Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 35 mins Brisk Walk - 4mph - treadmill set on a slight incline

UBWO:
Bicep Curl - 4kg - 3 x 10
Lat raise - 2kg - 3 x 10
Wrist curls - 2kg - 3 x 6 (each way)
Tricep Pushdown - 5kg - 4 x 10
Pec deck - 5kg - 4 x 10

Stretches: Calves, quads, hams, upper back, chest and triceps


Increased time on treadmill
Increased reps on UBWO - next progression will be to increase the weights - although I've done this with the bicep curls, I'm not quite ready yet to increase any of the others.


and ... 1 hour yoga class

Demi,
today was my official weigh-in day, and in one week, I've lost 10 pounds. I feel amazing. I went to the gym this AM and got my weight lifting in, and tonight my thighs are sssooooo sore.

Hugs,
joan

1 hour power walk

Stretches: Calves, quads, hams, upper back, chest and triceps

plus,
Straight leg lifts 3 x 10
Side leg lifts 3 x 8

Ab crunches 5 x 10
Obliques 2 x 10
Back raises 2 x 10

Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 35 mins Brisk Walk - 4mph - treadmill set on a slight incline

UBWO:
Bicep Curl - 4kg - 3 x 10
Lat raise - 2kg - 3 x 10
Wrist curls - 2kg - 3 x 6 (each way)
One-arm row - 2kg - 2 x 10 each side
Tricep Pushdown - 5kg - 4 x 10
Pec deck - 5kg - 4 x 10

Stretches: Calves, quads, hams, upper back, chest and triceps



Plus, 30 minute stretching routine - following Aussie Fit Stretch and Flex video

2 hour walk/hike - rough terrain


UBWO using 2kg dumbells
Lat raise 2 x 10
Biceps curl 3 x 10
Chest Fly 2 x 10
One-arm row 1 x 10 each side
Triceps kickback 1x10 each side
Triceps toner 1x10 each side

50 ab crunches

Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 40 mins Brisk Walk - 4mph - treadmill set on a slight incline


Didn't have a lot of time, so completed my UBWO etc at home. Need to see about getting some 4kg weights so that I can really challenge my biceps and triceps at home.

UBWO using 2kg dumbells
Lat raise 2 x 10
Biceps curl 3 x 10
Chest Fly 2 x 10
One-arm row 1 x 10 each side
Triceps kickback 1x10 each side
Triceps toner 1x10 each side

50 ab crunches


Just wanted to note here that my UBWO is a little different at home to the one I am able to do at the gym - only have dumbells at home, no fancy pec deck equipment etc (yet!).


No body conditioning class tonight - it's been changed to a Tuesday for the next couple of weeks.

Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 40 mins Brisk Walk - 4mph - treadmill set on a slight incline


plus, 1 hour body conditioning class - with the focus mainly on the abs tonight

A busy day!


1 hour power walk

plus, 1 hour Yoga class

followed by a 45 minute Aqua Aerobics class

Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 35 mins - 3.5 mph


UBWO

Chest Fly 2 x 10/15
Lat Pullover 2 x 10/15
Modified Push up 1 x 10
Chest Expansion
Biceps Curl 2 x 10/15
One-Arm Row 2 x 10/15
Standing Triceps Kickback 2 x 10/15
Standing Triceps Toner 2 x 10/15
Triceps Stretch
Standing Front Raise 2 x 10/15
Standing Overhead Press 2 x 10/15
Upper Back/Shoulder Stretch



Had to move down a gear on the treadmill today - hamstrings wouldn't take too fast a pace - due no doubt to doing too much yesterday and not stretching enough.

Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 30 mins at 4 mph with 4 x 1 minute of running at 6 mph (!), 5 mins cool down at 3 mph

plus, 15 minutes of stretching exercises

and 50 ab crunches

Read about it hon but not bought it- have you? Am getting a little bored with the WAP but I know I should really up the intensity and get onto some higher impact stuff. I did buy Davina McCalls video so may try that. Let me know how you get on with Lorraine and her growler

Saturday - DAY OFF

Sunday - 2.5 hour walk



Today:

(Lunchtime)

Gym workout:
Bike, warm-up, 5 mins at 65 RPM

Treadmill, 30 mins at 4 mph with 5 x 1 minute of running at 6 mph, 5 mins cool down at 3 mph

plus, 15 minutes of stretching exercises

(This evening)

UBWO
Chest Fly 2 x 10/15
Lat Pullover 2 x 10/15
Modified Push up 1 x 10
Chest Expansion
Biceps Curl 3 x 10/15
One-Arm Row 2 x 10/15
Standing Triceps Kickback 2 x 10/15
Standing Triceps Toner 2 x 10/15
Triceps Stretch
Standing Front Raise 2 x 10/15
Standing Overhead Press 2 x 10/15
Upper Back/Shoulder Stretch

and 50 ab crunches

Gym workout:

Bike, warm-up, 5 mins at 65 RPM

Treadmill, 30 mins at 4 mph with 2 x 1 minute of running at 6 mph, 5 mins cool down at 3 mph

plus, 15 minutes of stretching exercises


... found I wasn't up to running too much today (too tired - see journal) so only managed 2 minutes.



Tonight:

Midsection WO

Roll-Down 8
Pulsing Crunch 8 x 2
Single-Leg Stretch 8 x 2
Twisting Crunch 8 x 2
Full-Body reach
Modified T-Stand 8 each side
Plank Pose Hold for 1 minute
Lower Back Strengthener 8 x 2
Child’s Pose

Wednesday: 1.5 hour walk


Thursday:
Gym workout:

Bike, warm-up, 5 mins at 65 RPM (10mph)
Treadmill, 30 mins at 4 mph, 5 mins cool down at 3 mph
plus, 15 minutes of stretching exercises


Friday:
Gym workout:

Bike, warm-up, 5 mins at 65 RPM (10mph)
Treadmill, 30 mins at 4 mph, 5 mins cool down at 3 mph
plus, 15 minutes of stretching exercises

and this evening:

UBWO
Chest Fly 2 x 10/15
Lat Pullover 2 x 10/15
Modified Push up 1 x 10
Chest Expansion
Biceps Curl 3 x 10/15
One-Arm Row 2 x 10/15
Standing Triceps Kickback 2 x 10/15
Standing Triceps Toner 2 x 10/15
Triceps Stretch
Standing Front Raise 2 x 10/15
Standing Overhead Press 2 x 10/15
Upper Back/Shoulder Stretch

and 50 ab crunches

Saturday: DAY OFF



Sunday: 2 hour walk - approximately 7 miles

plus, 15 minutes of stretching exercises