I am tired today. I didn’t do much. Fed the baby and slept a bit. Watched TV. I might be coming down with something.
Regardless, I have been walking a lot and working out twice a week for the entire month of February. So, today, I took the day off.
I have been working out with a new girlfriend from New Zealand. Hazel is an au pair over here in Switzerland and we are planning to enter the Lausanne 20 km together. (I don’t think I’ll be running the full 20 km, but I will be doing some distance at least).
On Tuesday, I bought myself two 3 kg weights for working out my upper body. Not too light, but not too heavy either. I now have a set of 1 kg weights that Hazel lent me and these. I used them yesterday.
Yesterday, I took some time and researched on YouTube some exercises for upper body and the lower body. I made a wicked work out that I can feel today. Also, I think I kept my heart rate up for over 45 minutes (bonus on the losing body fat). Here is my new workout that I will propose to Hazel on Monday:
WARM UP to get the blood circulating and the heart going:
Five sun salutations holding each position for a minimum count of three.
Windmills x 20. Hold arms up at shoulder height. Fold at the waist to 90 degrees with the hips. Twist and touch right hand to left ankle. The twist and touch left hand to right ankle.
10 lunge kicks each leg. Lunge backwards; stand up and high-kick.
SUMO SQUATS and ARMS:
Sumo squats x 10. Lift arms out to shoulder width as you lower your core. On the last one, stay in position and pulse for 10.
Sumo squats with left heel raised x 10. Lift arms in front to shoulder width as you lower your core. On the last one, stay in position and pulse for 10.
Sumo squats with right heel raised x 10. Lift arms overhead in military press as you lower your core. On the last one, stay in position and pulse for 10.
Back to regular sumo squat x 10. Do an upright row with your arms as you descend into the squat. On the last one, stay in position and pulse for 10.
Sumo squat into star pose x 10 each leg. Squat into a regular sumo squat. As you come up, lift arms to shoulder height and side kick left leg. Squat and repeat side kick with right leg.
I used the 1 kg weights for these exercises. BURN!!!
LUNGES and BICEP CURLS
Right leg forward, left back. Bend knees into a deep lunge. Bicep curl up with weights x 20.
Repeat with left leg forward x 20.
LEG LIFTS and TRICEP EXTENSIONS
Fold at the waist to 90 degrees with your hips and so that your upper body is parallel to the floor. Extend one leg up to parallel with the floor and 180 degrees with your upper body. Leg lifts, balanced on one leg. Repeat for 20.
On the last leg lift, hold your leg in position. Use the weights and extend your arms backwards in a tricep extension.
Repeat for 20. On the last one, hold in position and pulse for 10.
Repeat sequence with the other leg extended.
I can’t do a wicked ab workout yet because of the healing baby parts. However, yesterday, I did add two sets of 30 crunches to the workout. I don’t even feel them today, so I don’t know if I really did them correctly. They felt correct though. So I’ll go with that.
I also did leg lifts. Before the baby, I could lie on my back and lift both legs up to work the lower abdominals. Yesterday, I could just lift one leg at a time. So I did.
Also, I did a reverse plank and held for one minute.
I think I have to work in a good abs set. Right now, I am just happy that I can do something.
And last, but not least, here are the results from my efforts in February.
FITNESS STATS: 03 Mar 2011
Height: 168 cm / 5 ft 6 in
Weight: 72 kgs / 158.4 lbs *up
Chest: 96 cm /
37.8 in *no change
Waist: 78 cm /
32.3 in *down
Hips: 102 cm /
40.9 in *down
Butt: 108 cm /
42.9 in *down
Upper thigh: 66 cm /
26.4 in *down
Lower thigh: 47 cm /
18.5 in *no change
Overall, there seems to be less of me that weighs more. I think that is a positive thing.