DrTri Weekly Health & Fitness HomeWork for 9/6/09

So for those of us around Puget Sound there was a drastic change to the
overall feel of “Summer”.
Basically, it disappeared.
Currently it is the classic Seattle gray overcast and slightly drizzly. No
wonder we are the birthplace of ‘grunge’, this could get you a little
depressed and full of angst...
Also, it is a good thing that we are water-proof.
So, in recognition and honor of these two pieces of information, this week’s
HomeWork is to “get outside and get a possibly wet, possibly rainy, possibly
muddy, definitely sweaty, and most certainly dirty workout” 30-60+ minute
session in this week.
If you are in the Northwest, this will be very easy. Go to your local park
or outdoor playfield with a couple small dumbbells and do a workout. AND!
Don’t avoid the mud or wet grass. Get in there and do some squat thrusts or
sit-ups or push-ups in the muck!
A local favorite is the 22-minute routine which I have cut and pasted into
the bottom of this HomeWork.
If that does not appeal to you, get out there in your own yard, a neighbor’s
yard, or a local P-patch and dig up some summer flowers, clean up some plant
debris, prune those rhododendrons for the winter. You know, do something
where you are a little muddy and sweaty and wipe the back of your hand
across your forehead and leave a strip of dirt/mud on your dome.
If you are not in the Seattle area and the weather is still “Summer”. Then:
First, let me tell you where to go where I am sure it is a lot hotter than
wherever you are currently (Seattle-ites bitter?!?! no.....)!
Second, get out there and do the same thing, just without the wet and muddy
environment. Go do walking or running intervals on the beach. Dig up some
cactus. Go volunteer for a couple hours at a food bank/farmer’s
market/produce stand. Get a load of gravel/peat moss/sod and
landscape/plant something. Again with the wipe of the back of your hand
leaving a swathe of dirt across your forehead.

Think of this as one of your last outdoor activities before you ‘go inside
for the winter’...
For our Palm Spring and Florida HomeWork-ers (4 and counting), I don’t know
what to say. This week will be a week where you automatically get an “A+”.
Just don’t brag to us about how you will need to put on a long sleeve
t-shirt in the evenings soon as the temperature drops below 80...

Have a great muddy/dirty week,
MRoss


P.S.

Here is the 22-minute routine:
[A video example of this is at drtri.com/videos]
1) Upright Row
2) Dead Lifts
3) Bent Row
4) Hang Cleans (upright rows + deadlifts)
5) Squat Thrusts (“burpees”)
6) Military Press
7) Front Squats
8) Use one Barbell that you never release. Do 15 Reps of each exercise
then start over at the beginning until you have completed the exercises 5
times through. If it takes longer than 24 minutes, use less weight. If it
takes less than 21 minutes, use more weight. This doesn’t take very much
weight! Most people start with either two 5lb dumbbells or a broomstick –
seriously!
A video example of this is at drtri.com/videos