[Trixie14]

Ok I've come up with a new exercise routine that I hope to start in January, because I have to buy a stationary bike before I can start that part, but I will be walking starting Tomorrow, weights I probably won't add in until the new year either because I need to borrow hand weights from my mom and I won't see her until christmas day. Anyway here it is:

Monday to Saturday
- Walking for 30-60 minutes (I have a paper route that I start tomorrow to earn some extra cash for a bit b/c the town I live in is fairly small so their arnt many places hiring at the moment, and I figured having a paper route would give me a reason to HAVE to walk, I deliver around 50 papers 6 days a week, and I make around $115 every 2 weeks so it isn't bad for now, I also check the mail everyday, since we have a PO Box, it takes me about 10-15 minutes to do that, and my bf and I walked my paper route yesterday and it took 35 minutes without stopping to deliver papers)

Monday, Wednesday and Friday

WARM UP - 10 minutes on stationary bike

ARMS - Reverse Grip Biceps Curl, Reverse Flye, Bent Over Tricep Extension, Curl to Upper Cut, Victory Push and Whole Enchilada (these are exercises that focus on the arms from SELF magazine, I would post pictures but I don't have my scanner here, sorry. I made sure that I could target my shoulders, back, triceps and biceps with these exercises though.)

LEGS - High Five Squat, Calf Raise/Standing Heel Raise while holding weights, Hip Hike, Walking Mini Lunge and Hipflexor Stretch (Again from SELF Magazine)

ABS - 15 crunches in between each section (ex. warm up, crunches, arms, crunches, legs, crunches, cardio, crunches, stretch) For a total of 60.

CARDIO - 20 minutes on bike

STRETCH - Spine & Shoulder Stretch, Ab Stretch/Back Toner, Toning Hip and Back Stretch, Strengthening Lower Back Stretch, Side Stretch, Knee to Nose Stretch (Again these stretches are from a magazine with pictures, so I cant show the pictures b/c I don't have my scanner)


Any suggestions? Is this a good workout? Also I was thinking of starting with 3lb weights, then 5lbs and then eventually 8lbs, with maybe 10 reps of each arm and leg exercise? Does this sound ok?

[wannaBaloser]

Your exercise routine is excellent. Your plan with weights is good. Begin with a warm up and do 8 reps of each exercise w #3 very slowly. This is one set. after one month do 12 reps of each exercise; after one more month do 8 reps but do 2 sets. If at any time it feels too much, or you miss a few days .. drop back to a lower level. Dont rush it and allow your muscles to get used to the movements. Ultimately you may be using #5 and 16 reps and 4 sets....(that is the max suggested for me.) Consistency and patience are your best friends. Good for you for a well thought out plan, the best of luck

O2BN...Bantry

one step at a time will bring you to the end of a journey

walkin2bfit
aka
sherry

[Trixie14]

Thanks!

[okie74]

I recommend a stretch after your warm up as well as the one after your cooldown

[fikustrees]

I would recomend doing some excersises for your back, I wasn't using mine and it really started to hurt until I added pilaties back into my program. But there are lots of really easy excersises for your back.