Back in the swing

Well I finally got back to the gym tonight after my surgery. I had to do a light workout with Erin, but we managed. Hopefully I will be able to do more come the Monday after Thanksgiving when I go back again.

I had trouble sitting so we had to be a bit careful about what I did :)

I started out riding the bike for 10 minutes and then did lunges with 3 pound weights. Those were hard tonight, I could tell that it had been a while.

Then we went to do a circuit. I did back lat pull downs, incline press, bicep curls, triceps, and wall ball squats. Repeat. Then we did lateral lifts, sumo squats, low rows, flies, biceps, and triceps. Repeat. Then we did a couple of ab exercises. One that mainly worked the obliques.

Erin was pleased that I made it through. I felt so weak in that I could not pick up my own weights and Erin had to hand them to me. I do know that I will get stronger and more able to do these things again. I just have to be patient. Erin was continually teasing me about not doing my part.

On a lighter note, Trent asked me if I had read this month's newsletter. I told him that yes, I had, and I was happy to announce that it was the first one without any spelling errors :) He was pretty happy about that--big smile on his face :)

Hope everyone has a happy Thanksgiving!!! More the week after the holiday :)

Let's add weights!!!!

So today I got to the gym in the pouring rain and walked in already wet! Well that should help things when I start to sweat!

I did my time on the bike, weighted bar lunges, and rubber band walk. Then Erin told me to start with 70 pound lat pull downs, well they seemed a little easy.... then I did 21s which are using the bar on the cable and go from low to middle 7 times, middle to top 7 times, and then low to top 7 times. And then we went and I sat down and got up with one leg sort of in the air :) The toes went down a couple of times. Then I repeated these, but after the lat pull downs I said well these seemed really easy (It took me 2 seconds to do 12). So then we did those a third time at 80 pounds and well I have to admit that maybe we will be going up to 85 pounds there.

Then we just start raising all my weights--I am strong!!! I then did squats to lifts, donkey kicks, and side kicks...repeat. Then we went over to use both cables for flies. It was a different type of fly as I did not use the square hoops, but instead just used the cables, bent over with Erin leaning on my back so I did not raise my back, and pull out. Then it was biceps on one arm and then next arm using the cable. Finally we did step outs with the cable. Repeat.

Then we headed over the open area and I did V's (lift arms and legs up to meet in the middle), ball twists for 30 seconds, and finally I planked for 30 seconds :)

It was a great night :) Here is hoping all have a great week.

Better late than never

Hi All,

Yeah I am late. Have had a lot going on this week.

This week we worked out on weights :) I started out with 10 minutes on the bike, then bar lunges, rubber band walks and on to the weight side of the gym.

I did bench press (can not for the life of me remember how much weight!!!) Then I did step ups on the bench, repeat. Then it was shoulder presses, lateral raises, and sumo squats. Repeat. Then over the head lifts on the bench (can't remember the actual name of these), flies on the bench, squat machine, and then wall sitting squats. Repeat.

Triceps with the rope on the Nautilus machine, rope pull downs, on the bench and leg lifts and flutter kicks. Repeat.

I was really sore on Tuesday. I redid almost all of this on Wednesday and then again today. I did a little different abs (hee hee) and practiced my balance on the Bosu. Trying to work on my balance weekly.....still having issues, but I will get there.

Have to get moving now....have a great weekend.

Arms Arms Arms Arms---and a few squats :)

Tonight was a lot of arms :)

I started out with 15 minutes on the bike, then lunges with the weight bar, and rubber band walks across the gym. Then Erin joined me :)

We started out with planks with weighted lifts. 8 on each arm. Then onto the Bosu with bicep curls using the uneven bar. Which means that I had most of the weight at one end. Then it was bar squats on the Bosu. Guess what......we then repeated :)

Then it was on the more difficult moves. I balanced on one foot and did two rows, then into a back lunge with a bicep curl up to two shoulder presses. 8 on each leg..... then I did upright lifts (I don't know the correct term...sorry) and then the killers--pull-ins. Where you hold the weights out in front of you, palms facing up, and pull in. Repeat.

Then we headed over to the weight room where I held a 20 pound round weight and did endurance. Started with a squatted lift with a swing of the weight over the head to triceps and back down--8 of each of these exercises. Then into upright rows, dead man lifts, pile squats, squats with a row, and then diagonal lifts. 1 minute break. Repeat.

I finished with weighted obliques.

Overall it was really hard and the sweat was just dripping off of me :) I survived and am sure by Wednesday, I will be sore and stiff, but in a good way.

Have a great week!!!!

The Floor

Hi All,

Yup, I missed again last week--sorry. Last week we were over in the weight area and did lifts, dead man lifts, biceps with a bar weight, lots of lunges--lots of lunges, squats, biceps, more biceps, and obliques on the ball (I am sure there was more, but hey that was a week ago!!!!)

This week we were on the floor. I started with push-ups from a plank on the step. Middle, right-side, middle, left-side, repeat. I managed to stay in the plank for the first round (although I know my butt went high a couple of times), but the second time, I was on my knees--I will get there! After push-ups then it was burpees with weights from the step. Then biceps, weighted pile squats, then we got to some fun stuff :) I stood on the Bosu, did a squat, and then pulled the rope four times in. Squat, four pulls, repeat for what I think was five times. Then we put the rope around the pillar and I did four scissor jumps and then four pulls--repeat four times. Then of course we did the second round of everything above :)

After my water break and catching my breath--we moved on to jumps with punches. Yup, I jumped and then punched with 8 pound weights 10 times. Then it was triceps over the head and on to my ball run :) I bounced the ball twice and then sideways jumped/ran/skipped (I don't know the correct term) five times, bounce two times and then back five times (that is counted as one!). I did five. Then it was hamstrings with the stability ball--I have to admit I think today was the first time I actually did them correctly WOO HOO!!! Then stability ball raises. Water break and repeat.

Now I know you are thinking--she did a lot--but wait, I am not done. I got done early, yup I need to learn to drag some things out longer. I did extra stability ball raises and then got on the Bosu sideways and Erin threw the ball at me. We did ten throws each side. Then I was done.

Funny story, I have been noticing spelling errors in the Fitness 19 newsletter that they email out to the members. It got so bad one month, that I had to email them and let them know how to spell Fitness--yup Fitness. Well this month, I found one error. I mentioned it to Erin and Molly, Erin then mentions it to Trent, and well now he will be sending me the newsletter to proof it before it goes out to everyone. We will see how it goes, but I think Trent is really embarrassed which I certainly did not mean to do.

Hope everyone has a good week and gets out to move.....yes Jodi that means you !!!! Hee Hee! Especially after dinner tomorrow night....we will all need to move!!!!!

Bosu, wire, and me

Hi All,

Sorry I did not write last week. Time got away from me....that seems to happen at least once a month :)

Last week was a lot of weights.

This week we started out at the squat machine only I did push-ups (and discovered that I need to go much lower with the bar--they were a little easy--hmmmm never thought I would say push-ups were easy), then triceps, and finally Bosu step ups with a back lunge. Repeat.

We then moved over to the Nautilus type machine. I stood on the Bosu and then did shoulder muscles, and squat to lift up. Then over to the wall where I did Bosu lunge/squats. Repeat.

Then triceps where I learned I was not keeping my arm in the right place, squat to lift sideways, and finally mini golf terrors :) Repeat.

I think that was it for this week. Erin and I actually did more talking this week, but I think it was because of the 3 day weekend--or we just were gabby!!!

Have a good week.

Back from vacation

Well I returned from vacation yesterday and headed to meet with Erin tonight. Boy after a week of walking around airports, Portland, Maine, and Boston, Massachusetts, I thought my workout would be a breeze--doesn't work that way :)

I started out with the bike for 10 minutes, bar lunges, and rubber band walk. Then we moved over to the stretching area and Erin stated we would be working on endurance. We started out with jumps onto the step, then planks with weighted arm lifts, then bicep curl to lateral lift, thirty seconds of weight throw, and then one legged weight drops. Repeat.

Then it was a 25 pound round weight and a start with high lifts, dead man lifts, then squats to lifts, squats to over the head lifts, one armed hammer lifts, and diagonal lifts. I think there was more, but it is really sad that I can not remember what I did 3 hours ago!! I think I have to chalk that up to exhaustion, laundry overload, and church paperwork that still needs to be done :)

So that is what I remember for today, but maybe the rest of it will come to me.

You are very strong today!

A lot of weight work today!!

I started out with 10 minutes on the bike, then did my weighted bar squats and finished with the rubber band walk.

Then we moved over to the weight room where I did chest press for the first round with 50 pounds (25 in each hand). Well Erin decided that was way to easy so for the second round we upped the weights to 30 pounds per hand--60 pounds total!!

I also did full step ups on the bench with a back lunge as I came down. Then it was on to the incline press with 22.5 pounds per hand. It was on to 4 part mountain climbers for 30 seconds and the move where I take the 22.5 pound weight and put it behind my head while lying down on the bench. Then on to scissor jumping jacks for 30 seconds (I started lagging which caused me to trip a little--did not quite get my 30 seconds without stopping but came close. Then I did rows with triceps (or as I said to remember tri's to rows). Repeat of course.

After that we moved on to abs on the mat. 12 lever lifts, 12 scissor kicks, and 12 flutter kicks--took me a long time to get those done. I was getting tired.

Overall it was a good workout. Looking forward to vacation now!!!

Paula meet Rope

Well Monday's workout went really well I think. We were on the weight room side for the workout which I am beginning to like a lot except, I know that I need more of the cardio stuff :)

I started out with the bike for 6 minutes (I was running so late!!! I normally get in 10 minutes), then weighted lunges, and then the big rubber band was missing so I just did walking squats until it was time.

I did rope to face pull downs at 50 pounds, then rope rows, and rope pull ups. Repeat.

Then it was squat to upright row, baseball rope pulls, leg pulls, side leg pulls, and something else that I can not remember. Repeat.

Then it was the oblique stand for right side, left side, and forward lifts. Then bent over upright row with twist. Repeat.

We ended with lunge throws. I think I forgot a couple of exercises in there, but what can I say--my mind was not totally there for parts :)

Have a great week.

Good morning!

Just found time to do my weekly update. This week's workout was harder than last week!!! I am not that sore, but when I tried to repeat it this morning, I could only get through parts of it. Here is what it entailed:

We started with 15 push-ups, jump-outs with a press (jumping out with my feet while bent over and then lifting the 15 pound medicine ball over my head), leg machine to work on glutes. Repeat.

Then it was two bars at 15 pounds apiece with lunge and row movement, then press with one bar and kick out, martial arts arm move with one bar, pole jumps and hold squat, Bosu mountain climbers, crunches with rope pulls, and finally a Bosu plank. Of course you know what is coming.....REPEAT.

By the end I was gasping and tired and sweaty and just wanted to be done. This was a hard one for sure. Erin just keeps telling me that she does not hate me. I told her that I knew if she hated me we would only work on machines so I know that is not it. I did tell her that I knew I needed it.....but wow this week took a lot out of me.

This morning I did most of the workout at least once. I did not do everything twice :) Just way too tired :)

Have a great week.

Funny Story!!!!

Funny story to start out tonight. I got to the gym and was putting on my gym shoes when I hear, "Hi, Paula" and I turn to say Hi to Erin and notice the big black brace on her knee. Instead of "Hi" it was "Did you do that at the race yesterday?" http://www.warriordash.com/register2011_minnesota.php# and yup, Erin got to the jump over the pit of fire and decided it was too easy for her. So she did something fancy and landed wrong---felt her knee give out and she still had the swamp to go through!!! She made it to the end and now today the knee is swelling and starting to turn black and blue. Tomorrow I will drop off some exercises that my physical therapist gave me after my knee injury for strengthening the knee. Hopefully she will be back up and going next week :)

Today's workout was good. I started out with a 40 pound barbell doing deadman lifts, then upright rows, and then bicep curls. Repeat. I did not think I would make 12 reps on the bicep curls--but I did TWICE!!!!!

Then it was 20 pound barbell doing upright rows again, back lunge with a front arm lift, and then one armed weighted front lunges--Repeat.

Then we moved over to the bar machine (I don't know the name for it). I did pull ups and then weighted squats with the bar (25 pounds). Repeat.

Then I did obliques, front lifts, and one armed row lifts--at 30 pounds. Repeat.

Then I did planks against a bench with front kick and side to side kicks. 30 seconds. Rest. Repeat.

Overall a good workout. Erin said it was good that on Mondays it is her regulars so that she does not need to show us new stuff with her knee.

I am pretty sure that my arms will be killing me by Wednesday.

Have a good week!

Moving Moving Moving

Hey All,

Today we were on the exercise side of things rather than the weight room. It was a lot of cardio and some weights.

I started out with plank lifts (in the plank position, lift weight up straight one arm, then next arm--8 for each arm), then on the Bosu I did bicep curl throws with the bar weight--yup, raised the bar in a curl format and toss the bar, catch it and lift it up in a straight format. Then I did squats with the weight bar on the Bosu. I could really tell that we had not done much on the Bosu lately as my calves were killing me after one round. I unfortunately mentioned it to Erin--I would guess I might see more of the Bosu in the next few weeks. Did a second round only did not use the Bosu.

Then I did jump outs with punches, inverted rows, front lifts (not the correct name, but can not think of the right name), and then jump outs with a split and back together. Repeat. Water Water Water Water!!!!!

Then we did glutes, hamstrings on the ball, and side squat with a kick and weighted lift. Repeat.

Finally we ended with stability ball passes and roll outs with the ball.

Overall it was a pretty good workout. I am pretty sure my arms are going to be sore tomorrow, but it is all worth it. I think that the cardio is really coming along. I managed to do the jump outs for 30 seconds with no stops and then jump out splits, I only paused once. I think that is pretty good at this point.

Hope everyone has a good week.

Cardio and pain

Well I think I forgot to write last week--So very sorry just one of those things :)

I had training last night because of the July 4th holiday on Monday (Erin was out of town).

I started out with bench press (about 55 pounds I think) and then step ups on the bench. Repeat. Then I did incline press (I think 20 pounds in each hand) and then squat to shoulder press. Repeat. Then it was flies and then jumping jacks. Repeat. (On a side note I managed to do both sets of jumping jacks for 30 seconds without stopping!!! First time ever). Then it was triceps rope pulls and mountain climbers. Repeat. At this point Erin told me that I was going through things so fast that I got to have more stuff added to the workout. I told her I should be rewarded for going fast and smiling she said I was :)

Then we did weighted squats, cross body pulls, and something else that I can not remember :) repeat.

I was then done and could barely move. Today my arms are so very sore. Thinking it might be a couple of days of pain.

Back at it on Monday :)

Have a great week.

running

behind again. Why I don't do these on Monday nights I will never know. Hope to get this up tomorrow, but not making any promises.

Lots of weights and one-legged squat jumps--yup those were awesome (sarcasm intended) and not to mention abs to die for.

More hopefully tomorrow!!!

Shhhhh--not so bad

Hi All,

Let's not tell Erin, but the workout last night was not so bad which after last week is a bit of a relief. I hurt because of last weeks workout until Friday!!!!!

This week after doing my warm ups we stayed in the "exercise" area versus the "weight" area. We started out with jumps with the band (Erin stood on a band while I held the ends by my shoulders and jumped up and down for 30 seconds--harder than it sounds!!!), followed by push ups, and bar thrusts with a kick. Repeat. My arms were a little jellyish then :)

We used the machines next to work my legs. I did leg extensions, wall squats with a ball toss, glute machine, mountain climbers on the Bosu (really have to remember to tuck in my shirt for those :)), Bosu jumps, and then arm band exercises (triceps, flies, and presses). Repeat.

Superwomans on the Bosu, sit ups, and then slow bicycles (those are killers!!!). Repeat. We ran out of time which happens so infrequently :) I of course got all the abs in.

Today I just walked on the treadmill, but tomorrow I hope to do some more weights.

Have a great night.

Running late

Hi All,

Running late today. Will try and post tomorrow or Thursday morning. Workout was not so bad last night. More to come.

Paula

Owwwwwwwwwww!

Hi All,

Sorry I missed last week. I just got busy doing other stuff and totally forgot :(

Last week my whole workout was on the cable/stand alone machine along with the Bosu.

This week I feel like I have been hit by a semi!!! It was more of a body building workout. We started out with what were called squat to presses (basically it is the move that body builders do in competition on TV with the lifting going into the squat, the grunt and the lift over the head). After that it was weighted squats, dead man lifts (at 50 pounds), dead man rows, and biceps. Repeat--yeah I did say repeat!!!!

Then it was back lunges, one arm rows, throw the weight up while in a squat. Repeat.

Then we did rows, hammer curls, and another lift that I can't remember the name of. Then Erin tells me I am doing the Roman sit up. This is the machine where you hang your legs down and then lift them up while hanging there. Of course you know what is coming next--Repeat.

I am in so much pain today and can barely lift my arms above my head.

This morning I went back to the gym and did not do the same workout, but did more weights and added some ab work. That might have been a little to much :)

I do have a funny story from last night. I was doing my walking lunges and noticed this woman at one of the leg machines. The reason I noticed her you wonder, she was just sitting there reading a Star Magazine. Not using the machine just reading her magazine. So I finished my way down and then turned around--she was gone. I thought "good," oh but I thought too soon--she was just on another leg machine reading her magazine. I mentioned something to Erin and she said that people do that all the time. Really, really---just get on the bike if you are going to read Star Magazine.

Okay there is my report and my extra rant for today. Enjoy your evening and hopefully write again next week.

Memorial Day Workout

Hi All,

Had my workout early this morning so that I could relax the rest of the day--helped that Erin wanted to be done by 1 pm this afternoon :)

The gym opened at 8 am and my appointment was at 8:30 so I got there right at 8 so I could warm up. Did the treadmill, lunges, side band walk, and then a little stretching. Erin came over to get me really started. She introduced me to a new lunge using a bar weight that I normally use for squats. This is to work on my balance so I will be doing it as part of my warm ups from now on.

Then I did push-up lifts (not sure the real name) which involve the push up position and instead of pushing up myself, I lift up a weight alternating arms. After that it was bicep curls on the Bosu and weighted squats. Repeat.

We moved on to mountain climbers with weighted punches, some kind of weighted lift, then weighted pull ins. Repeat. I did lunge throws, the glute machine and then we used a stability ball. You guessed it hamstring lifts, stability ball passes and roll-outs. Repeat all but the lunge throws--I think we ran out of time :)

Overall a really good workout that I think I can repeat on my own pretty easily as long as I remember the moves :)

Hope everyone had a great Memorial Day and write more next week.

Bosu twisty things

Monday was another meeting with the trainer. This week was not so bad, but you know it was yesterday so I feel pretty good right now!

I started out with lunges and then went over to the free weight side. Did chest presses at 50 pounds, squats with the bar (Erin had apparently done so many squats on Sunday that she was sore so she decided all of her clients should suffer with her). Repeat. Then we lost our bench :( The gym was so busy. So then I did flies with the universal machines, triceps, and arm push ups (sorta). Repeat. Then we got our bench back and I did overhead weight lifts which I almost hit my face with!

Then there was sumo squats, side jumping jacks with ball thrusts (OMG!!!) and then we went over for abs. This is where the title of this post comes from. I sat low on the Bosu and held a weight which involved twisting and pushing out the weight. WOW!!! Then planks on the Bosu--I will admit that I could not hold my planks as long as I have in the past but I was tired.

I have looked into doing the Warrior Race--but for sure I am not doing it in Minnesota. The thought of rappelling off a big hill/mountain scares me!!! So my sister and I are thinking of doing the one in Twin Lakes, Wisconsin. http://www.warriordash.com/register2011_upper_midwest.php No rappelling involved. I will keep you posted on our decision.

Circuit Training

I know, I know--I did not get an entry done last week. I had training on Wednesday last week and that just threw me off for the whole week :) I can tell you that last week was "push" week. I did a lot of pushing exercises including push ups, bosu squats, and a lot of stability ball exercises (including the dreaded stability ball passes!).

This week was circuit training. Basically Erin said that she was going to make me work every muscle group so that I would hurt all over this week :)

We started out with lat pull downs, then incline presses, step ups on the bench, then standing flies, then jumping jacks, bicep curls, and triceps. Repeat 2 more times. I have to brag here because I don't usually make 30 seconds for true jumping jacks and have to change to modified. I did not make it the first time, but the second two times--I did. I made it 30 seconds, thought I was going to collapse--but I DID IT!!!!!!

So after doing that circuit twice then we changed and did low rows, weighted squats, weighted back lunges, lay down flies, over the head triceps, and there was at least three more items that of course I can not remember now.

Overall it was a really good workout and we got so much done. I was starving after this workout and thankfully I had leftovers at home to just heat up.

I will tell you that I made it to the gym all last week (5 days in a row) and so far this week I have made it both mornings. I might be back on track there!!!

Have a great week and do at least one more rep--it is only pain!!!!!!

Been a while....

Sorry I haven't written in a while---life gets in the way :)

We have been working mainly on weights--which I am really loving!!!

Tonight we started out with lat pull-downs at 75 pounds, then we did leg kicks, side leg kicks, squat pull-ups--Repeat. Then I did low rows, pull ups, biceps (21s)--7 1/2 up, 7 1/2 up and then 7 all the way up. Repeat. I also did some weighted squats and leg pushes (on one of the machines--funny story here: Erin was putting the weights on the machine and her arm came back to where she almost gave herself a black eye. Well finally getting the weights down, she cut her finger. It looked a little deep, but no blood. Five reps in, she was bleeding. She went to get a band-aid while I continued on).

Then to round out the evening I did band bicep curls (owwwwww), then swimming arms (I don't know the name of those but that is what I call them), leg lifts and then the killer flutter kicks. Repeat all except for the flutter kicks because I got quite the coughing fit and I think Erin was a bit worried!

Overall a good workout. I am hoping to get up and go in the morning, but if I don't sleep because of this cold, I will take sleep. I need to get back in my rhythm though. I am doing really well of getting to my training appointments, but I am having trouble getting there daily. Need to get back on track........ Until next time.

Weights and more weights

Last night we were on the weight machine side at the gym which was so darn crowded!!! I almost kicked a couple of people not to mention the great view of my butt they all got :)

We started out with bench press with dumbbells. I did 22 pounds on each arm!!! I was impressed. Then it was weighted squats with calf lifts. Repeat.

Then we did shoulder presses (17 pounds), squat machine and then wall squats for 30 seconds. Repeat.

Flies on the machine, then these leg things. You attach something to your shoe with a hook and that is attached to the machine. You kick out and then kick to the side. Both legs. Then it was rope pulls, pull across body and down, and I know there were a couple more things, but of course at this point they have floated off to workout space :)

Overall it was a good workout and I am not so sore today. Tired as it has been a couple of long days so I am looking forward to an early bedtime (after Dancing with the Stars--but I will be ready to hop in the moment it is off).

Have a great week!

Killer Bosu

Hi all,

Yup I missed another week. All I remember about last week was that it was a lot of weights and I was sore in the arms for most of the week :)

This week was supposed to be all Bosu--but my calves were killing me about 20 minutes in so we went to the floor for the end of the workout.

Started with Bosu burpees, toe taps on the Bosu, squats on the Bosu--repeat. Then I did front lifts, then side lifts (I know they have other names....but it is late....) and then I did sort of a plank with kicking out my feet. Repeat.

Then it was a bicep curl to a front lift on the Bosu, and upper cuts--this was the point I was in pain and it could be seen on my face. We did the repeats on the floor. I also did lunge ball throws, planks with leg movement, side crunches, exercise bar squats, side lunges with front lifts and side lunges with side lifts.

Overall a pretty good workout. With all the travel and church stuff, I have not been getting to the gym, but I don't have to travel until Easter now. I am going to try and get there at least 3 times this week and work back up to 5. Who knows I might surprise myself!!!

Not spell checking or grammar checking--I apologize for any mistakes I made!!! Gotta do the laundry.

Ooops!!!

Hi all,

Last week was just nuts so I did not get a chance to write. To tell you the truth, I am not sure I even remember what I did. I was not home any night last week so I am very sorry I did not get a post out last week. I am amazed by a friend of mine who writes on his blog every day--All I can say is it must be because he works from home as a freelance artist!

On to tonight--I am already in pain!!! Erin had it out for me, but I kept at it so for that I am proud of myself.

Started out with jumping jacks, butt kicks, and marching. Then we went over to the weights. I did low row with a flat bar, then flies (the weight was to low for those--I am guessing it will be increased next time!), then over to the shoulder lat (Erin did not tell me at the beginning, but she just left the weights from the two guys before me to have me show off--85 pounds!!! I about died and she had to help me finish my 12, but I made it to 12), then biceps, and then repeat (second lats were at 70 pounds).

Then I did some side pulls (killer abs), fast downs/slow ups, stand in place holding a large weight and tipping to my side, squat to stand pulling up a weight, one-handed biceps, and I think there was something else that I can not remember for the life of me. Repeat.

Then I did another round of jumping jacks, butt kicks, and marching.

I was so tired and my arms are like wet noodles. I can only imagine how much pain I will be in tomorrow!!!!

Have a good week.

Back day or was it arms?

Well today turned into back day, but it seemed like a lot of arm work to me :)

I started out with my lunges and then I stepped up on one foot, lifted my other knee, bent over to touch my toe, and then lifted my knee again. Yeah--my balance sucks and this is something I might have to keep working on since I fell off a couple a times....okay a lot of times!!!!

Then we moved over to the weights and I did the dead weight lifts, dead weight flies, and bicep curls that were killer because I went up fast and then had to go down slooooowly. Erin had to help me do the lift ups after four since my arms were burning. Then I did pull-ups and tried to weighted squats on the bar. I just could not get into a comfortable position that did not hurt so we changed it to using a bar weight instead of the bar machine and that went better.

Then it was y's and some other painful arm weight exercise that had me grimacing quite attractively!!! I did hammer lifts (first round at 15) and lift ups and outs. Then to heaven lifts (OMG) and timed kick ins. Of course everything was repeated.

Right now I am in some pain and need to get off the computer since I am not in an ergonomic position and in a painful position. So off to stretch out my muscles and empty the dishwasher.

Have a great week everyone and as Erin says "It is only pain, Paula!" hee hee

Another mini-bootcamp

It was another bootcampesque workout (I know, not a word, but isn't it loverly?)

I started out with Bosu burpees, then toe taps on the Bosu and then jumps on the Bosu (they scared the crap out of me and so for the second round I did squats on the Bosu). Push-ups on the Bosu, then squats to shoulder press, then triceps, then back lunges off of the step, then step-ups with an arm lift high in the air (weighted), then it was lunges with arm lifts to the side and then to the front. Then I did flies on the ball, stability ball passes, roll-outs with the ball and finally plank on the ball (legs on the ball in the plank position). This was the first round. Repeat all.

This was my first time of a plank on the ball and I managed the first round to hold for 30 seconds. The second round my arms were just so exhausted that I could not do it. I ended up doing a regular plank on the mat and holding that for 30.

One exciting thing is that stability ball passes are getting easier. I really flowed with them this week when normally I struggle. As I was doing them I was thinking wow this is not so bad right now. That makes me really excited.

Wonder what next week will bring?

Tummy was upset

Well I have had an upset tummy since Saturday so the first thing I told Erin was that if I ran off to the bathroom just to let me go. For the record--I did not need to run to the bathroom :)

All Erin said was hmmmmm you have a mini-bootcamp today. I said Bring it on. So we started out with crawling push-ups--YUCK!!! then I did squat to shoulder press, then Bosu squat kick outs, flies, jumping jacks, butt kicks. Repeat. Then it was back weighted lunges, bicep curls, triceps on the Bosu, hammer lifts, pile squats, and something that I can't remember.

Then I did sit ups on the Bosu. Three different kinds!!! Just perfect for a person with an upset tummy. Then I stood on the Bosu and we threw the ball back and forth with a bounce. Working on my balance and core.

Overall I did okay. I was very hungry at the end which I took as a good sign :)

More next week......

Back and arms

Hi,

Finally get a chance to do the update this morning.

I got to the gym a little late so only had time to do 4 minutes on the bike before doing my uneven weighted lunges. Then Erin asked me if we had done push-ups last week and I was like oh yeah. So she says then today we work on the back. Well my arms hurt after this workout not my back, but I can see where I used my back to do a lot of these.

I started out with pull-downs at 75 pounds, then bicep curls (graduated--this was on the machine and I did 7 bottom half, 7 top half and 7 full), I did bar pull downs, squats to lifts, weighted lunges, side-to-side pulls with step outs, one armed low rows, weighted lunges, planks with lift ups, and leg lifts. There were also inverted arm lifts, some kind of straight arm lifts that were killers, and hammer lifts.

I think that is it, but isn't it enough? I can not believe how much I get done in 30 minutes. It always amazes me because then I go to the gym for 40 to 60 minutes by myself and don't get it all done. I need Erin to push my butt even though sometimes she can be a little evil :)

No time :(

No time to write tonight. Major back and arm workout. Details coming.......

PAAAIIIIINNNNNNN

Good Evening from the one in pain who just wants to lay down and forget about working out ever again :)

Just kidding!

I started out tonight with my lunges and then Erin had an evil laugh. Yup we did jumping jacks (first time I have made it for 30 seconds without changing to modified!!!!), calf jumps and then push ups. I made 10 before I had to modify. Then it was ball push-ups (Basically you do push ups while one hand is on the ball and then you roll the ball to the other hand and repeat).

After push ups then we did squat jumps (pain, pain, pain). Basically you jump in the air and land in a squat. Not so bad until you do it 7 times, then hold a squat for 7 seconds, then jump 7 more, then hold for 7, and then do 7 more jumps and hold for 7. By the third time I was praying that seven seconds would go by in one!!!

I did lunges off of the step while doing shoulder presses, and then lunges off of the step while doing flies. Then it was on to triceps (two ways), then some kind of painful contortion move that had me bending over while holding onto weights, bending one knee behind the other and then lifting my leg in the air (10 on each side!!!!), and then I did one leg on a step while bending over with a 15 pound weight.

Of course all of above was repeated :) Finally Abs which involved 12 side lifts for each side and then 30 seconds of slow bicycle.

The end of the night involved me signing the contract for 53 more sessions and paying for them. So the year is paid up (on mr. credit card :)) and here we go again :)

Have a great day.

Weights and the Bosu

Last night was another workout :)

We started out very similar to last week's. I did Bosu burpees, Bosu side-to-side jumps, and Bosu squats. Then we did some weights. I did the lat pull-down, bicep curls, and then it was step ups on a bench. Repeat all of the above. Okay now my legs are jelly :)

Then we did low rows, squat to lifts, Bosu high kicks, inverse flies, and Bosu ball bounces. Repeat.

I think there were some more things thrown in there, but for the life of me I can not remember right now. I must have blanked out on them :)

Will be back in the saddle again next Monday. Keeping my Monday 5 pm appointment each week and Erin, I think, likes that she for sure has one person who does not cancel or not show up. It amazes me when she tells me stories of people who have already paid for the training and do not show up. There is someone who has paid for 2 times a week for 50 weeks and showed up once. I just looked at Erin and said wish I could get those.

So I have committed to another year. I am using up last year's (I have 3 free sessions) and then the new ones will start.

Talk to you soon.

Apologies

Hi Faithful Readers,

I apologize for not writing the past couple of weeks. With traveling home for the wedding and then getting back into work, I just did not get to it.

I have gone the past two Monday's, I just did not get a report done.

I have decided to continue with training for another year, so you can look forward to a whole 'nother year of posts :)

Tonight was Bosu torture :) I started out with Bosu burpees, then Bosu jumps, Bosu squats, triceps on the Bosu, squat to shoulder press on the Bosu, Bosu push-ups, and squats with a lateral raise on the Bosu. I also did stability lunges with bicep curls, jumping jacks (I really am hoping that I will eventually make 30 seconds--right now I start the modified at 15 seconds), then triceps, stability ball passes, and finally weighted sit-ups on the stability ball. Repeat!!!!

I was exhausted at the end. I told Erin that the last exercise always kicks my butt--she said "That just means I am doing my job." Hee Hee.

Well the goal is to write again next Monday, but I do have a meeting right after training, so it might not come until Tuesday :)