Treadmill, 35 mins at 4 mph (hill climbing programme), 5 mins cool down at 3 mph LP 2

plus, 15 minutes of stretching exercises

UBWO
Bicep Curls - 2 x 15 - 4kg
Wrist curls - 2 x 15 - 2kg
Lateral Raise - 2 x 15 - 2kg
Dumbell Press - 2 x 15 - 2kg
Forward raise - 2 x 15 - 2kg
One-Arm Row 2 x 15 - 2kg
Tricep Push Down - 2 x 15 - 5kg
Chest Fly - 2 x 15 - 5kg


One hour Yoga class LP ½

Treadmill, 35 mins at 4 mph, 5 mins cool down at 3 mph - treadmill set on level surface LP 2

plus, 15 minutes of stretching exercises


45 mins Fitness Ball Workout LP ½
Hamstring Curl x 20
Wall Squats x 10
Total Body Stretch x 10
Chest and abs stretch x 10
Side Lying Stretch x 10
Press Ups x 10
Crunches x 10
Hamstring Stretch x 10
Reverse Curl x 15

Friday:

UBWO
Bicep Curls - 2 x 15 - 4kg
Wrist curls - 2 x 15 - 2kg
Lateral Raise - 2 x 15 - 2kg
Dumbell Press - 2 x 15 - 2kg
Forward raise - 2 x 15 - 2kg
One-Arm Row 2 x 15 - 2kg
Tricep Push Down - 2 x 15 - 5kg
Chest Fly - 2 x 15 - 5kg

20 mins Treadmill LP 1

Didn't have much time yesterday, and felt that my UBWO needed to take priority, hence only 20 mins on the treadmill.

Saturday: Day off


Sunday: 1 hour walk LP 3


Today: 1 hour Pilates class LP ½


Unfortunately, was unable to get to the gym today because I was on a course.

Yesterday:

None


Today:

30 mins Walk LP 1½
1 hour Yoga class LP ½

Have been bad - not much activity on the exercise front for the last week, I'm afraid. Now, however, back on track, with a view to some serious workouts

UBWO
Bicep Curls - 2 x 15 - 4kg
Wrist curls - 2 x 15 - 2kg
Lateral Raise - 2 x 15 - 2kg
Dumbell Press - 2 x 15 - 2kg
Forward raise - 2 x 15 - 2kg
One-Arm Row 2 x 15 - 2kg
Lying Dumbbell extensions- 2 x 15 - 2kg
Hammer Curls - 2 x 14 - 2kg
Chest Fly - 2 x 15 - 5kg

30 mins Treadmill LP 1½

plus 15 minutes stretching

Cardio workout:
Stairmaster - 10 mins
Treadmill - 20 mins on incline at 3.8 mph, plus 5 mins cool down at 3 mph

50 Ab Crunches
20 Lying leg raises
10 mins stretching



This evening: 1 hour Yoga class

10 mins warm up Treadmill at 3.5 mph

One-Arm Rows 2 x 15
Pushups 2 x 15 (performed against wall as I'm not strong enough yet to do them properly)
Dumbbell Shoulder Press 2 x 15
One Legged Dumbbell Calf Raises 2 x 15
Dumbbell Curls 2 x 15
Overhead Tricep Extensions 2 x 15
Dumbbell Squats 2 x 15
Stiff Legged Deadlifts 2 x 15

10 minutes stretching exercises

The above is Day 1 of Break-In Routine #1 from the Body Sculpting Bible for Women. I performed the routine with 2lbs weights - this is because I want to make sure that I'm performing the technique and form correctly before I begin using heavier weights.

I'm planning to follow the BSBW Break-In Routine #1 for the next 6 weeks, and then hopefully move on to the more advanced BSBW routines

Cardio workout:
Stairmaster - 10 mins
Treadmill - 20 mins on incline at 3.8 mph, plus 5 mins cool down at 3 mph

50 Ab Crunches
20 Lying leg raises
10 mins stretching


Planning to dig out my gravity (air) walker later - a great low impact workout to tone bums and thighs Aiming for 15-20 mins to start with

10 mins walking - warm up
10 mins stretching

Day 2 BSBW routine #1

Modified compound superset #1
Dumbell squats 2 x 12
Lunges 2 x 12

Modified compound superset #2
Ballet squats 2 x 12
Stiff-legged deadlifts 2 x 12

Modified compound superset #3
Dumbbell calf raises (one-leg) 2 x 12
Dumbbell upright rows 2 x 12

Modified compound superset #4
Dumbbell calf raises (two-legs) 2 x 12
Triceps kickbacks 2 x 12


For anyone who is interested, the BSBW routine #1 consists of 3 days (Days 1, 2 and 3) of weight training, interspersed with 3 days of cardio and abdominals, plus one rest day.

I'm currently just 'feeling' my way through the routines, practising form and technique.

I'm planning to do the routine on a Monday-Saturday basis - Day 1 Monday, Cardio/Abs Tuesday, Day 2 Wednesday, Cardio/Abs Thursday, Day 3 Friday, Cardio/Abs Saturday, day off Sunday.

Will be starting 'properly' on Monday. Also intend to do Pilates a couple of times a week (class and video), along with yoga (class and video) and to use my gravity walker.




Planning some gravity walking and pilates later today.

30 mins Pilates following Body Control Pilates vid

Cardio and Abdominals

20 minutes treadmill - hill climb

Modified compound superset #1
Lying leg raises 2 x 10
Crunches 50

Stretching exercises
Quads
Hamstrings
Chest
Calves
Back
Shoulders

10 minutes stairmaster



plus, 1 hour Pilates class

Routine #1 Day 1

15 minutes warm up
10 minutes treadmill, 4mph, slioght incline, plus stretching exercises
Quads
Hamstrings
Chest
Calves
Back
Shoulders


Modified compound superset #1
One-Arm rows 2 x 12
Pushups 2 x 12

Modified compound superset #2
Dumbbell shoulder press 2 x 12
Dumbbell calf raises 2 x 12

Modified compound superset #3
Dumbbell curls 2 x 12
Overhead triceps extensions 2 x 12

Modified compound superset #4
Dumbbell squats 2 x 12
Stiff-legged deadlifts 2 x 12

Cardio and Abdominals

20 minutes treadmill - interval training

Modified compound superset #1
Lying leg raises 2 x 10
Crunches 50

Stretching exercises
Quads
Hamstrings
Chest
Calves
Back
Shoulders

10 minutes stairmaster



plus, 1 hour Yoga class

Routine #1 Day 2

10 minutes warm up - treadmill, 3.5mph, flat
plus stretching exercises
Quads
Hamstrings
Chest
Calves
Back
Shoulders

Modified compound superset #1
Dumbbell squats 2 x 12
Lunges 2 x 12

Modified compound superset #2
Ballet squats 2 x 12
Stiff-legged deadlifts 2 x 12

Modified compound superset #3
Dumbbell calf raises (one-leg) 2 x 12
Dumbbell upright rows 2 x 12

Modified compound superset #4
Dumbbell calf raises (two-legs) 2 x 12
Triceps kickbacks 2 x 12


Because I was practising correct form, I didn't actually use any weights for my squats and lunges.