15 lbs. and counting…

This week, I decided to try a new exercise routine that involves body weight. These are high impact exercises with minimal rest period and is estimated to last for only 30 minutes per session.

I am into running so I thought body weight exercises will be easy. I was wrong! On my first day, my legs were shaking upon completion of the routine. It felt like my lower body was not strong enough to go through 0.60 KM of walking as part of my cool down.  My body pain became worse the next day, more so when I’m going down the stairs or when I am about to sit on a chair. But in spite of that, I am determined to push through with it.

I plan do this exercise routine 3 times every week and still do running once a week (there is something about running that makes me want to keep it in my exercise regimen) .

MY NEW EXERCISE SCHEDULE:

BODY WEIGHT EXERCISE ROUTINE:

1. Warm-up

2. Running: 6 sets of 30 seconds quick run with 15 seconds walking

3. Jumping Jacks: 3 sets of 30 with 15 seconds rest after each set

4. Body Weight Squats: 2 sets of 20 with 15 seconds rest after each set

Spread feet slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level. At this point, the arms should be parallel to the floor. Keep torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees. Pause then push yourself back to the starting position.

5. High Knees: 3 sets of 25 with 15 seconds rest after each set

Lift right and left knee close to the chest, one knee at a time. 1 repetition is equivalent to 1 lift of both the right and left knee.

6. Modified Superman: 8 reps, hold for 20 seconds each

Lie face down on the floor with your arms placed below your chin with elbows facing outward. Simultaneously raise your legs and arms as high as you can. Keep your chin up and legs straight. Hold the position for 20 seconds for each repetition. Breathe regularly.

7. Extreme Superman: 8 reps, hold for 20 seconds each

Lie face down on the floor with your arms straight out in front of your head. Simultaneously raise your legs and arms as high as you can. Keep your arms and legs straight. Hold the position for 20 seconds for each repetition. Breathe regularly.

8. Bird Dog: 10 rep, hold for 10 seconds each

Get on your hands and knees while keeping the back flat. Lift up your right leg back and your left arm until they form a straight horizontal line. Hold the position for 10 seconds and repeat with the opposite arm and leg.

9. Hip Raise: 20 reps, hold for 10 seconds each

Lie on your back on the floor with your knees bent and your feet flat. Place your arms out to your sides at a 45-degree angle, your palms facing up. Tighten the core and squeeze your glutes and raise your hips so your body forms a straight line from your shoulders to your knees. Hold for 10 seconds while squeezing the glutes tightly then lower body back to the starting position.

10. Standing Crunches: 50 reps

11. Standing Side Crunches: 50 reps per side

12. Cool down

The reason why I explored this new exercise routine is to veer away from exercise fatigue ( I lost 15 pounds in 5 months through healthy diet and running at 3x/week.) 

I plan to do this new routine for 3 months and after that I will assess my body to know if I need to change some exercises. My objective is to lose 20 pounds in 6 months. I can do this!