MY Workout program to get back into Shape
....for the man or woman who has procrastinated this long enough that they are stiff... and could injure themselves if they do not go slowly...
So this is not the only workout plan... but it is my plan, my current plan I started on Monday April 13th, 2020. I began sharing this plan as I really needed to have some camaraderie in my efforts... it helps me stay motivated. I used to lead workout classes.... Now I'm thinking I'll start them back up....purely selfishly...because if you count on me....I'll have no choice but to keep working out for you. I really need your inspiration! Let's get back in shape together. At home.
By Wednesday, I decided to update this blog to ensure that anyone who just starts to checkin mid-way would be able to start at the beginning and follow the plan! So here it is... Let's do this!!
DAY 1
Using simple things we have at home..... Day 1 of getting back in shape. Yes. It's ugly...I'm no model! These classes are for those who need motivation. Like me. I'm out of shape #fullytransparent
Ps... There is a lot of seriously hysterical stuff here. You'll need to watch it fully and do it with me to fully appreciate how funny it is.
VIDEO DAY 1 PART 1 - Upper Body Workout
Next... Part 2!!!! Do part 1 first. Don't cheat! Lol. The explanation of why I'm doing this is in video 1... I had a glitch which is why there are two parts.
This is a continuation of a work out for the out of shape. Slow simple. Low intensity. No frills. All truth.
VIDEO DAY 1 PART 2 - Core Work
DAY 2
Workout to get back in shape day 2. Gotta admit. Little sore around the shoulders today. I like that feeling though. It means it's working. Do you know Why pain is good? Because your brain says "oh! I'd better fix that". Know what the brain does to fix sore muscles? Builds then up. Thus....you get in shape
When we begin to workout again... moving our muscles, ligaments, tendons, and joints... we will feel very stiff the next day. This is because our bodies are telling our brain to bring all the ingredients of repair into the area. The best exercise you can do to loosen these tight and sore muscles and joints up is some long, slow, thoughtful stretches. I personally love Yoga for this.
Start today with a great stretch. I personally love this girl Adrienne. Watch my favourite below or choose another suited for you. (I chose this one because it is especially good for chair sitters with tight backs, legs and hips) see you later today for our next work out focusing on our butt and legs.
Total Body Yoga - Deep Stretch | Yoga With Adriene
I did it! Embarrassing but transparent and real. Day 2 workout for getting back in to shape! Focus on the legs.
This is 1 set. Only 11 minutes. Rewind and do 3 times! Text me how it worked for you!
VIDEO DAY 2 Lower Body Workout
Keeping a journal is motivating (you don't want an empty page) and it gives you goals to improve towards. Xo
DAY 3
The Day 3 Workout to get back in shape. Today is a rest day to allow the body to regenerate and heal before starting up again. Start with a great stretch of all muscles. They need rejuvenation. Hannah and I did this one today. Can be done tonight too....although great in morning....it's great anytime!
Yoga Morning Fresh - Yoga with Adriene
DAY 4
I like to split my upper and lower body workouts into separate sessions for a few reasons. The first is because I don't have a lot of TIME to do fitness, so I need to workout for just 30 minutes EVERY DAY, rather than 1 HOUR session every second day. The second reason is that I like to focus on muscle groups and get a good solid workout activity on them, so by doing upper body first then the next day those muscles get to rest while I focus on the lower body muscles. Depending on where I am in my fitness program, I can then take a rest day to let it all heal... and start again.
An
Article I enjoyed on Split System training notes that to follow the American Council of Sports Medicine (ACSM) Guidelines you need to allow at least 48 hours between resistance training exercise sessions for a major muscle group. With this system, our body will get exactly that.
So today, I will return to upper body, and mix up the workout a little bit from Monday's session.
I found a great video - let's follow this one! Because the intervals are 30 seconds each you can go as slowly as you like and modify as you need to based on where you are in your strength. Let's check in tonight on how this upper body workout went!
13 Minute Upper Body Workout for Beginners
In future, I'm going to start recording my workouts differently to help you. The first set will be recorded slowly... a beginner's course on the workout to come... then the second set will have little to no instruction at all to allow a person who already knows what they are doing - to just get to the business of the workout!! The third (and forth if you are strong) workouts are yours to repeat set 2 over again.
DAY 5 - TOMORROW IS A REST DAY SO MAKE TODAY A GOOD ONE!!
Friday!! We made it. First week of working on getting back into shape. Today is a lower body workout with CORE. I found a REALLY good one for us to do today! This one works on all sides of our legs, inner and outer... it is on a map (you get to lie down!!)... and you do as many repetitions as feels right for you! Can be as short as 10 minutes!
So here we go - link to article is
here
So simple - we're going to do this workout this way: Pick out your favourite song! Put it on - and for every Verse you do the First movement, every chorus you do the Second Movement! See the photo of the movements below! Then the next Song you do every Verse the Third movement and every Chorus the Fourth Movement!! Check out my description and the photos below for how to move!
First Song
First Movement - first Verse - Side Leg Raise (Right side)
Second Movement - first Chorus - Clamshell Leg opening (Right Side)
Third Movement - second Verse - other Side Leg Raise (Left Side)
Fourth Movement - second Chorus - other side Clamshell Leg opening (Left Side)
Rest and dance out the rest of the toon!!
Second Song
First Movement - first Verse - Inner Thigh Raise (Right side)
Second Movement - first Chorus - Donkey Kick (Right Side)
Third Movement - second Verse - other Side Inner Thigh (Left Side)
Fourth Movement - second Chorus - other side Donkey Kick (Left Side)
For the rest of the song and final Choruses - Do some core
crunches.. (link to instruction and photo see below)
DAY 6 RESTDAY
DAY 7 Going to be a cardio day.
Every Sunday I use to do a longer, easy cardio session. It could be a bike ride, an easy run, a long brisk walk, or something indoors. At home there is much to do in our outdoor yards preparing them for spring or find a route you enjoy walking. Today is cardio day, warm that body up, get your heart rate (not too high) up and enjoy the fresh air.
From
8 Low Impact Cardio Workouts, a great article: "But taking it easy on your joints doesn’t mean you need to skip out on cardio completely—just focus on low-impact activities, says Sulaver. To keep stress off your knees and ankles, for example, choose activities for which at least one foot remains in contact with the ground (or equipment) at all times. Walking, biking, and elliptical trainingare all good examples of low impact cardio, compared with higher-impact running and jumping.
Low-impact doesn't necessarily mean low-intensity, though, Sulaver adds. Here are some great workouts that will rev your heart rate while still showing your problem spots some TLC. Just remember: Always listen to your body and if something doesn't feel right, don't force it—try something else! "
DAY 8 - Back to Upper Body and Core!
Upper Body day starts again - if you are feeling like staying the same and building on the same muscles go back to Day 1 or Day 4 and repeat this workout. Google Upper Body workouts and find something even more interesting for you!! (Share with me!! I'd love more ideas). Today I did something a little more creative. I've been meaning to "plant" a rock garden in a very wet area of my land for years!! Today I took a 5 gallon pail and went deep into the woods of my land and gathered rocks from the earth. Bending and digging and then hauling the pail to the area where I'm building the rock path... see below!! It was a GREAT workout with added benefit of not only getting myself into shape, but getting a beautiful landscape idea into shape too!!
After the workout, you can then know that a glass of wine and a relaxing view of the sunset - was very well deserved!!!
DAY 9 - LOWER BODY DAY!!
I think you are starting to see the way a great workout program works! Right ?? Every day you do some small part to work on your fitness. Upper Body, Lower Body, REST, Upper Body, Lower Body, REST, Cardio!! 7 days of blissful energy and focus on YOU, every week... then REPEAT. Yes, you repeat forever... you create plans that are more interesting, you add weights or intensity or more repetitions of the sets... this is how you grow and improve!!
Today I'm going back to DAY 5 as that was a really good one. I'm going to repeat using 4 songs today. Songs of choice??? Share with me yours!!
The Other Side - by Bruno Mars
Can't Stop the Feeling - by Justin Timerlake
Slow Hands - by Niall Horan
Ready for it - by Taylor Swift
I am finding it very insightful and it's helping me understand how to get rid of the roadblocks that get in the way of Motivation, Courage and Vulnerability. She explains that "Experiences that make you feel vulnerable, like losing a job or putting yourself out there emotionally, can bring feelings of anxiety, uncertainty and a desire for self-protection. However, there is not a single piece of empirical data to suggest that vulnerability is associated with weakness. In fact, the opposite is true: acts of courage are impossible without first putting yourself in a vulnerable position." Once you can allow yourself to feel vulnerable, you are able to perform courageous acts. 
