1st Workout Advent : CBDB’s Weekly Countdown to Xmas

[CBDB]

I’ve recently had to readjust my plan (knee niggles, unforeseen swaps of workouts, etc) so I thought I’d take the opportunity and create an Advent Workout Plan and see if anyone on the Strengths and Flexibility Forum would like to join me.

So c’mon you VRBs and VWBs (virtual workout bodies), please feel invited to join in and post how you are doing by reply.

Each Sunday until Christmas I will post a weekly list of workouts, and the idea is to choose two of these, try them out and report back. And if you have any recommendations of your own to share, add them to the mix by reply.

My own select list will include gentle workouts to slightly more energetic ones. There might be a slight bias to those which are doable for individuals new to Strength and Flex, and which are gentle on the oldies of us. And of course the classic that gave this forum it’s name, NHS Strength and Flex with Laura, features every week. Also, spot the elf, as each week will have at least one video workout with a Christmas theme!

To recap: choose two of the below. Build them in between your running days or any other sport you do regularly, and some of these are possible to do outside. And please add your own as well!

★4 Sundays to go to XMas (choose 2 this week or post your own)

=🕯= 🕯=🕯=🕯=🕯=🕯=

💪Blogilates‘ Cassey Ho (6 min) Holiday Squat Challenge | All I Want For Christmas Is You

Working link: tinyurl.com/yyr9oaxh

Original YouTube link: youtu.be/TSwCZlBEPfg(Not working as expected?)

💪The Girl with the Pilates Mat (Rachel, 11 min) Beginner Pilates Class Part 1 of 4 - Full Beginner's Class, Absolute Basics!

youtu.be/D9Sb1Zi7AQA(Not working as expected?)

💪BodyFit by Amy (18 min) - 16 Minute Standing Low Impact Legs Workout--No Squats or Lunges!

youtu.be/5nJi7HhJJnE(Not working as expected?)

💪NHS Fitness Studio (45 min) - Aerobics (Level: Beginner)

nhs.uk/conditions/nhs-fitne...

💪NHS Week 5 Strength & Flex with Laura - Podcast (43 min) (This workout can be done outside in a park or garden, no mat required) - WWW nhs.uk/live-well/exercise/s... or Download podcasts from iTunes podcasts.apple.com/gb/podca...

🎄🕯Have a very happy First Advent and a fabulous, workout-rich week! 🕯🎄

★ UPDATE:

Some brilliant recommendations have come through, so for convenience here they are collated:

🙏Recommended by @Oldfloss: BodyFit by Amy: 10 Minute Standing Abs No Crunch Workout

youtu.be/bqcH9h1ABzM(Not working as expected?)

BodyFit by Amy: 10 Minute Standing Relaxation Stretch for Body and Mind

youtu.be/olB1GjAJ4eI(Not working as expected?)

🙏Recommended by @BlackberryPie: Adriene, Yoga for Neck and Shoulder Relief

yogawithadriene.com/yoga-fo...

🙏👽 From our archives and recommended by @roseabi: Yoga for Inner Space Travel | Yoga With Adriene

youtu.be/h6lKRlAjq2s(Not working as expected?)

💪Recommended by @Beatlesforever: Running channel (10min) How To Use Your Foam Roller | Guide To Effective RUNNING RECOVERY

youtu.be/Lk13KFV0OUA(Not working as expected?)

💪Recommended by @roseabi: How to do a Turkish get-up

youtu.be/sgd8n917Zv0(Not working as expected?) and a whole article here outsideonline.com/2419049/h...

💪Recommended by @Blackberrypie: Yoga with Adriene (ca 8 min) weekly rotation of foundational poses yogawithadriene.com/foundat...

[AlMorr]

Those are excellent workouts to do on the now 25 days until Christmas

[CBDB Administrator Graduate Gold in reply to AlMorr]

Indeed! And I’ll post a new set every Sunday. I’ve already conscripted my husband to also join me on some! 😂😂

[Oldfloss Administrator in reply to CBDB]

Yeayyyy... videos then ?🤣

[CBDB Administrator Graduate Gold in reply to Oldfloss]

🤣🤣😅 🎥 😁😱

[Wenderwoo]

Great idea! I'm up for it - it'll help to get me off the IC 👍😁

[CBDB Administrator Graduate Gold in reply to Wenderwoo]

Fab! Brill, that you’re joining us! 👍🏽Not good that you’re on the IC. 🤕Hope you’re finding workouts that make you stronger so that IC visits become a less and less!

[Oldfloss Administrator]

This is fabulous... thank you and I am so, so delighted that you have my favourite lady . Amy, included!!I have used her exercises for so long, as I am a well seasoned (70 year old) runner Some old neck injuries mean I need certain exercises, like standing ab crunches!!

I linked her in full body exercises posted on here some months ago!

This is great because now I am answerable...( Great at giving advice and really bad at taking it sometimes) . I intend doing these and I shall post my progress, and will be looking forward to reading how everyone is doing!

Could I request, please some sitting or standing exercises for neck and shoulders... I have researched so many, but I bet you have some ideas

Today is legs morning for me... not running right now, so plenty of time for the strength and stamina work !

Thank you !

[CBDB Administrator Graduate Gold in reply to Oldfloss]

Thank you! 🙏

Yes, standing ab crunches, like these:

Bodyfit by Amy, 10 Minute Standing Abs No Crunch Workout

youtu.be/bqcH9h1ABzM(Not working as expected?)

Will have a search for some good neck and shoulder ones, as well. Great pointer! Thank you!! 😊🤗

Happy working out!

[Oldfloss Administrator in reply to CBDB]

Those are the ones I use regularly... I love them...She is so personable... I use my hand weights with these too:)I have recently, also started her 10 minute standing relaxation too... she obviously did it because of the Pandemic... it is a good one, for actual rest days, if you don't have time for Pilates or Yoga!

Thank you, I shall watch for your posts!!!!

[Blackberrypie in reply to Oldfloss]

I can recommend this one: yogawithadriene.com/yoga-fo...

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Looks great. Also goes into my list of todo’s! Thank you!

[Oldfloss Administrator in reply to Blackberrypie]

Thank you...I will take a look..I do Yoga with Adriene normally too..but have not spotted this one !

[Blackberrypie in reply to Oldfloss]

I found it one evening when I had been at a desk for far too long and really needed a bit of a neck release and stretch - it hit the spot perfectly!

[Oldfloss Administrator in reply to Blackberrypie]

I had a car accident years ago which left a weakness..I have trouble with certain exercises etc...in yoga too.So thank you !

[linda9389]

Count me in and now accountable! I'm hopeless at decisions so choice doesn't always work for me, but I'm more hopeless at high impact exercise so being able to avoid those sessions (or any that would aggravate a current niggle) is really welcome!I'm about to start my winter work schedule (think cozying up at home with jigsaws and having more time for me) so this is absolutely perfect timing. Thank you 😊

[CBDB Administrator Graduate Gold in reply to linda9389]

Nice! Love the image of cozying up on a couch with a puzzle 🧩. Yes, I fear I am not the right person to look into high impact workouts as I have difficulties with knees and weight myself. So most will be low impact. 👍🏽

[Oldfloss Administrator in reply to linda9389]

We all need to be accountable don't we!

[linda9389 in reply to Oldfloss]

If only, Floss!!!

[Mum22boys]

Thanks for this CBDB! I'm going to try and commit to 2 a week. This week I'm going to try the beginners pilate and the standing leg workout. I will report back 😉

[CBDB Administrator Graduate Gold in reply to Mum22boys]

Ohh nice!👍🏽 So great to have you onboard. 👋🏽

[Hidden]

Now where's my teenager hidden her foam roller 😂, I may just have to partake in some of these CBDB, noticeably the old calves get niggles now and again, so I'm thinking why not. We've gotta look after the bodies we've been given 👍

[CBDB Administrator Graduate Gold in reply to Hidden]

Absolutely. I just did the Cassey Ho Holiday Squat Challenge and managed to get my hubby to join in. With the music it’s really fun and result was a lot of laughter mixed in with a lot of groans! She does make it look easy. 💪🦵👍🏽

[dijep 30D Graduate]

I'm loving the festive fun that's arrived on these forums and this one has arrived at exactly the right time for me 👍

[CBDB Administrator Graduate Gold in reply to dijep]

🎅 🎄🎁💪👍🏽

[CBDB Administrator Graduate Gold]

So I and hubby chose the item on the list with a XMas theme, and had a lot of fun. Blogilates’ Cassey Ho can actually also be found on FitOn, the app with free workouts. We even got our teenager interested enough to request me to WhatsApp him the link. We’ll see if we have managed the whole family to have joined in by end of the season.

Here my full post and pics of video (not of us, but rather Cassey Ho 😉) healthunlocked.com/strength...

[SmilingTortoise1]

Fab 🤩I need some motivation and ideas to do some workouts as well as running. Thanks for this CBDB - looking forward to joining you all with this plan 😊

[CBDB Administrator Graduate Gold in reply to SmilingTortoise1]

Welcome!!! So great to have many VWBs (virtual workout bodies)! For me it’s been a great motivator to have this community so brill for joining in! 💪👍🏽

[SaskAlliecat]

Yay! How fun! Thanks for doing this CBDB. Maybe this will help spur me on to get some cross training done. Count me in!

[CBDB Administrator Graduate Gold in reply to SaskAlliecat]

Brilliant! Yay! Yup!

[SueAppleRun]

I watched that Holiday Squat Challenge, phew 😅 I did a few of them but will wait a day or two die my legs to feel more springy again after today’s run

[CBDB Administrator Graduate Gold in reply to SueAppleRun]

With today’s 10k under your belt you definitely deserve watching others work out! 🤣🤣👍🏽👏🤩

[SueAppleRun in reply to CBDB]

I’ve felt great all day but did fall asleep while dinner was cooking, that 3 days off has been fantastic,

[PurpleFish59]

Sounds fun, count me in! Thanks for pulling the list together 😀

[CBDB Administrator Graduate Gold in reply to PurpleFish59]

Fabulous! Really looking forward to seeing how everyone will get on! 👍🏽💪

[PurpleFish59 in reply to CBDB]

I just did the holiday squat challenge- was a good giggle and definitely felt it in the legs!

[CBDB Administrator Graduate Gold in reply to PurpleFish59]

😆😄it is, isn’t it. Great stuff! 👍🏽💪👏

[skysue16]

Brilliant, thank you 👍😊

[CBDB Administrator Graduate Gold in reply to skysue16]

👍🏽💪👏🙏

[lexi6]

This looks like fun, thank you for putting this together I’d like to join in please.

[CBDB Administrator Graduate Gold in reply to lexi6]

You’re in! Fabulous!

[lexi6 in reply to CBDB]

I felt that! Today I did the 16 min Standing Low Impact Legs Workout with Amy. Excellent 👍

[CBDB Administrator Graduate Gold in reply to lexi6]

Oh wow 🤩. Well done. That’s the one I’ll do tomorrow and the only one I haven’t done yet. So really looking forward to that! Well done! 👍🏽💪🦵

[roseabi]

Count me in! I'll give this a go... 😊😊😊

[CBDB Administrator Graduate Gold in reply to roseabi]

Fabulous!👍💪🦵👍

[roseabi in reply to CBDB]

Today I did the Blogilates squats video - good fun, great stuff for the legs, and Cassey cracks me up! I'm feeling the Christmas burn 😊😊👍

Also, I had a go at something I have been meaning to try for yonks: Turkish Get-Ups!!!

I came upon an article about them recently: Why (and How) You Should Master the Turkish Get-Up outsideonline.com/2419049/h... so I thought right then!

Quite tricky to work out (and do!), but I think I've got the idea, more or less...

youtu.be/sgd8n917Zv0(Not working as expected?)

[CBDB Administrator Graduate Gold in reply to roseabi]

Wow! Just had a look, too advanced for me in terms of strengths needed, as there are all sorts of plank and lunge movements mixed in, but wow! I can see how it uses balance, coordination, core strength AND stability, all in one collection of movements. Perfecting that you might not need to do anything else ever again! 😆😅💪👏👏👏

[roseabi in reply to CBDB]

Good point! 😊😊😊

Definitely not easy, but interesting!

[roseabi in reply to roseabi]

Feeling a bit sore after those squats yesterday - in a good way 😊😊😊

[CBDB Administrator Graduate Gold in reply to roseabi]

Wow, 🤩I would think both squats and Turkish get-ups will be quite a workout! Fabulous!

[Blackberrypie in reply to roseabi]

My arm was aching just watching that!

[Beatlesforever]

Yay thank you CBDB! I love anything festive so will give some of these a go 🎄💪 I did the aerobics one a while back when I was on the IC and I think I'd need something at pre-beginners level, I was exhausted!! 🥵😂😂

[CBDB Administrator Graduate Gold in reply to Beatlesforever]

Fabulous! 👍🏽 yes, I must add some roller workouts to the mix which are for me always great when I’m too exhausted to do anything else. So that might be an option!

Great stuff!

[Beatlesforever in reply to CBDB]

This is the rolling routine I've been using (recommended by GTFC) youtu.be/Lk13KFV0OUA(Not working as expected?)

[CBDB Administrator Graduate Gold in reply to Beatlesforever]

Fab!! I’ll try that one next time! And by the Running Channel ! 👍🏽👏🙏

[CBDB Administrator Graduate Gold]

Wow! Everyone is workouting away! I’ve added some recommendations from the community, so if you can’t find what your looking for in my 5 links, see if there’s something under the Update section in the original post.💪

🏃🏻‍♀️I had a rest from working out today, as I did my 5k run this morning. But now the quandary of having to chose from this growing list! We’ll see if I will have managed to make a decision by tomorrow evening ! 😄

[Blackberrypie]

More new-year-advent than Christmas-advent but I've started doing Adriene's 30 days of yoga in the run up to the new year, aiming to finish by the end of 2020 ready to start her new 30 day programme in 2021. I really enjoyed last year's 30 days (Home) so I'm looking forward to it.

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

It’s so tempting, I assume you’re doing this month at yogawithadriene.com/calendar/ ?

But I think I have to become a little more pliable before attempting this. I will get there, I just have to be patient a little longer.

Nice!

[Blackberrypie in reply to CBDB]

I've never really got on with the monthly calendars, so I tend to revisit previous 30 day sets (Home, True, Revolution etc) which I find flow better. This is the one I am doing at the moment; yogawithadriene.com/free-yo...

And remember, you don't have to be flexible to do yoga in the same way that you don't have to be clean to take a bath....

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

🤣🤣 yes, I’ll try again at some point. And the calendar thing for me is immensely temping.

But I just haven’t had the number of little success experiences with yoga that I’ve had with -for instance - Pilates. And some very basic poses are really difficult for me (downward dog and child’s pose).

It probably depends on the instructors but I have encountered more video Pilates instructors that are more likely to be conscious of various injuries or body weaknesses than yoga video instructors . It probably also shows the limits of video based workouts.

But I do want to give Adriene a good go at some point. I have done her workout for weak knees, and that’s been great!

[Blackberrypie in reply to CBDB]

You might find her "foundations of yoga" set good then - she takes one pose at a time and works gradually into it, explaining how it's meant to work and often giving a range of variations to cover different levels of flexibility. yogawithadriene.com/foundat...

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

That’s brill. It’ll be my New Years resolution to fit this into my week! Thank you!

[Littleoyellow]

Hi CBDB I'm a little late to the party, as always lately 😂 can I still join in? I've done Skype pilates today and am game to try some other workouts with you 😁👍

[CBDB Administrator Graduate Gold in reply to Littleoyellow]

Nice!! You’re in! And wow, Skype Pilates! I assume that is live. Do you do that in a group or 1to1? Well done 👍🏽 👏💪🧘‍♂️

[Littleoyellow in reply to CBDB]

Skype pilates with my local studio 😁🤸‍♀️🧘‍♀️ I do one 1:1 session which I've been doing since I summoned up the courage to start early this year and one group session which I've bitten the bullet to join in recently 😁😂. I'm still self conscious (silly I know), but making progress in baby steps. Realise I probably could still do with some upper body exercise and other weight bearing exercise- squats will be perfect to start with 🦵🦵. I've lost two and three quarter stones in weight this year and another half a stone would make me very happy, but lots of toning up to do. I have my sights set on HM training and need to get stronger 💪😁 thank you for setting up this wonderful idea 😁🤗

[CBDB Administrator Graduate Gold in reply to Littleoyellow]

Oh wow!!! 🤩🤩Well done!!! Sounds like you got yourself a good plan and are sticking to it! Brilliant! Great to have you on this forum! 🙏👏👍🏽💪

[Littleoyellow in reply to CBDB]

I'm chucking effort at it 😂 I'm starting with the holiday squat challenge tomorrow 😬👍

[CBDB Administrator Graduate Gold in reply to Littleoyellow]

💃🏽🕺🏼🎶

[Littleoyellow in reply to CBDB]

💃😁

[Hedgehogs123]

Yep, I'm in! Certainly need to do other things on my non run day. I'm doing yoga on those days but will be good to mix it up. Thank you!! 😁🏃‍♀️🏃‍♀️

[CBDB Administrator Graduate Gold in reply to Hedgehogs123]

Nice, yes probably the more fit of us can choose some to do on top of their usual routine. 💪👍🏽👏

[CBDB Administrator Graduate Gold]

My workout today: BodyFit by Amy’s Standing Low Impact leg workout.

I have been wanting to do this quite for a while, so finally 👍🏽☑️

My very short review here: healthunlocked.com/strength...

[Cowladyrunning]

Oh wow I appear to be signing up to things left right and centre but go on then....I need to invest some time doing this 👍😉 thank you!!

[CBDB Administrator Graduate Gold in reply to Cowladyrunning]

That‘s Christmas! So much to do! Well done! You’re in!

[Littleoyellow in reply to Cowladyrunning]

Signing up to things left right and centre - I like it 😁👍 you know what they say - if you want something done, ask a busy person. 🤸‍♀️😁

[CBDB Administrator Graduate Gold in reply to Littleoyellow]

Yes 🙌! Workout and challenge galore ( although the 1km challenge was a bit too daunting for me)👍🏽💪🏃🏻‍♀️👏

[Littleoyellow in reply to CBDB]

I'm not very speedy- just thought it would be fun to join in - it's quite enjoyable to run somewhere near as fast as you can for a few minutes- exhilarating! Try it on the Q T for yourself- I bet you enjoy it 😁👍

[CBDB Administrator Graduate Gold in reply to Littleoyellow]

Might just do that. I got my short 3.5k of week 3 (magic plan) coming up. Perfect for that. 🙏👍🏽

[Littleoyellow in reply to CBDB]

Go for it! Warm up for first k, run fast second k. Have fun 😁💨🏃‍♀️

[Cowladyrunning in reply to Littleoyellow]

😂 well I'm just glad it's keeping me going through winter!

[Mum22boys]

I have done the 11 minutes first pilates session tonight and I really enjoyed it 😊 I love short sessions like this, both to keep my interest and to fit in with life. Thank you for the recommendation I will definitely be doing more. Just need to fit in the leg work out this week 😊

[CBDB Administrator Graduate Gold in reply to Mum22boys]

Fab! Yes, I’m constantly running out of days of the week! Brill! 👍🏽🤩👏👏

[SaskAlliecat]

I just did the Bodyfit by Amy standing low impact leg workout and the Holiday Squat Challenge. Yup! I feel those glutes!

[CBDB Administrator Graduate Gold in reply to SaskAlliecat]

💪🦵 it looks so easy .... 👏👍🏽

[CBDB Administrator Graduate Gold]

3rd workout this week for me was about going back to beginner’s foundations of Pilates, with The Girl with the Pilates Mat! Write-up here healthunlocked.com/strength...

I really like Pilates! 👍🏽💪🦵🧘🏻🧎🏼‍♀️🤸