Move It In September, Day 1

Day 1. Ironically, it's also September 1st. Ha. What do you make of THAT?

I had good intentions when I went to bed last night.

I laid out my running shoes, socks, sports bra, tshirt and shorts to just throw on. Set the alarm to 5:30 am and said I would just throw the clothes on, pull hair in a ponytail, put on ipod, and chew piece of gum. Do a run/jog/walk/crawl to Sunrise Blvd. and back down A1A. About a 3 mile round trip.

Alarm goes off. I lay back down. Think I'm awake until I look at clock again and it's 6:25. Crap.

Get up. Drag my butt to the coffee maker and turn it on. Which is I need to STOP doing, but another day.

Did a few exercises and said that this evening will have to be my motivational moment. Great.

20 bicycle crunches
10 full crunches
10 countertop deep pushups

I will update this evening.

UPDATED at 6:30pm

It was raining with a few boomers here and there so I grabbed the AB RIPPER X from the P90X set. Ugg

15 to 20 reps of each (as opposed to the 25)

In and Outs
Seated Bicycle (forward)
Seated Bicycle (backwards)
Seated Crunchy Frog
Wide Leg Sit Up (not sure why I find these easy?)
Fifer Scissors (um, no, I can NOT keep my legs straight and feet flexed)
Hip rock and raise
Heels to Heaven
Rollup / Vup Combo (no Vups on this end folks)
Olique Vups (right side is easier then left)
Leg climb
Mason Twist (40 total, did all)

Ummm...I know that my core will be sore tomorrow. It always is when I do this workout. But I did every stinkin exercise at least 15 reps, 20 where I could push it.

FYI - I think you can google the directions that come with the DVD set (The fitness guide gives step by step instructions) or look on youtube for a sample of the move if you don't know what it is.

So how about it ... did you Move It On September 1st?

Gym - Circuit Class - Easy to do at home!

Been a while since I've been to the gym, first being sick and then graduation and the continual running nose ... I'm glad I went, but man, I was dying, he even gave me a 30 second break which is  UNHEARD of with this dude! I think this could easily be set up at home with a few modifications if you don't have swiss ball, medicine ball or kettleball! Give it a shot!

1 minute intervals:

Wall slam burpees (with a swiss ball)

V Crunch on swiss ball

jump rope

medicine ball twist squat

hop scotch (butt low)

lobster crawl (don't arch back, keep plank form)

dead man lifts (35 lb kettleball, back flat)

jump squats (keep knees behind toes!)

wall sit (hands can go anywhere but on your thighs)

push ups (on dumbbell with alternating lifts, 10 lb)

side lunges, low to ground (keep one foot on ground at all times, do not get a 'hop' in the lunge)

side hops (on a step that was about 1 foot high!)

Did a total of 3 circuits which was more than 45 minutes! My favorite? The v crunch (you just rotate the crunch to the left or to the right), the medicine ball twist (but I feel it in the back fat! Yes!) and the wall sit (relaxation). Worse? Burpees (always), jump squats (I just get too tired to have the energy anymore) and the side hops (good lord) which means, anything cardio inducing! :)

So, have you been working out??

Sunday night, give me 15 minutes

I've been sick and have NOT been to the gym in over a week. Of course, the last time I went I way overdid it and couldn't go the rest of THAT week ... and then when I was finally able to move, I came down with the wicked cold.

So last night, Sunday, I dug out one of those stupid, idiotic 10 minute work out dvds. Stuck it in the laptop and carried the laptop to the bedroom.

Picked up half way through the abs routine.

Uh huh ... The Dawn for 1 minute
Mountain Climb for 1 minute
superman crunch for 1 minute
Tic Toc Lift for 1 minute
(ummm, by now I'm screaming!)
Peek a boo for 1 minute
Scissor Crunch for 1 minute
Scissor Lift for 1 minute

http://www.youtube.com/watch?v=V5Xpu4LnDlw  This is a youtube video that shows the whole ab workout by some normal dude. Nice to see a NON ATHLETE do it for once :) His daughter pops in at some point and you can see he's just too exhausted to say anything to her :)

Then I did the full 10 minute of lower body ... and again, scream baby but in the end, no big deal. I think my legs are pretty strong and just need to loose a little more of that jiggly fluffy stuff :)

I am not listing the 10 minutes of leg exercises right now but can tell you that it has lots of squats in various forms and your thighs will be burning by the end. It also follows the 1 minute per exercise with 30 seconds of each leg (like the kicks and such) ...

Monday's Plan - Abs - simple

Man, I need to just get focused!

30 elbows to knees

30 reach ups to toes

50 crunches

and then just because I could, 30 squats.

Nothing major but something is better than nothing.

Monday's Plan - Walk/Run/Jog

Done. Whew. I'm exhausted.

Trying to figure out just how far I went? 28 to 30 blocks total. Windy. Walked, jogged and sprinted. And damn, I'm tired.

The whole time I kept reminding myself what the Princess says, hold your hands like you are holding to cans of soda ... and she's right, it really does reduce your exertion ...

So how about it, how did you do today??

Friday's Plan - ABS / Core

So have you been keeping up? Not necessarily with MY plan but with just plain getting out there and moving it. I believe that is the first step is just making the effort to DO IT.

I've worked out consistently this week and I'm pretty damn proud of myself. I am a little sore today, butt and inner thigh area from Thursday. I'm really starting to think I need to do this 2, maybe 3 times a week. It's short and sweet but highly effective.

We did this workout a week or so ago ... and I'm ready to do it again! So lets hop to it....

Elbows to knees, rotating, 25 total. Go slow and don't strain your neck. Mentally concentrate on your ab muscles. You should feel upper, lower and the sides contracting ... breathe. Take a few second break if needed, count to 10 super quick, that's the only break you get!

Feet straight up, heels to ceiling, reach with your hands to touch your toes, up and down, 25 total. You can do it. Keep the legs straight, don't bend your knees and keep your feet flat to the ceiling. Again, focus, concentrate and BREATHE!

Hmm, that was 50 already and it's only been, what, 15 minutes? Woohoo. Moving on:

In and outs ... this is a P90X Abripper move, sit with your knees bent, lift feet off ground, hands on ground to side, slightly behind your rear. extend legs straight out, trying to keep your back straight (do not arch) and bring knees back up towards your chest. Keep feet flat as you do and go for 25.

Next up is Crunchy Frog, another P90X Abripper move, start in same position as In and Outs only know, your arms are out to side (in air, palms facing forward). Straighten legs out (off the ground) and lean back and then come up to starting position with knees up to chest and arms wrapping around knees. In and out. Breathe (this is hard I think) and we are going for 25.

Whew. Thats 100 baby. Ok, really, we should do more but I think the last thing I'm going to do is mason twist.

50. With my 10 lb medicine ball. Just because.

Wednesday's Plan - Walking/Jogging

Hmmm...my triceps said good morning to me today! That's a good sign, isn't it?? Also that little flabby area above the bra under your armpit? That said hello too. Must have been the push ups. Yesterday was 20 ... did you do yours??

So anyways, today (this evening) I plan on walking / jogging.  1 1/2 miles like last week. But I am hoping to do 3 blocks walking, 1 block jogging, 2 blocks walking, 1 block jogging and hopefully get down to 1 block walking, 1 jogging. Just to keep the heart rate up.

So how about it, are you all joining in?? Come on ... you can do it!

Tuesday's workout plan - Upper Body and light cardio

Yes, I've been working out. However, I've been using the Bowflex and a few other things and promised that YOU would never have to use any special equipment when I posted ... I may have to change this a little bit and maybe make recommendations on what you can do to modify?

Anyways...here's today's plan. Upper Body.

Start off with 30 jumping jacks.

Then do 30 reverse toe touches (bend left knee behind you towards right hip and touch with right fingers)

Jumping ropes, count to 100

Ready?

10 pushups. IF you can try to do even just one OFF the knees, excellent!

Jump up and do a 101 count of imaginary shadow boxing. Remember to not over extend the elbows. Keep hands close to face and really put some body movement into it!

Back to the ground and do 25 situps. When you come up, do the one two punch to your opponent straight in front of you. Come on, you can do it. PUSH YOURSELF!

Up again, find yourself a low counter, or sturdy chair and start with 10 chair dips. IF you don't feel it in your tricips baby, you are doing it all wrong (google youtube and watch!)

BREATHE.
Stand with hands in fist, palm upward at hips. Knees slightly bent. And with right hand, punch to your left, and bring back down. Repeat with left hand. Do this one 101 times.

Back to the ground for 10 pushups. Come on, you can do it!

Roll over and do 20 toe touches (feet straight up in air, soles facing the ceiling, knees straight and reach to your toes, never let your head touch the ground!)

Jump up, and do 25 jumping jacks.

50 shadow boxing (hey, go ahead, dance around)

Jump rope, count to 101

Jog in place, gradually slowing down to cool down a bit.

Nothing major, but guess what, YOU just did 50 situps and 20 pushups today! Woohoo!!

Wednesdays workout plan - LEGS

and a little cardio just to mix it up!

First off, I hate working out in the evening, after I get home from work. I'd much rather work out in the morning and have it out of the way, and less chance to get distracted when I get home from work and so on ... but working out in the morning is hard for me too ... I don't have the energy and I know it's because I should eat but if I eat then I'm really sluggish and even queasy once I start the heart speeding. So, I've resigned myself to try the evening workout for a while and see if I can get a routine that works and stays with me.

Onwards to Legs!  My thighs and calves are a little tender from Monday's walk/run but I think I can do this today!

Up first: jumping jacks. 25 Put your heart and soul into it!
Then lets do jump ropes ... count to 101 casually or fast. Not to do 101 jumps but just for the count :)

Ok, ready? Breathe and move on! (WAIT - if you think you need to warm up more or want to, continue doing your own stretching and warm up ideas!)

20 lunges, balance on one foot IF you can (put top of foot behind you on chair) - I can't do it, I've got such poor balance (ear issues) but continue to try! Keep knees over your ankles and do not let your knee go beyond you toes. Do deep lunges (as far as you can) with hands held together in front of your chest, prayer style.

20 squat calf raises, stand tall, on tippie toes, squat as far as you can down, and raise up on toes again. Again keep knees behind toes.

25 jumping jacks

20 Super skater moves - place all weight on one leg and slide other leg behind body in skater motion with toe touch for balance ... do 20 on each side

20 Lunge, stepping back. Stand with legs together, hold hand at hips and step backwards into a lunge, making sure knee stays over ankle of front leg. IF you want, you can use weights on this but I plan on no weights to get the moves first. Alternate each leg for a total of 20

20 Side lunges, alternate. Stand with feet together, alternate lunges from right to left. 20 total.

20 Deadlift squats. Stand with weight on one leg, other leg bent behind you. Squat down and reach for the floor. (THIS WILL BURN YOUR LEGS!)

25 Jumping jacks. I think at this point you may want to do a little bit of jogging in place to loosen your legs up.

30 Walking "sneaky" lunges. This is just lunges on your tippy toes and a leaning of the upper body forward. Lunge across floor on toes, while in lunge position, bring your torso to upper thighs so body is lined up with the back leg, extend arms behind you for balance (or forward if preferred) and then gracefully pull into the next lunge as you move forward ... remember to stay on your toes :)

60 total calf raises - start with toes pointed out to sides and do 20 calf raises, slowly and never let  your heels hit the floor (owwww). Then do 20 with toes point straight ahead with heels never touching (owwww) and then point toes inward (pigeon toe) and do 20 with heels never touching floor (this is excruciating and I dread doing it!)

IF you still have it in you you can do burpees (I'd recommend 10 to 15) or these cool 80/20 Sieber squats: simply squat at a high speed with 80% of body weight on heel of one foot and 20% on toes of other foot, do 20 on each leg.

Make sure you cool down on this ... jump rope, marching, jogging, etc. as your legs will be screaming.

So how about it, did you do it? And??

Tuesday workout plan - ABS

I am so glad that I did my stuff last night, did 1 1/2 miles instead of the 1 anticpated. Even jogged a few blocks in there (ok, so only 2 blocks then walked then jogged 1 1/2 blocks but still!) No big deal. Then I did some butt exercises when I was done just to cool down some.

So tonight, Tuesday, I plan to do:

ABS. Yeah baby, the midsection. The muffin top area. You know, THAT area :)  Actually, I find it to be one of the easiest and quickest spots to see results.  Seriously. I think alot of that "fat" that you see is really just bloating like.  Sure you may never have 6 packs so to speak (I believe that really is a genetic trait) BUT you can make it less jiggly, and reduce the rolls :)

So come on, here's what I'm planning for this evening. Hop on over and join me!

Elbows to knees, rotating, 25 total. Go slow and don't strain your neck. Mentally concentrate on your ab muscles. You should feel upper, lower and the sides contracting ... breathe. Take a few second break if needed, count to 10 super quick, that's the only break you get!

Feet straight up, heels to ceiling, reach with your hands to touch your toes, up and down, 25 total. You can do it. Keep the legs straight, don't bend your knees and keep your feet flat to the ceiling. Again, focus, concentrate and BREATHE!

Hmm, that was 50 already and it's only been, what, 15 minutes? Woohoo. Moving on:

In and outs ... this is a P90X Abripper move, sit with your knees bent, lift feet off ground, hands on ground to side, slightly behind your rear. extend legs straight out, trying to keep your back straight (do not arch) and bring knees back up towards your chest. Keep feet flat as you do and go for 25.

Next up is Crunchy Frog, another P90X Abripper move, start in same position as In and Outs only know, your arms are out to side (in air, palms facing forward). Straighten legs out (off the ground) and lean back and then come up to starting position with knees up to chest and arms wrapping around knees. In and out. Breathe (this is hard I think) and we are going for 25.

Whew. Thats 100 baby.  Ok, really, we should do more but I think the last thing I'm going to do is mason twist.

50. With my 10 lb medicine ball. Just because.

So there you have my Tuesday workout. 150 total ab moves. Whew. So how about it, did you do it??

Thursday Plan - Core and Cardio

I'm exhausted today but know that if I don't do this, I will fall off the wagon and give myself til the New Year to start all over again. NO. I will do THAT!

So today I am doing:

101 sit up punches (put you feet under something if you can't keep your feet on ground) and go for it, Sit up and do a one two punch ... IF you have someone to hold your feet, have them put their knees on your feet and hold their hands up for you to target ... just don't hit them HARD or else they will no longer want to play with you.

50+ Burpees ... come on, you can do it ... just go as fast as you can til you think you may pass out :) (IF you
don't know what a burpee is, google it, it's basically a squat hands on floor, extend legs behind you, pull knees up and stand up and start squat again, legs out, pull knees up...)

AND if you still have some juice left, go ahead and do:

50 count bicycle
25 leg lifts (both legs, keep your back flat on the ground)
50 mason twist (with weight and feet off ground IF you can)

That's it ... not so sure I'll get past the Burpees but hey, I'll try!

So come on, get sweaty with me!

Tuesday Plan

Today is LEGS and Cardio. Woohoo!

For my Cardio, I will be doing the Wii Active boxing that I set up ... I believe I need to redo the plan though as I think my original plan goes for 45 minutes. I only want 20 minutes of Cardio at this point.

Legs will be the following:

40 Walking lunges holding 6 lb weights in each hand. I will do this up and down the LONG hallway of my house. Remember to not let your knees go beyond your toes!
40 jump squats using the 8 lb medicine ball. Land lightly on feet. Make sure your butt is out but not arching your back.

30 calf raises straight out (no weights for me yet) For extra workout, don't let heels touch the ground. Push yourself as they will start to cramp!

30 calf raises toes out (no weights for me yet) Again, try to keep heels off the floor

30 calf raises toes in (no weights for me yet) and if you can, keep the heels off the floor!

30 side lunges each side (60 total). IF you can, add some light weights and raise arms straight out in front as you side lunge to give you a little extra arm workout!

Imaginary jump rope ... count to 101! A little cardio mixed in with your leg workout is good!

Jumping jacks ... count to 101! A little more cardio!

Come and get sweaty with me...how did your Monday routine go?