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SHALINDRA's Photo SHALINDRA Posts: 442
6/8/13 9:47 A

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6/7 Super Callanetics 90 mins routine
Warm ups 10/5
Under Arm Tightener 200
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 leg straight
Double Leg Raise 100
Sit UP and Curl Down 4sets of 10
Pelvic Ease-Down and Up 1
Pelvic Leg Strentheners
Pelvic wave 3 sets 3 count
Pelvic curl 2 sets of 10
Advanced leg stregnthenres 10/10
up and over 1&2 50/50 ea side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,kneeling 100/100
Out to the Side,kneeling100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 50
Inner Thigh Stretch 50/50/50
Hamstring Stretch,sitting 50
Hamstring Stretch, Lying down 50/50
Spine Stretch 50/50
spine stretch 3,4,5 50/50/50
Bridge 5 sets of 10 count
pre cobra 5 sets of 10 count
Cobra 5 sets of 10 count
Super Man 5 sets of 10 count
lying Leg reach with opposing arm reach 5 sets of 10 count
Pelvic Rotations10 ea direction
Pelvic Rotations fig 8s 10
Pelvic scoop 20
Front Thigh Stretch 50
Inner thigh squeeze heels and arches 100/100 floor,100/100 6in, 100/100 floor

Edited by: SHALINDRA at: 6/8/2013 (09:49)
Make every day special, enjoy life, choose to be positive!


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SHALINDRA's Photo SHALINDRA Posts: 442
6/6/13 3:59 P

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6/5 Super Callanetics 90 mins routine
Warm ups 10/5
Under Arm Tightener 200
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 leg straight
Double Leg Raise 100
Sit UP and Curl Down 4sets of 10
Pelvic Ease-Down and Up 1
Pelvic Leg Strentheners
Pelvic wave 3 sets 3 count
Pelvic curl 2 sets of 10
Advanced leg stregnthenres 10/10
up and over 1&2 50/50 ea side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,kneeling 100/100
Out to the Side,kneeling100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 50
Inner Thigh Stretch 50/50/50
Hamstring Stretch,sitting 50
Hamstring Stretch, Lying down 50/50
Spine Stretch 50/50
spine stretch 3,4,5 50/50/50
Bridge 5 sets of 10 count
Pelvic Rotations10 ea direction
Pelvic Rotations fig 8s 10
Pelvic scoop 20
Front Thigh Stretch 50
Inner thigh squeeze heels and arches 100/100 floor,100/100 6in, 100/100 12in


Make every day special, enjoy life, choose to be positive!


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SHALINDRA's Photo SHALINDRA Posts: 442
6/1/13 12:44 A

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5/31 Callanetics 2nd half
Waist Away 100/100
StandingHamstring 40/20/20
Neck relaxer 5/5/5
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,kneeling 100/100
Out to the Side,kneeling100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 50
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50
Pelvic Rotation 10/10
Pelvic Rotaqtions figure 8s 10/10
Pelvic scoop 20
Front Thigh Stretch 60
Inner thigh squeeze 300/300
Back workout
bridge 5 sets of 10 count
pre cobra 5 sets of 10 count
Cobra 5 sets of 10 count
back extensions 5 sets of 10 count
Leg reach with opposing arm reach 5 sets of 10 count


Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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SHALINDRA's Photo SHALINDRA Posts: 442
5/29/13 6:41 P

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5/30 Callanetics routine upper body,back and stretches
Warmup 1mi walk
Underarm tightner 200
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 knee bent
Double Leg Raise 100
Sit UP and Curl Down 3sets of 10,1 set of 2
Pelvic Ease-Down and Up 1 down, no up
Pelvic Leg Strentheners 2 sets of10
Pelvic Wave 3 sets of 3; 3 sec count
Advanced leg stregnthenres 10/10
Back workout
bridge 5 sets of 10 count
pre cobra 5 sets of 10 count
Cobra 5 sets of 10 count
back extensions 5 sets of 10 count
Leg reach with opposing arm reach 5 sets of 10 count
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50

Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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YICHE12's Photo YICHE12 SparkPoints: (171,881)
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Posts: 28,195
5/15/13 6:09 P

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Warm up 1 - 10
Warm up 2 - 100
Warm up 3 - 100/100, 100/100
Warm up 4 - 20, 20, 20
Warm up 5 - 5, 5
Stomach 1 - 100/100
Stomach 2 - 100/100, 100/100
Stomach 3 - 100/100 (this one was hard to finish)
Legs 1 - 3/3
Legs 2 - 10
Legs 3 - 50, 50
Legs 4 - 50, 50
Behind & hips 1 - 100/100, 100/100
Behind & hips 2 - 100/100, 100/100
Stretches 1 - 50, 50, 50
Stretches 2 - 50
Lower back stretch - 50, 50
Pelvic rotations - 10, 10
Scoop - 10/10
Thigh - 30/50 (my right knee is stiff)
Inner thigh squeeze - 100





Lise (pronounced Lees) - GMT (+4 hours Eastern Time )
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SHALINDRA's Photo SHALINDRA Posts: 442
5/15/13 8:34 A

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Super Callanetics 90 mins routine
Warm ups 10/5
Under Arm Tightener 200
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 knee bent
Double Leg Raise 100
Sit UP and Curl Down 4sets of 10
Pelvic Ease-Down and Up 1
Pelvic Leg Strentheners 10 sets
Advanced leg stregnthenres 10/10
up and over 1&2 60/60 each side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,kneeling 100/100
Out to the Side,kneeling100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 50
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50
Bridge 60
Pelvic Rotation5/5
Pelvic Rotaqtions figure 8s 10
Pelvic scoop 20
Front Thigh Stretch 60

Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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122.5
113.75
105
SHALINDRA's Photo SHALINDRA Posts: 442
5/13/13 10:15 A

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60 minutes 5/12
Warm ups 10/5
Under Arm Tightener 100
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 knee bent
Double Leg Raise 100
Pelvic Leg Strentheners 5 sets/10 sets
up and over 1&2 60/60 each side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 20
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50
Bridge 5 sets of 10
Pelvic Rotation 10/10
Pelvic scoop 10
Front Thigh Stretch 60
Inner thigh squeeze 100/100

This starts week 3 of my 6day/wk work out


Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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SHALINDRA's Photo SHALINDRA Posts: 442
5/7/13 10:06 A

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You can do the pelvic rotations,scoops and thigh stretches standing up. That may help your knee pain.

Make every day special, enjoy life, choose to be positive!


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YICHE12's Photo YICHE12 SparkPoints: (171,881)
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5/7/13 6:07 A

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Monday, May 6

Warm up 1 - 10
Warm up 2 Underarm - 100
Warm up 3 Side Stretch - 100/100
Warm up 4 Hamstring - 20, 20, 20
Warm up 5 Neck - 5, 5
Stomach 1 - 100/100
Stomach 2 - 100/100
Stomach 3 - 100/100
Stomach 4 - 100/100
Legs 1 - 50
Legs 2 - 50
Legs 3 - 50
Legs 4 - 50
Behind & hips 1 - 100/100, 100/100
Behind & hips 2 - 90/100, 90/100
Stretches 1 - 50, 50, 50
Stretches 2 - 50
Lower back stretch - 50
Pelvic rotations - 10 (my knee is better and was able to complete these correctly)
Scoop - 10
Thigh stretch - 20/50 (this is still difficult for me but it's getting better)
Inner thigh squeeze - 100


Lise (pronounced Lees) - GMT (+4 hours Eastern Time )
Co-Leader - Calling All Canadians Team
Leader - Facial Exercising Team
Co-Leader - Hypothyroids...Join Together
Co-Leader - Spark Francophone
Co-leader - SP Class of April 26-May 2, 2009


 
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SHALINDRA's Photo SHALINDRA Posts: 442
5/6/13 11:32 P

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60mins Cardio Callanetics
(strength portion)
Warm ups 10/5
Under Arm Tightener 75
Waist Away 75/75
StandingHamstring 20/20/20
Neck relaxer 5/5/5
Standing Pelvic Rotation 5/5
Single Leg Raise 75/75
Double Leg Raise 75
Pelvic Leg Strentheners 2 sets
Hamstring stretch 1&2 60/60 each side
Bringing up the rear,Sitting 75/75
Out to the Side,sitting 75/75
Open and Close 20
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50
Bridge 60
Front Thigh Stretch 60
Inner Thigh Squeeze 75/75



Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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122.5
113.75
105
SHALINDRA's Photo SHALINDRA Posts: 442
5/6/13 12:59 A

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60 minutes 5/5
Warm ups 10/5
Under Arm Tightener 100
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 knee bent
Double Leg Raise 100
Pelvic Leg Strentheners 5 sets
up and over 1&2 60/60 each side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 20
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50
Bridge 5 sets of 10
Pelvic Rotation 10/10
Pelvic scoop 10
Front Thigh Stretch 60

Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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113.75
105
SHALINDRA's Photo SHALINDRA Posts: 442
5/2/13 7:29 P

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30 mins of Cardio Callanetics (strength portion)
Warm ups 10/5
Under Arm Tightener 75
Waist Away 75/75
StandingHamstring 20/20/20
Neck relaxer 5/5/5
Standing Pelvic Rotation 5/5
Single Leg Raise 75/75 1 up,1 straight,above the floor
Double Leg Raise 75
Pelvic Leg Strentheners 2 sets
Hamstring stretch 1&2 60/60 each side
Bringing up the rear,Sitting 75/75
Out to the Side,sitting 75/75
Open and Close 20
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 50/50/50
Bridge 60
Cobra 50
pigeon 60/60

Front Thigh Stretch 60
Inner Thigh Squeeze 75/75



Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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SHALINDRA's Photo SHALINDRA Posts: 442
5/2/13 3:17 A

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I must be the only nut that works out at 2 am :) Took me this long to recoup from cuttng the grass ... so here are my totals

60 minutes
Warm ups 10/5
Under Arm Tightener 100
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
knee bent 100
Single Leg Raise 100/100 knee bent
Double Leg Raise 100
Pelvic Leg Strentheners 5 sets
up and over 1&2 60/60 each side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,standing 100/100
Out to the Side,standing 100/100
Open and Close 20
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 25/25/25
Bridge 3 sets of 20
Pelvic Rotation 8/8
Pelvic scoop 10
Front Thigh Stretch 60



Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
140
131.25
122.5
113.75
105
SHALINDRA's Photo SHALINDRA Posts: 442
5/1/13 12:23 A

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4/30
60 mins of Cardio Callanetics
Warm ups 10/5
Under Arm Tightener 75
Waist Away 75/75
StandingHamstring 20/20/20
Neck relaxer 5/5/5
Single Leg Raise 75/75 1 up,1 straight,above the floor
Double Leg Raise 75
Pelvic Leg Strentheners 2 sets
Hamstring stretch 1&2 60/60 each side
Bringing up the rear,Sitting 75/75
Out to the Side,sitting 75/75
Open and Close 20
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Spine Stretch 60/60
spine stretch 3,4,5 30/30/30
Bridge 20
Pelvic Rotation 5/5
Front Thigh Stretch 60
Inner Thigh Squeeze 75/75

Edited by: SHALINDRA at: 5/2/2013 (19:26)
Make every day special, enjoy life, choose to be positive!


 current weight: 131.0 
 
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SHALINDRA's Photo SHALINDRA Posts: 442
4/29/13 11:24 A

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Well I think I am going to join you girls, I officially hate the new workout tracker :)
4/29
Warm ups 10/5
Under Arm Tightener 100
Waist Away 100/100
StandingHamstring 20/20/20
Neck relaxer 5/5/5
Bent Knee Reach 100
Single Leg Raise 100/100 1 up,1 straight,above the floor
Double Leg Raise 100
Pelvic Leg Strentheners 5 sets
Pli'es 20
Hamstring stretch 1&2 60/60 each side
Bringing up the rear,Sitting 100/100
Out to the Side,sitting 100/100
Bringing up the rear,Standing 100/100
Out to the Side,Standing 100/100
Open and Close 50
Inner Thigh Stretch 60/60/60
Hamstring Stretch,sitting 60
Hamstring Stretch, Lying down 60/60
Hip Stretch 60/60
Spine Stretch 60/60
spine stretch 3,4,5 30/30/30
Happy Baby 60
Bridge 20/20/20
Cobra 60
Pelvic Rotation 10/10
Pelvic Scoop 20
Front Thigh Stretch 60
Spinal Twist 60/60
Inner Thigh Squeeze 100/100
Shoulder Stand 30
Candle 30/30/30
Plough 30
Corpse pose 60

There are extra movements from the back maintenece as well as yoga Great workout today 75 minutes







Edited by: SHALINDRA at: 5/1/2013 (00:25)
Make every day special, enjoy life, choose to be positive!


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CHARLIE-B's Photo CHARLIE-B SparkPoints: (37,237)
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4/26/13 10:40 A

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Thanks for listing these Annie! I do mine Mon., Wed., & Fri. at my Ladies Gym.

Warm up 1 - 10
Warm up 2 Underarm - 100
Warm up 3 Side Stretch - 100/100
Warm up 4 Hamstring - 20, 20, 20
Warm up 5 Neck - 5, 5
Stomach 1 - 100/100
Stomach 2 - 100/100
Stomach 3 - 100/100
Stomach 4 - 100/100
Legs 1 - 50
Legs 2 - 50
Legs 3 - 50
Legs 4 - 50

These I do at home.

Behind & hips 1 - 100/100, 100/100
Behind & hips 2 - 100/100, 100/100
Stretches 1 - 50, 50, 50
Stretches 2 - 50
Lower back stretch - 50
Pelvic rotations - 10
Scoop - 10
Thigh - 10/10 (standing holding one foot behind me then the other)
Inner thigh squeeze - 100

You are right Lise (YICHE12), but they do get easier over time! emoticon

G'day, Spark mates!
♥ Charlie :-) Bonham, TX

You can't turn the clock back but, You Can Lose Weight!

SW ~ 199 lbs GW ~ 135 lbs
Ticker is for The Fast Metabolism Diet I Restarted on 3/10/14 SW~170.6, 3/20 CW 168.2


 Pounds lost: 2.4 
 
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YICHE12's Photo YICHE12 SparkPoints: (171,881)
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4/24/13 1:52 P

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I've been working my way up with the AM and PM workouts, today, April 24th, 2013 this is what I've done:

Warm up 1 - 10
Warm up 2 - 100
Warm up 3 - 100/100, 100/100
Warm up 4 - 20, 20, 20
Warm up 5 - 5, 5
Stomach 1 - 100/100
Stomach 2 - 100/100, 100/100
Stomach 3 - 100/100 (this one was hard to finish)
Legs 1 - 3/3
Legs 2 - 10
Legs 3 - 50, 50
Legs 4 - 50, 50
Behind & hips 1 - 100/100, 100/100
Behind & hips 2 - 80/100, 80/100
Stretches 1 - 50, 50, 50
Stretches 2 - 50
Lower back stretch - 50, 50
Pelvic rotations - 10, 10
Scoop - 10/10
Thigh - 25/50 (my right knee is stiff)
Inner thigh squeeze - 100

Callanetics is NOT easy! emoticon



Edited by: YICHE12 at: 4/24/2013 (13:53)
Lise (pronounced Lees) - GMT (+4 hours Eastern Time )
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Leader - Facial Exercising Team
Co-Leader - Hypothyroids...Join Together
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LEVELPATHS's Photo LEVELPATHS Posts: 1,166
2/6/13 12:07 P

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4th week doing the 10 years younger in hours dvd today and I managed the following reps - still not doing the last but one exercise cos I'm scared I'll get stuck! :-)

Warm up 1 - 10
Warm up 2 - 100
Warm up 3 - 60/100, 60/100
Warm up 4 - 20, 20, 20
Warm up 5 - 5, 5
Stomach 1 - 60/100
Stomach 2 - 50/100, 50/100
Stomach 3 - 70/100
Legs 1 - 3/3
Legs 2 - 10
Legs 3 - 50,50
Legs 4 - 50,50
Behind & hips 1 - 60/100, 60/100
Behind & hips 2 - 70/100, 70/100
Stretches 1 - 50, 50, 50
Stretches 2 - 50
Lower back stretch - 50, 50
Pelvic rotations - 10, 10, 10
Scoop - 10/10
Thigh - 0/50
Inner thigh squeeze - 100

Annie from the UK.


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LEVELPATHS's Photo LEVELPATHS Posts: 1,166
1/31/13 7:52 A

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Hi all - If you would find it helpful to record your callanetics progress then please feel free to join me in tracking it here. :-)

I just felt it would be good to log my progress each week. I did the 10 years younger in 10 hours dvd this morning. I'm doing it weekly (usually on Thursdays) and this was the third week. Today I actually managed to jot down how many reps I did. I've only just started so am doing the easy options but here's what I did today. (Where I didn't manage to do all the required reps I've also put how many I should have done)

Warm up 1 - 10
Warm up 2 - 100
Warm up 3 - 40/100
Warm up 4 - 20, 20, 20
Warm up 5 - 5, 5
Stomach 1 - 50/100
Stomach 2 - 40/100, 40/100
Stomach 3 - 60/100
Legs 1 - 1.5/3
Legs 2 - 10
Legs 3 - 50,50
Legs 4 - 50,50
Behind & hips 1 - 40/100, 40/100
Behind & hips 2 - 50/100, 50/100
Stretches 1 - 50, 50, 50
Stretches 2 - 50
Lower back stretch - 50, 50
Pelvic rotations - 10, 10
Scoop - 5/10
Thigh - 0/50
Inner thigh squeeze - 100



Annie from the UK.


 current weight: 215.5 
 
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