R9D26 – Balance And Power, Phase 2 And Standing Desk Update

I’m going to start at the end first.

It’s not pretty, but click on the graphic to the left to see some interesting stats.

It’s been almost 7 months that I have been standing at my desk at work. There are a couple of things I have noticed that are a bit of a surprise to me.  First I think I am getting more work done. I don’t know if it is because I feel more alert and mentally active due to being physically active but whatever it is my productivity seems to be up. I have noted before that it’s “easier” to wander off and do things and that is no joke. Whenever I am home watching the TV or forced to sit during meetings I develop an aversion to getting up. It’s like the chair gets hold of me and drains my will to live. At least when I am standing at work it feels like I am ready to go do something, whatever it may be and that has had an effect on my mental outlook. I find myself more helpful, more willing to go out and assist with things, possibly because I don’t feel like I am glued to my desk but rather hovering near my desk in preparation for something to do. My posture, including my back ache is much improved and for someone with my history of back problems that is reason enough to maintain my standing. My leg ache was gone after a few days, I don’t have any issue doing my workouts in conjunction with standing and even though I thought my traps and shoulders would be a big problem, that issue never developed. I find that I do unconscious active stretching throughout the day and that helps to keep things moving. It’s been a major change to my work habits, but I think it has been a positive one. 2 weeks ago I had to spend 2 full days in a Kaizen event for work and sitting all day made me irritable and twitchy, I stood up whenever I could but it made me miserable to be in a chair all day. By the end of the second day I knew I had made the right decision to remain on my feet. You should try it, it’s not as tough as you may think. People may think it’s weird, but that’s OK, working out every day is weird to some people too. I am not the only one either, there are plenty of people here, here and here that are enjoying the benefits and some ingenious ways of building the desk here and here too.

(Who uses standing desks?) More people than I’d realized, especially techies! Former Twitter developer and founder of BankSimple Alex Payne. Creator of Instapaper Marco Arment. Podcaster extraordinaire Dan Benjamin. Novelist Philip Roth. Former U.S. Secretary of DefenseDonald Rumsfeld. Lifehacker editor Jason Fitzpatrick. Now, newly, my fellow San Diego techie Mitch Wagner. Who else?

Balance and Power is a workout that I have come to enjoy. I am a fan of balance work and I think this particular session does a great job of balancing the strength aspects with the coordination work to give a good all around workout. It’s not developing strength, but it’s developing the supporting mechanical systems to promote strength. I really enjoy it, it’s too bad it’s over for a while.

Phase 2 will start this week. I have bootcamp to lead Monday and Wednesday and I may try to kick off Chest+Back+Balance on Tuesday since my bootcamps this week are bodyweight then cardio. I am ready for phase 2, the building phase was good but I am eager to add some more challenging weight work to my schedule and kick it into high gear. I am a little frustrated with using my indoor chin up bar but there’s not much I can do. It will be above zero all week this week , so I may actually go out onto the deck whenever pullups are on the cards. I am fortunate that this winter has been mild so far and I really should have taken advantage of it more by getting out there. I did bring my gym rings indoors too and I should find a place to hang them. Lots to do!


P90X2 X2 Balance And Power Review

Sadly it seems there are people out there stealing these reviews and posting them as their own. I guess that’s life but it still bothers me to see my handywork on another site, even if it’s in a foreign language!

Anyway, I will continue with the reviews until the end since all I can find on the internet are Beachbody coaches trying to sell the other systems or supplements on the back of the name P90X2 without any knowledge of the content, it’s incredibly frustrating so call this a public service!

Warmup is the same as most other P90X2 workouts:

Stability ball work
twists, squats, side bends, lunge back, shelf stockers.

Foam Rolling – Myofascial release using the foam roller
This is a great section to do daily and even better to go into more detail with when you have tight spots or knots.
Roller Sphinx
Worlds Greatest stretch (runners stretch with a double twist) alternating legs with brief hold each count.
Inch Worm – from standing, hands on floor, walk out to plank and back
Scorpion – Laying face down arms out 90 degrees, bend knee bring your foot up to your butt and lift away from the floor. Gently twist the leg to the opposite side of the body but don’t go too far!
Groiners – runners stretch foot switch

Workout (Extended Warmup Transition):

Dumbbell Squat Press – Or Thrusters if you talk Crossfit
Mountain Climber – Elbow plank on stability ball, knees alternate in to ball in a run
Water Break
Sphinx to Plank Plyo Bounce – Go from elbows to hands on stability ball (don’t step)
1 Leg Plyo Squat Reach –  Squat on 1 leg, come up to hop and reach up
Russian Twist –  Mason Twists with med ball between knees, one dumbbell in hands. Move knees opposite way.
Sphinx To Plank Roll Up – Same as 1st exercise but roll up to hands from elbows
4 Direction 1 Leg Squat Hop – Hop, touch foot, hop to next quadrant of 4
Forearm Alternating Side Plank – On stability ball with elbow, reach opposite arm to the ceiling and hold
Water Break
Decline Sphinx Plank Press – Feet on stability ball in elbow plank, push to high plank
Weighted Katherine – Mary Katherines holding dumbbell at your side. Do not switch or go overhead like Killer Katherines.
Plank X Crunch – Fron plank, lift arm and opposite leg then bring the lifted elbow and knee to touch
Renegade Row 1/2 Lolasana – From plank on dumbbells lift right db to chest, lift left db to chest then jump in to balance on the dumbbells like a crazy in and out but with your feet off the floor (Yes, it is as insane as it sounds, and no LOLing!)
Glute Bridge Roll Out – Feet on stability ball with straight legs, back and  hips off ground. Roll ball in towards your butt and back.
Over/Under Boat – In V sit with towel or bands across hips, bring feet in and circle your bands around your feet and into your butt and then back. Requires good flexibility and/or no belly!
Water Break
Warrior Row Press – From Warrior 3 with a single dumbbell row to chest, stand up and press
Split Lunge – Standing lunge with rear foot on top of stability ball
Crawly Crab Press – Support shoulders on stability ball, crab step to left and come up onto right elbow, raising hips and arm (or dumbbell) to ceiling. Repeat other side, by crabbing across to right then raising up.
Lateral Plyo Pushup – One hand on med ball, do a pushup then switch to opposite hand.
Lunge Kneel Knee Raise – From a one knee kneel with dumbbells in hands at your shoulders bring your rear knee forwards and up to a knee raise while pressing dumbbells overhead.
X Plank Spider Twist – From high plank kick right leg through under body and touch the toe with your left hand. Repeat other side, once you have done one of each, go down to elbow plank and repeat. Repeat both for 30s.
Water Break
Dumbbell Row To Side Plank – Just like it sounds, from plank on dumbbells, raise one arm up twards the ceiling until arm is straight then repeat other side.
Dumbbell Super Burpee – Pushup burpee with dumbbells on 1 leg
Plank Ball Crunch – With shins on stability ball and hands on floor, bring feet in towards body until toes are on the ball and your knees are in yo’ face!

Cool Down