Friday, February 18, 2011

Born This Way Workout Scores

So I've been following for quite some time now. I haven't really managed to try doing her workouts though, it looks really tough, and most of them need a sand bag or a dip station, both of which I don't have.

Recently, I did my own "sand" bag, but have still not come around to using it. Its still alittle too heavy for me. I'll post up a picture of it later on, so you guys can start doing your own sand bags at home. It seems like a good variety to add to the usual workouts, since u can use it in many different ways.

This is the workout I did  yesterday. I also started logging down my workouts and timing so I can see whether I did improve over time, and I can push myself harder to get better times.

The breakdown of the workout is here. You can modify it abit and do it according to your own fitness level.

My modifications: 
-Instead of sandbag, I did with 5 lb free weights.
-I did the plank knee touches on my elbows.
-Instead of single leg squats I did a normal squat. My glutes were burning!

My score:
Part 1:
-Sandbag Sumo Squat (left)
12, 13, 13, 15

- Plank Knee Tucks
14, 18, 17, 17

-Sandbag Sumo Squat (Right)
13, 13, 13, 10

Part 2
-Sandbag Swing (Left arm)
16, 16, 17, 16

-Plank Side to Side Jump
18, 15, 19, 13

-Sandbag Swing (Right arm)
16, 17, 16, 17

Part 3
-Squat with side kick (left)
12, 12, 10

- Squat with side kick (Right)
13, 11, 10

To make up for the slack that I had by modifying it simpler, I finished the workout with:

20 crunches
20 left side lying leg lifts
20 right side lying leg lifts
20 lying back extensions
20 oblique twists
20 seated torso twists with 5 lb weight

Have u done your workout today? What did you do today, to make yourself feel better?

Thursday, February 17, 2011

Weights for women?

The hubby has been away since last Thursday. With all these free time on my hands right now, I decided to put all my energy into focusing on myself, and have been heading to the gym quite often. We're looking at probably every other day. The rest of the days, I workout at home.

I've managed to incorporate a little strength training into my workouts now. My routine at the gym goes like this:

-7min warm up on the stationary bike.
-10 min on the elliptical
-Head to strength training. 3 sets of 15 reps each.
I adjust the weights (lighter or heavier) based on how I am feeling after each rep. But I usually let them burn out.
-1 - 3 miles on the treadmill depends on how exhausted I am.

Went there on Sunday, the weights room was empty so I took the chance to try out all the different machines with the lightest weights to practice the moves. But kinda regretted that I didn't push myself hard enough.

Went again yesterday, this time pushing up the weights to the maximum that I could take. I wanted to feel the burn in the muscles and the soreness. Call it torture, but I like the sweat and the exhaustion. At the same time, I feel stronger each time.

Jogged 1 mile after that, but my legs were getting a little cramped so I stopped and did a cool down, and head back for a hot bath.

I'm going to try working out at home more, with bare minimum equipment, and will start sharing them here. I did a 10 kg sand bag for myself recently, and am looking forward to use them in my routines.

Till then, Pump it up! ;)