I Have Done it Again, But Variations are the Key!

Ok I know I change my workout more than I change my underwear, but variation is the key with strength training and cardio!

I sat down for over an hour with books, magazines, posters and the internet and put together 3 different workouts, a different one for each of my 3 strength training days, still doing 3 circuits. Lets take a look at them;

MONDAY

  1. Weighted Crunch 12x
  2. Raised Knee-in 12x
  3. Saxon Side Bend x10
  4. Bridge 20 seconds
  5. Back Extensions 12x
  6. Squats with Dumbbells 12x
  7. Pile Squats with a Dumbbell 12x
  8. Split Squats with Dumbbells 12x
  9. Bench Press 12x
  10. Fly 12x
  11. Bend-Over Row 12x
  12. Shoulder Press 12x
  13. Lying Triceps Extensions 12x
  14. Biceps Curl x12

WEDNESDAY

  1. Long-arm Weighted Crunch x10
  2. Flutter Kick x20
  3. Speed Rotation 10x
  4. Side Bridge 20 seconds each side
  5. Superman 10x
  6. Front Squat 12x
  7. Pile Squat with Dumbbells 12x
  8. Leg Curl 12x
  9. Push Ups 12x
  10. Slow Fly 10x
  11. Bent-arm Dumbbell Row 12x
  12. Upright Row 12x
  13. Hammer Curl 12x
  14. Close-Grip Bench Press 12x

FRIDAY

  1. Sicilian Crunch 8x
  2. Push-Aways 10x
  3. Two-Handed Wood Chop 10x
  4. Towel Roll 10x
  5. Swimmer’s Backstroke 5x
  6. Bulgarian Split Squat 10x
  7. Power Clean with Jump 8x
  8. Seated Calf Raise 10x
  9. Slow Push Ups 10x
  10. Slow Bench Press 10x
  11. Pullover 10x
  12. Bicep Curl to Overhead Press 10x
  13. Tricep Dips 12x
  14. Standing Scarecrow 10x

Interval TrainingTue, Thu & Sat

Yoga

  1. Cat Pose
  2. Mountain Pose
  3. Standing Forward Bend
  4. Lunge
  5. Tree
  6. Standing Side Stretch Pose
  7. Downward Facing Stretch Pose
  8. Cobra
  9. Child’s Pose
  10. Seated Spinal Twist
  11. Seated Forward Bend
  12. Relaxation Pose

Exercise Bike: 20 seconds as fast as I can, then 20 seconds pause (this is one set) 8x – I am taking Steve’s tweak on board by changing the lengths of my pause; 20 seconds, 40 seconds & 1 minute – then restart cycle again.

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Cats, Dogs, Trees & the Mountains; with Nature…..then VROOM!!!

Wow! That yoga workout was amazing, I suddenly realize who I am and I am more in touch with my inner breath, and at one with nature, I felt like I was floating on a cloud and coming out of my body……… ha ha ha ha …….oooookay I’ll cut that crap out now, please tell me that you didn’t fall for that?

I went through the twelve yoga poses that I posted earlier today. Now, I am classed as obese and then when you throw yoga into the mix, well just picture a pig trying to break dance and there you have it. It was anything but graceful, balanced and I was as flexible as brick.

pig.jpg

 

I must admit afterwards I did feel very relaxed, refreshed and loose. I wobbled my way through it and I am going to be consistent with it until I can master the poses. I am sure that when I am a little lighter I’ll be like a chicken doing the moonwalk.

…..then VROOM!

I also tackled the interval training. Actually I thought it was going to be a bit soft and not challenging but boy was I wrong! After the 4th set I was like, “water, water!” ::in a groaning voice:: I managed to push through to the 8th set and to my oasis of water, a pint of cold water.

If anyone could advise me I was wondering if this is a good mix; doing yoga and then into intense intervals? Maybe you can leave a comment with your suggestions.

Yoga/Intervals Workout Revealed

Here is my Yoga/Interval workout that I have stuck together from various internet sources.  I am going to have a bash at it now and then I’ll post a review.

Yoga

  1. Cat Pose
  2. Mountain Pose
  3. Standing Forward Bend
  4. Lunge
  5. Tree
  6. Standing Side Stretch Pose
  7. Downward Facing Stretch Pose
  8. Cobra
  9. Child’s Pose
  10. Seated Spinal Twist
  11. Seated Forward Bend
  12. Relaxation Pose

Interval Training;

  • Exercise Bike: 20 seconds as fast as I can, then 20 seconds pause (this is one set) 8x

February’s Progress Photo & New Cardio Plan (Yet Again!)

I am not that happy with February’s progress photo.  I am happy with the progress that I made but in January’s photo I wore the wrong clothes.  Anyway I have corrected it now.

On the left hand side you’ll see January’s photo along with the new one I took today. I have also taken another photo with a tighter top so progress will be more noticeable in the months ahead.

A New Cardio Plan

As much as I hate cardo I know that it will determine the effectiveness of my whole workout routine.  I have been digging again and looking for something that I will enjoy doing and will help burn fat without disrupting my muscle recovery time too much.

Interval Training; on my exercise bike I will go as fast as I can for 20 seconds, then a 20 second pause (this is one set) 6x

Yoga; yes that’s right you heard (read) me right, I am going to try yoga as part of my in-between-workout sessions.  I am currently scanning the internet and pulling from many resources and will put together (and put into practice) some yoga moves and then post them tomorrow after I have tried them.

Workout Adjustments

I have made a few adjustments to my current workout. I need to be careful and not over do it as I have high PB at the moment.

Weighted Crunch (upper abs) 12x
Bent-Knee Pull In (lower abs) 12x
Double Crunch with Cross (oblique) 12x Raised-Leg Obliques Crunch (Obliques) 12x
Two-Point Bridge (transverse abdominis) 5x Back Extension – x12 (lower back
Superman (lower back) 12x
Squat with Side Raise (glutes & shoulders) 12x Squats with Dumbbells (Glutes) 12x
Pile Squat with Bicep Curl (hamstrings & biceps) 12x Pile Squat with Dumbbells (Hamstrings) 12x
Push Up (chest) 12x
Fly (chest)
Bench Press (chest)
Bent Over Flyes (back) 12x Bent-Arm Dumbbell Row (Back) 12x
Side Raises (Shoulders) 12x
Hammer Bicep Curl (Biceps) 12x
Tricep Dip (triceps) 12x

    My dumbbell weights are;

    one:9kg (19.8lbs)

    Both: 18kg (39.6lbs)

    Both dumbbells are used for all exercises except the Weighted Crunch and the Pile Squat with Dumbbells were one dumbbell was used.

    Cardio Resurrected: Tae Bo, Shadow Boxing & Invisible Skipping Ropes

    Ok I have to say that I just finished a cardio workout that I actually enjoyed.  To start off I engaged in some Tae Bo which really got me in a sweat, but I think it would be better as an Abs Workout because it’s 1998 folks and I laughed hard!  This was ok, it got my heart pumping and my only difficulties were trying to do the left side of my body, I couldn’t keep in rhythm; arms and legs doing different things going in the opposite directions.  Have a look for yourself.

    Next there was Shadow Boxing………er……… as I was indoors and there was no shadows, I imagined my old science teacher and then did 5 rounds with him.  It was kind of like the invisible man meets celebrity death match…… And I won, of course! Here is a crash corse in shadow boxing for you;

    Then comes the invisible skipping rope (A.K.A Jumping on the spot), I felt quit silly and ….. er …. especially when I has holding cans of beans to represent the handles. (Thanks Slosh!). 

    This cardio was fun and I need to go back and see the doctor again after seeing Billy Banks in skin tight shorts 😦

    Muscle Spasms & High Blood Pressure

    After a shower this morning and my chest pain was really digging in, I decided not to go to school and go straight to the accident and emergency.

    After the doctor shocked me with his cold stethoscope to listen to my ticker and also took my blood pressure.  After consulting with another doctor he said that it may just be a muscle spasm that I am feeling.

    My blood pressure was kind of high though; 145/93.  A healthy blood pressure for some one my age should be 120/80.

    I brought along my workout folder with me to show him what I have been doing and he said that I need to calm down a bit and not go so hard so fast.  He was concerned that my new workout was too much for me with my blood pressure the way it is and suggested that I go back to a less intensive workout until I can get my blood pressure back to normal.

    Then words that came out of his mouth that I didn’t want to hear……“What cardiovascular workout are you doing”

    ::crap!::

    “None” I replied, and he suggested that I throw in some running or cycling into my program to help me get my blood pressure down.

    I am currently trying to sell my exercise bike so I can buy a mountain bike but I have had no luck yet.  The exercise bike is a killer, the saddle is like a razor blade and the handlebars are vertical not horizontal, and they are awkwardly positioned to hurt my lower back (which I can’t afford to injure).  Let’s hope I can sell the execution bike soon.

    I was thinking of doing Tae Bo, I saw a few workouts on YouTube.com.  I’ll have to dig around and find some cardio workout for about 20 minutes that I can do on alternate days from my strength training workouts; until I can get a bike that is.

    If anyone has some good ideas for a cardio workout that I can do at home, or maybe you want to donate $100 to my DoR bike fund ::joking!:: ha ha! 😉

    But thank God that today’s news wasn’t that bad and my muscle spasm will go away eventually.  I will be changing a few things round on my workout for Wednesday (just until my BP goes down) and I will post it tomorrow.