LHT workout
Since people asked, here’s what I do for a lift heavy things (LHT) workout from home, without a gym. It’s all done with bodyweight.
Cut for talk of weight and image and health. Read, or don’t, with your own self-care in mind.
One of my big issues is that despite what I can do physically, I never think of myself as being in good shape. (This is not asking for other people to tell me that I am. This is an honest admission of truth and something I’m seriously working on.)
My friend M helped me considerably along this thought process by breaking off the strength part from the aerobic conditioning part.
I am strong. I’m proud of that. I can walk a long, long time. Also proud of that.
But I don’t have great aerobic conditioning, and running isn’t the answer for me. And because I don’t have good aerobic conditioning, and I hate trying to do it, I never think of myself as being in good shape.
So I’ve finally found something that I think is helping. I’m going dancing twice a week-lindy hop and swing. I started out only being able to dance 1-2 dances, then was totally winded. Now, I can dance 2-3 songs before I get completely winded. My goal is to be able to dance 6 songs without being completely winded. Just one step at a time. Since it’s something I love doing, I’ve been much more successful at it.
I follow something called the Primal Blueprint diet (high fat, medium protein, low carb diet. No grains or sugar, mainly meat with lots and lots of veggies.) They have something called the Primal Fitness Guide, which is what I’m using, along with stuff from the Nerdfitness beginners workout.
One of the reasons why I love the Primal Fitness Guide is because it says that if you can gain mastery in the 5 areas he’s laid out in the lift heavy things (LHT) area, plus what exactly that mastery means, you’re fit.
While it’s possible to go to the next level, you don’t have to.
This is so, so very important for me and my definition of being in good shape. So many fitness books and sites are always talking about doing more; more reps, more difficult exercises, longer runs, etc. To me, it means I can never be in shape, I can never be healthy, because there’s always so much more I could be doing. It’s been really disheartening, quite frankly. So having a level that I can mostly do, and feeling like since I can do it, I’m mostly fit, has helped me.
One of the other things I really like with the Primal Fitness is that there are so many levels to get to the “master” level, with additional levels beyond. For example, pushups. Start with wall pushups. Move to knee, then inclined, then try for the full pushup. Beyond that, do declined (feet above you), uneven (one hand on a medicine ball or something), alternating wide and close grip, etc.
All you have to master is the primary pushup form. But there are levels to get you there, and levels for you to go beyond, if you so choose.
Another thing - you’ll see that all of these are body weight exercises - merely supporting your body weight. While I will go to a gym for a while, it isn’t a long term solution for me. Being able to have this type of workout at home, with almost no equipment, means I’ll stick to it. Plus, I can do this workout in a hotel room. And it doesn’t take me very long. I attack it, can finish in 20 minutes or so, and I feel as though I’e had a workout.
The following list is from Primal Fitness. I’ll list what the “master” levels are, the number of reps to obtain that, and where I am. NOTE: these are the number of reps per one cycle. You’re supposed to do two cycles.
Pushup: 20 reps for mastery
These are full pushups, on toes and hands. I can do 20 reps, first cycle, no problem. It really depends on the day whether I can do 20 for the second cycle or not. Frequently it’s only 15, though. I will get this up to 40 total, consistently.
Pullup: 5 reps for mastery. For the two cycles, 5 pullups and 5 chinups.
I don’t have a pullup bar, so this is impossible to judge. I bought one that won’t hang on my door frames properly, so am still trying to figure out what to do. I can probably do 1. Maybe 2.
Instead, I do table rows. Make sure you have a good, strong table. Lay your feet under the table, grip the edge of it. Stiffen your entire body and pull yourself up. I can do 10 of these. You can also grab the table overhand, with your feet sticking out. These can also be done in a hotel room, if you have a desk attached to the wall.
Squat: 50 reps for mastery.
I always feel these the next day. But I can do them. 50 reps per cycle, 100 total. Full body squats, where your thighs go down parallel to the ground. Be sure to stick your butt out.
Press: 7 reps for mastery
Make your legs parallel to the ground by placing your feet on a table or chair. Make your torso perpendicular to the ground, your weight on your hands, staring backwards toward your toes. Your hips should form a 90 degree angle between your torso and your legs. Now, lower yourself with your arms, then push back up. I can easily do 7 of these each cycle.
The next step is handstand, and at one point I was doing 60 second handstands. I want to work back up to that, then the next step, which is handstand press.
Plank: 90/45/45 seconds for full plank, side plank, other side plank.
Do these on forearms and toes. I can 60 full plank, then 45/45, and do that for two cycles. I’m working on getting back to a 90 second plank. I can do a 90 second full plank, it’s just that this comes at the end of everything else, so I’m not there consistently.
So there you have it - my body weight routine. I do it twice a week. It doesn’t take me a long while, I end up sweating and a bit sore, but I know I’ve done something when I’ve finished.
Some links:
To get a free copy of the primal blueprint fitness ebook, you have to sign up for the newsletter. Up to you if you think it’s worth it or not.
http://www.marksdailyapple.com/subscribe-to-blog/#axzz27WuJeIC0
Nerdfitness beginner’s workout:
Also a body weight workout. Three reps instead of two. No press or pullup.
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Crossposted from my website. If you'd like to comment, you can do so here or there.