W6D5 May 6

Well….it being Friday and all I actually had a bit of a rough start! My alarm did not go off this morning (thankfully my “starving” cat woke me up!) But it was too late to do my morning workout….Ugh I find that when this kind of thing happens it really throws my day off!! But luckily my day was not too bad!

Just finishing up my second week at my new job and things are going great! I get along with everyone and the work load is not too heavy! So today I had lots to complete at my desk and I got it all done!! I really felt like I accomplished my work goal today! I love a Friday afternoon clean desk!

BUT just because I missed this morning does not mean I don’t work out! So I actually just finished the RR + the 20 Burpees! YAY Me Hope Everyone have an awesome Weekend!!

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

Wall Extensions: 10 Reps: I did 10 Reps. Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps: I did 10 Reps

Cat Camels: 10 Reps:  I did 10 Reps

Scapular Shrugs: 10 Reps:  I did 10 Reps

Full body Circles: 10 Reps/5 each direction: I did 5 each direction

Front to back leg swings: 20 Reps/ 10 each leg: I did 10 reps each leg

Side to side leg swings: 20 Reps/10 each leg: I did 10 reps each leg

Wrist mobility: 2-3 minutes: Each pose for a 20 count

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side: I did each side @ 60 seconds

Reverse Plank: 60 Sec: I did 1 @ 60 seconds

Hollow Hold, 60 Sec: I did 1 @ 60 seconds

Arch Hold: 60 Sec: I did 1 @ 60 seconds

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: I did 1 @ 60 seconds Lower back not as sore today!.

Parallel Bar Support: 60 Sec: I did 1 @ 60 seconds

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

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

Assisted squats: 3 X 8: I did 3 X 8 deep regular unassisted squats!

Foot Supported L Sit: 3 X 30 Sec: I did 3 X 30 seconds

Vertical push up: 3 X 8: I did 3 X 8 off the kitchen counter

Vertical Rows: 3 X 8: I did 3 X 8

On top of these exercises, I also did 20 Burpees

Cool Down

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

W6D3 May 4

The obligatory May the Fourth be with you :D!!

Ugh getting up in the wee hours is hard enough…but especially when it is +26 degrees already at 5 am!!! (note I am not exactly sure the temp at the time, but it sure felt this way!) Anyhoo…enough complaining!! I did drag my butt out of bed and completed my routine! Whoot!!!

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

Wall Extensions: 10 Reps: I did 10 Reps. Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps: I did 10 Reps

Cat Camels: 10 Reps:  I did 10 Reps

Scapular Shrugs: 10 Reps:  I did 10 Reps

Full body Circles: 10 Reps/5 each direction: I did 5 each direction

Front to back leg swings: 20 Reps/ 10 each leg: I did 10 reps each leg

Side to side leg swings: 20 Reps/10 each leg: I did 10 reps each leg

Wrist mobility: 2-3 minutes: Each pose for a 20 count

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side: I did each side @ 60 seconds

Reverse Plank: 60 Sec: I did 1 @ 60 seconds

Hollow Hold, 60 Sec: I did 1 @ 60 seconds

Arch Hold: 60 Sec: I did 1 @ 60 seconds

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: I did 1 @ 60 seconds Lower back not as sore today!.

Parallel Bar Support: 60 Sec: I did 1 @ 60 seconds

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

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

Assisted squats: 3 X 8: I did 3 X 8 deep regular unassisted squats!

Foot Supported L Sit: 3 X 30 Sec: I did 3 X 30 seconds

Vertical push up: 3 X 8: I did 3 X 8 off the kitchen counter

Vertical Rows: 3 X 8: I did 3 X 8

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

W6D1 May 2

This morning it was still hard to get up, but not as hard as last week 😀 I can only assume that my body is getting accustom to my goals 😀

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

Wall Extensions: 10 Reps: Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps: I did 10 Reps

Cat Camels: 10 Reps:  I did 10 Reps

Scapular Shrugs: 10 Reps:  I did 10 Reps

Full body Circles: 10 Reps/5 each direction: I did 5 each direction

Front to back leg swings: 20 Reps/ 10 each leg: I did 10 reps each leg

Side to side leg swings: 20 Reps/10 each leg: I did 10 reps each leg

Wrist mobility: 2-3 minutes: Each pose for a 20 count

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side: I did each side @ 60 seconds

Reverse Plank: 60 Sec: I did 1 @ 60 seconds

Hollow Hold, 60 Sec: I did 1 @ 60 seconds

Arch Hold: 60 Sec: I did 1 @ 60 seconds

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: I did 1 @ 60 seconds Lower back not as sore today!.

Parallel Bar Support: 60 Sec: I did 1 @ 60 seconds

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

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

Assisted squats: 3 X 8: Again no Chair help with these!! and still getting quite low!

Foot Supported L Sit: 3 X 30 Sec: I did 3 X 30 seconds

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w well I did these today, but then I thought that with doing the stairs I feel that I am getting enough leg exercises 🙂 This way I will salvage some of my morning time!

Vertical push up: 3 X 8: I did 3 X 8

Vertical Rows: 3 X 8: I did 3 X 8

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

W5D5 April 29

This morning was actually better than the previous…I am still getting used to getting up so early, but it is starting to become a routine! I have also updated my list below as I only really note if anything was different…so I removed my old notes!

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

Wall Extensions: 10 Reps: Still hard to keep my arms on the wall…but working on it!

Band Dislocates: 10 Reps:

Cat Camels: 10 Reps:

Scapular Shrugs: 10 Reps:

Full body Circles: 10 Reps/5 each direction:

Front to back leg swings: 20 Reps/ 10 each leg:

Side to side leg swings: 20 Reps/10 each leg:

Wrist mobility: 2-3 minutes: I have done this one twice now without the video…I think I will watch the video this weekend so I can write down the different poses to ensure i am not forogetting any 🙂

Part 2 – Bodyline Exercises

Plank: 60 Sec: I did 1 @ 60 seconds

Side Plank: 120 Sec/ 60 on each side:

Reverse Plank: 60 Sec:

Hollow Hold, 60 Sec: Although I can not really tell…I feel that I am progressing with these 🙂

Arch Hold: 60 Sec:

Part 3 – Support 

Wall Plank: 60 Sec: I did 1 X 60: Lower back not as sore today!.

Parallel Bar Support: 60 Sec: 

Part 4 – Strength – Asked on BWF, adding 2 new exercises on Week 6, they are noted below!!

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

Assisted squats: 3 X 8: Again no Chair help with these!! and still getting quite low!

Foot Supported L Sit: 3 X 30 Sec:

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w

Deadlift: 3 X 8: https://www.youtube.com/watch?v=o7Aj7Bq8Kos

Vertical push up: 3 X 8:

Vertical Rows: 3 X 8:

On top of these exercises, I also did 20 Burpees

Cool Down

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

W5D3 April 27

Still a rough start…. 5 am is sooooo early!! But I still completed my workout and feel that if I stay consistent my body will catch up and get with the program!

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!

Cat Camels: 10 Reps: Almost forgot these!!

Scapular Shrugs: 10 Reps: These too LOL

Full body Circles: 10 Reps/5 each direction: Remembered these, but almost forgot the cat/camels and the Scapular stretches!!

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

Plank: 60 Sec: I did 1 @ 60 seconds…Today, this one was a struggle!!

Side Plank: 120 Sec/ 60 on each side: These were actually not that bad today…Hard yes…But not as bad as wall plank!

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 **Totally felt my abs today with this one!!

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: This one with regular plank was super hard today! I found it a bit of a strain on my low back.

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, adding 2 new exercises on Week 6, they are noted below!!

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

Assisted squats: 3 X 8: Completed these away from the chair 😀 YAY!!

Foot Supported L Sit: 3 X 30 Sec: Still no lift off yet…It will be a golden day with I achieve this level!!

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w

Deadlift: 3 X 8: https://www.youtube.com/watch?v=o7Aj7Bq8Kos

Vertical push up: 3 X 8: Did all 3 sets off the kitchen counter!

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. **Still waiting for my hubby to make my Parallel bars!

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

W5D1 April 25

Ok….So some changes have happened….First I wanted today to be the first day I add my 2 extra lower body exercises, but I am now on a bit of a time crunch, so I think I will postpone until Week 6 to give myself a week to get into a groove. The big change is that I have found a job 😀 YAY!! So today’s workout was completed at 5 am this morning! I much prefer to exercise in the AM so this time is my option which seems to work well, but I will need to be on top of my game…So making my lunch in the evening and preparing for my smoothie the night before so that it is ready to go 🙂 not to mention the lack of sleep…being off work for 9 months not having to be up at 5 am is a bit painful to get back in that saddle!!! LOL But I will show up…You bet your ass I am showing up!!

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!

Cat Camels: 10 Reps: Almost forgot these!!

Scapular Shrugs: 10 Reps: These too LOL

Full body Circles: 10 Reps/5 each direction: Remembered these, but almost forgot the cat/camels and the Scapular stretches!!

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

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: These are sooo hard, yet I power through…I only hope that they will get better!!

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 **Totally felt my abs today with this one!!

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, adding 2 new exercises on Week 6, they are noted below!!

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

Assisted squats: 3 X 8: Still did these in front of my chair, no touching 😀

Foot Supported L Sit: 3 X 30 Sec: Still no lift off yet…It will be a golden day with I achieve this level!!

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w

Deadlift: 3 X 8: https://www.youtube.com/watch?v=o7Aj7Bq8Kos

Vertical push up: 3 X 8: Did all 3 sets off the kitchen counter!

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. **Still waiting for my hubby to make my Parallel bars!

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

W4D5 April 22

Today…was a little off, I could not work out this morning as I had an interview so I scheduled the workout for this afternoon…I am sure everyone know how this works…especially this being Friday! By the time I got home I was really dragging my butt! I felt kind of blah…then of course I realize why I feel this way, luckily I do not have cramps yet and I am actually happy I got my period today even though I am 5 days early! Reason being is that…wait for it…. That second interview I had this morning was a success and I was offered a job! YAY!!! I have been looking for so long and I really miss working and interacting with others! I am super excited!! Anyway this is why it took me a bit to get my work out done…but it is just that! Done and DONE! YAY!! Now that i will be working again I will need to find a way to get these workouts in, I am leaning more to getting up early as prefer to workout in the morning, but we will see how it plays out! I think I might do the BWF in the mornings but on run in the evenings. No BP taken today, totally forgot this morning, but I feel that it is probably similar to yesterday’s of 95/60

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!

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! HA!! I totally forgot these today!! must have been so eager to get tot he leg swings I just jumped past them!! I will keep better note for Monday’s workout!

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

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: UGH…The bane of the whole routine! these are without a doubt the hardest! Its more of the pressure on my arm/wrist that is the most unpleasant, but luckily its only 60 seconds and with a good tune on the headphones it passes quiet fast!

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 **Totally felt my abs today with this one!!

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! ***adding 2 new exercises on Monday, they are noted below!!

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

Assisted squats: 3 X 8: Today I did these in front of my chair as always, but did not touch my chair! going deep is hard without the assistance but I am feeling pretty good with these and will be able to move to an open space next week 😀 Progress!!

Foot Supported L Sit: 3 X 30 Sec: Still no lift off yet…It will be a golden day with I achieve this level!!

Weighted Walking Lunge: 3 X 8: https://www.youtube.com/watch?v=GeoLzGD3j9w

Deadlift: 3 X 8: https://www.youtube.com/watch?v=o7Aj7Bq8Kos

Vertical push up: 3 X 8: Did all 3 sets off the kitchen counter! and noticed that when I am ready to progress further, my bathroom counter is a bit lower so I can use that next YAY!

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 20 Burpees

Cool Down

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

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