Schedule
My workouts
followed the BFL schedule
| up. body |
aerobics |
lo. body |
aerobics |
up. body |
aerobics |
free day |
| lo. body |
aerobics |
up. body |
aerobics |
lo. body |
aerobics |
free day |
Lower
Body
Examples
of the exercises I used for my first and second challenge:
I increased weights once I was able to finish all sets.
During my second challenge I rotated exercises every 4th week.
* no weight
| Quads |
|
Hamstrings |
|
Calves |
|
| Leg
Press |
12 r |
seated curl |
12 r |
one
leg raise |
12 r * |
|
|
10 r |
|
10 r |
|
10 r * |
|
|
8 r |
|
8 r |
|
8 r
* |
|
6 r |
|
6 r |
|
6 r
* |
|
|
12 r |
|
12 r |
|
12 r* |
| Extensions |
12 r |
standing
curl |
12 r |
|
12 r |
Sit Ups/
Crunches
I did these
daily until
my second challenge when I used the decline bench and added weights
to increase the intensity level.
| Floor Crunches
12 r |
Side Crunches
12 r |
|
10 r |
10 r |
|
8 r |
8 r |
|
6 r |
6 r |
|
12 r |
12 r |
| Leg Lifts
12r |
both sides |
cUpper
Body
During
my first challenge I discontinued shoulder lifts because of the
pain and loud popping... during and after exercising. I substituted
with a machine row.
During my second challenge I tried the shoulder lifts again with
success!
| Chest |
|
Back |
|
Shoulders |
|
Triceps |
|
Biceps |
|
| Press |
12
r |
Pull
Downs |
12
r |
Side
Raises |
12
r |
Push
Downs |
12
r |
Curls |
12 r |
| |
10
r |
|
10
r |
|
10
r |
|
10
r |
|
10 r |
| |
8 r |
|
8
r |
|
8
r |
|
8
r |
|
8 r |
| |
6 r |
|
6
r |
|
6
r |
|
6 r |
|
6 r |
| |
12
r |
|
12
r |
|
12
r |
|
12
r |
|
12 r |
| Butterflies |
12
r |
Rev
Grip |
12
r |
Press |
12
r |
Extensions |
12
r |
Hammer |
12 r |
Click
to see pages from my exercise logs
Here's
an excerpt from Prevention Magazine's Fitness News that I really
enjoyed :)
(March 2001
issue)
Exercise
Like a Kid Again
If you
hate working out, you may not have found the right exercise for
you.
Finding the right activity can be as easy as looking at the things
you liked when you were a kid.
There are some childhood favorites - swimmimg, riding a bike,
playing basketball - that you can still enjoy as an adult. Not
sure what you'd like to play now that your freeze-tag buddies
have all grown up and moved away? This chart can help you find
new activities for your old playful self.
| If you liked......... |
Try this......... |
| 4-Square |
Tennis,
Racquetball |
| Climbing
Trees |
Indoor
or Outdoor Rock Climbing |
| Yard
Games |
Golf
(no cart) or Bowling |
| Dodgeball |
Volleyball |
| Gymnastics/Cheerleading |
Aerobics
Classes |
| Jump
Rope/ Hop Scotch |
Jump
Rope / Rebounding (mini- tramp) |
| Red
Rover |
Karate
or Tae Kwon Do |
| Sledding |
Snow
shoeing/ Cross Country Skiing |
| Tag |
Jogging,
Hiking or Biking Group |
Remember,
you don't have to sit around all day after you're workouts, or
on the weekends,
enjoy yourself actively :0)
|