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).
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:
* 7-min Standing upperbody ResistanceBand workout
* 7-min Seated upperbody ResistanceBand workout
* 7-min upperbody with DumbBells = Bootcamp Day 3
* 9-min Arms Sculpting
* 20-min total body resistance band workout
* plus add 10 minutes of PushUps & miscellaneous exercises with dumbbells (like reverse flys,....)
* 10-min Crunchless core
* 12-min Pilates Abs
* 7-min BellyBlast/Bootcamp Day 4
* 6 min Butt-Blasting workout
* 10-min Pilates Legs (hips & thighs)
* 9 min lower sculpting (Total Lower Body)
* 6 min Hips, Glutes, & Thighs
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,
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 :)
Check out SparkPeople’s Reference Guide to Stretching, which includes more stretching routines and videos....see listing at end of article.....
and miscellaneous information including from old challenges like week 8 ....
Lower Body Flexibility: www.youtube.com/watch?v=
Full Body Stretch: www.youtube.com/watch?v=
key next step for success .... go directly to bed and