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 )

Fit Test

The first step of the 5 week Body Transformation program I am doing, is to do a Fitness Test. I did this Fit Test on 11-19-2013

When you do the Fit Test you do Max reps for each exercise in 60 seconds. Write down/keep track of your results. I will retake this Fitness Test at the end of the 5 weeks, but it can be taken at the halfway point if you want to. Below are the exercises I did and my results.

I did a warm-up before the Fitness Test

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your
body swing) – I didn’t have a way to do this one, so I did Lying Down Dumbbell Bench Press with 15 pound dumbbells. When I say “Lying Down” I mean I was lying down on the ground completely flat……….. I did 32

2. High Knees- I lost count but I believe it was somewhere between 152-132

3. Pushups- 13 – For whatever reason my right wrist was really hurting while doing pushups, so I ended up putting my hands into a fist. I am by no means saying I would have done a ton of pushups, but I think I could have done 18-22 without the pain.

4. Jumping Jacks- 50

5. Situps- 11 – Not pleased with this, but these situps only counted if you came up with chest all the way to your knees. It might have also helped if I had my feet in a position where they were held tighter(I hope that makes sense). I look forward to crushing this number at the end of this program.

6. Mountain Climbers – 70

7. Plank (hold for as long as you can and keep track of your time)- 30 seconds

I wasn’t very happy with a lot of my results, but I know this is all a starting point. Plus, it gives me something besides a scale number to shoot for!!!!

Here is the link for the Fitness Test Video ( http://www.benderfitness.com/2013/01/fit-test-2013.html )

Fitness Test

I have already started this program and am a little over a week into it. The first step is the Fitness Test.

Fitness Test- Max reps for each exercise in 60 seconds. Write down/keep track of your results. I will retake this Fitness Test for sure at the end of the 5 weeks, but it can be taken at the halfway point if you want to. Below are the exercises I did and my results.

I did a Warm-up and Stretched after doing the Fitness Test.

1. Bent Arm Hang (go for max time, keeping your chin above the bar. Try not to let your body swing) ……………………. I didn’t have a way to do this one, so I held my dumbbells (8 pounds) and held them in the starting position of a Over-Head Press (I stood up and put my arms out in a 90 degree angle above my head) and held the dumbbells in the starting position for as long as I could.    –  24 seconds

2. High Knees- 100

3. Pushups- 11 – I was not pleased with this

4. Jumping Jacks- 43

5. Situps- 12 – Again not pleased with this

6. Mountain Climbers – 63

7. Plank (hold for as long as you can and keep track of your time)- 34 seconds

I wasn’t very happy with a lot of my results, but I know this is all a starting point. Plus, it gives me something besides a scale number to shoot for!!!!

Here is the link for the Fitness Test Video ( http://www.benderfitness.com/2013/01/fit-test-2013.html )