Ok, so it's Weigh In Wednesday.
I weighed in this morning at my class- I lost a whole 8 oz. I'm kind bummin' about that but oh well. I know why it wasn't more. I haven't been making the best food choices. I'm going to tweak my calories a little bit so that I can't fill the extra calories with not good food. Hopefully that will make a difference. So, I went to class again this morning. I had a harder time getting up for this one. Emmy has had a fever and woke up around 11 last night crying. After we got her back to sleep I woke up almost every hour. So my 4:40 alarm didn't feel like it was coming so early. I got to class, weighed in, and then got our workout sheet. Um... yeah. The trainer wasn't playin!! It was hard, but I love feeling like I pushed myself and my body feels worked. I'm glad today used a lot of weights. It's something I've been wanting to add to my routine. Now if I could just mix that with weight loss, I'd be in good shape! (No pun intended) Ok, so I'm going to include the workout from today. It might be a bit complicated as we had her to explain a lot of it. It was mostly stuff I was familiar with, she was just using technical names. Phase 1- 1 set of 20 reps Goblet Squat- A normal squat where your elbows touch your knees. Hold a 10 lb dumbbell with both hands. Hammer Curl to Press- Hold dumbbells vertically in each hands at waist level. Lift forward to shoulder height and extend arms upward. Do not lock elbow. Dumbbell Dead Lifts- Hold dumbbells in each hand and bend forward at the waist. Dumbbell Pullover- Hold one dumbbell behind head and pull upward until arms are extended above head. Single Arm Dumbbell Row- Hold dumbbell in one hand. Spread legs into starting lunge position. Bend forward. Support yourself with opposite hand on leg and pull the dumbbell backwards bending elbow. 3 minutes Cardio of Choice- I did 3 mins walking at 3.8 with an 8% incline for each cardio. It was a bit of a break bit still had my heart right in a good zone. Phase 2- 2 sets of 15 reps Dumbbell Squats- Use 20 lb kettle ball. Place feel slightly wider than shoulder width apart and squat pushing your butt backwards. Do not extend knees past toes. Mountain Climbers- Place hands on the floor and get into a push up position. Push off with your toes and alternate bending your knees. Do as quickly as possible. Dumbbell Squats- same as above. Medicine Ball Slam- Use the biggest medicine ball you can find. Lift above head and throw downward to the ground with force. Catch the ball. (This was actually kind of fun! Didn't feel like exercise until #14 and 15 of the 2nd set!) 3 minutes Cardio of Choice Phase 3- 1 set of 20 reps Plank- Lay on ground in extended push up position. Hold for 30 seconds. Bent Over Dumbbell Row- Hold dumbbell in one hand. Place opposite knee and hand on weight bench. Keep back parallel to the floor. Pull dumbbell backwards until your elbow is bent but not locked. Finish set, switch arms. Keep arm as close to body as possible and don't round your back or shoulders. Leg Raises- Lay on the floor, hands to your side. Raise legs off the floor. Lift 3-5 inches then lower. Do not touch feet to the floor. Incline Bench Press- Use a weight bench with a back. Set it to mid recline and do basic bench press with dumbbells. (This was honestly the easiest thing we did the whole workout!) Plank- same as above. 3 minutes Cardio of Choice Phase 4- 3 sets of 10 reps Push Ups- basic push ups Russian Twists- Use medicine ball. Sit on the floor with knees bent. Lift feet off the floor. Lift medicine ball and twist from side to side while holding the medicine ball. Do not move hips. Medicine Ball Squats- basic squats while holding a medicine ball. 3 minutes Cardio of Choice Phase 5- 1 set of 15 reps Mountain Climbers- See above Push Ups Squat Thrust- Hold dumbbells at shoulder height. Squat. Once standing, push dumbbells above head. Do not lock elbows. High Knee with Arm Drive-Place hands behind head. Lift knee. Twist until opposite elbow touches knee. Be careful not to pull on your neck. Twist at the waist. 3 minutes Cardio of Choice Phase 6- 1 set of 10 reps Overhead Dumbbell Press- Hold dumbbells at shoulder level. Press upward until arms are extended. Do not lock elbows. Squat- basic squat. Do not extend knees beyond toes. Weighted Crunches- Hold a dumbbell or small barbell weight on chest while doing basic crunches. 3 mins Cardio of Choice See what I mean?! Today was no joke! I'll be impressed if I can get out of bed tomorrow or even up the stairs this afternoon! This was a great workout and can be done at home as long as your have dumbbells and a medicine ball. If you're a member of a gym, it will be fairly easy as the equipment is provided. It's intended to be an hour workout- 10 mins for each phase. I left today feeling pretty proud of myself. I pushed myself AND I ventured into the big boys room (the free weights area). I don't know that I'll be doing this workout on a regular basis. I did Class #1 workout twice this last week and felt really good after. It's fairly straight forward but you still get a great workout. If you brave workout #2 let me know! Good luck and Happy Weigh In Wednesday!
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HEY, I'M JESSICA!
Christian. Wife. Mommy. Daughter. Pastor. Friend. Saved.Redeemed. Beloved.
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