Week 5 Workout #13

Hi Everyone!

After church I got home and completed my second workout for week 5. I woke up and felt surprisingly good compared to how I’ve been feeling. It is amazing what getting a few nights of solid sleep can do. Also, a lot of the soreness I had was gone. I redid workout #5 and I did it 3 times. Afterwards I stretched and used a tennis ball on several spots that were extra tight. It seems like they are all feeling better but I’ll have a better idea how I’m doing tomorrow morning.

Here is the workout.

Workout #5- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Enjoy the rest of your Sunday and I pray you all have a wonderful Monday!
Blessings Mates!

Jared

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Week 4 Workout #11

Hi Everyone!

Yesterday I did my last workout of Week Four for the current 5 week plan I am doing, and it was a hard one. At work we had some ice cream to celebrate the fourth and I probably had a little more than I should have. I have a feeling that caused me to not have the same energy for my workout. Also, I have been tired the last couple of days and it is starting to catch up with me. I seem to be sleeping alright during the week, but there will be one night on the weekends where I don’t sleep all that well. I will wake-up around 2:30-3 and for some reason I cannot fall back to sleep. It is odd because it isn’t like my mind id wondering or that I am stressing out. It is frustrating because I know sleep is important in the weight loss/building muscle process. I seem to be getting enough sleep to function, but I know I’m not getting the amount I truly need. I guess I am going to have to focus on sleeping like I have my workouts. At least with the 3 day weekend I should be able to get a little more sleep. I know I cannot get it all back in one day.

Moving on, my workout last night was a tough one. I redid the workouts from Week 1 of the program but I don’t remember the order. I did each routine one time. I always listen to a song and start moving around a little bit to warm up the body before I work out. However, yesterday I think I got a little into it, and I could feel it during my workout. However, I feel fine this morning. Below is the workout in what I believe was the order I did them in.

Workout #3 – (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html)
Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

1. High Knees (timed)
2. Walk the Plank
3. Superman
4. Leg Lift Abs
5. Reverse Lunge
6. Jumping Jacks
7. Sumo Squat
8. Reverse Plank Side Step
9. Bicycle Abs
10. High Knees

Workout #2 – (http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)
Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Workout #1 – (http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html)
Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

As always I stretched it out after my workout. Have a happy and safe weekend!

Blessings Mates!
Jared

Week 4 Workout #10

Hi Everyone!

I hope your Monday is going well. Yesterday after church I did my second workout for the Fourth week of the current 5 week program I am doing. It calls for you to redo workouts from the previous weeks. I did workouts #2 and 5. I was fairly draggy, but didn’t let that keep me from working out. It is amazing after a workout how much better I feel, and it did help me power through the rest of my day. The order of my workout yesterday was workout #2, workout #5, and then workout #2. Later this week or maybe next week I may try to throw in some sort of cardio. My foot has been handling the workouts alright and I don’t seem to have issues the following day with it. Now, this could happening because a lot of the exercises that call for me to use it I haven’t been doing like high knees, jumping jacks. Instead, I have been doing overhead presses and so forth. I was given a machine by my Dad and I might start using it.

The long term goal is for me to start running outside, but it is about taking small steps. I will probably get outside and walk before I even start running. I have tried to rush this process before and I will not make that mistake again. Right now I am more focused on creating a nice foundation, and then the running will come. However, to be honest lately it seems like I have been thinking about results, and I guess that is because I am not as far along as I’d like to be. My Grandmother and Aunt came over Saturday and they both bragged on how looked better than the last time they saw me, and that helped a ton. Plus, I reminded myself that it hasn’t even been 4 full weeks, so I needed to be easy on myself.

After my workout I stretched and used my tennis ball to workout some places that were tight. Here is the workout.

Workout #2- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)
Repeat 1-3X

1. Lunge Curl (alternate legs)
2. Plank Lift
3. Side Plank Hip Drop (right)
4. Side Plank Hip Drop (left)
5. Heel Tap Abs or Leg Lift Abs
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups
10. Bicycle Abs

Workout #5- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Have a great day!
Blessings Mates!
Jared

Week 4 Workout# 9

Hi Everyone!

Yesterday I started week 4 of the 5 Week Body Transformation series I’ve been doing. I first did a Fit Test to check-in on my progress, and I am going in the right direction. I still have a ways to go upper-body strength wise but my endurance has decently improved. I am planning on posting my results but I am a little short on time this morning.

As I said, I did the Fit Test, but did each exercise one after the other. I probably should have taken a little time between each exercise to get more maximum results but I didn’t do that the first time I did it and I want to be consistent. I was able to do every exercise as it is on the video except the Bent Arm Hang, which was able to find a way to modify.

Fit Test- (http://www.benderfitness.com/2013/01/fit-test-2013.html)

All Levels: Max reps for each exercise in 60 seconds. Write down/keep track of your results. Repeat this workout in 2-4 weeks to see if you have progressed. 
1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing)
2. High Knees
3. Pushups
4. Jumping Jacks
5. Situps
6. Mountain Climbers
7. Plank (hold for as long as you can and keep track of your time)

Week 4 calls for you to redo previous workouts and I did workouts 6 and 1. I did each routine one time.

Workout# 6- (http://www.benderfitness.com/2013/02/fitness-transformation-workout-6.html)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps
1. Plank to Lunge Reach
2.Russian Twist
3. Mountain Climber Pushup
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger
9. Hip Thrust
10. Reverse Bicycle

Workout# 1- (http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html)
Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X
1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks
5. Bicycle
6. Walking Pushups
7. Sumo Squat
8. Mountain Climber
9. Temple Tap Abs
10. Plank (60 seconds)

Make sure you stretch and cool down afterwards.

Alright I hope everyone has a great Saturday!
Blessings Mates!
Jared

Week 3 Workout #8

Hi Everyone!

Over the weekend I fought hard against not going to eat any sort of fast food, and despite how badly I wanted a cheat meal I didn’t give in. Well, yesterday at work we had breakfast and lunch catered, so I was able to finally have a feast day. Now some will say this is a bad thing, but to be honest it felt so right!!!

First, I knew after lunch I would have the rest of the day to burn what I ate. Second, I knew I would eat less for dinner. Third, I knew I could work out when I got home. I am by no means saying I burned off everything I ate, but I know that the fact I ate as much as I did helped motivate me to workout. I did 3 rounds of last night’s routine. I am a little sore today, but it was worth it. It is great when you are through with a workout and you have to stay on the mat in your own sweat! To know you put maximum effort into a workout is empowering, and I know that the results I want are getting closer. Plus, it helped me sleep hard last night. I have noticed the last week or so that I am sleeping much more soundly at night, and I believe most if not all of that is attributed to my workouts.

Last night’s workout was the last one for week 3 and it is a wonderful feeling to know I am 3/5 of the way through with the Body Transformation series I am doing. I think the next two days will be rest days and I’ll start week 4 on Friday. I am thinking I will redo the Fit Test I did at the beginning of this program, and I am looking forward to my progress.

Here is the workout and link – (http://www.benderfitness.com/2013/02/fitness-transformation-workout-6.html)
Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

1. Plank to Lunge Reach

2.Russian Twist
3. Mountain Climber Pushup
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger
9. Hip Thrust
10. Reverse Bicycle

I hope everyone is having a grand week thus far and hope you have a wonderful Wednesday!
Blessings!
Jared

Week 3 Workout #7

Hi Everyone!

Yesterday I did the second workout of week 3. I was going to do it right after I got home from church, but I had to get some MarioKart on the Wii in first. I am pretty awesome at the game!

This workout is more along the lines of the workouts I did the first two weeks. Sadly my left foot injury flared up again. I was able to do Mountain Climbers without any issues, but the High Knees were too much. I guess since more body weight is on my feet when doing High Knees compared to Mountian Climbers is why that exercise bothered me. I only did the routine two times, and overall I feel good today. The foot is still tight but I can walk on it. I am going to use a tennis ball to roll it out and massage it off and on today.

It stinks that the foot injury flared up again, but that all falls on me. However, compared to the past I will handle this situation differently. I am not going to get down on myself or take extra days off to let it heal. Simply I will look at the situation and see what I should have done differently. Moving forward I will use what I learned. I may not be taking days off, but I will be smart by not repeating exercises that could cause my foot to get extra tight again. It is all a learning process. I have goals I still want to achieve, and cannot let one minor thing get in my way. I’ve done that in the past, but will not do it this time.

Today is a rest day, and I may take another tomorrow. Every week I get one set of back to back days off.

Here is the workout from yesterday – (http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html)

Beginner: 10 reps
Intermediate: 15 reps
Advanced: 20 reps

*Repeat 1-3X

1. Alternating Lunge Lift
2. Tricep Leg Lift
3. Extended Situp
4. Mount Climber/High Knees (30 seconds each, 10 second rest in between)
5. Squatting Side Kick
6. Tricep Pushup (right)
7. Tricep Pushup (left)
8. Bicycle
9. Mountain Climber/High Knees
10. Warrior Row (right)
11. Warrior Row (left)
12. Leg Lift Abs
13. Mountain Climber/High Knees

Enjoy the rest of your Monday