TBC at home with Denise Druce

Rollin’ (home)

April 30, 2020

Workout Notes:

1. Must keep moving.
2. Those v-twists are going to sting, especially after the situps. Hang in there. Get ‘em!
3. The v-twist demo shows Meg using a medicine ball. For today, I prefer you use a DB.
4. Don’t be fooled, this one looks WAY easier on paper.
5. Keep those supermans tight. No fish flopping!
6. I’m getting serious about how I view core days. I’ve always referred to them secondarily as pre-hab days. Stretching is going to be integrated into our core workouts from here on out. We NEED it! TYT!

Quarantine workout at home, Core + With Kathy Butler.

Sojourner at Home

April 17, 2020

Workout Notes:

1. Masters: I’m doing 3 of these today. Probably will only do 25 reps. I will rest more than is listed, but not sure how much yet. Listen to your body. Let me know what you ended up doing (to comments).
2. It’s the V-ups the get you on this one.
3. You may use monkey motion on the bent rows.
4. Do the BRs with palms facing away from you as demonstrated in the vid (just for today). It places more focus on the biceps.
5. 2 minutes is too much rest for this workout. It was designed for 60-90 sec rest. If you are getting more, consider the extras.
6. Please post those times to comments. Want to see how this is making ya’ll feel.
7. Especially post if you did the extras.

Side Slayer

April 16, 2020

Workout Notes:

1. Masters: 4 Rounds
2. Twist Punches – You have to move your feet on these. Shift your weight back and forth with every rep. Also, this movement is more about generating momentum from the hips (twist) to “throw” the punch. Don’t just push the band with you arm.
3. Plank Snatches – Again, generate momentum by twisting your hips. If you are using your R hand to do a plank snatch, your starting point on the ground will be L of your mid-line. Rotate the DB to the top of the movement using the stronger muscle groups of your torso. When the weight is at the top of the movement, your hips will be nearly stacked.
4. Tick Tocks – These are only effective when you tilt to a point of stretch on BOTH the L and the R of the each movement. Friends should NOT let friends do tick-tocks with a weight in both hands. It’s the only way to make a funny looking movement (really, it is – but, it FRICKIN works – so, we do it) look funnier. A weight should ONLY be in 1 hand. Weights in both hands off-set each other. You just as well put them both down and stand there leaning back and forth.
5. Box Jumps – There are variations and progressions of the box jump. If you are unable to do a full box jump, ask your trainer what they recommend for you. Or, watch this for the OG Box Jump. A stair will do just fine for the home version of this movement.
6. What can be done with a KB can be done with a DB.