When Steve & I tackled the ropes course at the top of Heavenly in South Lake Tahoe, I really came to appreciate the mental and physical strength I had developed through my work outs. Movement is a critical component to good health, but as we age, we tend to lose muscle mass to the tune of 10% every decade from about the age of 30 on. You know the old saying, “use it or lose it”. However, losing muscle mass, strength and flexibility can be avoided by including just a few days per week of strength and resistance training. Don‘t forget to warm up those muscles first and of course always stretch when you are done to prevent soreness and maintain flexibility.
This week’s Fab Friday Work Out
Music: Pandora’s Heavy Metal Radio. 80’s and 90’s rock makes me feel stronger when strength training!
Warm up – 15 min barn run. Always wanting to be efficient with my time I jogged to the barn, fed and watered the chickens, collected the eggs and stopped to feed the calf as I went by the pasture. We still have about a foot of snow on the ground so legs got a good warm up.
Work Out – 4 rounds of the following:
10 Kettlebell Swings
Rest 30 seconds
10 Reverse Lunges (each leg, one leg at a time)
Rest 30 seconds
10 Ring Rows
Rest 30 seconds
10 Dead Lifts
Rest 30 seconds
25 Leg Tosses
Rest 30 and repeat 4 times
Stretch – This was a quick full body work out so I wanted to make sure to stretch all muscles used including quads and hamstrings, lower back, lats or upper back, shoulders and arms.
Over the years I have gone through many seasons and levels of fitness. Where ever I am in my health and fitness journey, I try to remember to practice gratitude for my strong body. No matter what level of fitness I may be in at the moment, I appreciate how my body has served me. Have a great weekend and remember to keep that body moving. You are worth it!
Lacee
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