April 2010 Weddings
dls.1215
member
Dear Community,
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
Our tech team has launched updates to The Nest today. As a result of these updates, members of the Nest Community will need to change their password in order to continue participating in the community. In addition, The Nest community member's avatars will be replaced with generic default avatars. If you wish to revert to your original avatar, you will need to re-upload it via The Nest.
If you have questions about this, please email help@theknot.com.
Thank you.
Note: This only affects The Nest's community members and will not affect members on The Bump or The Knot.
*Danies08*
Would you mind sharing your weight lifting plan? I've been progressing with C25K (I am doing week 3 now), but I want to tone up more! Thanks!
April 2010 January SC - Favorite Picture from the Holidays
DH & I at the Light Festival
DH & I at the Light Festival
Re: *Danies08*
Okay, here goes. : ) Do each super set twice back to back, and then go through all of the motions straight through once. I do all moves 10 times on each set, except on the Crunches (Sets of 34, 33, 33) and Laying Adduction (15 each leg/set).
Super Set 1:
Wrist Curls w/ Dumbells (I lift my arms in a T, bend elbows at 90 degrees, palms facing downward, and hold there then entire time while you curl your wrists up)
Bench Press on Machine
Super Set 2:
Crunches (Lay with your butt about 10" from a wall, and put your legs out straight resting your heels on the wall, then crunch up for two counts)
Laying Adduction (Lay on your side, bend the top leg so that your foot is flat on the floor in front of your thigh, and lift your bottom leg up as high as you can for two counts)
Super Set 3:
Front Dumbell Raises (Lift both of your hands at the same time so they are parellel to the floor)
Bicep Dumbell Curls (Be sure to keep your elbows tight to your side)
Super Set 4:
Back Extensions on Roman Chair (Put your arms out straight in front of you while you do them. If your gym doesn't have a Roman Chair, you can do them on the floor, but instead of having your arms out straight in front of you, you will hold them behind your back - I am to the point that I can hold a super small weight in my hands while holding my arms out during it)
Calf Raises (Our gym has a machine that does this, but you can do it on a step or anywhere that your heel can drop below your toes)
Super Set 5:
Plie Squats with Dumbells (Hold the dumbells in your hands toward the back, so that when you plie down the will be behind your thighs)
Leg Curls on Machine
Super Set 6:
Seated Row on Machine
Standing Tricep Extensions with Dumbell (Get one heavier dumbell, and grasp it with both hands, lift straight up above your head, keeping your arms so they are touching your ears, then bend at the elbow to bring the dumbell behind your head. Your hands will natrually have one higher up than the other when you grip it, so do 10 sets, then switch how your hands are and do 10 more per set)
Super Set 7:
Walking Lunges with Weighted Bar (Hold the bar behind your head and resting on your shoulders. With each step forward, lunge down. Make sure you do each leg 10 times per set. If you don't have a weighted bar, just use dumbells and hold them with your arms down)
Dead Lift with Weighted Bar (WIth your feet shoulder width apart and keeping your back straight at all times, bend forward until for as long as you can keep your back straight, then stand back up. You can use dumbells with this one, too)
Super Set 8:
Lateral Dumbell Raise (Lift your arms like a T until they are parallel to the floor)
Bent Over Dumbell Row (Bend your knees and slightly lean forward. Put your arms out so they are not straight down, but not parallel to the floor, then pull them in)
Super Set 9:
Side Crunches on Roman Chair (I hold like a 5 lb weight on the hand the is on the bottom, and hold it up by my face, with my top hand on my hip. Be sure not to bend your torso forward or backward. Do each side 10 times. You can do this on the floor without a weight if you don't have access to the Roman Chair.
Push-Ups on Ball (Roll out on an exercise ball until your shins are on the ball)
Laying Abduction (Lay on your side, holding a 5lb weight on top of your top thigh. Bring leg up and back at the same time. You don't want to go straight up because that is really bad on your hips. Do both sides 10 times)
DH & I at the Light Festival