My Sore Muscles...

The last couple weeks I have been feeling pretty run down and my weight training has taken a back burner.

Yesterday, without wanting to "over-do" it, I knew I needed to get started again with my routine. What follows is what I came up with to ease back into weight training and now I am feeling a bit sore in places.
Set #1
1. Pull-ups: not many, I can only do 3-5 so on the last one I come down as slowly as possible
2. Push-ups: I did 15
3. Oblique/Center/Oblique/Center crunches on the BOSU: 15 each

Set #2
20 Reps of:
1. Squats with my feet hip distance apart
2. Jump Squats on the BOSU
3. Forward Lunge with and overhead press using a medicine ball
4. Alternating Jump Lunge

Set #3
1. Reverse Lunge: 20 reps with each leg with a torso twist/press using a medicine ball
2. Tuck Jumps: 10, this is just a standing jump pulling your knees up as close to your chest as possible
3. Hamstring Curl with a stability ball: lie on your back with your feet on a stability ball, press up into a shoulder bridge and straighten your legs to roll the ball away from your body, bend your knees to bring the ball back, repeat for 20 repetitions.

Then I did it again. This was quick and pretty fun. My biceps, back and chest are feeling the pull-ups and push-ups and my quads and glutes are also twinging a bit.

I followed it up with stretching and water!

Round It Up!

Begin this exercise laying on your right side with your right upper arm on the floor, your head resting in your hand and your legs extended. Lift your top (left) leg a few inches off the floor and make small forward circles, continue for a predetermined time, 30 seconds for example, and switch directions.
When you have finished circling in both directions, lower your leg, take a deep breath and lift the leg again for 15-20 small pulses. Lower and roll to the other side! You will feel this in the small muscles of your butt, the ones we often forget!

When doing this exercise, flex your feet and reach your top leg out beyond (will be VERY slight) your bottom leg. This will help to engage your core muscles and lift your right (if you are on your right side) oblique muscles off the floor.

Back Again...

Begin this on your hands and knees with your shoulders down away from your ears, your core engaged and your spine in neutral. Balance your weight on your knees and one arm, engaging all the muscles of your balancing arm and pressing through your palm and all your fingers. Make a fist with your "working" arm and with a slightly bent arm, bring your fist to your rib cage. This is your starting position. With the muscles in your arm engaged, squeeze your shoulder blades together and lift your arm, still slightly bent, laterally, (to the side) to shoulder height. Return and repeat for 15 repetitions and switch arms. Do 3 sets of this exercise. You will feel it in your core, especially you obliques, your arms and shoulders!

Happy Friday!!