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Workout Schedule?



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SPKRAUSE
Posts: 543
1/28/13 12:22 P

I think GORIANA is right about trying to fit in smaller amounts of equipmentless exercises -- a couple sets here and there of lunges and squats. Any of the body-weight things are great, as you don't have to spent a lot of time setting up. Just do them whenever you have 10-20 minutes 'free', and it will add up to an hour or more during the day.



MSU_GAL
SparkPoints: (11,996)
Fitness Minutes: (4,253)
Posts: 885
1/28/13 12:04 P

How old are the kids? Are there activities you could do with them when they get home from school? Maybe incorporating their homework time with your workout time? How about preparing bigger dinners so you have leftovers for the next day and spend less time each day cooking?



GORIANA
Posts: 2,899
1/28/13 11:47 A

Why not start small? Try squats or lunges, pushups, and some sort of crunch. Do three sets of 8-15 reps. If you can't find 10-20 minutes a couple times through the week, find little pockets throughout the day. For example: Do lunges while you are waiting for your morning coffee. Do the crunches before you pickup the laundry. etc.

Start small, work up. Your dog walks could become dog runs over time. A few exercises could multiply over time.

Really, only you can figure out where to fit it in.

Good luck.



AMYSUPERBLANC
SparkPoints: (182)
Fitness Minutes: (0)
Posts: 10
1/28/13 11:43 A

My dog walks (depending on weather) are 30 - 40 mins in the morning and 20 mins in the evenings. I got no kids at home in the mornings but they all come home at different times after lunch from 1:40pm. I take out our dog at 10am after when I do the dishes and laundry. I don't know how many of the exercises that I listed I should do and how many reps. because I don't want to strain myself. Is there a way that I can do this with our dog too?



JENMC14
Posts: 2,707
1/28/13 10:59 A

If you don't have kids at home, there's got to be time to squeeze in 20-30 minutes, surely. Otherwise, I get up at 4:30 while my kids are still sleeping to get in my workout. I would, personally, not do that long list of exercises. Other than squats, you have no compound lifts in there. Go heavy, do the big compound lifts, suqats, bench, dead lift, over head press, bent over rows. If you don't have heavy weights and a bench and rack, I'd suggest investing in some resistance bands or adjustable dumbbells. Pushups and planks are also great body weight exercises.

I'm also curious how you would do that list of 14 exercises in 20 minutes taking one minute rest in between sets. How many reps of each were you planning? Only one set of each? Only 30 seconds each?



AMYSUPERBLANC
SparkPoints: (182)
Fitness Minutes: (0)
Posts: 10
1/28/13 10:35 A

My day start like this 8:50am take two young ones to school. From 9- 10 laundry, dishes and tyding up. 10 - 12:30pm Dog walk ( 30 - 40 mins ) plus playing with him afterwards and errands. 12:30pm lunch. From 1:40pm - 6pm school pick up,homework,dinner 7pm Dog walk 8pm - 10pm kids ready for bed etc

There are days ( like today ) when things don't go according to plan. I would like to some strength and weight loss training exercises at home but I don't know what time would suit me and days. Also, I have made out a fitness plan with some possible execrises that I could do. I was wondering if anyone would help me set up a routine for me that I can stick to, how many reps I should do and dog walks etc? Here is what is on my spreadsheet. Iplay with the dog too when we come back from our walks.

Cardio ( everyday )
Walking ( dog walk )

5 mins warm up
1min rest between sets
5mins cool down
20mins workout

Chair Dips
Wall Push ups
Squats
Jumping Jacks
Knee Highs
Bicep Curls
Crunches
Aero Twists
Step ups
Chair dips
Hip Lifts
Dumbell Side Bend
Side Lunges
Dumbell Hammer Curls




 
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