How it works:
I have to....
* do this routine 2 or 3 days a week (not on consecutive days) (I will be doing it 3)
* Do 3 sets of 8 to 12 reps with heavier weights on days 1 & 3. On Day 2 I use lighter weights but double the reps (aim for 16 to 20)
* Do the moves in order resting in between sets for 45 seconds
* Aim to do cardio 5 or 6 days a week with increasing intensity intervals
This morning was my first go at the program, so I chose what I thought were appropriate weights and away I went. I will have some adjustments to do for the next workout as I think I chose too light for a couple of the moves.
The moves and thoughts on them are as follows (I did 12 reps of each):
1. Grapevine Lunge - I used a 10 lb weight for this - I could easily have gone up to 15 or 20. This move is not intuitive, and I actually had trouble figuring out where to put my foot next. I will be practicing this (without the weight) tomorrow so that I can be more effective on Wednesday.
2. Sumo Squat - I used a 10 lb weight for this - again, I could easily have gone up to 15 or 20. I have never done a Sumo Squat like this before, and I could feel it in my inner thigh immediately. I think this move will tone my upper leg nicely.
3. Bench Row - I used a 10 lb weight for this. While I can row with a larger weight, this move requires quite a bit of balance, and until I work that out - I'm sticking with 10 lbs. I realize now that I'm looking at the photo of the move again to type up this review that I did the move incorrectly. Perhaps when I do it properly on Wednesday I will see that I can in fact move up my weight.
4. Triceps Push-up - Oy! I did this modified, as I have seriously poor upper body strength. I am so awful at push-ups (I'm really afraid of my arms giving out and breaking my nose!). I would really like to be able to do this move un-modified by the end of this review.
5. Curl to Press - I did this with 7.5 lb weights. I can curl maybe 10 lbs, but I can't do that yet on a shoulder press. I felt this move immediately in my shoulders and I think it will go a long way to making my upper body look very sleek!
6. Ball Circle - this move requires no weights. I thought this would be an easy-peasy move to do and wondered what good it could possibly do. Holy shit! It was a killer arm/ab move that I have no doubt will be VERY effective in toning up my midriff. I was also shocked at how hard it was.
7. Ball Pike - this move requires no weights. I had to modify this move, and put the ball under my knees and pike from there. The move as shown in the magazine is VERY advanced and I didn't have the core strength (yet) to do even one.
8. Leg Lift - this move also requires no weights. This move was fun, and easy. You have to be careful with these moves, as it is easy to slack off on your form. I enjoyed this move and was glad it was last - felt like a treat!!
This routine took me 50 minutes. I think it will go faster once I get to know the program a bit better. When I was done that, I did a weight loss pre-set program on the elliptical for 33 minutes (including 5 minute cool down)
I will go over two moves a week, detailing how they are done and I may also get my daughter to film me doing the move. We'll see.
I weighed myself this morning and I was 159.9 (yikes!). I will do my measurements tomorrow.
I ordered more fitbooks this morning. I'm happy to report I'm almost finished my 2nd one! (www.getfitbook.com) I ordered a set of 4 of them and Shape magazine has a promo code, so I got a screaming deal!!
Oh, I've been using www.nutrimirror.com to figure out my net calorie for my exercising.... and can you believe they don't have the elliptical on there? Seriously, I can calculate how many calories I burn during sex on there, but not the elliptical. Silly site.
Have a healthy day bloggers!