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

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Week 4 Workout # 12

This Wednesday after two days off I finally started Week #4 of the current 5 Week program I am on. It is a big accomplishment that I have even made it to the start of week 4. Usually after 2 or 3 weeks of working out I stop, but this time that will not be the case. I remind myself that I don’t want the last 3 weeks of my time go to waste. Slowly it is becoming easier to get myself fired up for my next workout, and my body is starting to let me know when it is ready for the next workout.

I have some work and church pants that are starting to feel a little looser, and the other day I saw myself in the mirror before I got in the shower and I could see some small changes. This all made me very happy, but I am still not where I want to be. I haven’t lost as much weight at this point as I thought I would have. I still cannot fit into the two pair of jeans I have, and for a day or two that did get me down a little. I have to keep reminding myself of where I was and how far I have come, and I am looking forward, not backwards!! I say to myself “I can tell I have more endurance and strength than I had 3 weeks ago. It’s a marathon, not a sprint”.

Week 4 of the program I am doing calls for me to repeat routines I have done in earlier weeks. I decided to do the workout I did Sunday. This time I did 3 full rounds and this was the first time I completed 3 rounds. I might have been able to do four, but didn’t want to push myself too hard and it was late. I got to get plenty of sleep.

Here is my workout from Wednesday!! I hope you all are having a wonderful Friday and have an even better weekend!!

Blessings, Jared

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

Warm-Up

1. Plank to Lunge Reach
2.Russian Twist (the video cuts this exercise short, so you might need to pause and do all the reps before going to exercise 3)
3. Mountain Climber Pushup (I had to keep reminding myself to keep my core tight while doing this exercise)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger (this one is tougher than it looks)
9. Hip Thrust (I was feeling it by this one )
10. Reverse Bicycle

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/2013/02/fitness-transformation-workout-6.html )

Week 3 Workout # 11 – Shoot To Thrill

I did this workout yesterday morning before I went to church, and I was so pumped after that I didn’t even need my morning coffee. I did eat some Greek Yogurt beforehand, to make sure I had something in my stomach. While I was doing my Warm-up I played “Shoot to Thrill” by AC/DC and that helped me loosen up the muscles. That song ROCKS and if you have seen any of the Iron Man movies then you have heard it before.

The last couple of workouts I did were more Cardio based and this routine was more towards the Overall Body Toning/Strengthening that I have been usually doing and posting. Sorry, not really sure what the proper name would be for the routine, but if you know, then you should let me know. It was a great workout and it made me sweaty. I need to post the picture I took of myself, because the look on my face is priceless. I am a little sore around my shoulders/chest this morning but that is a good sign. A few of the exercises were new to me, so I had to watch the video closely. The nice thing about the video is you can pause it if you need a water break or to catch your breath, and if you need to watch Melissa do a move a few times to figure out how to do it, and then you can simple rewind to start from the top and get all the reps in. Very convenient!!

Here is my workout from yesterday, and I hope everyone has a great MONDAY!!!

I went through the routine twice.

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

Warm-Up

1. Plank to Lunge Reach
2.Russian Twist
3. Mountain Climber Pushup (I had to keep reminding myself to keep my core tight while doing this exercise)
4. Lunge Kick (right)
5. Lunge Kick (left)
6. High Knees
7. Alicia’s Sumo Squat Kick
8. Side Frogger (this one is tougher than it looks)
9. Hip Thrust (I was feeling it by this one )
10. Reverse Bicycle

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/2013/02/fitness-transformation-workout-6.html )