Yes!!!
I woke up at around 10:30 AM, had to pee :)
I was in serious mode, instead of working out in my PJ's...
I changed into WO gear and sneakers.
I jumped the gun and had my Pre-WO food ("Kind Fruit&Nut Delight" bar)+ H2O (16oz.)
I prefer to do the Sun Salutation on a empty stomach.
I did the Sun Salutation x3.
I did a light stretch... reach for the sky stretch and toe touch stretch &hold.
I did a 40 minute Cardio WO, yes... it's my program and I'll change it if I want!
My 40 min. Cardio:
At a moderate speed I did a 10 min. WO...
March in place for 2 mins. (knees high)
Jog in place for 2 mins.
Shadow boxing, fast forward jabs for 1 min.
Shadow boxing, fast alternate cross jabs for 1 min.
Jumping jacks for 2 mins.
Jumping jack in' Squat for 2 mins.
Take a few seconds break for H2O (about 5oz.)
Then stretch for 5 mins:
At a slow pace...
Arms extended out to each side, airplane rolls. 10 forward, 10 backward.
Arms down shoulder rolls. 10 forward, 10 backward.
Bend with feet together and touch toes, and up. 10x
Bend with feet apart and touch toes, and up. 10x
"On your marks" Hamstring stretch, with left leg back. Hold for 6 count.
Switch, with right leg back. Hold for 6 count.
On floor, on back... pull left knee to chest. Hold 6 count.
Switch, pull right knee to chest.
Start with airplane rolls... repeat all stretches to equal 5 mins of stretching...
Take a few seconds break for H2O (about 5oz.)
Next at a fast speed, repeat the 10 min. WO...
March in place for 2 mins. (knees high)
Jog in place for 2 mins.
Shadow boxing, fast forward jabs for 1 min.
Shadow boxing, fast alternate cross jabs for 1 min.
Jumping jacks for 2 mins.
Jumping jack in' Squat for 2 mins.
Take a few seconds break for H2O (about 5oz.)
And repeat 10 min WO again, faster...
Take a few seconds break for H2O (about 5oz.)
And final, again stretch for 5 mins:
At a slow pace...
Arms extended out to each side, airplane rolls. 10 forward, 10 backward.
Arms down shoulder rolls. 10 forward, 10 backward.
Bend with feet together and touch toes, and up. 10x
Bend with feet apart and touch toes, and up. 10x
"On your marks" Hamstring stretch, with left leg back. Hold for 6 count.
Switch, with right leg back. Hold for 6 count.
On floor, on back... pull left knee to chest. Hold 6 count.
Switch, pull right knee to chest.
Start with airplane rolls... repeat all stretches to equal 5 mins of stretching...
THE END... no.
Next is the ABalicious WO!
I didn't time it, I just did it, focus and take your time! And, Remember to USE YOUR ABS ...
Ride the Bike. Back on floor. Hands on side of head. Knees at about a 45 degree angle. Ride that bicycle. Pedal, pedal! All the while touching elbow to your right knee, then your right elbow to your left knee. Do 3 sets of 15 reps.
The Plank. Lie stomach down on your yoga mat. On the forearms, hands flat on floor. Push off floor. Resting on the forearms and toes. Back flat and straight. Butt down and sturdy:) Abs in and up (as always). Hold for 30 seconds. Plank it out. Slowly lower. And Repeat. Do 6 reps.
Legs Up-Crunch. Back on floor. Legs straight up, crossed. Lift shoulders off floor, as if trying to bring chest towards your feet. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Reverse Legs Up-Crunch. Back on the floor. Arms extended at side, hands floor. Legs crossed. Knees in towards the chest until they're bent to 90 degrees. Lift the hips off the floor, reach the legs up towards the ceiling. Crunch. Slowly lower hips to the floor. Repeat. Use your Abs. And crunch! Do 3 sets of 15 reps.
Extended Arm-Crunch. Back on floor. Knees bent, feet flat on floor. Extend the arms straight out behind the head. Lift the shoulders off the floor, as if trying to bring chest towards legs. And crunch. And slowly lower shoulders back to floor. And repeat. And crunch! Do 3 sets of 15 reps.
Back Extension. Lie Stomach down. Hands behind the back. Lift upper body off the floor a few inches. Lift feet off the floor. Keeping legs straight. Hold for 6 seconds. Slowly lower. And repeato! Do 6 reps.
Next I had my Post-WO food ("Kind Fruit&Nut Almond&Coconut" bar)+ a hand full of peanuts + H2O (16oz.)
Typed on the computer for a bit. (Typed this post:)
Then I had breakfast ("gnu Foods flavor & fiber" bar) + H2O (16oz.)+ half of a Centrum multi-vitamin.
Then I "Hit the Shower" Grab a towel and literally hit the shower.
Yes, this is important. Not just because you just worked out and you're now stinky. In the shower is where I do my best stretching. And stretching (and showering) is important after a great workout. -But be careful- it can get slippery when wet.
I recommend a nice hot shower.
While cleaning/scrub/massage your entire body (pay extra attention to the muscles you just worked out) Bend and stretch to wash/scrub/massage those hard to reach places. Focus when doing each move, give it a little extra.
After the shower. Towel yourself dry. And do a little towel stretch.
Roll the towel a little, stand with feet shoulder width apart, arms up, towel shoulder width apart. Stretch like a rainbow from one side to the other.
Next, while still holding towel, one arm up and one arm down. Sort of tugging from behind. Like tug-of-war with your arms. Stretch and switch.
Bend over and touch your toes (hold 3 sec.)
Bring one knee up to your chest (hold 3 sec.) And switch.
Again bend over and touch your toes (hold 3 sec.)
Squat and hug your knees (hold 3 sec.)
Stand tall and reach, reach, reach for the sky.
Shake it out (whole body shake, similar to a dog shake, but not on all fours:)
-Okay. Hope you don't feel weird doing all of this naked.
Now, Lotion up! Lotion/massage your entire body. Start from your toes and massage all the way up. Feels good!
You just had a great workout! Now have a great day!
Remember you Daily Food Intake! (aka DFI).
I had a bar for breakfast, I'm gonna had a bar for lunch, and for dinner I will have a regular meal (+the other half of the multi-vitamin)... I don't know what my regular meal will be... I'll fill ya in manana.
Thanks for not giving up on me, and...
...peace out!
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