Exercise Challenge - Week One

Hello Everyone!

So this is not particularly "new", but I just started a workout program that I am really enjoying. It is my 2nd program (my first was 7 weeks long, and it ended last week). I just want to give a little background to everyone, that way if someone else wants to try this program, they can start at the beginning.

The first program was as follows:

Monday: upper body (bis, tris, shoulders, chest, etc.) 40-45 mins.
* I started off with 4 sets of 10 reps, then increased to 6 sets of 10 reps. I started off with 5 lb. dumbbells for the first 3 weeks, then used 10 lb. dumbbells for the remaining 4 weeks. Look up a beginner upper body workout to fit to your liking, but please make sure to include all muscles!

Tuesday: HIIT (treadmill, max out at 8 mph right now) 35 mins.

Wednesday: middle/core (abs and back) 40-45 mins.
* I started off with 4 sets of 10 reps the first 2 weeks, increased to 6 sets of 10 reps the next 2 weeks, then did 8 sets of 10 reps for the remaining 3 weeks. I did side plank crunches (those are AWESOME), crunches with weights, reverse crunches with weights or resistance bands, kneeling superman with resistance bands, alternating bicycle crunches, reverse crunches (for lower back strength), and a 1 minute plank between each exercise. TAKE YOUR TIME IF YOU DO THIS.

Thursday: HIIT (treadmill) 35 mins.

Friday: lower body (legs and glutes) 40-45 mins.
* I started off with 4 sets of 10 reps for the first 3 weeks, then increased to 6 sets of 10 reps for the remaining 4 weeks. I did lunges with weights (first 5 lb. dumbbells then 10 lb. dumbbells), squats with weights (same increase), woodchops, standing leg lifts with resistance band, seated leg press, glute press on a ball, and 1 minute wall sits between each exercise.

Saturday: HIIT (treadmill) 35 mins. (I skipped 2 Saturdays because of the holidays)

That is program number one.

My diet during this program consisted of daily protein shakes (whey protein), tuna, lean chicken, lots of apples and bananas, lots of raw nuts and seeds, brown rice, and of course, holiday food. :-) Yes, I still ate sushi. Mmmmmmmm.

My progress was losing 2 inches off of my natural waste, 1.5 inches off of my drop waste, and .5 inch off of each thigh. I also had noticeable increases in my muscle definition in my arms, abs, and legs.

THIS is my second program, week one:

Monday: Upper and HIIT
Pyramid and reverse pyramid weight increase. This is simply an increase in weight while decreasing reps per set, and then reversing it. So for me I did 20 reps of resistance band, 15 reps with 5 lb. dumbbells, 10 reps with 10 lb. dumbbells, 15 reps with 5 lb. dumbbells, and 20 reps with resistance bands for EACH EXERCISE listed below:

1. Chest press
2. Chest fly
3. One-armed row (do the pyramid on BOTH SIDES)
4. Pullover on ball (this was HARD)
5. Bent-arm lateral raise (standing or seated, doesn't matter)
6. Alternating overhead press (again, standing or seated, I prefer standing
7. Bicep curls
8. Tricep extensions

HIIT consisted of the following:
8 cycles of 20 seconds intense cardio with 10 seconds of rest in between, totalling about 4 minutes per exercise. There are 5 exercises:

1. High knees with jump rope (or without, just make sure you work hard)
2. Burpees (these are KILLER!)
3. Jump lunges
4. 1 big jump forward into a squat and 2 small jumps back
5. lunge ball-change

* this HIIT workout can be found in the archives of www.bodyrock.tv

Tuesday:
HIIT on treadmill (40 minutes at 7.5 for high and 3.5 for low, music helps!)

Wednesday:
Core workout consisting of 6 sets of 10 reps of the following:

1. Ball pass (feet to hands lying down)
2. Ball plank with leg lift (do a plank, but put your feet on the ball for balance, then slowly lift one leg, put it down, and lift the other, put it down. Do this for 6 sets. It. Is. Hard.)
3. Glute lift on ball
4. Roll-ups with ball (this is a pilates move, so do it slowly and controlled for optimum results)
5. Plank press ups on ball (do a plank, but position your elbows on the ball to support your weight, then drop to your knees, and lift up to a plank again. Do this for 6 sets)
6. Side plank crunch
7. Reverse crunch for lower back (on ball or on floor)
8. Dead lifts (my back still hurts from these, ouch)
9. Horizontal woodchops

HIIT workout from Monday (20 mins, 8 cycles of 20 seconds and 10 seconds of rest in between)

Thursday:
REST DAY. You are going to need it. If you must workout, do some low impact cardio (walking, slow jog, swim, low-impact step, etc.)

Friday:
I am starting with 4 sets of 10 reps of each of the following:

1. Box jumps (OUCH, but also WOOHOO!)
2. Squats with 10 lb. dumbbell in each hand
3. Lunges with 10 lb. dumbbell in each hand
4. Calf raises with 10 lb. dumbbell in each hand
5. Standing leg raise with resistance bands
6. Glute lift on ball (yes, I did this on Wednesday as well)
7. Hydrant lift (I always hated Billy Blanks for making this popular, and I still do)
8. Diagonal woodchops (you know, the original)
9. Seated leg press (I use a 10 lb. weight on each leg, secure onto my foot, and lift from a bent position. Do 4 sets of 10 on each side)
10. Lying inner-leg lift (a pilates move, you can do it with our without resistance bands)
I do a 1 minute long wall sit between the first 5 to 6 exercises, then drop it out of the rest of the routine.

HIIT from Monday and Wednesday, but instead of jump lunges I replace it with alternating high knees and jumping jacks since my legs are weak from my lower body routine. If you have a bad knee/bad knees, you should modify on this day as well for your own safety.

Saturday:
HIIT on the treadmill for 30-40 minutes (high 7.5 and low 3.5)

Sunday:
REST DAY. You are going to need it. Trust me.

My diet during this program is going to be similar to my diet during the first program, sans the holiday food. But I am still keeping the sushi! Mmmmmm. :-)

So tomorrow is the last day of week one for me, but I consider week one done, as the hardest parts of it are all over. I am sore, achy, and I have whined like a baby a few times, but I am really enjoying it so far.