As my body gets smaller, My confidence gets larger.

My trainer Alex Ballweg has started to send me my last workout via email.  I thought it would be fun to share it online.   It amazes me that I have been able to do these things in such a short time.   As my body gets small, My confidence gets larger.

Cardio Program

Activity Intensity Duration Comments Walking speed- 2.8 incline- 11 & 5 20 minutes 3 rounds of 4 minutes @11 & 2 minutes @ 5 do a 3 minute warm up and a 2 minute cool down where incline is at 2 and speed is comfortable.

Summary Of Program

Activity Type Sets Reps Duration Tempo Intensity Rest Squat - 2 Leg (Free Motion) Exercise 2 15     60 45 Hip walk w/ band Exercise 2 15       45 Toe touch Exercise 2 15 1 second     45 Bicep Curl - Standing Barbell Exercise 20 12     40 45 Tricep Push-Down - Cable Rope Grip Exercise 2 12     27 45 Double Arm Swing Exercise 2 12     25 45 Push up Plank Exercise 2 1 15 seconds     70 kneeling ankle mobility Exercise 2 8       0

Cool Down

SQUAT - 2 LEG (FREE MOTION) Reps : 15  Sets : 2  Intensity : 60  Tempo :   Rest : 45  Duration :   Preparation : With your back against back pad and shoulders secured grasp hand lever and depress. Place your feet approximately shoulder width in a comfortable position on the platform. Align knees over your toes.  Movement : Brace Spine by drawing your lower abdomen in keeping back against pad Maintaining proper posture, start movement by squatting to a comfortable position. Release hand lever to lock desired weight. Press upward to a fully extended position. Check alignment and positioning and repeat squat It is important not to let your back arch at any time during the movement Keep feet flat on the platform to maintain balance and stability Keep knees in line with toes as you press up  Notes : put feet to outside corners of platform HIP WALK W/ BAND Reps : 15  Sets : 2  Intensity :   Tempo :   Rest : 45  Duration :   Preparation : Place feet inside band and arrange band around ankles. Movement : Keep your chest up. take a large step to the side and a small step with the opposite foot towards the middle of the body. Always keep the band tight. Notes : use green band. keep good body posture while doing reps. TOE TOUCH Reps : 15  Sets : 2  Intensity :   Tempo :   Rest : 45  Duration : 1 second  Preparation : Place butt on the wall and walk your feet out in front of you. Movement : Bend at the waist, reaching towards your toes. Hold for 1 count on bottom and return to full upright position. BICEP CURL - STANDING BARBELL Reps : 12  Sets : 20  Intensity : 40  Tempo :   Rest : 45  Duration :   Preparation : Stand on both legs with feet pointing straight ahead and knees slightly flexed. Hold a barbell in both hands (palm facing up), slightly wider than shoulder width to give regard to the CARRYING ANGLE at the elbow joint (i.e. the slight deviation outward of the lower arm when in the anatomical position). Movement : Maintaining level hips and a drawn in position, perform a barbell curl by flexing both elbows while keeping the shoulder blades in neutral. Curl bar up to chest level. Slowly lower the bar back to its original position by extending the elbows. TRICEP PUSH-DOWN - CABLE ROPE GRIP Reps : 12  Sets : 2  Intensity : 27  Tempo :   Rest : 45  Duration :   Preparation : Stand on both legs with feet pointing straight ahead and knees slightly flexed. Maintain a draw in position throughout the entire exercise. Keep shoulder retracted and depressed. Hold the rope with palms facing each other and elbows flexed 90 degrees. Movement : Extend the triceps by pushing hand towards the ground until arms are fully extended. Avoid letting the back arch, head jut forward and/or shoulders round forward. Hold and slowly return cable to 90 degrees of elbow flexion. Notes : use an under hand grip (palms up) DOUBLE ARM SWING Reps : 12  Sets : 2  Intensity : 25  Tempo :   Rest : 45  Duration :   Preparation : Begin from a lowered squat position with both hands on the KB in between the legs. Pull the KB back toward the thighs by rocking the bodyweight into the heels and brace wrists against inner thighs. Movement : Powerfully extend lower body to accelerate the bottom of the KB up and away. As it ascends, counterbalance the foward pull of the KB by shifting the bodyweight back. As it descends along the same pathway, absorb the KB with the entire body. Exercise provided by www.kettlebellconcepts.com Notes : keep your chest up and shoulders back PUSH UP PLANK Reps : 1  Sets : 2  Intensity :   Tempo :   Rest : 70  Duration : 15 seconds  Preparation : Movement :hold yourself in the up part of a push up. Arms and hands under the shoulders. Notes : Take 70 seconds rest in between the two times. KNEELING ANKLE MOBILITY Reps : 8  Sets : 2  Intensity :   Tempo :   Rest : 0  Duration :   Preparation :use blue pad if at the gym, pillow if at home. make sure toe is forward, ankle, and knee are in line. Movement :Place one knee on the pad, place the other foot against the wall. Lean into the foot against wall until the knee is agaisnt the wall. Notes : Do from kneeling position. and just go back and forth between legs