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KAYOTIC
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a fun workout

Saturday, August 18, 2012

So I got "the Women's Health Big Book of Exercises" on my Kindle a while back, and finally got around to really looking through the tome....let me tell you, it must have all the exercises in there! And with lots of variations as well....so I decided it was time to do what I keep thinking I SHOULD do every weekend, and get in a resistance training routine. I decided to start basic, and follow the first plan (just the workout, they also have diet suggestions, but I'm OK with my current diet) which consists of: warm-up, core, glutes/hamstrings/upper back, quads/chest and then a "finisher" which is more high intensity cardio. I browsed through the book, and picked out appropriate body weight exercises in those areas, and hopped to it! 32 minutes later, I was sweating, and done. A yoga chaser, and I got in almost an hour of activity for the day. And feel great!

So here's the list in case anyone is that curious:

started the warm-up with jumping jacks, split jacks, squat thrusts, and hand crossovers for about 5 minutes.

for core I did plank, held for 45 seconds, with 45 second rest, 3 sets

Glutes/hammies/upper back: Marching hip raises followed by floor Y raise, 3 sets of 18

Quads/chest: single leg squats followed by push-ups, 3 sets 18 each leg on the squats, 15-14-12 on the pushups, from the feet.

Finisher: 20 seconds of jump squats, 20 seconds of squats, 30 second iso-squat hold-3 sets.

The yoga was a nice stretch after...



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