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Completed the Spoon Beginner Core Workout this morning as follows:
Warm Up: 15 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 - using 6lb bar - 20 x each leg Push ups - I managed 12 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 4 x 20 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 workout was hard going this morning - really had to push myself - think it's probably because I missed my rest day to get my days into a set routine. One more day, then I shall be having a rest day on Saturday :thup: |
As I couldn't go to my yoga class this afternoon, I finally got round to trying out my yoga DVD - Barbara Currie's 7 Secrets of Yoga.
I followed the Beginner's 10 Minute Miracle, the yoga balances, powershaping for bottoms and thighs, for tums and for arms and bust, finishing with some power stretching. I didn't do the inversion section - I have a bit of trouble with these, so prefer to only try them in a class environment, until I can do them without a problem. I really enjoyed the session - and I liked the way that Barbara presented the poses with her two assistants, one showing the beginner's pose, the other the more advanced. I'm going to try to do this programme a couple of times a week to augment my weekly class :thup: The advanced power stretch section features a 12 part 'Salute to the Sun' - think I'll try that out tomorrow :) |
Have just completed the Spoon Beginner Off-Day Routine as follows:
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 Walking was hard work this morning - my legs felt quite stiff - did feel a bit better after some stretching exercises after the first 10 minutes though. |
Rest day yesterday and core workout today as follows:
Warm Up: 15 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 - using 6lb bar - 20 x each leg Push ups - 12 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 4 x 20 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 |
Off-Day Routine as follows:
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 I'm now on my second week of the EYS challenge and I'm really pleased with how it's going so far. Staying on beginner's level again this week, but plan to move up a gear next week (if I can, of course!). |
Have just completed the core workout as follows:
Warm Up: 15 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 - using 6lb bar - 20 x each leg Push ups - 15 on knees (+3) :thup: need to start working on doing these push ups on toes. 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 4 x 20 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 |
Have just completed my Off-Day Routine as follows:
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 |
Have just completed the core workout as follows:
Warm Up: 20 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 - 15 on knees - these are feeling easier and I'm planning on going for 20 during my next core workout :thup: However, my back is not ready to do these push ups on toes just yet. 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 4 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 |
Have just been reading the next EYS step up - the Active Core Workout.
Had planned to start using it next week, but feel that although I could do some of it, I don't think I'm ready to handle it properly yet. So, plan to stay at beginners level for another couple of weeks before seeing how I feel about it again. Also, need to practice jumping rope - haven't really done much of it yet. |
Enjoyed my Yoga class this afternoon - a good session :thup: A lot of mat work today, ending with full Salute to the Sun - I'm finding that this is a lot easier to do now and my movements are really flowing well.
Followed this with a Pilates class (with an hour's break in between). A different instructor tonight but a good class nonetheless. Came out feeling very strengthened and lengthened :) During the class she had us doing press ups from plank position - I managed 3 :rolleyes: - but I was actually quite pleased about it because I haven't been able to do this during my core workout - so, will try on my toes next time :thup: |
Great workouts Demi :thup:
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Have just completed my Off-Day Routine as follows:
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 I also ended my session with 3 rounds of Salute to the Sun Thanks for your comment Mischa :) |
Yesterday (Saturday) was my rest day.
Today, I have just completed my EYS core workout as follows: 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 - using 6lb bar - 20 x each leg Push ups - 15 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 4 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 |
Have just completed my 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 |
Have just completed my EYS core workout as follows:
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 - using 6lb bar - 20 x each leg Push ups - 20 on knees (+5) :thup: :thup: 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 4 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 Found some of my upper body workout hard today - my left shoulder is sore. Not sure why, but it feels like it needs to 'click back in' and, at the moment, I can't find the exact movement to stop that feeling. Really pleased with my press ups :D managed to add another 5 reps today - incredible to think I could only do a couple a few weeks ago :yay: Have a yoga class later - new class, different teacher. |
A good but strenuous yoga session this afternoon.
Poses included Triangle, Reverse Triangle, Cat, Tiger, Rabbit, and Boat. Also started the beginnings of a head stand - managed to get to phase two before I had to give up :thup: Finished off (before relaxation) with several rotations of Salute to the Sun - very pleased with how my movements are flowing when I do this now :) My shoulder felt uncomfortable throughout the session, but was not painful enough to stop. However, it is aching now - as is the rest of me:( Hot bath before bed for me :thup: Have just found this great site for explaining Yoga Postures :) |
Off-Day Routine today, which comprised of a one hour club power walk this morning - very pleased with how much I've progressed in a few short weeks - and then came home and completed the following:
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 My shoulder is still sore - I may have to re-think tomorrow's core workout - I'll have to miss out some of the upper body workout and the press ups, because I don't my shoulder will take it. |
My shoulder was too sore this morning for a full core workout, so did the following instead:
45 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 - without using the bar - 20 x each leg Abdominals, Hips and Thighs: 25 reps each exercise Leg-outs Vertical scissors Alternate leg raises Repeat Leg-outs 2 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 |
Friday, 26 March
Have just completed my Off-Day Routine:
Warm Up: 45 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 (using bar) L-Kicks: 15 x each leg (+5 each leg) :thup: Cool Down: 3 minutes leisurely walk Have added an extra 5 minutes to my walk by extending my route slightly - may extend it a bit further next week. Was able to complete more L-Kicks today as well :) Yesterday's yoga class was cancelled, which was a shame because I was looking forward to it. I also cancelled my pilates class because I knew that my shoulder wouldn't be up to it - it's an intermediate class and more strenuous. Have booked for both for next week though :) |
Sunday, 28 March
Rest day yesterday.
45 minute power walk this morning followed by core workout as follows: Warm Up: 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 - using 6lb bar - 20 x each leg L-Kicks: 15 x each leg (in place of press ups just for today, as I don't want to aggravate my shoulder) Aerobic Interval: 3 minutes marching on the spot Upper Body Routine: using 6lb bar - 20 reps each exercise Behind-the-Neck Press Front Press Upright rows Bicep Curl Tricep kickbacks Missed out the Push-outs, as I think this is what was causing my shoulder problem - all the rest felt fine :thup: 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 4 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 |
Monday, 29 March
Have completed my off-day routine as follows:
Warm Up: 45 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 |
Tuesday, 30 March
Have completed my core workout as follows:
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 - using 6lb bar - 20 x each leg Aerobic Interval: 3 minutes marching on the spot Upper Body Routine: using 6lb bar - 20 reps each exercise 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 4 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 I left out the push-ups and push-outs again this morning - my shoulder is still not up to it. I also have a yoga class later this afternoon :) |
Wednesday, 31 March
Off-Day Routine today, which comprised of a one hour club power walk this morning, and then the following 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: 30 x each leg (+ 10) :thup: L-Kicks: 15 x each leg (+ 5) :thup: |
Have completed my core workout this morning as follows:
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 - using 6lb bar - 20 x each leg Aerobic Interval: 3 minutes marching on the spot Upper Body Routine: using 6lb bar - 20 reps each exercise 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 4 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 Although I had planned not to, I left out the push-ups and push-outs as my shoulder is aching today. Yoga class this afternoon. I won't be doing my pilates class after yoga today though, as I am going out and won't have time. |
Friday, 2 April
Have completed my last off-day routine of the week as follows:
Warm Up: 45 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: 30 x each leg L-Kicks: 15 x each leg Cool Down: 3 minutes leisurely walk Good yoga class yesterday - a lot of balance work - Warrior I, II and III, Triangle, Reverse Triangle etc - plus Tree and Eagle. Was pleased with my right-side Eagle balance, but the left-side definitely needs some practice - very wobbly! |
Sunday, 4 April
Completed my core workout yesterday morning as follows:
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 - using 6lb bar - 20 x each leg Aerobic Interval: 3 minutes marching on the spot Upper Body Routine: using 6lb bar - 20 reps each exercise 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 4 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 I haven't added back the push-ups and push-outs yet. |
Monday, 5 April
Completed off-day routine as follows:
Warm Up: 45 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: 30 x each leg L-Kicks: 15 x each leg Cool Down: 3 minutes leisurely walk |
Tuesday, 6 April
Have completed my core workout this morning as follows:
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 - using 6lb bar - 20 x each leg Aerobic Interval: 3 minutes marching on the spot Upper Body Routine: using 6lb bar - 20 reps each exercise 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 4 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 I've also got a yoga class this afternoon :) |
Wednesday, 14 April
Have neglected my gym log - have still been exercising, but not as intensely as before. It's been difficult to fit my work-outs in with the kids being around due to the Easter school vacation.
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Friday, 16 April
Completed the following off-day routine yesterday, and it felt good :D
Warm Up: 45 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: 30 x each leg L-Kicks: 15 x each leg Cool Down: 3 minutes leisurely walk |
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