Thursday - Gin - Simply Endurance

[Guest guest]

Hi Everyone,

I was dragging this morning, but finally got up and

did Gin 's simply endurance workout. It has

been a long time since I pulled this one out and

definately need and want to do it again. It is a nice

change from Cathe for this rotation. Gin still does a

fairly high rep workout in this one but she also

blends some " functional " challenges including balance

and compound moves. Gin's instruction is also very

detailed and the workout is very mindful and really

makes you focus on form. It moves quickly from

exercise to exercise, so it was a little hard for me

to write down the exercises and my weights, but I'll

try to see what I can remember here -

First two exercises are tricep style push-ups off the

end of the step alternated with squats. I used 23 lb

bar for the squats (it is fairly high rep, but the

pace is slower and there is a great focus on form and

some great pointers to contract your glutes and

hamstrings, it really helped to hear these

reminders.). For most of the tricep push-ups I did

them on my toes, but I did have to drop down to my

knees - particularly for long holds. It did get my

core engaged!

After that, Gin alternates tricep dips (with or

without a barbell across your lap) and deadlifts/dead

rows. For deadlifts she shows a modification for a

one-legged deadlift with one foot on the step. I used

a 23 lb bar and did do the one-legged variations.

After that I think it was shoulder press (used my 23

lb bar) and flies (5's). Then some lunges with bicep

curls (I used 8's). More flies I think....

Then it was on to the step for some more lunges off

the step, alternated with still more flies (I think I

may opt to do fewer flies next time and substitute

something else). For the lunges off the step she

introduces balance challenges of a knee raise and then

a knee raise with a straight leg. She also has you do

your flies while standing on one leg (good for

balance).

Then, it is on to skaters - which are killer. Using

your dumbells as poles, you hold them upright on the

step and then do alternating glute lifts - it get evil

here b/c she has you do pulses and holds.

I think after that was some innner thigh work and then

some abs - mostly bicycles and planks.

Overall this was a great and interesting workout. I

really love functional type stuff so it was right up

my alley. I have enjoyed the Cathe's I've done this

rotation, but I do know my mind tends to wander doing

them because it is usually one body part at a time and

I just don't " concentrate " as well. This one kept my

mind engaged for sure - Gin does a great job with it.

I may pull this one out again for next week, it shoud

go more smoothly since I will have a better sense of

the sequence of the workout.

Take care everyone!

Donna

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