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-   -   Exercise of the Day - Weekly schedule! (http://www.justmommies.com/forums/f1832-2010-playroom/2023170-exercise-day-weekly-schedule.html)

krissy1989 June 25th, 2010 08:25 PM

Exercise of the Day - Weekly schedule!
 
If you're an already in-shape individual, feel free to increase any of the exercise sets. Just remember to not start out with a bang! :)

This weekly schedule should be repeated for 2 weeks (until 7/19/10), at which point some of the exercise sets will increase in number as we all get stronger and healthier. I've set up an asterisk system so that you can switch up your exercises with ones from the key at the bottom of this post. Cardio exercises are indicated by 1 asterisk, and strength exercises are indicated by 2 asterisks.

Remember to drink lots of water, especially if you're BF'ing!




Monday:
~30-40 minutes of cardio*
~2 sets of 8 push-ups**
~2 sets of 10 crunches**

Tuesday:
~Relax day! This is a good day to still stay active by doing some house chores. :)

Wednesday:
~30-40 minutes of cardio*
~2 sets of 10 knee-to-elbow crunches**
~2 sets of 10 push-ups**

Thursday:
~30-40 minutes of cardio*
~20 leg lunges (10 per leg)**
~10 squats**

Friday:
~Relax day!

Saturday:
~30-40 minutes of cardio*
~3 counts of wall presses**
~20 leg lunges (10 per leg)**

Sunday:
~30-40 minutes of cardio*



Asterisk Key: I've tried to explain these exercises, but if you're still unsure how to do them, Google and Youtube will be your best friends! You don't need any gym equipment to perform these exercises, which is why I like them. :)
___________________________________________

*Brisk walking with stroller or baby carrier

*Alternating jogging/walking (5 min walking, 3 min jogging, 5 min walking, 3 min jogging, etc)

*Dancing (Zumba dancing, belly dancing, generic pop dancing, etc)

*Bicycling

*Swimming

*Running/jogging

*Hiking
__________________________________________

**Crunches (lower back doesn't leave the floor; only shoulders and head lift up as ab muscles are contracted. Make sure you don't pull on your head; keep your neck straight!)

**Push-ups (either floor push-ups, in which case you keep your back and buttocks in a straight line; or wall push-ups, in which case your feet are about 2 feet from the wall, arms shoulder-width apart)

**Knee-to-elbow crunches (the small of your back doesn't leave the floor, as you alternate between bringing your right knee to your left elbow, and your left knee to your right elbow)

**Lunges (take a big step forward with one leg, and then squat down, making sure your knee doesn't go past the tip of your toe)

**Squats (stand with feet slightly wider than shoulder-width apart, toes pointed forward, and then steadily lower your buttocks until your legs form 90 degree angles to the floor)

**Wall press (This is really good for strengthening your triceps, or underarm. Stand about 2 feet from the wall, and then press your palms against the wall at shoulder-height. Then push against the wall as if you're trying to move it. Hold this pressure for a count of 20 seconds. Believe me, it doesn't sound hard, but your arms will hurt after a few reps!)

mylene169 June 25th, 2010 08:58 PM

Re: Exercise of the Day - Saturday!
 
I was just thinking we could do something like this as a weekly sticky! :) If someone wants to put together a week's worth of work-outs we can sticky it and check in on that thread all week as we complete each day's work out.

These are great challenges Krissy! Easy enough to start out, but enough to get you moving! Love it :)

Kittynoah June 26th, 2010 05:00 AM

Re: Exercise of the Day - Saturday!
 
I've been doing the walking daily - but now need to start adding more! Thanks Krissy, I am going to accept this challenge!

Kittynoah June 26th, 2010 06:26 AM

Re: Exercise of the Day - Saturday!
 
So I did it! I've been walking everyday - so that wasn't a biggie. but I was able to do the push ups and did more than the 2 sets of 15 crunches. But ouch! I haven't worked my abs since I found out I was pregnant!

krissy1989 June 26th, 2010 08:13 AM

Re: Exercise of the Day - Saturday!
 
I'm definitely all for doing more if you're able to! But don't start out too fast!

Quote:

I was able to do the push ups and did more than the 2 sets of 15 crunches. But ouch! I haven't worked my abs since I found out I was pregnant!
Like you, I used to be able to do like 40 crunches easily before pregnancy (crunches are harder than sit-ups, which is why I picked them, since they accomplish more). But now we have to keep in mind that our bodies have been through a lot, so I don't want to make my abs go through too much at once. I want to build up gradually. :)

Twhylite21 June 26th, 2010 11:36 AM

Re: Exercise of the Day - Saturday!
 
Did everything, but added extra pushups and crunches!

krissy1989 June 27th, 2010 04:08 PM

Re: Exercise of the Day - Sunday!
 
Updated for Sunday. ^_^ If anyone wants to add exercise ideas, feel free!!

hellolove June 27th, 2010 07:59 PM

Re: Exercise of the Day - Sunday!
 
Doubled it, but did it! Heck yeah!

krissy1989 June 27th, 2010 08:36 PM

Re: Exercise of the Day - Sunday!
 
Okay, did it! I'm a late exerciser. It's the only time of the day where I can have some time to myself, as I usually stay busy all day. I chose to dance (to System of a Down, wooo!!), since it poured down rain today.

Also, I'm updating for Monday. :)

hellolove June 28th, 2010 07:12 AM

Re: Exercise of the Day - Monday!
 
I have a helpful tip! If you want to wear your kiddo during wall push ups or the lunges, it adds weight or in other words resistance... Just wearing the baby while standing works your back and abs because the effort it takes not to slouch!!!

krissy1989 June 28th, 2010 01:21 PM

Re: Exercise of the Day - Monday!
 
That's a great idea! :) Let's all incorporate our LO's into as many of our exercises as we can!

Silly-Ten June 28th, 2010 06:40 PM

Re: Exercise of the Day - Monday!
 
dancing is great!! I had this really thin friend and she said she is constantly dancing whenever she was at home... its fun with the kiddos too..

krissy1989 June 29th, 2010 01:20 PM

Re: Exercise of the Day - Tuesday!
 
Up for Tuesday. Sorry for the lag, people. I don't feel well today, and Caleb had an appt. I think that two relax days a week (but not in a row) are great, especially if you haven't worked out in a while and need time to build up slowly. So, I'm thinking that two days of exercise, followed by one relax day, is good, if everyone agrees. :)

hellolove June 29th, 2010 05:44 PM

Re: Exercise of the Day - Tuesday!
 
I definitely needed a "relax day". I did Jillian Micheal's No More Trouble Zones yesterday and can hardly bend my legs today :( walking this morning was a ******!

krissy1989 June 29th, 2010 07:17 PM

Re: Exercise of the Day - Tuesday!
 
I have a Jillian Michaels DVD, as well. Even when I was in a lot better shape than I am now, it was a killer, so I don't think I'm quite ready for her yet. lol

krissy1989 June 30th, 2010 03:04 PM

Re: Exercise of the Day - Tuesday!
 
Wednesday is up.

krissy1989 July 1st, 2010 08:21 PM

Re: Exercise of the Day - Tuesday!
 
Sorry I lagged, people. :( I guess I'm not good at being responsible for things like daily exercise schedules. *sigh* Well, I guess today was just a "relax" day. I hope you did better than me with the eating healthy! I had a candy bar and steak. :eek:

hellolove July 2nd, 2010 12:31 PM

Re: Exercise of the Day - Friday
 
Steak is okay Krissy! You need extra protein to help build and heal those muscles from working out! I have a funsize candy bar everyday! :)

krissy1989 July 2nd, 2010 06:51 PM

Re: Exercise of the Day - Weekly schedule!
 
I revised and edited! :D It's easier to make a weekly schedule---I don't know why I didn't just do this from the start.

If this could be made a sticky so that we don't have to constantly bump it up, that would be great! :)

mylene169 July 2nd, 2010 09:22 PM

Re: Exercise of the Day - Weekly schedule!
 
Requesting a sticky now :)

Thanks Krissy! These are awesome!


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