#13 Two PTs Walk into a Garage
Week 13 was actually back in the garage because it decided to get cold again in the Midwest. Getting used to weather going from 60 degrees and sunny to 25 degrees in a 2-day span is a requirement of living in the Midwest…
This workout got my heart pumping! I definitely took some breaks between just to be able to catch my breath. When you go through, you may only be able to do 2 rounds but kudos if you can push through for all 3! Your core, shoulders, and heart will give you a big thanks after this one.
If you pick any workout to do every day for the rest of your life - this might just be the one. My mother and I decided that the weighted or Turkish get up exercise should be an exercise that each person does each day of their life. It is common to have difficulty getting off the floor after a fall in the older population and a lot of the time, the person injures a hand or arm from trying to break their fall; we call this a “FOOSH” injury which means “fall on an outstretched hand.” If you are able to get off the floor only using one arm then if you happen to fall, you will know how to get back up and you will have the STRENGTH to do it!!
Reminder – the fancy equipment isn’t needed and can be replaced by anything you have around the house.
Workout #13:
Tools:
BOSU
Medium weights - Kettlebell &/or dumbbells
Sets & Reps:
45 seconds for each exercise
4 exercises per circuit
3 reps of circuit
~30 minutes for 2 circuits
Circuit 1:
1. BOSU clock lunges
2. Squat jumps
3. Turkish/weighted get up
4. Kettlebell swing
Circuit 2:
1. BOSU hover shoulder clocks
2. Line touches/suicides
3. Sumo squats
4. Bent over row
