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Workout Update!

So, since HeroesCon and all the jackassery from that, I’ve fallen off my workout schedule. This week, I’m back on. OWIE! I’ve changed up what I’m doing a little; here are the deets:

Treadmill 30 min programme, about 1.5mi (that FitBit Alta NEVER gets right)
Jog at 4-4.2mph for 5 mins, about .34 mi (ditto^^)
Leg Extensions, 70#, 3 sets 15 (not hard enough, going to add 5# more)
Need to add leg curls back, 35#, 3 sets 15
Shoulder press, 10# hand weights, 2 sets 15, going up to 3 sets
Need to add rows and triceps back, 3 sets 15 with 8#
Bicep curl, 8# hand weights, 3 sets 15, going back up to 10# soon
Need to add squats back in, 70#, 15 reps
Sit ups, standard legs bent, 50
Sit ups, pedaling, 25
Leg lifts, lifting bent legs for lower abs, 25
12# medicine ball side lifts from sitting/legs bent position for obliques, 25

I’d like to point out that most of this is done with simple hand weights. You don’t need to have a bench to get a good workout with weights. Rather than the extensions, do lunges with 10# in each hand. You’ll feel it, I promise! I try to avoid lunges since I’ve got weak knees. I have to be VERY careful with squats, too, or I’ll blow out my trick knee, which I did a couple of months ago. Get creative! You can do most weight training w/out fancy equipment. I also recommend Kathy Smith videos if you’re just getting started. She is just fair at weight lifting technique, but it’s a good place to start – the Staying Strong one is good for a beginner.

I do this big workout 2x week and I do cardio 3x, but I need to up that to 5x/wk. More challenging cardio (JOGGING! GAH!) will help me lose this last 10-15# I need to lose. As will beefing up (no pun intended) my weights. What I do is divide this workout into 2 and alternate arms/legs. I do the abs and squats every workout. That way I can get it done in 45 mins or so. I get VERY bored and 45 mins is about my limit for boring workouts. :)

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