My workout for the next 6 weeks

This is going to be a long post.

Today, I want to detail the workout routine that I will be following for the next 6 weeks.

The routine combines cardio, core and weight training. I've taken routines and circuits I've learned from three different personal trainers and arranged them into 4 unique workouts that will hopefully target the entire body over the duration of the 4 workouts.

Again, I must remind my readers, I am NOT an expert. I am simply just like you; a person who seeks to improve their overall fitness through a regular exercise routine.

It would be awesome if some of you decide to join me by following this routine. I really want to hear how it works for you, what you like, what you don't like and the areas of your body you want to target. There is no one single right or perfect way for everyone or anyone to workout. Its all a matter of trial and error; then adjusting things once again. Together, we can achieve a healthier lifestyle!!

And now on to the routines:

The Overview

I've been advised recently that I need to have more rest time between workouts. It was suggested that I workout one day and rest the next.  For me, this doesn't work very well.  One of my main reasons for starting a regular exercise routine was to relieve stress. I tried the one on, one off schedule this past week and I don't like it.  Its not helping my stress level. So instead I will be working out two days, resting one day, working out three days, resting one day. This rounds out  a 7 day week, and spreads out the workouts and rest days a little better than the schedule I had previously where I worked out 5 days in a row then rested two.  Its a trial and error thing, so I'm gonna try it for a week, then let you know if I need to adjust it, or if its working fine.  Everybody is different. Every "body" is different. So YOU will have to judge for yourself what routine works best for you.

Rest periods are important. This is the time when your body actually gets stronger. During the workout, you are breaking down your body. The rest time is the pay-off time.  For a better more technical explanation you can read more here: The Importance of Rest Periods

I've included links to more information on each part of my discussion here. I want to be as detailed as possible so that you can find out what each exercise looks like. To be honest, I had no clue what a downward dog was until a few weeks ago.

DAY ONE

Thursday - The Barry Core Workout (1 hour)

Yes, I started my 6 week challenge today, and today is Thursday. I don't believe in waiting to Monday to start something. I got the urge to do it today, so today is when I begin. Why put off to Monday what I can start today??

Back to the topic:

Overview:

10 minutes of cardio (your choice: elliptical, treadmill or stationary bike)- make sure you are pushing the cardio so that your heart rate hits the optimal level for your age and weight. Check here to find out your recommended cardio heart rate

The Set

10 reps Vertical Leg Lifts


10 reps Vertical Leg crunches(10 left leg raised, 10 right leg raised, 10 both legs raised)


10 reps Hip Lifts (I put my feet up on a cardio step for this one)

10 reps Split Squat with raised leg (this video shows the leg raised way too high, I only use a cardio step and keep my back leg placed firmly on the step; lower yourself straight down so that the work is done by the front leg. You should feel this in your butt and your thigh) Do 10 reps with your left leg in front and 10 reps with your right leg in front.

3 minutes cardio (your choice: elliptical, treadmill or stationary bike)

repeat The Set

Each set takes me about 20 minutes to complete. You will probably complete two sets, add in your starting 10 minutes of cardio and that leaves you with 10 minutes to stretch at the end of your workout.

Day one is done!! Congrats!!

Day Two

Friday - Free Weight Workout (1 hour)

They say nothing in life is truly free. Well that also applies to this workout. For women and beginners start with a modest weight. I use 10 or 12lb barbells and 20 and 30lbs dumbells.  Pick a lower weight to try. If after the second set you still feel no burn, then up the weight a bit. Check here for a few more awesome tips

The Set

10 reps Bicep Curls


10 reps Shoulder lifts (do 10 reps each front and side lifts)

10 reps Stiff Legged Dead Lifts - don't be afraid of this video. I chose it because her form is perfect. I use 30lb weight. Start with 10 or 20lbs if you are a beginner. The form is most important to get the most benefit from this exercise. Keep your knees slightly bent and "stick out" your butt.

10 reps Standing Zottman Dumbell Curls - I couldn't find a video that fully illustrated the move I was taught by a PT. This video shows half of the move. Once you raise the dumbells to your shoulders, pause and then push straight up past your ears. Once you have them raised fully, this is when you turn them, return to your shoulders, pause and return to your waist. I'm hoping my explanation makes sense.

10 reps Tricep Press to forehead - The video shows dumbells, I use barbells; usually 20lbs. I tried 30lbs once and had trouble lifting the weight. As the video indicates; the key is technique.

repeat The Set

Finish your workout with 10-20 minutes of cardio (your choice; elliptical, stationary bike or treadmill)
Stretch

Day Three

Saturday - REST!!!

Day Four

Sunday - The Rich All-Over Conditioning Workout (1 hour)

This workout uses full range motion to target a variety of muscle groups and give you a nice overall workout.

Start with 10 minutes of cardio(your choice; elliptical, stationary bike or treadmill)

The Set

10 reps Medicine Ball Chopper and 10 lateral chopper - You can use any weight; kettlebell, dumbell, or just a weight. I use either 8 or 10lb weight. I was unable to find a video that showed the entire exercise. This one shows the lateral. I was taught to start with the ball above my head. Legs slightly wider than shoulder width apart. Push the ball down and through your legs, then back up again. Stretch up fully and push up onto your toes. This movement also forces you to balance and uses more core muscles. Do 10 reps each top to bottom, left to right (as shown in the video) and right to left.

10 reps Single Leg Anterior Reach (10 on left leg, 10 on right leg) - Looks simple, but again the focus is on balance and the exercise utilizes your core muscles. I use a dumbell stood on end as the tripod point since my gym doesn't have cones.

10 reps Split Squat (without cardio bench) Same technique as shown above on Day One.

10 reps Smith push up or TRX pushup - If your gym doesn't have a TRX then use a bar as demonstrated below.


10 reps Recline Row or TRX row (if available)

10 reps curl up/ situp - Oddly I couldn't find anything to demonstrate this. Lie on your back. Your legs should be bent perpendicular with your feet flat on the ground. Basically you curl up then continue to sit up. The idea is that you are using only your abs NOT your back, NOT your neck NOT your arms. It helps to have someone hold your feet. I place my feet under the edge of a treadmill or other machine at the gym.

10 reps hip lift (without raised legs) - See above Day One for the demo.

10 reps Bird Dog, 10 T-reach roll - This first video is the Bird Dog. For the T-Reach; start in the same position as the bird dog. Reach your right arm under your body and across to the left side. Then swing back out to reach back to the right extending outwards to your right side in a T from your shoulder. Stretch back and try to pinch the shoulder blade inwards while opening up the chest. Repeat 10 reps with each arm, left and right.

3 minutes high intensity cardio (your choice; elliptical, stationary bike or treadmill)
Rest one minute

Repeat the above set

Its a pretty long set, so I normally only get 2 or three sets done in an hour.
Finish your workout with stretching.

Day Five

Monday - Cardio Kill Me Now Workout (1 hour)

This one I created myself to cut through the boredom of cardio. If my knees were without problems, I could probably spice it up by joining a cardio class; maybe Zumba or something like that.

Have lots of water on hand for this workout and keep hydrated throughout.  You can approach this workout a few different ways. I used to begin each cardio starting slowing and finishing high. Now I find that I get more from intervals: Three -5 minutes of high intensity then 1-3 minutes of low intensity; alternating at intervals.

I use all three cardio machines; treadmill, elliptical and stationary bike. It doesn't matter which one you start on. I like to start with the elliptical, then the treadmill and finish on the bike. Do 20 minutes on the first machine; 15 minutes on the second and 10 minutes on the third. Finish your work out with 10 minutes of stretching.

Repeat the above workouts:

Day Six

Tuesday - The Barry Core Workout (1 hour) see above for details

Day Seven

Wednesday - REST!!

Yes, there are 4 workouts, two rest days and 7 days. (two days on, one day off, three days on; one day off; repeat) The idea is that you are not doing the same workout on the same day of the week. It gives you variety which hopefully will keep your interest and avoids getting into a rut. However, that being said, after the 6 week mark; I'm going to have to change up the routine because your body tends to adjust. Changing up your routine helps to avoid hitting plateaus.

This is probably my longest blog post in here. I wanted to be detailed. This will also serve as a reminder to me!!

Any questions?? Let me know.

I will check back in a week to let you know how this new routine is working out for me, and to hear how its working for you.

Until then...don't sweat the small stuff!!

Post Injury Update

As you know, I hurt my back on Sunday. Monday was painful and slow moving. Tuesday was stiff and irritable. Wednesday was "it only hurts when I laugh". Thursday was "I can't stand this any longer I'm going to the gym".

 

Today is Friday, and today is, "OMG I stayed too long at the gym yesterday, and I've regressed back to Tuesdays "stiff and irritable".

 

Moral of the story: when your doctor tells you to walk, just walk. I walked at 3.5 mph on the treadmill yesterday for 20 mins. Then I decided I could handle some of the conditioning exercises my new trainer gave me two weeks ago. I spent another 40 mins doing conditioning.

Then!!
Oh yes!!
There's more!!!

I went for a walk with my daughter. And that was after walking downtown for an hour or so.

What have I learned??

Well, for starters; I am quite stubborn. (no kidding)

The biggest lesson I learned this week; The older I get, the more I realize that I really know very little.

There is sooooo much to learn; and so little time.

until next time; don't sweat the small stuff!!

CAH productions Tees

The Importance of Proper Form During Exercise

The Importance of proper form during exercise cannot be overstated. Ask any personal trainer or fitness coach and they will tell you that doing 5 reps of any exercise using correct form and technique is more effective than doing 20 reps with poor form.

You might think this topic is pretty straight-forward, but actually it is fairly complex. The reason for this is because knowing and practicing correct form during exercise is a skill that requires learning and repetition.

Throughout this blog, I have extolled the virtues of exercise, regular daily exercise and being motivated to start an exercise routine. Motivation, determination and routine are fantastic and all necessary to achieve your fitness goals. However, you also need know-how; that is to say, you need to know the correct way to exercise. You need to learn correct form.

Think back to high school, or even grade school and Phys-Ed class (or Fizz-Ed class as I like to remember them as). Surely you can recall at least one well-meaning teacher who taught you how to do situps and push ups. Sit Ups were performed by laying flat on your back, then reaching up and across to touch your toes. Personally, I never really felt much going on in my gut, but my back sure did hurt afterwards. Push-ups seemed just as pointless to me, no one told me to squeeze my butt and keep my back straight not swayed. So again, very little affect for me at that time, except again to aggravate my back.

No fault to the Fizz-Ed teachers; they were simply teaching what was practiced at that time.

These days, physical fitness and nutritional health are not just for the fringe few. Fitness and health have become "buzz words" that are known by the general public. Yet sadly, only 15% of Canadians achieve the recommended weekly 150 minutes of physical activity; according to the Globe and Mail . What the Stats Can survey does not take into account is the quality of the exercise that the 15% are engaging in. I think its safe to say most people would prefer quality over quantity in most things; TV shows, movies, food, cars etc.

So I've kinda wandered away a wee bit from my original thought here, but the point is that correct form (aka: quality) is very important during your exercise sessions. So now the question is, how do you learn correct form??

You can research; like I've done here for you OR you can book a few personal training sessions with a qualified Personal Trainer at your gym.

If you decide to take the route I recommend most, which is work with a Personal Trainer; make the most of your sessions by asking outright what you want to achieve; that is TELL YOUR PERSONAL TRAINER WHAT YOUR FITNESS GOALS ARE. They can only help you if you tell them; so don't be shy. Second; during your training sessions, if you have any questions or are unsure about what you are doing ASK QUESTIONS!. The best Personal Trainers will respond to your questions and will be further inspired by your interest in your own physical health.

When I started my most recent personal training sessions, my trainer had me use free-weights for some of the exercises. I had never used free-weights before and I told him that so that he would know I was a beginner. This gave him the opportunity to teach me the correct form; thereby achieving maximum effect while performing the exercises AND most importantly; avoiding unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Again; I want to repeat that last point:

Using proper form during exercise will help you to achieve maximum effect while performing the exercises AND most importantly; avoid unnecessary injury or strain that can happen when you perform an exercise with poor or incorrect form.

Of course, you can also learn correct form from books and videos. Be sure to check the dates to ensure the information is current and check if the author and their information is backed by a government agency or other qualified agency.

I found a few web sites and videos in a quick search for correct exercise technique:

Side Crunch

Squats: this one describes the squat technique I use which was taught to me by my personal trainer 

Abdominal Exercises: This video shows a series of exercises done together to achieve optimal results, I actually use about half of these exercises in my own routine. The demonstrator in the video is quite good at explaining the mechanisms behind the exercises

I'm pretty picky, these three were the only ones I found so far, that were easy to understand and also showed correct form during the exercise. I was trying to find some videos showing free weight exercises similar to the ones I have been taught. But I was not able to find any today.

Basically, I use a 20 or 30lb barbell for the first exercise. The idea is to hold the weight in front of you, allowing your arms to relax stretched down fully  in front of you while you stand with your legs hip width apart, knees very slightly bent, feet pointed forward. Slowly bend at the waist (do not bend at your knees); pushing your butt out behind you until your hands holding the weight lower past your knees. Be sure to keep your chest and head up, looking straight ahead. Hold for 1 second then come back up more quickly than you went down; squeezing your butt while doing so. Keep your core (tummy) tight during the exercise. If done correctly; you should feel the exercise work your butt, thighs, tummy and lower back. I had started with 20lbs several weeks ago and today I used 30lbs and was able to feel the exercise again. Do about 15 reps, then mix with 15 reps of two other exercises and repeat 4 times. 

If you find some great videos showing excellent proper form for exercises, please send me the links and I will post them here for everyone to share.

The summary of today is to remember that proper form is extremely important during your exercise routine. Whenever you are unsure, always ask a personal trainer or seek other professional advice. An easy rule to use is that if the exercise is causing you pain; then its probably not working correctly. The key is to know the difference between pain and the normal burn you feel when working the muscle correctly. A personal trainer can help you to learn this and they can help you to achieve your own fitness goals.

Until next time; don't sweat the small stuff...