Day 3 – Mar 30

Body Weight Fitness Day!

Part 1 – Stretches

Wall Extensions: 10 Reps: I Still find these challenging to keep my body and arms against the way while preforming the Rep.

Band Dislocates: 10 Reps: I feel that I am rocking these! Although still hear the popping/clicking from my shoulder.

Cat Camels: 10 Reps: These are same as First day 🙂 I do not think there will be much change with these as I progress.

Scapular Shrugs: 10 Reps: I found that I did not have to focus too much on these, The video helps a lot and I am able to keep my hips still.

Full body Circles: 10 Reps/5 each direction: Like Cat/Camel, I do not see much in progressing with this one, just a great stretch!

Front to back leg swings: 20 Reps/ 10 each leg: I am at the same level as Day 1.

Side to side leg swings: 20 Reps/10 each leg: Same as Day 1.

Wrist mobility: 2-3 minutes: Did whole video, still a lot of stiffness in my wrists.

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 2 @ 30 seconds…Same as Day 1!

Side Plank: 120 Sec/ 60 on each side: Still very challenging and I am still using my leg for stabilization.

Reverse Plank: 60 Sec: Same as Day 1.

Hollow Hold, 60 Sec: Same as Day 1.

Arch Hold: 60 Sec: Same as Day 1.

Part 3 – Support

Wall Plank: 60 Sec: I did 2 X 30 Sec: I searched and found an alternative! I am not using my chair in a progression. Today I would call it an elevated plank, so my feet were on my chair which is raised up so that my feet are higher than my shoulders. This was very hard!

Parallel Bar Support: 60 Sec: I also found an Alt for this one! These are similar to L-sits so I read that I can use yoga blocks to suspend myself up. This has got to be the most difficult exercise in the bunch!! I was only able to hold it for about 10 seconds at a time! but did complete my whole 60 Sec requirement!

Part 4 – Strength

As I can not do the Diamond push up yet, I skip the first 2 steps.

Assisted squats: 3 X 8: These are probably my fav! I feel that my form is great and I can definitely get a lot lower in the squat when I hold the chair 🙂

Foot Supported L Sit: 3 X 30 Sec: Again very hard! Butt still does not leave the ground! **I sure will be a happy camper once I am able to get lift off!! haha

Vertical push up: 3 X 8: I think for Fridays workout I will move from the wall to my chair or maybe the kitchen counter? I think I am ready to move to a bit more of a difficult progression.

Vertical Rows: 3 X 8: Used my Bedroom door frame this time. Still need an alternative…Whill look one up tonight!

On top of these exercises, I also did 15 Burpees

Cool Down

I did some Yoga stretches for back, hips and arms.

**Note to the wise!! Looking at the BWF page that I follow, you will notice that there is no cool down. I would recommend adding some stretched as I am still quite sore form day 1. I did find that the soreness did not impede my workout today, but definitely am adding some stretching at the end from now on!


Day 2 – Mar 29

Well….What can I say except that Although I found yesterday’s workout fairly fast, I can sure feel it today!!! WOW!!! Nothing like dreading having to use the bathroom as it will mean an extra squat and really my legs are not happy about this. LOL

But even though I have leg soreness, I still will push on. Today is a Cardio day. I have decided to pick my runners back up and try running again. Not competitively, but just to get my heart rate up and out of the house! I used map my run, which seems like a pretty good app. I ran for a total of 3.2K and it took me just over 32 minutes. This includes stopping a few times to walk and catch my breath!

I am going to try to find a place I can job on a track or at least on the grass so I am not on the cement so I can protect me hip! *Which is why I had to stop running in the first place!

The Beginning BWF March 28

As I sit in my chair thinking about ways I can be accountable to my goals, I remembered that I had an old blog that I used to do and thought I would revive it and log my progress. This is completely just for myself to be accountable for my actions (and in-actions)

It would great if someone stumbled across this and it helped them reach their goals as well, but primarily this is to keep me on track.

Of course I had this idea a bit late as I started 2 days ago (I am on day 3 of my new program) so here is the beginning:

Day 1:

I started with the linked program from reddit bodyweightfitness Recommended Routine (RR)

Part 1 – Stretches

Wall Extensions: 10 Reps: I found it hard to keep my arms on the wall at all times, so although this exercise seems quite easy, it is challenging.

Band Dislocates: 10 Reps: These are fairly straight forward, luckily I have a band that I can use, I do hear a clicking of sorts in my shoulder area, not sure if normal so I will keep an eye out!

Cat Camels: 10 Reps: These are always welcome! Feel great and a welcome stretch!

Scapular Shrugs: 10 Reps: These I had to get used to. Needed to keep making sure my hips were in check and that I was keeping them steady and not moving them like in cat/camel.

Full body Circles: 10 Reps/5 each direction: These are nice full body stretch, very enjoyable.

Front to back leg swings: 20 Reps/ 10 each leg: I go a lot slower than the video, and feel that I can work up to a more extended and higher leg raise.

Side to side leg swings: 20 Reps/10 each leg: These ones I need to keep focused not to let momentum take over. Again I know I can work to get a higher more extended leg.

Wrist mobility: 2-3 minutes: I do the whole video, will work on doing more as my wrists are quite weak, left being my weakest.

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 2 @ 30 seconds…working my way up! I do feel very confident in my form.

Side Plank: 120 Sec/ 60 on each side: These are hard!! I have to bend my leg that is closest to the floor for stability and I found that my wrist get quite sore. I am also constantly checking my form. I find it hard to squeeze my butt and abs as well as breathe! lol

Reverse Plank: 60 Sec: This one is not too bad, I have my hands in the middle position, pointing perpendicular to my body. Still a lot of strain on my weak wrists, but I am sure I will strengthen them as I progress.

Hollow Hold, 60 Sec: This one reminds me of Pilates, It is very doable and I am confident in my form even though I get the shakes. lol

Arch Hold: 60 Sec: Again this one is close to a yoga move that I did before, Superman. I am confident in my form, although I can feel that I need to focus on straightening my arms and legs.

Part 3 – Support

Wall Plank: 60 Sec: I tried as the video shows and unfortunately could no do it, not even for a minute. So I settled for a regular plank this time and will look for an alternative for Day 3

Parallel Bar Support: 60 Sec: I skipped this all together, I do not have any parallel bars in my apartment nor anything I can put together like some chairs. I will research an alternative.

Part 4 – Strength

As I can not do the Diamond push up yet, I skip the first 2 steps.

Assisted squats: 3 X 8: These are very good! with the assisted part I feel I can really get down a lot farther than with a normal squat! Will feel these for sure!!

Foot Supported L Sit: 3 X 30 Sec: These are very hard! I do what I can, although my butt does not leave the floor! I am sure as I gain more strength I will get lift off!

Vertical push up: 3 X 8: I see that the video does not do this, but I place my hands in a way that makes it so that when I do the push up my elbows are close to the side of my body, just how they would be if I did regular push ups, I do this by having my thumb pointed towards the ceiling instead of my fingers 🙂

Vertical Rows: 3 X 8: I did these in my bathroom door frame. not too sure if they are doing anything just yet as I am pretty tired from all the other sets…I find that I feel it more in my fingers than anywhere else, I may need to look for an alternative.

On top of these exercises, I also did 10 Burpees

I feel pretty good and although it doesn’t seem like a lot, I did work up a sweat and have that awesome after workout feeling!