Around 6 months ago, I wrote a post about how my mother became interested in learning calisthenics so she could get back into shape! Her goal was to lose 30 pounds.
We began having Skype sessions once a month where I would assess her form on beginner variations of exercises like push-ups, squats, bridges, and leg raises. She would then practice the routine we went over on her own, 2-3xs per week for 1 month. She supplemented her training with long walks with her dogs and yoga
At the end of the month, we would repeat the process, each time increasing the intensity of the program by doing progressively more challenging variations of the same exercises, adding new exercises, or increasing rep schemes or sets.
She also began cooking healthier meals at home. The result was she lost 20 pounds and is down from a size 14 to a size 8!
Another important part of successful weight loss is learning to manage stress. High stress levels cause a “fight or flight” response in the body resulting in elevated cortisol levels and increased belly fat storage. I feel a lot of folks tend to leave this important element out of their fat-loss strategies.
Along with her training, my mother began frequenting a nearby Buddhist temple where she meets twice a week with her “Sangha” or assembly, learning how to do seated, walking, and lying meditation as well as breathing exercises. She says that learning both disciplines helps her focus and breathe fuller during her workouts as well as provides peace of mind in her daily life.
I’m super proud of my Ma! She’s looking and feeling much better and I’m happy to be there with her during her fantastic movement journey! She is 63 years old and proves that you can start getting into shape at any age! No excuses, ninjas!
Here are a few of the workouts that we’ve done over the last few months.
Workout 1:
Cat/Cow x 10
Downdog/Updog x 10
20 Standard Squats
10 Lunges R/L
10 knees down push-ups
30 second plank
10 Incline push-ups (Hands on table)
30 seconds plank
10 Incline push-ups
10 Supermans
10 Knee Tucks
10 Supermans
10 Knee Tucks
Bridges x 10
Single Leg Bridges 10 R/L
Single Leg Deadlifts 10 R/L
Workout 2:
5 Sun Salutations
4 sets of 10 Bodyweight Squats
10 Cossack Squats
10 Knees Down Push-up
45 seconds Plank
10 Knees Down Push-ups
20 second Right Side Plank
20 second Left Side Plank
30 Single Leg Deadlifts (15 per leg)
10 Tricep Dips
20 Single Leg Deadlifts (10 per leg)
10 Tricep Dips
10 Single Leg Deadlifts (5 per leg)
10 Tricep Dips
Hollow Body Hold (30 seconds)
Lying Knee Tucks 20 reps
Hollow Body Hold (30 seconds)
Lying Knee Tucks 15 reps
Hollow Body Hold (30 seconds)
Lying Knee Tucks Raises 10 reps
20 Supermans
30 second Short Bridge Hold
15 Supermans
20 second Bridge Hold
10 Supermans
15 second Bridge hold
30 Bird-Dogs (15 per side)
😀
Way to go Ma, 10 more pounds to go!
Thanks for reading, ninjas! Til next time, Peace ❤ and Ninja Ki
Leave A Comment