All hail Gluteus Maximus. (Living room gym post!)

My friend and I were talking the other day about each other’s physiques, and he noted that I have “a big butt for my frame.” I replied that my glutes are simply developed from working out, which prompted him to ask what I was talking about, to which I explained about the muscles that comprise the butt: Gluteus (glutei?) Maximus, Medius, and Minimus. When he opined that those are ridiculous names, I informed him that they’re Latin words, and don’t they sound like Roman names? And he couldn’t argue with that. “Yeah it sounds like a Roman emperor.” And I concluded, “Roman emperor Gluteus Maximus. He was an ass.”

Which brings me to this workout that I did a couple of weeks ago, as it’s lower-body intensive. We’re talking Les Mills Body Pump 118 Metabolic Blast, my friends. This particular workout is my current favorite way to hit my major muscle groups in a mere half-hour. It’s also great because it’s a rare Body Pump workout that doesn’t require a bench, as there are no chest presses in the routine. You don’t need more than standing space with just a few feet around to step one foot back for lunges – or you could opt to do the exercises as squats rather than as lunges. You can live in a closet and do this workout. No excuses.

I set up my phone to film the 30-minute workout, then did the usual screenshot snapping, cropping, and resizing to end up with some (bad) pics to share with you who are here for fitness posts. Also – I’ve said this before, and this will always be the case – posting pics of myself working out is just a solid way for me to critique my own form so I can know what needs improvement.

As always, I must plug Les Mills On Demand+, as without Les Mills’s awesome streaming workout service, I wouldn’t be working out at all. For Body Pump I’m still using the dumbbells that I had pre-pandemic, rather than springing for a barbell set. Barbells are fun, but it’s not necessary to have one to do LM Body Pump classes. In fact, you don’t even need weights at all, as everything in LM Body Pump workouts can be done isometrically.

Without further ado:

Getting started.

All the time spent in a wide squat stance at the bottom of the movement contributes to glute work. This workout has a lot of that.

Bottom of the squat.
Squat, wider stance.
Squat, top of a pulse.
Suffering through squat pulses.

For the posterior/athletic chain portion of the workout, the routine incorporates single-arm rows, dead lifts, and clean-and-presses.

Stance for single-arm row.

(If it looks like I’m knock-knee’d, it’s because I am.)

Single-arm row – you straighten back up to a standing position after each rep.
Stance for dead lifts.
Dumbbell dead lift.

The dead lift prepares your body for the clean-and-presses.

Dumbbell clean.
Dumbbell press.
High pulls.
Stretching: child’s pose.
Stretching: cat.
Stretching legs.
Stretching legs, focus on quads.

These pics are poor in quality, I know, but hopefully they can give you an idea of the effectiveness of the workout. Les Mills is my jam, and you may find that it’s yours, too. Regardless of the type of fitness program/non-program you do, happy working-out to those of you who commit to keeping your bodies in shape!

On that note, I wish you all a happy Friday/weekend eve, my friends. Rock on.

Found my fuel. (Living room gym post: workout therapy!)

When a shadowy face of evil looms ahead of someone you love, littering their path with the equivalent of mental nuclear waste fallout every step into the future until their last breath, there’s only one thing to do: join the fight.

A person I love has been compromised as such. They fell through the trap door laid before them, experienced the false nirvana within, and eventually found escape to be impossible. Now they are infected with demons, and I am livid.

Thus, I threw down a particularly intense workout on Monday in the late afternoon. Les Mills Body Combat, my friends. I’ve been raving about Les Mills since 2014, as some of you may know, and I will always rave about them. Les Mills is fantastic, and Body Combat was my first Les Mills workout love. It’s more than cardio kickboxing. It’s cardio kickboxing, cardio Karate, cardio Muay Thai, cardio capoeira, cardio Tae Kwan Do, cardio Brazilian Ju-Jitsu, and cardio Kung Fu.

For you who’ve been wronged: Your fight is my fight.

So on Monday after work, I hit “play” to begin 55 minutes of Les Mills Body Combat.

And I had the above-mentioned person in mind for my target. A name, only. A face I’d seen in photos, only. A willfully duplicitous person whose trespasses on the innocence of someone I love (and others, no doubt) feel unforgivable because of the havoc they’ve wreaked.

Fury in unflattering light is the best kind.

Fitness updates on my end:
I’ve just started up with my workouts again since my long hiatus pre- and post- hand surgery. So far, so good.

The last time I worked out with weights (dumbbells) was on December 11; after that point, the pain in my hand became too extreme to tolerate it, and it just got worse and worse up to my surgery on February 14. I’m well past surgery recovery and feeling normal again, but I still haven’t gotten back to weight-training. It’s been over four months. Literally the only thing keeping me in shape is my job.

So it’s back to regular Body Pump. Back to regular Body Combat. Monday was great. I kicked serious ass with the image of the evildoer’s face emblazoned behind my mind’s eye. I mean, I was feeling the fury in any case, so it was just as well that I also had a workout to do.

Happy Friday Eve, my friends. Blessings to you on your fitness journeys!