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SAPHRAEL
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Lifting Like a Girl #6

Saturday, January 11, 2014

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Weights were hard this week. Who am I kidding? Any workout was hard this week. I miss being on vacation and working out whenever I want!
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Today is the last day of the Spark week and I'm about 100 minutes short of my fitness goal.I can close the gap pretty easily by doing my 5 mile walk.
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I tried working out mid-afternoon on Tuesday, but only completed half the exercises. My schedule at work has been weird, making it diffcult to figure out if mornings or evenings are better. For the record, no matter what's going on, morning workouts are best. So, I just need to take advantage of the 4 a.m. wake up my body is insisting on lately!
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This was my Friday workout I completed this morning (Saturday). My back was bothering me all day, so I decided not to risk injury. I'm feeling much better today. I need to thank who ever suggested the plank as a replacement exercise to that goofy jackknife on the ball exercise that frankly, seems treacherous!
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13 minute bike ride to warm up

Dumbbell Squats
Sets: 3 Reps: 10 Weight: 60

Pushups - real ones
Sets: 3 Reps: 10

Upright Rows with Dumbbells
Sets: 3 Reps: 10 Weight: 60

Modified Plank
Sets: 2 Reps: 40 seconds

Dead Lifts with Barbell
Sets: 3 Reps: 10 Weight: 65

Standing Dumbbell Shoulder Press
Sets: 2 Reps: 12 Weight: 60

Traditional Lat Pulldown Machine
Sets: 3 Reps: 10 Weight: 60

Forward Lunges
Sets: 3 Reps: 10 Weight: 60

Crunches
Sets: 3 Reps: 10


P.S. If you read this far, do you have any decent yoga dvds to recommend for a beginner who is somewhat athletic? Think of me as the novice Goldilocks. I'm looking for something not too hard, not too easy, but something right in the middle.
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Member Comments About This Blog Post
  • v TANYA602
    Dang! You reminded me that I wanted to read, Lifting Like a Girl, today and I forgot. I will go get it now. I need some reminders.
    I hope your back is on the mend.
    I used Rodney Yee AM/PM dvds for awhile and liked them. You may find something on Youtube.
    I can totally relate - I miss my workouts-when-I-want-them time. Hang in there, and I hope you have a great week!
    924 days ago
  • v SCRAPPY_RN
    emoticon job! Sorry, I don't do yoga
    925 days ago
  • v SMITTY4RL
    Hi and super ST workout! The only rec I have for Yoga is called Yoga for Beginners, put out by Body and Soul magazine. It's a great start for a yoga newbie (I'm one, too). Have a great Sunday!
    925 days ago
  • v PKCTTS
    Great workout! Can't help with the DVDs, I tend to use yogajournal.com - when you get there search "challenge." They have about 2 a year that include emails, workouts and the like. They keep all of it on the site, so even if the challenge is past, you can access the 20-30 min sequences that went with them.
    925 days ago
  • v SUSIEGKORN
    That's a great workout ~ and a smart one since you modified it to fit your needs to avoid injury. WTG! I just read your comment on my blog, and am excited that we are both starting a 12-week program that we can cheer each other through! Let's do it!
    925 days ago
  • v MJ7DM33
    Great workout! emoticon no help here on Yoga DVD's.
    925 days ago
  • v JUNESHOPE
    Wow, what a routine! You will lose weight in 'no time' with that routine.

    Do you have comcast? On 'Demand' there are lots of FREE workouts, including beginner-advanced yoga on there.

    We just subscribe to their 'digital starter' package, and it gives us everything on Demand. Everything's pretty much free except for 'new movies'. But they have a great 'health & fitness' section with tons of workout videos.

    Keep up the good work. You'll be there soooo soon! emoticon
    925 days ago
  • v LETHA_
    You are doing so good on the exercise and I'm glad to hear you are avoiding treacherous exercise.

    I've experimented with some seated yoga in recent months but I'm thinking that's a little to easy for you. Hopefully someone else will be able to point you in a good direction on that front. Hope you are having a good day.
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    925 days ago
  • v ANNETTE117
    Great workout! Good job listening to your body.
    925 days ago
  • v MYTHMYTH
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    925 days ago
  • v JCARDINAL
    Fantastic workout!! emoticon Sorry don't know any yoga DVD's .
    925 days ago
  • v HILLRUNNER
    Looks like a good workout! Well done you for listening to your body.
    I don't know any YOGA DVDs to offer, perhaps someone else does.
    Keep CAMO strong!!!
    925 days ago
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