Furniture Slide Workouts

People ask me all the time where I get the simple yet extremely effective workout exercises that Cisco and I show in our videos. I answer them in one word: Google!

Mainly I look up "body weight workouts" and "high-intensity interval training." There's a ton of awesome info and great ideas out there if you want them.

And we're happy to test out ideas and pass them on to you.

So this week the guys and I tried something I've been meaning to do ever since I heard of it a while ago: use furniture slides to build a unique and diabolically effective workout that you can do (wait for it....) anytime and anywhere! As long as you have carpet of any kind, you're good to go.

Let us know what you think of these ideas, how you modify, and if you invent something else. Be magnificent!

Watch our video here!

It's Remember Who You Are Day!

Whenever I'm like, "D'oh! I totally can't work out today because my gerbil just threw up/the plant leaves are dusty / last week was the solar eclipse / my period's due in 20 days," etc., I reach for one of my favorite tools in my "Get-Your-Ass-Up-NOW" toolbox.

And that is the magnificently simple and amazingly effective Hindu Squat. Why is it Hindu? I don't know, look it up. Something about wrestlers way back when in India. All I know is, this exercise beats the freakin' pants off pretty much anything I can throw at my body without a massive investment in equipment, gym memberships (you already know what I think about those), or personal training. Or even stuff I can do around the house, for that matter. I'm telling you, people with a 5,000-year-old culture tend to know a thing or two we American babies have no idea about.

The Hindu squat is one of them. (And also a little thing called yoga, which I teach, doncha know).

Anyway, I thought this handy-dandy ass-kicker of a do-anywhere/anytime exercise would be just the thing for my Remember Who You Are Day gift to you.

One thing I forgot to mention in the vid: try to tighten your abs every time you return to the start of the exercise. That gets more challenging as you go, what with gasping for breath and all, but try at least to do it in the beginning.

K, here ya go. Let me know how it goes!

Drilling down

These days, I'm really into simple. Simple makes me happy. Life seems to be getting faster and more complicated, and sometimes I feel like the greens I pack into my trusty blender after I hit "puree." My solution to handling these stressful times? Simplify. Drill down to what really matters.

When it comes to my workout plan, which matters a helluva lot to me because it's the cornerstone of my stress relief program, lately I've simplified even more. I've compressed my workouts into short, intense bursts that leave me relaxed yet invigorated.

The Tabata Drill fits perfectly into the space occupied by the kids' bath, or the husband's Nascar special, or anywhere you have 10-15 minutes. I've done these drills at gas stations during road trips, while cooking chicken for dinner, in parking lots waiting for a friend, at an airport, in a field at sunset (see below, in fact).

Am I super disciplined? Mmm, I guess. But what makes me that way is knowing how I'll feel after I work out, versus the way I feel right now. That's what keeps me going.

Two things about this kind of approach to fitness. OK, three:

1. Be forewarned: You might stop caring what others think. (In fact, you may be surprised how you inspire someone by stepping outside the workout box). Ever drive past a big gym at night and see all the little hamsters on their treadmills? Quit it. Don't be a lemming.

2. You no longer have any excuses not to exercise. Anyone can do this, anywhere, anytime. Period. If you don't do it, it's because you plain ol' don't want to. Your decision.

3. Not so much with the grains and sugars. But one step at a time.

OK, so here's how you do a Tabata Drill (also see below for a few pointers):

To recap: 20 seconds of squat leaps, 10 seconds off, 20 seconds of pushups, 10 seconds off. Do that 6 more times, for a total of 8 sets. You can do whatever two exercises you want, or just do one! Last night I just did 8 sets of Burpees.

He's picked YOU out for dinner, lucky duck! What're you gonna do about it?

Some key points to remember:

1. Warm up for 5 mins. and cool down for 5 mins! This is critical. Focus on active warm up work (push-ups, squats, side bends, lunges, neck rolls, etc.), not static stretches. Save the traditional stretches for after.

2. Only go as fast as you can while maintaining good form! Speed is important for the effectiveness of the workout, but form must always come first. Build speed as you get stronger. Modify the movements as necessary. If you can't yet do a full squat leap or pushup, do a half or a quarter. Your body will get stronger FAST!

3. Act like a tiger's chasing you or you're chasing your own dinner. That's how your body is meant to work. Miraculous things will happen.

4. Don't do this more than 2-4x week. Not only not productive, but counterproductive.

5. Have fun! We're all too frickin' serious around here.

PS/Disclaimer: This can be an intense workout. If you're new to exercise or have pre-existing health problems, go easy and extend the rest period as long as you need, but not to the point of completely regaining your comfort level, or you're losing the benefits of this workout! Check with your doctor, blahblah, etc. Just use your head and stay at about a 5-6 on an effort scale of 1-10, with 1 being sitting on your ass and 10 being puking. On the other hand, if you're already fit and want to get fitter, go for it! :) Aim for 8-10 by the end of the set.

Bust Out of the Workout Box, Beautiful!

I just launched a new series of classes for 2012 based on the nutty workouts I've been doing on my own for the last two years.  Well, people say they're nutty and that I'm nutty for doing them. But then they do them with me and (when they can put a sentence together again) go, "Oh, man, that's GOOD!" It's like your body finally gets the thing it's been craving for so long.

Watch video demonstrating moves and modifications.

 

 

Bonzai the Border Collie & Why You Remind Me of Her
Our bodies (and our minds, too) are like my border collie, Bobo, may she rest in peace. Those of you who know working dogs know that they go crazy when they don't have a job to do or a challenge to surmount. They get all weird and start pushing furniture around with their faces and barking at the corner and stuff.

These astronaut suits we call our bodies are meant to WORK, not sit for eight hours a day and then go home and sit for another 2.5 hours in front of the TV. (That's the average amount of time Americans spend in front of the television in 2012, by the way. The average. And how much do we complain that we don't have any free time to—ahem—exercise or practice yoga or meditate? Just saying.)

But Wait, There's More! So in my fearless search for the best way to get fit and stay fit without a gym membership, a huge contraption that will end up with clothes on it in the corner, or a closet full of Home Shopping Network Ab-zer-cizers or whatever they are, I've discovered that the cutting edge of exercise science points to short-burst, high-intensity, body weight workouts. Please benefit from my many hours of research and experimentation on my own personal self.

And Now, My Point Below is the handout that handed out to my new workout buddies at our first class this week.

Give it a try and see if it doesn't light you up! There's a short FAQ section after, too, in case you have questions. I think it's pretty entertaining as well, if I do say so. (For those of you who don't know the moves listed below, Jim and I are making a video this week to show you! Hopefully, he won't have to go to the bathroom in the middle of it like my last cameraman. UPDATE 1/14/12: My spectacular kid Cisco did do the video this week, and added his own special flair! Thanks, Cis!)

Rocket Fuel Renegade Fitness Burst (Week of January 2-8, 2012)

5-min. active warm-up: squats, side lunges, pushups, side bends, ankle/neck rolls

Main workout (each for 30 seconds); 1.5-min. break after each set, i.e., all 4 exercises in a row, for two minutes total; try for 3-8 sets

- Burpees

- Plank (hold with good form or add toe lifts)

- Lunge steps forward and then backward; add front kick if you want or weights

- Mountain climbers (bottom down, core stable, knees come way in toward nose)

5-min. cool-down: walk, half squats, stretches

Watch video demonstrating moves and modifications.

THINGS TO KEEP IN MIND DURING YOUR RFR WORKOUT:

  1. By the second set, you should reach a Level 8 on a scale of 1-10 effort, with 1 being a slow stroll and 10 being throwing up. HINT: Conversation is not possible at Level 8. Throughout the workout, you should never be comfortable. You should be working hard at all times, even during the rest interval (i.e., breathing hard).
  2. Go as quickly as you can with good form. Don’t let your back sag in plank/pushup or get sloppy with your mountain climbers.
  3. NEVER skip the warm up or cool down. Trust me.
  4. Maintain awareness of the core (abdomen and low back) at ALL TIMES. You’ll never see me do a sit up. The RFR makes them completely redundant. Besides, they’re a waste of time and not very good for your back and neck. Also, six-packs come from removing the layer of fat over your upper abdomen. Everyone already has a six-pack—that's how the muscles are shaped.

FAQs

Why is RFR a really good idea? Short-duration, high-intensity workouts are what your body is designed to do. It’s how it’s supposed to work. We evolved to run away from a lion or run after a deer for dinner, and then move slowly and steadily for the rest of the day. How do we know that? Because of how powerfully and quickly our bodies respond  to the demands this workout places on them! You'll notice  rapid release of fat stores (particularly the dangerous deep kind that surrounds your organs), quick muscle building and definition, an increase in human growth hormone (HGH: our biochemical fountain of youth), heightened feelings of well-being, and reduced stress hormones. (Did you know that the stress hormone cortisol actually signals your body to store belly fat? Talk about stressful...)

How often should I do these crazy workouts? Please note that too much of this workout will largely reverse the benefits (see my note above about cortisol)! Do not do the RFR workout more than 2-3 times per week, especially if you're a beginner. This is why I don't endorse those intense, 6x-week workouts that are so popular right now. Too much of a good thing. Rest is equally important to work, and critical if you want results! Also, once you get to a relatively high base level of fitness, you'll feel like the border collie above when it's time to work out—just TRY and stop ya! That's a good barometer. You should always feel better after your RFR workout, not worse. If you feel worse, take a day or two off, go for some nice walks, and start slower until you get that border collie feeling again.

What should I eat/drink to maximize my benefits? To get the most out of your RFR workouts, try to do them on an empty stomach (i.e., don’t eat for two hours beforehand). After the workout, whatever you do, do not eat anything containing fructose (like fruit, or especially sports drinks or anything with high-fructose corn syrup)! This will immediately shut down the release of HGH, which is the main benefit of the workout. Drink water. In general, avoid all grains, sugar (including agave, which through great marketing got the rep for being OK—it’s worse for you than HFCS), soy, and processed foods. This will greatly enhance the health benefits of your workout. Also, remember that fat doesn’t make you fat. Fat is your massive weight-loss friend. It’s the KIND of fat that matters. Avoid all vegetable oils like canola, soy, etc. Eat lots of organic coconut oil (only cook with this, too!), some raw nuts and nut butters, organic eggs, and raw dairy if you’re not allergic. Organic, grass-fed, free-range meats cooked gently are also huge sources of CLA, a special fatty acid that’s like a miracle for weight loss. (High heats damage almost all fats and make them unhealthy.)

Why should I give up my hour-long treadmill workouts or long-distance running/walking that the doc said I need to do for my heart/cholesterol/weight loss/etc? Docs know a lot of stuff. Unfortunately, they’re not trained in (or, in many cases open to) the latest science on nutrition and exercise. Too bad. The hour-long treadmill/long-distance paradigm is very old science and it’s wasted many hours of our precious lifetimes. We used to think it burned fat, and while any exercise is better than no exercise, it turns out that our amazing bodies are so adaptable that they quickly get used to these long, low-intensity workouts and get even BETTER at storing fat!

Your body will help you facilitate whatever it thinks you want to do, so if it sees you wanting to run 80 miles a week or spend an hour a day on an elliptical trainer, by God, it’s going to make sure to store up some fat so you can keep doing that! (Your joints will also probably start to hurt a lot, because they’re not meant to take that kind of punishment.) On the other hand, if you keep your body guessing and constantly change the demand you place on it (which it’s longing for you to do, by the way, like a border collie waiting for an assignment), it will burn off your stored fat and build muscle so you can be the lean, mean, fighting machine you’re asking it to be! It says, “Oh, Amanda needs me to be fast, strong, and light! OK, here we go!”

What are the psychological and emotional benefits of RFR? When you see how quickly your body gets strong, fast, and beautiful, there’s a tremendous sense of empowerment. You feel like you can take on the world. Your self-confidence grows exponentially. Sleep improves, mental acuity rises, stress lowers, posture aligns, sex improves, depression and anxiety recede, your mind opens, happiness grows, energy skyrockets, and life just gets way better.

But what if I get all big and bulky? If you’re a woman and you’re taking steroids, that could be a problem. If you’re a woman and you’re NOT taking steroids, it’s not going to happen. You’ll get lean, defined, and eye-catching. Linebacker necks and tree trunk arms only happen to men because they have a buttload more testosterone circulating in their blood. And those guys usually spend too much time in the gym. Men, the RFR will sculpt you into sleek Greek gods. Our bodies are designed to move gracefully and fluidly. Not like bulldogs or oil tankers.

How come I can't just find my own workouts and do them at home by myself? You can, and I hope you do! There are tons of great bodyweight workouts to try out online. However, in my own experience, I've found that I push myself WAY harder and have WAY more fun when I'm working out with others. I have a little competitive streak that adores pitting myself against others in the room. (Note: You won't see this side of me in yoga class!) I notice, too, when I'm working out in the living room, there are a million distractions: the plant leaves suddenly need to be relieved of dust, my cat is SO cute, those crumbs on the floor again.... You know what I mean. So come out and play with us, take some time for yourself, and really blast off into a new you this year! I'd love to help it happen.

What can I do to complement my new RFR speed and strength with flexibility and poise? Funny you should ask! YOGA is a great complement to RFR. Come try my new Thursday night Supersonic Yoga class at Bloom, my Monday 12:15-12:45 RFR class at Bloom, or any of the other wonderful local classes.