January Exercise Accountability
 

Here's to a new year!!!!!!!

) 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.

Jumping in here with my 3 miles from yesterday...

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!

3/50 MILES

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.

Angie and I just took the mutts out for 3 miles in the 'hood....sun shining...cool morning.

6/50 MILES

Happy New Year to everyone!!

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

Cardio Day
It's your choice — do any kind of cardio you'd like today, but remember to get your heart rate up to 85%.

Need some cardio ideas? Find out what to do!

Took the mutts out for 3 after church this morning....

great job ladies!

9/50 MILES

Hey everyone! :newyear:

Time to get back into it!

Today:
30 minute-2 Mile WATP's w/Weights & 60 crunches.

Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
Monday, January 04, 2010

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Warm Up/Prep
5 minutes

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.

Originally Posted by Diva:
Hey everyone! :newyear:

Time to get back into it!

Today:
30 minute-2 Mile WATP's w/Weights & 60 crunches.

YEAH, YOUR BACK!!!!:hug::hug::hug:

Went to the gym.............

30 min treadmill, 15 min bike:D

Originally Posted by Mercy03:
YEAH, YOUR BACK!!!!:hug::hug::hug:

Yes Ma'am I am!!!:D
:cb::dancer::flow2::broc::lifter:

Went to the gym, 45 min treadmill 250 cal burned:D