Today I tried to get up when my alarm first turned off, but failed. So I knew that my circuit workout would be destined for evening instead of morning.
I'm honestly glad I forgot how deceiving the circuit workout is. Tiny little exercises built on top of each other to work different muscle groups and leave you thoroughly worked out.
After a brief check-in with Kamiah this morning I told her about easing into exercise and decided to do the lesser of the circuit workout that I used to do, which is just doing one set instead of two.
Thank heavens I did that for myself.
Below is the Circuit Workout that I Use:
Warm-up:
Step Touches
Arm Raises
Simulated Jump Rope
Shoulder Rolls
Neck Rolls
Marching in Place
Upper Body:
Bicep Curls
Tricep Kickbacks
Dead Lifts
Chest Flies
Shoulder Presses
Overhead Pullovers
Core:
Crunches
Oblique Crunches
Captain's Chair
Plank (I hate this so much, but keep it in there)
Back Extensions
Lower Body:
Lunges
Plie Squats
Step-ups
Reverse Lunges with Leg Lifts (wherein I start sucking wind)
Calf Raises (wherein I hate all movement)
The Cooldown:
Calf Stretch
Hamstring Stretch
One-Arm Reach
Hip Flexor Stretch
Tricep Stretch
Quad Stretch
Child's Pose (wherein I think Yoga might be awesome)
Low Back and Glute Stretch
A set is usually 10 to 12, but I make a set 12 to 15.
Some exercises are time based, such as step-ups, the plank of evil incarnate, marching in place.
Generally it kicks my ass, and when it stops kicking your ass you add another set by first finishing through all the exercises in the area and then going through again. Circuit workouts are awesome. And painful. And awesome. And sweat inducing. And Awesome.
Another tidbit that Mia and I talked about was a thought I had while walking yesterday. I am addicted to achievements on Xbox as are many individuals that I know. So why not make Exercise Achievements to give me something to strive towards...
The first couple that I could come up with were:
Walk Five Hundred Miles - 20 EXP
Walk Five Hundred More - 40 EXP
I'm sure that there are things that I should really look into that are difficult, but also easy to achieve so I have little successes. I'm not sure what all of them will be, but I'll post the achievement when I get it on my blog. Much like the image below:
If you have suggestions please let me know. I know that one should be holding the Plank position for the actual amount of time instead of always wussing out. I hate the Plank. Maybe something like "ARRRRRRRRRRRR - 10 EXP"
Be creative I'd love to have goals set by others to strive for as well.
Start Weight: 208.6 lbs.
Miles Walked: 1.5 miles
Circuit Workouts: Beginner - 1
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3 comments:
I'm a little intimidated by your circuit workout...which is to say, it's awesome.
Also, I could totally challenge you to a plank contest. I love those things. Did I ever tell you about the time I ran a daily workout break for my office? My favorite days were when I made them do planks.
Planks are the devil!!
But I think you need to have a One-Armed Push-up Achievement. You can call it, the Palance Pusher in honor of Jack Palance. ;-)
Mia - It is a good circuit workout. I usually really like it, when it doesn't hurt. Planks are the devil, which must mean that my core is really wobbly.
Beth - Whoa, that's a hardcore achievement there. How many EXP would you give it?
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