Strength & Flexolympics 2024!!! - Strength & Flex

Strength & Flex

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Strength & Flexolympics 2024!!!

CBDB profile image
CBDBAdministratorGraduate Gold
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The Olympics have started, and I am competing in something called the Rowlympics, with 8 different distances and times.

It’s good fun, so I thought, would our Strength & Flexibility community like to participate in something similar? Can all those Olympic athletes inspire us and do our own thing?

So I quickly put a draft of our Strength & Flexolympics games together! You can do your own workout in each category, or draw inspirations from our back catalogue. I put some example workouts at the bottom of the post, derived from many of our posts from our virtual workout buddies . So here we go:

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Strength & Flexolympics Games

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Everyone should be able to participate, all levels and forms of activity are welcome! Be creative but see if you can ‘compete’ in all 4 categories! !

And there will be a virtual award ceremony at the end! But we will use the chance and a throw of dice to identify the gold winner for our Strength & Flexolympics! Anyone having finished at least one workout per category will be eligible to be put into the draw! (Oh, the excitement!)

And I fear no real medals will be sent out, just a virtual award ceremony at the end of our Olympics, ending on the11 of August.

So below are our categories, and as long as you do a workout that fits into that category, you’re good for that category! Do all 4, and you might just win that virtual gold medal!

1) Strength

Do 2 sets of 10 repetitions of a movement that involves some kind of weights (e.g. dumbbells, bodyweight, baked bean can, sack of potatoes, etc) or do any workout focussing on strengthening parts of your body.

2) Flexibility

Do a 15-minute workout focussing on flexibility (e.g. yoga focussing on muscles and tendons, pilates, tai chi, stretching, etc)

3) Mobility

Do a 15-minute workout focussing on mobility (e.g. yoga focussing on joints or back, resistance bands, rollers)

4) Endurance

Do a 20-minute session at a somewhat elevated heart rate. (e.g. active walking, strong row, 30 min stepping.

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So post by reply here when you complete a category, and once all 4 categories are ticked off, let me know also by reply. You will then be entered into our raffle-gold-medal ceremony!

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Example Workouts and more information:

First, an explainer of the difference between flexibility and mobility can be found here: healthunlocked.com/strength...

1) Strength - Examples

My favourite dumbbell arms workout. It’s short but still counts towards this category, I’d say: healthunlocked.com/strength...

Any of the 10 min NHS Strength and Resistance Series are good and only need your body to bring in the weight. All are linked in this post: healthunlocked.com/strength...

    Oldfloss really likes “Body fit with Amy” and I do as well. Here a seated dumbbell workout with weights (16 min) healthunlocked.com/strength...

Any of the “Workouts for Strength: @JonnyLewis ' Lockdown WOD” will do the trick, choose one from this lockdown series healthunlocked.com/strength...

2) Flexibility - Examples

Here is a Fiton Full Body Stretch on Youtube, and only 11 minutes! healthunlocked.com/strength...

Here a 23 min YWA session on leg flexibility: healthunlocked.com/strength...

And most yoga sessions will cater for flexibility, so why not head to our current Yoga mat and choose one workout from the YWA Calendar? healthunlocked.com/strength...

3) Mobility - Examples

I think     Blackberrypie ’s shoe challenge should definitely be categorised as a mobility challenge! How good is your lower body mobility (and coordination)? Try this very fun challenge: healthunlocked.com/strength...

Try the lower back workout from YWA, which     Oldfloss linked in her recent post. It’s only 15 min but very effective. healthunlocked.com/strength...

Here is a post with pictures for a whole roller workout. The video link stopped working a time ago, but the pictures are self-explanatory. I put it under mobility, specifically because of the 7th move, that of rolling your upper back. It made a huge difference to my whole posterior chain, so keep a roller handy nearby to release all sorts of tensions that inhibit your mobility! healthunlocked.com/strength...

4) Endurance - Examples

Step Aerobics is great for this, as advocated by our own     ToothPickJafah , and it will get your heartbeat up! See ToothpickJava’s post linking to the whole beginner to 30 min series by Christine Dorner: healthunlocked.com/strength...

A 20-min of active walking outside will do the trick, but if you cannot leave the house, the next best thing might be some indoor walking workouts: healthunlocked.com/strength...

Some 5-Rhythms dancing will also practice your endurance for keeping active for a good time! This post explains what 5-Rhythms is and has some videos to dance to! And you can do 5-Rhythms on a chair or standing up, as it’s highly flexible healthunlocked.com/strength...

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11 Replies
skysue16 profile image
skysue16

Wow, amazing - what a great idea! thank you for posting all those links it must have taken a long time to organise all of this! You are a star 👍😀

I will certainly try a few of your suggestions. The shoe challenge looks impossible 🤔😬 I had forgotten about the 5 Rhythms - that was fun 😊

CBDB profile image
CBDBAdministratorGraduate Gold in reply to skysue16

Yeah! We’ve done quite a bit over the years, haven’t we!

It’s always great to look back and rediscover some older posts, so putting this together has been a joy! (Also, it actually took not too long, as I knew what I was looking for, and our themed folders help with discovery, so it’s been nice searching back into past posts … and watching Olympics whilst doing this 🤣🤣.)

Wavy-chick28 profile image
Wavy-chick28

This sounds absolutely fantastic just what I need although I am away the next few days after this mornings run, I am definitely onboard!!

CBDB profile image
CBDBAdministratorGraduate Gold in reply to Wavy-chick28

that’s brill!! Happy running! Here it’s a beautiful day, and I’ll be getting out there myself, soon!

CBDB profile image
CBDBAdministratorGraduate Gold

Here my Olympics-inspired Spotify Song Playlist to take with you wherever you may walk, run, or do workouts: open.spotify.com/playlist/2...

CBDB profile image
CBDBAdministratorGraduate Gold

✅ 4. ENDURANCE

Done with a 2000m Rowlympics row. Phew. Not a PB but good enough!

2k race on indoor rower
CBDB profile image
CBDBAdministratorGraduate Gold

✅ 4) Endurance: another 1k row today, achieving a personal best! Racing for ca 5 whole minutes and boy do they feel long. My heartrate went up and up and up!

Rowing stats
CBDB profile image
CBDBAdministratorGraduate Gold

✅ 1) Strength : started doing again my daily 5-min dumbbell session. It’s set up as a favourite on the free Fiton app, and I also programmed it into my Stark Fitness app in all sorts of versions (standing, sitting, lying), and this way it allows me to listen to my music or podcasts whilst doing this little workout.

Quick one, great to do first thing in the morning, still sitting at the edge of the bed! The beauty in this one is the quickness, and I used to do this daily and it made my arms certainly stronger.

Quickest Arms Dumbbell workout
CBDB profile image
CBDBAdministratorGraduate Gold in reply to CBDB

Pic of sequence

Sequence of dumbbells workout for arms
CBDB profile image
CBDBAdministratorGraduate Gold

✅ 4) Endurance: 6k row! Long and slow!

✅ 3) Mobility: did a 15 min roller session that stretched everything, rolled calves and also rolled back and neck. Ever since I started rolling my back, I feel my body is more relaxed!

CBDB profile image
CBDBAdministratorGraduate Gold

another ✅ for 4) Endurance!

I used the opportunity of attending a city event to get a sunny little 20min walk in!

But I really need to attend to

🔲 2) Flexibility, still an empty box!

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