Week 2 Workout #5

Hi everyone!

Week two of the program I am doing has you repeat exercises from week one. I redid workouts 2 and 3 and did each routine one time. I felt really strong after doing workout 3, but as I have said before I am not pushing myself too hard early on. I have old injuries that I don’t want to flair-up by going too hard too soon. It is all about me creating a strong foundation, and then I’ll start really pushing myself more and more. The thing I have noticed is I am starting to look forward to my next workout, which is a nice feeling. The other great thing is I am not waking up and being extra sore or having old injuries causing issues.

A quick recap incase you haven’t kept up with my blog for long or you just came acorss it. I had a running injury occur back in 2009, and I never addressed it. Last summer I started having major pain in my back, hips, and butt, which was casuing me to not sleep well. I was in pain 24/7. I started going to a chiropractor and slowly I have recovered. Also, I got a new mattress, which took some time for me to adjust to. I stopped working out but recently started up again.

Here is the workout I did yesterday.

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# 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

I would love to hear from anyone who may have a question about my journey, or simply to say hello.

Enjoy the rest of your Thursday!
Blessings!
Jared

Workout #3

Hi everyone!

I hope your Saturday morning has started off with a bang. I’ve had some sort of a head-cold for a month and I finally believe it is starting to go away. There have been some rough days over that last month and I haven’t slept all that well at times. I haven’t had two consecutive days of solid sleep, and most of that is because during the week I don’t go to bed early enough. However, it seems like that either Friday or Saturday night I’ll go to sleep and around 3:30 I’ll wake up not being able to fall back to sleep. Last night this happened but I was able to finally go back to sleep and get another 2-3 hours of sleep, so I feel pretty good this morning.

I was going to workout Wednesday, but work was non-stop and for me that means being on my feet all day. I thought about working out when I got home but I decided not to. Moving onto yesterday I got in a solid workout when I got home. My left foot is still bothering me, so I did modify or do some different exercises than what was listed. For example I did Overhead Presses for Jumping Jacks.

Here is the 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

After the workout I did stretch and took it easy the rest of the evening!

Enjoy the rest of your Saturday!
Blessings!
Jared

 

Workout #2

 

Hi everyone!

I was tired by the end of the work day, and at first I thought about not working out. I remembered I already put it out on my blog that I would be working out, so I did what I said I would do. I only did the routine two times, and probably could have done it a third since it wasn’t that tough. However, I am taking it a little easy the first couple of weeks, so I stopped after the second round.

Here is Workout# 2
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
(Link – http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html)

Here are the links to the Fit Test and Workout #1 I did last week.

Fit Test – http://www.benderfitness.com/2013/01/fit-test-2013.html
Workout #1 – http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html

Also, I had my monthly chiropractor visit and it by far is the best one I’ve had. I have made a ton of progress over the last month, and even the Chiropractor bragged about how far I’ve come. He actually said he was having a hard time finding anything wrong with me!!!! My range of motion in my back and hips is as good as it has been in years. It took many more months than I thought it would, but the chiropractor was right that it would take about a year for me to start seeing true improvement. My first visit was back in late September or early October.

Have a great day!
Blessings!
Jared

Week 3 – Workout #9

Here is my last workout for Week number 3 of the 5 Week program I am doing. I did two rounds. I have been taking it easy with the holidays, but will get back at it hardcore later this week.

Blessings!
Jared

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

Warm-up

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

Stretch Out

The Warm-Up and Last Stretch are not in the video link.

Here is the link for the Workout. http://www.benderfitness.com/2013/02/fitness-transformation-workout-6.html

My 1st run in ages and Week 3 – Workout #8

It has been a week since I last posted a blog. It is hard to keep up with my post since I can’t get to my Blog at work anymore. I use to do all most post during my lunch break. I will try to be better moving forward, but let me get to the stuff that matters.

One of my long term goals when I originally started this blog was to get back into running. I thought I was close to accomplishing that, but then had an old injury flare up again. I have been going to the Chiropractor since October and that has helped a ton. I restarted the 5 week program and it has gone great. During Week Three of the program it wants you to combine cardio to go along with the daily workouts. However, due to the fact that I am recovering from a leg/hip/gluteus maxims injury I have decided to not do those on the same day.

I finally got around to going for a run last Saturday, and of course I picked the day when it was 40 degrees with a 10-20 wind blowing. I went to a park somewhat close to where I live, and it went pretty well. The path at the park is around a half a mile around and overall I went around 2 miles. I couldn’t see a sign of the exact distance, but I asked someone and they said it was half a mile around. I didn’t run the whole time. I did a combo of walking and running. I walked a half mile to get the body as warmed up as possible, and I started to run until I felt my body get a little tight. I would. Then I went back to walking and this continued until I did my last bit of walking as my cool down. I did complete one lap running the whole time, and all together I would say I did around 2/3 to 3/4 of a mile running. Not a terrible start for someone who hasn’t ran in I don’t know how long. I did a very long stretching session and then went home. I didn’t feel to bad the rest of they day and overall the next day felt the same. My left foot did get extra, extra tight Sunday to Monday, and I wish I knew why. Still overall I would say it went great for a first run.

Due to my foot being stiff and the fact I was tired I didn’t workout again until this Wednesday. This time I did the next workout in the Body Transformation Series I have been doing. It was a 15 minute workout and I only did it one time. My brother needed my help watching his son/my nephew. It was a great workout and I would like to do it for more than one round next time I do it.

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
I did do one additional round of exercises 2, 6, and 7.

Stretch Out

The Warm-Up and Last Stretch are not in the video link.

Here is the link for the Workout.
http://www.benderfitness.com/2013/01/fitness-transformation-workout-5.html

Enjoy the rest of your Saturday!
Blessings!
Jared

Week 2 – Workout # 5

Week 2 of the Body Transformation Series I am currently doing is a repeat of Week 1. I did two rounds and could have done a third round but I had to watch my nephew while his Mom and Dad ate lunch. We had a massive Ice Storm here hit Texas Thursday night through Friday morning, so I didn’t have to go to work. It was nice to be home and spend the whole day with my nephew who turned one yesterday. He has been such a blessing to our family and I thank God for him. He reminds me daily that the simple things in life are very important!!!

I got in a great stretch after my workout and sat on my trusted Tennis Ball to help loosen some spots that were a little tighter than normal. I felt good the rest of the day, and I woke up this morning feeling as loose as I have since I got my new mattress. For anyone new to reading my blog or hasn’t kept up with me recently I finally bought a new mattress in November and it has been an adventure adjusting to it. However, my old mattress was way past the being “old” mark and I am sure that has played a huge part in why it has taken me this long to get use to the new mattress.

I went the Chiropractor on Monday and the visit went well. Now that I am working out I can give him feedback about how my body is handling exercise, which will help him better address issues and certain spots that need more attention. I am hoping that later next week I can start running a little outside, and that will really help him know exactly how my hips/butt/lower back are doing. Thus far my body seems to be handling most things very well. I am still wearing my wrist support but my right wrist is starting to feel better. I hope in another week I won’t need it, but it has been a life saver this past week.

Here is my workout from yesterday and I hope everyone has a great Saturday!!!
Blessings!
Jared

Repeat 1-3X

Warm-Up- The Warm-Up and Last Stretch are not in the video link.

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 (I was able to go all the way up with my legs the first round, but did a modified version after talking with my chiropractor on Monday.)
6. Hip Press 7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups (My right wrist was still hurting but I did the first round as best I could. The second round I did Lying Dumbbell Bench Press, and I was lying completely on the ground using 15 pound dumbbells.)
10. Bicycle Abs

Stretch

Here is the link for Workout# 2 ( http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html )

Week 4 Workout #14 – Finally back at it

After my workout Friday, I was thinking about doing a light cardio workout Saturday, but woke up Saturday and didn’t feel all that well, so I just took it easy. Sunday I woke up still not feeling that great, and my right hip/lower back was stiff as a board. Which meant my workout for Sunday was out the window. I got up; stretched, busted on my trusty foam roller (I recommend anyone who doesn’t have one to buy one), and went for a walk around the block to stretch it out and get it moving again per my sister-in-laws recommendation. This all helped, but it still didn’t feel great. I think all that laying around on Saturday didn’t do me a lot of good.

At first I was pretty down about it. I kept thinking here is when my fitness journey comes to an end, and I was thinking/expecting the worst. However, I thought about all the blogs I have seen over the last month where people talked about situations, injuries, and other issues they had overcome. I found strength in that, and it helped get my mind right. I realized this wasn’t a long term stoppage but a minor bump in the road.

I have really enjoyed blogging and the whole experience has been a blessing. It is such a warm, friendly, and open environment. I have met such great people, that otherwise I never would have come into contact with. I am glad I am blogging, and it would be nice if Facebook was as up-beat as blogging is. I hardly check my Facebook page since I have started my blog…..okay; I am getting off topic………………..

Monday I was still not 100%, but I could tell things were beginning to loosen up, and Tuesday I had a lot of errands to do. I woke up Wednesday and I could tell even at work I was able to walk like I normally do, and my legs were braking at me to do some type of exercise when I got home. I thought about taking another day off, but decided when I got home I would do at least one round of my next routine and go from there.

I didn’t want to do anything that would put extra stress on my legs, like High-Knees, Mountain Climbers, and so forth. I found a great Full-Body workout, but nothing that stressed my hip/legs too much. I ended up doing two rounds and that was probably one round too much. I feel good today, but have some areas that need attention when I get home. I plan on stretching and using the foam roller when I get home.

I would like to get a workout in tomorrow, but we will see how things go. The one thing I have learned from all this is I probably need to use the foam roller at least 2-3 times a week, and not wait until I need to use it. Be proactive. Also, it may not be a bad thing to have a stretch routine that I do on my rest days. Or I might try to start doing yoga once a week.

Alright, enough of my rambling, here is my workout from yesterday. Enjoy the rest of your Thursday and please say a pray for my Texas Longhorns to win tonight!!!! Hook’em!!! 

Repeat 1-3X

Warm-up

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

Stretch

Here is the link for the workout, and the Warm-Up and Stretch are not shown in the video. I do my own of each ( http://www.benderfitness.com/2013/01/fitness-transformation-workout-2.html )