Warmed up with bell and did squats, tapped bell on ground and then with straight arms brought bell up to eye level. Then with bell overhead, lunges backward, alternating feet. Finally, push up, jump feet up, jump straight up, and back down. Each activity 30 seconds.
Legs
1. Like warm up, heavier weight with bell. Do squats and bring bell up with straight arms. 30 reps.
2. With bar, do push up, jump feet up and lift bar above head. Back down. 20 reps.
3. With bar, backward lunges. 12 on each leg. Keep head up.
3 or 4 reps total
Shoulders
Bosu ball used with all activities
1. Stand on soft side, one foot in the middle. Two dumbbells to the side, straight out. Keep them out the whole time. Lunge forward. Lunge backward. 30 seconds. Switch legs.
2. Stand on hard side, one leg in the middle. Push dumbells overhead. One minute.
3. Sit on hard side, knees bent, feet off the ground, balance. Dumbbells out to the side, tap down to the ground. One minute.
3 or 4 reps total
Thursday, December 29, 2011
Wednesday, December 28, 2011
Chest & Back
Started with push ups and mountain climbers and up backs. Rotated them for about 30 seconds each and about 2 or 3 minutes total.
Chest
1. Used the machine and rope. Held rope straight out like a bar and pressed. Stood in a lunge position. Switched legs and sides. 10 on each side.
2. On dumbbells and bosu ball, one hand on furthest dumbell, other hand on closest dumbbell. Push up and switch (4 total push ups). Bounce legs 4 times on and off of bosu ball (spreading legs and bringing in). One minute total.
3. With press bar and weight on bar, sit on knees. Roll bar out, make sure back is straight. Roll bar in. 2 push ups and two out backs. Repeat for a minute.
Repeat all three 3 or 4 times
Back
1. Using bosu ball and dumbbells, put one hand in middle of bosu ball (soft side) and body in push up position (legs can be spread a little). With other arm row the dumbbell 10 times and switch.
2. Using machine and rope again, get in push up position drag rope to thigh and back front. Arm is extended and straight the whole time. 10 on each side, switch.
3. Using bar and bosu ball, have bar in air -- higher than bench press. Grab bar and stand on bosu ball. Get on tippy toes and sit. Pull yourself up to the bar and back down. Pulling up should take one second. Letting down should take 5 seconds. 1 minute in total.
Repeat 3 or 4 times.
Cool down
On bosu ball, push ups and up downs. Finish with a minute of plank.
Chest
1. Used the machine and rope. Held rope straight out like a bar and pressed. Stood in a lunge position. Switched legs and sides. 10 on each side.
2. On dumbbells and bosu ball, one hand on furthest dumbell, other hand on closest dumbbell. Push up and switch (4 total push ups). Bounce legs 4 times on and off of bosu ball (spreading legs and bringing in). One minute total.
3. With press bar and weight on bar, sit on knees. Roll bar out, make sure back is straight. Roll bar in. 2 push ups and two out backs. Repeat for a minute.
Repeat all three 3 or 4 times
Back
1. Using bosu ball and dumbbells, put one hand in middle of bosu ball (soft side) and body in push up position (legs can be spread a little). With other arm row the dumbbell 10 times and switch.
2. Using machine and rope again, get in push up position drag rope to thigh and back front. Arm is extended and straight the whole time. 10 on each side, switch.
3. Using bar and bosu ball, have bar in air -- higher than bench press. Grab bar and stand on bosu ball. Get on tippy toes and sit. Pull yourself up to the bar and back down. Pulling up should take one second. Letting down should take 5 seconds. 1 minute in total.
Repeat 3 or 4 times.
Cool down
On bosu ball, push ups and up downs. Finish with a minute of plank.
Thursday, December 22, 2011
Legs
1. Stand on Bosu Ball, squat and wobble back and forth. 2 minutes
2. Stand on Bosu Ball, squat and pass medicine ball back and forth from arm to arm. Make sure arms are straight. 2 minutes.
3. Stand on Bosu ball. Hold dumb bell underneath chin with both hands. Squat. As squatting, push dumb bell above head and come back up bringing dumb bell back to chin. 2 minutes.
4. On kooshy air things, put one foot in center. Lunge backwards. Bring knee all the way up keeping balance. Switch legs. 2 minutes each leg.
5. Regular lunges down and back. About 15 per leg.
*Repeat 3 or 4 times.
Cool down.
On bosu ball, push up position - wide leg mountain climbers. 30 seconds. On Bosu Ball, hop legs back and forth (all the way up to the bosu ball and all the way back out). 30 seconds On Bosu Ball, push up position, go halfway down and have legs together and spread em wide, bring em back together, spread em wide. It's a fast jumping motion. 30 seconds.
2. Stand on Bosu Ball, squat and pass medicine ball back and forth from arm to arm. Make sure arms are straight. 2 minutes.
3. Stand on Bosu ball. Hold dumb bell underneath chin with both hands. Squat. As squatting, push dumb bell above head and come back up bringing dumb bell back to chin. 2 minutes.
4. On kooshy air things, put one foot in center. Lunge backwards. Bring knee all the way up keeping balance. Switch legs. 2 minutes each leg.
5. Regular lunges down and back. About 15 per leg.
*Repeat 3 or 4 times.
Cool down.
On bosu ball, push up position - wide leg mountain climbers. 30 seconds. On Bosu Ball, hop legs back and forth (all the way up to the bosu ball and all the way back out). 30 seconds On Bosu Ball, push up position, go halfway down and have legs together and spread em wide, bring em back together, spread em wide. It's a fast jumping motion. 30 seconds.
Chest & Back
We started out doing Mountain Climbers and then push ups for a couple minutes. Probably around 30 seconds of each and then switch.
Move into: Chest
1. Using bosu ball and ringers, get into lunge position with ringers. Do 7 flies on each leg. Make sure foot is in the center of bosu ball and that arms are high and slightly bent -- but that the work out is in the chest. After switch bring both legs at front of bosu ball, balance is key here. Squat and with elbows near sides, push arms out straight, palms facing each other. 7 reps. 21 is the total.
2. On exercise ball, use bench press. Make sure neck and head are supported by ball and that hips are high. 21 bench presses.
3. With bosu ball, support neck and head, hips high. Arms stretched out straight behind head. Bring them around your body and touch right around hips -- squeeze! 15 reps.
Back
1. Stomach on bosu ball, weights out front. Arms out straight, bring back a little past hips and tap 3 times -- 21 taps.
2. On bosu ball, balance with bench press bar. Make sure back is supported in squat position and row 3. On 3rd, stand up with bar at chest and back down. Careful with back. 21 rows.
3. Knees on bosu ball, arms out straight bring down and separate the ringers. Make sure feet don't come up! Balance is key. 21 reps.
Cool Down:
Feet on Bosu, balance push ups and wobble a couple minutes
Move into: Chest
1. Using bosu ball and ringers, get into lunge position with ringers. Do 7 flies on each leg. Make sure foot is in the center of bosu ball and that arms are high and slightly bent -- but that the work out is in the chest. After switch bring both legs at front of bosu ball, balance is key here. Squat and with elbows near sides, push arms out straight, palms facing each other. 7 reps. 21 is the total.
2. On exercise ball, use bench press. Make sure neck and head are supported by ball and that hips are high. 21 bench presses.
3. With bosu ball, support neck and head, hips high. Arms stretched out straight behind head. Bring them around your body and touch right around hips -- squeeze! 15 reps.
Back
1. Stomach on bosu ball, weights out front. Arms out straight, bring back a little past hips and tap 3 times -- 21 taps.
2. On bosu ball, balance with bench press bar. Make sure back is supported in squat position and row 3. On 3rd, stand up with bar at chest and back down. Careful with back. 21 rows.
3. Knees on bosu ball, arms out straight bring down and separate the ringers. Make sure feet don't come up! Balance is key. 21 reps.
Cool Down:
Feet on Bosu, balance push ups and wobble a couple minutes
Sunday, December 18, 2011
Triceps & Biceps
Today I started out with the "christmas jig" -- kicking my legs up to the weight rack repeatedly and then dropping down and giving 5 push ups. Repeated the christmas jig and push ups for a couple minutes.
Moved onto Triceps:
1. With ball, lay with neck and head supported. take bench press bar and hold it the opposite way you do for chest exercise (hands flipped) -- 20 reps. Make sure hips are high and reps are so fast that you are bouncing on the ball.
2. With bosu ball, balance on knees (don't let feet touch the ground) bring ringers over head and extend arms. Bring ringers all the way to forehead. -- 20 reps. Keep elbows above head while doing this.
3. With rubbery air things on each foot balancing, bring the rope down and apart when all the way extended. 20 reps. Make sure to control weight
*Repeat 3-4 times
Moved to Biceps:
1. On Bosu ball, balance and hold bench press bar. Regular bicep curl extending all the way down and all the way up. 15 reps.
2. On Bosu ball, regular bicep curls (both arms) with ringers.
3. On rubbery air things, balance and curl -- make sure weight is coming from below.
*Repeat 3-4 times
Cool down:
Feet on bosu ball, 5 push ups, then up downs (rotating arms up and down). 5 up downs. Move into push ups, then up downs. For a couple minutes. All on bosu ball.
Moved onto Triceps:
1. With ball, lay with neck and head supported. take bench press bar and hold it the opposite way you do for chest exercise (hands flipped) -- 20 reps. Make sure hips are high and reps are so fast that you are bouncing on the ball.
2. With bosu ball, balance on knees (don't let feet touch the ground) bring ringers over head and extend arms. Bring ringers all the way to forehead. -- 20 reps. Keep elbows above head while doing this.
3. With rubbery air things on each foot balancing, bring the rope down and apart when all the way extended. 20 reps. Make sure to control weight
*Repeat 3-4 times
Moved to Biceps:
1. On Bosu ball, balance and hold bench press bar. Regular bicep curl extending all the way down and all the way up. 15 reps.
2. On Bosu ball, regular bicep curls (both arms) with ringers.
3. On rubbery air things, balance and curl -- make sure weight is coming from below.
*Repeat 3-4 times
Cool down:
Feet on bosu ball, 5 push ups, then up downs (rotating arms up and down). 5 up downs. Move into push ups, then up downs. For a couple minutes. All on bosu ball.
Wednesday, April 27, 2011
Inspiration
I sit here. In my bed -- as I have for the past hour and a half. An hour and a half before my expected wake up time. I've been thinking -- worrying. A couple things that have added to my utter exhaustion for the past 6 months of my life.
Don't get me wrong. I consider myself "happy" with where my life is and where it is going. I have two jobs in a jobless world. Two jobs that make me a stronger better person on a daily basis -- they pay shit and I struggle daily to make ends meet -- but I have those two jobs. Thank the Lord, Allah, Gaia Almighty I have those two jobs!
I have friends. Friends that are thousands of miles away that is. My best friends reside in 5 different states and beyond -- the day I will see them again? Undetermined -- and honestly, if I am being quite honest, could be never. When I allow myself to think this honestly with myself, it's no wonder I struggle with depression. Life is depressing. This is how I have been letting myself think the past 2 weeks. BUT LIFE ISN'T DEPRESSING!!! I promise this to you and myself.
I decided to read blogs posted by 2 of my best friends -- Oregon and Pennsylvania. Now, Pennsylvania really got me smiling on this ice laden, April morning. She is such a colorful, beautiful writer. Something I have always aspired to be -- I will attempt to be so every now and again in my writings. Kinda gets awkward -- so I apologize. I am more of a frank writer. Gets the point across. I digress. Pennsylvania wrote about simple things. Simple times. Beautiful times. Made me think of beautiful things in my daily life: my little Princess, my children, Moose (Mussolini on a bad day -- yet still a fuzzball of joy and chuckles), and Chubs.
Oregon inspired me to write. Something I haven't done in....a year and 5 months. A year and 5 months of ingesting "happy" pills. Wow, it's been a year and 5 months of "happiness"... I digress again, shizer! Oregon's such an insightful person. Someone I really admire. And her post made me really happy for her.
It dawned on me. Just because my friends are not my roommates or classmates anymore shouldn't change what they are to me. They inspire me. And what's more--they inspire me from thousands of miles away. That's hard to find -- and I have more inspiration than I can count on my two hands. I can't help but think that there is a reason they are so far away. It would be unfair to have so many amazing people in the same area code on this big, vast, "depressing" earth.
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