Burn, Baby
I know how fortunate we are to have our own exercise room in our home. We refer to it as our ‘gym’ - though it’s really a bedroom we’re not using for anything other than storage. So, we cleared it out and stored our storage somewhere else and about 8 months ago, moved in the newest addition to our family - The BowFlex Ultimate 2. We purchased all the attachements and are ready to go.
This beast is part of the reason I lost 20lbs prior to going on our cruise last September. Although, I didn’t use it as much as I wanted to at the time - I’ve rededicated myself to it and use it about 3 times per week.
Just got back from a 30 minute workout on it - and I can feel the burn, baby.
Here is a sampling of my exercise schedule on my Body-for-LIFE plan:
- Strength train 30 minutes 2-3 times a week.
- Alternate between upper body and lower body/ab workouts.
- Perform two exercises for each major muscle group.
- Do 3-5 sets of each exercise decreasing reps and increasing the weight each set.
- Try 12 10 8 reps as I increase the weight then drop the weight and go two sets of 12
- Perform any type of cardio for 30 minutes 3-5 times a week
Day One
Upper body workout on the BowFlex.
I start with arm exercises - bicep curls and preacher curls.
Then I do back exercises - lateral rows and wide pull downs.
Then I move to abs - ab crunchs and then truck rotations on the left, then the right.
Day Two
Cardio/Aerobic day with 30 minutes on the treadmill
Day Three
Lower body workout on the BowFlex.
I start with Upper thighs - sitting leg extensions and leg press
Then my big ass - seated leg curl, standing wide squat
Ending with lower legs - calf press and squats.
Day Four
Cardio/Aerobic day with 30 minutes on the treadmill
Day Five
Back to upper body - except this time doing chest exercises instead of arms and abs.
Day Six
Cardio/Aerobic day with 30 minutes on the treadmill
Day Seven
Day off! Everyone needs a day of rest.
Then I start the 7 day rotation over again. I’ve been following this routine for the past 8 days, and today starts the repeat of my 7 day stretch (yesterday was my day off!).
I should have started this program on the same day I started my diet, really - but I wasn’t organized. At that time, I was doing treadmill stuff 2-3 times a week - but no strength training at all.
My body aches, man!