I hope that everyone's weekend was well...and for those of you who were at the potluck yesterday and told me you are far too behind on these.....I would just like to say (and you are reading this at least a week late :-P) congrats for sticking with it! hahaha...How do you all feel about the warm-up? I kind of gave up making a new one everyday because I figured it was decent enough....what are your thoughts and suggestions? Also comments on the workouts in general...too hard? just right? not hard enough? length of time? etc....
http://www.youtube.com/watch?v=zUR1GQe5EQY
Warm Up:
1) Some form of light cardio exercise (enough just to get you breathing hard and maybe a light sweat)
2) body weight squats x 10
3) Lunges x 5 ea. leg
4) push-ups x 5
5) 20 jumping jacks
6) trunk stretch x 20 seconds
Workout:
1) Rocky sit ups (x20)
2) Oblique crunches (x20 ea.)
3) Physio ball hyperextensions (x20)
Physio Ball Hyperextentions: (this can be weighted or non weighted, depending on how hard you want to make the exercise)
http://www.bodybuilding.com/exercises/detail/view/name/weighted-ball-hyperextension
Lay face down on a physio ball with your hips in the middle of the ball. The balls of your feet will be in contact with the floor behind you. Now either hold a weight at your chest, or cross your arms on your chest. While keeping your back straight and your abs tight, exhale and bend at the hips and raise up off the ball. Try to get to a 90 degree angle, but don't over reach because you might strain something. Hold for a brief moment at the top, then inhale and lower back to the starting position slowly and controlled.
I'm actually getting a bit bored with the warm-up. Maybe a slightly different combo for each week/few days? Also, I hate to say it (as I don't like doing push-ups), but 5 push-ups just isn't enough to get going, maybe 7 push-ups instead? As far as in general, I'd say the workouts themselves are just right while borderline too hard, which is where they should be. I'm sweating profusely, but feeling good and the end and not over-tired.
ReplyDeleteNoo, I'm not O.K....I lost my WIG, damnit!!
ReplyDeleteI'm good with the warm-ups...I've been doubling all the excercises (cause that's what I thought you wanted and forgot to post) so I'm totally good with 5 pushups (girls) which turns into 10 pushups (I can't even do 1 boys pushup)
If you jump off that goddamn swing again you're going to the office and have a meeting with SCARY LARRY