Tag Archive | workout

My Dumbell Workout

2kg-dumbbellI FINALLY created a dumbbell workout and performed it for the first time on Saturday, and I have already determined a schedule for this workout: Saturday, Sunday, Tuesday and Thursday.

These are the moves:

10 Dead lifts (to standing position)

10 Dead lifts to sky (hold above head 2 counts)

10 Bicep curls

10 Tricep kickbacks (bent knee, leaning forward)

10 Overhead presses

10 Curl punches (one arm at a time)

10 Side lifts (straight arms, straight legs)

10 Cross body curl (one arm at a time)

It’s a short workout, only takes about 6.5 minutes to complete, but it isn’t as easy as it may seem. I’m using a 5lb weight (wimpy, I know), which is what I was using when I stopped doing dumbbell workouts after moving to my current home, but I have arthritis and I’m weak as tea from not using free weights for so long.  I was really sore after the first time, but it didn’t last long. I hope to increase reps to 20 by the end of the month, but a problem with my medium tension resistance band may make that harder … or easier. Who knows?

Two days ago, my medium resistance band broke, as a result of a mysterious 1/2-inch cut whose origins I still haven’t determined. I saw the cut before beginning my workout but did it anyway; less than half way through my workout it broke. I immediately switched to the red band – a heavy resistance band, and it has been HARD. Moving that band through 3 sets of each move is so much harder than I ever imagined it would be, but today was slightly easier than Tuesday, which is encouraging.

While shopping, yesterday, I considered purchasing 20-lb tubing. I decided to think about it before making the purchase. I have always been leery of tubing, because of the things I’d heard about them breaking free and hitting the user in the eye, blinding them. I chose bands way back when because I thought they would be safer and I would not have the breaking problem (which happened anyway), but since that was no guarantee, though I was not harmed in any way when it broke, I still think I should give tubes a try. Maybe, next year. I think it’s a little late in the year to change my equipment now. Maybe, I’ll move on to tubes when the red band become easy.

In the meantime, I will continue getting my resistance workout done with the red band and consider adding dumbbell reps at the end of next week, if I don’t believe I will be too sore as a result. I’ll post again when something changes. 🙂

October Goal Achieved and Exceeded!

kept-calm-and-reached-100-goalIf you read my last post, you know that my goal was 1800 minutes of exercises by October 31st. Well, I have reached 1905 as of this morning. Yay! 😀

I am so proud of myself, because I wasn’t sure if I’d make it. I had to skip a few days this month, due to last minute plans/emergency, sickness and Murphy’s Law, even this morning I had to cut my workout short, but I still managed to surpass my intended goal.  I can only hope that I have the stamina and will to reach another 1800 minutes or greater by the end of November.

Tomorrow, I start from scratch. I plan to do what I did this month and stay on schedule as much as possible. No one can control every thing in life, but I will concentrate on controlling what I can. Continue exercising earlier, to help avoid interruptions. Interruptions are what interfered the most with my Summer workouts. Going to bed earlier and getting up at the same time every morning has also helped. I feel less lethargic in the mornings. Also, still drinking green tea. It is a great energy booster, especially when I walk for long periods.

I should mention that, in addition to exceeding my goal, I also switched to the blue resistance band two weeks ago, then I got cocky and upped my sets to 3 sets of 30 reps this week. Now, my resistance routine is kicking my butt! I am so tired afterwards I can hardly believe it. I never would have thought that one extra set of the same moves could make such a huge difference. That is why I decided to wait on the dumbbell routine and also adding a 4th set to my Broomstick workout. I need to get used to the blue band and extra set first. Maybe in a couple of weeks.

My November goal is, of course, 1800 minutes, but I’m hoping to exceed my goal once again.  I also hope to introduce dumbbells back into the mix. If I can do both of those things I will be very happy. 🙂

Will post again when I have made any significant changes.

I’m Finally Doing It ALL! Updated Updated Workout

Last week, I changed the order of the floor exercises somewhat, putting vertical and horizontal scissors at the start, followed by reverse crunches and then the rest, and I have been able to consistently get through the entire routine! I could not do the scissors at all when I put them last. I’ve learned a valuable lesson: Do the hard stuff first!  I’m pleased that I can now do my entire routine without struggle. It’s still challenging, more challenging than before, but doable.

So, here’s the entire workout, in its proper order:

Standing exercises:

Stretching – 5 mins

Twists – 50 (each side)

Side leg lifts – 2 sets of 30 reps, per leg (Lifting leg to hip height and back down to starting position, using only core muscles for balance)
Knee lifts – 3 sets of 30, per leg (lift to hip height)
Forward leg lifts – 2 sets of 30, per leg (lift to hip height)
*Deep squats – 3 sets of 20 (Start with legs hip length apart, shoulders back, and squat until the fingers tips of both hands can touch the floor)

Twists – 50 (each side) *Reverse crunch – 2 sets of 10 (or, as I mentioned above, all 20 at once)

Floor exercises:

*Vertical scissors – 2 sets of 10

*horizontal scissors – 2 sets of 10

*Reverse crunch – 2 sets of 10 (or, as I mentioned above, all 20 at once)

Heel touches – 2 sets of 30
Butterfly crunches – 150
Roll-ups – 30
Bridge butt lifts – 2 sets of 30 reps
Leg circles – 2 sets of 30, per leg (at this point, I am saving myself the time it takes to repeatedly change sides and simply doing all 60 at once)

Standing exercises:
Twists – 50 (each side)

*Knee to opposite elbow lifts – 50 (each leg)
Wall push-outs – 50 (usually at a 45 degree angle)
Heel to buttocks back kicks – 50 (each leg)
Arm circles – 50 forward, 50 back

Twists – 50 (each side)

 

*These are all new or altered exercises

I hope to add more new exercises in the not so distant future. But in the meantime, I hope to see a stronger, more toned, lower abs section. I have always had difficulty with strengthening my lower abs. No idea why.

If you want to see how to correctly perform the new floor exercises, watch Davey Wavey’s video here: http://www.youtube.com/watch?v=zjbFwtYXN80

I have also created a new workout sound track to go with this routine. After using the same music for so long, it’s taken time to get use to the new music and how it syncs up with the movements, but I like it. I will post that next.

Switched Up Old Calisthenics & Abs Workout

I had planned to create an entirely new calisthenic routine and slowly build on it, but then I realized that it may make me weaker, so I did the old routine just to see if I could after a seven month hiatus ( I nearly died first time around), and decided to give it a few tweaks instead. So far, I have eliminated the two exercises I have always felt were not a very efficient use of my exercise time: Seated knee lifts and toe raises. I have changed the squats into DEEP squats, that require me to touch the floor. I do 3 sets of 20 for now. They are very hard to get through, but I feel their effect.

It’s strange how much easier the workout was the second time I did it. The first time I must have lost at least 2 liters of fluids in sweat, my clothes were completely soaked! The second time was challenging, but I didn’t sweat nearly as much, nor did I require a full hour of rest to function again. Still, I feel like I need more or better lower abdominal exercises, and I will be adding those as soon as I have grown more accustomed to doing the tweaked workout. It’s been less than a week, btw. I am considering three moves from this video:

The horizontal and vertical scissors and the reverse crunches. When I add them into the mix I will post again with my entire Calisthenics & Abs workout. Hopefully, by the end of the first week of October. 🙂

June Goal Reached!

CelebrateAs of today, I not only reached my June Walking goal, I exceeded it by 37 minutes, for a total of 1037 minutes. I’m very happy about that. 🙂

I think my next goal should be for my resistance band routine and broomstick workout. I slacked a little on the resistance band routine to make time for walking so I would meet my June goal.

So, my July goal is to do both the broomstick and resistance band workouts at least 16 days this month. I will try to hit 1000 walking minutes again this month, but not by skipping out on the resistance or broomstick workouts.

I’ll post again when I have something new to report.

 

Resistance Band Workout

Stretches / Warm-up (at least 5 minutes)

Side Twists – 50

 

Standing Side Leg Lifts – 2 sets of 30

Squats (band pulled to hip height) – 2 sets of 30

Forward Pulls – 2 sets of 30

Leg Presses – 2 sets of 30

Side Leg Lifts – 2 sets of 30

Single band chest flys – 2 sets of 30

Single bands back flys – 2 sets of 30

 

Side Twists – 50

Stretches / Cool down

 

It feels pretty intense with the new band, and it’s very effective. Enjoy!

 

Update and Discovery

I have been consistent with my exercises, and even discovered resistance bands. Never used them before last week, when I received one as a free gift when I renewed my subscription to Fitness. They are a really great way to build strength and burn fat. The only downside is I feel really hungry after I finish my workout, and the workout that I have come up with so far is only 21 minutes long, including stretching.

 21 minutes must be enough, because I always feel a little achy when I complete my routine. I feel more worn out after my usual calisthenics and abs routine, but not achy. Not in months. I am still looking for new moves and planning to add reps as soon as what I am doing now no longer yields progress.

 For the record, I do the resistance workout between my calisthenics and abs workout days. I will update with specific exercises, etcetera,when I have a set routine that I feel will take me into Winter. I’m hoping for 30 minutes worth of resistance exercises. If you have any suggestions, leave them below.