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TOPIC: What's_your_WOD_(workout_of_the_day)
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Cardio and Ab Workout. 32 minutes on the spin bike with Climbing and Sprint intervals to average HR in the 70/80% Max HR Range. 105 Incline Bench Leg Ups with Dumb Bells for lower abs. 200 Crunches for upper Abs and 200 Oblique Crunches. (Rest days are overrated!!!)

njny, thanks for the motivation.... (" i am on a real fitness quest to achieve certain goals so....doin what i can to keep momentum goin.")

.... and the added text inspiration ;-) !!!!!!!!

miss you, xoxo

Parsippany NJ
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I see your quest alright "plus: the family that works out together stays healthy together!" ..

Word :-)

Rutherford NJ
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@ BLM: i am on a real fitness quest to achieve certain goals so....doin what i can to keep momentum goin. plus: the family that works out together stays healthy together!

hit 45 minutes on a LifeFitness elliptical (eww!!) but it was sweaty enough and variety from treadmill.

hittin the weights now. leg presses and extensions and curls plus back extensions. will add some upper body to that just tryin to figure out what.

the squats pliés bridges and crunches will be for tonight with tv viewing.

Bridgewater NJ
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You are a trooper! I always say that I can't wait to use the gym at whatever vacation spot I'm at.... BUT never do. Enjoy!!

DOR ..and feeling like I nailed it this week... and can'take wait for tomorrow. :-)

Rutherford NJ
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yesterday was a medium cardio stretch of hill intervals @ level 18 on the treadmill followed by one set of max weight reps on 3 of 5 leg iterations, plus back extensions. very nicely outfitted fitness center for a vacation spot. plus the day's allotment of squats & pliés.

will be hitting the fitness center again in a while.

Bridgewater NJ
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"About to get my nerve back up."

NICE!!!

Rutherford NJ
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I certainly will. I worked out religiously before my surgery but have been kinda afraid since then. About to get my nerve back up. 8^)

~lady~

Alpharetta GA
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Any time. Keep me posted! ;)

Parsippany NJ
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Thanks so much for the tips.

~lady~

Alpharetta GA
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Lady, I assume you are looking for definition and not mass. I would suggest any arm exercises that isolate the movement so that you are not using other muscles (ie chest or shoulders). For biceps, seated preacher curls would be a good one. I do them with my feet together and planted on the cross bar (if there is one). Keep your entire body locked and only let the bicep muscles do the work. For Triceps I would suggest cable triceps extensions using a bench. Again the same principle of keeping your body locked and only let the triceps work. You can place the bench in a seated position facing away from the cable pulley which should be in a high enough position to just work the triceps. (remember to keep you back flat against the bench, lock the body. The movement should be to raise the cable above your head and keep the elbows as close together as you can.

If this is confusing let me know and I can get you some better descriptions/web sites of what I'm talking about. Also, check with your Doctor to make sure what you are doing is ok with him/her post the reconstruction. Good luck and let me know how it goes!

Parsippany NJ
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TOPIC: What's your WOD (workout of the day)
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