Ahh Wednesday we meet again.
Today I am going to tell you about my fitness: what I do now, why I do and how I will improve soon. Fitness is great, and terrible. Its super hard to get myself to do it most the time then after I’m happy I did, but that doesn’t mean I want to do it again tomorrow. I’m sure I’m not alone in wishing it was a lot easier to get the body we want. Its, well its not really hard but its definitely a lot of time. I’m not trying to say either that you need to spend hours a day to get the body you want. True that would help make it faster to see results, but it’s not necessary.
Many days I don’t get much more than ten minutes in day. I always want to do more but I just don’t make enough time for it. It’s definitely something I really want and need to work on. While I’m very happy I’ve been losing weight I haven’t been doing enough to shape my body how I want it to be. That isn’t good because its going to make everything take longer. Not only am I missing out on calories burnt, but I’d be delusional to think that losing weight alone will give me the body I want. I am fully aware that I need to do the work. Well alright enough guilt moving on.
So on a average day I only get about a ten minute workout in. Its really not much but its something at least. I’m most consistent with core. To work my core I do mostly crunches. I use time not reps. I do one minute basic crunches, one minute per side of oblique crunch. I do these by having my back flat on the ground and both knees bent and off to one side. While I am doing the crunches I’m picturing touching my elbow to my hip. After those I keep my knees bent and move them from one side to the other in a windshield wiper motion. This works the lower abs, especially ones that had gotten weak from having children. To make this harder you simply extend your legs. For the fifth minute I use my weight ball sometimes I do Russian twists, other times I do a full sit-up with a reach and engage the triceps, then lower myself slowly back down.(Images soon)
There is my 5 minute core routine. On a perfect workout day I would do this routine twice, leap frogging it with either a 5 minute leg or arm routine.
Lets look at the leg routine.
For each leg, while on my hands and knees, I do a minute of both fire hydrants and heel to ceiling donkey kicks. When I started doing the fire hydrants I had to start with 30 seconds on each side. A full minute is still a bit challenging, but a good challenging. The final minute I do weighted squats. I actually tend to do 30 seconds basic sumo squats then 30 seconds squats with side leg raise after each squat. Sometimes I will do a full minute of each but not always. On those days I usually also do a minute per side of weighted lunges. Making it just about a ten minute leg routine on good days. And 10 minute core 20 minute leg on great days.
Alright now arms
If I’m being honest I avoid arm day like many others avoid leg day. My arms are weak, and I know it. Goals. Well anywhoo when I do arms after core I will do a minute of push-ups, modified and with my elbows close to my body. I then stand and do shoulder press. I don’t use a barbell I use 2 8lb( sometimes I only manage 5lb ones). I start with my arms bent in front of me at 90 degree angles palms facing each other, then I push them towards the ceiling and when my arms are almost extended I rotate my hands forward. This helps to target the rotator cuff muscles. And its quite hard! Okay so after a minute of that I do a minute on each side of triceps extensions. I prefer to lean forward while doing these and I make an effort to really squeeze/ flex my triceps once my arm is fully extended. After that I do a minute of bicep curls. Lastly I do small arm circles sometimes with no weight sometimes with 3lb hand weights. 30 seconds forward and 30 back. This may sound simple but its actually a bit challenging, for me anyway.
On a perfect day I would also add at least 20 minutes on my recumbent bike to a core and either a leg or arm routine. Which would put my workout approximately at 40 to 50 minutes. I hope to very soon at least do two reps of core and of arms or legs. Then start adding bike where I can. The best option for me may be to bike as soon as I get up, but we’ll see.
My ultimate goal Is to have this as a 7 day plan: Days one, three and five core+ arms, Days two, four and six core +legs, and Day seven would be yoga, with either a run or biking days one through six.
There you have it my fitness routine what I do now and what I hope for it to become. Any tips on staying motivated or not giving up? What are somethings that you do? Please let me know in a comments and click follow so I can know if you want me to keep writing, and adding a little crazy to your day!