Guest guest Posted February 20, 2008 Report Share Posted February 20, 2008 Hi, a little while ago, we talked about exercise programs, I thought I would share this with you! I just started last week with the help of a trainer, and I am starting to see benefits. So for what's worth, here it is! Following is what I'm recommending as exercise until I see you again next Wednesday February 20th: Wednesday February 13th: Cardio Training 5 minutes warm-up on the bicycle (light intensity) 10 minute cardio on the bicycle (medium intensity) 10 minute cardio on the treadmill (medium intensity) 5 minutes cool-down on the treadmill (light intensity) Total Time: 30 minutes Thursday February 14th: Strength Training 1 set of 15 to 20 repetitions on the Chest Press Machine - weight is 30 lbs (2nd hole) 1 set of 15 to 20 repetitions on the Lat Pull Down Machine - have to reach up to grasp bar - weight 30 lbs - remember to pull your shoulder blades together as you lower the bar to mid sternum. Ball Wall Squat - 20 repetitions - remember to put the ball against the wall - place your mid-back against the ball - walk your feet out - feet shoulder distance apart - squat down pushing your hips back towards the wall - your weight is in your heels - don't let your knees go past your toes - squat down until your thighs are parallel to the floor - repeat 20 times Heel Raises - 20 repetitions - face the wall - place your hands on the wall at shoulder height and shoulder distance apart for support - come up on your toes as high as you can and hold for a count of three - don't let your toes fall out to the sides - press your big toe into the floor - slowly lower back down so your feet are flat on the floor - repeat 20 times. You can also do this exercise with a step. Same set up as above - step is facing the wall - place the balls of your feet on the step and you let your heels fall below the level of the step instead of bringing your heels to the floor. Abdominal crunches - Lie on your back on the mat with your knees bent - hands placed behind your head for support or by your ears - slowly lift you head, neck, shoulder and upper back off the floor - do not pull on your neck - think of bringing your rib cage towards your hips - repeat 25 times. Back Extension - Lie on your tummy on the mat - place your arms along your sides - keeping your chin down - lift your lift your head, neck and chest off the mat and hold for a count of 3. Slowly lower back down to the start position. Repeat 8 times. Remember to breathe while you are doing the exercises - don't hold your breath. Friday February 15th - Day Off Saturday February 16th - Cardio - Same routine as Wednesday Sunday February 17th - Day Off Monday February 18th - Strength Training - Same Routine as Thursday Tuesday February 19th - Cardio - Same Routine as Saturday Wednesday - February 20th - Meet with me! Looking forward to our training next Wednesday! Joanne Friends are Angels that lift us to our feet when our wings have forgotten how to fly! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2009 Report Share Posted February 11, 2009 lolol lolol That's funny . O. Gethers e-mail address : oag1rottie@... or O.Gethers@... window live messenger: oag1rottie@... aim: durangoadd64 skype: cowboys62 yahoo messenger: OADDISONGETHERS Lena and Ole had gained 25 pounds so the doctor said 'I want you to eat regularly for 2 days, then skip a day, and repeat this procedure for 2 weeks. The next time I see you, you should have lost at least 5 pounds.' When the Norwegians returned, they shocked their doctor by having lost nearly 25 POUNDS each. 'Why, that's positively amazing!' the doctor said. 'Did you follow my instructions?' Then Lena and Ole nodded and said. . . . 'We vant to tell you though, we taut we was gonna drop dead dat 3rd day.' 'From hunger, you mean?' 'No, yust from all dat skippin'! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2009 Report Share Posted February 11, 2009 lolol lolol That's funny . O. Gethers e-mail address : oag1rottie@... or O.Gethers@... window live messenger: oag1rottie@... aim: durangoadd64 skype: cowboys62 yahoo messenger: OADDISONGETHERS Lena and Ole had gained 25 pounds so the doctor said 'I want you to eat regularly for 2 days, then skip a day, and repeat this procedure for 2 weeks. The next time I see you, you should have lost at least 5 pounds.' When the Norwegians returned, they shocked their doctor by having lost nearly 25 POUNDS each. 'Why, that's positively amazing!' the doctor said. 'Did you follow my instructions?' Then Lena and Ole nodded and said. . . . 'We vant to tell you though, we taut we was gonna drop dead dat 3rd day.' 'From hunger, you mean?' 'No, yust from all dat skippin'! Quote Link to comment Share on other sites More sharing options...
Guest guest Posted February 11, 2009 Report Share Posted February 11, 2009 lolol lolol That's funny . O. Gethers e-mail address : oag1rottie@... or O.Gethers@... window live messenger: oag1rottie@... aim: durangoadd64 skype: cowboys62 yahoo messenger: OADDISONGETHERS Lena and Ole had gained 25 pounds so the doctor said 'I want you to eat regularly for 2 days, then skip a day, and repeat this procedure for 2 weeks. The next time I see you, you should have lost at least 5 pounds.' When the Norwegians returned, they shocked their doctor by having lost nearly 25 POUNDS each. 'Why, that's positively amazing!' the doctor said. 'Did you follow my instructions?' Then Lena and Ole nodded and said. . . . 'We vant to tell you though, we taut we was gonna drop dead dat 3rd day.' 'From hunger, you mean?' 'No, yust from all dat skippin'! Quote Link to comment Share on other sites More sharing options...
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