10-minute fitness program, day 7
Hi!
Those of you who really are on the ball will have noticed that I actually hopped over the sunday. You know, blah, blah, family visit, we did the power walk and I did the cleaning which in itself is a workout. But ok. Here is finally the last workout for the first week.
I am sad to say that I had a little problem getting up motivation and therefore did not think or anything, just put on my training clothes and got going. And you know what? Once you get active you just get going, and my motivation just went up with every minute. There may be a little repeat here, since it is hard to come up with better exercises not using any equipment except weights.
For equipment, see my earlier posts: just ankle and wrist weights, extra weights, and a yoga mat. Ball exercises coming up sometime soon!
A little motivational help from music here I have to admit:
Dan Hartman's Relight my fire
Odyssey's Going back to my roots
I just discovered the most effective exercise in the world! How the bleep didn't I know this one before? I am going to sneak it in twice for the cardio: The Burpee!!
1. Ten Burpees: start from a standing position. Jump up as high as you can, then fall down to the floor. Depending on your condition, you can fall into a full push-up, a knee push-up, or just fall down onto your stomach and lift yourself up again. Believe me, after ten of these, you are totally awake now!
2. Twenty toelifts: this one is mostly for the calf muscle. Select a stair step or anything that will enable you to stand and then sink your heels to under ground level. Balance yourself with your arms or hold on to something.
3. Twenty backward lunges with a bicep curl: start in a standing position. Step out backwards in a long step, sink down to a 90 degree angle. At the same time, use the weights to curl up your arms from a hanging position into a fist-up position. Slowly come back up, resist the weights. Alternate legs.
Sit down and stand up again. 20 x. Sounds simple, but is more demanding than you would believe. To make it harder, do not use your arms at all.
5. Twenty jump squats: sit down in a squat and jump up as high as you can. Land back into the squat. Feel this in your legs!
6. The upright "plank": sit down, put your hands down behind you and lift yourself up until you are as straight as a plank, face upwards. Try to hold out for 60 seconds.
7. Ten more burpees: oh my god by now we are truly sweaty and panting. Are we not? You have not done your best then. I am!!!
8. Ok last exercise for today! Sideways bridges. Start lying out on your right side fully stretched out. Bend the rigth knee. Using that leg as a support, lift your body up until it is straight and balanced, supported by your right elbow and left foot. Keep this position for 10 seconds. Come down. Repeat 3x then do the other side.
Now you can clap yourself on the shoulder. Well done!!!!
Since some exercises take longer it is only 8 exes to reach 10 minutes.
It is time for stretching. Adding one stretch for computer users (who isn't??) Pectoralis minor stretch.
Find yourself a doorway. Stretch out both arms so your sides at a 90 degree angle (straight out from your body). Now bend your arms and rest the upper arms against the door posts, keeping the elbows out at a straight angle. Now lean forward slowly as far as your body will allow. Keep up this stretch for 30 seconds. 3 reps; you can vary the angle at which the elbow is with regard to your shoulder: lower or higher, whichever is more effective for you. This stretch is very good for the pectoralis minor, the muscle right under our major breast muscle, and which often is overused when we are on the computer for many hours :)
Promise again: adding more pics soon! To all the posts, so go back to the older ones to check for updates!
If you have come this far: it has been ONLY one week, but I can see the difference in my body. My ("jelly") belly is a little firmer, my hips are less wobbly, my stomach roll is a little less, my arms and shoulders are feeling muscle pain. Nothing really that will already show up on a picture, but it FEELS good and I am sure I am right. Not only wishful thin-king. (this is a pun, not a typo :)) As a matter of fact I do not want to be thin, or a king either (:)), I just want to be healthy and fit and feeling GOOD.
Those of you who really are on the ball will have noticed that I actually hopped over the sunday. You know, blah, blah, family visit, we did the power walk and I did the cleaning which in itself is a workout. But ok. Here is finally the last workout for the first week.
I am sad to say that I had a little problem getting up motivation and therefore did not think or anything, just put on my training clothes and got going. And you know what? Once you get active you just get going, and my motivation just went up with every minute. There may be a little repeat here, since it is hard to come up with better exercises not using any equipment except weights.
For equipment, see my earlier posts: just ankle and wrist weights, extra weights, and a yoga mat. Ball exercises coming up sometime soon!
tripleclicks.comA little motivational help from music here I have to admit:
Dan Hartman's Relight my fire
Odyssey's Going back to my roots
I just discovered the most effective exercise in the world! How the bleep didn't I know this one before? I am going to sneak it in twice for the cardio: The Burpee!!
1. Ten Burpees: start from a standing position. Jump up as high as you can, then fall down to the floor. Depending on your condition, you can fall into a full push-up, a knee push-up, or just fall down onto your stomach and lift yourself up again. Believe me, after ten of these, you are totally awake now!
3. Twenty backward lunges with a bicep curl: start in a standing position. Step out backwards in a long step, sink down to a 90 degree angle. At the same time, use the weights to curl up your arms from a hanging position into a fist-up position. Slowly come back up, resist the weights. Alternate legs.
Sit down and stand up again. 20 x. Sounds simple, but is more demanding than you would believe. To make it harder, do not use your arms at all.
5. Twenty jump squats: sit down in a squat and jump up as high as you can. Land back into the squat. Feel this in your legs!
6. The upright "plank": sit down, put your hands down behind you and lift yourself up until you are as straight as a plank, face upwards. Try to hold out for 60 seconds.
7. Ten more burpees: oh my god by now we are truly sweaty and panting. Are we not? You have not done your best then. I am!!!
8. Ok last exercise for today! Sideways bridges. Start lying out on your right side fully stretched out. Bend the rigth knee. Using that leg as a support, lift your body up until it is straight and balanced, supported by your right elbow and left foot. Keep this position for 10 seconds. Come down. Repeat 3x then do the other side.
Now you can clap yourself on the shoulder. Well done!!!!
Since some exercises take longer it is only 8 exes to reach 10 minutes.
It is time for stretching. Adding one stretch for computer users (who isn't??) Pectoralis minor stretch.
Find yourself a doorway. Stretch out both arms so your sides at a 90 degree angle (straight out from your body). Now bend your arms and rest the upper arms against the door posts, keeping the elbows out at a straight angle. Now lean forward slowly as far as your body will allow. Keep up this stretch for 30 seconds. 3 reps; you can vary the angle at which the elbow is with regard to your shoulder: lower or higher, whichever is more effective for you. This stretch is very good for the pectoralis minor, the muscle right under our major breast muscle, and which often is overused when we are on the computer for many hours :)
Promise again: adding more pics soon! To all the posts, so go back to the older ones to check for updates!
If you have come this far: it has been ONLY one week, but I can see the difference in my body. My ("jelly") belly is a little firmer, my hips are less wobbly, my stomach roll is a little less, my arms and shoulders are feeling muscle pain. Nothing really that will already show up on a picture, but it FEELS good and I am sure I am right. Not only wishful thin-king. (this is a pun, not a typo :)) As a matter of fact I do not want to be thin, or a king either (:)), I just want to be healthy and fit and feeling GOOD.
Comments
Post a Comment