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

Fit Test and Workout #1

Hi everyone!
I get off work early on Fridays, and decided it was time to finally start putting in the work to reach my goals.

The Fit Test confirmed that I am really out of shape, and since I haven’t worked out in months I wasn’t surprised. Still, you always want to do better than what you actually do. The nice thing is I have something to help motivate me and I can do the Fit Test again after week 3 of the program and I can see how far I’ve come. It is all about taking baby steps, and enjoying the journey.

Fit Test
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)

I followed the Fit Test with Workout #1 of the Body Transformation Series I am doing. I only did it once, since I did the Fit Test. I am really going to ease into the first couple of weeks. Yes, I need to push myself, but I need to get a good foundation first. I always give max effort, but I know my cardio and strength have a certain limit right now. I don’t want to push myself so hard that my form falls apart, because that leads to long lasting injuries. My #1 goal with this program is simply to finish it and make it through the 5 weeks. Everything is secondary after that…I hope that makes sense.

I did do a few modifications. My left foot started to get tight either at the end of last year or earlier this year. It’s been so long it is tough for me to remember exactly when, so I try to lay off the feet some. Plus, I need to get much stronger in my upper body. So for example, instead of doing High Knees I did Overhead Presses.

Here is Workout #1
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)

After the workout I stretch for a while. I always feel better after doing a good stretch, and with my back/hip/ITBS/Gluteus Maximus issues I have to spend time to make sure I continue to improve these areas. Best part of all this is Saturday I woke up and I was sore, but nothing more than that. To wake-up and have recent injuries not bothering me was very nice.

Alright, I am going to do Workout #2 after work. Have a wonderful day everyone!
Blessings!
Jared

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 )

Week 3 Workout # 10 – Cardio and what turned out to be a great Leg Workout!!!

After a day of rest I did another day of Cardio. Since the workout I did Wednesday was as intense as it was, I decided to do it again. It once again was intense but having gone through it before helped since I was more familiar with all the exercises. Now and then I had to take a break to catch my breath, but I pushed myself as much as I could while still keeping good form.

After I completed that routine I wanted to do it again, because 15 minutes didn’t seem long enough. Plus, I had two Dr Pepper’s, so I needed to put in the extra time. My right knee was bothering me a tad, so I decided to do an 8 minute routine from the website I use (benderfitness.com), and boy it was no joke. It turned out to be an incredible lower body workout, and my legs were feeling it, especially my hamstrings.

The last set of exercises I did didn’t seem to work my upper body, so I did reps of 10 of two different upper body exercises. Parts 1 and 2 of my workout were interval style workouts; I did maximum reps for 50 seconds, with 10 seconds of rest between exercises.

By the end of the workout I was sweaty from head to toe and despite my legs feeling like Jello, I was happy I put in the extra work. I did stretched a lot longer than normal, and busted out my trusty Foam-Roller and that helped a ton. Otherwise I don’t think I could have gotten out of bed as easy this morning. We have stairs so I have felt the workout going up and down them, but the soreness is all good. You want to be sore but not hurting.

I usually don’t drink protein shakes because right now I am not doing a lot of intense lifting, but decided to last night since my legs were feeling it. I think that helped ease some of the soreness as well.

We had a great rain yesterday and it feels great outside. It is 75 degrees, so I might go for a short walk to loosen up my legs.

I hope you all have a wonderful Saturday and here is my workout from yesterday.

Part – 1

15 Minute High Intensity Workout

All Levels: Do the maximum number of reps you can for each exercise in 50 seconds. You get 10 seconds to rest in between each exercise. 

Warm- Up

  1. High Knees
  2. Pushup with knee
  3. Jumping jacks
  4. Boat with scissor
  5. Burpees
  6. Heel tap abs
  7. Squat jump
  8. Elbow tap abs
  9. Warrior 3 squat switch
  10. Ab with hip lift ( I did a little better on these but they still kicked my butt )
  11. Jump Kick (right)
  12. Jump Kick (left)
  13. Mountain Climber
  14. Cross Boat Reach
  15. Surfer ( my right knee was bothering me a bit so I really paced myself while doing this exercise )

I took a few minutes to rest and got a drink of water before I started part 2.

Part – 2

1. Heel Touch Squat Jump (first time doing this exercise )
2. High Knees
3. Forward Lunge Lift (right)
4. Mountain Climber
5. Forward Lunge Lift (left)
6. Lunge Pulse (right) (I felt this one)
7. Russian Kick Up
8. Lunge Pulse (left)   (again I felt this one)

As I mentioned earlier I did two exercises that focused more on my Upper Body. I did ten reps of each.

1. Pushup with knee
2. Burpees

Stretch ( much longer than normal and used my Foam Roller )

 

Here are the links for the workouts and the Warm-Up and Stretch are not shown in the video. I do my own of each.

Part – 1 ( http://www.benderfitness.com/2012/01/15-minute-high-intensity-full-length.html )

Part – 2 ( http://www.benderfitness.com/2012/06/intense-8-minute-cardio-fat-stripper.html )

Week 3 Workout # 9 – Cardio Day!!!!

Week 3 of the current workout routine I am doing has one start incorporating Cardio to go along with the overall body workouts. I was happy with my improvements compared to when I did a Cardio routine about a month ago, but I still have a ways to go.

I did an interval workout and it was intense. I did the max number of reps for each exercise for 50 seconds and then had 10 seconds of rest. A few times I had to take a quick break during an exercise, but got right back at it. The important thing is to do each exercise with the right form, because trying to go all out and losing your form only gets you hurt.

The routine I did was 15 minutes and I only did it once. I am on my feet off and on all day at the new job I started (Praise Jesus for the new job!!!), so I don’t want to overdo it. However, next week I plan for my cardio sessions to last longer. I want to push myself, but I got to be smart about it. I am not 18 anymore! Dang It!!!

I am going to try to get some pictures up later this week. (sorry random thought came to mind, so I typed it) 🙂

Here is my routine from yesterday.

15 Minute High Intensity Workout

All Levels: Do the maximum number of reps you can for each exercise in 50 seconds. You get 10 seconds to rest in between each exercise. 

Warm- Up

  1. High Knees
  2. Pushup with knee (I believe this was a new exersice for me)
  3. Jumping jacks
  4. Boat with scissor
  5. Burpees ( not sure why but I like doing these, and it’s okay if you call me crazy!!!!)
  6. Heel tap abs
  7. Squat jump
  8. Elbow tap abs
  9. Warrior 3 squat switch
  10. Ab with hip lift ( this one kicked my butt)
  11. Jump Kick (right)
  12. Jump Kick (left)
  13. Mountain Climber
  14. Cross Boat Reach ( I was really feeling it right here)
  15. Surfer

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/2012/01/15-minute-high-intensity-full-length.html )