#tbc30plan

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Where’s your favorite outdoor gym? For me, it was on the Cape Cod Canal this morning following Yoga @shineunlimited with @yogannalamb . Add in the following #movement blocks when working outdoors: Squat, Push, Lunge, Pull and Carry. In this short series you have: (1) Pull (inverted rows) (2) Push (pushups) and (3) Squat (modified Pistol)... I know, some cheating on that one. Then repeat throughout your walk or jog 3-4x. #tbc30 #tbc30plan is coming your way @juliawoodd and @ccarab for your trip down under. TBC30 Beach Plan arriving soon in Australia. #pushupsfordays #pushupschallenge #invertedrows #pistolsquat #exerciseoftheday #outdoorgym @capethings @lifeoncapecod @capecodmag @capecodtimes @capecodinstagram @capecodimages (at Cape Cod Canal)

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Plank Variations. First test yourself by doing a plank for time. Choose either (a) forearm plank or (b) extended arm plank. Hold for maximum time. Then start adding planks a few times a week to your workout it circuits. Like with anything else start slowly and progress over time. A short-term goal of reaching a 2:00 forearm plank is a great start. #tbc30plan #plank #planking #tbc30 #plankchallenge #assessment #fitnesstest #strongcore #corestrength Remember, if your #absgo you go. (at East Sandwich, Massachusetts)

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Grip Dynamometer test. This is a quick, valid and easy test to self-administer. There is a great deal of research showing a strong correlation with high grip test scores and mortality. Findings from the Prospective Urban-Rural Epidemiology (PURE) study involving 140,000 adults from 17 countries demonstrated this. The study participants had their grip strength measured with a dynamometer and were followed for 4 years. The results, published in the journal Lancet, show that grip strength is a stronger predictor of death than systolic blood pressure. Every 5-kg decrease in grip strength was linked to a 16% increase in death overall, a 17% increase in both cardiovascular and non-cardiovascular mortality, a 7% increase in the risk of myocardial infarction, and a 9% increase in the risk of stroke. The test can be done while standing or seated. One test should take about 5-seconds, exhaling during the contraction and you get 3 attempts per side. #grip #gripstrength #dynamometer #testing #fitnesstest #tbc30plan assessment. (at East Sandwich, Massachusetts)

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“Given what we know about the health benefits of physical activity, it should be mandatory to get a doctor’s permission not to exercise.” Per-Olaf Astrand, MD, PhD, Karolinska Institute, Stockholm, Sweden. Mindful Movement. Get outside today and exercise your #mind and body. #movement #movementismedicine #useitorloseit #mindbodyspirit #tbc30plan #improvemood (at West Barnstable, Massachusetts)

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Bodfish Park: Hike & Quick Circuit Workout. Turn your walks or hikes into TBC (total body conditioning) workouts. At the halfway point of your next session, add in some #bodyweight exercises like (1) Step-ups w/ Hip Hike (2) Decline Push-ups (3) Cross-over Step-ups. Alternate with upper/lower body movements, add a core exercise to the mix, repeat a few rounds and your good to go. #circuittraining #bodyweighttraining #tbc30plan #outdoorexercise - this is one spot we’ll hit when u come down @dfxw57 (at Bodfish Park)

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How to do a plank. This was a great infographic that I came across. It was done by Real Simple Magazine. The plank has moved out of #yoga studios and into mainstream fitness classes. You can initially start the pose down on your forearms before progressing to this pose pictured with extended arms. A good goal is 2:00 w/o any movement, especially collapsing in the middle. The plank is part of our baseline/followup assessment for the TBC30 Plan. #plankchallenge #plank #strongcore #tbc30plan (at Michael Wood Fitness)

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TBC30 Plan #1: Movement options for your first circuit round. (1) Pressing movement (Kneeling Single-arm Landmine) (2) Pulling movement (Assisted Pull-ups) (3) Core (Med Ball Slams, 20 lbs. ball) (4) Metabolic Conditioning (Rope drills, 20-30 seconds). Repeat 2-4 rounds depending on fitness level. Make sure you include specific #movementpatterns not #exercises. For more information regarding the TBC30 Plan - check out michaelwoodfitness.com or Amazon. #tbc30plan #circuittraining #exerciseoftheday #exerciseoftheweek #pullups #landminepress (at East Sandwich, Massachusetts)

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Interesting first few words from this mornings @nytimes crossword puzzle. Another word for “exercised” and then what office workers do all day ...”sit” - the average American sits >9 hours/day. Give yourself 30-minutes today to #workout - see my TBC30 Plan on Amazon if you’re looking for a 6-step plan that is validated by a history of getting results. Too much #sittingkills #tbc30plan #diet #exercise strategies for life. (at East Sandwich, Massachusetts)