Re: Friday: Weights, Power 90, and Stott Pilates

[Guest guest]

Looks like a great workout Tonya ;)For shoulder rear raises as part of your giant set, how do you do them? I'm not sure i know what those are unless I've seen them w/ a different name. I'm picturing more of a tricp exercise if lifting behing your back?? Or am I way off here?? Thanks!

DarcyOn 11/3/06, Tonya - <mslightning@...> wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a " rehab " workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

[Guest guest]

Yeah, Uh, I don't think that's what your Dr. meant by working out. LOL! That was quite a workout indeed! You didn't have to do all your workouts...I know how it feels when you've been away from it you want to do everything and it sounds like you did!

I have trouble with my neck and ab work, how do you do your abs? My chiropractor said to never put your hands behind or even beside the neck he said to cross them on your chest instead or have them down at your sides. I kind of think my neck issues are a strengthening thing cause as I get stronger it goes away.

Kerry

Tonya wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a "rehab" workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

[Guest guest]

Hi Tonya, maybe you don't like the Power 90's because you are too advanced for them...? I like them..the knee raises are just the beginning of the workout...I like the kickboxing that he does in the workout. Jen P.S. How are you feeling?Tonya - <mslightning@...> wrote: Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did: Weights--Shoulders--30 minutes Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!) Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.) Abs--Video--15 minutes Power 90 Ab Ripper 100 Power 90 Ab Ripper 200 Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands

over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a "rehab" workout. Cardio--Video--10 minutes? Power 90 Sweat 1-2 I decided to stick with the Power 90 theme. I did the opening stretch, even

though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead. Cardio--Treadmill--50 minutes Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in

tights...LOL Flexibility--Video--40 minutes Stott Pilates Secrets to Flat Abs I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed. Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and

Sports Nutritionistwww.trainingwithtonya.com

[Guest guest]

I always put my hands behind my head for crunches, but I NEVER pull on my head. It's easier for me to force my abs to do the work because I'm not straining to hold my neck in place, now I also have a small spina bifida (gap in my cervical spine, on x-rays it looks like I have a broken neck) so I have to extra careful with what I do so yanking or pulling on my neck would be felt right away. VennittaOn 11/3/06, Tonya - <mslightning@...> wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a " rehab " workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

-- Get Fit! Weight loss will follow

[Guest guest]

It does hit the triceps some, but you pull more from the shoulder. It takes a lot of focus. Sometimes I use them with the shoulder giant set and other times I use a bent over rear fly. I actually prefer the rear fly for hitting rear delts, but with my upper back being the problem right now, I was avoiding those with weight just because I was already sore.

Tonya

Re: Friday: Weights, Power 90, and Stott Pilates

Looks like a great workout Tonya ;)For shoulder rear raises as part of your giant set, how do you do them? I'm not sure i know what those are unless I've seen them w/ a different name. I'm picturing more of a tricp exercise if lifting behing your back?? Or am I way off here?? Thanks! Darcy

On 11/3/06, Tonya - <mslightningcarolina (DOT) rr.com> wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a "rehab" workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

[Guest guest]

Kerry,

I always do at least 1 1/2 hours when I workout. Too many years of exercise so my body is use to hard workouts. I have to keep making them harder or longer to still see benefits. These are basically my usual workouts, just lower weights for my back.

As for abs, take your tongue and place it behind your top teeth and apply pressure as if you were going to push your tongue through the roof of your mouth. This tightens up the muscles of the neck, supporting the neck, so you don't have neck pain from the ab work. Also, make sure you keep a fist distance between you chin and your chest. The best way to do this is to focus on the ceiling and keep your eyes on that one spot the whole move. Typically, when I do ab work, I extend my arms over head and circle them up toward my feet/knees. This just extends the lever length making the move harder. Arms down by your sides is the easiest, across your chest is intermediate. You can put your hands by your head if it helps to follow your elbows when doing twisting movements, you just aren't suppose to lace your fingers because it increases your tendency to pull on your head. If you place your hands up by your head, you lightly touch your fingertips to your ears, but don't really touch your head, so you don't pull on your head and hurt your neck.

Tonya

Re: Friday: Weights, Power 90, and Stott Pilates

Yeah, Uh, I don't think that's what your Dr. meant by working out. LOL! That was quite a workout indeed! You didn't have to do all your workouts...I know how it feels when you've been away from it you want to do everything and it sounds like you did!

I have trouble with my neck and ab work, how do you do your abs? My chiropractor said to never put your hands behind or even beside the neck he said to cross them on your chest instead or have them down at your sides. I kind of think my neck issues are a strengthening thing cause as I get stronger it goes away.

Kerry

Tonya wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a "rehab" workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

[Guest guest]

Jen,

You're probably right. I am definitely more advanced then his ab routines. I typically don't mind a beginner workout, though. I just combine them with other beginner workouts for a longer workout and do the higher intensity versions of the moves. What I didn't like was that the number one rule of group exercise is not to do repeaters more then 4 times. First of all because of the likelihood of someone getting hurt when they are doing too many of certain moves, and second so they don't become bored. The knee lifts were a lot more then 4 repeaters. I coud feel them in my low back, which is not where my back hurts, but normally very strong, so I know it couldn't be comfortable for beginners. Then you add in the boring factor, and I couldn't take it any longer. When I teach a class, I do a lot of the same beginner moves, and don't link choreography (I teach a seniors class. They would shoot me for dancy workouts!), so beginner workouts aren't a big change from what I teach. But when I teach them, I change moves every 30 to 60 seconds so we don't do so many that someone gets hurt or bored. I may have to fast forward next time to the kickboxing part and see if that helps. LOL

I'm feeling okay. I have pain right up between my shoulder blades and just below the neck, but that is bearable. The problem is that it is pinching a nerve and my left arm keeps going numb and is so much weaker then it use to be. Hopefully, the steroids will help with that and I'll be back to my normal self soon. In the meantime, I hope you all can forgive the 'roid rage my husband keeps telling me about. LOL

Tonya

Re: Friday: Weights, Power 90, and Stott Pilates

Hi Tonya, maybe you don't like the Power 90's because you are too advanced for them...? I like them..the knee raises are just the beginning of the workout...I like the kickboxing that he does in the workout.

Jen

P.S. How are you feeling?Tonya - <mslightningcarolina (DOT) rr.com> wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a "rehab" workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, eve though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Inst Sports Nutritionistwww.trainingwithtonya.com

[Guest guest]

Thank you so much for this tip. I'm going to try it next time I do abs, tried it just seated at the computer and I can feel a difference, so I'm sure it will work for an ab workout. I sure hope so cause I hate that sore neck feeling, it usually brings on a full blown headache for me.

I'll let you know how I do.

Kerry

Tonya wrote:

Kerry,

I always do at least 1 1/2 hours when I workout. Too many years of exercise so my body is use to hard workouts. I have to keep making them harder or longer to still see benefits. These are basically my usual workouts, just lower weights for my back.

As for abs, take your tongue and place it behind your top teeth and apply pressure as if you were going to push your tongue through the roof of your mouth. This tightens up the muscles of the neck, supporting the neck, so you don't have neck pain from the ab work. Also, make sure you keep a fist distance between you chin and your chest. The best way to do this is to focus on the ceiling and keep your eyes on that one spot the whole move. Typically, when I do ab work, I extend my arms over head and circle them up toward my feet/knees. This just extends the lever length making the move harder. Arms down by your sides is the easiest, across your chest is intermediate. You can put your hands by your head if it helps to follow your elbows when doing twisting movements, you just aren't suppose to lace your fingers because it increases your tendency to pull on your head. If you place your hands up by your head, you lightly touch your fingertips to your ears, but don't really touch your head, so you don't pull on your head and hurt your neck.

Tonya

[Guest guest]

Have you ever tried using a towel when doing abs? You roll it up and hold on to both ends and put it behind your neck. This gives support to your neck without pulling on it. With your issues, this might be a more gentle way of supporting the neck and give you more support.

Tonya

Re: Friday: Weights, Power 90, and Stott Pilates

I always put my hands behind my head for crunches, but I NEVER pull on my head. It's easier for me to force my abs to do the work because I'm not straining to hold my neck in place, now I also have a small spina bifida (gap in my cervical spine, on x-rays it looks like I have a broken neck) so I have to extra careful with what I do so yanking or pulling on my neck would be felt right away. Vennitta

On 11/3/06, Tonya - <mslightningcarolina (DOT) rr.com> wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a "rehab" workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

-- Get Fit! Weight loss will follow

[Guest guest]

I don't like using a towel, strains my neck. I'm fine with my hands behind my head, I've never strained my neck and I really focus on my abs doing the work. The old tried and true works wonders for me.Vennitta

On 11/12/06, Tonya - <mslightning@...> wrote:

Have you ever tried using a towel when doing abs? You roll it up and hold on to both ends and put it behind your neck. This gives support to your neck without pulling on it. With your issues, this might be a more gentle way of supporting the neck and give you more support.

Tonya

Re: Friday: Weights, Power 90, and Stott Pilates

I always put my hands behind my head for crunches, but I NEVER pull on my head. It's easier for me to force my abs to do the work because I'm not straining to hold my neck in place, now I also have a small spina bifida (gap in my cervical spine, on x-rays it looks like I have a broken neck) so I have to extra careful with what I do so yanking or pulling on my neck would be felt right away. Vennitta

On 11/3/06, Tonya - <mslightning@...> wrote:

Okay, since the doctor said I can workout, I did..hehe...probably not what he expected, but oh well! LOL I can't lay around and do all that light weight crap. It's bad enough I've had to cut some of my weights in half. Theres no way I can go to just body weight exercises though and feel like my muscles have been given a good hard workout. Anyway, here is what I did:

Weights--Shoulders--30 minutes

Shoulder Press--45#/12 reps; 55#/10 reps; 65#/8 reps

Arnold Press--2 8# dumbbells/12 reps; 2 10# dumbbells/10 reps; 2 15# dumbbells/8 reps (I need heaver dumbbells for this!)

Shoulder Giant Set (This is Front Raises, Side Raises, and Rear Raises back to back to back to really burn out all 3 heads of the delts.)--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps

Seated Rotator Cuff--2 5# dumbbells/12 reps; 2 8# dumbbells/10 reps; 2 10# dumbbells/8 reps (Will go heavier with this next time.)

Abs--Video--15 minutes

Power 90 Ab Ripper 100

Power 90 Ab Ripper 200

Okay, first off, he said to clasp your hands behind your head--WTF? Lets pull on our heads and screw up our necks! DUH! Then on another one, he said to put your hands over the top of your head to have your elbows up to touch the knees. Again, going to have people pulling on their heads. The term Cracker Jack Box Certification came to my mind at this point. Needless to say, I used proper form instead. Ab Ripper 100 is basically 10 exercises for 10 reps each. Okay, simple enough. Not that difficult, so I grabbed Ab Ripper 200. It's the same 10 exercises, just 20 reps each. I guess they aren't very creative. Not really that great an ab workout in comparison to what I'm use to, but it was okay for a " rehab " workout.

Cardio--Video--10 minutes?

Power 90 Sweat 1-2

I decided to stick with the Power 90 theme. I did the opening stretch, even though I don't agree with starting a workout with a stretch. I was already warmed up from the other stuff though, so I did it. He then went to Power Yoga, which I couldn't do because of all the planks and downdogs which my upper back can't handle, so I fast forwarded. He finally started the cardio. The first 2 minutes were knee raises of various types. I got bored and turned it off. I'm really glad I got the Power 90 dvds in the bargain bin at Manifest instead of paying full price for them, because I'm totally not impressed. Flipped the tv to wrestling and got on the treadmill instead.

Cardio--Treadmill--50 minutes

Walked at 2.5 mph for 2.082 miles and 214 calories burned. I hadn't planned on staying on there that long, but I got distracted by hot guys in tights...LOL

Flexibility--Video--40 minutes

Stott Pilates Secrets to Flat Abs

I decided I needed more ab work so combining abs and flexibility seemed the sensible thing to do. I love the Stott Pilates workouts. They were definitely a great find at Ross (4 shrinkwrapped together for less then $10). Anyway, I turned off the lights, lit some candles, and enjoyed. I stopped at the shoulder bridges so I didn't hurt my back/neck anymore. Now that I'm all relaxed, it is time for bed.

Tonya L. -Certified Personal Trainer, Aerobics Instructor,Yoga Instructor, Pilates Instructor, Aqua Instructor, and Sports Nutritionistwww.trainingwithtonya.com

-- Get Fit! Weight loss will follow

-- Get Fit! Weight loss will follow