10-minute Fitness Training program, week 1 day 4
HI!
Today it was kind of hard to come up with new exercises, not with the motivation, because I can already feel the difference! My belly feels tighter (imagination no doubt but still) and I am sore all over. Yep something is definitely happening.
So here is the program I followed today. The promised photo-help stayed away and I had all my lovely new training clothes in the laundry, but you will just have to believe that I actually did it again and survived yet another day.
Equipment: ankle weights, wrist weights, and extra weights (see earlier posts), yoga mat, towel, chair or table. Protection if you need it. Don't forget music!
Suggestions:
1. Survivor's Eye of the Tiger
2. Miami Sound Machine Dr. Beat
3. Boney M's Ma Baker
1. Twenty squats with an overhead press: stand up straight with your legs hip width apart, now squat as if you were sitting down on a chair. At the same time press up the weights from your shoulders straight up. When repeating this exercise you can change to any other arm exercise: lateral extensions, bicep curls, whatever muscle group you need.
2. Twenty one-leg squats with bicep curls: Stand up straight, squat on one leg while extending the other leg forward. At the same time, use the extra weights for bicep curls: holding the weights down and your wrists turned upward, curl your arm upward towards your chest. Resist going down for max effect.
3. You are going to love these. Twenty tuck jumps: stand with your legs hip width apart, go down into a squat, then jump up as high as you can, tucking your legs into your chest as much as you can; alternately, try hitting your butt with your ankles. Believe me, this is a good ab exercise. (not to mention it gets up your heart rate tremendously!) N.B. If you live in an apartment building you might reconsider doing this exercise somewhere else than at home-it makes quite a noise. I need to go down to our basement otherwise the neighbors think the house is falling apart. :)
4. Twenty eagles. Time for ballet again! Fly away! Stand straight. Extend one leg (with the ankle weight) to the side until it is at approximately 90 degrees from your body and at the same time extend both arms (with wrist weights and extra weights) to the side. Alternate legs.
5. Twenty twist-ups with feet up: Lie flat on your back. Put your feet up on a chair or a table. Take your upper body up to a sitting position, then twist your torso alternately to the left and right with each repetition. Remember to breathe out when you come up, and breathe in when you lie back down.
Today I am short of inspiration for new exercises, so it is just repeating exercise 1 through 5.
Now it is stretching time! See day 1 for those. I will soon add some more stretching exercises.
Hope that after the shower you are starting to get rid of the muscle soreness from day 1.
Today it was kind of hard to come up with new exercises, not with the motivation, because I can already feel the difference! My belly feels tighter (imagination no doubt but still) and I am sore all over. Yep something is definitely happening.
So here is the program I followed today. The promised photo-help stayed away and I had all my lovely new training clothes in the laundry, but you will just have to believe that I actually did it again and survived yet another day.
tripleclicks.comSuggestions:
1. Survivor's Eye of the Tiger
2. Miami Sound Machine Dr. Beat
3. Boney M's Ma Baker
1. Twenty squats with an overhead press: stand up straight with your legs hip width apart, now squat as if you were sitting down on a chair. At the same time press up the weights from your shoulders straight up. When repeating this exercise you can change to any other arm exercise: lateral extensions, bicep curls, whatever muscle group you need.
2. Twenty one-leg squats with bicep curls: Stand up straight, squat on one leg while extending the other leg forward. At the same time, use the extra weights for bicep curls: holding the weights down and your wrists turned upward, curl your arm upward towards your chest. Resist going down for max effect.
3. You are going to love these. Twenty tuck jumps: stand with your legs hip width apart, go down into a squat, then jump up as high as you can, tucking your legs into your chest as much as you can; alternately, try hitting your butt with your ankles. Believe me, this is a good ab exercise. (not to mention it gets up your heart rate tremendously!) N.B. If you live in an apartment building you might reconsider doing this exercise somewhere else than at home-it makes quite a noise. I need to go down to our basement otherwise the neighbors think the house is falling apart. :)4. Twenty eagles. Time for ballet again! Fly away! Stand straight. Extend one leg (with the ankle weight) to the side until it is at approximately 90 degrees from your body and at the same time extend both arms (with wrist weights and extra weights) to the side. Alternate legs.
5. Twenty twist-ups with feet up: Lie flat on your back. Put your feet up on a chair or a table. Take your upper body up to a sitting position, then twist your torso alternately to the left and right with each repetition. Remember to breathe out when you come up, and breathe in when you lie back down.
Today I am short of inspiration for new exercises, so it is just repeating exercise 1 through 5.
Now it is stretching time! See day 1 for those. I will soon add some more stretching exercises.
Hope that after the shower you are starting to get rid of the muscle soreness from day 1.
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