W4D1 April 18

So today I did my workout in the evening…definitely not a fan. I much prefer to do it in the morning! But I think once I am working I may have to fit it in the evening at least a few times.Its just a hard sell…especially when you have a full day, you kind of want to wind down not so much get pumped up! But all in all I am happy that I did get it done and stayed true to my goal. 😀 This mornings BP 96/65 and my arm was super sore today 😦

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

Wall Extensions: 10 Reps: Still Challenging to get my arms to stay on the wall, but I did find that it helps to bend my knees a bit 🙂

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

Cat Camels: 10 Reps: These are still great :)

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 not as poppy as before so I think my legs are getting better. 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…This seemed so much tougher today! Not sure if it was because I did the workout in the evening or what…but it was HARD!

Side Plank: 120 Sec/ 60 on each side: And of course it the above was hard….these were so much harder!!! It does help to concentrate on tightening my butt and raising my hips.

Reverse Plank: 60 Sec: Because my arm was sore today, I found this one very hard and I had to be careful where I placed my hard for support.

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: Ugh…almost did not get through the whole 60 seconds! But I did make it 😀

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: I think these are one of my favs…I do like a good squat and because I am using the chair for assistance I can really get down into it! Feels great!

Foot Supported L Sit: 3 X 30 Sec: These are still quite hard as I do not yet have lift off…and I find that because I have a belly, when I breathe what little lift off I get is lessened when I inhale! *It helps to focus on pushing the floor away.

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 10 Burpees

Cool Down

Again just some yoga stretches…highly recommended!! I also did a little bit of foam rolling


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