This week I decided to slightly increase my weight levels. I didn’t always do this wisely. Sometimes I still battle the old tendency that if it doesn’t hurt, it’s not difficult enough. (I know this goes completely against Beth’s philosophy of gentle fitness, I’m still working on it).
WEEK 3 GOAL: Three Studio Workouts + 1 Daily Double
Studio Workout One: Warm-up for 5-10 minutes then do Balanced
Warm-up: Fingers and Toes
I had originally planned to do this workout with 3 lb weights since it had been a while. Instead I decided to try the 6 lb. I was able to keep my core engaged, but my muscles were definitely fatigued afterwards, perhaps too much. I like that the focus is on balance as well as weight, not just straight weight lifting. Fingers and Toes was also a great way to warm up since my hands do actually get a little sore as I adjust to lifting heavier weights.
Studio Workout Two: Warm-up for 5-10 minutes then do Ultimate Upper Body
Warm-up: Basic Aerobics III
I was feeling particularly tired this day, so it was hard to get through Ultimate Upper Body. I alternated 3 ad 6 lb weights. But I definitely was feeling it in my arms. Perhaps more than I should, because I felt a little weak and shaky afterwards. In the past I would have seen that as a sign of a good workout, but I’ve learned from Beth that we don’t need to destroy our bodies to make them stronger. So I want to feel the work without ended up in pain.
Studio Workout Three: Warm-up for 3-5 minutes then do Tabata Ball Workout
Warm-up: Mula Bandha
I haven’t done Tabata Ball workout in at least a year or two. I used a 6 lb dumbbell rather than a weighted ball. (I’m still hoping to get a 8 lb one like this). Most of the workout went fine with that. But the squats were a little awkward. I couldn’t find a way to easily balance the dumbbell between my knees. Wow, did my calves hurt. You wouldn’t think that would be the worst part, but it was. Two days later and I was still feeling it.
Daily Double: Warm-up for at least 5 minutes then do Insane Upper Body & Totally Transverse II
Warm-up: Shoulder Stretches
I used Shoulder Stretches as my warm up before Totally Transverse II and Insane Upper Body. As I’ve started to include 6 lb weights in part of Insane Upper Body the workout is beginning to earn it’s name for me. I’ve given myself permission to switch to 3 lb weights or complete fewer repetitions but between making sure my core is engaged, breathing properly and focusing on proper form, this is a doozy. I always feel a tad shaky afterwards. I won’t start advancing to a heavier weight until I can do the whole workout with the 6 lb weights without feeling my muscles get all twitchy.
BONUS: Try to accomplish some medium-intensity cardiovascular training for 30 minutes on two additional days.
Basic Aerobics IV & Basic Step
My 1 year old is adorable when I do step aerobics. He grabs the lid to his Duplo and stands on it like it’s a step. I like the basic concept of step aerobics because of the high cardio value as well as the need for coordination. I like challenging my brain and increasing the level of impact. Basic Aerobics IV was a nice add on because it increases intensity with the use of weights. Don’t go too heavy if this is your first time. Light weights go a long way.
After using weights so much this week, it was nice to do a full body workout, including a killer arm routine, but without any necessary equipment. I am always continually mystified each time I do this workout that I am able to get such a great effect in my upper body without the use of weights. But of course the biggest selling point for me is the full body nature of this workout and in less than 30 minutes. (It’s also pretty easy to do in a small space).
This was a rough week with my kids being sick, but I still wanted to make exercise a priority. Sometimes I meant the kids literally being under my feet. But at least I’m setting a good example for them. It’s especially cute when they decide to join me. Occasionally, my five year old even asks for his own workouts to do. Even if you have an off week, don’t give up. If you have to repeat the week, or take two weeks to get through all the workouts, that’s OK too. Better to go at your own pace than to give up.
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