Saturday, September 12, 2009
Muscle Toning Workout: (Phase 2: Beginner)
11th Sept 2009 - 11th October 2009
Day 1, 3, and 5 (Day 2, 4, 6, and 7 REST to allow muscle healing)
Dumbell Weights used: 2.3 kg
20 min aerobic workout (warm up)
= Dumbell Press 1 x 20/25 reps
= Dumbell flys 1 x 20/25 reps
= Modified Push ups 1 x 20/25 reps
= Standing Dumbell Curls 1 x 20/25reps
= Kneeling Tricep Kickbacks 1 x 20/25 reps
= 1 x 20 crunches each: standard, twist, elbow to knees, bicycle and reverse (ouch!)
= Squats 1 x 50 reps
= Jumping Jacks x 60 (if not incl in the aerobics only)
= Lying Leg Extensions 2 x 20 ea side
= Lying Leg Presses 2 x 20 ea side
= Standing Calf raises 1 x 20/30 ea side
= Bridges 1 x 40 + 20 Raised Thrusts
*Stretch to cool down*
*Drink Protein & Carbs Power Drink, to assist muscle healing.
Well Admittedly I haven't lost any more weight or inches in the Phase 1 stage during Aug - Sept but I do feel much stronger, and my stamina has improved immensely, my muscle tone has sharpened too.
However, I did have time out due to 3 probs, neck, back then shoulder blade. all sorted now thanks to Osteopath - but all in all - pleased with the progress.
Lets see what the next month produces!
For all those giving me support - I thank you - you know who you are. and of SP in general for all the info.