Sunday, July 17, 2011

New Workout Program

My new workout routine loosely is strength training three times a week, yoga/pilates two to three times a week, daily bike/walk and long distance bike one to two times a week. I'm going to start doing a weekly update on Sundays (separate from Sunday Stills) reporting what I accomplished during the week. That way if I slack off you guys can give me the virtual kick in the pants I need to stay motivated lol. :D

Week One

Strength Training: Tuesday, Thursday & Saturday
Yoga/Pilates: Tuesday (15 minutes - arms too tired after strength training) & Saturday (10 minutes - again did it after strength training - need to do it on a different day)
Biking: Tuesday (1 mile), Friday (1 mile), Sunday (5.7 miles)
Walking: Friday (1/2 mile)

So not bad for the first week. I need to be more consistent on the cardio for sure. Especially since that's the dog's exercise too. It's been really hot, so I've done what I can. :)

My strength training consists of a beginner workout (because I have no muscles) on the Bowflex (approx. twenty minutes). I've been doing approx. one set of ten reps (need to start doing two sets soon) of Bench Press, Seated Lat Rows, Crossover Rear Deltoid Rows, Biceps Curl, Triceps Pushdown, Leg Extension, Standing Back Extension and Seated Abdominal Crunch, most of it at twenty five pounds. I can do the shoulders at thirty pounds, but my arms and back are pretty weak. I can do abs at thirty pounds, but I don't like it because it burns (I know I'm a wimp) and the legs depend on how long of a day at work I had since I'm standing all day lol. So I've mostly been doing twenty five pounds. Next week I'm going to add a second set of ten reps to everything and then the week after that increase the weight. I don't want to push too hard and injure myself so my plans are definitely not set in concrete. :)

Sorry if this is boring, but I think it will help my motivation. Maybe, just maybe, I'll do before and after pictures when I finish the six week challenge on the Bowflex.


  1. Good grief! I'm exhausted just reading about all this activity! You are my new hero! (he he) Does the hubby work out with you? I know it's much more enjoyable if you've got someone to hang out with while you slowly kill yourself.

    I'm going to take a nap now...

    Seriously though, good for you!

  2. Not boring at all. Good for you! I, too, need to motivate to work out and stop being such a weakling. That exercise program sounds great. I hear bowflex is a good workout. You will be bench pressing Chrome soon.

    Mango Momma

  3. Keep posting about it! It is a good boost to have something to show for it to the public after your workout week. Hopefully I'll be on that track soon, after camp! :)


  4. Sounds like a great plan. I really need to work on fitness too. Keep up the good work!

  5. I am sure my Mum will be very impressed if she reads this post. She is so lazy that she never does any kind of exercise! Her only exercise is walking with us, which you can't call 'exercise'!


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