Tuesday, May 13 exercise

10 minutes Elliptical Trainer
6 laps around Planetarium. 30 minutes, 1 mile?

Exercise, Wednesday May 14


Chest:

- Girl Pishups - 12, 5
- Dumbbell Bench Press - Flat - 10# x 12, 8# x 12, 10# x 12, 15# x 4
- Dumbbell Bench Press - Incline -0
- Dumbbell Bench Press - Decline -0
- Dumbbell Flyes - Flat -0
- Dumbbell Flyes - Incline -8# x 12, 10# x 10, 15# x 8, 10# x 12



Bicep:
- Alternating Curls - 5# x 24, 8# x 20, 10# x 16


Shoulders
-Seated Shoulder Press - 5# x 12, 8# x 10, 10# x 5, 8# x 4, 5# x 6
- Lateral raises - 3# x 12, 5# x 7, 3# x 8
- Front Lat Raises - 3# x 12, 5# x 10


Tired!!!! Feeling weak today from concentrating more on aerobics less on weight training.

Exercise Thursday

Got my pedometer working!!
1/2 mile brisk walk.

Wednesday

30 minutes Weight Watchers High Intensity Aerobics tape

(Sweaty but not that high intensity in my opinion but it was the hardest level of the 3 tapes they were selling)

Friday

15 minutes elliptical trainer

Saturday May 24 Exercise
40 minutes

LOWER BODY

-Squat, Dumbell - 8#x12, 10#x10, 15#x8, 10# x 10
-Lunge, Static - 0#x 12, 5#x10, 8# x 8, 10#x 6, 8#x 12
-Deadlift - 10# x 12, 15# x 10, 10# x 12
-Lunge, Walking - 30 no weight
-Lunge, Front - 5# x 8
*Tired and weak here

-Calf Raise 0#x12, 3#x 10, 5# x 8, 10# x 6, 8# x 12

FLOOR EXERCISES
(next time try some with exercise band)

-Rear Leg Lift - 2 sets of 15
-Inner Thigh Leg Lift - 20 each leg
-Outer Thigh Leg Lift - 20 each leg

2 minue floor stretch cool down

ABS
-25 crunch with legs propped up on bench
-25 Bicycles
-25 crunch with legs propped up on bench
-5 Leg Lift x 2

STRETCHES

*note - I want to use this as my regular lower body workout. To make it shorter, eliminate front lunges or only do 4 sets of each exercise. Add: Hip Abductor with rubberbands

What a great lower body workout....you must be getting very good muscle tone...keep up the good work! Thanks for sharing that great workout with us. I may try it one of these days. I have been focussing on walking but have noticed lunges and squats get great results.

Sunday May 25 Exercise
30 minutes

UPPER BODY

- Pushups - 2 sets of 10

CHEST

- Bench Press - 5# x 12, 8# x 10, 10# x 8, 8# x 12
- Flyes - 5# x 12, 8# x 10, 10# x 8, 8# x 12
- Pec Dec - 5# x 12, 8# x 10, 10# x 6, 8# x 8

SHOULDERS

- Shoulder Press - 5# x 12, 8# x 6, 3# x 8, 5# x 12
- Lateral Raises - 3# x 12
- Shoulder Circles - 12 front 12 back
- Lateral Raises - 3# x 12

BACK

-One Arm Dumbbell Row - 5# x 12, 8# x 10, 10# x 8, 15# x 6, 10# x 12
-Dumbbell Pullover - 8# x 12, 10# x 10, 15# x 8

TRICEP

-Tricep Kickback - 5# x 12, 8# x 10, 10# x 2, 5# x 12
-Bench Dip - 20
-Overhead 2-hand Tricep Extension - 10# x 6, 15# x 12, 8# x 15

BICEP

- Curl - 8# x 12, 10#x 10, 8# x 12

Monday Exercise

2 mile walk to Lake Michigan and back
1 hour 20 minutes
4130 steps
112 calories

Thursday

25 minutes on Elliptical Trainer

Sunday. June 1 Exercise
30 minutes

LOWER BODY

-Squat, Dumbell - 8#x12, 10#x10, 15#x12
-Lunge, Static - 8#x 12,
-Lunge, Front - 10#x 12, 8#x 12
-Lunge, Walking - 0

-Calf Raise 0#x12, 5#x12, 8#x12

FLOOR EXERCISES
(next time try some with exercise band)

-Rear Leg Lift - 2 sets of 15
-Inner Thigh Leg Lift - 20 each leg
-Outer Thigh Leg Lift - 20 each leg
-Plie Squat - 10#x15, 10#x12, 10#x8
-Deadlift - 10# x 10, 15# x 12, 10# x 6
2 minue floor stretch cool down

ABS
-22 Bench Crunches
-25 crunch with legs propped up on bench
-25 Bicycles
-25 crunch with legs propped up on bench
-5 Leg Lift x 2

STRETCHES - side stretches, windmills

**next time do hip abductor with rubberbands

Tuesday June 3

30 minutes elliptical trainer

Haven't been posting my exercises lately, have to get back to it.

Saturday June 7
30 minutes treadmill
swimming

Sunday June 8
1 hour walking around golf course
swimming

Monday June 9
30 minutes treadmill
15 minutes Stairmaster
swimming

Tuesday June 10
30 minutes treadmill
5 minutes swimming laps

Started Leslie Sansone Walk Away the Pounds tapes

Wednesday June 11
20 minute 1 mile WAP with 2# weights

Thursday June 12
30 minutes 2 miles WAP with 2# weights

Sandy, great work out schedule you have there I love my WAP tapes too and I will do the 3 Mile tomorrow morning again Thanks for your visit and words. I will keep on moving and hopefully shake some inches the next three month in Linda's challenge

Have a great evening

hugs Mischa

I need to get back to a regular exercise schedule. I haven't posted in my exercise log in 6 weeks!

Exercise this week:

Sunday: 2 mile walk/run outside, 50 minutes