snivelingchild Posted June 17, 2010 Share Posted June 17, 2010 Okay, so I worked out a little routine for myself and started yesterday. Now I'm making myself accountable so I don't give up! I took a lot of exercises usually done on machines and tried to alter them so I can do them at home with the equipment I already have. I also wanted very efficient moves that hit whole muscle groups. This is I guess version 1.0, and I might make changes as I see fit. The following are the sets I'm doing for the first two weeks. Wednesday: (legs!)Walking lunges with 10lb Dumbbells - 20 repsBody Ball Leg Curl - 12 repsLeg Press w/ Resistance Bands - 12 repsCrab Walk with 10lb dumbbell and resistance band tied around legs - 12 repsCalf Presses - routine I did when I used to dance to strengthen my calves. Basically releves taking 8 counts up, 8 counts down, 4 up 4 down x2, 2 up 2 down x4, 1 up 1 down x 8, and 16 releves in one count. If I'm feeling strong, I repeat the whole thing on one leg. Did this set 3x. I theory, I was supposed to follow with 30 mins of lower body yoga, but I didn't have enough time. (moving into a new house right now) Today I did:Thursday: shoulders & chest!One-Leg Bent-Over Lateral Raise w/ Resistance band - 8,6, & 5 reps each legFront Raise w/ resistance bands - 15, 12, &10 repsBody Ball Push-ups (with legs on the ball) - 10,8, & 6 repsDumbbell Pullovers (lying down, lifting 10lb. weight over head) - 10, 8, and 6 reps did the set 3x. Supposed to follow with 30 mins. of cardio, but again we'll see how that goes. Not a big cardio girl unless I'm in dance class or have time to ride my bike. I'm going to try to fit some in after work tonight. So far I'm feeling pretty good. Can't wait for abs tomorrow! Link to comment Share on other sites More sharing options...
snivelingchild Posted June 17, 2010 Author Share Posted June 17, 2010 BTW, I'm starting out at 112lbs, 23% body fat (calculated by cheap scale, but it's all I got). I'm 5'2". I've already lost about 10 pounds the past few months, but now I really want to focus on gaining some muscle and getting back the physique I had when dancing, plus some! Let me post some measurements to compare to later.chest - 24"waist - 26"hips - 36"thighs - 19"calves - 13" (WAY smaller than I'm used to)biceps - 10" Link to comment Share on other sites More sharing options...
snivelingchild Posted June 22, 2010 Author Share Posted June 22, 2010 Friday:Body Ball Crunches w/ 3lb. weight - 20Lying Straight Leg Lifts - 15 repsBody Ball Knee Tuck - 15Side Plank - 30 seconds each side (down to 20 by the 3rd set)3 sets Then I did 30 minutes of yoga focusing on my abs Saturday:Was supposed to do only 30 minutes of cardio, but I felt restless after 3 days of working out, so I did Tuesday's arm set:Resistance Band Curls - 15, 12, 10 reps -super set with-Seated dumbbells overhead extensions - 15, 12, 10 reps with 10lb. weightBench dips - 8, 6, 6 repsPlank position arms lifts with 10 lb. weights - 10 reps each sidedid 3 sets Sunday: rest Monday: did not find the time to work out. So I did both Monday and Tuesdays sets this morning Tuesday:Back crunches - 20Resistance band front lateral pulldowns - 15, 12, 10 repsResistance band back lateral pulldowns - 15, 12, 20 repsTwisting oblique crunches on body ball (w/ 10lb. weight first set, 3lb. 2nd & 3rd) - 8 reps both sidesButt-Ups - 15 repsdid that set 3 times then:Resistance Band curls (with wider stance than Saturday) - 15, 12, 10 reps-superset with-Seated dumbbell overhead extension - 15, 12, 10 repsBench dips - this time made 10, 8, 6 reps...just barelyLunging arm lifts - 10 reps each side No time for more before work, so will squeeze in some yoga tonight if 11 hours of work doesn't bust my ass first. Link to comment Share on other sites More sharing options...
snivelingchild Posted June 28, 2010 Author Share Posted June 28, 2010 Wednesday:Walking lunges with 10lb Dumbbells - 20 repsBody Ball Leg Curl - 12 repsLeg Press w/ Resistance Bands - 12 repsCrab Walk with 10lb dumbbell and resistance band tied around legs - 12 repsCalf Presses Thursday & Friday: skipped made up for it Saturday:One-Leg Bent-Over Lateral Raise w/ Resistance band - 8,6, & 5 reps each legFront Raise w/ resistance bands - 15, 12, &10 repsBody Ball Push-ups (with legs on the ball) - 10,8, & 6 repsDumbbell Pullovers (lying down, lifting 10lb. weight over head) - 10, 8, and 6 repsBody Ball Crunches w/ 3lb. weight - 20Lying Straight Leg Lifts - 15 repsBody Ball Knee Tuck - 15Side Plank - 30 seconds each side (lasting longer this week) ^ 3 sets I'm already seeing some good results:weight - 112lbs to 115lbs (it dropped down to 104 between those)BF% - 23% to 21.7% Link to comment Share on other sites More sharing options...
snivelingchild Posted June 28, 2010 Author Share Posted June 28, 2010 Today:Front Lateral Pulldowns with a resistance band - 15 repsSeated Row w/ resistance band - 15 repsStanding Upright Row w/ 10 lbs dumbbells - 10 repsBicycles - 20 reps both sidesPlank with opposing arm/leg lifts (held for 3 seconds) - 5 each sidedid the set three times I should probably also mention that a week ago my bf (eats meat, but only when we're eating out) decided we should both start eating raw as a experiment. (physics major, love experiments, lol) So I've been eating raw with the exception of sprouted Genesis bread and almond milk (til I get the time to make my own) and the occasional non-raw snack. Feeling great so far. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now