Thread: The Cut Starts Here: Heather

Thanks Stace! "see" you next week

Same here, be safe and good move H !


DP

I hope you labeled the box w/ the swiss ball

For when you return:

At least one day’s rest between workouts. Workouts are to be done in a circuit fashion, one after another…if you get to the end and want more….just repeat! Progressions can be used as tweaks to your program as per DP. If you have any questions on how to do something, make sure you ask.

Day 1

Step up with shoulder press, 12 each leg
Forward Lunge, alternate legs, 12 each leg
Reverse Hypers, 12 reps
45degree lunge, 12 reps one leg, then switch
Swiss Ball Pushups, 10-12 reps
Prone Row on Swiss Ball, 10-12 reps
DB Sumo Squat, 15 reps
Step up with Bicep Curl, 12 each leg
Reverse Lunge, 12 reps each leg
Swiss Ball Hamstring Curl, 12 reps

Progressions: Add 30 seconds of skipping after every second exercise, then after every exercise, then increase time to 1 minute and go back to every other exercise.

Swiss ball push-ups…begin with your hip on the ball, progress by moving the ball further down your legs.

Day 2

Step up with shoulder press, 12 each leg
Ball Pushup, 10-12 reps
DB Pullover on Ball, 10-12 reps
Ball Wall Squats with DB, 10-12 reps
Incline DB Press on Ball, 10-12
Wide pushup, 10-12 reps
Cross Body Rear Delt Raise on Ball, 10 reps
Jacknife pushups, 10-12 reps
Prone DB row on ball, 10-12 reps
Triangle Pushups, 10-12 reps
Back Extensions, 10-12 reps

Progressions: Add 10 squat thrusts in between exercises as per day 1.

Abs

Kneeling rollout with swiss ball
V-Sit Twist with DB
Jacknife crunch
Swiss ball crunch with twist.

w8..thanks! I cant say that I've been following it though

So here's my deal: After I moved back, I made an initial effort to stay on target but of course did not. I could not find a job and got pretty down about it. My weight stayed at 230 for those months. I got a great job and started on 03/17 and thought "WTF am I doing to myself" and started back at it. I've not started the workouts again (which actually I followed longer even though my diet was off) so I will start back with workouts Monday.

I have a very basic home gym system now but it will serve it's purpose. Also, through my new job I can join the local gym for $10/month....mind you I HATE this gym and that is the reason I got this system for home! But if I have to it's an option to join each quarter.

I posted my current weights on my stats post. I weighed yesterday morning instead of today as planned because I allowed myself a cheat yesterday and knew that would bloat me up and not give a fair weight.

Now I wont have time to post meals each day but will post weekly updates.

Gotta run to go make food now actually...I'm getting hungry!

More soon..........

Hi Heather

DP