20 minutes on the skiier - graduating speed and strength on specific minutes.

Sweating now! Yes!!

wohoo for this week it will be the boring same..bike ET and for next week I better learn those muscle words...lol. front curl..standing this...rowing back thingie that

Time for dinner..thanks for visiting my gym log..I feel like I am really into this now...I have a gym log..never had me that

Mischa

Ouch I am out of shape-

1 set of 12 in circuit without a break
lying leg raises
reverse crunch
vertical lying leg thrusts
ab crunches
1/4 ab crunches
bicycle exercise
butterfly crunch

one minute rest

1 set of 12 in circuit without a break
lying leg raises
reverse crunch
vertical lying leg thursts
ab crunches
1/4 ab crunches
butterfly crunch

3 sets of 12 in circuit with one minute break between
dumbbell bench press
dumbbell flys
concentration dumbbell curl

2 sets of 12 sissy squats with one minute break

Sounds painful.

There are a couple I'm not sure about...the lying leg raises and the vertical lying leg thrusts. Are these both ab exercises??

Yes and yes. I will post links tomorrow if you like.

Okay, cool. You know, a lot of exercises that involve leg raising (or lowering) work your hip flexors more than your abs. You really have to focus on your abs. Most people don't have weak hip flexors, especially if they sit in a chair all day.

With most ab exercises the hip flexors come into play and you do end up 'cheating' - best way to avoid this is to flex your butt tight during the movement - it takes the hip flexors out of the equation.

If you'd like some great ab flattening and 'thinning' exercises give these a try: The Mathews Method Meg posted this link a while back - they are wonderful. The Flying X will leave you wincing every time you sit down

Nat

Looks like a great link. Lots of wicked exercises on there. *grin* I wonder how many I could actually do...

Thanks muchly Nat! I wasn't happy with yesterday but everyone has to start somewhere.

I will keep tweeking groupings until it feels right (and burns)!

Just did my 20 minutes on the skiier.

4th, 5th, 6th, and 7th minute getting faster then 16th, 17th and 18th.

Thanks for keeping an eye on me Suzanne.

For me accountability with others really helps keep me on the straight and narrow.

2 Sets of 12 with 30-60 rests unless noted

Front Raises
Lateral Raises
Arnold Press (love these)
Shoulder Press
Upright Row
Rear Raises
Bent-over Row
one arm bent over row
alternating bent over row
alternating sholder press
rotation press
curl and press (only one set - didn't feel like I was doing it right)
alternating biceps curl
cross upper cut (liked these)

I predict soreness. *grin*

Not that sore - a little tight. I think I should be pushing harder so i'm upping the weights next time.

Hi Lisa

this looks similar to what I am doing with 10 to 30 lbs weights. On the leg stuff I can only handle 10 pounds...so with the chest exercise but shoulders and arms I can manage 30 lbs. Are you going to a gym or doing this at home?

I can not wait until tomorrow...just to find out if I do things right or not. It feels good to me and I love it..can not wait until today to get at it again

At home with 4 lb dumbbells only (sounds so measly when you are doing 10-30).

Oh damnit i'm upping my weights!

Lisa but you doing free weights
thats a whole different thing I was told. I am on this machine. When I did free weights if I may call this this...I had 2 pound weights and just did arm workouts and believe me..I got a bit of a muscle when I flex my arm and I found 2 pounds free weights a good work out. On this home gym you pull and do and it feels easier then free weights