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

Week 2 Workout #4

Hi everyone!

Yesterday I started the second week of the current Body Transformation program I’ve been doing. It went well and I can tell that my strength and endurance have improved, but I still have a ways to go. I woke up this morning and didn’t have any usual pain, which is a good, good sign. Week Two of the program I am doing calls for one to redo the routines from Week One. Here are the workouts I did. I did one round of each routine.

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)

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

Have a great Tuesday!
Blessings!
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 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 # 6

I did three rounds of the below exercises. It was a great workout. I probably waited a tad longer than I should have to start the next round, and may try to wait 1-2 minutes max in the future. That way I get even more out of my workout. I got in a great stretch after my workout.

On a side note it is finally starting to warm up here in Texas and I will be glad when all the ice is gone. People cannot drive on ice and that is because God did not intend for man to drive on ice.

Here is my workout from Sunday. Have a great evening!
Blessings!
Jared

Beginner: 10 reps, 30 seconds timed Intermediate: 15 reps, 45 seconds timed Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

Warm-Up

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 (timed)

Stretch Out

The Warm-Up and Last Stretch are not in the video link. Here is the Link for Workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html )

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 )

Workout #3

After workout 2 I wanted to give my wrist a few extra days of rest, and had several things going on, so it was more than a few days when I finally did workout #3 yesterday. I wrist is still bothering me so I got I wrist support today. I only did this workout twice or two rounds, and truth be told I felt like I could have done a third. However, I don’t want to push myself too hard right off the bat coming back from an injury. Later on after the workout and even today I haven’t felt any lingering issues, which is a huge positive sign.

Another positive sign is that doing jumping jacks didn’t cause me any issues. In the past I could do so many or only for a 10-20 seconds before I had to stop. Seems like my chiropractor visits are really starting to payoff. I figured as long as I have been dealing with this off and on again injury it would take some time to really see results. The other good thing about starting to workout is when I see my chiropractor tomorrow I will have even more feedback to give him, which should allow him to assist me.

This past week marks the third week of my new mattress and it is getting better. I am waking up with less and less pain/stiffness. I think part of my issue is I was sleeping towards the very edge of the bed rather than towards the middle of the mattress. All in all it has been a great last week, and I hope you all enjoy the rest of your Sunday.

Have a great week everyone!
Blessings! Jared

Beginner: 10 reps, 30 seconds timed
Intermediate: 15 reps, 45 seconds timed
Advanced: 20 reps, 60 seconds timed

Repeat 1-3X

Warm-Up

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 (timed)

Stretch Out

The Warm-Up and Last Stretch are not in the video link. Here is the Link for Workout #3 (http://www.benderfitness.com/2013/01/fitness-transformation-workout-3.html )

Workouts #1 and 2

It has taken me a while to get these workouts posted, but better late than never. Since I cannot get to WordPress.com at work I have a feeling this will become a trend. Below are the first two workouts I did. You may hear me say I went through a workout for “so many rounds”, and that simply means I went through the video workout “so many times”. Also, it is important to push yourself, but you don’t want to ever push too hard. Some exercises I couldn’t do for the full time frame, and it is okay to take a break and then start the exercise again.

Workout #1 (2 rounds/times)- I felt like I could have done another round, but since I am coming back from an injury I want to take it slow.

Beginner: 10 reps, repeat 1-2X
Intermediate: 15 reps, Repeat 1-3X
Advanced: 20 reps, Repeat 1-3X

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

1. High Knees (60 seconds)
2. Side Plank (right) (60 seconds)
3. Side Plank (left) (60 seconds)
4. Jumping Jacks – did 20 reps
5. Bicycle
6. Walking Pushups (My wrist was hurting me so I put my hands in fist, and push-ups that way. The second round I did Lying Dumbbell Bench Press, and I was lying completely on the ground using 15 pound dumbbells)
7. Sumo Squat (This takes a little practice at first, because it does require balance)
8. Mountain Climber ( I did this for 60 seconds)
9. Temple Tap Abs 10. Plank (60 seconds)

Stretch

The link for this workout ( http://www.benderfitness.com/2013/01/fitness-transformation-workout-1.html )

I took a day off after Workout #1 and then it was time for Workout #2.

Workout #2 (2 rounds/times)- This is a pretty good leg/lower body workout. There was extra tightness/soreness in Gluteus, and I am sure some of that is again from coming back from injury, but mostly because it is the hardest those muscles have worked in weeks. The important thing is they were sore but they didn’t hurt me.

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 only halfway up the second round. I am sure this has to do with the tightness I have been going to see the chiropractor for.)
6. Hip Press
7. Leg Series (right)
8. Leg Series (left)
9. Sumo Pushups (My right wrist was still hurting but I did as many both rounds as I could)
10. Bicycle Abs

Stretch

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

That is it for now. Since workout #2 I haven’t worked out. Took a couple of extra days to let my legs get better, but hope to get in workout #3 later today.

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 )