Coming back from the Encinitas, California PCC workshop last week meant flying out of the San Diego airport on a red eye flight from SAN to ATL to back home. And while I was thankfully upgraded on the flight from SAN to ATL, that was still just maybe 2 hours of precious sleep before hitting the ground in Atlanta and hopefully wandering into the correct terminal. Those of you up early enough that morning were “treated” to a couple of experiments with sleep-deprived deadpan humor on instagram with official seeming but highly ironic “pro travel” themed hashtags. Yesterday I flooded instagram with videos and images of critters from Disney’s Animal Kingdom… instead of the usual food fitness, and silliness content.
Needless to say, by the time small group class rolled around much later in the day, I was still mostly functioning, but walking felt more like the ground was coming up to meet the soles of my feet instead of my feet coming down to the ground. That will probably make sense to some of you, but probably not everyone and it’s debatable which group should be envied. So, even though I’d written an ambitious kettlebell workout for them, running just a few hours of sleep after an (extremely fun) but involved 3 day PCC workshop had me not too jazzed about driving over a couple of blocks with a bunch of kettlebells… the kettlebells weren’t the problem, the driving was. Just was not feeling up to the mental/spacial challenge of it. Besides… walking over there with a simple but challenging workout with zero equipment necessary was a snap with all the PCC info fresh in mind.
All you need for this workout is you, the floor, and something sturdy to step up on that’s at an appropriately challenging height.
We started out with a joint mobility warm up then the CC Vol2 Trifecta (bridge, l-sit, twist) before starting in on 5 rounds of:
- 10/10 step ups (as high as is safe and challenging… go for it!)
- 5/5 sit outs (with push up of course)
- 10/10 bodyweight one-leg “deadlifts”
- 10/10 cossack squats
- a sprint/jog out and back (100 yards round trip)
After a water break, we did a small circuit for three little rounds:
- Bridge practice (three good ones)
- Crow practice (two good ones)
- 20 tuck ups
We ended the session with a little more joint mobility. Good times!
Here’s a video that has demos for the step ups, sit outs, bodyweight one-leg deadlifts, cossack squats, AND afterwards this week’s organic vegetable delivery haul unpacking:
Also… if you’re curious about the ebook Code Name: Indestructible mentioned in the video above, you can check out more info about it by clicking here!
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