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Echo, thanks for explaining the smiley system. :D
I mix up my workouts so much because I go to two different gyms during the week. I'll explain. Two days a week, I get to work from home on my laptop. Then I go to the gym down the street from my apartment. Three days a week, I commute 45 minutes each way to Stamford, CT. We've got a gym at the office. I use the office's gym on those days. I tell myself I can't leave work till I've gotten in my workout. Because if I drove all the way home, and got in the door in my warm apartment, in this chilly, early evening Daylight Savings darkness, I would not go back out again. I would not get to the gym down the street, even though it's about two blocks away. Sundays, I've got a swimming class. I work on my form there. I want to be able to do laps & I want to do them more than once a week. But right now, I need to swim better, I need to breathe better, and I need to build up my endurance in the water. (Which I am finding is different from endurance on an elliptical, bike or treadmill.) I have foot problems & cannot run much. So I am working on swimming because it's something I can do that isn't weight bearing & it will last in the years ahead, if my foot problems just get worse. |
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Get well soon Michelle:) |
Good morning everyone! I've been so busy getting unpacked, settled in and getting our lives in order in the new place. I feel so scattered, but I think everything is coming together and getting a sense of "normalcy" now. I hate moving. I hope I never have to do that again. LOL!
Anyhoo, did some WATP's yesterday and will prolly do it again today. I DID finally find my workout videos and DVD's. I was totally stressing thinking I lost those too. How do ya lose things in a move you did? OMG! We even did a walk through and thought we had everything, but apparently, we missed a few things...O'well... Echo & Mercy, I am soooo missing you girls! I miss and need my support from this place. I DID drop out of the New Year BL challenge though. I just ain't "feeling it". I am happy the Blue Team has a new and motivated leader, but I just don't feel that's for me at this point. I think I'll check out the chicks up for a challenge forum. I am so proud of you two getting all skinny and rocking the exercise. I hope by this time next year I can say I'm in the 130's!!! Luv ya both!:hug: |
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Tuesday, December 15, 2009 Mercy's Plan for today:(
Email E-mail Print Print Warm Up/Prep 5 minutes Circuit 1 1 ) Wide Grip Pulldown 3 sets of 15 This exercise targets the muscles along the side of your upper back. 2 ) Lying Leg Raises 3 sets of 15 Lying Leg Raises emphasize the lower abs. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 2 1 ) Seated Row 3 sets of 15 This exercise targets your upper and outer back muscles 2 ) Cross-Over Lunge 3 sets of 15 This type of modified lunge places greater emphasis on the sides of your glutes. 3 ) Straight Leg Squat Thrust 3 sets of 1 1 minutes Try to work up to a minute of these leg squat thrusts in a row. Circuit 3 1 ) Backward Lunge 3 sets of 15 You will feel this version of the lunge more in your hamstrings. 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 4 1 ) Reverse-Grip Curls 3 sets of 15 This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps. 2 ) Scissors 3 sets of 15 Two for the price of one! Scissors work the lower abs as well as inner thighs. 3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Hammer Curls 3 sets of 15 This version of the biceps curl puts more emphasis on the forearms, as well as some muscles that reside underneath the biceps. 2 ) Reverse Crunches 3 sets of 15 The reverse crunch specifically targets the lower abs and transverse abs. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Cool Down 5 minutes |
42/50 Miles
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Went to the gym today... Did 1.25 miles @ 7.5 min per mile average + weights. :)
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44.5/50 MILES
2.5 miles with the mutts. |
First of all I wanted congratulate everyone for doing so well with their workouts :cheer2::cheer3:
I haven't been posting much but I am gonna start posting my goals for my 5 day workout week at the beginning of my week (Wednesdays) then I will come back the last day (Sundays) and post my progress for the 5 days. Goals this week - 90 minutes cardio/weight interval training x 5 days |
Workout: Thursday December 17, 2009 Mercy's workout
Print PrintEmail E-mail Warm Up/Prep 5 minutes Circuit 1 1 ) Dumbbell Chest Press 3 sets of 15 Strengthen your shoulders and your chest in one move! 2 ) King Squat 3 sets of 15 The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength. 3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 2 1 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up. 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 15 Use a chair or a bench, and your own body weight, to work your triceps. 2 ) Step Plyos 3 sets of 15 Step up for more shapely quads and thighs. Circuit 4 1 ) Reverse-Grip Shoulder Press 3 sets of 15 This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle. 2 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth. 3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms. 2 ) Double Crunch 3 sets of 15 The double crunch targets your entire rectus abdominus. It is very difficult but very effective. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Cool Down 5 minutes |
Workout: Friday December 18, 2009
Print PrintEmail E-mail Warm Up/Prep 5 minutes Circuit 1 1 ) Wide Grip Pulldown 3 sets of 15 This exercise targets the muscles along the side of your upper back. 2 ) Cross-Over Lunge 3 sets of 15 This type of modified lunge places greater emphasis on the sides of your glutes. 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. Circuit 2 1 ) Military Shoulder Press 3 sets of 15 The Military Shoulder Press defines and tones the upper body. 2 ) Lying Leg Raises 3 sets of 15 Lying Leg Raises emphasize the lower abs. Circuit 3 1 ) Superman 3 sets of 15 Develop your own superpowers with this back-strengthening move! 2 ) One-Leg Pelvic Thrust 3 sets of 15 This variation of the pelvic thrust really works your glutes. If it's too strenuous for you, go back to the basic version and keep both feet on the step. 3 ) Squatting Lateral Step Plyos 3 sets of 1 1 minutes This all-in-one move gets your heart and the rest of your body pumping by working your cardiopulmonary system, quads, and inner and outer thighs. Circuit 4 1 ) Concentration Curls 3 sets of 15 The concentration curl really isolates the biceps by taking any assistance from the back and shoulders totally out of the equation. 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 1 minutes This is an excellent form of cardio that you can perform anywhere. Circuit 5 1 ) Reverse-Grip Curls 3 sets of 15 This version of the bicep curl puts more emphasis on the forearms and wrists as well as the biceps. 2 ) Bicycle Crunch 3 sets of 25 The bicycle targets your rectus abdominus (inner and outer obliques). 3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves. |
I was babysitting my sister last week...taking her to her doctors and appointments as she battles breast cancer....not able to check in as much.
I did get 1.5 miles in with her and the mutts on Thursday I di 2.5 miles with the mutts before I picked her up yesterday morning Today Angie and I had an extended Starbucks with the spoiled brats for 4 miles.... adding 8 miles.... 52.5/50 MILES over goal :carrot: |
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