Victory -1.0,-0.1, Week 3-4*: 5%Wint21 +Home CircuitTrain +recipes4soon

 whoops1: didn't log last week's victory, so doing so now, along with this week's little victory, and

whoops2: I looked up the links to the home circuit (circuit training) suggested in sparkticle https://www.sparkpeople.com/re
source/fitness_articles.as
p?id=194&page=2
www.sparkpeople.
com/resource/fitness_artic
les.asp?id=194&page=2
which were dead links...I had started a comment, but then couldn't edit it so did a 2nd comment with all the link, and so reposting here, :

1. step-ups: https://www.sparkpeople.com/re
source/exercises.asp?exerc
ise=25
www.sparkpeople.
com/resource/exercises.asp
?exercise=25

2. ball squats: https://www.sparkpeople.com/re
source/exercises.asp?exerc
ise=33
www.sparkpeople.
com/resource/exercises.asp
?exercise=33

3. lumbar extensions: https://www.sparkpeople.com/my
spark/ex/exercises.asp?ID=6
www.sparkpeople.
com/myspark/ex/exercises.a
sp?ID=6

4. Push-ups with Swiss ball:https://www.sparkpeople.c
om/resource/exercises.asp?
exercise=39
:www.sparkpeople
.com/resource/exercises.as
p?exercise=39

5. Jump rope

6. 
Hamstring Flexion with Ball Exercise

Hamstring Flexion with Ball

Starting PositionBegin this exercise by lying flat on your back with a Swiss ball under your heels. Place your arms straight out to your side for support. Keep your feet flexed, digging your heels into the ball.

ActionDo not use your arms at any point, and keep your hips/glutes flat on the ground.

EXHALE: Roll the ball in towards your body using your heels.

INHALE: Slowly return to start to complete one rep.

Special InstructionsWhen rolling the ball in towards your body, make sure not to lift your pelvis towards the ceiling. Your hips should stay in the same position – this will force you to use your hamstrings. Concentrate on pressing the ball into the floor with your heels.

Muscles Worked: Hamstrings, Glutes




Bicycle Crunches Exercise

Bicycle Crunches

Starting PositionBegin by lying on your back, placing your hands behind your ears. Do not put your hands clasped behind your head. Lift your legs in the air and bend your knees so that your legs form a 90 degree angle.

ActionMove your legs in a bicycle motion. When your left knee is closer to your body, reach your right elbow to it. When your right knee is closer to your body, reach your left elbow to it. Try performing the exercise for 60 seconds in 2 sets.

Special InstructionsNone.

Muscles Worked: Abs, Obliques


Plus a few sparkRecipe links I may try this week:








8. 
Dumbbell Reverse Flys Seated on Ball Exercise

Dumbbell Reverse Flys Seated on Ball

Starting PositionBegin by sitting on top of the Swiss ball with your feet flat on the floor and dumbbells to your sides, palms facing inwards. Lean over so your chest is slightly above your knees. This forward lean is what will work the muscles towards the back of your shoulders.

ActionRaise your arms to your side, bringing the dumbbells up to shoulder level height. Keep your arms as straight as possible but do not lock your elbows. Slowly lower the dumbbells back to the starting position. Try doing 2 sets of 10-12 repetitions.

Special InstructionsKeep spine in a neutral position and your head and eyes looking forward, not down.

Muscles Worked: Upper back












              Have a good week!
Member Comments About This Blog Post

Comments

Post a Comment

Popular posts from this blog

Day 4: 100 Day Blogging Challenge; Long Cardio Day in the end

Image
  When I've done well in the past, I had to work up to 2 hours or more of working out daily, at least some of the time, consistently. So far the longest in 2020 that I've worked out was 75 min, which was what was happening today: 3 Small victories: -15+15+25 min indoor cycling (at 4:00, 6:00, & 9:00 pm) -20 min cleaning -Then I decided to watch the Biggest Loser, on demand, & can't watch other people working out to lose weight without getting up, so I just did some marching in place, for 45 min. =around 200 calories, equal to 1 candy bar I've eaten in the past, now burned off. 3 Blessings: -being a woman in the 21st century and the much greater freedom I have than my foremothers, even my own mother, had -the internet, for connection -that I have the capacity and resources to make this commitment to myself work 3 Goals for Thurs -same as Wed (didn't get 'em done) Member Comments About This Blog Post v LIFECHANGZ  gr8! did you see a new Biggest loser start...
Read more

Blogday 13(-5)_100days: 'How're you getting groceries?' (& some bi*ching & whining)

Image
  A team I'm on posted the q: "How have you been getting groceries". I started to answer, but once I got into it, and got personal, I opted to not post my very long answer to clog the thread, so I'm posting here. Most of the team did some form of online ordering. I go in and shop, sometimes taking advantage of senior hours, sometimes doesn't work out w/schedules. Also, 4 times so far, my sister, who's an essential IT nursing home worker, and out and about for herself anyway would get us stuff, but she's very into meat and not great at veg. {Okay...here's the bi*ching & whining}: I have no one else to tell, except my one sister (not the IT one, the ww one) and have already said after this is over I am leaving or not doing it anymore: I'm very picky*/specific about veg as is mom about random stuff, and she's 80; I currently live with her (and dad, 85), and still get shouted at because nothing's ever perfect—but the whole fam knows that an...
Read more

My thoughts on school openings; BlogDay37/100(-26)

Image
  This started as a response to a spark friend's similarly titled post, but I decided to post it here: News in the past fortnight: masks *DO* protect the wearer...Dr. Sanjay Gupta on CNN on a recent early AM had a graph with how much protection they offer: bandanas = some, cone paper = more, stitched cloth double layer = most. Here's an article I found about this doing a quick search: https://www.msn.com/en-us/heal th/me dical/how-much-protection-do es- your-mask-give-you-others/ar -BB16purY You could find the exact numbers if you care to do further research. If they didn't offer protection, hospitals wouldn't have been/be screaming for more PPE. Other countries are doing better, because they had sane policies that followed the science, sooner or later. It's political because it's been SO bungled here, and thus politicized further. Following science is all that'll get US out of this mess; I support schools being open, along the same lines as states should be...
Read more