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CardioCore Workout + Heavy Book

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Hey all!

I just finished this 35-min. cardio/strength workout — 12 p.m. PT ever Tues./Thurs. via Facebook Live — and it was marvelously tough! And because I used “A Model of Letters for the Busy Executive” I feel a lot smarter.

If you missed the live version, here’s the recorded class.

 

REMINDER: All equipment for CardioCore classes is optional. The drills can be performed using only bodyweight.

And if you missed the class prep post:

 

Book Choice

Grip

You need to be able to grip and hold onto the book. Typically hard cover books are easier to hold.

 

Cover

You’ll be sweating, so you want to make sure you’re not worried about ruining the book. The above example has a protective cover.

____

BTW, my next novel, Winter Light, will be published Oct. 6, 2020. Feel free to sign up for my newsletter via my author website.

 

Prep for AppleCore + Book

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Hey all!

For the 35-min. 12 p.m. AppleCore cardio/strength class tomorrow, Thurs., May 28, via Facebook Live, we’ll need a heavy book.

You get extra points if the book is an amusing choice. I think mine is in the running: A Handbook of Model Letters for the Busy Executive. We’ve used it for decades to flatten things out.

REMINDER: All equipment for AppleCore classes is optional. The drills can be performed using only bodyweight. If you miss the live class, I’ll post the recorded version on this blog and on my Facebook timeline.

 

Details

Grip

You need to be able to grip and hold onto the book. Typically hard cover books are easier to hold.

 

Cover

You’ll be sweating, so you want to make sure you’re not worried about ruining the book. The above example has a protective cover.

 

And that’s it! I hope to see you tomorrow!

____

BTW, my next novel, Winter Light, will be published Oct. 6, 2020. Feel free to sign up for my newsletter via my author website.

 

AppleCore + Weighted Bags Workout

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Hey all!

If you missed today’s 35-min. 12 p.m. PT AppleCore cardio/strength class on Facebook Live, here’s the recorded version.

REMINDER: All equipment is optional. The drills can be done with only bodyweight.

And here are a few details from the class prep post:

Bags

Cloth grocery bags are a great choice. Be sure the straps are attached well to the bag and that there are no holes in the bottom. They should also be matched in strap length and bag size.

 

Weight

In the photo above, you can see that I put full water bottles in my bags. Because I know the volume of water, I know how much weight is in each bag (about 8 lbs.). The bottles are also rounded (no sharp edges) and will bounce against an object, such as the ground or your leg, without causing a problem.

Magazines are also a good weight for many of the same reasons.

____

BTW, my next novel, Winter Light, will be published Oct. 6, 2020. Feel free to sign up for my newsletter via my author website.

Prep for AppleCore With Weighted Bags

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Hey all!

In tomorrow’s 35-min. 12 p.m. PT AppleCore cardio/strength class on Facebook Live, we’ll be using two weighted grocery bags.

REMINDER: All equipment is optional. The drills can be done with only bodyweight. If you miss the live class, I’ll post the recorded version on this blog and my Facebook timeline.

 

Bags

Cloth grocery bags are a great choice. Be sure the straps are attached well to the bag and that there are no holes in the bottom. They should also be matched in strap length and bag size.

 

Weight

In the photo above, you can see that I put full water bottles in my bags. Because I know the volume of water, I know how much weight is in each bag (about 8 lbs.). The bottles are also rounded (no sharp edges) and will bounce against an object, such as the ground or your leg, without causing a problem.

Magazines are also a good weight for many of the same reasons.

____

BTW, my next novel, Winter Light, will be published Oct. 6, 2020. Feel free to sign up for my newsletter via my author website.

 

AppleCore +Paper Plates Workout

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Hey all!

If you missed the live 12 p.m. cardio/strength AppleCore + Paper Plates workout, here’s the recorded version, which is also available on my Facebook timeline.

If you did — or do — the class, be sure to leave me feedback! Every comment makes the next class better!

____

BTW, my next novel, Winter Light, will be published Oct. 6, 2020. Feel free to sign up for my newsletter via my author website.

 

 

Prep for AppleCore + Paper Plates

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Hey all!

Back in the day, fitness instructors like myself used paper plates in cardio/strength classes. They allow a person to keep his/her hands or feet on the floor at all times, creating resistance as the person pushes or pulls.

Then entrepreneurs like Mindy Mylrae of Santa Cruz, CA, (in photo below) invested in creating a legitimate piece of class equipment.

Gliders

If you have gliding discs at home, great! Use them for class tomorrow: 35-min. AppleCore cardio/strength at 12 p.m. PT via Facebook Live.

But If you don’t own any, all you’ll need are two paper plates.

REMINDER: All equipment for AppleCore classes is optional. The drills can be performed using only bodyweight. If you miss the live class, I’ll post the recorded version on this blog and on my Facebook timeline.

 

Details

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Plates

Any plates will do. In the above photo, I’m using two dessert-size plates. If you have thinner plates, have a few extra on hand in case you wear a hole in the paper.

 

Floor

Paper plates will work well on carpeting if it’s not too thick and any type of smooth surface, whether wood, ceramic tile or vinyl tile. Concrete or textured stone floors are typically too rough.

And that’s it! I hope to see you tomorrow!

____

BTW, my next novel, Winter Light, will be published Oct. 6, 2020. Feel free to sign up for my newsletter via my author website.

AppleCore Workout With Hose

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Hey all!

If you missed the 35-min. AppleCore cardio/strength + hose/battle rope workout at 12 p.m. PT via Facebook Live, here’s the recorded version.

And thanks, Adil, for letting me know the audio problem has been solved!

Happy Tuesday!