Addendum to Friday, April 11
15 minute brisk walk
29 minutes total exercise

Progress:

Weight: Steady at 154

But I love how good I feel. Flappy armwings are tightening up. Biceps are rock hard. The distance from my waist up to my bust is feeling lean. It feels like back fat is less. Hips feel pretty tight. The one part that still feels bad is my tummy paunch. Over the last few years I developed a huge stomach, and I still find that it hangs way over my low rider jeans. The grab test yields about 2" of fat between my thumb and finger.

Saturday, April 12 exercise:

a.m.:
90 minute walk to Lake Michigan and back! Still a little chilly out even though it was sunny.

Afternoon:

Feet:
Stretches, runners lunge, hamstring stretches,
Hip abductor exercises with band: 10 steps forward 10 steps back, x 6
Side to Side with band: 10 x 6 each way

Calf Raises - 15 x 3, 2 x 15 x 3#

Hips, Thighs:

Grand Plie - 16, 12, 12, 12 x 8#
Plie Toe Squat - 10 x 5#, 8 x 5#, 2 x 10 x 8#
*note: this one makes ball of foot feel good
Stability Ball Wall Squat: 0# x 12, 15# x 12 x 2
Dumbbell Squat: 2 x 8# x 12, 2 x 10# x 12
Ball Bridge hamstring Curl: 15# x 12, x 8
Side Lying Ball Abduction - 15 each side

Tired, stretches

Dumbbell Deadlifts: 15# x 15 x 2 (need heavier weights or barbell)
Lunge, Walking: 10# x 15, x 11, 15# x 8, x 3
Lunge, Alternating Forward, 0# x 10, 10# x 12 x 2

Floor Stretches - side, forward, heel togethers

Lying rubberbands,
Leg lifts - upper, lower, back, 12 each side
Leg Lifts - 2 legged, 6 each side

Stretches: toe grabs, back lying assisted leg stretch

New Shape Magazine Ball Exercises:

Ball Single Leg Lift - 8

* these are hard: will learn tomorrow
Ball Leg Curl
Ball Reverse Flat Back

Good Workout!

Exercise Sunday April 13

45 minutes
30 minute leisurely walk

Chest:
- Pushups - 2 x 3, 2 x 12 sissy
- Dumbbell Bench Press - Flat - 12 x 10#, 10 x 15#, 12 x 10#, 6 x 10#
- Dumbbell Bench Press - Incline - 12 x 10#, 6 x 15#, 12 x 10#
- Dumbbell Bench Press - Decline 10 x 15#
- Dumbbell Flyes - Flat 2 x 12 x 10#, 2 x 15# x 6
- Dumbbell Flyes - Incline 12 x 10#, 7 x 15# 12 x 10#
- Pec DecK - 8 X 12#, 3 X 10# X 6

Tricep:
- Kickbacks 8 x 10#, 6 x 15# 12 x 10#
- Standing Extension 2 arm - 12 x 15#. 10 x 10#
- Lying Tricep Extension - 10 x 8#, 3 x 10#, 6 x 8#, 10 x 5#
* note - start tricep routine here next time at 5#

- Extension 1 arm overhead - 8# x 10
* skip this one

- Bench Dips - 8, 8

Back, Shoulders
-Arm Circles
-Side Raises - 10 x 5#, 6 x 8#, 8 x 5#
* start with 3#

-Front Lat Raises - 12 x 5#, 5 x 8#
-Military Dumbbell Press - 12 x 10#, 8 x 15#, 10 x 8#
- Dumbbell Row - 12 x 10#, 8 x 15#
- Bent Dumbbell Shrug - 10 x 10#, 10 x 15#
- 1 arm Dumbbbell Row - 12 x 10#, 8 x 15#


Good workout!!!!!
Getting a lot of rest makes such a difference. I am considering doing the Body for Life method. I think the main reason I got turned off to Body for Life is that in the book he pushes his shakes and supplements, and I do not like fake food. But I do like the exercise methods. Well I am happy with my workouts maybe I should just leave things the way they are!

Monday April 14 exercise

14 minutes Elliptical Trainer
5 minutes Abs

Sandy, super workouts You are doing great

I will have my UBWO tomorrow and will try different exercises..I miss being sore!

hugs Mischa

Tuesday April 15 exercise

Good workout!
a.m. 35 minutes
p.m. 20 minutes walking in Bum Park where the shopping cart men live under the shadows of the skyscrapers. Note to self: bring camera today to take pictures of gorgeous yellow forsythias in full bloom!

Feet :
Ball Rolls, toe stretches, toe taps

Calf raises, 12 x 0 (ball of L foot hurts today)

Hips, Glutes, Thighs:

Gran plie, 12 x 0#, 10 x 8#, 10 x 10#, 8 x 15#
w dumbells at chest 8 x 15#

12 x 15#
w 1 dumbell held at chest
* note: start here next time

Demi plie 1st position - 6

Dumbbell 2-handed dead lift - 12 x 15#, 1-hand GOOD FORM! 1 x 15#, 10# x 12



Dumbbell squat -12 x 10#, `0 x 15#, good form!
Ball Wall Squat - 10 x 8#, 6 x 10#, *back hurts
Side lying Ball Abduction: 15 ea. side

Floor sretches: 2 minutes

Lunges: (good lunge routine, use this one!)

Alternating forward lunge - 12 no weight
Walking Lunges - 24 x 8# ,10 x 12#
Side lunge - 15 x 8#
Squat lunge - 12 each side no weight

2 minutes stretching:

Hamstring stretch, runners stretch, balance toe taps, ankle pumps, ankle rolls


GREAT workout!!!!! Wish I had more time this morning

Wednesday April 16 Exercise
45 minutes


-Foot -
10 minutes foot exercises and hip exercises with big rubber band

-Abs 12 minutes

-Shoulders, Lats -

Bent Dumbbell Shrugs - 12 x 5#, 12 x 10#, 13 x 15#
Sissy Pushups - 15, real pushups 3
Side Lateral Raises - 12 x 3#, 10 x 5#, 3 x 8#, 5 x 5#
Incline Side-Lying Lateral Raises - no
Shoulder Arm Circles - 30 x 2 each way small, 8 x 3 each way large
Standing Alternate Dumbbell Press -8# & 10# alternating and not alternating
Bent Over Raises - no
Standing Front Lateral Raises - 12 x 5#, 4 x 8#
Seated Shoulder Press - 12 x 8#, 5 x 10#, 8 x 8#

Thursday April 17 exercise

Feet - 5 minutes walking patterns
16 minutes Elliptical Trainer

Friday April 18 exercise

15 minutes Elliptical Trainer

Saturday, April 19 exercise
1 hour 10 minutes
Lower Body

* Next time do lunges first, plies next, then deadlifts, squats, then floor exercises.
Did too many ballet moves and got tired fast.

Feet, hips -
Feet:
Stretches, runners lunge, hamstring stretches,
Hip abductor exercises with band: 10 steps forward 10 steps back, x 6 x 2. Grey band. *Need tighter band or don't bother with this.
Side to Side with band: 2 x 10 x 6 each way

Calf Raises - 2 x 20

Hips, Thighs:

Grand Plie - 3 x 10 x 0#, 12 x 8#, 10 x 10#, 10 x 15# - *Next time use 0#, 10#, 15#
Demi Plie - 10 x 2 x 10#, 10 x 2 x 3#

Plie Squat - 10# x 12, 15# x 10

Dumbbell Squat: 15# x 12 x 2, 10# x 15

Hot and sweaty!
toe excercises
Feel better

Dumbbell Deadlifts: 8# x 12, 10# x 10, 15# x 8
Lunge, Walking: 5# x 12
Lunge, Forward - 5# x 12

-- off--
Sunday and Monday April 20 - 21
---


Tuesday April 22 exercise
30 minutes

*Note to self - Leave yourself more time for a longer workout in the morning, so as to not run out of time when you aer enjoying yourself and want to go on! Also buy some more dumbbells, 12 and 20 pounds.

Sussy Pushups - 12, 6

Abs, Obliques - 7 minutes

Sitting Dumbbell Press -8# x 12, 10# x 10, 15# x 4, 10# x 6

Flat Bench Dumbbell Press - 10# x 12, 15# x 3, 10# x 12
Dumbbell Flyes - 8# x 12, 10# x 12, 15# x 6, 10# x 12
Pec Decks - 8# x 12, 10# x 8, 8# x 8

Tricep Bench Kickbacks - 8# x 12, 10# x 12, 15# x 6
2 - Hand Standing Overhead Triceps Extension - same
Altternating Bent Over Row/Tricep Bench Kickback - 8# x 24, 10# x 20, 15# x 2
Bicep Standing Alternating Curls - 8# x 24, 10# x 20, 10# x 10
Hammer Curl - Same

Decent good workout - could have been 15 minutes longer!

addition to April 22

Evening: 10 minutes on Elliptical machine

Wednesday, April 23 exercise

15 minutes Elliptical Trainer
10 minutes Foot Exercises

Hey cutie!
glad to see you are still going strong!! must be that new sassy attitude of yours!!

have a great one!
j

Thursday April 24 exercise
35 minutes

Feet - All stretches, front-back walking pattern with green rubberband, side-side walking pattern with yellow ruberband,

Grand plie - 2 x 12

Dumbbell Deadlift - 2-hand - 15# x 12 x 2

Dumbbell Squat - 8# x 12 x 2, 10# x 12, 10# x 5, 15# x 10
* good form

Front Lunge, arms crossed - 12 x 2 each leg

Calf Raise - 0# x 12, 8# x 12 x 2

Walking Lunge - 8# x 24, 10# x 12, 10# x 8

Plie Squat - 10# x 12, 15# x 12

Abs - 50 crunches - legs up knees bent


Good workout!
* note to self - make Excel chart or something to make it easier to type in exercises

I am noticing in the mirror slightly high cleavage muscles like Cory Everson has!!!!!