2nd Workout Advent : CBDB’s Weekly Countdown to Xmas

[CBDB]

Wowsa, wowsa, wowsa! Well done everyone! We’re in week 2 of our Advent workout countdown. I’m seeing plenty of squats, bendy things and Turkish delights, so let us know how you’re doing!

Full introduction of this 4 week plan from last Sunday is pinned, but again in short: join me in counting down to Xmas. Each Sunday there’ll be a weekly list of workouts, you choose two or add your own. Elf workouts will also feature, that is at least one video workout will have a Christmas theme!

Here we go!

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

=🕯🕯= 🕯🕯=🕯🕯=🕯🕯=

💪Yoga with Adriene (38 min) Cozy Yoga | Yoga With Adriene

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

💪 Lucy Wyndham-Read, Winterwonderland Workout, 11 min Low Impact Cardio Workout at home

youtu.be/-MjQxi2fJg4(Not working as expected?)

💪Jane Wake (8 min) Pilates Workout #1 Christmas Fitness Challenge (2019)

youtu.be/A3JOZmDJcrg(Not working as expected?)

💪NHS Fitness Studio (45 min) - Pyjama Pilates (Level: Intermediate)

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

💪NHS Week 5 Strength & Flex with Laura - Podcast (43 min) - WWW

nhs.uk/live-well/exercise/s... or Download podcasts from iTunes

(Of course this one will always feature, and it can be done outside in a park or garden, no mat required)

Have a very happy Second Advent and a fabulous, workout-rich week!

★UPDATES

As last week, here you‘ll find collated this week‘s brilliant recommendations from the community:

And we already have a great one:

💪Recommended by @shuffleido: Joanna Soh Official (38 min) 3km Fatburning Indoor Walk

youtu.be/vrfpqgev0ZE(Not working as expected?)

🦵 Recommended by myself (I thought I could use a knee workout) : MVMT with Cailin (23 min) Pilates for Knee Strength

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

💪 Recommended by @BlackBerryPie the original and first 30 days of yoga from 2015! Yoga with Adriene (series) 30 Days of Yoga

youtube.com/playlist?list=P...

💪 Recommended by @BlackBerryPie the latest and arguably most popular HOME series of 30 days of yoga from 2020! Yoga with Adriene (series) - HOME - a 30 day yoga journey

youtube.com/playlist?list=P...

[CBDB Administrator Graduate Gold]

Well done everyone. Here the credits to everyone who is working out, contributing and being part of our team of VWBs (virtual workout bodies)!

AlMorr Oldfloss Wenderwoo Blackberrypie linda9389 Mum22boys @lmc50 dijep SmilingTortoise1 SaskAlliecat SueAppleRun PurpleFish59 skysue16 lexi6 roseabi Beatlesforever ........ and more in next post!

Happy working out everyone!

[linda9389 in reply to CBDB]

Oh no, is week one over already ... I've done nothing! In my defence a sore hip is making all kinds of exercise tricky; leg work can set it off, core work can set it off. So I have deliberately not tried any week 1 routines yet. I definitely haven't a) forgotten or b) given up before I've started ... but I am going to have to try a bit of time travelling if I am to remain accountable (and that doesn't sound like it should affect my hip).Thanks for this new link - it may be a great one for me before I next try running proper 👍

[CBDB Administrator Graduate Gold in reply to linda9389]

Oh nooo 😯 .... it happens to the best of us! Hope your sore hips gets better soon! I’m just beginning to understand how much every part of our body is needed to keep functioning (and running) well, but when it does... it’s great! Sending you get-well thoughts! 💌

[linda9389 in reply to CBDB]

Thankyou 🙏

[CBDB Administrator Graduate Gold]

.... (part 2 of credits!) Well done everyone. Here the credits to everyone who is working out, contributing and being part of our team of VWBs (virtual workout bodies)!

Littleoyellow Hedgehogs123 Cowladyrunning

@shuffleido

Happy working out everyone!

[Littleoyellow in reply to CBDB]

Thank you CBDB for the encouragement 😁 I just did the holiday squat challenge and found it hilariously good 🤣 I did my speed challenge today as well, so it will be interesting to see how the legs are coping tomorrow 😁👍

[CBDB Administrator Graduate Gold in reply to Littleoyellow]

Well done!!! Brilliant! 👍🏽💪👏👏

[Littleoyellow in reply to CBDB]

😁🤗

[Dewdrop456]

Thank you

[CBDB Administrator Graduate Gold in reply to Dewdrop456]

💪👍🏽👏

[dijep 30D Graduate]

Thank you CBDB I've particularly enjoyed the Xmas squat challenge. 😊Any chance of something to help strengthen lower backs? I've had niggles for a while I'd put it down to gardening but now I'm wondering if it's running 😕

[CBDB Administrator Graduate Gold in reply to dijep]

Well done! And fab suggestion: for lower back pain, to mind come the following sessions but I’ll have a lookout for others:

🧘🏻Yoga With Adriene (16 min) Yoga For Lower Back Pain  :

youtu.be/XeXz8fIZDCE(Not working as expected?)

💪NHS Video (29 min): pilates for chronic back pain

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

💪Blogilates (8 min) Best Stretches to Relieve Low Back Pain

Working Link: tinyurl.com/y6lcfvx3

youtu.be/3kSdDF2cRkI(Not working as expected?)

💪The girl with the Pilates Mat (11 min) Pilates for Lower Back Pain Relief -10 Minutes, No Equipment Needed

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

💪MVMT with Cailin (33 min) Pilates For Lower Back Pain - Pain Relief Series

youtu.be/ZZ9LnxPqLgo(Not working as expected?)

[dijep 30D Graduate in reply to CBDB]

I'll definitely try a couple of these, thanks so much.

[CBDB Administrator Graduate Gold in reply to dijep]

👍🏽👏💪

[Blackberrypie in reply to dijep]

Do you find that the back pain is eased by lying on your back and bringing both knees up to the chest? If so there's a distinct possibility that you, like me, have tight hip flexors meaning that the back is getting sore from being arched too much of the time. It helps to focus on keeping your pelvis tipped back when running and doing other activities (the classic image is if your pelvis was a full cup of water it is level enough not to spill). I found my yoga was exacerbating it because I was allowing my back to arch rather than keeping the pelvis aligned - with the pelvis in the right place I tend to start feeling a stretch at the very top of the thigh which seems to be gradually increasing my flexibility.

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Great suggestions! 💪🙏👍🏽

[dijep 30D Graduate in reply to Blackberrypie]

Thanks for this I've been reading about tight hip flexor and have found some exercises to help which I've started doing. I also know that I don't have very strong core muscles so I'm working on these as well.

I think my problem is also to do with bad posture when I'm getting tired towards the end of a run or going up hill. So on my last couple of runs I've been trying to be aware when this was happening so I can correct it.

[Blackberrypie in reply to dijep]

Good luck!

[shuffleido]

Could we have some calf strengthening/stretching exercises next week please? Both of mine started to play up on my run today. Thanks 😁😁

[CBDB Administrator Graduate Gold in reply to shuffleido]

👍🏽🦵 calf muscles, got it. Will have a look!

[shuffleido in reply to CBDB]

Thank you😇

[CBDB Administrator Graduate Gold in reply to shuffleido]

shuffleido , here are some options for strengthening your calf muscles.

💻There are quite a few links in our At-Home-Workout Library, so besides below links here might be more workouts that might help

healthunlocked.com/strength...

💻I’ve found foam rollers essential to release any tightness. And my favourite foam roller workout I review is here:

healthunlocked.com/strength...

💻And of course the good for calf muscles is this workout from our first Advent week:

healthunlocked.com/strength...

Some other videos that might provide some options are:

💻James Dunne (8 min) If You Get Tight Calves After Running - WATCH THIS...

youtu.be/GYGh95YvMYE(Not working as expected?)

💻Yoga with Adriene (7 min) Yoga for Runners Post-Run

youtu.be/vhLbp8ibmEE(Not working as expected?)

[shuffleido]

Thank you

[CBDB Administrator Graduate Gold in reply to shuffleido]

You are very welcome. Let us know how you get on, and I can really recommend foam rolling. Happy working out! 👍🏽🦵👏

[lexi6]

I did the Winter Wonderland Cardio Workout with Lucy straight after an Adriene video and I really enjoyed it. Tip don’t wear your bobble hat and gloves like Lucy though, I got very warm. 😊

[CBDB Administrator Graduate Gold in reply to lexi6]

🤣🤣🧤🧣👍🏽

[CBDB Administrator Graduate Gold]

Today: I did the 8 min Jane Wake’s Pilates Workout Christmas Challenge. Short but involves a lot of balancing on one squatted leg, so yeah! 💪🦵👍🏽 (note: it doesn’t include a warm up section so I had to warm up alone without instructor! 😕)

[CBDB Administrator Graduate Gold in reply to CBDB]

Ok, threw in a Yoga session as well. 8 min was just not enough! Cozy Yoga! Write-up here healthunlocked.com/strength...

[Mum22boys]

I failed to do my 2nd workout last week so my plan is to do the standing leg workout from last week followed by the blanket yoga tomorrow evening 🤞

[CBDB Administrator Graduate Gold in reply to Mum22boys]

But you did one! Well done! Blanket yoga is a nice relaxing one! You’ll love it! 👍🏽👏🙏

[Mum22boys in reply to CBDB]

It's a while since I've done any yoga, was warned off it because of my achilles issue and I've really missed it. Looking forward to this 😊 I will report back

[CBDB Administrator Graduate Gold in reply to Mum22boys]

👍🏽

[Mum22boys in reply to CBDB]

So as billed.. tonight I did the standing leg work out.. like that one 👍could definitely feel the burn and loving that there are no squats or lunges! Folowed up with Adriene's cosy yoga. I can't believe how much flexibility and strength I've lost, it's been about 3&1/2 to 4 months since I last did yoga. I'm hoping to get back in to it with the new 30 day challenge in the new year. Thanks again for tge suggestions CBDB

[CBDB Administrator Graduate Gold in reply to Mum22boys]

Yeah, I’m also considering doing the 30 day yoga. They’re gentle enough (on top of me taking it easy on all my joints) to do an extra session that is not yoga.

I just want to get to know more diverse ways of working out before committing to one. But these seem doable even if adding another workout.

[Cowladyrunning]

I have just tried Jane Wakes Challenge #1 pilates (link above). Never tried pilates so was a bit confused when the first bit says hope you've done your warm up.... so quickly did a made up warm up probably influenced by Adrienne yoga. Work out was easy to follow and a very good leg work out!! I'll definitely delve more into pilates world...... thanks for the ideas CBDB 🎅🎄

[CBDB Administrator Graduate Gold in reply to Cowladyrunning]

Yes, I think Jane Wake‘s Flow Pilates is a kind of adapted Pilates focussing on flowing movements. And it also surprised me that she had not added a warmup.

[Blackberrypie]

Up to day 11 of 30 days of yoga, and my second week of James Dunne marathon runner strength workouts.

And I have discovered quite how luxurious it feels if I lay my yoga mat out in advance so the underfloor heating warms it up ready for my evening yoga!

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Ohh so nice!! Are you doing Adriene’s 30 days? Just today I have been so tempted by the 30day series titled “Home”

[Blackberrypie in reply to CBDB]

Yes, Adriene's "30 days of yoga", which I think was the first one she did. I love Home though, I did it day by day as it first came out last year, which really got me into doing a daily yoga practice, and did it again last summer.

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Sounds perfect, and it sounds like I could do it besides doing other non-yoga workouts. Great stuff!

[Blackberrypie in reply to CBDB]

If you look on her site there's a list of the timings for the different home sessions - they're generally somewhere between 20 and 30 minutes, a few longer, a few shorter.

[CBDB Administrator Graduate Gold in reply to Blackberrypie]

Got it. Thanks!👍🏽🧘🏻💪

[Mum22boys in reply to Blackberrypie]

Loving the idea of warming yoga mat up on the under floor heating... shame the only room we've got it in is the ensuite and definitely no room for yoga mat in there!! 🤣

[Blackberrypie in reply to Mum22boys]

We've got it in our sitting room which is where I normally do my yoga. I was lying in shivasana and thinking, ooh, this is nice, would be great if it was like this all session!

[CBDB Administrator Graduate Gold]

Only one 8k run to do on Sat before starting with the new week’s list of workouts. And as I know I have to keep strengthening my knees, I went back to this workout: healthunlocked.com/strength...

[dijep 30D Graduate]

Hi there CBDB, your post has worked for me again with my quest to get strength and other exercises built in around my running.This week I've continued with the Xmas holidays squats🎅 as it makes me laugh and for some reason I find it great to do while cooking 🤣From this list I've done Adriene cosy yoga which was so cosy my dog ended up asleep on my yoga mat 🐾🙄 And also Lucy WR winter wonderland, I particularly like her straight forward easy to follow style.

Looking forward to week 3 👍😊🎄☃️

[CBDB Administrator Graduate Gold in reply to dijep]

Oh well done and how cute with a 🐶 on mat! Dogs 🐕 seem to really like their pets (🧘‍♂️😉) to relax with them on the mat, don’t they! 👏👏👏