They say you should rest for a reason

After doing full body strength training you should always take a day off for your body to heal and to build stronger muscles. Unfortunately I have to work tomorrow so I had to do my bootcamp this morning 2 days in a row. yipes! My muscles were still tired from yesterday which made for even more challenging work out.

Today we used a combination of the bar, a step, free weights and the resistance band.

For those of you without a gym membership.. I am learning every day how many things you can do and get a GREAT work out with resistance bands! If all you invest in is those, some dumb bells and a stability ball for at home, you will be set to work out the entire body! Today we used them primarily to work the booty and inner thigh. You can make your own thigh master in just seconds with one of these. Sitting on the ground or a step..take your band and place under your lower thigh (just above the knee) and loop on handle through the other to make a circle. Wrap the "tail" around underneath and hold on to each side of the bands to avoid bruising.  Open and close your legs adjusting the band as necessary and you now have a thigh master! To change the muscles you use move your feet to lay on the sides and repeat the process.   Next lay on your back and move the band up to your calves and place legs in the air in a v and scissor them open and close. Adjust the resistance by pulling the "loop" tighter by the tail.  Just remember when  buying them.. each color has a different resistance and is harder/easier than another. So don't buy your favorite color ;)

After all this we did bench presses on the floor for what felt like forever. I'm surprised I didn't drop the bar on my head. Single hand chest flys and tricep extensions from chest to straight in the air (make sure just your elbow is bending). Then more killer crunches laying half way off the step so your hips are in the air.   Who needs buns or abs of steel when you have Marianne to push you til you can't move off the floor.

Now that we're caught up.. Week 3 Tues

 Alright we're caught up now and I hope to be able to blog daily so it is fresh in my memory.

Yesterday was a non workout day due to late start Mondays which interfere with kickboxing. So I just took the day off.

Today was a brand new day and a brand new butt kicking! We did more weight training but in new form. We did a few bicep curls with a normal hold and a wide grip. Then we did a circuit training (x2). Circuit training is quick but SO not easy! I got the easiest one to start with and then progressively got harder. Others started hard and went to easy (even though it wasn't easy when your arms are tired!).

Circuit one was a line of dumbbells ranging in size from 8lbs-25lbs. When you start (I started on 8) we did bent rows until  it was time to switch (about a minute). Then you moved to the next lighter weight or in my case.. the next station. Wall squats.. but not moving.. just sitting on the wall in squat form... for 3 rounds. OY! I'm surprised I could still stand up! The 3rd station was leg extensions. Yes after the squats then on to more bent rows. That was round 1. Then we did it again but of course we have to work out the left arm too!

Last part of the work out was the ball. I love the stability ball. I really do but man do my abs HURT! If you want a killer core work out use a ball! We worked every section of abs with a simple ball. Even the butt!

The best thing I can do is show you this video. It's similar to what we did.



To get the tops of those abs which can be difficult. Place one leg on the ball and one foot bent at the knee on the floor. Now take the hand opposite the leg on the ball and do a crunch up. touch the extended leg the other leg and down. The circular motion will really work those abs!!


This week's weigh in:
Weight: 233 4 more lbs gone!! 3lbs from my first goal

Measurements:

Upper Arms: 11.75
Chest: 42
Waist: 38
Abs: 44
Hips: 45
Thigh: 21
Lower Thigh: 15.5
Body Fat: 35.5%

Total inches lost. 6.5 inches and 1% body fat!

Week 2

I've decided Marianne is ruthless. She does not let you slack. She lets you go at your own ablility but she expects you to do the best at your own ability! Pushes you to do just one more push up, or one more sit up. Monday was kickboxing again. Tues was hell.

Tuesday was more weight training. Marianne has us build muscle for the first 4 weeks with a lot of strength training to help burn more calories later on.

This weight training was stuff I had never done before. It is called slow resistance training. Instead of doing your reps as fast as you can you do them 4 counts up, 4 counts down, but few reps. Then you increase the time to 8 up/down, and 10 up/down. Brutal. I'm pretty sure I nearly dropped the bar a few times.

The difference is that the muscles are exhausted - brought to momentary muscle failure - in fewer repetitions (reps) - as low as 5 per set. The result - 50% more strength (muscle) built in 8-10 weeks.

Slow military push ups... torture. I got yelled at for not having enough weight on my bar during squats :| At this point in the game you want the MOST weight you can absolutely do in 4 or 5 reps. I started out at 25lbs and ended up doing 30lbs. Not a lot difference but I could totally tell the difference! I guess I'm stronger than I give myself credit for.

Next up was a killer core work out. I admit I'm not very good at working on my core because it's weak. This was done with partners. I feel bad for the lady I was with.. she was a least double my age and I'm pretty sure she hated me the next day LOL But I was impressed that she lasted just as long as me and worked just as hard. We passed weights back and forth, did sit ups together, and were ready to keel over dead after whittling our waists away.

Weds I had more strength training with my trainer at Gold's. This was thankfully not slow resistance and although difficult because I was sore was a great workout doing basic chest presses, seated rows, leg press, calf extensions and triceps extensions.

Thurs was more hell of slow resistance training and more core training and some band training. Basically Tues lather, rinse and repeat.

Friday was supposed to be my non work out day after 4 days straight. However, I got an unexpected 1 hr workout at work changing a pump nozzle and hose. That should be in the boot camp program! LOL

Tues weigh in: Weight 237 lbs 4lbs GONE!

Measurements
Upper Arm 11.75
Chest 42
Waist 39
Abs 46
Hips 46
Thigh 22
Lower Thigh 16
Body Fat 36.5%

Total inches lost: 7.25 inches!!!