This was my pre-Dragon Con workout! Thanks to all for helping keep me on track with my first large Pax workout. This is my usual format that I put my workouts into; very thorough opening stretches and then about 45 seconds exercise paired with 15 seconds of stretches. I use the length of a song to pace things. I decided that we needed to go through most of the stretches this morning, so we didn’t get as far into the exercises as we usually do. I included the expanded version of the workout which includes explanations of a lot of the exercises and stretches.
Dr Who – 8/30/21
Music by Chameleon Circuit
Intro/Disclaimer/Explain Dr Who – Opening Stretches
Dr Who (not by CC) 2:20
The Subwave Signal 0:26
Regenerate Me 2:48
~45 second Exercise (~ 20 reps) – 15 second Stretch Pause and Drink as needed!
Hillbillies – hands behind head in upright, standing position bring same knee to same side elbow then switch sides; Triangle Stretch; Superman – Lying face down on ground with arms and legs lifted off the ground; Prone Spinal Twist – start by lying face down on ground; Cherry Pickers (side to side) – stand shoulder width apart bend at the waist then touch right foot, between feet, left foot, and return to upright standing position; Hurdler Stretch – start in a seated position with legs extended in front of you and point your toes towards the ceiling without bending your knees. Gently fold your left leg by bending the knee and tucking the sole of that foot gently against the inside of your right thigh Then gently exhale and slowly bend forward from your hips, sliding your hands down your legs towards your ankles.
Travelling Man 4:04
Laps: 1 = run/walk; Lean Back Stretch
2 = length- jog, ends- Lt Dan’s– 1 squat, 4 walking lunges; 1:4 ratio
Everything is Ending 3:01
Bicycle – starting on back with legs bent at 45 degrees, hands behind head, alternate touching right elbow to left knee, and then opposite; Reverse Rocking Chair – start from a face-down position with feet up in the air, knees bent, curl in to your legs, and hold your hands around your ankles then start rocking to get a good stretch; Boat Canoe – start in seated V-position (boat) and then extend back and legs out to straighten yourself (canoe) and then repeat; Seated Back Stretch (Trunk Twist); Unicycle* = Legs brought to chest then extend legs up in the air, flex feet, then bring legs down without touching, repeat ; Butterfly Stretch
Mr Pond 4:12
Russian Twists – seated in partial sit-up position with heels off the ground twist at the waist so that both hands held together touch the ground on the right then left side with or without weights; Knee to Chest Stretch – lay flat on your back stretch out arms and legs and then put arms at sides while bringing one knee at a time to chest; Peter Parker – plank position move left knee up to left elbow and then right knee up to right elbow with feet flexed, looks like Spider Man; Leg Stretch? – start by laying flat on your back with arms at side and legs up 6 inches, move feet up and down, and then side to side; Reverse Crunch – on your back in beginning sit-up form with head on the ground and then bend knees to 45 degrees and curl to chest; Rocking Chair Stretch – start from a seated position with feet on the floor, knees up, curl in to your legs, and hold your hands in front of your ankles then start rocking to get a good stretch; Windmills – standing position feet wider than shoulder width apart arms straight out then touch toes opposite hand to foot; Arm Circles;
Kiss the Girl 2:57
Pretzel Crunch – start in a sit-up position with left foot on right knee then with left arm straight out and your right arm behind your head bring your right elbow to left knee and then back down, Switch sides and repeat; Crunch Stretch – start in a sit-up position with left foot on right knee then with left arm straight out and your right arm behind your head bring your right elbow to left knee and then back down, Switch sides and repeat; Ankle Biter – laying on back with legs bent feet on the floor and hands down at side, bend to the right side touch right ankle and then bend to the left side ankle; Frog Pose Stretch – start with hands under your shoulders and knees below your hips while facing down and slowly move your knees outward; Imperial Walkers – hands behind head in upright, standing position bring opposite knee to elbow then switch sides; Head Circles
Knock Four Times 0:41
Tricep Chop; Down Back Arm Stretches
Teenage Rebel 2:39
Curls – start with arms relaxed down at the sides of your body with palms facing forward. Keeping your upper arms stable and shoulders relaxed, bend at the elbow and lift the weights so that the dumbbells approach your shoulders. Your elbows should stay tucked in close to your ribs. with arms at your side and legs straight out and then put right leg over left, return to start position and then put left over right; Cross-Body Arm Stretch; Prayer Squat – a bodyweight squat performed with hands together clasped in front of your chest; Standing Leg Stretch – put right arm to pull left leg up, then left arm to pull right leg up, if you need to balance use your unused hand on an object
Big Bang Two 3:01
Cherry Pickers (front to back) – stand shoulder width apart bend at the waist then touch forward, between feet, back, and return to upright standing position;Straight Arm Stretch; LBC – little baby crunches- on your back in beginning sit-up form, but shoulders only come slightly off the ground; Cobra – start by laying flat on your back and place your hands palms down on the ground beneath your shoulders as you curl the chest up away from the floor then gaze upwards as you keep your abdominals engaged; Bridges – start in a crab walk position facing upwards with knees bent about shoulder width apart and then push-up to a bridge; Mad Cat/Cow – start by kneeling in a face down position with arms shoulder width apart touching the floor and then slowly arch you back up;
Plank(~1min); Runner’s Lunge Stretch
The Sound of Drums 5:58
Windshield wipers – laying on back with legs straight in the air and then rotate legs to the left then back to center and then to the right; Lying Stretch – lay flat on your back stretch out arms and legs;Jane Fondas – while balanced on your side laying down lift upper leg up and down then switch sides;Supines (Spinal Stretch) – start by laying flat on your back with arms at side and legs straight and then cross left leg while keeping right side of body and shoulders on the floor, then repeat with right leg; Heel Beats – Lay on back with legs lifted off the ground then beat heals together out and in; (Rest) Child Pose; Calf raises; Foot Stretch – sitting with legs out straight, pull your toes forward and then roll your feet around to get a good stretch
Silence and the End of All Things 3:09
Monkey Humpers – squat while holding on to ankles and move your rear up and down; Michael Phelps; Mountain Climbers – start in a straight arm plank position bringing one knee up alternating in a climbing motion; Shoulder Shrugs – up and down, forward and back
The Doctor is Dying 3:37
Still Not Ginger 1:57
Raggedy Ann – start in a sumo position with hands laced behind your head, extend right arm down to touch right heel, return to start, extend to left arm down to touch left heel, and then repeat; Bend Waist Stretch – stand with your feet shoulder width apart bend at the waist backward and then forward move slowly to obtain a good stretch
COT – Different point of view (Proving how much pain I’m in or how happy I am) Help Others! Better Together!