W4D2 April 20

Today my workout was a bit rushed well maybe not rushed as much as my mind was a bit elsewhere. I got a call this morning for an interview 1:15 so I had just enough time to get the workout done, clean up and quickly research the company for possible questions and just basic company knowledge. Leaving for the meeting, I was confident in myself and I believe it showed as the interview went well and I should hear back by tomorrow evening…Fingers crossed!!  Arm is still painful today, but I worked through and BP was 94/65

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😀 **Those last 10 seconds are horrid!!

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😀 **Those last 10 seconds are horrid for these too!!

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 am barely holding on to the chair for these 😀 just a quick touch at the bottom of the squat so I believe I will be able to move on to the same deepness without the assistance!!

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: I have progressed a bit with thee 😀 and instead of the back of my chair, I used the arm, which was super uncomfortable as my chair was slippy which made me feel on edge with the possibility of toppling my chair over. For the last set, I used my kitchen counter which seemed a lot better 🙂

Vertical Rows: 3 X 8: Still rocking the door jam, but I have sent what I need to my husband so hopefully he will be able to make what I need to proceed.

On top of these exercises, I also did 15 Burpees

Cool Down

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


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