My work out plan.

30 mins cardio , 5-7 x week. Either exercycle , walking or swimming.
weights 3x week
pilates 3x week

Today
30 mins exercycle

30 mins cycle, did 1 min intervals of high intensity after the first tem minutes. Went up to level 3 on the hard bits.
weights
2 sets, 20 reps
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
squats
deadlifts
walking lunges

Everything is feeling slightly sore.

30 minutes cycling, intervals again

30 mins cycling , interval training.

weights
5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches

everything is feeling it. THe 5kg weights are my dhs, I think I'll keep on using them as much as possible. I need bigger muscles to burn off the fat! I found I could only get to 7 for the shoulder presses and not at all for the triceps curl...ouch!

C's first workout

30 mins cycling

30 mins cycling , interval training.

weights
5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
2x20
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches

C worked out too.

30 mins dance factory

theigh exercises

stretches

eights
5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press
back fly
biceps curl
triceps kickback
2 sets of 20
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches
ball grab

For some reason, it really hurt today. I could barely complete 7 shoulder presses, my chest presses were burning and frankly I was grunting so loud I thought I'd scare the children.
It was a good workout but I spent a good 30 minutes talking myself into it first. Glad I finally listened to myself!

20 mins dance factory...really dripping sweat! I di 5 songs in low for a warm up, then did endurance 5 songs in normal. Might do 2o mins hiit on the bike later.

Did 10 mins HIIT....omg! I hadn't been doing it properly before, then I read a post about how too...I ended up doing 1 min recovery, then 3o seconds of all out sprints. I couldn't manage more than 30 seconds at full out sprinting.

5kg weights ,2sets of ten (or to exhaustion...)
chest press
chest flys
shoulder press - yay, I finally manages 10 reps!
back fly
biceps curl
triceps kickback
2 sets of 20
squats
deadlifts
walking lunges
ballet plie
crunches
side crunches
ball grab
thiegh exercises

Felt strong today and managed to increase a ouple of reps, for shoulder and back.

Is the ball grab the one I suggested? If you like that I have another one for you (that I'm still learning)...

friday...20 mins cardio.
sat usual weights.
sunday break
today 30 mins intense cycling.

Great work Muffles!!

e

Thanks for stopping by my journal. I haven't even pretended to add in exercise yet...so you are way ahead of me.

2x20 chest press
chest fly
shoulder press
back fly
one armed row
bicep curl
triceps press

30 mins exercycle

stretches

My arms are very sore. Nearly couldn't complete the shoulder press and triceps sets.