Workout #3: Strength Training Intervals

Once again, thanks to Debbie G for putting this all together!  :)

Burpees, 10 each.  On a step.  Challenge: w/out step
Squats w/ Shoulder Press.  20 each, 10 w/ press 10 w/out press.  Barely touch bottom of chair.

Everything else is timed; start w/ 30 seconds and work the way up to 1 minute each:

-side to side (w/ a step or w/out).  Challenge, for me, will be with a step...working on my coordination here! lol
-push ups (on knees right now)
-on the ball w/ a band:
   back pull (lying on hips/abs area and then pulling band back to work my back upper back region)
   abs on ball w/ band (in crunch position, hold band w/ each hand, and use band as added resistance)
   1-arm bicep w/ band (tie around something, and do from side position)
   tricep dips on ball--place ball against the wall (challenge: ball off the wall)
-1-arm shoulder press (10 lbs e/ arm)
-bottom to upright row, go up on toes (10 lbs each arm)
-reverse lunges w/ a punch out
-Russian twist w/ 5-8 lbs (arms to floor to work abs more)
-plank, on knees, elbows aligned w/ shoulders (start w/ 30 sec, challenge is a full minute)
-toe touches (crunches w/ arms out)

As of March 2nd, here are my original numbers for each.  I'll need to put an updated total when I move on to the next workout round! :)


30 seconds each:

-side to side 17/forgot to do 2nd set of this...whoopsie!
-push ups 11/18
-on the ball w/ a band:
   back pull 12/13
   abs on ball w/ band 11/11
   1-arm bicep w/ band 13/13
   tricep dips on ball--place ball against the wall 18/16
-1-arm shoulder press 18/19
-bottom to upright row, go up on toes 11/13
-reverse lunges w/ a punch out 11/12
-Russian twist w/ 8 lb kettlebell 10/12
-plank, on knees, elbows aligned w/ shoulders 2 30-sec planks
-toe touches 18/19

Workout #2-January 10, 2012

Today's measurements (in inches):
Abs: 51
Waist: 45
Chest: 45 3/4
Hips: 54
Thigh: 31.5
Arm: 13.75

Weigh-in: 270.0  (woohoo I maintained and dropped .6lbs of the holiday fat! lol)

Cardio
remains the same
5-6x per week
Step up the walk...get my 1 mile under 20 minutes
Continue interval walk/jog

Strength Training in this order (per the amazing Debbie G.):
1. Ball squats w/ shoulder press, 5lb weights in each hand, 12-15 reps
2. Inch worms, 10-15 reps
3. Side lunge crossover with a knee lift, 12-15 reps
4. Push-ups on ball, 10-15 reps
5. Abs on ball (crunches), 15-20 reps
6. 1-legged 1-arm row w/ 10lbs in each hand, 10-15 reps
7. table top curls w/ band, 12-15 reps
8. Tricep dips, sit halfway on hands then start, 12-15 reps

Do every other day, 3 sets of each

Ab Days:
-Plank on ball (1 minute goal)
-Ball crunches
-Bridges
-Russian twist w/ 5lb weight in hand

3 sets of 15-20 reps

Challenges:
-Push-ups on ball: walk out on knees (move ball downwards on legs)
-Row: from 1 hand gripping the chair, to finger tips touching the chair frame, to no hands on the chair
-Russian twist: feet elevated

Once again, thanks to the AMAZING Debbie G! :)  Can't wait til she kicks my butt the next time!  And I miss it...this is getting way too easy to do now! haha

Workout #1--Dec 27, 2011-Jan 9, 2012

Cardio: 5-6 times per week.  Can walk, zumba, etc.

Stability Ball:
-Bridges
-Crunches
These can be done on a daily basis.

Resistance Bands:
-Biceps
-Triceps
-Wood chops
-Shoulder Press

Legs:
-chair squats

Ball, Bands & Legs: 2-3 sets, 10-12 repetitions, every other day

A big thanks to Debbie G for being willing to start training w/ me and giving me this workout! :)

December 27, 2011 weigh-in: 270.6