Neighborhood Workout: The Pitter Patterby Jen Sinkler
I did this workout at the beginning of the day, and again that afternoon with the neighborhood workout group. <3 I didn’t mean to so much as I could, and wanted to, and liked to. It’s not a super breathless one: rather, a good, sturdy strength jawn written up by Lori.
What I mean by I could is that lately, I’ve been experimenting with a smattering of extra sets. As I become more physically active and activated again, I ask more questions: What would feel nice?
I stash a kettlebell or two in the kitchen, the dining room, and the bedroom, and I love calling them kitchen sets, dining-room sets, and bedroom sets, because I love puns and making the moves sound like matching furniture. A few stray sets and reps do really add up. The trick, for me, is to stay curious, and don’t make it too serious: a farmer’s carry from room to room, a slow march or hinge, pow pow pressing power, and what about some windmills?
We can tend to think of exercise as a formal endeavor, when really every moment is an exercise in something. You’re totally part of the deciding, without expectation, what suits you best from moment to moment, day to day, month to month, year to year, and lifetime to lifetime. Just keep asking.
Two ladders today: one that you climb, and one that you climb down. Four exercises total, performed in pairs.
For the first pairing, you’re climbing the ladder, two reps by two reps, of a suitcases curtsy lunge, and each time you finish a set, you do 10 bent-over rows to celebrate.
Then rest. (Or, repeat it a second time, then rest.)
For your second exercise pairing, start at the tip-top of the kickstand deadlift ladder — at 10 reps per side — and climb down, again two by two, and again placing a steady 10 pushups between completion of each side. And again, either repeat, or finish.
The Pitter Patter <3
Suggested rounds: Once through per ladder, or twice if you’re feeling the spice.
Equipment: Dumbbells or Kettlebells
Dumbbell (or Kettlebell) Suitcase Curtsy Lunge: 2/2, 4/4, 6/6, 8/8, 10/10
Dumbbell (or Kettlebell) Double Bent-Over Row: 10 in between each set of curtsy lunges
Double Suitcase Curtsy Lunge
- Stand tall with two weights in hands at your sides.
- Keeping one foot stationary, take a step in a backward, diagonal motion with the other so that it travels around toward the same direction as your working leg. Lower your hips as far as you can control comfortably and make sure to keep your lead knee in line with your foot.
- Return to standing by “pulling” your body up with your front leg, driving through your heel and bringing the back foot forward again. Keep the weights down by your sides throughout the movement.
- Complete all repetitions on one side before moving on to the other, and make sure to control your full range of motion, whatever that may be currently.
Dumbbell Double Bent-Over Row
- Holding two weights at your sides, hinge forward from the hips approximately 45 degrees while staying wide across the chest.
- Row the dumbbells up toward your rib cage, keeping your elbows no more than 30 degrees out from your body.
- Keep your shoulders down and away from your ears.
- Lower the dumbbells to the start position with control, and repeat.
Dumbbell (or Kettlebell) Kickstand Romanian Deadlift: 10/10, 8/8, 6/6, 4/4, 2/2 2/2
Dumbbell Kickstand Double Suitcase Romanian Deadlift
- Stand tall holding two weights at your side, feet about hip-width apart.
- Keeping your feet approximately hip-width distance apart, stagger your feet so that one is positioned comfortably behind you.
- Shift your weight into your front foot, bending the back knee slightly. This is your starting position. (From here, the vast majority of your weight should remain in your front foot throughout the entire movement; think of the back foot simply as a spotter.)
- To initiate the movement, push your hips backward as far as is comfortable, keeping your shoulders higher than your hips and without letting your back round.
- Press through your whole front foot to reverse the movement and stand upright once more. Repeat.
- Start facing the floor in a straight-arm plank position with your body elevated between your hands and toes.
- Line up your hands directly under your shoulders, just wider than your rib cage.
- With a stiff core and squeezed glutes, lower your body down as far as you can control, angling your elbows out to no more than 45 degrees. Don’t let your low back sag.
- Immediately reverse the movement to push yourself up to the start position.
- If all those reps catch up to you, feel free to scale the movement by elevating your hands onto a step, box, or railing. Keep your form sharp, regardless of the variation you perform.