2 mile WAP for cardio
4 x 15 reps on ab swing


Also have a yoga class this pm.

BS Break-In routine with 1kg dumbbells

2 x 15 two-arm dumbbell rows
2 x 15 dumbbell flys
2 x 15 lateral raises
2 x 15 dumbbell calf raises (two leg)
2 x 15 hammer curls
2 x 15 lying triceps extensions
2 x 15 dumbbell squats
2 x 15 dumbbell lunges

also 2 x 15 ab swing



Enjoyed yesterday's yoga session, my technique is improving, and I was able to hold some good poses.

Some of the poses we did were:

Salute to the Sun
Fish
Pigeon
Down-facing Dog
Tree
Half Moon
Plank
Cobra
Revolved Triangle

If interested, you can access this site to see the individual poses.

OK - today should be Day 6 of the first week of my BS programme. However, I need to start my second week tomorrow, so I'm taking today as my rest day (though I might use my Yoga DVD later for a stretch work out).

Because the first day starts with weights, it means that on Wednesdays I'm doing both cardio and weights, due to it being my power walking day. Although I managed to do it this week without too much of a problem, I have decided to change days around anyway.

So, Week 2 begins tomorrow.




Had a fairly good Supple Strength session yesterday, but I did feel quite tired and achy - not stiff exactly but I felt that some of the moves were hard and an effort yesterday. I'm putting this down to the fact that I've upped the pace with my Body Sculpt programme, and once I've been working out like this for several weeks, I shouldn't have too many other problems with my other classes.

A new fitness ball class was supposed to start at the Club from next Friday. Unfortunately, it has been postponed for another month - very disappointing - I was really looking forward to it. Although I have a fitness ball at home, I was looking forward to using the ball in a class situation.

Demi you are motivating me to get out there and get my body in shape. How far are you from your goals with percent body fat and clothing size? I think that is such a good way to measure everything. I know when i start working out the first thing that happens is my thighs increase in size before decreasing, because i gain muscle first.

Does your gym have a treadmill that you could workout on during the hot,rainy or to cold days? These kind of days make me not want to get out of the house but i don't have an excuse anymore because i have a gym membership.

Keep up the good work! I'm impressed!

infiniti

Began second week of BS break-in programme yesterday morning:

2 x 15 one-arm rows
2 x 15 pushups
2 x 15 dumbbell shoulder press
2 x 15 dumbbell calf raises
2 x 15 dumbbell curls
2 x 15 overhead triceps extensions
2 x 15 dumbbell squats
2 x 15 stiff legged deadlifts

plus 4 x 15 ab swing

2 mile WAP for cardio
4 x 15 reps on ab swing


Have just received a new book from Amazon - Escape Your Shape - an indivualised fitness programme for your body type - looking forward to reading it and seeing just how it can enhance my fitness progamme

2 x 15 dumbbell squats
2 x 15 lunges
2 x 15 ballet squats
2 x 15 stiff-legged deadlifts
2 x 15 dumbbell calf raises (one leg)
2 x 15 dumbbell upright rows
2 x 15 dumbbell calf raises (two leg)
2 x 15 triceps kickbacks
2 x 15 dumbbell curls


4 x 15 ab swing


Am busy reading Escape Your Shape - very, very interesting and I'm definitely going to look at changing my programme. Which means, that what I've been doing today is a - well, it is for my lower body.

Have a look at this thread and my post (#4) to see what I mean:
http://forum.lowcarber.org/showthread.php?t=170261

One hour power walk this morning.

... and incredibly, I seem to have stepped up a notch - I managed to keep up with the middle group this morning, instead of my usual bringing up the rear

Have to admit that the first part - the warm up walk - was a bit of a struggle - my legs felt very stiff. However, once we had stopped and stretched, I seemed to kick off in a higher gear and off I went ... it felt good!


Still reading Escape Your Shape - switching over to this programme, though I will still use Body Sculpt for my upper body. Have been out and bought my jump rope - looking forward to using that ... NOT!

OK - phew! Have just finished my first EYS work-out Not as easy as it looks though!

I followed the Spoon Beginner Core Workout as follows:

Warm Up: 10 minutes marching on the spot (as I do not have a stationary bike or treadmill at home)

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Push ups - I managed 10 on knees - I can do a couple on toes, but my lower back is not strong enough to stay in this position for too long at the moment - I presume that change as my strength increases.

Aerobic Interval: 3 minutes marching on the spot

Upper Body Routine:
using 6lb bar (will add some weight to the bar next time to bring it up to 10lb)
20 reps each exercise
Push-outs
Behind-the-Neck Press
Front Press
Upright rows
Bicep Curl
Tricep kickbacks

Aerobic Interval: 3 minutes marching on the spot

Abdominals, Hips and Thighs: 25 reps each exercise
Sit-ups
Leg-outs
Vertical scissors
Alternate leg raises
Repeat Leg-outs
Elbows to knees
Knees to elbows

Apart from the vertical scissors, the rest were hard work.

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Aerobic Interval: 3 minutes marching on the spot

Cooldown: 3 minute leisurely walk


I plan to follow the Beginners work out for a couple of weeks - some of the above I know I can step up a notch with, but the rest I need to work on. Although jumping rope is for the next level, I did give it a try - OMG, it's hard - managed 5 reps - found it difficult because you are told to only jump once during the rope circle, not twice as you're probably use to doing. But as the book says, you're not going to do too many reps to start with, it just takes practice.




Yoga and Pilates classes this afternoon.

Was interested to see that Edward Jackowski (author of EYS) suggests yoga as a way to improve flexibility

Have just completed my Spoon Beginner Off-Day Routine

Found it a little hard because my legs were still sore from yesterday


Warm Up: 20 minutes marching on the spot

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest: 20 x each leg

L-Kicks: 10 x each leg (should have been 15, but I couldn't manage that many today).

Cool Down: 3 minutes leisurely walk


It occurred to me, after I'd worked-out, that instead of walking on the spot for 20 to 30 minutes for the warm up, I should go out (weather permitting) and walk. I have several circuits I walk close to home, and one of them takes around 30 minutes - although I have quite enjoyed marching on the spot whilst watching TV, I think I'd much rather be out in the fresh air.


Had a good yoga session yesterday, but was exhausted by the end of it, so didn't stay for pilates.

Have just completed the following Spoon Beginner Off-Day Routine:

Warm Up: 30 minute power walk

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest: 20 x each leg

L-Kicks: 10 x each leg - still couldn't managed 15

Cool Down: 3 minutes leisurely walk


According to the EYS book, the Core Workout should be done 3 times per week, and the Off-Day Routine 2 to 3 times per week (this is until you have slimmed down to your ideal weight and then you ease up and do it 1 to 2 times). You shouldn't do two core workouts on consecutive days, but you can perform back-to-back off-day routines.

So I decided to do another Off-Day routine this morning because I want to get into the following routine with my work-outs;

I plan to perform the Core Workout on Sundays, Tuesdays and Thursdays, and on Fridays, Mondays and Wednesdays I will do the Off-Day routine.

Have just completed the Spoon Beginner Core Workout as follows:

Warm Up: 10 minutes marching on the spot (as I do not have a stationary bike or treadmill at home)

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Push ups - I managed 10 on knees

Aerobic Interval: 3 minutes marching on the spot

Upper Body Routine:
using 6lb bar - 20 reps each exercise
Push-outs
Behind-the-Neck Press
Front Press
Upright rows
Bicep Curl
Tricep kickbacks

Aerobic Interval: 3 minutes marching on the spot

Abdominals, Hips and Thighs: 25 reps each exercise
Leg-outs
Vertical scissors
Alternate leg raises
Repeat Leg-outs

Sit-ups
Elbows to knees
Knees to elbows
I substituted these last three with my ab swing - 3 x 25 reps - my lower back is a bit iffy and the ab swing is great for protecting it.

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Aerobic Interval: 3 minutes marching on the spot

Cooldown: 3 minute leisurely walk


Hard work, but it did feel a little easier this morning

Have just completed the following Spoon Beginner Off-Day Routine:

Warm Up: 40 minute power walk

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest: 20 x each leg

L-Kicks: 10 x each leg

Cool Down: 3 minutes leisurely walk

Took a different circuit for my walk this morning - ended up being 40 minutes, rather than the other circuit which is 30 minutes.

Completed the Spoon Beginner Core Workout this morning as follows:

Warm Up: 15 minutes marching on the spot (+5)

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Push ups - I managed 12 on knees (+2)

Aerobic Interval: 3 minutes marching on the spot

Upper Body Routine:
using 6lb bar - 20 reps each exercise
Push-outs
Behind-the-Neck Press
Front Press
Upright rows
Bicep Curl
Tricep kickbacks

Aerobic Interval: 3 minutes marching on the spot

Abdominals, Hips and Thighs: 25 reps each exercise
Leg-outs
Vertical scissors
Alternate leg raises
Repeat Leg-outs

3 x 25 reps on ab swing

Standing knee to opposite chest - using 6lb bar - 20 x each leg

Aerobic Interval: 3 minutes marching on the spot

Cooldown: 3 minute leisurely walk


The + numbers in brackets indicates an increase in time or reps from the previous workout

One hour club power walk this morning - as part of my Spoon Beginner Off-Day Routine.

Turns out that last week wasn't a fluke ... I still struggled to keep up at the start during the warm up, but after the stretching stop, I kicked off well and stayed with the middle group again

Our normal instructor is away for 2 weeks, so we had a different one - very nice, but VERY bossy - I'm not sure that she actually did, but it felt like she was sergeant-majoring me all the way


Completed the following part of the off-day routine at home:

Stretching: 30 seconds for each stretch
Arm Circles
Triceps
Upper Back and Chest
Spine Twist
Hamstrings
Legs-apart hamstrings
Groin
Quadriceps
Calves

Standing knee to opposite chest: 20 x each leg

L-Kicks: 10 x each leg

Cool Down: 3 minutes leisurely walk