With approximately one month to go until I turn … <drumroll> 50 years young !!!! <gulp>
I wanted to give you a mini-update of my exercise routines, especially for those that do not follow me on Facebook & Twitter.
Wednesday 6/1/11 – Completed 982 Jumping Jacks in 15 minutes… a personal record. :)
Monday 5/2/11 – Shoulder & Arms workout 35 minutes (lunch) and 3 mile run at night.
Sunday 5/1/11 – Completed 34 100 yard sprints barefoot and shirtless, another personal record.
Saturday 4/30 – 309 45 lb Kettle Bell swings in 15 minutes.
I am ALWAYS telling people who have not worked out in awhile to “do more today than yesterday” … obviously you can’t do that EVERY TIME you exercise or workout.
To show you that I “practice what I preach”, below are a few exercises and my progressions with them.
Wednesday 6/1/11 – Completed 982 Jumping Jacks in 15 minutes… a personal record.
Tuesday 5/3/11 Completed 942 Jumping Jacks – in the picture above, you can see a picture of my breaks or ‘sets’ today. 205, 215, 110, 118, 112, 164 with 15 minutes running out after 18 in the final set.
Previous Attempts – the list below is not a complete list, I often do Jumping Jacks … just gives you an idea of the progression….. in 15 minutes. :)
March 14 ’11 = 935
January 20 ’11 = 916
January 10 ’11 = 892
December 12 ’10 = 767
– As you can see, I did not start out doing 900+ Jumping Jacks … start out doing what is comfortable and trying doing a few more each time.
– I also will add Jumping Jacks to a “plyometrics” workout. When I add these, I may only do 100 during the session.
– I began doing jumping jacks to add variety to my workouts, especially on non-weight resistance days. If you do them ‘intensely’ … it’s easy to obtain 80% of your maximum heart rate.
Sprints – (barefoot)
About 26 months ago, I started out walking, then jogging and walking, then jogging and running.
About 20 months ago, I began alternating running and sprinting. I would also run sprints and then walk. I LOVED IT!
My next step was running hill sprints on the hill to the right…. I wore shoes. :) Because that space is not mowed regularly, I never felt comfortable running barefoot sprints on the hill…so I went to the football field at the local high school.
I began running 5, 10, 15, 20, 25 and finally 30 100 yard barefoot sprints. I stayed at 3o – 32 barefoot sprints for a LONG time. Some days only running 20 sprints… but FINALLY …
Sunday 5/1/11 – I completed 34 100 yard sprints barefoot and shirtless, another personal record. I finally broke out of the 30-32 sprint range.
I started out doing Kettle Bell swings with a 20 lber … I progressed to using 30 lb Dumb Bells and finally with a 45 lb Kettle Bell.
Saturday April 30th ’11 = 309 45 lb Kettle Bell swings in 15 minutes, NOT personal record.
April 5, ’11 = 338 Kettle Bell swings in 15 minutes, personal record!
Feb 23, ’11 = 321 Kettle Bell Swings in 15 minutes, a personal record.
May 4, ’11 = 227 Push Ups in 15 Minutes, a personal record.
March 1, ’11 = 216 Push Ups in 15 minutes, a personal record.
February 11, ’11 = 209 Push Ups in 15 minutes, a personal record.
January 17. ’11 = 204 Push Ups in 15 minutes, a personal record.
Note: When I first started doing Push Ups … I don’t recall the actual date but I could only do 7 at one time.
** Do what you can do comfortably and try to do more each time you perform that exercise.
Find a comfortable level of exercise for each of the exercises on this page, “Fitness” and try to do a little more each day until you achieve your fitness and health goals. Also start walking or jogging …and increase intensity…. YOU CAN DO THIS… I did.
Combine the exercise with this MEAL PLAN …and You too can start THRIVING …and not just surviving.
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My Diabetes Meal Plan ( a true diabetes diet, not like most of those promoted by American Diabetes Association)