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BfL-style aerobics - 30 minutes - oh man this kicked my butt.... :)
Level (1 min) - Activity 5 - warm up 5 - warm up 6 - toe taps on step 7 - basic step 8 - knee raises 9 - running basic step 6 - toe taps on step 7 - basic step 8 - side lifts 9 - running basic step 6 - toe taps on step 7 - basic step 8 - hamstring curls 9 - running basic step 10 - double-time toe-taps on step (still hard this one...) 6 - toe taps on step 7 - basic step 8 - knee raises 9 - running basic step 6 - toe taps on step 7 - basic step 8 - hamstring curls 9 - running basic step 10 - double-time toe-taps on step 5 - cool down 5 - cool down OK I lied - I think that's more like 26 minutes. Oh yeah, and then I stretched. |
Level (1 min) Activity
5 warm up 5 warm up 6 toe taps on step 7 basic step 8 alternating knee 9 run 6 toe taps on step 7 basic step 8 alternating side kick 9 run 6 toe taps on step 7 basic step 8 alternating hamstrings 9 run 6 toe taps on step 7 basic step 8 repeater - knee, side, hamstring 9 run 10 double-time toe tap (this was a bit easier today) 5 cool down stretch I need to find an aerobics alternative - this is getting a wee bit boring. |
Weight routine for today:
chop and twist 2/10 - one 3 kg weight in lieu of a medicine ball lying overhead pull 2/10 - 3 kg weight in lieu of a medicine ball chest fly 2/10 - 3kg weights Going up to 3kg was the way to go. :) upright row 2/10 - 3 kg weights seated row 2/10 - 3kg then 2kg weights concentration curl 2/10 - 3 kg weights each side I'm going to need heavier weights soon - it was just too easy today! Maybe I can grip a 1 and a 3?? french curl 2/10 - 2 kg weights I wondered about upping this to 3kg, too, but my arms were shaking mid-set, so maybe not yet. forward and back kick 2/10 side to side 2/10 - 3 kg weights dog walk 2/10 each side chair curl 2/10 stretches No time to inject the cardio today. I spent too long cleaning out my Favorites folder on here. |
Another 26 minutes of aerobics:
Level (1 min) - Activity 5 - warm up 5 - warm up 6 - toe taps on step 7 - basic step 8 - knee raises 9 - running basic step 6 - toe taps on step 7 - basic step 8 - side lifts 9 - running basic step 6 - toe taps on step 7 - basic step 8 - hamstring curls 9 - running basic step 10 - double-time toe-taps on step 6 - toe taps on step 7 - basic step 8 - knee raises 9 - running basic step 6 - toe taps on step 7 - basic step 8 - hamstring curls 9 - running basic step 10 - double-time toe-taps on step 5 - cool down 5 - cool down stretch I didn't want to do this this morning, because I'm getting sooooooooooo bored with it. But actually, after my first peak, I really got into it and ignored the fact that I was a bit bored. |
Weight routine for today:
chop and twist 2/10 - one 3 kg weight in lieu of a medicine ball lying overhead pull 2/10 - 3 kg weight in lieu of a medicine ball chest fly 2/10 - 3kg weights Going up to 3kg was the way to go. upright row 2/10 - 3 kg weights seated row 2/10 - 3kg weights concentration curl 2/10 - 4 kg weights each side french curl 2/10 - 2 kg weights forward and back kick 1/10 side to side 1/10 - 3 kg weights dog walk 1/10 each side chair curl 1/10 stretches Somehow doing the leg exercises felt less like exercise. I only did one set of each anyway - pressed for time. |
Morning cardio:
5 - warm up 5 - warm up 6 - toe taps on step 7 - basic step 8 - knee raises 9 - running basic step 6 - toe taps on step 7 - basic step 8 - side lifts 9 - running basic step 6 - toe taps on step 7 - basic step 8 - hamstring curls 9 - running basic step 6 - toe taps on step 7 - basic step 8 - repeaters - knee, side, hamstring 9 - running basic step 6 - toe taps on step 7 - basic step 8 - knee, side, hamstring 9 - running basic step 10 - double-time toe-taps on step (still hard this one...) 5 - cool down So I think this comes out to 24 or 25 minutes of aerobics or something. I'll slowly build it up to 40 minutes. |
Here's what I'm about to do:
10 minutes aerobics - pyramid up and down 1 - level 5 - grapevine 2 - level 6 - toe taps on step 3 - level 7 - basic step 4 - level 8 - repeaters - knee, side, hamstring 5 - level 9 - basic step - run 6 - level 10 - double time toe taps (sheesh!) 7 - level 9 - basic step - run 8 - level 8 - repeaters - knee, side, hamstring 9 - level 7 - basic step 10 - level 6 - toe taps on step chop and twist 2/12 - one 3 kg weight in lieu of a medicine ball 2.5 minute aerobic pyramid up 1 - level 8 - knee up 2 - level 9 - basic step run .5 - level 10 - double-time toe taps lying overhead pull 2/12 - 3 kg weight in lieu of a medicine ball 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - side lifts chest fly 2/12 - 3kg weights 2.5 minute aerobic pyramid up 1 - level 8 - hamstring 2 - level 9 - basic step run .5 - level 10 - double-time toe taps upright row 2/12 - 3 kg weights 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - repeaters - knee, side, hamstring seated row 2/12 - 3kg weights 2.5 minute aerobic pyramid up 1 - level 8 - knee up 2 - level 9 - basic step run .5 - level 10 - double-time toe taps concentration curl 2/12 - 4 kg weights each side 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - side lifts french curl 2/12 - 2 kg weights 10 minutes aerobics - pyramid up and down 1 - level 5 - grapevine 2 - level 6 - toe taps on step 3 - level 7 - basic step 4 - level 8 - repeaters - knee, side, hamstring 5 - level 9 - basic step - run 6 - level 10 - double time toe taps (sheesh!) 7 - level 9 - basic step - run 8 - level 8 - hamstring 9 - level 7 - basic step 10 - level 6 - toe taps on step forward and back kick 2/12 2.5 minute aerobic pyramid up 1 - level 8 - hamstring 2 - level 9 - basic step run .5 - level 10 - double-time toe taps side to side 2/12 - 3 kg weights 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - repeaters - knee, side, hamstring dog walk 2/12 each side 2.5 minute aerobic pyramid up 1 - level 8 - knee up 2 - level 9 - basic step run .5 - level 10 - double-time toe taps chair curl 2/12 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - hamstring stretches PHEW! That's 35 minutes of high intensity aerobics, 10 minutes of low intensity aerobics, and about a half hour of weight lifting. |
Friday's workout:
Here's what I'm about to do: 10 minutes aerobics - pyramid up and down 1 - level 5 - grapevine 2 - level 6 - toe taps on step 3 - level 7 - basic step 4 - level 8 - repeaters - knee, side, hamstring 5 - level 9 - basic step - run 6 - level 10 - double time toe taps (sheesh!) 7 - level 9 - basic step - run 8 - level 8 - repeaters - knee, side, hamstring 9 - level 7 - basic step 10 - level 6 - toe taps on step chop and twist 2/12 - one 3 kg weight in lieu of a medicine ball 2.5 minute aerobic pyramid up 1 - level 8 - knee up 2 - level 9 - basic step run .5 - level 10 - double-time toe taps lying overhead pull 2/12 - 3 kg weight in lieu of a medicine ball 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - side lifts chest fly 2/12 - 3kg weights 2.5 minute aerobic pyramid up 1 - level 8 - hamstring 2 - level 9 - basic step run .5 - level 10 - double-time toe taps upright row 2/12 - 3 kg weights 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - repeaters - knee, side, hamstring seated row 2/12 - 3kg weights 2.5 minute aerobic pyramid up 1 - level 8 - knee up 2 - level 9 - basic step run .5 - level 10 - double-time toe taps concentration curl 2/12 - 4 kg weights each side 2.5 minute aerobic pyramid down 0.5 - level 10 - double-time toe taps 1 - level 9 - basic step run 2 - level 8 - side lifts french curl 2/12 - 2 kg weights 10 minutes aerobics - pyramid up and down 1 - level 5 - grapevine 2 - level 6 - toe taps on step 3 - level 7 - basic step 4 - level 8 - repeaters - knee, side, hamstring 5 - level 9 - basic step - run 6 - level 10 - double time toe taps (sheesh!) 7 - level 9 - basic step - run 8 - level 8 - hamstring 9 - level 7 - basic step 10 - level 6 - toe taps on step forward and back kick 2/12 side to side 2/12 - 3 kg weights dog walk 2/12 each side chair curl 2/12 stretches Almost as tough as Wednesday's workout! |
This morning's cardio:
24 minutes aerobics minute level 1 5 - warmup 2 5 - warmup 3 6 - toe taps on step 4 7 - basic step 5 8 - knee up 6 9 - basic step - run 7 6 - toe taps on step 8 7 - basic step 9 8 - side lifts 10 9 - basic step - run 11 6 - toe taps on step 12 7 - basic step 13 8 - hamstring 14 9 - basic step - run 15 6 - toe taps on step 16 7 - basic step 17 8 - side lifts 18 9 - basic step - run 19 6 - toe taps on step 20 7 - basic step 21 8 - repeaters 22 9 - basic step - run 23 10 - double time toe tap 24 5 - warmup |
10 minutes aerobics - pyramid up and down
1 - level 5 - grapevine 2 - level 6 - toe taps on step 3 - level 7 - basic step 4 - level 8 - knee ups 5 - level 9 - basic step - run 6 - level 10 - double time toe taps (sheesh!) 7 - level 9 - basic step - run 8 - level 8 - side lifts 9 - level 7 - basic step 10 - level 6 - toe taps on step chop and twist 2/15 - one 3 kg weight in lieu of a medicine ball lying overhead pull 2/15 - 3 kg weight in lieu of a medicine ball chest fly 2/15 - 3kg weights upright row 2/15 - 3 kg weights seated row 2/15 - 3kg weights concentration curl 2/15 - 4 kg weights each side french curl 2/15 - 2 kg weights 10 minutes aerobics - pyramid up and down 1 - level 5 - side steps 2 - level 6 - grapevine 3 - level 7 - knees up 4 - level 8 - jog in place 5 - level 9 - pendulum 6 - level 10 - jumping jacks (hard!) 7 - level 9 - pendulum 8 - level 8 - jog in place 9 - level 7 - knees up 10 - level 6 - grapevine forward and back kick 2/15 side to side 2/15 - 3 kg weights dog walk 2/15 each side chair curl 2/15 stretches |
morning fasted cardio today - 29 minutes
minute - level - activity 1 5 - warmup 2 5 - warmup 3 6 - toe taps on step 4 7 - basic step 5 8 - knee up 6 9 - basic step - run 7 6 - grapevine 8 7 - knees up 9 8 - jog in place 10 9 - pendulum 11 6 - toe taps on step 12 7 - basic step 13 8 - side lift 14 9 - basic step - run 15 10 - double time toe tap 16 6 - toe taps on step 17 7 - basic step 18 8 - hamstring 19 9 - basic step - run 20 6 - grapevine 21 7 - knees up 22 8 - jog in place 23 9 - pendulum 24 6 - toe taps on step 25 7 - basic step 26 8 - repeaters 27 9 - basic step - run 28 10 - double time toe tap 29 5 - cool down |
today's effort:
24 minutes aerobics minute - level - activity 1 5 - warmup 2 5 - warmup 3 6 - toe taps on step 4 7 - basic step 5 8 - knee up 6 9 - basic step - run 7 6 - toe taps on step 8 7 - basic step 9 8 - side lift 10 9 - basic step - run 11 6 - grapevine 12 7 - knees up 13 8 - jog in place 14 9 - pendulum 15 6 - toe taps on step 16 7 - basic step 17 8 - hamstring 18 9 - basic step - run 19 6 - toe taps on step 20 7 - basic step 21 8 - repeaters 22 9 - basic step - run 23 10 - double time toe tap 24 5 - cool down chop and twist 2/15 - 3 kg lying overhead pull 2/15 - 3 kg chest fly 2/15 - 3 kg upright row 2/15 - 3 kg seated row 2/15 - 3 kg concentration curl 2/15 - 4 kg french curl 2/15 - 2 kg 10 minutes aerobics minute - level - activity 1 5 - warmup 2 6 - grapevine 3 7 - knees up 4 8 - jog in place 5 9 - pendulum 6 6 - toe taps on step 7 7 - basic step 8 8 - hamstring 9 9 - basic step - run 10 10 - double time toe tap forward/back kick 2/15 - 0 kg side-to-side 2/15 - 3 kg dog walk 2/15 - 0 kg chair curl 2/15 - 0 kg stretches |
Friday's workout:
29 minutes aerobics - fasted cardio Minute - Level - Activity 1 5 - warmup 2 5 - warmup 3 6 - toe taps on step 4 7 - basic step 5 8 - knee up 6 9 - basic step - run 7 6 - grapevine 8 7 - knees up 9 8 - jog in place 10 9 - pendulum 11 6 - toe taps on step 12 7 - basic step 13 8 - side lift 14 9 - basic step - run 15 10 - double time toe tap 16 6 - toe taps on step 17 7 - basic step 18 8 - hamstring 19 9 - basic step - run 20 6 - grapevine 21 7 - knees up 22 8 - jog in place 23 9 - pendulum 24 6 - toe taps on step 25 7 - basic step 26 8 - repeaters 27 9 - basic step - run 28 10 - double time toe tap 29 5 - cool down stretches |
Today's workout - very short! Up to bed now...
chop and twist 1/15 - 3 kg lying overhead pull 1/15 - 3 kg chest fly 1/15 - 3 kg upright row 1/15 - 3 kg seated row 1/15 - 3 kg concentration curl 1/15 - 4 kg french curl 1/15 - 2 kg forward/back kick 1/15 - 0 kg side-to-side 1/15 - 3 kg dog walk 1/15 - 0 kg chair curl 1/15 - 0 kg |
Yesteday's morning fasted cardio:
24 minutes aerobics minute - level - activity 1 - 5 - warmup 2 - 5 - warmup 3 - 6 - toe taps on step 4 - 7 - basic step 5 - 8 - knee up 6 - 9 - basic step - run 7 - 6 - toe taps on step 8 - 7 - basic step 9 - 8 - side lifts 10 - 9 - basic step - run 11 - 6 - grapevine 12 - 7 - knees up 13 - 8 - jog in place 14 - 9 - pendulum 15 - 6 - toe taps on step 16 - 7 - basic step 17 - 8 - hamstring 18 - 9 - basic step - run 19 - 6 - toe taps on step 20 - 7 - basic step 21 - 8 - repeaters 22 - 9 - basic step - run 23 - 10 - double time toe tap 24 - 5 - cool down |
Today's weight and cardio workout - fasted. :)
10 min floor aerobics minute - level - activity 1 - 5 - warm up 2 - 6 - grapevine 3 - 7 - knees up 4 - 8 - jog in place 5 - 9 - pendulum 6 - 10 - jumping jacks 7 - 9 - pendulum 8 - 8 - jog in place 9 - 7 - knees up 10 - 6 - grapevine kneeling side chop 3 kg - 2/12 2.5 min aerobics step aerobics 1 - 8 - knees up 2 - 9 - running basic step 0.5 - 10 - double time toe tap incline press 3 kg - 2/12 2.5 min aerobics step aerobics 0.5 - 10 - double time toe tap 1 - 9 - running basic step 2 - 8 - side lift chest pull band - 2/12 2.5 min aerobics step aerobics 1 - 8 - hamstring 2 - 9 - running basic step 0.5 - 10 - double time toe tap curl and press 3 kg - 2/12 2.5 min aerobics step aerobics 0.5 - 10 - double time toe tap 1 - 9 - running basic step 2 - 8 - repeaters lateral lift 1 kg - 2/12 10 min aerobics floor aerobics 1 - 5 - warm up 2 - 6 - grapevine 3 - 7 - knees up 4 - 8 - jog in place 5 - 9 - pendulum 6 - 10 - jumping jacks 7 - 9 - pendulum 8 - 8 - jog in place 9 - 7 - knees up 10 - 6 - grapevine step and heel raise 0 kg - 2/12 standing hamstring curl band - 2/12 v-leg pull band - 2/12 side-lying side kick 0 kg - 2/12 floor side bend 0 kg - 2/12 reverse curl 0 kg - 2/12 My abs ACHE! I think that's a good thing... |
Another fasted weight and cardio workout - this one short. Too much to do today.
10 min aerobics minute - level - activity 1 5 - warm up 2 6 - toe taps on step 3 7 - basic step 4 8 - knees up 5 9 - run step 6 10 - double time toe taps 7 9 - run step 8 8 - side lift 9 7 - basic step 10 6 - toe taps on step kneeling side chop 3 kg - 2/12 incline press 3 kg - 2/12 chest pull band - 2/12 curl and press 3 kg - 2/12 lateral lift 2 kg - 2/12 step and heel raise 0 kg - 2/12 standing hamstring curl band - 2/12 floor side bend 0 kg - 1/12 reverse curl 0 kg - 1/12 |
Yesterday's workout:
29 minutes cardio - fasted time - level - activity 1 5 - warm up 2 6 - toe taps on step 3 7 - basic step 4 8 - knees up 5 9 - basic step - run 6 6 - grapevine 7 7 - knees up 8 8 - jog 9 9 - pendulum 10 6 - toe taps on step 11 7 - basic step 12 8 - side lifts 13 9 - basic step - run 14 10 - double time toe taps 15 6 - toe taps on step 16 7 - basic step 17 8 - hamstrings 18 9 - basic step - run 19 6 - grapevine 20 7 - knees up 21 8 - jog 22 9 - pendulum 23 6 - toe taps on step 24 7 - basic step 25 8 - repeaters 26 9 - basic step - run 27 10 - double time toe taps 28 5 - cool down 29 5 - cool down stretch |
Yesterday's workout - am fasted cardio - but no weights! We had company, and I ran out of time doing other things. I got in some good housecleaning though. :D Today I will add a weight workout.
minute - level - activity 1 5 - warm up 2 6 - toe taps on step 3 7 - basic step 4 8 - knees up 5 9 - basic step - run 6 6 - toe taps on step 7 7 - basic step 8 8 - side lifts 9 9 - basic step - run 10 6 - grapevine 11 7 - knees up 12 8 - jog 13 9 - pendulum 14 6 - toe taps on step 15 7 - basic step 16 8 - hamstrings 17 9 - basic step - run 18 6 - toe taps on step 19 7 - basic step 20 8 - repeaters 21 9 - basic step - run 22 10 - double time toe taps 23 5 - cool down 24 5 - cool down stretch And now off to do this morning's cardio. :) |
Today's effort:
10 minutes cardio minute - level - activity 1 5 - warm up 2 6 - grapevine 3 7 - knees up 4 8 - jog 5 9 - pendulum 6 10 - jumping jacks 7 9 - pendulum 8 8 - jog 9 7 - knees up 10 6 - grapevine kneeling side chop 3 kg - 2/15 2.5 min aerobics 1 8 - knees up 2 9 - running basic step 0.5 10 - double time toe tap incline press 3 kg - 2/15 2.5 min aerobics 0.5 10 - double time toe tap 1 9 - running basic step 2 8 - side lift chest pull band - 2/15 2.5 min aerobics 1 8 - hamstring 2 9 - running basic step 0.5 10 - double time toe tap curl and press 3 kg - 2/15 2.5 min aerobics 0.5 10 - double time toe tap 1 9 - running basic step 2 8 - repeaters lateral lift 2 kg - 2/15 10 minutes cardio 1 5 - warm up 2 6 - grapevine 3 7 - knees up 4 8 - jog 5 9 - pendulum 6 10 - jumping jacks 7 9 - pendulum 8 8 - jog 9 7 - knees up 10 6 - grapevine step and heel raise 0 kg - 2/15 standing hamstring curl band - 2/15 v-leg pull band - 2/15 side-lying side kick 0 kg - 2/15 floor side bend 0 kg - 2/15 reverse curl 0 kg - 2/15 stretch No morning fasted cardio for me. :( But I did work hard. |
Yesterday's effort
minute - level - activity 1 5 - warm up 2 6 - toe taps on step 3 7 - basic step 4 8 - knees up 5 9 - basic step - run 6 6 - toe taps on step 7 7 - basic step 8 8 - side lifts 9 9 - basic step - run 10 6 - grapevine 11 7 - knees up 12 8 - jog 13 9 - pendulum 14 6 - toe taps on step 15 7 - basic step 16 8 - hamstrings 17 9 - basic step - run 18 6 - toe taps on step 19 7 - basic step 20 8 - repeaters 21 9 - basic step - run 22 10 - double time toe taps 23 5 - cool down 24 5 - cool down stretch |
Saturday's workout:
10 minutes cardio minute - level - activity 1 5 - warm up 2 6 - grapevine 3 7 - knees up 4 8 - jog 5 9 - pendulum 6 10 - jumping jacks 7 9 - pendulum 8 8 - jog 9 7 - knees up 10 6 - grapevine kneeling side chop 3 kg - 2/15 2.5 min aerobics 1 8 - knees up 2 9 - running basic step 0.5 10 - double time toe tap incline press 3 kg - 2/15 2.5 min aerobics 0.5 10 - double time toe tap 1 9 - running basic step 2 8 - side lift chest pull band - 2/15 2.5 min aerobics 1 8 - hamstring 2 9 - running basic step 0.5 10 - double time toe tap curl and press 3 kg - 2/15 2.5 min aerobics 0.5 10 - double time toe tap 1 9 - running basic step 2 8 - repeaters lateral lift 2 kg - 2/15 10 minutes cardio 1 5 - warm up 2 6 - grapevine 3 7 - knees up 4 8 - jog 5 9 - pendulum 6 10 - jumping jacks 7 9 - pendulum 8 8 - jog 9 7 - knees up 10 6 - grapevine step and heel raise 0 kg - 2/15 standing hamstring curl band - 2/15 v-leg pull band - 2/15 side-lying side kick 0 kg - 2/15 floor side bend 0 kg - 2/15 reverse curl 0 kg - 2/15 stretch |
today's am fasted cardio
20 minutes cardio
minute - level - activity 1 - 5 - warm up 2 - 5 - warm up 3 - 6 - toe taps on step 4 - 7 - basic step 5 - 8 - knees up 6 - 9 - basic step - run 7 - 6 - toe taps on step 8 - 7 - basic step 9 - 8 - side leg lift 10 - 9 - basic step - run 11 - 6 - toe taps on step 12 - 7 - basic step 13 - 8 - hamstring curl 14 - 9 - basic step - run 15 - 6 - toe taps on step 16 - 7 - basic step 17 - 8 - repeaters 18 - 9 - basic step - run 19 - 10 - double time toe taps 20 - 5 - cool down Only 20 minutes, but I'm glad I got it in before everything else. I'll put in another workout later on to get in a full hour. |
Wow - I've really been neglecting my gym log. :nono: But I have been recording my workouts elsewhere, so I'll update.
March 22 -put in another workout - walking to Dartington for a four-hands sight-reading session. I hoofed it for about 35 minutes. March 23 20 minutes morning cardio ala Monday morning Later - weight workout: 10 minutes cardio warmup - pyramid kneeling side chop 3 kg - 2/15 incline press 3 kg - 2/15 chest pull band - 2/15 curl and press 3 kg - 2/15 lateral lift 2 kg - 2/15 10 minutes cardio - pyramid step and heel raise 0 kg - 2/15 standing hamstring curl band - 2/15 v-leg pull band - 2/15 side-lying side kick 0 kg - 2/15 floor side bend 0 kg - 2/15 reverse curl 0 kg - 2/15 stretch March 24 20 minutes morning cardio ala Monday and Tuesday morning 12 minutes cardio later on - too tired to do the full 20 minutes March 25 Woke up hobbling around due to ankle and foot pain - took the day off. March 26 20 minutes morning cardio March 27 and 28 Worked all weekend - a workout in itself. (kinda) This week: March 29 Walked around the park and to and from - about 35 minutes. March 30 Half of a weight workout - upper body only. kneeling side chop 3 kg - 2/15 incline press 3 kg - 2/15 chest pull band - 2/15 curl and press 3 kg - 2/15 lateral lift 2 kg - 2/15 No cardio. Hrmph. March 31 Today - just got in from another bout around the park - about 38 minutes. |
Today I finally put in a decent effort with my weights. Yesterday I had the day off.
Here's what I did: 10 minutes cardio minute - level - activity 1 - 5 - warm up 2 - 6 - grapevine 3 - 7 - knees up 4 - 8 - jog 5 - 9 - pendulum 6 - 10 - jumping jacks 7 - 9 - pendulum 8 - 8 - jog 9 - 7 - knees up 10 - 6 - grapevine kneeling side chop 3 kg - 2/15 2.5 min aerobics 1 - 8 - knees up 2 - 9 - running basic step 0.5 - 10 - double time toe tap incline press 3 kg - 2/15 2.5 min aerobics 0.5 - 10 - double time toe tap 1 - 9 - running basic step 2 - 8 - side lift chest pull band - 2/15 2.5 min aerobics 1 - 8 - hamstring 2 - 9 - running basic step 0.5 - 10 - double time toe tap curl and press 3 kg - 2/15 2.5 min aerobics 0.5 - 10 - double time toe tap 1 - 9 - running basic step 2 - 8 - repeaters lateral lift 2 kg - 2/15 10 minutes cardio 1 - 5 - warm up 2 - 6 - grapevine 3 - 7 - knees up 4 - 8 - jog 5 - 9 - pendulum 6 - 10 - jumping jacks 7 - 9 - pendulum 8 - 8 - jog 9 - 7 - knees up 10 - 6 - grapevine step and heel raise 0 kg - 2/15 standing hamstring curl band - 2/15 v-leg pull band - 2/15 side-lying side kick 0 kg - 2/15 floor side bend 0 kg - 2/15 reverse curl 0 kg - 2/15 stretch |
Sunday's workout - done to relieve some angry feelings!
It worked, too! :) Walked around the park - and to and from - for about 38 minutes - in the pouring (make that driving) rain! It was fun, actually. I walked fast, and my legs paid for it all night at work. Now for some much-needed rest. |
today's effort
10 minutes aerobics
minute - level - activity 1 - 5 - warm up 2 - 6 - grapevine 3 - 7 - knees up 4 - 8 - jog 5 - 9 - pendulum 6 - 10 - jumping jacks 7 - 9 - pendulum 8 - 8 - jog 9 - 7 - knees up 10 - 6 - grapevine opposite arm & leg raise 0kg - 2/12 incline fly 3kg - 2/12 pushup 0kg - 2/12 row and kickback 2kg - 2/12 curl and punch 3 kg - 2/12 10 minutes aerobics minute - level - activity 1 - 5 - warm up 2 - 6 - grapevine 3 - 7 - knees up 4 - 8 - jog 5 - 9 - pendulum 6 - 10 - jumping jacks 7 - 9 - pendulum 8 - 8 - jog 9 - 7 - knees up 10 - 6 - grapevine duck squat & toe raise 3 kg - 2/12 seated inner-leg lift 0kg - 2/12 bent-leg raise 0kg - 2/12 leg extension band - 1/12 standing press back band - 1/12 alternating twisting crunch 0kg - 2/12 stretch (sorta) |
I'm back in the saddle....
Today's effort: 20 MAS - fasted 42' walk to, around, and from the park this evening. I couldn't go as fast as I wanted. Hrmph! yoga - daily dozen More tomorrow... |
fasted 20 MAS 24 minutes weights opposite arm and leg raise 0kg - 2/10 incline fly 3kg - 2/10 pushup 0kg - 2/10 row and kickback 2kg - 2/10 curl and punch 3kg - 2/10 duck and squat toe raise 3kg - 2/10 seated inner leg lift 0kg - 2/10 bent-leg raise 0kg - 2/10 leg extension band - 2/10 standing press back band - 2/10 alternating twisting crunch 0kg - 2/10 yoga postures before bed - dozen a day |
Workout for April 21:
20 MAS (step aerobics) yoga postures - dozen a day - before bed |
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