Beach-Ready Plan May 2009 Shape Magazine D1, W1

May won the vote, so this morning I started the program.

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!