Workout 8-3-09 (Home)/Full Body

The body weight experiment continues: Day 2 of working out

20 push ups
15 crunches
5 squats (held for 20 seconds each)
4 planks (held 10 seconds each)
5 lunges (each leg)

The goal with each of these was to do as many as I could do, until I felt I just couldn’t do 1 more.

I’m still sore from doing this workout a couple of days ago, so I really had to push to even finish these numbers. I’ve decided that I’m going to try to do this exact workout for a week, then start increasing as often as I can, in hopes that by then end of the week (4 identical workouts), the soreness will go away and I can focus on increasing these numbers.

Workout 8-1-09 (Home)/Full Body

This is the start of an experiment. After talking to someone who is in great shape yet doesn’t go to the gym, then seeing part of his workout, I thought I’d give it a try. Essentially it is a “body weight” workout. You need no equipment, and if you look at the list of the exercises I’m doing so far, you might notice the similarity between these and high school gym class. I’m going to try doing this at least every other day.

20 push ups
15 crunches
5 squats (held for 20 seconds each)
4 planks (held 10 seconds each)
5 lunges (each leg)

The goal with each of these was to do as many as I could do, until I felt I just couldn’t do 1 more.

Results were better than I expected. Admittedly, most of the push ups were “girl style” but I still was able to do 20! The crunches were tough, but I’ve always hated those. With the squats and the planks I did use a timer (actually my HRM). And the lunges, I probably could have done more if I hadn’t done the squats. Not bad for not being in the gym for months!

Workout 1-12-09 (Gym) / warm-up & lower body (cut short)

Today was the first meeting with my personal trainer, in which we were actually training instead of doing paperwork. Unfortunately, the workout was cut short because I was going to pass out, faint, whatever you want to call it. I’ve always been told to have more of a snack before working out, not a full meal, because it might make you sick. I discovered today that an actual meal is a must before serious training, or you WILL get sick!

So, this is what I did before cutting everything off.

Dumbbell Squats – 7.5lbs in each hand @ 1×20
Dumbbell Swing – 12.5lbs @ 1×20
Dumbbell Squats – 7.5lbs in each hand @ 1×12
Dumbbell Swing – 12.5lbs @ 1×12

So, I’ll be meeting with my trainer again tomorrow, but will definitely have breakfast, first, then see how the rest of the workout goes.

Workout 1-5-09 (Gym) / cardio & lower body

30 min treadmill-3.2 avg

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hip adduction-2×15 @ 30lbs (need to add more weight next time)

hip abduction-2×15 @ 30lbs (need to add more weight next time)

leg extension-2×15 @ 20lbs (quads)

leg curl-2×15 @ 30lbs (hamstrings; need to add more weight next time)

seated leg press-2×15 @ 50lbs (quads, hamstrings, calves and glutes; added 20 lbs since last time and had to work harder, but doable)

Workout 1-2-09 (15 minute) / upper body

After taking about a week off, due to the holidays, it’s time to get some workouts back in.

Wall Pushups – 2×15 (Chest, Triceps, Shoulders)
Boxer – 2×15 (Upper back, shoulders)
Bent-Over Lat Row – 2×15 with a medium resistance band, instead of dumbbells, which I couldn’t find (middle and upper back, rear shoulders, biceps)

Workout 12-23-08 (15 minute) / upper body

Wall Pushups – 2×15 (Chest, Triceps, Shoulders)
Boxer – 2×15 (Upper back, shoulders)
Bent-Over Lat Row – 2×15 (middle and upper back, rear shoulders, biceps)

Workout 12-22-08 (15 minute)/ core

Airplane Pose – 2×15 (Back, Glutes, Hamstrings)
Dolphin Pose – 2×15 (Abs, Shoulders, Upper back)
Hip Flexor – 2×10 (Hips, Upper Thigh, Glutes)

Workout 12-21-08 (15 minute) / lower body

Squats-2×15 (quads, glutes)
Forward Lunges-2×15 (quads, glutes)
Bridges -2×15 (quads, glutes, hamstrings)

Workout 12-20-08 (15 minute) / upper body

Wall Pushups – 2×15 (Chest, Triceps, Shoulders)
Boxer – 2×15 (Upper back, shoulders)
Bent-Over Lat Row – 2×15 (middle and upper back, rear shoulders, biceps)

Workout 12-19-08 (15 minute)/ core

Airplane Pose – 2×15 (Back, Glutes, Hamstrings)
Dolphin Pose – 2×15 (Abs, Shoulders, Upper back)
Modified Plank – 1×2 (Abs)

It was a pretty light day, more to come tomorrow on Day 3 of the Challenge.