So my week easing back into working out has been good...here's what it looked like:
Saturday: 30 minutes on the stationary bike at LA Fitness, followed by 10 minutes of basic ab routine on a balance ball. Kept the resistance low and yet still got a mini sweat on. Yeah...humbling moment.
Sunday: 25 minutes at LA Fitness on the stationary bike before church. Same low resistance of a 2-3 and feet felt good.
Monday: repeat! lol another 30 minutes on the stationary bike at LA Fitness- this time the hills program at a 4 resistance. A little boring, I know. But Colleen needs to ease in....
Tuesday: Rest day. See, I can ease in!
Wednesday: lower body strength training! After a great podiatry apt on Tuesday followed by a good talk with Barb about next steps, I felt ready for some strength training. I had to force myself to take it easy and only do one set. I was glad because even with just one set I was a bit sore by Friday!
Here's my routine, with some pictures thrown in for fun. This workout requires very little equipment: a balance ball, and circular resistance bands. Cheap and I can do it at home ;)
- Balance Ball wall squats- 15 reps
- Traveling lunges- about 10-12 each side, I wasn't counting well
- Side Steps with hard band- about 20 steps each side
- Clamshells- 2 progressions with the light band around knees, 15 reps on each side
- Reverse Leg Curl on Balance Ball - 12 reps
- Calf Raises- 10 reps slow, 10 reps fast of 3 different foot positions: straight, toes in, toes out. This was WAY too much! My calves were tight like rocks Thursday and Friday.
- Abs: all on balance ball- 25 straight crunches, 25 left oblique, 25 right oblique, 25 straight crunches
And then I ended with a nice long stretch!
Thursday: 60 minutes on the stationary bike at LA Fitness! Yeah....a big jump. Adrian was there for an hour for a boot camp class (Go Adrian!!) and I just took it each minute at a time and felt comfortable doing the whole hour, so I did! Hills routine ranging from a 5-6 resistance. Very light in comparison to my old typical of nothing under a 10 resistance. I have to remember to ease in, though.
Friday: 30 minutes of walking outside around LA Fitness, then I did the lower body strength training routine from Wednesday, with a few more reps on some. Traveling lunges I increased to 15 on each side (and I counted). Side steps with the hard band, I did 30 steps on each side. Clamshells I did the same 2 progressions and 15 reps, but with the medium resistance band. The light bands just felt too easy on Wednesday. I didn't do the reverse leg curl at all, I did a little different ab moves but the same number, and I cut way down on calf raises- just 15 straight slow and controlled. I don't want my calves to feel like rocks tomorrow on my hike. And of course a good stretch to round it out.
I felt really good leaving the gym today. I'm proud of myself after this week!
So, I don't usually post my workouts for everyday- is this something you guys would like to see or you couldn't care less? lol. Let me know!