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RockIt Wk#11 ...... Fitness Plan for the week AND stretch links (part 1)

Tuesday, September 11, 2012

I put myself thru some intense workouts for 4 of the last 5 weeks. Last week was the most truly over my head intense and I really needed to dial it back and recharge.
Late last week, I did Jillian Michaels Killer Buns & Thighs for the first time. Well after a heavy exercise week that "killer" was an appropriate description :(

I took a real weekend off and now need to get back to some less sweaty workouts for a couple days ..... so the bonus part of this week's challenge (to do 3 Spark videos) gave me some direction to set up my modified plan for this week.

What I want this week is low impact (no jumping and hopping).... and.... strength training that avoids crunches, squats, and lunges.
So this week's fitness plan is:

Cardio = Walking
but in 2nd half of the week I'll go back to doing 30 Day Shred
and may sprinkle in Spark's two 10-min kickboxing videos
IF I still have energy leftover as this week's "vacation" days are going to be and need to be heavily involved with outdoor work - mowing, digging, storm cleanup, and getting started on the portions of the initial regrading and landscape project that involve manual labor -- ouch! (Unfortunately I can't procrastinate on that anymore due to circumstances beyond my control. Fortunately we are scheduled for a week of reasonable weather).

Strength =
last few week's workouts were limited in upper body (and started out this week with exhausted legs) so I've broken out the resistance bands and dumbbells to begin week; then, will move on to core and then finally a good lower body workout. For these, I've got a schedule of a dozen Spark videos (all of which either have printouts OR I've watched them before and made my own printouts -- thus I conquer my slow internet problems) . I've grouped these videos into four 30-min workouts as follows:

Upper Body:
* 7-min Standing upperbody ResistanceBand workout
* 7-min Seated upperbody ResistanceBand workout
* 7-min upperbody with DumbBells = Bootcamp Day 3
* 9-min Arms Sculpting

Total Body:
* 20-min total body resistance band workout
* plus add 10 minutes of PushUps & miscellaneous exercises with dumbbells (like reverse flys,....)

Core:
* 10-min Crunchless core
* 12-min Pilates Abs
* 7-min BellyBlast/Bootcamp Day 4

Lower Body:
* 6 min Butt-Blasting workout
* 10-min Pilates Legs (hips & thighs)
* 9 min lower sculpting (Total Lower Body)
* 6 min Hips, Glutes, & Thighs

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====================

And most definitely PLUS to all of these activities, follow them up with extra stretching and some yoga sessions like one of my spark favs,
www.dailyspark.com/blog.
asp?post=13_yoga_poses_to_
help_runners_and_other_athletes


Hmmmm,
Sounds like a good week to break out that beginners yoga dvd I enjoy
and to constructively use my resting time to finally organize my yoga & stretching files :)

including revisiting
www.dailyspark.com/blog.
asp?post=flow_with_me_warr
ior_sequence_to_strengthen
_and_stretch
www.dailyspark.com/blog.
asp?post=your_5minute_full
_body_stretch_routine
www.dailyspark.com/blog.
asp?post=12_hamstring_stre
tches_for_greater_flexibility

Check out SparkPeople’s Reference Guide to Stretching, which includes more stretching routines and videos....see listing at end of article.....
www.sparkpeople.com/reso
urce/fitness_articles.asp?
id=1034


and miscellaneous information including from old challenges like week 8 ....

Lower Body Flexibility: www.youtube.com/watch?v=
iN3sHkni1gI

Full Body Stretch: www.youtube.com/watch?v=
1HPAqv-3X98&feature=related


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======================
key next step for success .... go directly to bed and emoticon
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Member Comments About This Blog Post
  • v RYDERB
    Way to go Sandy! That's an awesome plan for the week!
    1356 days ago
  • v JCARDINAL
    Sounds like a fantastic plan Sandy!! emoticon
    1356 days ago
  • v SARASMILING
    Awesome Plan! emoticon
    1357 days ago
  • v OLIVIANIGHT
    Sounds like an excellent plan! How do you get printouts of the videos? I only have internet access at work (in a shared office) so I'm not able to do the videos, but if I could print something off I could do them at home.
    1357 days ago
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