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!
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