The Blackboard
(March 2003)

 “Butt Kickin’ Exercises & Equipment”
By Ron Jones, MS

            This month I want to offer some really simple and basic exercises (beyond easy cardio like walking or biking) that are highly effective for adding functional fitness.  I also want to give everyone some basic equipment ideas that don’t cost much money for those that “have to buy some stuff.”  To start, remember that the best free weight is your own body weight.  I haven’t seen anyone yet that I couldn’t wear out in minutes with just their own body weight—myself included!

Three awesome body weight exercises that are foundational—pushups, squats, and lunges.  Pushups are underrated.  They are not only great for upper body strength in chest and shoulders but really great for your core or “trunk” muscles.  You can do them off a wall (easier) or off your knees (harder) or off your toes (hardest).  Try putting your hands in different positions.  Start with shoulder width then use narrow, wide, and even “split” position where one hand is in front of the other.  For the ultimate challenge do “plyometric” pushups (my favorites!) where you jump from one hand position to the next after each pushup.

Squats are great for your butt, legs, and balance.  Place your feet shoulder width with feet forward or slightly angled out then squat down with your weight distributed evenly across both feet.  Use your legs!  Don’t bend forward at the waste trying to limit the work on your legs and hips.  Go deep!  And don’t tell me people shouldn’t do deep squats.  People in other countries have lengthy conversations and go to the bathroom in this position!  “We” can’t squat deep here because we stopped using our bodies functionally.  Do your butt and legs a favor—SQUAT!  To make it harder, jump and go airborne when you come up.

Probably the ultimate low end exercise is the lunge.  I love lunges!  You can do little lunges or plyometric jump lunges—there’ll all good!  To begin, take a long stride forward with one leg.  Keep BOTH feet facing forward and not “angled” off to one side.  Make sure your front knee stays behind your toes and squat your body straight down.  Don’t lean forward—just go straight down opening your hips like a pair of “scissors.”  Go low (but don’t let your back knee hit the ground) then come back up and repeat.  Try 5-10 per leg then switch.  Do them slow for dynamic stretching or fast for a workout—but lunge!  Lunges are also great for balance and core.  One of the biggest problems I see with people is tight hip joints—they just can’t open up anymore because they sit in a chair or on a couch too much.  Lunges will really open your hip joints and allow functional movement patterns—so work ‘em!

The above exercises can be modified for different levels from beginner to advanced.  I have people at BC doing them that are over 90 years old so don’t whine that you’re too old or too weak—just get moving!  For some cheap equipment that really works, check out my Functional Training link “Low Budget Basics—How to Get Started” for step by step instructions for ordering quality but reasonably priced exercises bands, stability balls, and medicine balls (and no you can’t get the good stuff in Bakersfield so don’t bother).

Next month we change pace to discuss the toxic wasteland and six shooter urban developments and planning of Bakersfield.  Guess what?  It’s still the Wild West with plenty of good ol’ boys (like you didn’t know already).  We’ll start with “trees”—if it’s green—butcher ‘em, kill ‘em, but just get rid of those green leaves! (Then use a power blower to blast them into the street in a cloud of dust—ugh…)

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