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Day 3: Pain Pain Go Away!!!

So today, I think I may have pushed a little too hard.  In addition to my scheduled workout regimine, I've also been doing a daily challenge posted by a fellow MFPer.  Well I didn't see yesterday's challenge until this AM...and of course I just had to do it!  So I did 200 crunches and 50 sit-ups (today's challenge); 100 pushups (yesterday's challenge) AND my scheduled workout for today: 10 minutes of circuit training which included thrusters, rear lateral raises, pushups (which helped me achieve one of the challenges!!!); reverse dumbell lunges, and mountain climbers!

Oh...and I also did 25 minutes on the elliptical, which was not part of the routine for today, but somehow my workout feels incomplete if I don't do cardio!

SOOOOO...I was already sore from Monday's circuit training and yesterday's run/jog/walk, and now...I DON"T WANT TO MOVE!

Tomorrow I'm taking a lighter approach.  I'm scheduled to walk for 15 minutes. I may up i to 30 depending on how I feel, but I'm keeping it light.  I've never pushed my body his hard before!  I feel horrible...in a finally-getting-my-ass-in-shape-i know-it-will-be-over-soon-just-keep-pushing kind of way...which is a good thing :-) 

Transformation Plan Day 2

I went above and beyond today!!!  I was scheduled to do a 12 minute running assessment, and I walked/ran/jogged for over an hour!!!  My husband and I walked to a nearby trail and walked/ran/jogged there, for a total of 3.5 miles!  I'm so happy and proud of myself!!  I know it's only day 2, but I am tptally motivated!!!

Transformation Plan REVAMPED!!!

So I did not stay the course with my last "Transformation Plan"...but this time around, I am determined to do it right!

 The Plan:

Monday, Wednesday, and Friday: CIrcuit Training and Cardio

Tuesday, Thurday, and Saturday: Run/Jog/Walk for 15 - 30 Minutes 

 

That's right...SIX DAYS per week.  It's an ambitious goal, but I"M DETERMINED!!!  If I set aside as little as 20 minutes per day I can do it, and that's how I have to think about it!

 

My circuit training guide is from Women's Health Magazine: http://www.womenshealthmag.com/fitness/best-workout-2 

 

My running program is prescribed by Adidas miCoach.

 

Yesterday was day 1 of circuit training...hurt like hell, but I pushed through. My arms are a little sore today...I'm expecting the real pain tomorrow...OUCH.   

Today is also the first day that I go running.  I have to do an assessment run, where my speed is calculated to help set accurate goals for me. That's 12 minutes, but I plan to continue for a total of 30 minutes, even if it's just a brisk walk.

 

I plan to check in here regularly.  I'm not sure if anyone else will read it, but I hope that posting a little each day will help me stay the course this time. 

21-Day Transformation Plan

I'm ready to get SERIOUS about getting in shape.  It's not just about looking good, it's about starting a healthy lifestyle and maintaining it.  I'm hoping that this 21-Day Transformation Plan will give me the jumpstart I need.  No more waiting...No more excuses! The plan is to do this transformation with friends so that we can keep each other MOTIVATED and hold each other ACCOUNTABLE.  The week-by-week plan is listed below, along with a link to the website where you can get more info, and even download the plan to your mobile devices.  LET'S GET IT!!!

 

WEEK 1

Mind: "Dedicate five minutes a day to keeping an exercise journal, noting how you feel after each workout or how you stay active," Borges says. Seeing yourself achieve daily goals builds momentum.

Body: Do two sets of 8 to 12 reps per move twice a week on nonconsecutive days and 25 to 35 minutes of cardio five days a week.

 

WEEK 2

Mind: Plan ahead. Rather than wait for a break in your day to exercise, schedule it the night before.

Body: Do three sets of 8 to 12 reps per move three times a week and 35 to 45 minutes of cardio five days a week, performing cardio first on weight-lifting days.

 

WEEK 3

Mind: Find solutions, not excuses. If you don't have time for a full session, break it into 10-minute bits. "Once you've started, it's easier to keep going than it is to quit," Borges says.

Body: Do three sets of 15 to 20 reps per move three times a week and 45 to 55 minutes of cardio five days a week, performing cardio first on weight-lifting days. 

 

The Work-Outs:

Atlas Squat

Targets: Chest, arms, butt, and quads

-- Stand with feet slightly wider than shoulder-width apart and hold medicine ball overhead between hands, squeezing palms into ball to engage arm muscles.

-- Keeping ball overhead throughout, lower slowly into a squat with thighs parallel to floor and knees bent 90 degrees.

-- Return to start.

-- Start with 2 sets of 8 to 12 reps.

Pike Push-Up

Targets: Shoulders, back, chest, arms, and abs

-- Start on all fours, toes curled under, then move intodownward dog position: Press hips toward ceiling, straightening legs and walking hands slightly forward until body forms an inverted V. (Keep heels flat on floor.) MAKE IT HARDER: Begin in inverted V position with feet on a step or bench.

-- Slowly bend elbows to lower torso about 4 inches toward floor. Press up to return to downward dog.

-- Start with 2 sets of 8 to 12 reps.

Lunge Twist

Targets: Abs, obliquesbutthips, and legs

-- Stand with feet hip-width apart, holding ball between palms in front of hips.

-- Lunge forward with left leg, bending both knees 90 degrees as you rotate torso to left and raise ball diagonally overhead with arms extended.

-- Rotate back to center and lower ball; then step left leg back to return to start position. Switch sides and repeat to complete 1 rep.

-- Start with 2 sets of 8 to 12 reps.

Sit and Touch

Target: Abs

-- Lie faceup on floor with knees bent and feet flat, holding ball between palms with arms extended on floor behind head.

-- Curl head and shoulders off floor, raising ball overhead and then in front of you as you sit up.

-- Briefly place ball on floor between feet; then return to start position, raising ball overhead as you lower torso to floor.

-- Start with 2 sets of 8 to 12 reps.

Iron Sumo

Targets: Shoulders, arms, butt, and quads

-- Stand with feet slightly wider than shoulder-width apart, toes turned out slightly, and hold ball between palms in front of chest, elbows bent by sides.

-- Lower into squat, bending knees 90 degrees, until elbows tap knees.

-- Squeeze glutes and legs to return to start position.

-- Start with 2 sets of 8 to 12 reps.

Reverse Lunge Press

Targets: Chest, arms, abs, butt, and legs

-- Stand with feet hip-width apart, holding ball between palms in front of chest, elbows bent by sides.

-- Lunge back with right leg, bending both knees 90 degrees; then extend arms to press ball diagonally overhead.

-- Bring ball back by chest and return to start position. Switch sides and repeat to complete 1 rep.

-- Start with 2 sets of 8 to 12 reps.

Single-Leg Resisted Curl

Targets: Bicepsabs, and legs

-- Stand with feet hip-width apart and hold ball in right palm by right side, left palm pressing down on top of ball. Lift bent right knee to hip level in front of you. (If using a dumbbell, simply hold it in right hand by side, palm facing forward.)

-- Keeping knee raised and pressing down with left hand throughout, curl ball to shoulder and then lower it by side.

-- Start with 8 to 12 reps. Switch sides and repeat. Do 2 sets.

Crank Plank

Targets: Abs and obliques

-- Start in side plank position: Lie on floor on right side with feet stacked, place right palm on floor directly in front of right shoulder, and press up until right arm is extended. (Keep a slight bend in right elbow as body forms a straight line from head to toes.) MAKE IT EASIER: Instead of stacking feet, place side of left foot on floor in front of right foot for a wider base of support.

-- Bring left hand to touch behind head, elbow bent out to side. Keeping hips stacked, slowly rotate torso to bring left elbow toward right arm.

-- Rotate torso to return to side plank.

-- Start with 8 to 12 reps. Switch sides and repeat. Do 2 sets.

 

 

Originally published in FITNESS magazine, March 2011.

 

http://www.fitnessmagazine.com/workout/lose-weight/total-body/21-day-total-body-makeover-workout/?sssdmh=dm17.541478&esrc=nwfitdailytip080911&email=3143572370

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