Pep talk

Today - I had to give myself a pep talk. It wasn't pretty. What I WANTED and what was FEASIBLE were 2 very very very different things. And I was crabby and snippy about it.

I went to play on the rowing machine, I asked Rob to help since I've never been on one. OK, so here's my husband TRYING to be calm and helpful and me saying, "my foot bends funny" "this isn't doing anything for my legs" " my heartrate isn't coming up" blah blah whining blah ... at which point he said, "I don't know what to tell you" and walked away. Leaving me with R Kelly singing 'I Believe' and a crummy attitude. I finally said that my snotty disposition wasn't going to get anything done and suck it up and just GO. So I did. I focused on my core, and pulling with my lats. And I did 20 minutes on the rowing machine and then a few arm weights. Was it what I wanted ? no. I wanted to be on the treadmill for an easy 5k. Or even on the elliptical for 30 minutes. But, those things aren't an option, so I need to be thankful and appreciative of what I AM able to do. And I am :)

Here's today's Jillian work out... I love plyo anything... and I love squats :)

I did get to do the chest press and the kick backs and the dips !

For a future workout for me :)

Saturday, January 16, 2010

Warm Up/Prep

5 minutes

Circuit 1

1 ) Dumbbell Chest Press 3 sets of 15 Strengthen your shoulders and your chest in one move!

2 ) King Squat 3 sets of 15 The king squat develops core strength to maintain balance as well as to improve flexibility and overall leg strength.

3 ) Jumping Jacks 3 sets of 1 2 minutes This is an excellent form of cardio that you can perform anywhere.

Circuit 2

1 ) Plyo Push-Up 3 sets of 15 The plyometric push-up builds muscle by adding resistance to the regular push-up.

2 ) Jumping Squat 3 sets of 15 The jumping squat is a great way to get your heart rate up, so you burn a lot of calories. The high resistance of jumping from the squat position gives you maximum definition in your quads and glutes.

Circuit 3

1 ) Bench Dip 3 sets of 15 Use a chair or a bench, and your own body weight, to work your triceps.

2 ) Step Plyos 3 sets of 15 Step up for more shapely quads and thighs.

Circuit 4

1 ) Reverse-Grip Shoulder Press 3 sets of 15 This shoulder press variation does work your entire shoulder, but it specifically targets the anterior or front head of the muscle.

2 ) Weighted Crunch 3 sets of 15 The weighted crunch is for building a "six-pack." This modification targets your upper abs, and adding weight to the exercise stimulates muscle growth.

3 ) Jumping Jacks 3 sets of 1 1 minutes This is an excellent form of cardio that you can perform anywhere.

Circuit 5

1 ) Triceps Kickbacks 3 sets of 15 Isolate your triceps and say goodbye to flabby arms.

2 ) Double Crunch 3 sets of 15 The double crunch targets your entire rectus abdominus. It is very difficult but very effective.

3 ) Jumping Rope 3 sets of 1 1 minutes This is an outstanding form of cardio in terms of calorie burning and toning quads, hamstrings, and calves.

Cool Down

5 minutes