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CYBRARYCARD's Photo CYBRARYCARD Posts: 324
12/20/13 10:05 P

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For 12/17 & 12/19:

12/17:

Hip flexor: 3 sets, 15 reps
Dumbbell side-bend 3 sets 15 reps 5 lbs
Dolphin pose 3 sets 15 reps
Back extension 3 sets 15 reps
Reverse crunch 3 sets 15 reps

12/18:

Wall push-ups 3 sets 15 reps
Alternating dumbbell curls 3 sets 15 reps 5 lb
Dumbbell lateral raises 3 sets 10 reps 5 lb
Dumbbell tricep kickbacks 3 sets 15 reps 5 lb
Dumbbell wrist curls 3 sets 15 reps 5 lb

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CYBRARYCARD's Photo CYBRARYCARD Posts: 324
12/14/13 3:37 P

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Today's strength training:

Calf rocking w/dumbbells 3 sets 15 reps 10 lb (2 5lb)
Dumbbell squats 3 sets 15 reps 10 lb (2 5 lb)
Wide-leg squats with dumbbell 3 sets 15 reps 5 lb
Lying leg curls 3 sets 15 reps
Lying adduction 3 sets 15 reps
Lying abduction 1 set 15 reps
Lying single-leg raises 1 set 15 reps

+cardio

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CYBRARYCARD's Photo CYBRARYCARD Posts: 324
12/12/13 5:12 P

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Today's strength training:

Upper Body:
Wall Push-Ups: 3 sets 15 reps
Alternating Dumbbell Curls 3 sets 15 reps 5 lb
Dumbbell Lateral Raises 3 sets 15 reps 5 lb
Dumbbell Tricep Kick-Backs 3 sets 15 reps 5 lb
Dumbbell Wrist Curls 3 sets 15 reps 5 lb

+ cardio & stretching

Edited by: CYBRARYCARD at: 12/12/2013 (17:12)
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CYBRARYCARD's Photo CYBRARYCARD Posts: 324
12/10/13 5:09 P

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Today's strength training:

Core:
Hip flexor: 3 sets 15 reps
Dumbbell side bend 3 sets 15 reps 5 lb
Dolphin pose 3 sets 15 reps
Back extension 3 sets 15 reps
Reverse crunch 3 sets 15 reps

+ cardio/stretching

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CYBRARYCARD's Photo CYBRARYCARD Posts: 324
12/10/13 2:20 P

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@ MARCYSPIEKER--Hey I work out to Leslie Sansone, too :) There are many free videos of hers on Youtube but I also bought one of her DVDs called "Just Walk: Ultimate 5 Day Walk Plan". I don't actually use the "plan" because it's more than I can handle at this point (multiple miles, etc.) But...

The DVD has the option to create your own personalized workout--so you can select different parts such as the warm up section, one or more of the 5 different mile sections, and there are strength training sections, too: Abs session, arms session, leg session, and Chest/Back session and then there's the cool down section and full body stretch section (though there is stretching in the cool down--just not any floor work)

It only cost $10 at Wal-Mart.

I personally, really need to get my act in gear for this weight lifting. For some reason I'm resistant to the resistance training. Lol

Also, something you might consider, since my mom is in her seventies and not really comfortable doing floor workouts I found this for her--SparkPeople has chair workouts--both cardio and strength. Here's a list:

www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1713


Edit: They also have a limited mobility section on SP under lifestyle centers with articles, suggested teams, and workout ideas:

www.sparkpeople.com/resource/
lifestyle
_center_detail.asp?id=19


Hope that helps!

Edited by: CYBRARYCARD at: 12/10/2013 (14:25)
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MARCYSPIEKER SparkPoints: (9,997)
Fitness Minutes: (5,351)
Posts: 205
12/2/13 12:37 P

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I'm 61 and about 40 lbs overweight. I'd love to do strength training, if I had the strength. I just started Leslie Sansone's walk at home video. 2nd day in a row and I cannot believe how out of shape I am. I am determined to do the 1 mile walk video without pausing by mid-December. I heard about these videos on Spark People Radio.

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CYBRARYCARD's Photo CYBRARYCARD Posts: 324
11/8/13 10:45 P

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@SparklingHope--Hey, less or more as long as you're doing it, that's what matters! When I first started working out on the elliptical machine I could literally only do 3 min. on the lowest setting. Up to about 20 min. now on a higher setting and could probably do more. :)

@ Beverleaf--I wish I saw results after just a couple of weeks...I feel the pain of it and then after awhile feel stronger but don't usually actually see physical results from working out for a very long time. And yes--I, too, only plan on doing strength training 3x a week until I can work up to doing more (switching upper body, then lower, then core--so there is rest for certain muscles but not as many rest days) so tracking on the days you do the exercise rather than posting every day whether or not you've worked out that day is fine.

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SPARKLINGHOPE's Photo SPARKLINGHOPE Posts: 14,710
11/8/13 8:54 A

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I will start the list today. I may have to start lower on the reps



Becki
(IN - Eastern Time Zone)
FITBIT ONE

Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny.

Mahatma Gandhi
(1869 - 1948)


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BEVERLEAF's Photo BEVERLEAF Posts: 88,994
11/8/13 12:34 A

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Just came back to check (forgot to check the box to get e-mail for replies). I'll start tomorrow! I'm not much for exercising after midnight ;^) Should we post on the days we complete? I'll plan on 3x weekly. And actually, when I've done these types of exercises with the dumbbells I usually get pretty good results in a couple of weeks ... we'll see!

Thanks for the Rx Doc!


But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint. (Isaiah 40:31)
CYBRARYCARD's Photo CYBRARYCARD Posts: 324
11/6/13 7:08 P

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Great! I wasn't sure if I'd get a response so I'm glad you both answered. emoticon

So, I'll start us off then:

Alternating Bicep Curls with Dumbbells
Sets: 3 Reps: 10 Weight: 5

Wall Push Ups
Sets: 3 Reps: 10

Dumbbell Lateral Raises
Sets: 3 Reps: 10 Weight: 5

Dumbbell Triceps Kick-Back
Sets: 3 Reps: 10 Weight: 5

Dumbbell Wrist Curls
Sets: 3 Reps: 10 Weight: 5

emoticon

@ Beverleaf--I'm sure you'll get results from both your brain work and your body work. Unfortunately, waiting to see those results can be like waiting for a snail to cross a football field. emoticon Seems like it takes me forever and a day to see results from working out and even then I sometimes think, "Is that it?"...and then celebrate for having any results at all. Same with studying certain subjects. Lol

Edited by: CYBRARYCARD at: 11/6/2013 (19:11)
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BEVERLEAF's Photo BEVERLEAF Posts: 88,994
11/5/13 11:59 P

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I have the same problem with strength training, so I'd consider participating. But I hope the results will be better than the "strength training" I've been giving my brain lately ...
emoticon

But they that wait upon the LORD shall renew their strength; they shall mount up with wings as eagles; they shall run, and not be weary; and they shall walk, and not faint. (Isaiah 40:31)
SPARKLINGHOPE's Photo SPARKLINGHOPE Posts: 14,710
11/5/13 9:26 P

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I would do this challenge. Great idea!

Becki
(IN - Eastern Time Zone)
FITBIT ONE

Your beliefs become your thoughts. Your thoughts become your words. Your words become your actions. Your actions become your habits. Your habits become your values. Your values become your destiny.

Mahatma Gandhi
(1869 - 1948)


 current weight: 148.2 
148.2
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142.85
140.175
137.5
CYBRARYCARD's Photo CYBRARYCARD Posts: 324
11/5/13 8:43 P

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Hi,

I was thinking that perhaps a good challenge would be to do strength training at least 3x a week for 1 month.

I often have no trouble doing cardio--it puts me in a better mood. But have found strength training to be comparatively boring. If there's anybody on here like me in this regard then it would make doing strength training a bit easier or more fun.

This thread could be a place where we post our daily strength exercises for accountability.

Plus, I'd really like to see the fitness points of this team double the fitness points of all other listed political teams put together and I think this is a great way to do that. emoticon emoticon emoticon emoticon

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