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LMK's Workout Log
Hey Everyone -
I'm setting up my gym log tonight. :yay: I've been LC-ing for about three months, and I'm finally ready to get serious about exercising, too. I did work out at first, but then it trailed off before the holidays. I will be doing Selene Yeager's Perfectly Fit (but I'll do it as an cardio interval training session) on MWF followed by a good 20-minute walk down and back up the hill on Fore Street. THs will be a walk around the local park - for 20 minutes at first (I know, I'm a wimp :) ), and I'm adding yoga back in on Tuesday nights. This will mean I'll get 5 days of aerobics, 3 days of resistance training, and one yoga session a week. My big problem is not overdoing it, so we'll see if this is maintanable. I was once a fit and perky lil' girlie (well - not so lil' really :lol: ), and I've never done walking for aerobics. I've always thought it was too wimpy. Of course, trying to do regular workouts after a fair number of years of inactivity means that I would always overdo it. So here's to moderation! Whee! Til tomorrow!!!!!!!!!!! -Lona |
funky fitness disco diva
WHEEEEEEEEE!!!!!!!!!!!
First workout has left me on a huge endorphin high. :yay: Here's what I did: from Selene Yeager's "Perfectly Fit", Weeks 1-4 Wood Chop - 1/10 - 3kg weight Dumbbell Side Swing - 1/10 each side - 1kg Dumbbell Press - 1/10 - 2kg Seated Back Fly - 1/10 - 1kg Lat Pulldown - 1/10 - band Simultaneous Dumbbell Curl - 1/10 - 2kg Behind-Your-Back Arm Raise - 1/10 - 1kg Seated Straight-Leg Lift - 1/10 Lying Leg Curl - 1/10 All-Fours Kickback - 1/10 2-Second Floor Crunch - 1/10 OK - so one set of 10 reps is NUTHIN', but I'm cautiously starting slow. In between each set I did 2.5 minutes of aerobics. At first, I hopped on DH's old exercise bike. Well - the thing is a piece of junk really, and I hated it. The seat is stuck and I can't adjust it higher, so after four aerobics sessions, I abandoned it for stepping. And I found my "Shapes" Walking CD - Disco. It got harder and harder to just step, and once Funky Town came on, I was free-forming it all over the music room. It must be a damned funny sight to see this 250-lb. gal of Polish descent funk around the room, but I swear that between this afternoon and New Years Eve (see journal), there's a funky diva inside just bursting to get out. :lol: :lol: :lol: OK maybe not. I'm just glad the neighbors weren't looking in the windows. :roll: Oh yeah - I walked down and back up the big hill in Totnes this morning with DH. More tomorrow.... :yay: |
Phew!
Just back from my walk today. I did:
5 minutes warm up around the park 10 minutes power walk around the park 10 minutes walk home up hill (this was the hardest part!!) 2 minutes recovery That's really only a 20 minute workout, but again, I'm starting slow. To be honest, it was enough! I'm sleepy now. :o And that walk up hill!! :eek: I got this email from Oprah (haha) in my hotmail this morning, and her trainer, Bob Greene, says in order to lose weight, you should work out aerobically 6 times a week. He doesn't count cardio resistance training as an aerobic workout (even though my body temperature went up and my breathing quickened yesterday - definitely). It worries me that I might be wasting my time doing only what I can handle. I know that if I try to push it too hard at first, I'll quit. Argh. Well - losing weight on Atkins is easy anyway, so I guess physical activity can only help. |
Cardio-Resistance today.
from Selene Yeager's "Perfectly Fit", Weeks 1-4 5 minute aerobic warmup Wood Chop - 1/10 - 3kg weight 2.5 minutes aerobics Dumbbell Side Swing - 1/10 each side - 1kg 2.5 minutes aerobics Dumbbell Press - 1/10 - 2kg 2.5 minutes aerobics Seated Back Fly - 1/10 - 1kg 2.5 minutes aerobics Lat Pulldown - 1/10 - band 2.5 minutes aerobics Simultaneous Dumbbell Curl - 1/10 - 2kg 2.5 minutes aerobics Behind-Your-Back Arm Raise - 1/10 - 1kg 2.5 minutes aerobics Seated Straight-Leg Lift - 1/10 2.5 minutes aerobics Lying Leg Curl - 1/10 All-Fours Kickback - 1/10 2-Second Floor Crunch - 1/10 stretch |
Just a quick note as I'm out the door. I've found a way to combine my practicing with my exercise. I'm power walking the half hour to Dartington college (lots of uphill!!) where I will practice until 6 tonight. Whee! Wish me luck so that I don't get lost. :lol:
Will check in with times and such tonight. -L |
OK - so here are the numbers.
I walked 15 minutes to the driveway of the school (it's a longgggggggggg driveway), so that was a bit of a warmup, really. Although I didn't stroll. Power walked (and just plain old walked up hill) for 17 minutes up the drive, and then did 2.5 minutes roaming around the building before starting rehearsal. So a fairly difficult walk (for me) for 30 minutes. Not bad. |
Another day - another workout. But today I went easy on the cardio as I was feeling worn out from yesterday (what a day!) and wanted to preserve some energy for my cardio tomorrow. Here's what I did:
5 minute cardio warmup (to Funky Town OF COURSE!!) Wood Chop - 1/10 - 3kg weight Dumbbell Side Swing - 1/10 each side - 1kg Dumbbell Press - 1/10 - 2kg Seated Back Fly - 1/10 - 1kg Lat Pulldown - 1/10 - band Simultaneous Dumbbell Curl - 1/10 - 2kg Another 5 minutes of cardio - more disco! Behind-Your-Back Arm Raise - 1/10 - 1kg Seated Straight-Leg Lift - 1/10 Lying Leg Curl - 1/10 All-Fours Kickback - 1/10 2-Second Floor Crunch - 1/10 5 minute aerobics with cool down stretch I'm ready for more weight next week - or more sets. I wonder which one I should do first? Maybe both!? Oh yeah - and I also walked down and back up most of the big hill on Fore Street. I think that kind of thing does me a LOT of good! |
Today, I did a 2 hour walk!!!!!! I'm not kidding. It wasn't power walking, and it wasn't necessarily solid walking for two hours. I was delivering papers. (No I'm not secretly 13 or something!) I did a good half hour up and back down a steep hill. Then we hopped in the car and went around town (a bit of a cheat, but you could double that time if we hadn't!!!!). There were 2 other big streets that were at least 20 minutes of walk each. So that's like an hour and 10 of some pretty solid walking.
EEK! |
lazy daisy Sunday
Hey everyone -
I didn't work out today. It was my off day. I went for a short walk, though. It wasn't intense at all, but at least I got some fresh air. Can't wait to move my body tomorrow. Wheeeeeee Funky Town - here I come!!! |
Just completed today's workout:
5 minute warmup Wood Chop - 2/10 - 3kg weight Dumbbell Side Swing - 2/10 each side - 1kg Dumbbell Press - 2/10 - 2kg Seated Back Fly - 2/10 - 1kg Lat Pulldown - 2/10 - band Simultaneous Dumbbell Curl - 2/10 - 3kg then 2kg Behind-Your-Back Arm Raise - 2/10 - 1kg Seated Straight-Leg Lift - 2/10 Lying Leg Curl - 2/10 All-Fours Kickback - 2/10 2-Second Floor Crunch - 2/10 stretch It was a short one today - only 30 minutes. But I have to run and put dinner on! |
I did a BfL style aerobic workout with a step this morning:
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 kicked my butt!) 5 cool down stretch ahhhhhhhhhhh - done! |
Today's workout:
5 minute warmup -2.5 minutes floor aerobics -2.5 minutes step aerobics Wood Chop - 2/10 - 3kg weight 2.5 minutes step aerobics Dumbbell Side Swing - 2/10 each side - 1kg 2.5 minutes step aerobics Dumbbell Press - 2/10 - 2kg 2.5 minutes floor aerobics Seated Back Fly - 2/10 - 1kg 2.5 minutes step aerobics Lat Pulldown - 2/10 - band 2.5 minutes step aerobics Simultaneous Dumbbell Curl - 2/10 - 3kg 2.5 minutes step aerobics Behind-Your-Back Arm Raise - 2/10 - 1kg 2.5 minutes step aerobics Seated Straight-Leg Lift - 2/10 Lying Leg Curl - 2/10 All-Fours Kickback - 2/10 2-Second Floor Crunch - 2/10 stretch |
It was POURING down rain today, so I didn't do my long walk to Dartington or even a walk around the park. But I did combine some quick grocery shopping with a walk down and back up the hill on Fore Street. That was about 20 minutes of exercise with one very brief (couple minutes) stop at the butchers shop.
Then I did a few yoga postures - no more than 10 minutes. It wasn't much today, but it felt like enough. |
Today's workout:
5 minute warmup -2.5 minutes floor aerobics -2.5 minutes step aerobics Wood Chop - 2/10 - 3kg weight 2.5 minutes step aerobics Dumbbell Side Swing - 2/10 each side - 1kg 2.5 minutes step aerobics Dumbbell Press - 2/10 - 2kg 2.5 minutes floor aerobics Seated Back Fly - 2/10 - 1kg 2.5 minutes step aerobics Lat Pulldown - 2/10 - band 2.5 minutes step aerobics Simultaneous Dumbbell Curl - 2/10 - 3kg 2.5 minutes floor aerobics Behind-Your-Back Arm Raise - 2/10 - 1kg 2.5 minutes step aerobics Seated Straight-Leg Lift - 2/10 Lying Leg Curl - 2/10 All-Fours Kickback - 2/10 2-Second Floor Crunch - 2/10 stretch |
5 minute warmup
-2.5 minutes floor aerobics -2.5 minutes step aerobics Wood Chop - 2/12 - 3kg weight Dumbbell Side Swing - 2/10 each side - 1kg Dumbbell Press - 2/12 - 2kg Seated Back Fly - 2/12 - 1kg Lat Pulldown - 2/12 - band Simultaneous Dumbbell Curl - 2/12 - 3kg Behind-Your-Back Arm Raise - 2/12 - 1kg 5 minutes step aerobics Seated Straight-Leg Lift - 2/12 Lying Leg Curl - 2/12 All-Fours Kickback - 2/12 2-Second Floor Crunch - 2/12 5 minutes cool down -2.5 minutes step aerobics -2.5 minutes floor aerobics stretch |
5 minute warmup
-2.5 minutes floor aerobics -2.5 minutes step aerobics Wood Chop - 2/12 - 3kg weight 2.5 minutes step aerobics Dumbbell Side Swing - 2/12 then 2/10 each side - 1kg 2.5 minutes step aerobics Dumbbell Press - 2/12 - 2kg 2.5 minutes floor aerobics Seated Back Fly - 2/12 - 1kg 2.5 minutes step aerobics Lat Pulldown - 2/12 - band 2.5 minutes step aerobics Simultaneous Dumbbell Curl - 2/12 - 3kg 2.5 minutes floor aerobics Behind-Your-Back Arm Raise - 2/12 - 1kg 2.5 minutes step aerobics Seated Straight-Leg Lift - 2/12 Lying Leg Curl - 2/12 All-Fours Kickback - 2/12 2-Second Floor Crunch - 2/12 2.5 minutes floor aerobics stretch |
I FINALLY did my cardio today - an hour later than scheduled. I just hate cardio!!
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 kicked my butt!) 5 cool down stretch I put on a faster workout tape today - at least 10+bpm faster. That seemed to make it more interesting - especially when I tripped over the step. :lol: I guess I was getting tired... :doah: |
Workout for Friday:
Wood Chop - 2/12 - 3kg weight Dumbbell Side Swing - 2/12 each side - 1kg Dumbbell Press - 2/12 - 2kg Seated Back Fly - 2/12 - 1kg Lat Pulldown - 2/12 - band Simultaneous Dumbbell Curl - 2/12 - 3kg Behind-Your-Back Arm Raise - 2/12 - 1kg Seated Straight-Leg Lift - 2/12 Lying Leg Curl - 2/12 All-Fours Kickback - 2/12 2-Second Floor Crunch - 2/12 stretch I didn't do aerobics on Friday - I think I was moping about my mysterious 3 lb. gain. |
Workout for Friday:
Wood Chop - 2/12 - 3kg weight Dumbbell Side Swing - 2/12 each side - 1kg Dumbbell Press - 2/12 - 2kg Seated Back Fly - 2/12 - 1kg Lat Pulldown - 2/12 - band Simultaneous Dumbbell Curl - 2/12 - 3kg Behind-Your-Back Arm Raise - 2/12 - 1kg Seated Straight-Leg Lift - 2/12 Lying Leg Curl - 2/12 All-Fours Kickback - 2/12 2-Second Floor Crunch - 2/12 stretch I didn't do aerobics on Friday - I think I was moping about my mysterious 3 lb. gain. |
And today's workout:
5 minute warmup -2.5 minutes floor aerobics -2.5 minutes step aerobics Wood Chop - 2/15 - 3kg weight 2.5 minutes step aerobics Dumbbell Side Swing - 2/12 each side - 1kg 2.5 minutes step aerobics Dumbbell Press - 2/15 - 2kg 2.5 minutes floor aerobics Seated Back Fly - 2/15 - 1kg 2.5 minutes step aerobics Lat Pulldown - 2/15 - band 2.5 minutes step aerobics Simultaneous Dumbbell Curl - 2/15 - 3kg 2.5 minutes floor aerobics Behind-Your-Back Arm Raise - 2/15 - 1kg 2.5 minutes step aerobics Seated Straight-Leg Lift - 2/15 Lying Leg Curl - 2/15 All-Fours Kickback - 2/15 2-Second Floor Crunch - 2/15 2.5 minutes floor aerobics stretch |
Today's workout:
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 kicked my butt!) 5 cool down stretch Had the fast CD on again, and man was it hard! :) |
Finally got my workout in. :)
5 minute warmup -2.5 minutes floor aerobics -2.5 minutes step aerobics Alternating sets: Wood Chop - 2/15 - 3kg weight Dumbbell Side Swing - 1/15 then 1/12 each side - 1kg Dumbbell Press - 2/15 - 2kg 5 minutes step aerobics Alternating sets: Seated Back Fly - 2/15 - 1kg Lat Pulldown - 2/15 - band Alternating sets: Simultaneous Dumbbell Curl - 2/15 - 3kg Behind-Your-Back Arm Raise - 2/15 - 1kg 5 minutes step aerobics Alternating sets: Lying Leg Curl - 2/15 All-Fours Kickback - 2/15 Alternating sets: Seated Straight-Leg Lift - 2/15 2-Second Floor Crunch - 2/15 stretch |
AEROBICS BfL style
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 is getting easier!) 5 cool down stretch |
Wood Chop - 1/15 - 3kg weight
Dumbbell Side Swing - 1/15 each side - 1kg Dumbbell Press - 1/15 - 2kg Seated Back Fly - 1/15 - 1kg Lat Pulldown - 1/15 - band Simultaneous Dumbbell Curl - 1/15 - 3kg Behind-Your-Back Arm Raise - 1/15 - 1kg Seated Straight-Leg Lift - 1/15 Lying Leg Curl - 1/15 All-Fours Kickback - 1/15 2-Second Floor Crunch - 1/15 stretch No aerobics today, and only one set of each exercise. Monday I switch to a new set of exercises - looking forward to that! Getting bored here... |
I've been away from my workouts for a week, but I'm back. Today's session was GREAT! I'm on to a new 4-week cycle, so new exercises.
5 minutes aerobic warmup -2.5 minutes floor aerobics -2.5 minutes step aerobics chop and twist 1/10 - one 3 kg weight in lieu of a medicine ball 2.5 minutes step aerobics -knee ups lying overhead pull 1/10 - 3 kg weight in lieu of a medicine ball 2.5 minutes step aerobics -side leg lifts chest fly 1/10 - 1kg weights - this is too light, but I didn't want to overtax my shoulder muscles 2.5 minutes step aerobics - pyramid up -1 minute - level 7 - basic step -1 minute - level 9 - basic run -30 seconds - level 10 - double time toe taps upright row 1/10 - 2 kg weights 2.5 minutes step aerobics - pyramid down -1 minute - level 7 - basic step (arms above head) -1 minute - level 6 - toe taps (arms above head) -30 seconds - level 5 - grapevine tried to keep aerobic intensity up by moving my arms above my head seated row 1/10 - 2 kg weights 2.5 minutes step aerobics -hamstring pull concentration curl 1/10 - 3 kg weights each side 2.5 minutes step aerobics -knee/side/hamstring repeaters french curl 1/10 - 2 kg weights (could try 3 next time) 2.5 minutes step aerobics - pyramid up -1 minute - level 7 - basic step -1 minute - level 9 - basic run -30 seconds - level 10 - double time toe taps forward and back kick 1/10 2.5 minutes step aerobics - pyramid down -1 minute - level 7 - basic step -1 minute - level 6 - toe taps -30 seconds - level 5 - grapevine side to side 1/10 - 3 kg weights 2.5 minutes aerobic cool down dog walk 1/10 each side chair curl 1/10 stretches Ahhhhhhhh - nice. :-) I felt very warm and sweaty. I think my body missed the regular movement. |
AEROBICS BfL style
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 is hard again) 5 cool down stretch |
Today's mega-workout in 35 minutes flat. :D
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 1/10 - one 3 kg weight in lieu of a medicine ball lying overhead pull 1/10 - 3 kg weight in lieu of a medicine ball chest fly 1/10 - 2kg weights upright row 1/10 - 3 kg weights seated row 1/10 - 2 kg weights concentration curl 1/10 - 3 kg weights each side french curl 1/10 - 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 - repeaters - knee, side, hamstring 9 - level 7 - basic step 10 - level 6 - toe taps on step 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 Ah this was tough! Going to level 10 twice in the workout guaranteed that might heart rate stayed elevated through most of the weight lifting and that I was sweating buckets! I'm glad I finally got this in today. I got my Visa right before I worked out, and that led to an hour and a half of doing other things - frantically! The workout has calmed me down. And now - I'm going to go get my NI number. :) I'm going to try and add some aerobics due to last night's tiny indiscretion. :) |
Forgot to post yesterday's workout!
I walked to and from Dartington College - which is up hill one way and down hill the other with few exceptions - at about a 3pmh pace on average. Total walking time was an hour. |
This morning's workout - done at 6am!!! OMG...
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 is hard again) 5 cool down stretch More later. |
And more for today:
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 2/10 - 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 - 2kg weights I wonder if I can up this to 3 kg? upright row 2/10 - 3 kg weights seated row 2/10 - 2 kg weights up to 3 kg? concentration curl 2/10 - 3 kg weights each side french curl 2/10 - 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 - repeaters - knee, side, hamstring 9 - level 7 - basic step 10 - level 6 - toe taps on step 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 |
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