Bike... 10.24 minutes, 141.16 calories & 2.81 miles

My w/o schedule for ‘Let’s get fit together’ Challenge.

Fat Wars, 1st 9 weeks…

Week1
Monday Thru Friday
Warm-Up- 5 minutes of slow walking
Aerobic exercise: Take a 1 hour walk every day this week.
Abdominal crunches: 3 sets on a stability ball following each walk. Start with 5 reps. (will have to do them without the ball for a couple weeks )
Cool down: Stretch for about 10 minutes. (Denise Austin’s Get Fit Fast Level 1, 10 min.)
Week 2
Monday, Wednesday, and Friday
Warm-up: 10 minutes of walking or riding stationary bike.
Resistance training:
Dumbbell Squats 1 set 20 reps
Reverse (Step Back) Lungeb1 set 20 reps
Dumbbell Bench Press 1 set 20 reps
Dumbbell Rows 1 set 20 reps
Dumbbell Side Laterals 1 set 20 reps
Dumbbell Curls 1 set 20 reps
Dumbbell Triceps Extension 1 set 20 reps
Standing Calf Raises 1 set 20 reps
Aerobic exercise: Walk for 30 minutes at target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets following each walk. Do 10 reps in each set.
Cool down: 10 minutes stretching (Denise again)

Tuesday and Thursday
Warm-up: 5 minutes of slow walking.
Aerobic exercise: 30 to 60 minutes of walking.
Abdominal crunches: 3 sets following each walk, 10 reps each
Cool down: Again Denise

I’ll post the rest of the w/o’s soon, but for now I am off to bed… Good night!

Walked for 5 minutes rather slow, then for 1 hour at a faster pace, tried very hard to keep my posture good and swung my arms.

Did regular crunches, 3 sets of 5 reps, 15 seconds between sets.

Denise Austin’s ‘Get Fit Fast’, level 1, 10 minutes

Now off for some lunch!

Weeks 3 and 4
I will be staying with the same weight in my resistance-training program. Since my muscles will be fatiguing on each consecutive sets, I shouldn’t be surprised if I have trouble doing the 20 reps on the second set. Do as many as I can, trying my best to get 20. Wait one minute between sets.
Monday, Wednesday, and Friday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Dumbbell squats 2 sets, 20 reps
Dumbbell Stiff-Reverse Lunge 2 sets, 20 reps
Dumbbell Bench-press 2 sets, 20 reps
Dumbbell Rows 2 sets, 20 reps
Dumbbell Side Laterals 2 sets, 20 reps
Dumbbell Curls 2 sets, 20 reps
Dumbbell Tricep Extension 2 sets, 20 reps
Standing calf Raises 2 sets, 20 reps
Aerobic exercise: Walk 30 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 15 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Tuesday and Thursday
Warm-up: 5 minutes of slow walking
Aerobic exercise: 30 to 60 minute of walking
Abdominal crunches: 3 sets of crunches following each walk. Do 15 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Week 5
The number of sets per resistance training exercise will increase from 2 to 3. The number of reps in each set will change from 20 to 15. Monday and Friday w/o’s will be at full force, but on Wednesday ease up on my training intensity (i.e. use lighter weight), moving thru each exercise with as little rest as possible (one minute at the most). One each day, stay with the same weight for all 3 sets. Since my muscles will be fatiguing on each consecutive set, I shouldn’t be surprised if I have trouble doing the 15 reps on the second and third set. I should do as many as I can.
Monday, Wednesday, and Friday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Dumbbell squats 3 sets, 15 reps
Dumbbell Stiff-Legged dead Lifts 3 sets, 15 reps
Dumbbell Bench-press 3 sets, 15 reps
Dumbbell Rows 3 sets, 15 reps
Dumbbell Side Laterals 3 sets, 15 reps
Dumbbell Curls 3 sets, 15 reps
Dumbbell Tricep 3 sets, 15 reps
Standing calf Raises 3 sets, 15 reps
Aerobic exercise: Walk 30 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 20 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Tuesday and Thursday
Warm-up: 5 minutes of slow walking
Aerobic exercise: 30 to 60 minute of walking
Abdominal crunches: 3 sets of crunches following each walk. Do 20 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Weeks 6 to 9
Now my metabolism has been jump-started and my body has adapted to weight training, my w/o format will change to the split routine. Instead of repeating the same training sessions to work all muscle groups, I will now use two different training sessions to target two different sets of muscle groups. This split routine will allow some muscles to gain extra rest while others are being trained. During these weeks, I will train with weights on Monday and Tuesday and again on Thursday and Friday. I will now perform two exercises for each muscle group instead of one. I will add a barbell exercise into this part of my transformation routine. There are three sets in the first exercise for each muscle group, followed by two sets for the second exercise (the isolation exercise), for a total of five sets per body part. The reps per exercise will be 10 to 12. This will allow for heavier weights than previously used for increased muscle strength, size, and function.
Follow this routine for the remainder of the 9 weeks.
Monday and Friday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Dumbbell squats 3 sets, 15 reps
Barbell Squats 3 sets, 10 to 12 reps
Seated leg extensions 3 sets, 10 to 12 reps
Stiff Legged Dead Lift 3 sets, 10 to 12 reps
Lying Leg Curls 2 sets, 10 to 12 reps
Side laterals 3 sets, 10 to 12 reps
Calf raises 3 sets, 10 to 12 reps
Aerobic exercise: Walk 20 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 25 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Tuesday and Thursday
Warm-up: 10 minutes stationary bike to increase blood flow
Resistance training:
Bench-Press 3 sets, 10 to 12 reps
Incline Press 3 sets, 10 to 12 reps
Bent-Over Rows 3 sets, 10 to 12 reps
Seated cable Rows 2 sets, 10 to 12 reps
Standing Barbell Curls 3 sets, 10 to 12 reps
Barbell tricep Extension 3 sets, 10 to 12 reps
Aerobic exercise: Walk 20 minutes at my target heart rate. Warm up and cool down at a slower pace.
Abdominal crunches: 3 sets crunches following each walk. 25 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes
Wednesday
Warm-up: 5 minutes of slow walking
Aerobic exercise: 30 to 60 minute of walking
Abdominal crunches: 3 sets of crunches following each walk. Do 25 reps each set.
Cool down: Denise Austin’s ‘Get Fit Fast’ level 1, 10 minutes

Will post the rest of this when I get closer to goal… Just before the 9 weeks are up…

Another day done! I used the stationery bike instead of walking… it is raining nicely outside, not that I would of melted … Anyways…
Stationery bike: 9.49 miles, 477 calories, about 20 mph, 30 minutes.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

I think I liked the bike better… I loosened it up so it was not much more strenuous than walking, but still I worked harder… broke a sweat. But plan on getting a treadmill hopefully in a few weeks... I need both the bike and the tread mill...

Denise was easier this time, but then yesterday was the first day and it just didn’t go well, today was much better… My Abs are SORE!!! LOL Between the regular crunches and Denise...

Stationery bike: About 30 minutes, not sure about the rest because I pushed the counter whatzamagig… so I can only guess.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

Nasty day today, exercise getting easier… tummy still a little sore, but more just… ‘I can feel it’. Next week will be harder on the bike as well as all the rest.

Linda wow super workout

Thanks Mischa, it will get better with time...

Your work out is looking so good. Keep it up. love ya Lynn

Stationery bike: 10.26 miles, 516 calories, about 20 mph (sometime slower some faster), 30 minutes.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

Getting easier... I am looking forward to next week... I'll up the tension on the bike & I'll be using weights between the bike warm-up & doing the bike at target heart rate. Should really make a harder w/o.

Thanks Mischa & Lynn... I am very excited about this!

*Update* 5:00pm... 5.19 minutes on the bike, 2.35 miles at spurts at 40mph (I think that is debatable) 118 calories... great way to blow off steam!

Forgot yesterday I felt very tired and lethargic, but today I feel energized Nice!

W/O same as yesterday. But must be increasing my speed on the bike.
Stationery bike: 11.79 miles, 592 calories, about 20 mph (didn't check), 30.43 minutes.
Standard Crunches: 3 sets of 5, resting 15 seconds between sets.
Denise Austin: 10 minutes about.

Got up at 5 am (did, really!) Ate ½ my Breakfast, waited an ½ hour about…
Warm-up: Stationary bike, 10 minutes, 2.65 miles, 133.60 calories
Resistance training: Waited about 1 minute between exercises.
Dumbbell Squats 1 set 20 reps, 10 pounds each
Reverse (Step Back) Lunge 1 set 20 reps, no weights
Dumbbell Bench Press 1 set 20 reps, 10 pounds each
Dumbbell Rows 1 set 20 reps, 10 pounds each
Dumbbell Side Laterals 1 set 20 reps, 5 pounds each
Dumbbell Curls 1 set 20 reps, 10 pounds each
Dumbbell Triceps Extension 1 set 20 reps, one 10 pound dumbbell
Standing Calf Raises 1 set 20 reps, no weights
Aerobic exercise: Rode Stationary bike for 20 minutes. Warmed up and cooled down for 5 minutes each at 16-19 mph, fairly fast pace for 10 minutes at 26-30 mph. 373.5 calories, 7.43 miles.
Abdominal crunches: 3 sets, 10 reps in each set.
Cool down: 10 minutes stretching Denise Austin.
Total w/o time: About 1 hour…
Off to eat other ½ of Breakfast… I’m hungry!

Linda,

Your workout sounds wonderful! Keep up the hard work, wait till you really start seeing results, that's what usually keeps me going. The more results I see the harder I push the next day at the gym.

Good deal w/ warm up and cool down. Many people skip it b/c they don't have time and wind up w/ injury.

Lisa

Hey mom that work out looks awsome. You keep it up and you will look better then me. Love ya Lynn

WAS SUPOSE TO DO,

Warm-up: 5 minutes of slow walking.
Aerobic exercise: 30 to 60 minutes of walking.
Abdominal crunches: 3 sets following each walk, 10 reps each
Cool down: Again Denise…

BUT … didn’t feel well today, so will be doing them Saturday... Must get them all in for the week… MUST!!!!

Thanks for the encouragement Lisa & Lynn!!