Work Out #1

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5
T-push-up x 5 each side only managed 2 each side


Break-in WO A:

Squat 2 x 15 x x 22lb (10kg)

Supersets
Static Lunge 2 x 15* 1 x 15 x 22lb 1 x 15 w/o bb
Two-point dumbbell row with elbow out 2 x 15* x 13.2lb (6kg)

Supersets
Push-up 2 x 15 half push-up on knees
Swiss Ball Crunch 2 x 20

* each leg/arm


Workout routine in black type, with my achievement in red


This was one tough workout. I'd got used to 6-8 reps per set, so 15 per set was a real killer.

Felt good though when I'd completed it

This was also the first time that I'd used a barbell, as I've only had dumbbells available before. Felt very uncomfortable across my shoulders during the squats and lunges, but I expect that I will get used to it. Also, had to drop the barbell for the 2nd set of lunges as my balance was shot, and I was wobbling all over the place. Again, something that I'm sure will improve as I progress.

Week 1 HIIT #1

OK, added in a HIIT session today using the treadmill ... or rather Alwyn Cosgrove's version which he calls 'Afterburn'.

Warm up: 5 minutes walking at 3.5mph
Rounds: 3 minutes each: Running at 6mph for one minute, followed by two minutes at 4mph x 3
Cool-down: 5 minutes walking at 4mph
plus, 5 minutes extra walking at 3mph

The workout is supposed to last for 19 minutes (5 minutes warmup, 3 rounds of 3 minutes, 5 minutes cool down) ... however, I set the treadmill for 20 minutes, forgetting that it also included an extra 5 minutes cool down on top of the 20 minutes.

I will be following this plan 3 times a week for the next 4 weeks, after which time the intensity etc., increases.

19 minutes total - that's cardio I could handle! Man, I hate cardio.

Work Out #2

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5
T-push-up x 5 each side - only managed 2 each side again (my left wrist is causing the problem ... will have to look into using a wrist support for these)

Break-in WO B:

Deadlift 2 x 15 x 22lbs (10kg)

Supersets
Step-up 2 x 15* x 13.2lbs (6kg)
Dumbbell one-arm shoulder press 2 x 15* x 8.8lbs (4kg) - taking these lightly because I don't want to cause a problem with my left shoulder again

Supersets
Close grip lat pulldown 2 x 15 x 44lbs (20kg)
Reverse Crunch 2 x 20

* each leg/arm



Later: some stretching and yoga poses



Then HIIT is definitely the solution for you

Week 1 HIIT #2

Warm up: 5 minutes walking at 3.8mph
Rounds: 3 minutes each: Running at 6mph for one minute, followed by two minutes at 4mph x 3
Cool-down: 5 minutes walking at 3mph

I upped the ante slightly today by setting the treadmill a couple of notches up on the incline. I also ran the first round at 6.5mph - unfortunately, I wasn't able to keep to that pace for the subsequent two rounds, but I did do them at 6mph

Unfortunately, I wasn't well at the weekend, do did not do my planned workout. I did, however, walk 3 or 4 miles each day with the dog.



Week 2, Work Out #3

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5
T-push-up x 5 each side - 2 each side


Break-in WO A:

Squat 2 x 15
2 x 15 x 22lb (10kg) (dumbells)

Supersets
Static Lunge 2 x 15*
2 x 15 x 17.6lb (8kg) dumbbells
Two-point dumbbell row with elbow out 2 x 15*
2 x 15 x 17.6lb (8kg) dumbbells

Supersets
Push-up 2 x 15
1 x 15 bench push ups 1 x 15 half push-up on knees
Swiss Ball Crunch 2 x 20
2 x 20

* each leg/arm


I couldn't find the barbell in the gym today ... think that it might have been taken to use in the circuits class they sometimes have on a Monday, so used dumbbells instead.

This made the squats feel a lot easier to me, but that's because I'm more used to using dumbbells.

Also used the dumbbells as dane suggested for my lunges ... much better balance-wise.

Also tried doing the press-ups using a bench ... I was able to push out 15 in increments of 5 with a small rest in between. Did the last 15 on my knnes though as my shoulder was beginning to complain.

Pleased also that I was able to increase the weight on the dumbbell rows to 8kg

Week 2 HIIT #1

Warm up: 5 minutes walking at 3.8mph
Rounds: 3 minutes each: Running at 6mph for one minute, followed by two minutes at 4mph x 3 rounds
Cool-down: 5 minutes walking at 3.5mph

Total=19 minutes

Week 2 Work Out #4

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5
Left out the T-push ups today

Break-in WO B:

Deadlift 2 x 15
2 x 15 x 22lbs (10kg) dumbbells

Supersets
Step-up 2 x 15*
2 x 15 x 13.2lbs (6kg)
Dumbbell one-arm shoulder press 2 x 15*
2 x 15 x 8.8lbs (4kg)
Still taking these lightly because of my left shoulder

Supersets
Close grip lat pulldown 2 x 15
2 x 15 x 44lbs (20kg)
Reverse Crunch 2 x 20
2 x 20

* each leg/arm



Later: stretching/yoga

Looking good Demi.

Yeah, what Galatia said! I'm impressed.

I'm curious about the "Russian twist" and the "inchworm" (the latter sounds like something my trainer showed me yesterday)

Thanks for breaking out the HIIT for us to see - that's helpful!

KUTGW!!!

Thanks, girls



Ball Bridge/Russian Twist
Lie on your back on a Swiss ball so that your shoulders are on the ball, your heels are on the floor, and your body forms a straight line from shoulders to heels. You want your arms straight out to you sides and perpendicular to your body. You should feel a good contraction in your glutes and hamstrings. Hold for 15-30 seconds.
Then go into a Russian twist: your shoulders are on the ball, your knees are bent and your feet are flat on the floor. Raise your hips, so your body forms a straight line from shoulders to knees. Now twist your upper body to the left, with your head turning so your eyes follow your hands. Return to the starting position and repeat to your right side. Keep your lower body as motionless as possible.

Inchworm
Stand with your feet together, bend straight over and put your hands on the floor just in front of your feet. Slowly walk your hands forward until you body is as elongated as you can make it, with your weight balanced on your toes and hands. Now walk your feet back up to your hands until your feet and hands are both flat on the floor again. Perhaps a couple of yoga positions would give a better visual: slowly walk your hands forward until you are in Downward Dog, and then walk your hands further forward into Plank.

Week 2 HIIT #2

Warm up: 5 minutes walking at 3.8mph
Rounds: 3 minutes each: Running at 6.2mph for one minute, followed by two minutes at 4mph x 3 rounds + final two minutes at 4.5mph
Cool-down: 5 minutes walking at 3.5mph

Total=19 minutes


Later: stretching/yoga/dog walking

Hi Demi, thanks for checking in and giving me a description of the Russian twist. Is a "swiss ball" a Stability ball or is it something different?

I like your advice about separating my cardio and resistance training, but for right now I'm combining them for convenience. I suspect when I do harder/heavier weight training I will want to split them more. I do warm-up and complete resistance/strength training first...always...and then go off and do cardio. I'm sure I'll change things up as I go, but for now it seems to be working (especially psychologically) just to be going to the gym 3 days per week ya know?

So are you enjoing the HIIT? It seems like such a short time, but boy do I know how tough it can be!

Week 2, Work Out #5

Warm-up:
Walking lunge with upper body twist x 5 each leg
Lateral lunge with opposite-hand reach and touch x 5 each side
Ball bridge/Russian twist x 5 each side
Inchworm x 5

Break-in WO A:

Squat 2 x 15
2 x 15 x 22lb (10kg) (dumbells)

Supersets
Static Lunge 2 x 15*
2 x 15 x 17.6lb (8kg) dumbbells
Two-point dumbbell row with elbow out 2 x 15*
2 x 15 x 17.6lb (8kg) dumbbells

Supersets
Push-up 2 x 15
2 x 15 3/4 push-up on knees
Swiss Ball Crunch 2 x 20
2 x 20

* each leg/arm


My shoulder and left wrist really did not appreciate doing push ups today.


Later: stretching/yoga/dog walking

Yes, the swiss ball is a stability ball, and it's also known as a fitness ball/gym ball/exercise ball as well. I would actually use 'fitness ball' myself, but I used 'swiss ball' when describing the Russian twist because that's how Lou Schuler refers to it in NROL.

Can understand why you're combining the cardio and resistance for convenience. Pleased to hear that you do your resistance work first, and cardio second

As for HIIT, am I enjoying it?? To be honest, not really, because I hate running (and it kills my shins) but I do enjoy how quickly it is over and done with! I might try doing it on the stationary bike next week to see if it feels any better. I would love to do it on the rowing machine, but I really don't think that my shoulder is quite up to it just yet.