Working out can be a pain the ass. And it’s the holiday season. You are pressed for time and money. If you want to work out, it takes equipment, a bunch of time, and some other place to do it. That can be true, but it doesn’t have to be.
You can get in a good workout in just 10 minutes, in minimal space, with no equipment, at no cost. But it will take effort.
Thanks to the genius of AthleanX, here is what you do:
Minute 1: Ratchet Squats (legs) – a squat with a short quick twist at the end
Minute 2: Shoulder Tap Pike Pushups (shoulders and chest) – plant your feet and bend over until your hands touch the ground so your body forms an upside-down V. Do a push up in that position. At the top, tap your right and to left shoulder and put it down. Do the same on the other side. Repeat.
Minute 3: Power Ups (abs) – a crunch in which you extend your hands out while pulling your knees to your chest.
Minute 4: Pounding Trunk Lifts (triceps and back) – Lay on your back with your knees bent. Press your elbows into the ground with your forearm coming down to the ground to provide support. The top of your back and triceps are doing all the work. This is deceptively taxing.
Minute 5: Bridge Reach Overs (glutes) – Lie on your back with your knees bent. Use your glutes to drive your pelvis up while reaching up with one arm across your body. Lower yourself and repeat on the other side.
Minute 6: Triceps Toe Taps (triceps) – Put your hands and feet on the ground in a semi-sitting position. Extend your right leg and touch it your toes with your left hand. Repeat on the other side.
Minute 7: Angels and Devils (low back) – This is a great exercise for people with posture problems (waves to Mike S). Lie on your front. Raise your head and feet off the ground with your hands behind your back. Holding that position, sweep your arm forward over head then bring them back to the starting position.
Minute 8: Pushup Toe Taps (chest and abs) – get into position for push up. Do a full push up, then bend at the waist to touch your right hand to your left foot. Lower yourself to a staring push up position. Repeat on the other side.
Minute 9: Squat Burpees (legs) – Start in push up position. Push yourself up while also quickly pulling your legs in. You finish in a squat position. Roll forward while extending your hands as if you were going to get in a push up position but thrust your feet back into the position.
Minute 10: Standing Ab Twists (abs and obliques) – Just what it sounds like. Stand up straight. Raise your right knee toward your left elbow while bringing your left elbow toward your right knee. Repeat on the other side.
— • —
Remember that brief shining moment when Rage Against The Machine was done, as was Soundgarden, so we got some kickass rock that didn’t extol communism? This week’s music does. I can only imagine what things were like on set when this video was shot.
You can get in a good workout in just 10 minutes, in minimal space, with no equipment, at no cost. But it will take effort.
/scratches head
Give me weights or give me death.
The trainer I’m working with and I had a chat about my end of year goals.
We’re going to push out trying a 1RM bench press because of some pain I’ve been having in my shoulders and biceps, plus I badly missed some of the accessory work (pin bench press).
I am going to try a 1RM deadlift the week before Christmas. Last deadlift session I got four reps at 285 lbs for my last working set. The target was a double at that weight.
My weight is below what it was when I set these goals, but not by much. Some people at the gym commented that I’m looking thinner. I’ll say I’ve gone through a bit of body recomposition.
‘I’ll say I’ve gone through a bit of body recomposition.’
Congrats, I think.
Thanks!
As long as it didn’t involve surgical changes!
No surgery involved.
Good. Keep it up and never stop DEG.
Thanks!
👍
Thanks!
I still prefer my cardio workouts, but I know that I’m fairly divergent from most here.
We’re going to push out trying a 1RM bench press because of some pain I’ve been having in my shoulders and biceps, plus I badly missed some of the accessory work (pin bench press).
Good decision. Every bad injury is preceded by opportunities to not be a dumbass!
Excellent job!
Thanks!
‘plant your feet and bend over until your hands touch the ground so your body forms an upside-down V. Do a push up in that position. ‘
Carolina dry docks?
Since it got cold and icy I’ve restricted my work outs to this
https://www.youtube.com/watch?v=rTVjnBo96Ug
Seems to be working and not too hard or tiring
Thanks, Chafed, wish I could do some more strenuous stuff. Waiting for spring
That’s a great song.
GlibFit.
https://i.imgur.com/wjehwE3.mp4
NSFW.
https://archive.ph/ryjvT/a6cef04147fe0c4ffcc083805fa1eb60f2f568b3.webp
NSFW.
https://www.redgifs.com/watch/knobbyyellowtoadfish
NSFW.
https://i.imgur.com/Wkxqs9z.mp4
NSFW.
Not particularly GlibFit, but great rack.
https://www.redgifs.com/watch/joyfulgrumpyaddax
NSFW.
Face diaper. Blech.
This is mesmerizing, though I suspect some engagement going on.
I remember the girlfriend that had a heart-shaped patch.
GlibFit?
I call foul. She’s already a 7.
I broke down and got one of these. It seemed stupid expensive, and it probably was but I use it most mornings and the routine takes about ten minutes. I am not getting jacked by any means but I think I am maintaining muscle tone and strength which is good for those of us of a certain vintage.
The AthleanX dood says anyone can do his routine and ya, bullshit. Very few people would be able to finish that routine. I did bookmark it though so thanks Chafed. My new goal is to master that now after my X3 routine.
Too often our equipment sits idle. I used to be way more motivated but lately, the past 5-6 weeks, I’ve kind of ignored it when I go to the garage. Too cold, I tell myself. That seems to be a good explanation so I’ll use it ’til it gets warmer.
Shovel snow as required, run the snowblower when necessary, bring in wood every 2 days.
I got rid of the free weights too, just in case I got the notion.
Hey KK how are your Vikings doing?
Fuck you, ‘Sloper.
How are your Broncos doing?
😉
That’s just mean sloper.
I am willing to bet that the Packers will gain a game closer to the Vikes today.
Sho’ nuff!
The state set records for turnout during a midterm election, but yup yup, voter suppression totally happened. Fuck off, asshole.
Maricopa County would like a word.
Chafed!
Question: does skipping every workout, under-eating and not sleeping for shit constitute a good GlibFit week?
Didn’t think so.
I like the workout. For people that travel, workouts like this are money.
Audioslave was better than Temple of The Dog, but I was pretty much Seattle’ed out by the time they came along. Cool video, though.
OT: Weare, NH silver shop has an interesting NSFW commercial.
I need to buy more silver.
I’ll be in my bunk. Surrounded by my silver.
(Aside: great body-painting job!)
Announcer: ‘260 some yards for Kansas City, 32 for Denver.”
JFC Denver sucks.
We have The Tom Brady Show.
It’s not going as expected LOL.
😈
See? There you go!
Apparently I just need to make fun of them more.
Maybe I should start making fun of the Chiefs. 21 points in 4 minutes. Impressive.
That was ridiculous.
I’m loving the Brady Show today. The SF third stringer that was the last in the NFL draft is doing unbelievably fantastic today. He looked very good last week when he stepped in, but usually that doesn’t last long. He’s even better today, Mr Irrelevant indeed.
4th and 1 and Wilson throws an interception. How is that even possible.
Didn’t you watch the Super Bowl a few years ago?
52% of Denvers drives end in a punt. The highest in the NFL.
We’re #1We’re #1 We’re #1We’re #1
For the first time in almost *decades*, I got my weight below 150 pounds. I was happy to stay in the 150-155 range for the last 2.5 years. But I saw 149 on the scale for the first time only yesterday.
👍
Congrats.
Thanks. You were probably, to some degree, the inspiration. Given that we’re close in age and height.
Awww, shucks.
I’m still lighter though. 😛
Congrats!
Chafed, that shoulder tap like pushup… I feel very uncomfortable doing that, because I don’t know where STEVE SMITH is. Feels like a trap.
Do you workout in the woods?
So apparently, a broken toe won’t keep you from rolling. I’m glad for this.
I’ll need to get back into the gym here soon. I’m really enjoying the jits, and it’s not a bad cardio workout, but I need to keep getting stronger so that I don’t look like a leaking overfilled trash bag when I’m wearing a rashguard.
Elon continues to impress me. I may even get a Twitter account at this point.
https://twitter.com/elonmusk/status/1601894132573605888
Love it
LOL!
Baller.
Now I feel like I should too.
This is the single biggest issue in the country.
Wow! Just wow!
Question for STEVE SMITH. Heard about a forest creature, Wendigo, that Algonquin indian tribes fear in forests. Is Wendigo a relative or enemy? Wendigo sneaks up on human and instead of pleasuring him, eats him.
Wendingo is a salad tosser?
The stories of the Wendigo is that is was a human who ate the flesh of another of the same tribe. That corrupted the spirit, and made them into ravenous monsters who continued to eat the flesh of their tribe.
At least from the bits of folklore I recall.
Mandingo, though, is something completely different.
Isn’t he a porn star?
https://www.youtube.com/watch?v=3vqgYSWsGn0
Hello fellow porn-hound!
Did you watch the flick?
I did, but couldn’t resist.
Yes.
So, got my workouts in this week, feeling good about that. Sad that I missed a couple weeks, and it is noticeable, but we press on.
Happy that I made 4-5 dog park trips with the Ridiculous P.E.P. Good times, she is making friends with a Pug and a Havanese, teases the Mastiff Rottweiler mix until it foams at the mouth, goes head to head with dogs twice her weight. And still keeps running and jumping.
So, got my workouts in this week, feeling good about that.
This is good.
Cold and dreary here. Tequila lime tacos with a pickled slaw for dinner. Maybe a couple shots of tequila made its way to the cook.
Kings losing, Transformers on TV.. .4 more days of work before vacation…4 more days
Megan Fox isn’t the hottie…the Aussie is
Browns lost, Ravens and Bengals won. At least there was good brunch and good beer at home.
At least the Packers didn’t lose another one.
Are you in NM now? I’m in Albuquerque doing tram stuff until Wednesday.
Yup. Lunch on Tuesday?
jemezhobbit@pm.me
In a bar that faces a giant car wash?
Dammit, Ted. This ain’t no disco.
inorite?
Microwave peanut brittle, Christmas crack, cauliflower cheese soup, and 16 lbs. of pork butt ground (for eventual use in bratwurst and other stuffed sausages)
Fuckin’ Fresh Market got me again this weekend. Whole Primal strip loins for $8/pound, Saturday only. My freezer is completely stuffed with vacuum-sealed NY strips.
We can be friends.
Rice-a-roni hamburger tacos here. Came out surprisingly tasty. Carb-fit!
You’ve piqued my interest.
Disney is pushing for Thor: Love and Thunder to be nominated for an Oscar for Best Picture.
This is truly the most second of timelines. I had thought so before it my travels through the Firstiverse, but there can now be no doubt.
Studios advocating their own films? I’m shocked.
Also, was it any good? I haven’t seen it.
It was mediocre, as most of the Thor movies have been.
Good luck to them then, Mediocre movies win Oscars all the time.
Calling that or the Doctor Strange movie mediocre is being very kind.
Calling The Hyperbole mediocre is also very kind.
I’ll take it.
They didn’t have terrible flaws nor terrible acting. Mediocre fits.
I’m trying to avoid my biases against magic based superheroes to begin with.
Neither one makes any sense if you stop to think about it for even a moment, especially in the larger context of their cinematic universe nonsense.
Both movies had some great actors in it. Can’t make up for absolutely garbage writing and plotholes the size of my First First.
It’s an issue with magic based superheroes. If there’s not clearly defined powers and weaknesses, everything gets defined by the writers on the fly. The only show/movie I would watch again from wave four MCU would be the Spider-Man one (which was just a rehash of Into the SpiderVerse, but I’m a Spider-Man fanboy), and Falcon and Winter Soldier (which I really enjoyed even with one poorly shoehorned in scene).
Oh, Brochettaward knows all about that.
There are very strict rules to Firsting which are all listed in The Way Of The First and the Firstnominomicron.
If you are referring to my own powers transcending anything which has been known to date in all of Firsting history, that is something you need to take up with The Great Firster.
Is the Firstnominomicron available for Kindle?
Each copy of the Firstonomicron was written with the cumulative essence of the First Firster of their age and passed down through the generations. No one knows how many copies precisely are in existence, but each one must be read with the aid of a special light frequency that Firsters were in possession of long before the seconding world. Like everything seconders do, it was stolen from us along with a single copy of the Firstonomicron. The only copy not in the possession of The Golden Firsters.
There are precise rules to everything that I do throughout my daily life all outlined in the two main texts of Firsting. You would know nothing of the precision and discipline with which we live our lives.
So…is that a “maybe”?
I keep seeing commercials with Will Smith in some obvious Oscar-bait vehicle. Good luck, Disney.
Yeah, he has been running damage control on that since the slap.
December is a bad month for me diet wise. Too many social gatherings, too many sweets, too many carbs everywhere. I’ve just come to accept that, and do as best I can between engagements. As long as I commit fully in January, and keep up my gym then I feel alright.
My conditioning is feeling pretty good, weight lifting too. I started with Stronglifts 5×5 with just the bar a few months ago, then transitioned to GZCL. I like it and im making steady progress. I alternate days weight lifting and conditioning, taking a rest day every 8th day.
Hardest part for me right now is trying to stay patient. Its so easy to want to jump up weight, and I need to slow myself down, because its an easy way to get hurt.
Got the tulips and cyclamen planted, the weeds pulled and new rocks down around the yard, down to last 150 pages of Karamazov, cycling 50k today and in the middle of a stretch of 3 weeks no day off. Comment time down, but reading globs when I can. Morning.
I initially read that as “… reading globs when ON the can”.
おはよう！
I do most of my reading in the can. I’ve powered through two installments of The Expanse and working on the third.
Sounds like you’re a..
/dons sunglasses
…regular reader.
Your hemorrhoids will be as big as The Expanse.
*waves*
Ulcer removal has not been a fix for my severely blunted ability to tolerate protein of the dead animal type.
🙁
Dead animal protein is the tastiest protein.
Well there is that one Chinese dish.
Yeah, I gotta figure something out or else I’ve got to live with it, which I do not want to do.
😟
Sorry.
My Vikings can’t even beat the Detroit Loins. JFC!
Vikes lose, oh, it must be December.
Mostly meaningless game. I’m not sold on the Vikes, but this game I can write off.
Even when good, the Vikings will always disappoint.
Apropos of glibfit, Samantha Fish apparently doesn’t skip leg day. Ever. https://youtu.be/zL92w6G-Tuc
She’s got great pins.
https://youtu.be/CFg7oh1eib8
Legs aside, she is awesome.
Looks like they finally got one of the terrorists responsible for Lockerbie. He’s due in Federal court tomorrow. No mention about who actually nabbed him, but it looks like it may have been the Libyans themselves. Now we just have to hope no WNBA players decide to travel to Libya with grass in their luggage and maybe he can rot in a Supermax for the rest of his shitty life.
https://nypost.com/2022/12/11/lockerbie-bombing-suspect-in-us-custody-two-years-after-being-charged/
Good. I hope they release him into the general population with his hands zipped tied together behind his back.
One of my neighbors was on that flight.
I removed the boring bullshit the ‘journalist’ wrote.
https://www.billboard.com/music/rb-hip-hop/kanye-west-elon-musk-half-chinese-genetic-hybrid-1235181034/
Also earlier today people missed Matt Yglesias playing gotccha with Musk on Fauci by asking him about his thoughts on China. While not actually as dumb as the normal Yglesias moment, and there are plenty of questions I have for Elon after he shilled for “the science” during the height of covid, it was like fucking besides the point. Why don’t we ask Yglesias to go ask that question to any of woke businesses that are silent on China’s bullshit?
Who’s around at this hour? Just signed out from 5 hours of work on top of the 12 I did Saturday.
* sobbing *
I took tomorrow off but I can’t even hold my eyes open. Just passed out in my chair briefly.
The Three Eyed Firster is always watching, my child.
👀
The third eye is invisible.
Only to seconders. It’s all rather complicated and I wouldn’t expect your seconding brain to understand how these things work.
Morning, K. I saw the cutest pug birthday card (Shoebox).
Don’t worry, Mo. I know a lot of veggies who lead kick-ass lives.
Good morning glibbernam!
☕😋
https://nypost.com/2022/12/11/biden-allies-move-to-intimidate-witnesses-ahead-of-gops-coming-hunter-probe/
It’s a criminal syndicate.
LOL Biden is so clean as a whistle that his friends just “show up” to defend him. 🙄
https://news.yahoo.com/high-end-car-theft-raleigh-230021916.html
No Dodge is worth $90k. Must be using drug math.
The base Challenger SRT Super Stock MSRP is around $88K, with gas guzzler tax and other fees that brings it to about $90K.
“worth”
#sarc
https://www.nj.com/bergen/2022/12/incredible-hidden-caves-in-this-nj-town-hold-secrets-from-centuries-passed.html
Everyone likes hidden cave stories. It’s like the basis for a Hardy boys mystery.
My copy ends here.
Tell me more! One of the few Jersey towns I have spent a lot of time in.
It wasn’t subscriber only when I linked it. 🙁
The weird part is it doesn’t say that. It just stops.
That is one shitty site. If you turn off your ad blocker, you will get a few dozen ads along with an offer to subscribe.
Turning off adblocker is a violation of operational procedures.
It had more to the story before they locked it down.
If they unlock it in a couple days, I’ll re-link it.
https://www.pennlive.com/nation-world/2022/12/3-bald-eagles-die-10-sick-after-eating-euthanized-animals.html
“Minnesotans hate America and kill bald eagles. “
https://www.fox29.com/news/box-covering-christopher-columbus-statue-in-south-philadelphia-has-been-removed
Yay for Judge Paula Patrick.
While we will respect this decision, we will also continue to explore our options for a way forward that allows Philadelphians to celebrate their heritage and culture while respecting the histories and circumstances of everyone’s different backgrounds
Of course. The city officials can go fuck themselves.
Up for the gym. We had a little snow last night. I think I’m going to let the Sun take care of my driveway. There wasn’t much snow and the temps are supposed to be above freezing the next couple of days.
Mornin’ All!
Good morning, DEG, Sean, rhy, and maybe GL??
Trying to buy an AAA membership for my sister (who recently acquired a pretty old car) for Christmas, but her city a couple of counties south of me isn’t in my local AAA affiliate’s service area. If I can’t do it by phone or email, I may have to do a commando raid down to suburban Cincinnati. 🙄
Morning.
Didn’t have time to check in before the commute, since I needed to clear off my car for the first time this winter. New snowbrush works fantastic. $3-$4 Made in the USA and feels sturdier than the $15 Made in China one I broke at the end of last season. Got the side windows so clean that as I was coming out of the store with my lunch, I worried they’d been broken.
Good morning! Have you had occasion to try out the scraper on the new brush? For me, frost is even more of a PITA than snow. I dread clear, cold mornings, as that usually means rock-hard frost all over my car windows.
Right now we only get ice beads, so I haven’t had to remove glaze ice with it. But it’s taken the beads off in a single swipe.
The worst was when the area got freezing rain during work. My car was encased in ice. I was able to get the rear passenger door open so I could get inside to turn on the defroster.
I hate the ice-tombed car. My scraper is stored inside the car…
Mornin’, reprobates!
Good morning, ‘patzie! Are you and yours feeling better (especially the Mrs.??)
Much better, son is still coughing quite a bit. Mrs. Patzer stlii don’t move too good, will meet with surgeon next week to discuss options.
Went to the local CVS last night to pick up cough medicine for my son. When I scanned the item I was informed that assistance would be required since this was an age-restricted item. I guess the yutes are abusing Delsym now since fentanyl is hard to come by. Also they need to enhance the AI to recognize old farts like me.
Oh, no it’s age restricted so that you have to be under a certain age to buy it.
Good Morning GLibies.
Hope its a low drama day.
I hope my work computer finishes rebooting.
Have you managed to assert dominance over the goat yet?
LOL, no…
I’ve got a story……
Our “baby min jersey’s” collar needed to be redone as part of it was hanging off of her neck.
“min” must way about 400 lbs or more.
SO after a bit we have her pinned in part of barn. As i trap her, i lock her neck with my legs…. Bad move, she starts running.
I on her top, facing her ass as she runs around in the barn. NO idea where I am going, sure i am going to bang my head against a post as she scrapes me off of her….
I’m saying “oh shit, oh shit, oh shit”
Fortunately i only fall off with my dignity hurt.
At least there were no injuries. Ever get the collar fixed?
We did, not sure if its right collar or her face needs to grow out a bit.
Mornin’. If the computer fails to reboot do you get a vacation day?
The glorious green future is at hand!
https://nypost.com/2022/12/12/us-set-to-announce-major-fusion-energy-br
Despite the recent breakthrough, scientists believe fusion power stations are still at least a decade away from commercial use.
LOL. A decade? Oh, they said AT LEAST a decade. Technically correct, I suppose.
What’s the ratio of engineering work remaining to regulatory barriers?
Waaaay too high.
So I could set up an unregulated fusion reactor?
You could set up an unregulated power consuming device that might fuse a few nuclei along the way, yes.
Woohoo! Tax breaks!
Your link keeps giving me page not found. Did it get cut off?
Good mornin’ glibbies,
It’s cold and grey,
That is all.