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.
Next …
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.
Jumping Jacks
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
Notes:
– 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.
Kettle Bells
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.
Push Ups
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.
Summary
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.
Related Fitness Posts
First Barefoot Mile on Pavement
Here is my Diabetes Warrior Info:
My Diabetes Meal Plan ( a true diabetes diet, not like most of those promoted by American Diabetes Association)