Great cardio workout today and I feel wonderfully sore from yesterday! I love this feeling so much!
I'm still doing a few edits to my full body workouts and I definitely want to add more exercises back into my stretch which I'll be working on today.
Tomorrow I have my Full-Body Workout B and I can't wait to do it!
Recumbent Bike: Time: 30 minutes, Speed: 14-15, Distance: 7.02 miles.
Full Body Stretch (holding each stretch for a count of 15 per side) - 11 Minutes
I did my first full workout (minus the cardio) and had to edit as I went because it went on way, way longer than planned, hence the no cardio. Today was my "trial" day anyway so I fully expected to need to make changes and just jotted things down as I went.
I think for now I need to have cardio on the days I don't do weight at all unless I have 2 hours a day to workout which I do not but it's probably better for me to start a little slower anyway.
I also definitely need to cut down on the warm-up portion in sets, reps and time and need to change my weight training reps to 12 from 15. My stretch also needs to be longer so I'll be holding each stretch for a few extra seconds each but I kept it to short holds today due to time issues.
I think it went great outside of that but I am going to make some big changes to it tonight and make tomorrow my cardio day.
I'm logging what I did today but in the future my warm-up will look slightly different than what's posted below.
PT Based Full Body Workout A & Full Body Stretch: 1 hour, 40 Minutes Total Time
Walk in Place - 5 Minutes
Seated Cat/Cow - 3 sets x 10 reps
Forearm Plank - 3 x 30 seconds
Piriformis Stretch - 2 x 30 seconds
Pelvic Tilt - 3 sets x 10 reps
Lower Trunk Rotation - 2 sets x 10 reps
Bear Hold Plank - 10 x 5 seconds: bodyweight
Cobra Chest Press Up- 3 sets x 12 reps: bodyweight
Bird-Dog - 2 sets x 10 reps: bodyweight
Supine Band Pullover - 3 sets x 12 reps: 3 sets x 12 reps: 3 x 8 lb band
Floor Dumbbell Chest Press - 3 sets x 12 reps: 3 x 8 lb dumbbells
Dumbbell Lateral Shoulder Raise - 3 sets x 12 reps: 3 x 5 lb dumbbells
Anchored Band Bicep Curl w/accessory bar - 3 sets x 12 reps: 3 x 20 lb band (doubled over) + 1 lb accessory bar
Dumbbell Tricep Kickbacks - 3 sets x 12 reps: 3 x 5 lb dumbbells
Supine Clam Shells with Loop Band - 3 sets x 12 reps: 3 x Light Fabric Loop band (10-15 lbs) around thighs
Supine Hip Adduction with Pillow Squeeze - 3 sets x 12 reps: 2 decorative pillows
Side Lying Leg Lifts with Loop Band - 3 sets x 12 reps: 3 x Light Fabric Loop band (10-15 lbs) around thighs
Stability Ball Bridge - 3 sets x 12 reps: bodyweight
March with Double Knee Raise - 3 sets x 12 reps: bodyweight
Stability Ball Supported Curl Up - 3 sets x 12 reps: bodyweight
Palloff Press - 3 sets x 12 reps: 3 x 8 lb band
Full Body Stretch (holding each stretch for a count of 10 per side) - 10 Minutes
I'm finally ready to share my Physical Therapy-Based and Inspired full-body workout!
Everything in this workout is based on my physical therapy exercises outside of the forearm plank, seated cat/cows, cobra chest press ups (they’re from my DHMC physical therapy) and 9 of the upper body exercises.
I took all my PT exercises and turned them into the warm-up and main workout. I have permission to add upper body work as long as it's low weight and gentle which is the plan.
Before adding them I researched every exercise to see if standing or sitting was safer as well as doing lying down exercises on the floor vs the bench and picked the safest ones that I am familiar with and know proper form for. I'll be doing this workout in my home gym rather than an outside gym.
The lower body portion in both A and B days is pretty much the same workout with maybe 1 exercise difference because I'm doing the exercises I was told to do but I had more leeway with the upper body so they're somewhat different between the two days.
Since the workout is full-body I plan to do it every other day and I will continue to work with the recumbent bike both on the full-body days and the "off" days. The plan for how many days a week right now is to go day by day and see how my back and hip feel but eventually I'd like to be exercising 6 days a week.
As you can see in my visual workout I left room under each exercise to make notes for that day’s work because, while the sets and reps are written down, they may change as I go depending on how I feel that day.
For my cool down/stretch I took my old, favorite cool down and removed all the stretches and poses that my back might have issues with.
Once I start physical therapy again (on hold while waiting for my restart with different insurance on November 18th) I will be changing the workout when new exercises are given to me as I progress but this is what I have to work with until then.
I can't wait to give this a go tomorrow!
So because I’m not busy enough working on my 300 Hour yoga teacher training 😂 I decided to get officially certified in Aqua Yoga through White Crow Yoga.
I had a plan in the works to offer Aqua Yoga earlier in the year but then I hurt my back again badly and the plan was put on hold.
A while ago I decided that I may as well get certified in it while I continue to work on my back with physical therapy so that by the time I’m physically ready to teach I’ll be mentally ready as well.
Really excited about this program and looking forward to working on this certification while still doing in work on my YTT!
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