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So today I read the High Reps 10 - 20 or any one exercise are done to develop endurance and increase strength and only a little muscle size is gained. Done by people who do not want to gain bulk or trying to maintain size. Lower Reps 1 - 6 with very heavy weights increase muscle size and adds strength. I guess I knew that to some extent but this was the most clearly stated on livestrong.com
10 months, 4 weeks ago on DAY 12 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders
My favorite workout so far....I was exhausted.
This was my favorite workout for the lower body. I did this followed by a 5.25 mile jog this evening---- just finished up about 30 minutes ago. As much as I will walk/jog/run ---- I hate working out my lower body otherwise.
11 months ago on DAY 11 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs
That front arm deltoid raise was a killer. I used 5lb. weights on that myself, but did manage to squeak out 60 total reps (20X3). Not certain I got the Ball Ab Rollout one but I guess I will know later. My abs are still sore from the last couple of days of getting back into this.
11 months ago on DAY 10 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders
I need to get back to at least doing part of my exercise in the morning....I did however feel like I needed to add a bit more to the routine tonight, so did the advanced at max reps but added in 10 minutes of stairs and a bit of ab work. My core is my weakest area so anytime I can add to that, I probably will. I did not do any additional cardio other than the stairs today ---- tomorrow, I am hoping to do a long run.
11 months ago on DAY 9 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs
I am back...working out other than walking/running on beach didn't happen. I picked up here where I left off and regretting my time off. I thought about starting over at the beginning, but I figure I will just pick up here and go from there. Again I did 3 sets of each 20 reps. followed by a 4 mile walk this evening.
11 months ago on DAY 8 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders
Are your folks keeping up? I see fewer posts now as I have reached Day 5. I finished this about 9:15pm tonight. It was a tough for certain. Took me about 35 minutes for 20 reps - 3 circuits still. Plus I ran 5.5 miles this morning and walked another 2 miles after doing this workout.
11 months, 1 week ago on DAY 5 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back, Shoulders & Abs
Just looking ahead....Tip for the push-ups on the ball....if you can't keep it stabilized put the ball up against a wall to keep it steady.
11 months, 1 week ago on DAY 8 ~ 30 Day Dumbbell Challenge ~ Arms, Chest, Back & Shoulders
My comments from day 3 didn't post --- I was having issues in the airport, but tried to give it a shot. I have totally forgotten what I posted yesterday, but I did day 4 this morning. Had planned on taking the day off from cardio today, but was able to fit in almost 4 miles before they kicked me out of the gym ---- just a nice walk on the treadmill. The ball really helps to increase your core muscles without you even realizing it because it makes you work on your stability. When I get to Jacksonville, I may not have a gym or weights so I did pack my bands and we will see how I need to modify some of the workouts over those 4-5 days.
11 months, 1 week ago on DAY 4 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Inner Thighs, Calves & Abs
So after Day 1 yesterday, today I was sore, but good sore and the amount of soreness that I like to feel to know that I had a quality workout. Mind you, I also ran intervals yesterday. My cardio of choice is walking, jogging, running, etc. I never was a runner in my life until a few months ago - matter of fact, I used to hate it. Sunday's are usually my long run days - 7 miles or more at a leisurely pace (5.0 mph). I did this workout just before lunch today and I did have some issues in my legs cramping after the first circuit. Once again, I am doing the routines at the Advance level. I have issues with lunges too, so I scaled those back to only 12 - it is not that I can't do them, I just have very tight quads and after doing some sprints yesterday, they weren't going to allow me to do much. Additionally, like I said, I still need to get my long run in today and I didn't want that to suffer. Most exercises again I could have used heavier weights, but I am sticking to 5lb - 8lb dumbbells and one 10lb kettlebell for the squats.
FYI: I hate working out my legs!
Find a cadio routine that you like and can commit to a minimum of 3 days a week (30 minutes minimum). It can be running, walking, biking, eliptical, swimming, etc. - whatever it is that you like and will stick with. Remember the tight quads I mentioned ---- I actually can't do the eliptical as a result. I say that because what may work for me may not work for you.
11 months, 2 weeks ago on DAY 2 ~ 30 Day Dumbbell Challenge ~ Legs, Buttocks, Calves & Abs
So, at Halle's urging I am trying her 30-day challenge. I am pretty much doing the 'ADVANCE' version of her challenge - my personal goal before this was to be in the best shape of my life this year at 40.
I did all this workout using 5 & 8 lb weights, 3 circuits - 20 reps. My best personal advice it that form is more important than the weight you are using. It is better to use a 3 lb weight with proper form than a 10 lb weight with bad form. I probably could have used a heavier weight for many of these routines, but I prefer to increase reps over weight. It took me about 40 minutes to do this 3 times through.
One other tip is don't hesitate to use different weights for different routines or to start with one weight and switch out to a lower weight to finish. For maximum results be certain and squeeze your muscles at the top of the bicep curl and tricep kickback. Most people will use a lower weight on the tricep exercises then on the bicep exercises.
11 months, 2 weeks ago on DAY 1 ~ Sculpt The Body Of Your Dreams With This FREE 30 Day Dumbbell Challenge!