JSELLINGTON
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Time to Shake Up the Workout Revised - Finally!!!

Monday, July 22, 2019

I am such a fuddy duddy at times and this is what I need to do to get my blood moving again. I made a new schedule for my strength training. I will do it on Monday, Wednesday, sometimes Thursday and Saturday. All the rest are cardio days and Sunday is sort of a rest day since it is errand running day once I get out of church.

I will do Lower body on Monday: emoticon
Squats - 50
Squats w/tubing - 50
Split Squats - 50
Split Squats w/tubing - 50
Clam Shells - 50
Band squatted walk - 2 min
Carry/Walk - 2 min

I will work on what to do the rest of the week and make an amendment to this entry. I am at work so gotta run emoticon

Here is the rest of my week

Cardio / YouTube Tuesdays:
 Cardio from YouTube, ReFit Rev, or whatever video I choose
 Core Workout on Stability Ball
• Basic Crunch
• Ball Pass from hands to feet
• Straight Arm Twist
• Back Extensions

Wednesdays:
1. Alternate leg hip extension on physio ball: Lie on back with ankles on ball. Lift one leg up off the ball while raising buttocks. Lower leg and perform on opposite side.

2. Hip marching on physio ball: Sit on ball as shown with a slight arch in back. Lift one leg at a time and hold for three seconds. Lower and repeat with opposite leg.

3. Hip marching with alternate arm and leg on physio ball: Same as above while raising the arm opposite the leg raised.

4. Lumbar alternate arm on physio ball: A more advanced technique. While lying on the physio ball with upper back supported, raise one arm over you head and slowly lower. Repeat on opposite side.

5. Hamstring and groin stretch on physio ball: Sit on the ball as shown with thighs apart and feet flat on the floor. Lean forward with the left arm towards the left ankle and hold at the end-range for 10-15 seconds
***Stretching Routines
These are going to be varied from my phone

Thursdays:
 AM after walking Sonny:
 Refit Rev Cardio – short workout that I have saved on YouTube
 PM after walking Sonny:
 Upper Body
o Find a routine, check on SparkPeople
****In the Fall/Winter/Early Spring –
 PM after walking Sonny at night:
 Refit Rev Cardio (45 minutes)

Fridays:
 AM after walking Sonny:
 Refit Rev Cardio – short workout that I have saved on YouTube
 PM after walking Sonny at night:
 Refit Rev Cardio (45 minutes)
Saturdays (Step Total s/b 15,000 at least):
 AM and PM Walking Sonny (Rain or shine)
 Clean House
 Laundry
 Clothes for the week
 Bake Something maybe for Church??

Sundays (Step Total s/b 15,000 at least):
 AM and PM Walking Sonny (Rain or Shine)
 After Church – Errands:
 Grocery
 Gas – this should be the last thing
 Costco
 Pet food??
 Walmart/Target???
 Finish Laundry
 Cook or prepare for lunch the next week
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Member Comments About This Blog Post
  • RCLYKE
    Looks like you have decided on a fantastic program. Good luck
    664 days ago
  • no profile photo MLR_00
    👍
    664 days ago
  • NEVAPATE3
    Way to go
    664 days ago
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