UPPER BODY STRENGTH.
Warm up with 5 minutes on the stationary bike.
Grab a partner. Curl bar with medium to heavy weights (with a 25lb curl bar, I used one 10lb plate on each side), set of 15, switch. Repeat so you both complete 4 full sets.
With your partner, grab a set of heavy dumbells (I used 35lb'ers). Partner A, set of 10 on each arm, bent over rows. Partner B, set of 20, jack knives. Switch and repeat for four full sets.
Incline chest press, spot eachother. Start with medium weights, going up each set, set of 10, then two sets of 8, then a set of 6. We started with 25lb dumbells, went all the way to 40lbs.
Partner A uses a resistance band, shoulder press with the resistance being on the way down, set of 15. Partner B does 15 wide pushups. Switch, repeat for four full sets.
With your partner, grab a stability ball and 12lb, 15lb, and 20lb sets of dumbells. Partner A walks a quarter mile with the 12lb'ers, doing a shoulder press the entire way. Partner B, using the 20lb'ers, head/neck/shoulders on the ball, body up like a table, set of 15 chest press then a set of 15 butterflies. Switch and repeat for two full sets.
Partner A, using 12lb'ers, curls while walking a quarter mile. Partner B, with head/neck/shoulders on ball, 20lb dumbell, overhead extenstions with arms straight, set of 15, then narrow chest press for a set of 15. Switch and repeat for two full sets.
Partner A, using 12lb'ers, hold your arms out at a 90 degree, twist your wrist forward and backward while you walk a quarter mile. Partner B, standing, hammer curls, set of 15, then skull crushers, set of 15. Switch and repeat for two full sets.
High plank walk with a push up about 30 yards and back.
Before the workout, did 30 minutes on the stairmill, level 7. Elliptical machine, 15 minutes, resistance 6, incline 12. After class we did a 30 minute kickboxing class.
Monday, April 18, 2011
Sunday, April 17, 2011
Day 472
BIGGEST LOSER: GREEN TANGERINES
Update!!!
Got a call this afternoon from Green Tangerine's Kelly!! The gal in first place cheated!! She was disqualified!! Therefore...I bumped up to 3rd place and won $290!!! Woot, woot!!
Update!!!
Got a call this afternoon from Green Tangerine's Kelly!! The gal in first place cheated!! She was disqualified!! Therefore...I bumped up to 3rd place and won $290!!! Woot, woot!!
Thursday, April 7, 2011
Day 462
CORE & ARMS.
Warm up with a large lap.
Grab a mat and a medicine ball. In sit up position, ball straight above your head, sit ups, set of 25. Put ball down, still in sit up position, cross one leg over the other, cross crunch, set of 25 on the left, switch, set of 25 on the right. Repeat for three full sets.
Side plank position, raise hips for a count of 10, hold on the tenth for 15 seconds, continue with 10 more, switch sides and repeat. V/N's, set of 25. Repeat for three full sets.
Grab a partner and semi-heavy, medium, and light dumbells for you to share. Partner A does 30 alternating curls with the heavy dumbells while Partner B does bench dips until Partner A is done, switch and repeat. Do three full sets.
Partner A does a set of 15 hammer curls with heavy weights while Partner B uses the resistance band to do 15 tricep curls (with arms at a 90 degree, pull down on resistance band then spread the hands apart, keeping elbows in tight), switch and repeat. Do three full sets.
Partner A takes the heavy dumbells, holds them at a 90 degree, arms out in front of you, walks 30 yards and back. Partner B does standing skull crushers until Partner A gets back, switch and repeat. Do three full sets.
Run a dumpster run (its .21 of a mile)
Back to your mat. "Kawahata" sit ups (one leg straight out, off the ground, the other leg bent and off the ground) for a set of 15, switch legs, another set of 15. Laying on your hands, hip raises, set of 15. Scissor lifts on his count switch legs, both legs off the ground (about 5 seconds between each shift), set of 30. Do three full sets.
Bicycle crunches, 30 seconds. With your feet on the ball, high plank, 1 minute. Repeat for three full sets.
Keeping the medicine ball at your chest, but not touching your chest, full sit ups, set of 50. Dumpster run.
After class, I did 15 minutes on the stairmill (level 7), 20 minutes on elliptical (resistance 6, incline 12), then another 10 minutes on the stairmill (level 6)...had to leave a bit early to take Hailee to her doctor's appointment.
Warm up with a large lap.
Grab a mat and a medicine ball. In sit up position, ball straight above your head, sit ups, set of 25. Put ball down, still in sit up position, cross one leg over the other, cross crunch, set of 25 on the left, switch, set of 25 on the right. Repeat for three full sets.
Side plank position, raise hips for a count of 10, hold on the tenth for 15 seconds, continue with 10 more, switch sides and repeat. V/N's, set of 25. Repeat for three full sets.
Grab a partner and semi-heavy, medium, and light dumbells for you to share. Partner A does 30 alternating curls with the heavy dumbells while Partner B does bench dips until Partner A is done, switch and repeat. Do three full sets.
Partner A does a set of 15 hammer curls with heavy weights while Partner B uses the resistance band to do 15 tricep curls (with arms at a 90 degree, pull down on resistance band then spread the hands apart, keeping elbows in tight), switch and repeat. Do three full sets.
Partner A takes the heavy dumbells, holds them at a 90 degree, arms out in front of you, walks 30 yards and back. Partner B does standing skull crushers until Partner A gets back, switch and repeat. Do three full sets.
Run a dumpster run (its .21 of a mile)
Back to your mat. "Kawahata" sit ups (one leg straight out, off the ground, the other leg bent and off the ground) for a set of 15, switch legs, another set of 15. Laying on your hands, hip raises, set of 15. Scissor lifts on his count switch legs, both legs off the ground (about 5 seconds between each shift), set of 30. Do three full sets.
Bicycle crunches, 30 seconds. With your feet on the ball, high plank, 1 minute. Repeat for three full sets.
Keeping the medicine ball at your chest, but not touching your chest, full sit ups, set of 50. Dumpster run.
After class, I did 15 minutes on the stairmill (level 7), 20 minutes on elliptical (resistance 6, incline 12), then another 10 minutes on the stairmill (level 6)...had to leave a bit early to take Hailee to her doctor's appointment.
Wednesday, April 6, 2011
Day 461
BIGGEST LOSER...OVER!!!!
Okay, so its official, I did NOT win my Biggest Loser competition, but I still did awesome!! Results have yet to be posted, however they did post who won 3rd place (I get the impression that 2nd will post tomorrow, and 1st place the following day, then everyone else's results) and she beat me. On a side note, though, I went to the gym today and word around there is that she may have cheated. How? I realize there are probably many ways to cheat...but how can you live with yourself?!? Anywhoo...she weighed in Friday morning before noon at 140.5 for the challenge...but was there first thing Saturday morning at the gym for her assessments and weighed in at 152.5. Not sure if she could have drank/eaten that much overnight, but that is ALOT of weight!!
Either way, I am so proud of myself! Throughout these 12 weeks, I have had to work through so much...both of our family dogs passed away within 2 months of eachother, my youngest had major surgery, I got pnuemonia, and so much more. But I pushed through it all. I thank my friends for being so supportive (especially Annie at the gym who never had to stay with me to do extra cardio but always did!!), my trainer (who put me on this crazy, insane schedule to help me lose all that I did), and of course my WONDERFUL, forgiving, accepting, loving husband (who would kick me out of bed those 4:30am mornings to push me to the gym, who never got mad when I was cranky because I was starving, and never complained that I was at the gym so many hours!!) Without all of them, I could not have done this!!!
Okay, so its official, I did NOT win my Biggest Loser competition, but I still did awesome!! Results have yet to be posted, however they did post who won 3rd place (I get the impression that 2nd will post tomorrow, and 1st place the following day, then everyone else's results) and she beat me. On a side note, though, I went to the gym today and word around there is that she may have cheated. How? I realize there are probably many ways to cheat...but how can you live with yourself?!? Anywhoo...she weighed in Friday morning before noon at 140.5 for the challenge...but was there first thing Saturday morning at the gym for her assessments and weighed in at 152.5. Not sure if she could have drank/eaten that much overnight, but that is ALOT of weight!!
Either way, I am so proud of myself! Throughout these 12 weeks, I have had to work through so much...both of our family dogs passed away within 2 months of eachother, my youngest had major surgery, I got pnuemonia, and so much more. But I pushed through it all. I thank my friends for being so supportive (especially Annie at the gym who never had to stay with me to do extra cardio but always did!!), my trainer (who put me on this crazy, insane schedule to help me lose all that I did), and of course my WONDERFUL, forgiving, accepting, loving husband (who would kick me out of bed those 4:30am mornings to push me to the gym, who never got mad when I was cranky because I was starving, and never complained that I was at the gym so many hours!!) Without all of them, I could not have done this!!!
Tuesday, April 5, 2011
Day 460
SHOULDERS, CHEST & BACK.
Warm up with a large lap.
Incline shoulder press. Start with medium weights (I used 30lb dumbells), two sets of 15. Go heavier in your weights, then do two sets of 8. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Pull ups, set of 15, use a partner if you need assistance, four full sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Set of 20 wide push ups. Set of 15, each arm, with a heavy dumbell (I used a 35lb dumbell) for bent over rows, repeat both for two full sets, then lower to 15 push ups & 8 bent over rows for two more sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
With a barbell, medium weights (with a 35lb bar, added 10lb plates on each side) for standing military shoulder press, set of 15. Then, using same bar, , set of 15...repeat both for two full sets. Add weight and do two sets of 8.
Run a large lap.
Grab a stability ball. Grab heavy, medium and light dumbells (I got 30lbs, 15lbs and 12lbs). With shoulders and head on the ball, body straight like a table, heavy weights in hand, alternating chest press to a count of 20 (10 each arm) then 10 together. Grab the medium weights, butterflies, arms straight up, alternating to 20 (10 each arm) then 10 together. Sit up on the ball, heavy weights, alternating bent over rows for a count of 20 (10 each arm) then 10 together. Repeat for three full sets.
Sitting on the stability ball, Arnold-press (I used 15lb dumbells), set of 15. Grab your light weights, lateral extensions, set of 15. Lay back down on the ball, body like a table, using medium or light weights, arms straight up, 45 seconds with one arm slowly going down towards your hip and other arm up above yoru head, switching at the same time. Repeat for three full sets.
After class, I did 25 minutes on the elliptical (6 resistance, 12 incline) and 30 minutes on the stairs (speed at 6 for 10 mins, 7 for 10 mins, and 8 for 10 mins).
Warm up with a large lap.
Incline shoulder press. Start with medium weights (I used 30lb dumbells), two sets of 15. Go heavier in your weights, then do two sets of 8. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Pull ups, set of 15, use a partner if you need assistance, four full sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
Set of 20 wide push ups. Set of 15, each arm, with a heavy dumbell (I used a 35lb dumbell) for bent over rows, repeat both for two full sets, then lower to 15 push ups & 8 bent over rows for two more sets. Get down for push ups, set of 10, then hold for a count of ten in the 'down' position, then 10 more and hold for another count of 10.
With a barbell, medium weights (with a 35lb bar, added 10lb plates on each side) for standing military shoulder press, set of 15. Then, using same bar, , set of 15...repeat both for two full sets. Add weight and do two sets of 8.
Run a large lap.
Grab a stability ball. Grab heavy, medium and light dumbells (I got 30lbs, 15lbs and 12lbs). With shoulders and head on the ball, body straight like a table, heavy weights in hand, alternating chest press to a count of 20 (10 each arm) then 10 together. Grab the medium weights, butterflies, arms straight up, alternating to 20 (10 each arm) then 10 together. Sit up on the ball, heavy weights, alternating bent over rows for a count of 20 (10 each arm) then 10 together. Repeat for three full sets.
Sitting on the stability ball, Arnold-press (I used 15lb dumbells), set of 15. Grab your light weights, lateral extensions, set of 15. Lay back down on the ball, body like a table, using medium or light weights, arms straight up, 45 seconds with one arm slowly going down towards your hip and other arm up above yoru head, switching at the same time. Repeat for three full sets.
After class, I did 25 minutes on the elliptical (6 resistance, 12 incline) and 30 minutes on the stairs (speed at 6 for 10 mins, 7 for 10 mins, and 8 for 10 mins).
Monday, April 4, 2011
Day 459
ABS & AGILITY.
Warm up with a large lap (half mile).
Spiderman crawl 20 yards and back. Then do step-overs on the step for 1 minute. Repeat for two full sets.
Sprint 40 yards and back, twice. Then do step-ups on the step for 1 minute. Repeat for two full sets.
Grab a mat. On your back, hands under your butt, slow scissor kicks (one leg straight out, the other straight up...hold for 3-5 secs then switch), set of 20. Immediately transition into leg lifts, set of 10, hold for 15 seconds 2 inches about ground. Crunches, set of 30. Repeat without rest for three full sets. Once done, 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in one at a time, then both feet out, one at a time, EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in then both feet out EACH rung (like a hop), heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 jack knives. Using the agility ladders, high knees with both feet in EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
With a partner, hold onto their feet while laying on your back. Keeping your legs straight up in the air, bending at your waist at 90 degrees, 20 leg lifts to the left, then 20 to the right. Switch. Repeat for two full sets.
Finish with a large lap.
I then ran my 1.5 mile timed run that I didn't do for assessments. I didn't feel too confident...not only had I already taken the class, but I had NO idea he was going to ask me to do that today. Needless to say, I am so excited to report I took a whole minute off my time!! I finished in 11 minutes, 30 seconds on the dot!!!
I then did another 20 minutes on the treadmill. I was suppose to do more, but my knee was killing me. He wanted me to run at 6.9 for 20 minutes, then walk the rest at 4.0. Didn't happen. I did only the 4.0 speed for 20 minutes and headed home. Knee hurts, will be icing it today, then sleeping in mineral ice!!!
Had a chat with my trainer today. I was expecting him to give me a new schedule for maintaining my (newly achieved) 17.1% body fat and weight loss...nope, I was wrong. My body wants to stay somewhere around 155lbs. I have gotten it significantly lower (for me) in these last few weeks, however, it fights me tooth and nail...and I always end up gaining before I lose. He wants me to stay at or around 135lbs. I just don't think that that is realistic. I will do what he says and see what kind of results I get, but I just do NOT see that number happening...and if it does, I seriously doubt that it will be something that I can keep and maintain with a normal schedule...we shall see!! Either way, I am completely content...
Warm up with a large lap (half mile).
Spiderman crawl 20 yards and back. Then do step-overs on the step for 1 minute. Repeat for two full sets.
Sprint 40 yards and back, twice. Then do step-ups on the step for 1 minute. Repeat for two full sets.
Grab a mat. On your back, hands under your butt, slow scissor kicks (one leg straight out, the other straight up...hold for 3-5 secs then switch), set of 20. Immediately transition into leg lifts, set of 10, hold for 15 seconds 2 inches about ground. Crunches, set of 30. Repeat without rest for three full sets. Once done, 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in one at a time, then both feet out, one at a time, EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 full sit ups. Using the agility ladders, both feet in then both feet out EACH rung (like a hop), heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
Back to the mat. 30 jack knives. Using the agility ladders, high knees with both feet in EACH rung, heading back on a second ladder...do that twice. Run the 1/8 of a mile run.
With a partner, hold onto their feet while laying on your back. Keeping your legs straight up in the air, bending at your waist at 90 degrees, 20 leg lifts to the left, then 20 to the right. Switch. Repeat for two full sets.
Finish with a large lap.
I then ran my 1.5 mile timed run that I didn't do for assessments. I didn't feel too confident...not only had I already taken the class, but I had NO idea he was going to ask me to do that today. Needless to say, I am so excited to report I took a whole minute off my time!! I finished in 11 minutes, 30 seconds on the dot!!!
I then did another 20 minutes on the treadmill. I was suppose to do more, but my knee was killing me. He wanted me to run at 6.9 for 20 minutes, then walk the rest at 4.0. Didn't happen. I did only the 4.0 speed for 20 minutes and headed home. Knee hurts, will be icing it today, then sleeping in mineral ice!!!
Had a chat with my trainer today. I was expecting him to give me a new schedule for maintaining my (newly achieved) 17.1% body fat and weight loss...nope, I was wrong. My body wants to stay somewhere around 155lbs. I have gotten it significantly lower (for me) in these last few weeks, however, it fights me tooth and nail...and I always end up gaining before I lose. He wants me to stay at or around 135lbs. I just don't think that that is realistic. I will do what he says and see what kind of results I get, but I just do NOT see that number happening...and if it does, I seriously doubt that it will be something that I can keep and maintain with a normal schedule...we shall see!! Either way, I am completely content...
Friday, April 1, 2011
Day 456
BIGGEST LOSER: GREEN TANGERINES.
Week TWELVE!!!! YES!!! This was the FINAL weigh in!!! I am finally done with my crazy workout schedule, extreme calorie counting, and everything else that came with it! It has been a long, stressful journey, but it has taught me so much!! First of all, I am so much stronger then I ever thought. I knew what my goals have been, and I was content and SLOWLY reaching those goals, but through this challenge, I have learned that not only do I have amazing dedication, but I also have a tremendous amount of heart and willpower. I realize, now, that when I set my mind to something, NOTHING and no one can stop me!! For that, regardless of what place I finish in, I have soooo won!!
I checked the website today, says that the results won't be out until Wednesday!! UGH! They did say, though, that they would be contacting the winners to get their 'after' photos to also put up on the blog when the results go up. So...I assume if I don't hear from them by the end of the weekend (or later?) that I didn't come in 1st, 2nd, or 3rd. Wouldn't surprise me, to be honest. 1st place has to lose only .7lbs or more; 2nd has to lose 5.6 or more; and 3rd has to lose 4.1 or more...if they all do that, I lose and come in 4th. Not to mention, there could be someone out there that comes in, guns blazing, pushing me further out!!! You never know!!! Either way, I am excited its over, and even more excited to see everyone else's results!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
Week Eleven: Lost 7 pounds
Week Twelve: Lost 7.5 pounds
TOTAL: 42.4 pounds lost
PLACE: They say we won't know the final standings until Wednesday!!! UGH!!!
Week TWELVE!!!! YES!!! This was the FINAL weigh in!!! I am finally done with my crazy workout schedule, extreme calorie counting, and everything else that came with it! It has been a long, stressful journey, but it has taught me so much!! First of all, I am so much stronger then I ever thought. I knew what my goals have been, and I was content and SLOWLY reaching those goals, but through this challenge, I have learned that not only do I have amazing dedication, but I also have a tremendous amount of heart and willpower. I realize, now, that when I set my mind to something, NOTHING and no one can stop me!! For that, regardless of what place I finish in, I have soooo won!!
I checked the website today, says that the results won't be out until Wednesday!! UGH! They did say, though, that they would be contacting the winners to get their 'after' photos to also put up on the blog when the results go up. So...I assume if I don't hear from them by the end of the weekend (or later?) that I didn't come in 1st, 2nd, or 3rd. Wouldn't surprise me, to be honest. 1st place has to lose only .7lbs or more; 2nd has to lose 5.6 or more; and 3rd has to lose 4.1 or more...if they all do that, I lose and come in 4th. Not to mention, there could be someone out there that comes in, guns blazing, pushing me further out!!! You never know!!! Either way, I am excited its over, and even more excited to see everyone else's results!!
Week One: Lost 4.1 pounds
Week Two: Lost 2.5 pounds
Week Three: Lost 3.1 pounds
Week Four: Lost 4 pounds
Week Five: Lost .3 pounds
Week Six: Lost 2.3 pounds
Week Seven: Lost 2.8 pounds
Week Eight: Lost .3 pounds
Week Nine: Lost 5 pounds
Week Ten: Lost 3.5 pounds
Week Eleven: Lost 7 pounds
Week Twelve: Lost 7.5 pounds
TOTAL: 42.4 pounds lost
PLACE: They say we won't know the final standings until Wednesday!!! UGH!!!
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