Hello people who don't read my blog.
I've been "away" for a long while now. The last few months have been really difficult; not just exercise-wise, but life in general. I ended up being signed off work with Depression for a month, and have been a bit mental for a while. I went back to work, and requested voluntary redundancy. They accepted my application and I left on Friday.
So now I'm trying to sort my shit out and get on with my life. It's harder than it sounds; there's an immense amount of apathy to fight against just to get out of bed most mornings, and I've not had a proper night's sleep for nearly 4 months now.
On Friday morning I woke up shit early again, and decided that, since I was up and had no chance of going back to sleep, I may as well go for a run. So I did. And I got on better than I expected to. I only went along Town Path, around Elizabeth Gardens and back again - only 3.8km. But I managed to run further than I ever used to without stopping for a rest.
On Sunday morning I went for another run. Didn't do so well, probably only about 2.8km - but at least I managed it.
Monday I went back to the gym. Having not stepped foot in the building for 2 months I was dreading it, but it wasn't too bad - and my locker actually smelled quite nice! I did a Body Balance class, which made me feel all floaty and smiley, which was something of a novelty.
Yesterday morning I went for a run - same route as Friday.
Today I went to the gym again...
Treadmill - 1 minute sprint, 30 seconds rest x 8 (up to 13.5km/h)
Stepper - 10 minutes at level 6
Stability ball plank/step-down x 15
Stability ball roll-out x 15
2 sets
I'm quite pleased with my effort to be honest, I think the cardio was better than I was managing before.
Weirdly enough, having been so ill and miserable for so long, I think it's done a lot for my mental strength when it comes to exercise. I'm less likely to give up on my workouts now, less likely to half-ass my way through it. It's a good feeling.
The hope is that I can continue to run every other day, and do more classes at the gym. I'm off work on gardening leave now until October, so it's the perfect opportunity to get back into my fitness and exercise routine. Also I'm hoping I can manage to beat my body into submission so that it will actually allow me a decent night's sleep some time very soon! Oh yeah, and if I could get rid of the headache I've had since Sunday, that would also be rather marvellous.
Showing posts with label body balance. Show all posts
Showing posts with label body balance. Show all posts
Wednesday, 4 August 2010
Monday, 10 May 2010
Monday 2010-05-10
I woke up with my alarm this morning, which was a nice feeling. Normally I snooze for the first ten minutes, and then have a little internal argument with my inner sloth, before dragging myself out of bed and into my gym kit. Not so today! I was at the gym within 5 minutes of their opening, booked in for Spin class and doing some warm-up abs work while I waited for the class.
Except only 2 people booked in for the class, and that's not enough to make the instructor want to get a sweat on, so it was cancelled. I was secretly grateful, as a) my legs are very sore from yesterday, and b) it meant I could finish my workout earlier than the class finished, thus allowing me to get to work earlier, and therefore finish my 7.5 hours' work earlier, get home earlier... you see where this is going. I LOVE my couch and duvet!
Any way, here is what I did...
pilates ball arms and legs (you lay on your back with the ball under your lower backs, arms and legs in the air, and lower alternate arms and legs) x 12
Stability ball plank 30 seconds
2 sets
Stability ball roll out x 12
Stability ball plank 30 seconds
2 sets
Treadmill - incline 5, speed 5.5km/h for 5 minutes (vague attempt at beginning to train for Snowdon)
Treadmill - incline 0, speed 8.5km/h for 5 minutes
Stepper - level 6, 5 minutes
Then I stopped and did a lot of stretching in an attempt to make my legs a little more flexible for the day.
At lunch time I came back to the gym and did Body Balance, which hurt like a hurty thing, but did help with my legs. Also I was impressed with myself that I managed to do the balancing things. I need to work on the Standing Strength though, I always need to stand up out of the poses. Possibly because I always seem to be sore from a particularly tough leg workout the previous day. Hmm perhaps I should plan a little better!
Tomorrow I'm going to go and do some fannying about before work, possibly some weights or just abs (I found what can only be described as an evil abs workout on Turbulence Training here) which I'm dying to try out. In the evening I have running club, which I missed last week so I'm determined to make it this time.
Except only 2 people booked in for the class, and that's not enough to make the instructor want to get a sweat on, so it was cancelled. I was secretly grateful, as a) my legs are very sore from yesterday, and b) it meant I could finish my workout earlier than the class finished, thus allowing me to get to work earlier, and therefore finish my 7.5 hours' work earlier, get home earlier... you see where this is going. I LOVE my couch and duvet!
Any way, here is what I did...
pilates ball arms and legs (you lay on your back with the ball under your lower backs, arms and legs in the air, and lower alternate arms and legs) x 12
Stability ball plank 30 seconds
2 sets
Stability ball roll out x 12
Stability ball plank 30 seconds
2 sets
Treadmill - incline 5, speed 5.5km/h for 5 minutes (vague attempt at beginning to train for Snowdon)
Treadmill - incline 0, speed 8.5km/h for 5 minutes
Stepper - level 6, 5 minutes
Then I stopped and did a lot of stretching in an attempt to make my legs a little more flexible for the day.
At lunch time I came back to the gym and did Body Balance, which hurt like a hurty thing, but did help with my legs. Also I was impressed with myself that I managed to do the balancing things. I need to work on the Standing Strength though, I always need to stand up out of the poses. Possibly because I always seem to be sore from a particularly tough leg workout the previous day. Hmm perhaps I should plan a little better!
Tomorrow I'm going to go and do some fannying about before work, possibly some weights or just abs (I found what can only be described as an evil abs workout on Turbulence Training here) which I'm dying to try out. In the evening I have running club, which I missed last week so I'm determined to make it this time.
Monday, 19 April 2010
Monday 2010-04-19
Gadzooks, did I ever ache when I woke up this morning! Very stiff legs!
I still dragged myself to the gym - it just took longer than normal to get there!
Warmed up with some cardio, then did a bit of upper body...
Stepper: level 6, 5 minutes
Stability ball chest press - flye 2x4kg x 12
Stability ball dumbell row 5kg x 12 each side
Pull downs - first set at 20kg, then at 15kg x 12
3 sets
Then I thought since I was there I'd do Body Balance. I've not done this class for probably about 6 months. It was a new release this week though, so I was lucky in that nobody really knew what they were doing. It bloody hurt, but I think it's probably helped to stretch my poor aching legs out a bit!
After that, since I was off work and didn't have anything I really needed to do, I went for a swim. I did 20 lengths of the pool, but it was mainly for leisure rather than exercise. I would have gone in the jacuzzi/spa thingie, had it been working - but as usual, it's broken.
I was originally planning to work on lower body again tomorrow, but judging by today's inability to walk, I think I'd better leave it a day or two. So the plan is to do cardio and some abs in the morning, and perhaps Legs Bums & Tums after work, depending on my legs!
I do feel pretty good for the exercise though, and when I weighed myself this morning I appeared to have lost a pound and a half so I can't really complain!
I still dragged myself to the gym - it just took longer than normal to get there!
Warmed up with some cardio, then did a bit of upper body...
Stepper: level 6, 5 minutes
Stability ball chest press - flye 2x4kg x 12
Stability ball dumbell row 5kg x 12 each side
Pull downs - first set at 20kg, then at 15kg x 12
3 sets
Then I thought since I was there I'd do Body Balance. I've not done this class for probably about 6 months. It was a new release this week though, so I was lucky in that nobody really knew what they were doing. It bloody hurt, but I think it's probably helped to stretch my poor aching legs out a bit!
After that, since I was off work and didn't have anything I really needed to do, I went for a swim. I did 20 lengths of the pool, but it was mainly for leisure rather than exercise. I would have gone in the jacuzzi/spa thingie, had it been working - but as usual, it's broken.
I was originally planning to work on lower body again tomorrow, but judging by today's inability to walk, I think I'd better leave it a day or two. So the plan is to do cardio and some abs in the morning, and perhaps Legs Bums & Tums after work, depending on my legs!
I do feel pretty good for the exercise though, and when I weighed myself this morning I appeared to have lost a pound and a half so I can't really complain!
Monday, 23 November 2009
2009-11-23
Today should have been my dad's birthday... I figured I'd commemorate it by actually getting up out of my pit and going to the gym before work!
After my warm-up I did the upper body section of my new program...
Stability Ball Single Arm Row 6kg x 15 each side
Stability Ball Chest Flye 2x5kg x 15
Step Press Up & Rotate x 15
Tricep Dips x 15 (first set only)
Stability ball tricep extensions 2x4kg x 15 (because the tricep dips were hurting my wrist again)
3 sets
And then for some HIIT...
Treadmill - 2min sprint, 1 min recovery x 3. Got up to 13km/h this time, though did feel a bit dizzy at the end. There is NO aircon in that place at the moment!
I also did Body Balance at lunch time, which was good but painful - as it should be!
After my warm-up I did the upper body section of my new program...
Stability Ball Single Arm Row 6kg x 15 each side
Stability Ball Chest Flye 2x5kg x 15
Step Press Up & Rotate x 15
Tricep Dips x 15 (first set only)
Stability ball tricep extensions 2x4kg x 15 (because the tricep dips were hurting my wrist again)
3 sets
And then for some HIIT...
Treadmill - 2min sprint, 1 min recovery x 3. Got up to 13km/h this time, though did feel a bit dizzy at the end. There is NO aircon in that place at the moment!
I also did Body Balance at lunch time, which was good but painful - as it should be!
Monday, 16 November 2009
Monday 2009-11-16
I've not been to the gym much this month... had lots going on and just not been in the mood.
I went back today and did Body Balance, which was nice and relaxing. Hopefully I can get back into it properly soon.
I went back today and did Body Balance, which was nice and relaxing. Hopefully I can get back into it properly soon.
Monday, 9 November 2009
Monday 2009-11-09
I actually managed to get to the gym before work this morning, which was pretty good...
squats x 10
leg swings
MB Step jump-over x 15 (3 raisers)
BOSU alternating row 2x10kg x 12 (cable thingy was being used again)
3 sets
Treadmill 2 minute sprint, 1 minute recovery x 3 - got up to 12.5km/h. Difficult when the aircon unit above you is blowing hot air into your face!
Plate slide & push up x 12
Stability ball alternating flye 2x7kg x 12 (one set only - lat machine in use)
Single leg pull down x12 (20kg first set, then 15kg)
I skipped the rowing because I didn't have time before work.
I did go to Body Balance at lunch though, which was good. Nice and relaxing, but painful at the same time!
squats x 10
leg swings
MB Step jump-over x 15 (3 raisers)
BOSU alternating row 2x10kg x 12 (cable thingy was being used again)
3 sets
Treadmill 2 minute sprint, 1 minute recovery x 3 - got up to 12.5km/h. Difficult when the aircon unit above you is blowing hot air into your face!
Plate slide & push up x 12
Stability ball alternating flye 2x7kg x 12 (one set only - lat machine in use)
Single leg pull down x12 (20kg first set, then 15kg)
I skipped the rowing because I didn't have time before work.
I did go to Body Balance at lunch though, which was good. Nice and relaxing, but painful at the same time!
Monday, 2 November 2009
Monday 2009-11-02
So after my hectic (drunk) weekend, I went back to work today. My stomach is playing up, so I've been eating badly. It's a vicious circle - I eat like crap so I feel sick, and then I feel sick and only fancy eating crap food. Which makes me feel worse. Durr.
Any way I dragged myself to Body Balance and felt a lot better afterwards.
I was due to go to Pump after work, but I felt a bit ropey, and with it being so dark in the evenings I don't want to be wandering home at 7pm because the path to where I live is a bit poorly-lit and deserted after a certain time. So I came home and did the Mel B fitness dvd which came from my Love Film subscription the other day. I know what you're thinking - another celebrity fitness dvd filled with marching on the spot and unobtainable skinny physiques. Not so! For one thing she doesn't have a trainer doing the work for her - she does all the instructing herself. And gets hot and sweaty and out of breath and generally works quite hard. You can set up what you want to do from the menu sequence at the beginning - you choose from cardio, legs, stomach and arms I think. I chose warm up, cardio, arms, stomach and cool-down. It was actually really tough and I'm fairly sure my arms and back are going to be sore tomorrow!
Am getting up in the morning to go to the gym before work, as I can't do LBT in the evening.
I think with the evenings being darker I'm going to have to stop planning to do evening classes and only do them on evenings when I can get a lift home or something. I can do mornings and lunchtimes instead, or run or do a dvd in the evenings. That Mel B one is actually pretty good, I might see about getting myself a copy of it!
Any way I dragged myself to Body Balance and felt a lot better afterwards.
I was due to go to Pump after work, but I felt a bit ropey, and with it being so dark in the evenings I don't want to be wandering home at 7pm because the path to where I live is a bit poorly-lit and deserted after a certain time. So I came home and did the Mel B fitness dvd which came from my Love Film subscription the other day. I know what you're thinking - another celebrity fitness dvd filled with marching on the spot and unobtainable skinny physiques. Not so! For one thing she doesn't have a trainer doing the work for her - she does all the instructing herself. And gets hot and sweaty and out of breath and generally works quite hard. You can set up what you want to do from the menu sequence at the beginning - you choose from cardio, legs, stomach and arms I think. I chose warm up, cardio, arms, stomach and cool-down. It was actually really tough and I'm fairly sure my arms and back are going to be sore tomorrow!
Am getting up in the morning to go to the gym before work, as I can't do LBT in the evening.
I think with the evenings being darker I'm going to have to stop planning to do evening classes and only do them on evenings when I can get a lift home or something. I can do mornings and lunchtimes instead, or run or do a dvd in the evenings. That Mel B one is actually pretty good, I might see about getting myself a copy of it!
Monday, 26 October 2009
Monday 26th
Day off work today, so I did my best to try and tidy the house up a bit. Ok well I didn't do my best, I half-assed it whilst watching far too much TV. I think I need to get rid of my TV. Any way I went to the gym around lunch time, so that I could do some cardio before the Body Balance class...
Treadmill: 2 minutes run, 1 minute rest x 3 - got up to 12.5km/h and thought I might fall off the back!
Stepper: Interval program (5), 8 minutes at level 7
crunches x 12
Elbow-knee twist x 12
Plank 3 seconds then 10 seconds with each foot off the floor
3 sets
And then I had a few minutes spare before my class started, so I went back to the treamill...
Treadmill: 2 minutes run, 1 minute rest x 3 (cut the last set short as I had to get to my class!)
And then Body Balance, which was difficult but I think I'm starting to get the hang of this new release.
Treadmill: 2 minutes run, 1 minute rest x 3 - got up to 12.5km/h and thought I might fall off the back!
Stepper: Interval program (5), 8 minutes at level 7
crunches x 12
Elbow-knee twist x 12
Plank 3 seconds then 10 seconds with each foot off the floor
3 sets
And then I had a few minutes spare before my class started, so I went back to the treamill...
Treadmill: 2 minutes run, 1 minute rest x 3 (cut the last set short as I had to get to my class!)
And then Body Balance, which was difficult but I think I'm starting to get the hang of this new release.
Monday, 12 October 2009
Monday 12th
Balance at lunch time, it was a new release and it bloody hurt! I think the fact my arms and sides were still really sore from the weekend didn't help with that!
After work I went back for Pump. My wrist is really sore, I think my ganglion is coming back. I still did the push-ups though because I daren't not do them! Also for the shoulder track I was pulled out to the front to demonstrate to everyone else so I couldn't very well just sit there for that part of it!
Warm-up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 10kg (I LOVE the new lunge track!)
Shoulders 2x1.25kg for side raises etc, 5kg for over head press, and the push-ups
half the abs track because the instructor had to leave early.
All in all a pretty good day. Hopefully am on my way back to some sort of a routine where my workouts are concerned!
After work I went back for Pump. My wrist is really sore, I think my ganglion is coming back. I still did the push-ups though because I daren't not do them! Also for the shoulder track I was pulled out to the front to demonstrate to everyone else so I couldn't very well just sit there for that part of it!
Warm-up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 10kg (I LOVE the new lunge track!)
Shoulders 2x1.25kg for side raises etc, 5kg for over head press, and the push-ups
half the abs track because the instructor had to leave early.
All in all a pretty good day. Hopefully am on my way back to some sort of a routine where my workouts are concerned!
Monday, 28 September 2009
Monday 28th
Body Balance at lunch time today. Was a bit sore from yesterday but it was ok.
I felt like crap most of the day, and was really knackered in the evening but decided to go to Body Pump any way. It was the new release, I was thinking of doing light weights but figured, since I've had loads of missed sessions and have been generally a bit pants I shouly just suck it up and do it. So I did.
Warm up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 7.5kg
Abs 5kg
ouch ouch ouch! I felt so much better when the class finished though, more awake and alive.
I felt like crap most of the day, and was really knackered in the evening but decided to go to Body Pump any way. It was the new release, I was thinking of doing light weights but figured, since I've had loads of missed sessions and have been generally a bit pants I shouly just suck it up and do it. So I did.
Warm up 10kg
Squats 20kg
Chest 10kg
Glutes, Back & Hamstrings 12.5kg
Lunges 7.5kg
Abs 5kg
ouch ouch ouch! I felt so much better when the class finished though, more awake and alive.
Monday, 14 September 2009
Monday 14th
Today was my first day back at work after my week off, so I allowed myself a bit of a lie-in. I think it really helped as I actually woke up before my alarm, and felt pretty good.
I did Body Balance at lunch, felt pretty good. I found the shoulder stretch in track 5 really tough, but the rest seemed pretty ok. Now that I've been doing it twice a week for a month or so, I'm really noticing a difference in my flexibility, especially my hamstrings. Until recently I'd never been able to reach my toes when stretching before but I'm getting better and better at it!
After work I went back to the gym for Body Pump. I think the trainer is more than a little bored of the latest release, as she's started doing "pick n mix" classes where she basically just chooses random tracks from previous releases. I think this evening was mainly 53, and it bloody hurt!
Warm up 7.5kg
Squats 22.5kg
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for French presses at the end (we did 70 for this track)
Biceps 5kg
Lunges 7.5kg
Unfortunately we ran out of time to do shoulders or abs. The instructor is pregnant and has to leave early for ante natal classes at the moment, plus I think we probably started a little late and what have you. I'm not too bothered about skipping those tracks, as I did abs in Balance at lunch, and my shoulders were feeling pretty bad during the earlier tracks. I'm hoping I've not done any serious damage, but the pain wasn't like normal muscle pain. Possibly from something I did yesterday!
Tomorrow I have a late start at work again so am hoping to get up early and go for a run. Then LBT in the evening. Bring it on!
Diet is still a little shocking, I really need to work on that...
I did Body Balance at lunch, felt pretty good. I found the shoulder stretch in track 5 really tough, but the rest seemed pretty ok. Now that I've been doing it twice a week for a month or so, I'm really noticing a difference in my flexibility, especially my hamstrings. Until recently I'd never been able to reach my toes when stretching before but I'm getting better and better at it!
After work I went back to the gym for Body Pump. I think the trainer is more than a little bored of the latest release, as she's started doing "pick n mix" classes where she basically just chooses random tracks from previous releases. I think this evening was mainly 53, and it bloody hurt!
Warm up 7.5kg
Squats 22.5kg
Chest 10kg
Glutes, back & hamstrings 12.5kg
Triceps 3kg for kickbacks, 5kg for French presses at the end (we did 70 for this track)
Biceps 5kg
Lunges 7.5kg
Unfortunately we ran out of time to do shoulders or abs. The instructor is pregnant and has to leave early for ante natal classes at the moment, plus I think we probably started a little late and what have you. I'm not too bothered about skipping those tracks, as I did abs in Balance at lunch, and my shoulders were feeling pretty bad during the earlier tracks. I'm hoping I've not done any serious damage, but the pain wasn't like normal muscle pain. Possibly from something I did yesterday!
Tomorrow I have a late start at work again so am hoping to get up early and go for a run. Then LBT in the evening. Bring it on!
Diet is still a little shocking, I really need to work on that...
Thursday, 10 September 2009
Thursday 10th
What a day!
Got up this morning and went for a run. My ankle is a little sore from running the other day - I think I may have damaged it a bit running on uneven ground. So I chickened out of doing a proper run, and instead opted for the "easier option" of interval training on the Steps Of Doom! I managed to run up them 4 times, all the while being watched by a gaggle of mothers who seemed to have congregated at the bottom to have a gossip about god-knows-what. I got a few funny looks on my last trip down the steps when I had to go past them to get home!
In the evening I thought I'd try a pilates class at the gym. It runs directly before the Body Balance class, so I always end up waiting outside the Studio for it to finish, wondering what it's like. So today I did Pilates for an hour, and then Body Balance too. Woop Woop.
Pilates was actually really good, I was so busy concentrating on my postures and breathing and everything else I didn't notice that the hour was nearly up, or that I was working my muscles quite hard. It complemented Body Balance quite nicely as well, and the result was a happy and bouncy bubbles all the way home! I'm going to see if I can fit Pilates into my schedule on a regular basis from now on, I love it!
Got up this morning and went for a run. My ankle is a little sore from running the other day - I think I may have damaged it a bit running on uneven ground. So I chickened out of doing a proper run, and instead opted for the "easier option" of interval training on the Steps Of Doom! I managed to run up them 4 times, all the while being watched by a gaggle of mothers who seemed to have congregated at the bottom to have a gossip about god-knows-what. I got a few funny looks on my last trip down the steps when I had to go past them to get home!
In the evening I thought I'd try a pilates class at the gym. It runs directly before the Body Balance class, so I always end up waiting outside the Studio for it to finish, wondering what it's like. So today I did Pilates for an hour, and then Body Balance too. Woop Woop.
Pilates was actually really good, I was so busy concentrating on my postures and breathing and everything else I didn't notice that the hour was nearly up, or that I was working my muscles quite hard. It complemented Body Balance quite nicely as well, and the result was a happy and bouncy bubbles all the way home! I'm going to see if I can fit Pilates into my schedule on a regular basis from now on, I love it!
Monday, 7 September 2009
Monday 7th
Well today was my first day off... and I was pretty sore from doing my program yesterday!
My little sis came over in the morning and we watched bad TV before heading to the gym. She's not used my gym before, so we pottered about a bit, did some cardio and then some of the weights machines, before heading down to the studio for Body Balance. Unsurprisingly, it hurt more than usual today, especially the Standing Strength!
After Balance we went in the steam room for a while, then swam, I think we managed about 14 lengths (some using the noodles instead of kicking our legs), and then headed for the spa pool or whatever it's called.
In the evening I was planning to go back to the gym for Body Pump, but I was feeling pretty knackered. I'd almost decided not to go, but then I thought, well you took a week off intending to spend it at the gym, you'd better get there. So I went. It was only a 45 minute class as the instructor had to be somewhere afterwards. It was hard though! I put my weights up for the squats, but oddly I think I could handle putting them up further next time!
Warm up 7.5kg
Squats 17.5kg
Chest 7.5kg (and press ups! Ouch!)
Glutes, Back & Hamstrings 12.5kg
Triceps 5kg (and tricep dips - ouch again!)
Shoulders 2x3kg, then 7.5kg on the bar afterwards
Abs 5kg
Depending on how much I ache tomorrow I'm not sure if I'll do my program - it's killer! Am planning to do Pump again on Wednesday evening though!
My little sis came over in the morning and we watched bad TV before heading to the gym. She's not used my gym before, so we pottered about a bit, did some cardio and then some of the weights machines, before heading down to the studio for Body Balance. Unsurprisingly, it hurt more than usual today, especially the Standing Strength!
After Balance we went in the steam room for a while, then swam, I think we managed about 14 lengths (some using the noodles instead of kicking our legs), and then headed for the spa pool or whatever it's called.
In the evening I was planning to go back to the gym for Body Pump, but I was feeling pretty knackered. I'd almost decided not to go, but then I thought, well you took a week off intending to spend it at the gym, you'd better get there. So I went. It was only a 45 minute class as the instructor had to be somewhere afterwards. It was hard though! I put my weights up for the squats, but oddly I think I could handle putting them up further next time!
Warm up 7.5kg
Squats 17.5kg
Chest 7.5kg (and press ups! Ouch!)
Glutes, Back & Hamstrings 12.5kg
Triceps 5kg (and tricep dips - ouch again!)
Shoulders 2x3kg, then 7.5kg on the bar afterwards
Abs 5kg
Depending on how much I ache tomorrow I'm not sure if I'll do my program - it's killer! Am planning to do Pump again on Wednesday evening though!
Thursday, 3 September 2009
Thursday 3rd
Was sore across my shoulders this morning after yesterday's session. Am actually surprised not to be more sore if I'm honest!
So I went back to the gym to do a little cardio before work...
Cross trainer 5 minutes level 5
Stepper interval program - 7 minutes - 3 at level 6, 3 at level 7 after my trainer sneaked up behind me and increased the effort level on the machine!
Treadmill interval program - 5 minutes at level 7-8
Stability ball crunches x 12
Stability ball plank toe taps x 12
3 sets
In the evening I went back to the gym for Body Balance, which was a nice end to the day!
So I went back to the gym to do a little cardio before work...
Cross trainer 5 minutes level 5
Stepper interval program - 7 minutes - 3 at level 6, 3 at level 7 after my trainer sneaked up behind me and increased the effort level on the machine!
Treadmill interval program - 5 minutes at level 7-8
Stability ball crunches x 12
Stability ball plank toe taps x 12
3 sets
In the evening I went back to the gym for Body Balance, which was a nice end to the day!
Thursday, 27 August 2009
Thursday 27th
Ok so I just wrote an entire entry and it disappeared on me. Nice.
Gym before work this morning, did my program again - third time in a week! I must be mental...
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Press up x 10 (BOSU was in use)
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
Though I hate to say it, I do think I could stand to increase my weights on most of those exercises now. The only one that really killed was the shoulder press, and I think that's more to do with the scaption lunges in between sets! Perhaps I'll try it next time.
This evening I went back and did Body Balance, it really hurt. There's a pose called frog pose that literally makes me want to cry, and another where you put your legs out in front of you and reach for your toes and every time it makes me feel sick! Oh well, practise makes perfect I'm sure I'll get better. It's bank holiday on Monday so there's no lunch time class, I'll have to try and do some on my own!
Gym before work this morning, did my program again - third time in a week! I must be mental...
Overhead squats x 10
Overhead lunges x 10 (each side)
Overhead side lunges x 10 (each side)
Windmills
Ball balance with intermitent hand lifting (when I was feeling brave)
Single leg bench squat 2x8kg x 12 (each side)
Sprint touch back 2x4kg x 20 (each side)
3 sets
Lunge & floor touch with scaption 2x4kg x 12 (each side)
Wall squat shoulder press 2x4kg x 12
3 sets
Press up x 10 (BOSU was in use)
Alternating dead row 2x8kg x 20
3 sets
Plank step ups x 12 (6 each side)
Stability ball crunch with arms up x 12
3 sets
Though I hate to say it, I do think I could stand to increase my weights on most of those exercises now. The only one that really killed was the shoulder press, and I think that's more to do with the scaption lunges in between sets! Perhaps I'll try it next time.
This evening I went back and did Body Balance, it really hurt. There's a pose called frog pose that literally makes me want to cry, and another where you put your legs out in front of you and reach for your toes and every time it makes me feel sick! Oh well, practise makes perfect I'm sure I'll get better. It's bank holiday on Monday so there's no lunch time class, I'll have to try and do some on my own!
Monday, 24 August 2009
Monday 24th
I knew in advance (for once) that I wouldn't be able to make Body Pump tonight, so I got up early and went to the gym before work instead.
Cross Trainer - 1-minute sprint intervals, 10 minutes level 5
Stepper - Interval program, 7 minutes level 7
Stability ball crunches with arms up x 12
2 sets
Stability ball side raises x 12 each side
1 set (ran out of time!)
I also went back to the gym at lunch for Body Balance. We did a track today we've not done for a while - to do with stretching out the backs of the legs. Man alive, did it ever hurt! I was rubbish at it, when the instructor was telling us to sit on the floor and bend forward to reach our toes I was reaching forwards and managing to touch the air about a foot above my toes! Must work on my flexibility!
Cross Trainer - 1-minute sprint intervals, 10 minutes level 5
Stepper - Interval program, 7 minutes level 7
Stability ball crunches with arms up x 12
2 sets
Stability ball side raises x 12 each side
1 set (ran out of time!)
I also went back to the gym at lunch for Body Balance. We did a track today we've not done for a while - to do with stretching out the backs of the legs. Man alive, did it ever hurt! I was rubbish at it, when the instructor was telling us to sit on the floor and bend forward to reach our toes I was reaching forwards and managing to touch the air about a foot above my toes! Must work on my flexibility!
Thursday, 20 August 2009
Thursday 20th
I thought my PT session was at 7 this morning. So I got to the gym at about 6:40am. The showers were still working on and off (the "off" meaning sudden scalding hot water), and I got into a long complaining session in the changing rooms (we're all so pissed off with nothing working in that place!) so I didn't get up to the gym until about 6:55. I got onto the cross trainer, thinking my PT would be here any minute... turned out I was wrong and my appointment was at 7:30. So I did a lot of mucking about, and then a PT session...
Cross trainer 1-minute sprint intervals, 8 minutes at level 5
Stepper 7 minutes at level 6
Reclining bike, 10 minutes at level 4
Overhead squats x 10
overhead lunges x 10 (each side)
overhead side lunges x 10 (each side)
Windmills
Hip flexor wall stretch
Ball balance superman - I can just about lift one hand for a couple of seconds on this one now!
Plank march x 20
Single leg bench squat. 2x8kg x 12 each side (weights up from last time)
Sprint touch back 2x4kg x 20 each side (weights up from last time)
Lunge & floor touch 2x4kg x 12 each side - amended from last time so that now I hold the weight above my head and bring it down in a scaption to touch the floor as I lunge. Ouch! weights up from last time - double ouch!)
Wall squat shoulder press 2x4kg x 12 (weights up from last time)
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 12 (weights up from last time)
Plank step ups x 12
Ball crunches x 12 (arms above head for difficulty)
I only did one set of each (thank god!) as we only had half an hour.
In the evening I went back for an hour Body Balance session. I love the class, but it's on fairly late for me and the last couple of times I've done it I've been at work from 8.30am to 7pm in between, so I just stand at the back like a zombie and make loads of rookie mistakes. Hopefully this will improve!
Cross trainer 1-minute sprint intervals, 8 minutes at level 5
Stepper 7 minutes at level 6
Reclining bike, 10 minutes at level 4
Overhead squats x 10
overhead lunges x 10 (each side)
overhead side lunges x 10 (each side)
Windmills
Hip flexor wall stretch
Ball balance superman - I can just about lift one hand for a couple of seconds on this one now!
Plank march x 20
Single leg bench squat. 2x8kg x 12 each side (weights up from last time)
Sprint touch back 2x4kg x 20 each side (weights up from last time)
Lunge & floor touch 2x4kg x 12 each side - amended from last time so that now I hold the weight above my head and bring it down in a scaption to touch the floor as I lunge. Ouch! weights up from last time - double ouch!)
Wall squat shoulder press 2x4kg x 12 (weights up from last time)
Reverse BOSU press up x 12
Alternating dead row 2x8kg x 12 (weights up from last time)
Plank step ups x 12
Ball crunches x 12 (arms above head for difficulty)
I only did one set of each (thank god!) as we only had half an hour.
In the evening I went back for an hour Body Balance session. I love the class, but it's on fairly late for me and the last couple of times I've done it I've been at work from 8.30am to 7pm in between, so I just stand at the back like a zombie and make loads of rookie mistakes. Hopefully this will improve!
Monday, 17 August 2009
Monday 17th
Today I went to Body Balance at lunch time. It was tough, but I do feel my legs are getting stronger in the Standing Strength track, and my balance is improving.
I was planning to go back to the gym after work for Body Pump, but I was asked to do some overtime at work so I stayed to do that for 2 hours instead. When I got here my copy of Jillian Michaels Fitness Ultimatum had arrived in the post, so I did 15 minutes on there. It was pretty hard going, but mainly because I can never get the Wii to pick up what the hell I'm doing with my arms - especially with the nunchuck thingie. It was better than doing nothing though!
Tomorrow I plan to do my program before work, and Legs Bums and Tums class after work. Fingers crossed I make it to both this time!
I was planning to go back to the gym after work for Body Pump, but I was asked to do some overtime at work so I stayed to do that for 2 hours instead. When I got here my copy of Jillian Michaels Fitness Ultimatum had arrived in the post, so I did 15 minutes on there. It was pretty hard going, but mainly because I can never get the Wii to pick up what the hell I'm doing with my arms - especially with the nunchuck thingie. It was better than doing nothing though!
Tomorrow I plan to do my program before work, and Legs Bums and Tums class after work. Fingers crossed I make it to both this time!
Monday, 10 August 2009
Monday 10th
I did Body Balance at lunch, it was good. Painful, but good. I do feel like I'm improving in that class, but it's at a slow pace! I think I should probably practise stretching more!
Was meant to go to Pump after work but I had a doctor appointment that ran late (as they always seem to!) so I couldn't make it. Went to KFC (!) with a friend instead. Will have to work that off later in the week!!
Was meant to go to Pump after work but I had a doctor appointment that ran late (as they always seem to!) so I couldn't make it. Went to KFC (!) with a friend instead. Will have to work that off later in the week!!
Thursday, 6 August 2009
Thursday 6th
Today is a good day!
Had a PT session this morning, I figured it would be mostly taken up with getting weighed and things, so I tried to get to the gym as early as possible to do a bit of exercise first.
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, interval program, 10 minutes level 6
Then my PT turned up, weighed me, measured me, measured body fat percentage... and said "right! New program!" and I groaned.
Overhead squats (squats holding a slightly weighted bar above my head) x 12
Overhead lunges x 12 (each side)
Overhead side lunges x 12 (each side)
Ball balance superman - this is where you balance on your hands and knees on a swiss ball, and then lift your right arm and left leg out for a few seconds, then swap over. I didn't manage it particularly well so have been told to practise lots!
Plank march x 20 (performing a normal plank whilst marching my feet)
This was just the warm-up. The rest is the actual workout, which normally I would do 4 sets of each superset. We were short on time so we just did one set of each...
Single leg bench squat (basically a lunge with my back leg on a weight bench) 2x6kg x 12 (each side)
Sprint touch back (standing on a step, standing leg bent, free leg steps back and up quickly whilst standing leg stays as still and bent as possible. Arms pump forward and back too - like sprinting!) 2x2kg x 20 (each side)
Lunge & floor touch 2x2kg x 12 (each side)
Wall squat shoulder press 2x2kg x 12
Reverse BOSU press up x 12
Alternating dead row 2x6kg x 12
Plank step ups (full plank - straight arms - stepping hands up onto a step and back down. Leading with left and then right) x6 (each side)
Stability ball crunches x 12 (with arms straight for difficulty. Full extension back over the ball)
Yep, it's safe to say that all hurt.
Then I came back in the evening for the 45-minute Body Balance class. It was more like an hour, and we spent a lot of time going through technique for the new people, which was handy for me because I don't always understand what's going on in the shorter classes! It was tough, but I'm pretty proud of myself for not falling over during the balancing track! Need to work on my Standing Strength though, as my left hip always seizes up, and I can never stay with my legs bent for that long, I have to keep coming up out of the pose which is annoying.
Will post about weight and measurement separately...
Had a PT session this morning, I figured it would be mostly taken up with getting weighed and things, so I tried to get to the gym as early as possible to do a bit of exercise first.
Cross trainer 1-minute sprint intervals, 8 minutes level 5
Stepper, interval program, 10 minutes level 6
Then my PT turned up, weighed me, measured me, measured body fat percentage... and said "right! New program!" and I groaned.
Overhead squats (squats holding a slightly weighted bar above my head) x 12
Overhead lunges x 12 (each side)
Overhead side lunges x 12 (each side)
Ball balance superman - this is where you balance on your hands and knees on a swiss ball, and then lift your right arm and left leg out for a few seconds, then swap over. I didn't manage it particularly well so have been told to practise lots!
Plank march x 20 (performing a normal plank whilst marching my feet)
This was just the warm-up. The rest is the actual workout, which normally I would do 4 sets of each superset. We were short on time so we just did one set of each...
Single leg bench squat (basically a lunge with my back leg on a weight bench) 2x6kg x 12 (each side)
Sprint touch back (standing on a step, standing leg bent, free leg steps back and up quickly whilst standing leg stays as still and bent as possible. Arms pump forward and back too - like sprinting!) 2x2kg x 20 (each side)
Lunge & floor touch 2x2kg x 12 (each side)
Wall squat shoulder press 2x2kg x 12
Reverse BOSU press up x 12
Alternating dead row 2x6kg x 12
Plank step ups (full plank - straight arms - stepping hands up onto a step and back down. Leading with left and then right) x6 (each side)
Stability ball crunches x 12 (with arms straight for difficulty. Full extension back over the ball)
Yep, it's safe to say that all hurt.
Then I came back in the evening for the 45-minute Body Balance class. It was more like an hour, and we spent a lot of time going through technique for the new people, which was handy for me because I don't always understand what's going on in the shorter classes! It was tough, but I'm pretty proud of myself for not falling over during the balancing track! Need to work on my Standing Strength though, as my left hip always seizes up, and I can never stay with my legs bent for that long, I have to keep coming up out of the pose which is annoying.
Will post about weight and measurement separately...
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