fitness · motivation · strength training

Mashing Up A New Workout Routine to Replace the Spin and Aerial Studios

Like most everyone here at Fit Is A Feminist Issue, I’ve modified my workouts in response to COVID. On the curve, I’d place myself on the low end of creativity in this regard. For the first several months, I was in California and had access to mountain trails, so my only modification was switching from yoga in a studio to live virtual. And even then, when I’m in California I only do yoga once every 10 days or so. So that wasn’t a big adjustment. I did buy a $7 jump rope, to fill in for some incidental movement that I wasn’t getting (thank you, Cate Creede, a fellow blogger here, for the idea).

But now I’m back in New York City and there’s more to replace. Here, I usually do aerial yoga classes, instead of regular mat yoga. And I can’t replicate it at home in my apartment. The Anti-Gravity studio is not offering any virtual classes and, if they did, I’d have to figure out how to install a hammock at home, which requires either access to a major structural beam or quite a bit of space for a hammock stand. In pre-COVID times, I did aerial yoga at least once a week, and very often twice (riding a Citibike back and forth to the class).

Then there’s indoor cycling classes, or studio cycling or spin classes, whatever I’m supposed to call them, at Soul Cycle. That’s currently impossible and I can’t even imagine when next I’ll feel comfortable enough to spin furiously, sweat profusely and breathe heavily in an enclosed space with a group of people. So that’s off the table. I don’t have a peloton or Zwift or anything at home that gives me a biking option. Oh, except for my actual road bike in the closet, which I somehow cannot get up the energy to freshen up for the season. Road cycling, unlike running, is one of those sports that I need to do with a friend. And I’m short on cycling company at the moment.  

So running and live virtual yoga are my go-tos. But as time has gone on, I’ve gotten inspired by all the home gym initiatives that others (particularly on this blog) have taken. I’ve been experimenting with building one new routine (baby steps). Early on, I added in Trail Runner’s eight-minute speed legs. Then, when I got back to NYC, I decided to upgrade my jump rope to a Crossrope. Theoretically, I can now clip on and off different weights of rope up to 2 lbs. I haven’t actually purchased anything other than the ¼ pound rope so far. I liked the green colour. And I wasn’t sure how much I’d actually want to use it. It turns out that a good jump rope is actually pretty fab. I liked the rope so much, that I decided to mash up the eight-minute legs and the rope together, plus throw in the pushups I do randomly at the end of runs.

The routine takes about 20 minutes (including some what-I-feel-like-in-the-moment stretching in between activities while I’m catching my breath). I’ve been using an 8 lb weight for the speed legs exercises, but I may add the other 8 lb weight I happened to have around and see how it goes.

Green jump rope and the 8lb weight I’m currently using; plus the other 8lb weight I might add in this week.

Here’s the workout (in case you are looking for new ideas):

120 skips (60 two feet and 60 alternating feet)/25 pushups/50 alternating back lunges/120 skips (2x 30 two feet and 30 alternating feet)/25 pushups/20x each leg Bulgarian split squats/120 skips (3x 20 two feet and 20 alternating feet)/25 pushups/20x each leg Romanian deadlifts/120 skips (4x 15 two feet and 15 alternating feet)/25 pushups/20 squats/100 fast skips, crossover arms every 10th/25x each leg step ups

For the first couple of weeks, I did this as an add-on after running. But I was also increasing my mileage and my body was overtired on running days and not-quite-satisfied on yoga days. Now I’ve switched to doing the routine first thing in the morning on yoga days. The yoga may happen at any time later in the day, depending on when there’s a class I can fit in.

View from my apartment building roof, aka my home gym

At first, I did the routine in my apartment, but then I took it to the roof deck of my apartment building. Which is lovely. I’m super lucky to have a view of Riverside Park and the Hudson River up to the George Washington Bridge from the roof. The only tiny downside is this—I’m self-conscious. There’s a camera feed from the roof that shows up on a monitor in my superintendent’s apartment. Carlos has a screen inside his front door that shows live feeds from all the security cameras in our building. I keep imagining him or his wife, Debbie, or his son, Matt, catching a glimpse of me doing my routine. And while I feel strong inside myself when I’m doing it (and I think I’ve noticed a few more muscles on my body), I realize that part of that feeling comes from being alone, outdoors, away from anyone else’s judgment. To add to my self-consciousness, Matt is a personal trainer. He has a serious home gym set up in their apartment now, so he can do online sessions with his clients. I imagine him thinking, “her form is all wrong” or “she should be working harder” or “she calls that a pushup?” 

I persist. Because I’m starting to love my new workout and the location (despite the camera). Fresh air. A view. Some burning muscles. And the comfort, that it’s just not interesting enough to watch me skip and lunge. I’ve even had the fleeting thought that maybe I should do a few sessions with Matt on the roof and get some tips.  Not yet. For the same reason I haven’t sought out any other online trainer. I’m enjoying the freedom of mashing up my own routine.

What are your homemade routines? I’d love more ideas for things to change up in my mix.

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