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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. |
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