I have a large collection of exercise books. Todd Durkin’s “The Impact! Body Plan” is one of the best I have read. He covers motivation, fascia, core strength, plyometrics, conditioning, assessment, and strength. I am more of a minimalist in my training but I will definitely be cycling these workouts into my routine.
Posts in category workout
This is a brief video of a key part of my workouts. The two movements are the Turkish Get-Up and the Chop. Both movements train the core, provide stability, and contribute to structural integrity. They are great diagnostic tools to determine imbalances in the body. When I add kettlebell swings, I take care of a lot of the primal patterns of movement that have allowed us to survive and thrive.
An athlete could center his program around these movements and an older person (you know, older than me) could get a great deal of rehabilitative effect.
I mainly do bodyweight exercises but I try to get these movements in (along with one other band movement) twice a week. It takes about 20 minutes. You won’t win a bodybuilding contest doing them but you will gain muscle and you will move more powerfully and elegantly.
My Turkish Get-Up is far from perfect because of things like no cartilage in my elbows, shoulder tendonitis, and lingering movement dysfunction because of a torn quadriceps tendon a couple of years back – but that’s why I like the movement so much. It uncovers the flaws and lets you systematically work on them.
Let me repeat my apology from the video. Unless you’re in the UFC, playing a Division I sport, or playing in a professional sports league that starts with an “N.” you shouldn’t be wearing the Under Armour stuff. I wore the shirt to give you a sense of the range of motion the shoulder goes through in this movement – and I’ll admit, I’m happy with the things I can kind of get away with at the soon to be age of 53.
Send me an email if you want more information on these movements or, even better, become a member of Brownstone Fitness and train to be YOUR best.
I saw Tim Ferriss on video doing 50 swings so I thought I would do 75 ( with a 24k/53lb. kettlebell). Now all I have to do is write a book! My form is better than Jillian Michaels’ but I still needed more hip snap. Tim and I both do an RKC swing which is supposed to come up to chest level. The Crossfit swing goes overhead.
The swing is great for cardio and power. One of my favorite combos is 1 minute of swings combined with one minute of jump rope. Today’s workout was some joint mobility drills, Turkish Get-Up, “Atlas III” pushups, and some horizontal rows.
BTW, I’m enjoying Tim Ferriss’s book, The 4-Hour Body.
Let me know if you have any questions! If you’re near Harlem and want personal training, check us out.
Fitness Over 50
The above link will take you to a video done by my 9-year old Director of Photography. We’re still trying to work out the technical glitches and I really am better looking when I am not engaging in “exertional grimacing”!
I’m 52+ with arthritis in my elbows and one shoulder. I wanted to show that you can and should engage in challenging movement no matter the age or medical profile. The gymnastic rings provide the opportunity to challenge the body with more sophisticated movement and increase the intensity by changing the leverage.
If you’re interested I can provide a more detailed breakdown of some of my workouts. Just let me know!