Saturday, January 14, 2012

My First 2 Weeks of 30 Minutes / Day

Normally I'm not one to make bets or promises about things just because you can't predict what kind of obstacles you may encounter that could interfere, but really are those "obstacles" are plainly "excuses".
I made the official bet (by handshake) to exercise thirty minutes everyday until 12/31/12 because...

1) I felt confident that I could do at least thirty minutes of exercise without facing any obstacles.
2) Being fit has been a part of my life since I was a kid, so no problem!
3) I have more time available then I did last year.
4) A full-time job, going to school, driving time and home life all make it extremely challenging to squeeze in the 30 minutes (or more), but I'm willing to give up some old habits to make the time!

My workouts prior to this bet were sporadic and hardly ever as consistent as I would have liked. I get how we really are "creatures of habit"! If you have the same routine day after day it takes a strong will (or a bet) to change up your routine! It's do-able though, it absolutely is!

So far, it's been two weeks of consistent exercise!  I have not missed one day since I started on January 1st, 2012! But how do you know if I'm telling the truth? Good question!  First of all I would not lie to you! But in case you don't trust me, I've been logging my workouts and recently I thought of taking pictures of catching myself in the act! ;)

So here's my first two weeks...and by the way, it's never too late to start something like this right now! Make today be YOUR "January 1st"!! :)


JAN 1  
40 Minute Run/Fast Paced Walk (in my hilly neighborhood)


JAN 2 
This workout is posted on this blog, it was a great one!


JAN 3 -
55 Minute Run/Fast Paced Walk ( in my neighborhood)


JAN 4 
40 Minute Chest and Triceps Workout: Dumbbell chest press 2 X 20 @ 10 lbs;
Dumbbell triceps presses 2 X 15 @ 10 lbs;
Lat pull over 2 X 15 @ 10 lbs; 
Barbell chest press 2 X 20 @ 20 lbs;
French press 2 X 15 @ 20 lbs.


JAN 5 
10 Minutes on elliptical, approx 30 Min Leg Workout;
Leg extension - 2 X 15 @ 30 lbs; 
Wide squats 2 X 12 @ 15 lbs;
Stationary forward lunges with overhead press - 2 X 12  @ 15 lbs;
Ham curls - 2 X 15 @ 35 lbs;
Stair climbing (5 min) = Total 35 Minutes


JAN 6
20 Minute fast-paced hill walk and stair climbing + 45 Minute light jog/walk around my 
hilly neighborhood (the 20 min was early in the day and the 45 was later in the afternoon)
               
JAN 7 
45 Minute workout: 10 min on elliptical; 
16 mountain climbers, biceps curl - 2 X 18 @ 8 lbs; 
Bridge 2 X 15;
Plank - 2 X 30 sec (elbows on bosu); 
Bent over rows - 1 X 15 @ 8 lbs; 
Upper trap work w/ band 2 X 15 reps;
Standing side bends - 2 X 15 reps @ 8 lbs ea. side / 15 reps @ 10 lbs ea. side;  
2 Zumba dances (8 minutes). 


JAN 8 
20 Minutes on elliptical;
Bent over rows - 2 X 10 @ 8 lbs;
Triceps kickbacks- 2 X 10 @ 8 lbs;
Shoulder frontal raises - 1 X 15 @ 5 lbs = Total 40 minutes.


JAN 9 
25 Minutes on elliptical; 
3 X 20 short range pulse quick push ups;
2 X 30 sec planks, 
2 X 15 ab crunches on stability ball.


JAN 10
20 Minutes on elliptical; 
Leg press 3 x 15 @ - 95 lbs/110/115;
Leg extension  2 X 12 @ 30 lbs.


JAN 11
10 Minutes on treadmill -incline 4.5 speed: 2.5/3.0/3.5 (warm-up);
12 minutes on elliptical;
Lat pull down - 3 X 15 @ 40 lbs / 12 @ 55 lbs / 10 @ 55 lbs = Total 30 minutes


JAN 12
20 Minutes elliptical;
Angled leg press 3 X 15 w/ 45 lbs on each side - full range; 
Wide squat w/ weight plate - 4 X 15 @ 35 lbs, 12 @ 35 lbs, 12 @ 25 lbs, 12 @ 25 lbs.;
Full range back extension 2 X 12; Side Bends - 2 X 20 ea side, 10 ea side.


JAN 13
2 X 15 Stability Ball crunches;
Full range push ups 3 X 20/ 10 (using bosu)/ 10; 
15 minutes fast paced hill walking; 
10 minutes of side lunges, parallel squats, laterally moving body hanging from bar. ( at the
playground using the "monkey bars")


JAN 14
17 Minutes on elliptical; 
Double leg curl3 X - 1st set: 10 reps @ 30 lbs dropped weight to 20 lbs for ten 
more reps. 2nd set: same as 1st. 3rd set: 12 reps @ 30 lbs.  
Single leg curl 2 X 10 reps @ 20 lbs,  5 more reps at 10 lbs, same with other leg; 
2 X 10 triceps push ups; 
2 X 15 Crunches;
15 minutes deep stretching. = Total 70 minutes.


So, now do you believe me? ;-)




Be fit, Be Happy!


~ Rebecca ~













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