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!

Tricep Crunch!

Begin seated with your knees bent and your feet planted on the floor, setting up to do a few sit-ups! Hold a weight in your hands in front of your chest with your elbows bent in to your sides. Lean your torso back to form a wide V with your torso and knees, think 10 and 2 on a clock. As you come back up to seated, keeping your elbows in to your sides, press your weight overhead. Bring the weight back to the front of your chest as your lean back again.

Some points to remember: do not allow your shoulders to creep up to your ears, keep your core engaged, do not allow your stomach “pop” and if you begin to feel pressure in your low back, you need to decrease the angle of your V.

Repeat the movement for a series of 15 – 20 repetitions! Feel free to do this without weight if you choose!