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January Exercise Accountability
Here's to a new year!!!!!!!
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) 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. |
12/50 Miles
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Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday
Monday, January 04, 2010 Email E-mail Print Print 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. |
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Went to the gym.............
30 min treadmill, 15 min bike:D |
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:cb::dancer::flow2::broc::lifter: |
Went to the gym, 45 min treadmill 250 cal burned:D
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I completed and tracked 3 cardio exercises and 10 strength exercises at SparkPeople.com -
30 minutes Aerobics: 2 Mile WATP w/Weights 246 calories burned, 20 minutes Circuit Training, 238 calories burned, 5 minutes Rope Jumping:Fast, 84 calories burned; Crunches with Ball, Back Extension with Ball, Alternating Dumbbell Biceps Curls, Dumbbell Chest Flys on Ball, Dumbbell Hammer Curls, Dumbbell Lateral Raises, Dumbbell Shoulder Press on Ball, Seated Dumbbell Triceps Extensions, Dumbbell Reverse Flys Seated on Ball, Lying Straight Leg Raises · I am pooped! |
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Hi everyone :)
I know it's been awhile since I have been here, but I need to get moving again. Glad to see that everyone has been active - way to go! Today, I did a 45 min program from my Wii Fitness Coach. It's the first time I've used it, and although I didn't love it, I will probably try to use it as an add on to my regular workouts. I am hoping to use my Stairmaster if I find the time tonight. |
Welcome back Narnia!:)
Today I walked 2 miles as it was my "off" day from Jillian Michaels program. |
Jan 5, 2010
Walk: 7km (5+2km walk with dog) Workout: Kettlebell swing: 8kg x 10, 12kg x 10 + 10 KB Clean: 8kg: 3x8 KB Press: 8kg: 3x6 (these are hard, my left is weak) Windmill: (bodyweight) 3x3 KB High Pull: 8kg: 3x8 Squat: (bodyweight) 3x10 Stretch Total: 2 hours moderate activity |
45 min on treadmill:carrot:
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Great job mercy :)
Jan 7, 2010 - active rest 5km walk |
Back to work and not able to get my miles in every day...
how's that for an excuse.... did get 2.5 in with the mutts this afternoon.... 14.5/50 |
Hi! I am "newish" here! I would like to join in!
1/4/09: Did strength training exercises (routine given to me by trainer at gym - includes squats with weights, lunges with weights, push ups on knees, etc.) 1/5/09: nothing 1/6/09: Strength training 1/7/09: Yoga (pretty challanging - not whimpy yoga!) 1/8/09: Today I am thinking about taking a class at my gym - probably cardio related |
[QUOTE=SCraver;3082518]Hi! I am "newish" here! I would like to join in!
Welcome SCraver! |
52 min on treadmill, burned 250 calories and more importantly, I am starting to run, 1 min out of 5. Who knew that this 48yr old chick still has it in her:D
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16/50 MILES
Angie and I went out for a quick one with the mutts after work. |
Welcome SCraver :)
Great job Mercy, and thanks for the welcome back :) Awesome job EZ and Sacha, Diva :cheer: Jan 7: Stairmaster 30 minutes, abs 10 mins + Cathe Friedrich's Power Hour 40 mins = 80 total. Jan 8: Wii My Fitness Coach 30 mins + Firm Cardio Sculpt Fusion 46 mins = 76 mins |
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Today was my cardio day, so 65 min on the treadmill, with running intervals every 5 mins, 340 cal burned. 3.34 miles:D |
Today is my rest day on JM's program did this anyways:D
65 min treadmill 330 cal burned 3.30 miles |
Jan 9: Firm workout - Pump, Jump'N Jab (41 mins) + Cathe Friedrich's Muscle Endurance, (upper body weights only 38 mins), Wii My Fitness Coach, (focus on flexibility, 15 mins) = 94 total mins.
Today I plan on using my Stairmaster and My Fitness Coach for the Wii. Quote:
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Question for you all-- sorry if it is TMI!
For those of you that go to a gym, how do you handle VPL (visible panty lines)?!?! I seem to be the only one there with a wedgie all the time!! Do you go commando or use a thong or something? What am I missing! TIA |
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Thanks:) |
:carrot: Great job ladies!
Took the mutts out for 2 on a very warm afternoon after church... as far as the panty line question...I just wear boxers ;) just started a new car dealership last week and it is a 2 hour drive both ways...may not get the miles in I hope for....day by day.... 18/50 MILES |
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YES! This is what I need! An excercise accountability thread!
Let's see...since I am just starting out I was only walking for 20 minutes. I did that last Tues. and Wed. Then I missed a day cause I was just plain lazy. But Friday I found my new park that is perfect for walking and took a nice walk there for 30 min. Then on Sat. I was visiting my parents so I thought I would take advantage and went for a walk with my Mom. We walked for over 45 minutes! Now today was a rough day emotionally for some reason, but I was determined not to let another day go by without some sort of walk. So I walked to and from the grocery store down the street and that took me about 25 min! Now that I have gotten through the hardest part...getting up and going the first few times...I am upping my goal. Next week each walk must be at least 45 minutes long!! I've got new music to listen to an a perfect walking path to follow! I can do it! |
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