) Wide Grip Pulldown
3 sets of 20
This exercise targets the muscles along the side of your upper back.
2 ) Jumping Lunges
3 sets of 10
This is a killer exercise used by athletes to develop explosive power and core strength.
Circuit 2
1 ) Dumbbell Row
3 sets of 25
Tone your upper and middle back, biceps, and rear delts.
2 ) Extended Plank
3 sets of 1
1 minutes
This variation places much greater emphasis and intensity on the rectus abdominus because you are not able to utilize your arms as pillars to support your body weight.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 3
1 ) Zottman Curls
3 sets of 25
This version of the bicep curl puts more emphasis on the forearms and the inside of the biceps.
2 ) Step Up
3 sets of 15
Step it up and work your glutes, hamstrings, and quads!
3 ) Plank Twists
3 sets of 15
Plank twists work not only the rectus abdominus but the internal obliques as well.
Circuit 4
1 ) Reverse-Grip Curls
3 sets of 20
This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps.
2 ) Side Plank
3 sets of 1
1 minutes
This all-in-one move targets the rectus abdominus, lower back, chest, and shoulders.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 5
1 ) Superman
3 sets of 15
Develop your own superpowers with this back-strengthening move!
2 ) Bicycle Crunch
3 sets of 25
The bicycle targets your rectus abdominus (inner and outer obliques).
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Back to work next week so I am sticking with my 50 mile goal for now....was over last month giving me 620 miles on the year...not as good as the previous year but better than many others!
I'm in! This is the hardest month, due to the sudden crowds of my coworkers on the machines at the gym at my office & the new members at the gym in my neighborhood. But hey, I was them once, and their dues & their attention keep the gyms in business, so I want to encourage them to keep with it. As for me, I really want to try some new classes at my gym. There will be so many newbies that I won't stick out as much if I'm not familiar with the routines & the moves as the regulars are.
New Year's Day: 30 minutes elliptical, 30 minutes running on treadmill, abs work
Jan. 2: 60 minutes elliptical, 45 minutes Pilates class
Jan. 3: 60 minutes arc trainer, weights
Jan. 4: 60 minutes bike, abs work
Jan. 5: 60 minutes elliptical, weights
Jan. 6: 60 minutes bike, abs work
Jan. 7: 60 minutes bike, weights. I made myself go to the company gym on a night when I worked late. Now I won't get home till 9 PM, unfortunately, but at least I got in my workout.
Jan. 8: 60 minutes elliptical, abs work
Jan. 9: 60 minutes arc trainer, 45 minutes Pilates class
Jan. 10: 60 minutes swimming class, weights
Jan. 11: 60 minutes bike, abs work
Jan. 12: 60 minutes elliptical, weights
Jan. 13: 60 minutes bike, abs work, a little less than usual as my lower back is sore
Jan. 14: 30 minutes elliptical, 30 minutes running on treadmill, weights
Jan. 15: 60 minutes bike, abs work
Jan. 16: 60 minutes elliptical, 45 minutes Pilates class
Jan. 17: 60 minutes swimming class
Jan. 18: 60 minutes bike, weights
Jan. 19: 60 minutes elliptical, abs work
Jan. 20: 60 minutes bike, weights
Jan. 21: 30 minutes bike, 30 minutes elliptical, abs work
Jan. 22: 60 minutes elliptical, weights
Jan. 23: 45 minute spin class, abs work. My first spin class. I kept up, but the teacher says I sway back & forth too much. He's seen me on the stationary bikes upstairs & said my form was bad. I'm embarrassed. I've been riding a bike for an hour at least three & often more times a week for almost three years, since my weight loss journey began, and now I'm hearing my form isn't right. Oh, dear.
Jan. 24: 60 minutes swimming class, weights
Jan. 25: 45 minutes Pilates class, 60 minutes elliptical
Jan. 26: 60 minutes elliptical, 60 minute yoga class. The latter was very challenging. I had to use blocks to help with some of the positions.
Jan. 27: 60 minutes bike, weights. Trying hard not to "bounce," with the bike seat adjusted one notch higher.
Jan. 28: 60 minutes elliptical, 45 minutes Pilates class
Jan. 29: 60 minutes arc trainer, weights
Jan. 30: 30 minutes elliptical backward, 30 minutes arc trainer, 45 minutes Pilates class
Jan. 31: 60 minutes swimming class, weights. The swimming instructor has told me to work on my breathing. I'm strong & I should be able to do consecutive laps, but I get exhausted after one or two lengths. She says that is because I am not breathing right.
So, in short, I bounce when I bike, I don't breathe correctly when I swim, my core needs more work in Pilates and I need blocks to help in yoga class forward lunge. I'm definitely not a gifted athlete. But I keep moving & I plan to keep trying.
Last edited by saef; 01-31-2010 at 06:44 PM.
Reason: For clarity
My goals for January will be to exercise a minimum of 23 days and 1200 minutes.
Jan 1: 50 minutes (31 crosstrainer, 19 weight training)
Jan 2: 60 minutes (40 elliptical, 20 biggest loser wii workout)
Jan 3: 60 minutes fast walk to the dog park with 200 pounds of dogs!
Jan 4: 60 minutes boxing boot camp
Jan 5: none
Jan 6: 60 minutes spinning class
Jan 7: 60 minutes latin dance class
Jan 8: 46 minutes crosstrainer
Jan 9: 60 minutes Zumba
Jan 10: 40 minutes crosstrainer
Jan 11: 65 minutes boxing boot camp
Jan 12: none
Jan 13: 45 minutes crosstrainer
Jan 14: 60 minutes hip hop class
Totals for January:
12 days
666 minutes
Last edited by traveling michele; 01-14-2010 at 11:33 PM.
Circuit 1
1 ) Close-Grip Push-Up
3 sets of 15
This close-grip push-up places more emphasis on your anterior shoulders and triceps as well as your chest.
2 ) Wall Squat
3 sets of 1
1 minutes
This exercise helps you build strength in your quads and develop your form to prepare you for performing a full squat.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.
Circuit 2
1 ) Dumbbell Chest Fly
3 sets of 10
Grab some dumbbells and perk up your pecs!
2 ) Jumping Squat
3 sets of 15
The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.
Circuit 3
1 ) Bench Dip
3 sets of 20
Use a chair or a bench, and your own body weight, to work your triceps.
2 ) Backward Lunge
3 sets of 15
You will feel this version of the lunge more in your hamstrings.
3 ) Jumping Rope
3 sets of 1
2 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Circuit 4
1 ) Lying Leg Raises
3 sets of 10
Lying Leg Raises emphasize the lower abs.
2 ) Bent-Over Shoulder Raise
3 sets of 12
The bent-over shoulder raise targets your rear shoulders where your back muscles and shoulders come together.
3 ) Jumping Rope
3 sets of 1
2 minutes
This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.
Circuit 5
1 ) Triceps Kickbacks
3 sets of 20
Isolate your triceps and say goodbye to flabby arms.
2 ) Reverse Crunches
3 sets of 15
The reverse crunch specifically targets the lower abs and transverse abs.
3 ) Jumping Jacks
3 sets of 1
2 minutes
This is an excellent form of cardio that you can perform anywhere.