Getting STRONG

I want to get STRONG

Yoga is relaxing but expensive, and I’m not sure about learning it at home. Gyms suck. Swimming is *lovely* but doesn’t do my angry skin any favours. Can’t run much b/c of lifelong knee issue. Excuses, excuses.

At-home bodyweight exercises FTW. This is what I’ve been trying recently, every other day for about 30 minutes. I can do all of them within the confines of a yoga mat in my postage-stamp flat.

They’re based on a few decent exercise vids on YouTube, but I prefer not to refer to the full videos all the time. Too high-energy / shiny. Instead, I’ve got the movements programmed in to a circuit training app and I listen to that alongside a mix.


Glute + quad workout

About 11 minutes. Need a yoga / exercise mat. Related video

0:30 – Pulse lunge, left side
0:30 – Pulse lunge, right side

0:30 – Lunge with leg raise

0:30 – Jump squats

0:30 – Side squat steps

0:30 – Sumo squats

0:30 – Abductor squats

Move to mat, tabletop position

0:30 – Donkey kicks, left side
0:30 – Donkey kicks, right side

0:30 – Fire hydrants to straight kick back, left side
0:30 – Fire hydrants to straight kick back, right side

Lie on stomach, head resting on forearms

0:30 – Frog kicks, alternating legs
0:30 – Frog kicks, both legs

Lie on back

0:30 – Glute bridge

0:30 – One-leg glute bridge, left side
0:30 – One-leg glute bridge, right side

0:30 – Glute bridge, narrow stance

0:30 – Glute bridge, alternating leg raise

0:30 – Glute bridge, hold it


Standing arm workout

About 4 minutes. Completed standing in one spot, arms extended the whole time. These are hard to describe, see related video.

0:30 – Arms extended, palms up and then down

0:30 – Butterfly stroke then curling under as if holding beach ball

0:20 – Pulsing with palms facing forward
0:20 – Pulsing with palms facing backward

0:20 – Small circles clockwise
0:20 – Small circles counter-clockwise

0:20 – Forward, bend elbows, up, down

0:20 – Up, bend elbows, forward, back (reverse of above)

0:20 – Straight arm clap

0:30 – Trace ball in front


I’ll add more as I come across things that I like.

I found Piskel while writing this post, what a cool little site / tool. Neat CSS tip via SB: use image-rendering: crisp-edges for extra crispy pixel art.