So I've gone back through my plans for my weight program, and changed them slightly.
I've now set up 3 different workouts:
1. Legs
2. Shoulders/Arms
3. Chest/Back
The plan is to rotate through these as well as doing some cardio here and there.
If I try and plan my week for what I'll do when, I inevitably deviate from the plan within a couple of days, so I figure I'll just work through the weights in order each time I go, and make sure I get some cardio sessions in as well.
I think my main forms of cardio will be Spin class, HIIT on the treadmill or stepper, and running club. And to be fair at running club we usually do some work on the Steps of Doom, which I love, despite the pain.
Might start recording my weight/measurements on here again as well, the weight's not going down as quickly as I'd like but that's mainly to do with my inability to PUT THE CAKE DOWN! I need to really work on that side of things I think.
Showing posts with label new program. Show all posts
Showing posts with label new program. Show all posts
Tuesday, 4 May 2010
Sunday, 22 November 2009
Friday 2009-11-20
I had a PT session today. My trainer is pregnant and going on maternity leave, so she's given me an exercise program to last me a couple of months, until she is back...
Warm up:
Overhead squat with weighted bar
Overhead lunges with weighted bar
Leg swings
Hip flexor stretch
Wall hamstring stretch
3x15 second knee push
Circuit 1: Lower Body
BOSU Squat and Shoulder Press, 2x3kg x 15
Single Leg Stability Ball Lunge x 15 each leg
Athletic step-backs x 15 each leg
Ball Pull over 8kg x 15
Cardio
Upright Bike, 6 minutes at speed over 85rpm
Treadmill, 8 minutes building up speed
Circuit 2: Upper Body
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
Abs
Bicycle crunches x 20
Side Plank 30 seconds each side
We did a quick run-through today, one set of each exercise and no cardio... The idea is that I can split the program and do upper body one day and lower the next, or do just one big workout.
I also have a cardio program to do all together...
Upright Bike: 14 minutes
Warm up - 3 mins at 75rpm then 3 mins at 85rpm
6 mins alternating: 1min 100rpm, 1 min 80rpm
2 mins recovery 70rpm
Treadmill - 1.6km as quickly as possible
Cross Trainer: 12 minutes
Program 3, level 5, speed over 120spm (I think program 3 is an interval one but not checked yet)
Step & Row combo:
Row 500m as quickly as possible
1 minute rest
1 minute step jump-overs (like in the last pogram)
1 minute rest
2 sets
Reclining Bike
Easy ride for 6- minutes
I have a sneaky suspicion this lady may be trying to kill me!
Still, it'll keep me occupied. Am feeling more motivated now...
Warm up:
Overhead squat with weighted bar
Overhead lunges with weighted bar
Leg swings
Hip flexor stretch
Wall hamstring stretch
3x15 second knee push
Circuit 1: Lower Body
BOSU Squat and Shoulder Press, 2x3kg x 15
Single Leg Stability Ball Lunge x 15 each leg
Athletic step-backs x 15 each leg
Ball Pull over 8kg x 15
Cardio
Upright Bike, 6 minutes at speed over 85rpm
Treadmill, 8 minutes building up speed
Circuit 2: Upper Body
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
Abs
Bicycle crunches x 20
Side Plank 30 seconds each side
We did a quick run-through today, one set of each exercise and no cardio... The idea is that I can split the program and do upper body one day and lower the next, or do just one big workout.
I also have a cardio program to do all together...
Upright Bike: 14 minutes
Warm up - 3 mins at 75rpm then 3 mins at 85rpm
6 mins alternating: 1min 100rpm, 1 min 80rpm
2 mins recovery 70rpm
Treadmill - 1.6km as quickly as possible
Cross Trainer: 12 minutes
Program 3, level 5, speed over 120spm (I think program 3 is an interval one but not checked yet)
Step & Row combo:
Row 500m as quickly as possible
1 minute rest
1 minute step jump-overs (like in the last pogram)
1 minute rest
2 sets
Reclining Bike
Easy ride for 6- minutes
I have a sneaky suspicion this lady may be trying to kill me!
Still, it'll keep me occupied. Am feeling more motivated now...
Friday, 16 October 2009
Friday 16th
Because I spent my PT session earlier in the week talking and trying to figure out why I'm so lame with all this at the moment, I had another session this morning so that she could give me my new program.
I got to the gym a little early, as the session was relatively late (8:30) so I did some cardio to warm up...
Cross trainer - 5 minutes level 5 (it's really rickety and felt like it was about to fall apart so no sprint intervals!)
Treadmill - 5 minutes running@ 10km/h
Stepper - 5 minutes level 6
And then the session began...
Squats x 10
Lunge & floor touch x 10
Side lunge then rotating lunge x 10 each side (alternating)
Windmills
Half lotus stretch (ouch!)
"scoop & lift" from Body Balance 46 - involves "scooping" your legs under and up, and then crunching to the count of 4. x 4
Elbow to knee twist - again from Body Balance 46 - toes on the floor, then twist to one knee then the other quickly and back down. x 12
Both moves are difficult to explain, but very good!
That's the warm up done.
MB Step Jump overs x 15 (holding ball out in front with one foot on a step, bend down and touch the ball to the step then jump up and over so that the opposite leg is on the step.)
Ball lunge & single arm row, 6.25kg x 12 each side (this one is tricky and involves a lot of balancing. Left foot on the ball, cable from the bottom of the cable thingie in left hand. As you squat with your right leg your left leg and arm extend. Then come back up, bringing the leg in and pulling the arm back into a row. Lots of wobbling involved.)
I only did one set, as we only had a short session to fit it all in. Normally I would do 3
At this point I am meant to get on the treadmill and do 2 minutes at full speed, then jump off for a minute, repeating 3 times. As we were pressed for time I didn't do it this morning, which I am glad about!
Single Leg pulldown 15kg x 8 each side (on the pulldown machine, standing on one leg in a squat position - make it more difficult by increasing the bend in your leg - another one with a lot of balancing involved!)
Plate slide & press up x 12 (start in plank with arms extended, lift hand and push a plate from one side to the other, then knees down and press up. This is one rep.
I have a sore wrist at the moment so have been given an alternative if it's too painful to put all my weight on one hand - single arm chest flies on a stability ball.
Lots of core work in this program!
Last set:
Row 300 metres (with the difficulty level at 8) - times were 1:18.7 and 1:20
20 crunches with legs at 90 degrees
three sets
I only did this twice this morning and it was killer, but in the kind of way where you know it's doing you good. I left the gym feeling a lot better about things than I have recently.I'm looking forward to doing this program in full on Sunday.
I got to the gym a little early, as the session was relatively late (8:30) so I did some cardio to warm up...
Cross trainer - 5 minutes level 5 (it's really rickety and felt like it was about to fall apart so no sprint intervals!)
Treadmill - 5 minutes running@ 10km/h
Stepper - 5 minutes level 6
And then the session began...
Squats x 10
Lunge & floor touch x 10
Side lunge then rotating lunge x 10 each side (alternating)
Windmills
Half lotus stretch (ouch!)
"scoop & lift" from Body Balance 46 - involves "scooping" your legs under and up, and then crunching to the count of 4. x 4
Elbow to knee twist - again from Body Balance 46 - toes on the floor, then twist to one knee then the other quickly and back down. x 12
Both moves are difficult to explain, but very good!
That's the warm up done.
MB Step Jump overs x 15 (holding ball out in front with one foot on a step, bend down and touch the ball to the step then jump up and over so that the opposite leg is on the step.)
Ball lunge & single arm row, 6.25kg x 12 each side (this one is tricky and involves a lot of balancing. Left foot on the ball, cable from the bottom of the cable thingie in left hand. As you squat with your right leg your left leg and arm extend. Then come back up, bringing the leg in and pulling the arm back into a row. Lots of wobbling involved.)
I only did one set, as we only had a short session to fit it all in. Normally I would do 3
At this point I am meant to get on the treadmill and do 2 minutes at full speed, then jump off for a minute, repeating 3 times. As we were pressed for time I didn't do it this morning, which I am glad about!
Single Leg pulldown 15kg x 8 each side (on the pulldown machine, standing on one leg in a squat position - make it more difficult by increasing the bend in your leg - another one with a lot of balancing involved!)
Plate slide & press up x 12 (start in plank with arms extended, lift hand and push a plate from one side to the other, then knees down and press up. This is one rep.
I have a sore wrist at the moment so have been given an alternative if it's too painful to put all my weight on one hand - single arm chest flies on a stability ball.
Lots of core work in this program!
Last set:
Row 300 metres (with the difficulty level at 8) - times were 1:18.7 and 1:20
20 crunches with legs at 90 degrees
three sets
I only did this twice this morning and it was killer, but in the kind of way where you know it's doing you good. I left the gym feeling a lot better about things than I have recently.I'm looking forward to doing this program in full on Sunday.
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