Speaker 1: Hey, everyone, welcome back to the Well Built Life. I
Speaker 1: am really glad you are here today. This is a
Speaker 1: space where we cut through the complicated trends and confusing
Speaker 1: advice to talk about what actually works for your health, fitness,
Speaker 1: and overall well being. No intense jargon, no extreme rules,
Speaker 1: just simple practical tips you can easily fit into your
Speaker 1: everyday routine to feel a little stronger, healthier, and more balanced.
Speaker 1: Grab a drink, get comfortable, and let us dive into
Speaker 1: today's conversation. All right, let's dive right into some actionable
Speaker 1: fitness gold. Today we are going to talk about a
Speaker 1: versatile routine that hits all angles of your physical health.
Speaker 1: This isn't just any workout. It's a dynamic mix of
Speaker 1: movements designed to sculpt, strengthen, and streamline every part of you.
Speaker 1: Because what good is a well built life if every
Speaker 1: bit of you isn't involved. First up, we start with
Speaker 1: the high plank position. Think about it as your fitness foundation. Steady,
Speaker 1: an unyielding start from standing hands just ahead. Then step
Speaker 1: into that plank, hold strong, keeping those shoulders relaxed and
Speaker 1: abs tight. It's like setting a solid base for every
Speaker 1: other move Next, we move to the bear hover. This
Speaker 1: is where you lower onto your knees while keeping your
Speaker 1: chest up, almost like flying in slow motion. Then return
Speaker 1: to the plank position. Imagine this as mid air floating
Speaker 1: just long enough before landing back down. It's a bit
Speaker 1: of an absurd maneuver that really works those core muscles.
Speaker 1: Then we have the dolphin dive. You start on your
Speaker 1: forearms and Hair's where you flex your hips towards the
Speaker 1: ceiling like you are reaching for the sky. With every lift.
Speaker 1: Keep those hands firmly planted, as if holding onto invisible clouds.
Speaker 1: This move is all about engaging the back and shoulder blades,
Speaker 1: making sure your form stays tight. Now let's talk arm
Speaker 1: reach alternation. Extend one arm forward and bring it back
Speaker 1: in while switching sides. It's a little game of limbo arms,
Speaker 1: keeping things dynamic. Think of this as trading handshakes across
Speaker 1: the room. Each side gets equal time under the spotlight. Next,
Speaker 1: we lay face down on our mat and perform the
Speaker 1: wide tu exercise. It's like you are drawing shapes with
Speaker 1: your torso without lifting it off the ground. Picture a
Speaker 1: smooth line being traced out by your arms as they
Speaker 1: move in a specific pattern. This works wonders for posture
Speaker 1: and spinal stability. Moving on to the prone swimmer, imagine
Speaker 1: you are floating face down in a stream of water,
Speaker 1: pulling one arm and kicking one leg while keeping your
Speaker 1: back straight. It's like an undersea adventure that keeps those
Speaker 1: abs screaming for mercy. Side planks are where we get
Speaker 1: even more lateral with our moves. Start from a side
Speaker 1: plank position, extend the top arm up and then sweep
Speaker 1: it down underneath you, as if reaching around to make
Speaker 1: a point to the other side the room. Maintain your hip,
Speaker 1: lift throughout like you are a statue in mid twist
Speaker 1: bare walk, involve some rolling fun. Picture yourself walking forwards
Speaker 1: and backwards on all fours while keeping that back nice
Speaker 1: and flat. It's just like trying to balance a plate
Speaker 1: on your head, but with an extra challenge of navigation.
Speaker 1: This motion engages the lower body, making it a full
Speaker 1: body workout despite its simplicity. Crab toe touches. Now, this
Speaker 1: is where you lift those hips into crab position. Reach
Speaker 1: one hand across to the opposite foot, switch sides and
Speaker 1: repeat like mad. It's a bit like you are dancing
Speaker 1: to an invisible tune. Engage your core keep those movements
Speaker 1: controlled and feel the burn in all the right places.
Speaker 1: Reverse plank march is next, lifting back into reverse plank,
Speaker 1: then driving a single knee towards chest before lowering. Think
Speaker 1: of this as a mini dance with gravity. It's quick
Speaker 1: footwork under the watchful eye of your midsection strength. We
Speaker 1: finish off with roll ups. Start from lying on your mat,
Speaker 1: arms overhead and roll up until you are sitting or
Speaker 1: even standing, then reverse it back to the starting position.
Speaker 1: This is like unwrapping a gift that requires patience and control,
Speaker 1: giving your abs a workout worthy of any gym floor.
Speaker 1: And don't forget those finishing moves, including the forearm plank.
Speaker 1: By rotating hips side to side while keeping shoulders steady,
Speaker 1: it's like holding onto something intangible but necessary strengthen balance.
Speaker 1: There you have it. This routine is not just about moving,
Speaker 1: it's about being present and active. So grab your mat,
Speaker 1: find a quiet place, and start building that well rounded
Speaker 1: fitness foundation today. All right, let's get into some real
Speaker 1: meat on the bone, or rather real core strength. Today
Speaker 1: we are diving deep pun intended into plank based exercises
Speaker 1: that are your best friends. If you want a rock
Speaker 1: solid core and stable body, So grab yourself a mat,
Speaker 1: because here we go. First. Up is the high plank position,
Speaker 1: the starting point for many of these exercises. Just like
Speaker 1: in real life, where a firm groundwork can make or
Speaker 1: break things, having a strong plank foundation is key. Set
Speaker 1: your hands shoulder with the part, keep your back straight
Speaker 1: and engage those abs. Now the fun part. Think of
Speaker 1: lowering yourself onto your forearms as if you are about
Speaker 1: to do some kind of mystical ritual. But it's perfectly
Speaker 1: okay because it's just fitness, not witchcraft. Lower down, but
Speaker 1: don't let your hips sag. They should be in a
Speaker 1: straight line from head to heels. That's the magic incantation.
Speaker 1: Transitioning into bear hover feels a bit like you have
Speaker 1: climbed a metaphorical mountain, full of effort and rewarding at
Speaker 1: the peak, start on all fours with your hands directly
Speaker 1: underneath shoulders, Lower onto knees while keeping hips high, Then
Speaker 1: push back up into plank. Each movement here is about
Speaker 1: maintaining balance and core engagement. It's like you are trying
Speaker 1: to keep your yoga practice but sitting down. Keep those
Speaker 1: hips steady, as if guarding a sacred artifact. Next let's
Speaker 1: try the dolphin dives, a move that reminds me of
Speaker 1: the time when I tried to teach my cat how
Speaker 1: to swim in a kiddie pool. The concept is simple.
Speaker 1: While on your forearm plank, lift your hips towards the
Speaker 1: sky like you are stretching into the sunrise, except you
Speaker 1: are really just giving your core and shoulders a good
Speaker 1: stretch to return to the starting position. Gently lower yourself down.
Speaker 1: Each lift feels like you are taking a tiny but
Speaker 1: significant step closer to that beach where no one gets tired.
Speaker 1: Now for the arm reach alternation. Imagine you have just
Speaker 1: discovered an ancient ritual of reaching out to touch distant stars.
Speaker 1: Literally begin in forearm plank, then extend one arm forward
Speaker 1: and bring it back down before switching sides. It's like
Speaker 1: teleporting your arm from one side of the world to
Speaker 1: the other without leaving the spot. This exercise not only
Speaker 1: strengthens your core, but also gives your arms a good
Speaker 1: workout too. Finally, let's tackle those side planks, like balancing
Speaker 1: a crystal ball on your elbow while standing sideways in
Speaker 1: an icy glen. Start in plank position and rotate onto
Speaker 1: one forearm with the top foot stacked and the other
Speaker 1: leg extended straight down. Hair is where things can get
Speaker 1: tricky and you might start to feel like you have
Speaker 1: stepped into a dystopian future fitness dojo rather than a
Speaker 1: simple workout. Maintain that hip lift throughout as if you
Speaker 1: are creating an invisible barrier between your hips and the floor.
Speaker 1: Stability is key, as for finishing up with a fore
Speaker 1: arm plank. By rotating your hips side to side while
Speaker 1: keeping shoulders steady. It's like you are playing a game
Speaker 1: of Djenga with your core muscles. Hip rotation here not
Speaker 1: only adds variety, but also deepens the engagement, ensuring your
Speaker 1: core gets an extra workout. Imagine your body as a
Speaker 1: ship navigating through choppy waters those or muscles are steering.
Speaker 1: In summary, each of these plank based exercises is about
Speaker 1: more than just moving around. They are building you a
Speaker 1: fortress of stability and strength, one deliberate movement at a time.
Speaker 1: Embrace the grind today, grab your mat again tomorrow, and
Speaker 1: keep that ship steady on its course to a well
Speaker 1: built life. All right, let's dive into some delightful flexibility
Speaker 1: training that's like yoga for your legs and hips, where
Speaker 1: crab toe touches turn you into a fiddler. Crab and
Speaker 1: roll upscrant you superhuman core control. First up is the
Speaker 1: crab toe touch. Start by lying flat on your back.
Speaker 1: Then bring your knees close to chest, hugging them with
Speaker 1: both arms. Now slowly extend one leg straight out, as
Speaker 1: if you're about to take a step forward in a
Speaker 1: crab walk, but without actually moving. Reach across your body
Speaker 1: with that same hand and try to grab the toe
Speaker 1: of the opposite foot if it's easier. On the first try,
Speaker 1: keep those knees close to chest, slow release and switch sides.
Speaker 1: Imagine you are making an X with one arm outstretched
Speaker 1: another bent at the elbow, almost like a fencing stance.
Speaker 1: These movements really stretch the hamstrings, quadruceps, and hip flexers.
Speaker 1: Over time, as your flexibility improves, you can keep both
Speaker 1: legs extended for more challenging balance and reach. Next, let's
Speaker 1: tackle roll ups. Lie flat on the mat with arms
Speaker 1: stretched overhead like you are about to do a Superman pose,
Speaker 1: except this time push up into sit ups, but without
Speaker 1: lifting your back off the ground. Curl up slowly from
Speaker 1: the base of your spine like a jellyfish, retracting its tentacles.
Speaker 1: Bring your hands towards your toes while extending your legs
Speaker 1: straight out behind you, and keep them together as if
Speaker 1: you are trying to hug yourself from both front and back.
Speaker 1: This exercise activates the rectus, abdominus, obliques, and deep abdominal muscles.
Speaker 1: It's like to crunches, but with extra twists to ensure
Speaker 1: every last muscle fiber is engaged. Why do these exercises
Speaker 1: work so well in complementing core strength training? Well for starters,
Speaker 1: they emphasize flexibility, which helps prevent injuries during high intensity workouts.
Speaker 1: Ever tried to do a sit up while your abs
Speaker 1: are screaming in pain from the day's gym session. That's
Speaker 1: where having better flexibility can save you. Plus, these moves
Speaker 1: target different parts of the abdomen and oblique muscles, giving
Speaker 1: them a holistic workout. Historically speaking, such movements were part
Speaker 1: of ancient warrior training techniques meant to improve not just
Speaker 1: strength and endurance, but also agility and suppleness. The Greeks
Speaker 1: had their own versions of yoga that they called gymnastics,
Speaker 1: where body control, flexibility, and strength weren't seen as separate
Speaker 1: disciplines but interconnected layers of well being. Now, let's talk
Speaker 1: about how these exercises can subtly shift your mindset towards
Speaker 1: continuous improvement. Each time you get into those tight hamstring
Speaker 1: positions or try to curl up like a fetus to
Speaker 1: rease that moment where you must dig deep to push
Speaker 1: past resistance. It's almost like every time you touch those
Speaker 1: feet in crab toe touches, you are making a little
Speaker 1: packed with yourself to keep striving, a testament to the
Speaker 1: tenacity needed for any well built life. So hare is
Speaker 1: what you can do today. Start simple, Try a few
Speaker 1: sets of each exercise, just on your own mat, no
Speaker 1: need for music or anything fancy. Just focus on those
Speaker 1: deliberate movements and the breath that flows through them. By
Speaker 1: making these small adjustments into your daily routine, you are
Speaker 1: building not only strength, but also flexibility and resilience, key
Speaker 1: ingredients to becoming well built both inside and out. And remember,
Speaker 1: the journey is longer than any single set of exercises.
Speaker 1: It takes consistent effort over time, So keep showing up,
Speaker 1: keep pushing past those limits, and keep that spirit uncrushed
Speaker 1: by the everyday grind until next time. Keep flexing your life.
Speaker 1: All right, now that you have got these movements down
Speaker 1: like an old pro. Just don't quote me on that.
Speaker 1: Let's zoom out to see this routine in a broader
Speaker 1: landscape of daily life. Think about it. Each day you
Speaker 1: spend working through your mat based exercises isn't just building
Speaker 1: physical prowess. It's laying the foundation for a resilient, adaptable
Speaker 1: body and mind. Firstly, consistency is key. By making these
Speaker 1: movements part of your daily routine, you are not only
Speaker 1: improving your muscles, but forging a mental discipline that carries
Speaker 1: over into other areas of life. Have deadlines at work,
Speaker 1: Treat them like plank hold sessions, Steady focus until the
Speaker 1: last moment, got to meet a personal goal. Push through
Speaker 1: those last few reps with relentless determination. Now let's talk
Speaker 1: about long term benefits beyond the gym. When you integrate
Speaker 1: these exercises into your routine, they become not just a
Speaker 1: fleeting act of physical challenge, but a habitual part of
Speaker 1: your day to day existence. Over time, this can lead
Speaker 1: to enhanced cardiovascular health. Imagine feeling like you are swimming
Speaker 1: through lifes stress rather than drowning in it. But remember,
Speaker 1: this isn't about becoming an inflexible machine literally or figuratively.
Speaker 1: Flexibility is key, and that's one aspect where these exercises
Speaker 1: truly shine. Think of your body as a tapestry. Each
Speaker 1: movement you incorporate not only adds another layer, but also
Speaker 1: helps weave everything together seamlessly. It's the ability to bend
Speaker 1: without breaking. Physical resilience meets mental fortitude. Moreover, let's consider
Speaker 1: economic parallels. Just like financial investments grow over time with
Speaker 1: regular deposits and patients, invest in your physical health pays
Speaker 1: off incrementally. Each session is a savings account for future
Speaker 1: well being. Stronger muscles mean less risk of injury, more
Speaker 1: flexibility means fewer limitations on what you can do, and
Speaker 1: the dividends a longer life span, higher quality of life,
Speaker 1: and all that happy retirement stuff. But Harry's the truly
Speaker 1: strategic angle. These exercises aren't just good for your body.
Speaker 1: They are beneficial for your brain too. Research shows that
Speaker 1: regular physical activity can boost cognitive functions, reduce stress, and
Speaker 1: even improve mood, which is something we could all use
Speaker 1: more of. So every time you hit those core strength milestones,
Speaker 1: you are not only getting a mental break, you are
Speaker 1: actually nourishing your mind. And what about that old adage
Speaker 1: about prevention being better than cure. Well, these exercises are
Speaker 1: like building a firewall against future health issues. By keeping
Speaker 1: your body in top shape now, you lower the risk
Speaker 1: of chronic diseases later on. The preventive maintenance of your
Speaker 1: lifestyle is worth the effort, because at seventy you might
Speaker 1: just be able to do backflips like you did when
Speaker 1: you were thirty. In the grand scheme of things, this
Speaker 1: routine isn't about perfection, but progress. Each session brings us
Speaker 1: closer to our goals, even if it's one small step
Speaker 1: forward each day. The key is consistency and showing up
Speaker 1: for yourself, no matter how hard or how easy those
Speaker 1: days might feel. By integrating these exercises into your fitness regimen,
Speaker 1: you are building not just a stronger body, but a
Speaker 1: more strategic life. So here is the smallest, easiest action.
Speaker 1: Pick three of these movements to incorporate today. Just three.
Speaker 1: It's that simple yet profound start to an epic journey
Speaker 1: of well being. Until next time. Keep pushing those boundaries
Speaker 1: and bending towards better end. That brings us to the
Speaker 1: end of today's episode. Thank you so much for spending
Speaker 1: part of your day with me. If you found this
Speaker 1: eppisodes tips helpful and want to make sure you don't
Speaker 1: miss the next conversation, please take a quick second to
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Speaker 1: we do accept small donations. You can find a link
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Speaker 1: take care of yourself, stay balanced, and we will talk
Speaker 1: again soon.