A couple weeks ago I flew back to Calgary to visit the parentals, as well as take advantage of the 5% sales tax (they’re pretty much GIVING stuff away over there.)
Since I landed at midnight I wasn’t able to get my normal post-flight run in to shake out my legs, so I had to do it the next morning. Technically the title could be ‘The Morning After the Plane Journey Workout,” but I just didn’t feel like it had the same ring to it.
There is one thing you may or may not know about Calgary (and if you’ve travelled back there as much I have, you will DEFINITELY know what i’m talking about). When I played rugby in Calgary it was great, because we alwayss had a bit of a competitive advantage over the other provinces.
Surprisingly, it’s not because Calgarian rugby players are built like the Alberta beef that they are so well known for. It is because of the ALTITUDE, my friends. ALTITUDE
This is not a lesson in how altitude affects your training but a couple quick notes: a) the air is thinner, b) less oxygen, c) your body generates more red blood cells. Thus when you come back to regular altitude, your body has an additional supply of red blood cells, giving you a competitive advantage.
One only achieves these advantages when they train at high altitudes – you gotta put the work in to get the results. And every time I fly back to Calgary and workout, I feel the ass-kicking-higher-than-sea-level PAIN that it comes with it.
What i’m trying to say is – running and working out in Calgary is hella hard. And this outdoor workout killed me.
Knowing this, I kept my workout fairly simple, and a lot shorter than I normally would have done. After three rounds I was well and truly exhausted.
“Just Off the Plane” Outdoor Workout
Warm up run ~ 10-15 minutes. 3 Rounds of each exercise for the below stated reps. 2 Minute rest between rounds.
1. Banded 3 Pulse Squats (10): Grab a resistance band and place it just under your knee caps, standing with your feet wider than hip width apart. Turn your toes out slightly, and make sure your knees are always in line with your toes. Squat down until your upper legs are parallel with the ground. Pulse three times, keeping your knees pushed out. On the final pulse, stand up fully, extending your knees and driving your hips through. Keep your core tight and back straight.
2. Dive Bombers (10): Begin in a push up position, except with your bum up in the air, similar to a downward dog in yoga. Hands and feet should be planted slightly wider than shoulder width apart and legs as straight as possible. Flex at the elbows, lowering your shoulders and head down. Before your head touches, curve your back so that your chest grazes the ground. Stop once your arms have extended fully, and your eyes are staring straight ahead. Reverse the movement to get back to starting position.
3. Fingers Out Push Ups (10): Start in push up position with your arms extended and back flat. Position your hands so that your fingers are facing outwards. Bend at the elbows, keeping them tucked in, and come down until your chest is about 1-2 inches away from the ground. Squeeze your shoulder blades together, and keep your core tight. Press through the heels of your palms and come back up to starting position.
4. Cross Body Knee to Elbow (10/side): Start in standing position with your feet wider than shoulder width apart and hands behind your ears. Raise your right knee and twist your torso so that your left elbow reaches towards it. Come back to starting position and repeat on the same side once more. Perform the same movement, except this time with the left leg and right elbow. One rep is 2 ‘reaches’ on the same side.
What About You?!
- Ever trained somewhere that was at a much higher altitude?
- Do you like to workout/run after you get off a plane?
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