I've decided, sense I missed yesterdays Upper body workout, that I will do it tomorrow even though tomorrow was suppose to be my day off of w/o. The next day is Lower body, so no harm done and I still get all my w/o's in for the week.

I was looking to see how you where doing and I see that you have not posted in 4 days. I hope you are still doing your WO you can not quit now you have come so far. Well I hope to hear from you soon. Love ya Lynn

It has been 3 days... last one was the 9th and today is the 12th. I will be posting tonight. So that will only make 2 days! But anyways... I haven't w/out sense the 9th, but will tonight. I haven't felt very well, but am feeling better... thanks for stopping by and giving me the encouragement! I needed it!

Ok, I did them! All three sets of Upper and Middle. I am getting stronger. I can actually do that crunch now, the one that is called Knee-Raised Crunch. I can't lift my bottom up very far at all, but it does come up some now! I am going to raise my weights some to. That 2 pounder just doesn't cut it! I am going to do 3, 5 and 8. The middle w/o I am going to leave at 15 reps each for a total of 45. I am not ready to increase them yet. I can barely get the last rep done! So that needs to wait.

P.S. Here I have been in week 4 for 3 days and I was still thinking it was week 3! Where does time go? Now that makes me feel better... almost to start week 5! WOW!!!!!!!!!

For my lower body workout I do seven twin-sets of exercises for the thigh and hips/buttocks. I do one set of each exercise and then do the next set of the same twin-set, 3 times with a 15 SECOND rest between each twin-set.. That is 14 exercises.
1. Plié squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )
Standing back leg extension (15 reps 3 times )
2. Bugs bunny lunge (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )HARD
Standing but squeeze (15 reps 3 times )
3. Sissy squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )HARD
Straight-leg kick-up (15 reps 3 times )
4. Leg extension (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps ) HARD
Vertical scissor (15 reps 3 times )HARD
5. Hack squat (pyramid 3,5 & 8 lbs at 12, 10 & 8 reps )
Feather kick-up (15 reps 3 times )
6. Leg curl (15 reps 3 times )
Prone butt lift (15 reps 3 times ) Hard to do properly
7. Lying inner-thigh scissor (15 reps 3 times )
Lying but lift (15 reps 3 times )

Now, I am off to DO these exercises, along with the middle body...while my mommy watches TV in her room and lets me have the living room to myself!

DONE!!!!! Except, I did not do my middle... I am just to wiped! I feel like Jell-o! I don't think I will be doing my middle when I do my lower. My lower takes everything out of me!

Haven't been able to get on lately... the board just was loading toooooooooo slow and sometimes wouldn't load at all... but no matter, it is working fine now. Wednesday was my day off of w/o and yesterday [thursday] I didn't do my w/o... but today is my lower again... I will do them, but I have to say, I do not enjoy doing my lower at all! They are HARD!!!!!!! But that just means they need more work than my top, at least that is how I think.

I found a window this morning to do my w/o in, and so took advantage of it! I worked out on an empty stomach and that felt so much better than after I have eaten. I did have a cup of coffee before w/o though. (3/4 regular and 1/4 decaff!) I did 2 sets of each twinset instead of 3. I think I need to give myself a little more time before I advance any further than that. I also did my middle body workout because I missed it yesterday and I felt strong enough to do them. I only did 2 sets of each of those twinsets as well. Tomorrow is back to Upper body and Middle. I have not walked for awhile, but my w/o is aerobic, so that is my aerobic exercise also. Today starts the aerobic Challenge , I beleive.

Hi there Linda.....

Just peeking in to see what you are doing for your fitness routines. I'm a little confused though. Are you giving each muscle group at least 48 hours between workouts to recover? This is the time frame that is most often recommended to achieve optimum results, and working them more often can put you in danger of over training.

I've been doing lunges too, but I'm not familiar with your "Bugs Bunny" version. Can you tell me about it?

Good to have you participating in the Fitness Challenge!

Marlaine

Marlaine… Yes, I am giving my body parts 48 hours of rest. This is how Joyce explains it… The routine I follow is one she has in her book.



I have to admit though it is hard to do right at first and I am still working on it! I am looking forward to the challenge.

Yup.....takes time to master form on all of the exercise, but the sense of satisfaction, not to mention the physical effects, make it well worth it!

BB lunge sounds interesting and I may eventually try it, but for now, I think I'll stick with the plain ole lunges which I have finally mastered!

Thanks for the explanation.

Marlaine

Upper and Middle Body DONE! It is amazing how much easier these exercises are getting! I have cut all of them down to just two sets of each twin set. Pyramid with a 3 and 5 pound dumbbells. I think I may try to increase those again at the end of the first six weeks, unless of course, I feel strong enough to up them sooner. It was a good w/o. Funny how after a few minutes all the aches and pains go away! I also found that if I miss a workout... I pay for it so bad! My body aches all over! But if I just keep at them, that pain you get the next 12 to 48 hours, doesn’t seem as bad. And beleive me, by the time I should be doing them again... well I know it is time... I am soooooooo sore!

I thought I had posted the Middle body w/o, but looking back, well I just couldn’t find it. Each of these are done (for now) in sets of two at 15 reps each.
LOWER ABS
Knee-In Crunch
Bent-Knee Leg Raise
UPPER ABS
Crunch
knee-Raised Crunch
SIDE ABS (Obliques)
Oblique Crunch

I enjoy the Upper and Middle Body tremendously, but those Lower Body are killers!

OOPS! I got to talking to my daughter in Ohio and time just got away from me... got offline, so I could do my w/o and it was already almost 9 pm [I have to get up at 5:30am]... so I didn't do my workout! [excuses, excuses!] But I WILL do them in the morning... and the Upper tomorrow night...

*OOPS!* Scratch that! I did them anyway! I'm getting a ride in the morning...

I posted this in the aerobics Challenge, but decided to post it here as well...

Another w/o done! Woooh, now I am tired once again! I did two sets of each twin set for the upper and middle body...BUT I was real tempted to do another set for the middle body! Now that is progress in my book. I will probably be upping those to 3 sets of each twin set very soon I LIKE the abs routine a lot! and it feels so good to feel the progress I am making. 4 weeks ago I could barely do a crunch! I know I am not perfect at them yet, but I am very much improved! Good workout!