I hate working out….but, I love working out. For me, working out is one of those things that I’m not excited about at first. Initially, I don’t even want to bother with working out (especially when I haven’t worked out in a while). I don’t have the motivation to go for a run or go to the gym. Then, for some reason once I start working out for a while, I start really getting into it. When I see myself finally making progress I continue to push myself more and more. What initially feels like a burden, turns into my favorite activity. Does anyone else know the feeling?
Recently, I decided to get back into shape, again. I seem to have this problem where I work out and stay in good shape for a while and then I get sick or go on vacation or something comes up and I stop going with my normal routine. It’s like this bad funk I get into where I go through waves of taking good care of my body and then losing track of my health. The thing I realized is that even if I only spend ten minutes a day working out, it’s still ten minutes that I worked out. So, even if you only have ten minutes, get your butt off the couch and make the most of it. Maybe it doesn’t seem like fun at first, but when you start seeing results you’ll feel a lot better.
One thing I commonly find is that when I start exercising and taking care of my body, I start being more conscious about what I eat. That is to say, whenever I work out I start eating more healthily. It’s something that just happens, because I don’t want to back track on any progress I’m making when I’m working out.
I’m a little bit embarrassed, but I figure that if I’m going to go on this journey, I might as well do it 100%. So, I decided to step out of my comfort zone and track my progress while I work out.
Currently, I’m weighing in at 111.4 lbs at a height of 64 1/2 inches (or Around 5’3″)
There are different ways to measure whether or not you are presently at a healthy weight. The two most standard ways are using a BMI Calculator and finding your Waist-to-Hip Ratio. According to a BMI calculator, my current Body Mass Index is 19.8, which put me at an average weight for someone of my height. While it is on the lower end of the scale, my BMI is not considered underweight. My natural waist (just above my belly button, not the smallest part) is 25 inches, and my hips (measured around the widest circumference of my buttocks) is 35.5 inches. According to a W2H Calculator, my waist to hip ratio is .71, also indicating that I am currently at a healthy weight.
One week from today (next Wednesday) I’m going to weigh in again and take my measurements again. It’s important to make sure that when you work out, you’re still eating enough and maintaining a healthy weight so if you end up working out a lot, make sure you’re getting enough nutrition. I don’t want to do measurements on my arms, legs, and everything today, so I’ll do that tomorrow and start tracking that progress tomorrow.
Now, for today’s workout…Since I’m by myself it’s a little difficult to take photos doing these exercises, so hopefully tomorrow I’ll have someone help me so I can better accurately depict what I’m doing. I like to workout in circuits, that is doing a few exercises 2-3 times each and then switching. Always make sure that you warm up your body before you work out to prevent injury, and stretch after your workout to help relax your muscles and cool down.
10 Minute Warm Up: Your Choice – Run, Jog, Jump Rope, Power Walk..Anything that gets your muscles warm and ready to work.
Circuit 1: This circuit is done holding a single 10lb weight between hands. You can start off without using any weights, or use more weight if you’re comfortable. Here you’re going to do the same combination of three tips of leg exercises, just moving your foot position.
The first type is a regular squat. A squat starts in standing position where you then move your hips back and bend your knees until you reach a 90 degree angle (making sure your knees don’t go over your toes) and come back to standing.
The second type is a full to tip toe squat. Here, you start at standing position and sit back into your hips until you reach a 90 degree angle with the floor. From here, (still at 90 degrees) raise onto your tip toes while still squatting. Then fully extend your legs so you’re standing on your tip toes and then lower your feet to the floor.
The final type is Leg Raises. Here, you have your feet flat on the ground and you lift yourself up off the ground by standing on your tip toes and squeezing your bum.
Each of these three leg exercises will be completed using 5 different feet positions. In case you don’t know ballet positions, use this handy guide so you know how to position your feet.
10 – 1st Position Squats
10 – 1st Position , Tip Toe Squats
10 – 1st Position Leg Raises
10 – 2nd Position Squats
10 – 2nd Position , Tip Toe Squats
10 – 2nd Position Leg Raises
A sumo squat is where you have your feet on the ground to opposing walls, farther than hip width apart, pretty much as wide as you can go while still making a 90 degree angle with the floor.
10 – Sumo Position Squats
10 – Sumo Position , Tip Toe Squats
10 – Sumo Position Leg Raises
10 – 5th Position, Left Foot Forward Squats
10 -5th Position, Left Foot Forward Lift Squats
10 – 5th Position, Left Foot Forward Leg Raises
10 – 5th Position, Right Foot Forward Squats
10 -5th Position, Right Foot Forward Lift Squats
10 – 5th Position, Right Foot Forward Leg Raises
Circuit 2: Down to the mat, repeat each exercise 2 times
25 – Full Crunches legs and back off the mat
25 – Bicycle Crunches, Back Off the Mat
5 – Leg Raise Crunches. Lay on your back prop yourself up with your arms at a 90 angle so your elbows are on the mat. You put your legs up at 90 degrees lower them and raise them until you’re at a 45 degree angle do this twice up and do and twice to the side, repeat 5 times total.
10 – Opposite Leg Crunches. Extend your legs completely out lay flat on your back. Reach your right hand and lift your left leg completely straight until they touch, Repeat with your left arm and right left.
Circuit 3: Repeat Each Exercise Twice
10 Each Leg – Side Lunges. Here your feet go to opposing walls, feet should be more than hip width apart.
10 Lunge/Squat Combo – Alternate Which Leg Goes First.
Chair Pose 30 Seconds
10 Each Leg – Leg Raises
Circuit 4: Repeat 2x
15 – Side Bend Shoulder Press Left Arm with 15 lbs
15 – Side Bend Shoulder Press Right Arm with 15 lbs
15 – Stiff Leg Deadlifts with 15lbs
100 Jumping Jacks
Circuit 6: Repeat 2x
25 – Bridge Lifts (On the Floor)
30 second mountain climbers
10 push ups
25 – Hip Extension: Get on all fours and lift your back leg so that you press your heel into the ceiling (25 on the right leg, and then 2nd time around 25 on left leg)
Stretching: 10 minutes
I know it doesn’t seem like a lot, but you’d be surprised how much of your body you can tone and get into shape with just a few basic exercises. This mini-workout will help you burn fat, boost your metabolism, and get your body into shape. I like to switch it up a little every day, but there are definitely some exercises that are my favorites ( I tend to do those everyday). Tomorrow, I’ll get to doing some more measurements so I can better track my progress along with some photos of exercises and what not. I also plan on posting a meal guide as well as information on vitamins, and what not. I’m learning and trying new things as I go, so feel free to jump on in and offer any suggestions you may have to help me reach my fitness goals. Hopefully this motivates you to get into shape too!