I'm back... - ThinnerTimes

LisaM · 05-02-2007, 05:40 AM

Back on the workout trail, started about 3 weeks post op gall bladder eviction...

If you just have an urge to know how a fitness director works out, read on for my workouts this Monday and Tuesday...

This week, I'm working out four days, Monday-Tuesday, Thursday-Friday. Next week, I'll add in a fifth day, the week after that, it's Monday to Saturday, rest on Sunday--at least in theory. I'll do really well to get in four workouts a week, due to scheduling! Oh, and in case you're wondering, I'm sticking to the elliptical for now because of knee issues. Ordinarily, I'd switch it up with the treadmill or treadclimber.

Upper body and cardio one day

Elliptical 20 minutes (burst work, random switching with music between fast speed at low level and slow speed at high level of resistance, punching while moving, switching between 3 minutes of crosses, 3 minutes of uppercuts, 3 minutes with arms on the handgrips)
Gravitron (basically chin ups on a machine that takes part of your body weight away)
Six Nautilus machines for upper body, working every arm and shoulder muscle to fatigue
Flexibility - stretches for whole body
Elliptical 10 minutes (burst work again, will work up to 20).

Lower body and core the next

Elliptical - 20 minutes
Four Nautilus leg machines (working low weights, lots of reps to rehab knee)
One Nautilus core machine (rotational torso)
Flexibility - stretches for whole body
Crunches - gentle and slow still, only up to 2 sets, 10 reps
Reverse crunches - on the Backstrong bench, to balance front crunches. Only up to 5 on my stomach, 5 on each oblique, but will add as I get better.
Super plie's - hard to explain, it's a five-step plie' where you use all five ballet foot positions, but add four further movements to each simple plie'. Anyone can do them, just modifying the depth of the movement for your fitness level. Great for hamstrings, quads, calf muscle, and general knee health. I'll add a description below if someone's interested.
Elliptical - 12.5 minutes

God, it feels good to move my body again after six weeks of sluggery...

JenBear7 · 05-02-2007, 06:32 AM

Lisa,

I am sure you are feeling better just knowing that you can get some in! To me that sounds like a heap.. but Im happy at 15 minutes on a treadmill lol.

I am glad you gave yourself some time to heal and are working your way back up... GRATZ!!! (and Id fall on my face with any type of jumping moving move LOL)

LisaM · 05-02-2007, 07:06 AM

Your feet stay on the floor, no jumping, and you always have a stabilizing arm on a chair, wall, door frame, whatever's necessary, in a super-plie. I'll try to describe:

First, here's a picture of a simple plie squat in second position. You DO NOT have to get this low, your feet only need to be about 12 inches apart to begin with, and you do not have to use dumbbells. Use one of your hands to steady yourself on a wall or something stable, and when you squat, make sure your knees go out over your toes.

Step one: Again, your feet are 12 inches apart, and you bring yourself into the squat to the point where you can't go down any further, but not to pain.

Step two: Still down in the squat, you lift your heels so that you're on your toes, but still squatting.

Step three: Lift your body back up to standing, still on your toes, don't lock your knees.

Step four: Go back down in the squat, still on your toes.

Step five: put the heels back to the floor

Step six: Raise yourself back to standing.

Sounds complex, it's not, I swear. Once you get the basic movement, squat down, heels up, body up, body back down, heels down, stand up. I do it to music that's about medium tempo.

I also do the same squat with my feet in all the foot positions below, to fatigue all the muscles, and do ten reps in each position. Pay no attention to the arm positions, just look at how the feet are positioned. And I was, by the way, doing this when I weighed 300 pounds, and with a seriously buggered-up knee. Just keep stability in mind at all times, and START SLOW. This works every muscle and tendon in your legs, and if you keep your body posture ballet straight and focused, will do some gentle work on your core, as well.

mauldinmama · 05-02-2007, 07:10 AM

Lisa,

Sounds like you are doing well! It is so good to hear things went well...YOU healed and your moving on! I can't wait to be able to exercise so thanks for giving us some inspiration.

JenBear7 · 05-02-2007, 07:19 AM

my bad ... At least I flaunt my ignorance LOL. I always thought plies were where they did that flutter thing with their feet while they bounded across the stage *laughs* I uh... never took ballet! But I love the details... when I can squat without getting stuck. I'll give it a shot!

Godsblessedme · 05-15-2008, 07:18 PM

good for you that is really encouraging to hear

fisher1000 · 05-16-2008, 03:22 AM

Quote:

Originally Posted by jennylee324

yea, for workout music, you basically need hard-hitting euro-dance music.... nothing else does the job really. Search around on itunes for "euro club hits" or check this link:

http://electricfilebox.com/tracks

Reported as Spam...get out of our forum, scum!

Debz · 05-30-2008, 12:02 PM

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