2/24/11 workout (biceps and legs)

Warm up:
5 min elliptical

Stretch: 5 minutes

Biceps
Dumb bells 5 lbs to 8 lbs
5 sets of 12 reps
Cables at 10 lbs to 15 lbs
3 sets of 12 reps
Assisted pull-ups: body weight – (70 lbs to 90 lbs)
3 sets of 8 reps
LEGS Circuit 1 (SETS OF 30)

Squat with stability ball using 5 lbs

Hamstring Curl with Stability Ball (lay on mat, calves on stability ball, lift butt by lifting hips toward ceiling, pull ball in with feet, push ball back out, back to starting position)

10lbs dumbbell lunges (30 each side)

Single leg bridge (lay on mat, bend right leg and lifting left leg up toward ceiling, Lift butt off floor by pushing off right foot and lifting hips toward ceiling, Return to start position and repeat on other leg)

LEGS circuit 2 (SETS OF 30, except Plies)

Pilates inner and outer leg lifts on mat (30 each)
Outer Thigh Lift with Stability Ball (get on knees, lean on stability ball with elbow, extend the leg away from ball, lift that leg toward ceiling)
Draw inner thigh circles OR find a bar and do inner thigh lifts
2 Plies (Stand with your feet slightly wider than shoulder-width apart and your toes pointing out. Bring arms out straight in front of you and lower into a squat. Come back up and repeat. 40 seconds. Last 20 seconds pulse at bottom of squat)
Break: 5 minute leg stretches
Run: 6.2 for .5 mile
Walk: treadmill at 3 for .25 mile

Work out planning

Yesterday, I started to create my own work out routines. I find that doing a little planning comes a long way. Usually, I go to the gym and just do whatever I feel like doing. It works but I am always wondering what I should do next. With a devised workout plan, I don't need to constantly think of the next step. Also, my workout become more efficient since there is strategy behind the sequence. Additionally, it is like doing circuits which is good for the heart. It's definitely more work since I read through various workouts to create my own but worth the effort. Here was my workout for yesterday:

(triceps and abs)

Warm up:
5 minutes on elliptical.

Stretch:
5 minutes (10x 30sec)
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In sequence:
Triceps:
5 lb- extensions on bench
3 sets of 20 reps

Assisted dips:
(body weight) – (80lbs or 90lbs)
3 sets of 15 reps

Pull downs:
50lbs or 60 lbs
3 sets of 12 reps
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Cardio:
1 mile at 6 speed
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Abs
10 minute ab workout:
0:01 – 2:00 – Perform as many well-done basic curls as possible within two minutes.
2:01 – 2:30 – Rest for thirty seconds.
2:31 – 4:30 – Complete as many accurate cross-curls as possible within two minutes.
4:31 – 5:00 – Rest for thirty seconds.
5:01 – 7:00 – "Bicycle" for two minutes.
7:01 – 7:30 – Rest for thirty seconds.
7:31 – 9:30 – "Climb the rope" for two minutes.
9:31 – 10:00 – Stretch the abdominal muscles.

break with a .5 mile walk at 3

continue doing ab work on stability ball and ab machines

cool down with .5 mile stair climb

Stretch


Basic Curls: Lie on your back with knees bent. Place your fingertips at your ears and use your stomach muscles to pull yourself about five or six inches. Slowly lower back down. Avoid using momentum to perform the exercises.
Cross-Curls: Begin in basic curl position. Contract stomach muscles and lift to the right as you bring your right elbow to your left knee. Switch and bring left elbow to right knee.
Bicycle: Begin in basic curl position but prop your upper body up on your elbows. Straighten your legs and then raise both legs several inches off the floor. Pull your right leg in to your body, then extend it as you pull in your left leg. Continue this "bicycling" motion.
Rope Climb: Begin in basic curl position. Raise your legs straight up into the air while keeping your upper body flat on the floor. Using your abdominals to lift your upper back off the floor, use your hands and arms to pretend you are climbing a rope. Grasp the "rope" with your right hand as you bring your right side off the floor; then switch and use your left hand.

*bring workout gloves, towel and water bottle and use phone as timer and TOWEL
(1 hour 10 min)

Wasabi is good for you!

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Letting go

“Some of us think holding on makes us strong, but sometimes it is letting go.” — Herman Hesse