W3D5 April 15



Today was a difficult workout…seems like this whole week has been off, Not sure if it is my BP or what…but I did get through it and survived YAY!! But now hours later my legs are still shaky and I am not really tired but I feel exhausted. I am hoping that I will feel better tomorrow and actually finish my run! Morning BP 94/60

Part 1 – Stretches – No change in these…which is not surprising as they are stretches lol

Wall Extensions: 10 Reps: I Still find these challenging, More control, but still hard to keep my arms fully on the wall for the whole movement.

Band Dislocates: 10 Reps: Still rocking these!😀 I find they are a great stretch! **Tux likes these too!

Cat Camels: 10 Reps: These are still great, Not sure if it just that I know how to do them really well from yoga class:)

Scapular Shrugs: 10 Reps: Starting to really feel these! and my form is still noticeably getting better!

Full body Circles: 10 Reps/5 each direction: These are feeling great! *Note to keep your eyes open…I am finding that if my eyes are closed, I get dizzy.

Front to back leg swings: 20 Reps/ 10 each leg: I went faster today to match the video, It really helps to reach your hand out to tap your toes:)

Side to side leg swings: 20 Reps/10 each leg: Faster today, but my hips really click and pop, Still not as fast, but I can tell I am getting better with focus and stabilizing my movements

Wrist mobility: 2-3 minutes: Did whole video, still need a lot of wrist work. I am happy that I have some wrist supports to wear during the routine.

Part 2 – Bodyline Exercises – considering how I felt, I did pretty well!

Plank: 60 Sec: I did 1 @ 60 seconds…Tough 60 seconds today! but made it through!

Side Plank: 120 Sec/ 60 on each side: Still rocking these! Hard as hell but doing them straight arm😀 These…Still the bane of my existence! but have noticed that if I concentrate on pulling my hips up and core tight, the time flies by!

Reverse Plank: 60 Sec: this one is not too bad, Still focusing on the butt squeeze…very hard!, I find it better to have my hands pointing to the side instead of behind me.

Hollow Hold, 60 Sec: I was able to have my legs straight and a little angled

Arch Hold: 60 Sec: I feel that I really rock the Superman!! This is one of my favs!

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: Still very hard, but I was able to hold for the entire 60 seconds 😀

Parallel Bar Support: 60 Sec: I still find this one hard on my wrists, but made lots of progress today with holding for the full 60 Seconds😀

Part 4 – Strength – Asked on BWF, and I will be adding a couple of lower body exercises after week 4😀 YAY! ***One more week and I add 2 new exercises!!

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

Assisted squats: 3 X 8: Still using the back of my chair, I am able to get right down into my squat! I am focusing on really getting low with these and nice controlled movements

Foot Supported L Sit: 3 X 30 Sec: Still do not have lift off, but I feel that I am progressing with my form and although I do not leave the floor.

Vertical push up: 3 X 8: Still using the back of my chair, added a towel to prevent the slippage from my sweaty hands lol **Towel works very well!

Vertical Rows: 3 X 8: Still could not find an alternative, so I just slowed this one right down and really flexed through the motions, kind of like using my muscles to make the exercise harder than it is, I think this will help me progress to the next level.

On top of these exercises, I also did 20 Burpees Surprisingly I am getting better at these! I can now jump through 4 set of 5 reps…first three are very bouncy…last one I know I am running out of steam, but still complete the 5 😀 

Cool Down

Again just some yoga stretches…highly recommended!!


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s

%d bloggers like this: