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!

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