So the first step is to see how bad the damage is. I found a three-column journal that never helped me master my finances, but gives me lots of room to record weekly measurements.
Jan. 15, 2012
Height = 158.12 cm
Weight = 197 lbs
Neck = 38.1 cm
Shoulders = 121.7 cm
Bust = 121 cm
Waist = 112 cm
Abdomen = 115.6 cm
Hips = 121.7 cm
Thigh = 65.8 cm
Knee = 40.2 cm
Calf = 40.5 cm
Ankle = 22.5 cm
Upper arm = 31.3 cm
Forearm = 25.7 cm
Wrist = 15.6 cm
Fit Day result = BMI = 36.03 Obese
Step two: Make daily exercise a part of my routine. Primal Blueprint Fitness concentrates on moving slowly, lifting heavy things, and one day of sprinting a week. Since my flexibility has gone to crap, I’ll do yoga on the move slowly days: Monday, Wednesday, Thursday, and Saturday.
Tuesday and Friday are the lift heavy things days concentrating on five body weight movements: push-up, pull-up, squat, overhead press, and plank. Today I need to assess myself to see what my maximums are to calculate which level to start the exercises at.
Set back already. I had bought an Iron Gym Express in 2012 when I found it on clearance since my attempt at building a pull-up bar on the front porch flopped. Plus I wouldn’t use it when it got cold. So one that you can set up in a doorway seemed like a good investment. Today, I put it together to do the pull-up assessment and found that my doorways are too wide for it to fit. *headdesk*
All is not loss because they packed in a Cardio Jump ropeless jump rope. Jump ropes have been my enemy since elementary school. This lets me jump without something to tie my ankles together.
Assessment Outcome
Push-up = 3 start with Wall Push
Pull-up = 0 and have nothing to do them on
Full Squat = 15 start with Wall Squat
Shoulder Press Push-up = 5 start with Elevated Jack Knife Press
Forearm/Feet Plank = 74 sec. start with Hand/Feet Plank Level 3 (90 sec.)
Forearm/Feet Side Plank = 25 sec. start with Hand/Feet Side Plank Level 1 (45 sec.)
That takes care of the lifting days; what about yoga days? I like my yoga DVD, but I’m not ready for its routine. Luckily, I kept my notes of poses to help my problem areas: hip openers, core strengtheners, chest openers, and weight loss.
Always start with Sun Salutations. Even if I have no time for anything else, that is better than no exercise. Wow, it actually works out. I have four days for yoga and four problem areas.
Mondays
Sun Salutations x 2
Hip Opening Routine
- Butterfly
- Left Leg Pigeon
- Left Leg Head to Knee
- Left Leg Happy Baby
- Double Pigeon
- Butterfly
- Right Leg Pigeon
- Right Leg Head to Knee
- Right Leg Happy Baby
- Double Pigeon
Corpse
Wednesday s
Sun Salutations x 2
Core Strengthening Routine
- Mula Bandha 30 lifts x 3
- Find TA
- Happy Baby x 3
- Toe Taps x 4 each foot
- Bridge Pose x 2
- Dolphin Pose
- Dolphin Plank Pose
- Locust Pose
- Downward Dog
- Left Foot Low Lunge
- Right Foot Low Lunge
- Handstand Prep
Corpse
Thursdays
Sun Salutations x 2
Chest Opening Routine
- Cobra
- Boat
- Downward Dog
- Right Leg Pigeon
- Downward Dog
- Left Leg Pigeon
- Downward Dog
- Fish
- Bridge
- Table
- Cat/Cow Breathing
Corpse
Saturdays
Sun Salutations x 2
Weight Loss Routine
- Hero
- Camel
- Child
- Rabbit
- Child
- Half Shoulder Stand
- Plow
- Bridge
- Table
- Right Foot High Lunge
- Right Foot Warrior 1
- Downward Dog
- Left Foot High Lunge
- Left Foot Warrior 1
- Downward Dog
- Mountain
- Five Pointed Star
- Right Foot Warrior 2
- Five Pointed Star
- Left Foot Warrior 2
- Five Pointed Star
- Right Foot Triangle
- Five Pointed Star
- Left Foot Triangle
- Five Pointed Star
- Mountain
- Right Leg Tree
- Mountain
- Left Leg Tree
- Mountain
Corpse
Yoga is blance, hence my reminders to do both legs. Yes, I have forgotten before. Overall, I feel good about these routines. Let’s see what happens next week.
Read Free!
The BookWorm
No comments:
Post a Comment