be part of a 43T Success Team

This has been so much fun focusing on different ways to get a good workout! Yesterday and the day before, I had a great time with Resistant Bands and the Stability Ball.
_{Funny story: A few years ago, I asked the manger of a Fitness Store if he had Big Blue Balls, LOLOL…embarrassing!!}

DAY 10 SUCCESS

RESISTANT BANDS are elastic bands made of rubber tubing used for strength training. They are lightweight, portable, and space saving exercise equipment. Designed to effectively build muscle strength and tone the body, there are resistance bands for a variety of exercises that target specific muscle groups. They are usually color-coded according to the resistance levels they offer – extra-heavy, heavy, medium, light, or extra-light.

This was a crazy-good workout!

1. Tricep Extension behind back (1 min)
2. Bicep Curl (1 min)
3. Squat/Delt raise (1 min)
4. Woodchop, both sides (1 min)
5. Chest Press (1 min)
6. Bent Over Rows (1 min)
7. Lateral Raise (1 min)

DAY 11 SUCCESS

STABILITY BALL is a ball constructed of elastic soft PVC 14 to 34 inches) and filled with air. The air pressure is changed by removing a valve stem and either filling with air or letting the ball deflate. It is most often used in physical therapy, athletic training and exercise. It can also be used for weight training. The ball, while often referred to as a Swiss ball, is also known by a number of different names, including balance ball, birth ball, body ball, ball, fitness ball, gym ball, gymnastic ball, physioball, pilates ball, Pezzi ball, sports ball, stability ball, Swedish ball, therapy ball, or yoga ball. It is larger and much lighter than a medicine ball. (compliments wiki).

1. Pendulum Swing (There is NO other exercise like this one for abs and hips and obliques) 1 min.
2. Oblique Dips – 1 min. ea. side
3. Crunches – 1 min.
4. Back Extension – Hold 1 min.
5. Ball Roll Squat – 1 min.
6. Hamstring Curl – 1 min.
7. Thigh Squeeze – Hold 1 min.

Game plan: 7 exercises a day!

Last week was variety week and consisted of 49 uniquely different exercises with no repeat of the same move within the 49 exercises group.

This week, I want to do theme week, i.e., each day, taking a certain way to exercise and exploiting it the best I can with 7 specific moves.

DAY 8

CALISTHENICS is a form of organized exercise consisting of a variety of simple movements––performed without weights or equipment––that are intended to increase body strength and flexibility using the weight of one’s own body for resistance.

1. Push-ups (1 min)
2. Squats…Chair “rump bump” Lol (1 min)
3. Crunches (1 min)
4. Walking Lunges (1 min)
5. Superman (1 min)
6. Bench Dips (1 min)
7. Step-ups (1 min)

DAY 9

PLYOMETRICS Plyometrics (also known as “pylos”) is a type of exercise training designed to produce fast, powerful movements, and improve the functions of the nervous system, generally for the purpose of improving performance in sports. Plyometric movements, in which a muscle is loaded and then contracted in rapid sequence, use the strength, elasticity and innervation of muscle and surrounding tissues to jump higher, run faster, throw farther, or hit harder, depending on the desired training goal. Plyometrics is used to increase the speed or force of muscular contractions, providing explosiveness for a variety of sport-specific activities. (compliments, wiki). ultra cool link

1. Squat Jumps (1 min)
2. Jump on Box (1 min)
3. Single Leg Lateral Hop (1 min)
4. Lateral Box Push-offs (1 min)
5. Split Squat Jump (alternate legs ea. 10 sec. for 1 min)
6. Tuck Jumps (1 min)
7. Lateral Jump on Box (1 min)

49 unique and distinct exercises completed, 7 a day for the first week.

DAY 6 SUCCESS
1. Weighted Lunges
2. Resistance band around beam, Reverse Flies (1 min.)
3. Resistance band around beam, Standard Row (1 min.)
4. Donkey Kicks (1 min.)
5. Stability ball leg curls (1 min.)
6. Reverse grip row
7. Lateral leg raises

DAY 7 SUCCESS
1. Standing cable adductor (inner thigh) raises
2. Standing cable abductor (outer thigh) raises
3. Pilate Ring thigh squeeze
4. Pilate Ring thigh push
5. Pilate Ring chest squeeze
6. Plank (1 min. with breaks)
7. Plyometric Plie’ squat frog jumps (1 min.)

Success feels good!

Next week, I must think of another creative challenge for 49 more exercises.

Game Plan: Choose 7 exercises and do them. It takes less than 10 minutes usually. Work with heavy weights, 7 reps, or do a one minute circuit exercise.

DAY 4 SUCCESS
1. Lunge walk (1 min.)
2. Squats (1 min.)
3. Plyometric squat jumps (1 min.)
4. Push-ups (1 min.)
5. Assist pull-ups (1 min.)
6. Traditional sit-ups
7. Chest Flies

DAY 5 SUCCESS
1. Cable Curl
2. Cable Tricep Pull-Down
3. Two ft. Step-Ups (1 min.)
4. Tricep Bench Dips (1 min.)
5. Rear Delt lifts (dumbbells)
6. Glute lifts (1 min)
7. Inner Thigh lifts (1 min. ea.)

So far, I haven’t repeated the same exercise. I’ll try to do 49 unique exercises each week, before I repeat the same one again.

1. Trap Shrug
2. Calf Raise on step
3. Tricep Kick-backs
4. Preacher Curl (slow negative)
5. External Rotator (Rotator cuff)
6. Lateral Raises
7. Bent-over Flies (slow negative)

It takes about as long to write this, as to actually do these, when working with lower reps and heavy weights. Studies have been replicated to show that low rep/heavy weight training gets similar results as high rep/lighter weight training. All I know at this point, is I can feel the challenge to my muscles.

Think I’ll start posting just once a week review to avoid so many repetitive posts!

1. Weighted crunch
2. leg raises (chair)
3. Suspended leg raises/oblique
4. One minute circuit crunches
5. One minute circuit flutter kicks
6. Roman chair back extention
7. Dead-lifts

This took just over 5 minutes to do. I can dedicate five minutes a day to weight training. Of course I can.

5 minute weight training: 7 exercises, 7 reps, weighted as heavy as I can safely go.

1. Lat pulldown
2. Machine row
3. Leg curl
4. Leg extention
5. Bench press
6. Shoulder press
7. Weighted squats
How I feel: I can’t believe it, but there are actually endorphins going on here after just 5 minutes! Must be due to working with unusually heavy weights for me. craaazy

TEN TO FIFTEEN MINUTE CORE WORKOUT
30 crunch and holds
30 traditional sit-ups
30 lower back extensions

90 reps

Running Total = 580 reps in six days

This is my sixth day in a row weight training, doing just 3 exercises every day with 1/4 of my body. either: (1)lower body (2)core,(3) chest and back, and (4) arms and shoulders.

I am sore all of the time, but have four days to recover before hitting each body section with 3 exercises, 30 reps each, all over again.

I would not be well on my way to doing regular weight training at this point in my life.

The whole idea is that a little bit of work each day (10 minutes a day) can add up to a WHOLE LOT of results over time.

I am now on day five, each day completing a mere 3 exercises (30 reps per exercise) on 1/4 of my body area. This means every four days, I have completed an intense total body workout.

Today I started all over and did

DAY 5

Legs/Glutes
30 Step-Ups 19 inch step-up
30 Walking Lunges
30 Squats
= 90 reps today…Running total = 490 reps in five days

I can’t believe my lower body is still a bit sore from five days ago! I love this workout plan because it offers an intense challenge to the body with a small investment of time. And with intensity comes results. Thank you, calypte…Without your idea of a success team, I’m not sure if I would have figured out this approach to fitness!

Friday 10-23-09
arms and shoulders
30 cable pull-downs
30 nose crushers
30 curls
30 shoulder presses

Running Total = 400 reps in 4 days

Thursday 10-22-09
Chest and Back
30 Lat Pull-Downs
30 Chest Flys
30 Bench Presses

Running Total= 270 reps in 3 days