Today I used Kelly Coffey's Shape Up using two of the mixes as I wanted to do the cardio which is high impact and targets lower body separate from the weights which is all upper body. I started with the cardio only mix, 34 minutes, tabata rounds of 20 work 10 rest,8 rounds each exercise, heart rate 132 average, 171 max, 263 calories, 2,391 steps. I then did the weights only mix which took a bit longer since I wrote everything down,(I need to make a worksheet for this. Kelly said she would look into it , but it has not appeared on her website yet. I imagine because it is more of a cardio and weight workout if done as it is. I like the weights alone most of the time. This workout was 38 minutes, heart rate averag3 102/ max 134 (I skipped the warm up) 168 calories, 615 steps.
The weights are done in 8 rounds each exercise 20 sec work, 10 sec rest
Back-split stance row single arm and dbl arm fly 15# dumbbells 8 rounds
shoulders- double arm press rnd 1 alternating press rnd 2 repeat for 8 rounds (option to run the arms) 10# dumbbells 12 reps
chest and tirceps heavy flys into skullcrusher rnd 1 singles, rnd 2 doubles repeat for 8 rounds 15's 6 reps singles 3 reps doubles
back- rows 15's 12 reps round 1 15's run row round 2 repeat for 8 rounds
shoulders and trices- lateral raise to kickbacks 8's ( did 1 round with 10's) both moves count as 1 rep 6 reps total each round
chest/ core - bench press 15's rnd 1 bench press with scissor legs 15's rnd 2 for 8 rounds 12 reps each
Valerie, thanks. Gertie reminds me of a wet seal when she sprawls out on the floor, as she is so long and her coat is glossy. I think I want to put rubber flooring in my gym. We have not finished upstairs yet. I think we will run into some problems when we pull the carpet as there is a place there where it feels like there is a piece of wood that leaves a ridge around it and gives with a rattle when you walk on it. I try to workout away from the area. It is about a 4 foot area. Since the room is upstairs I was not sure about wood flooring. It is over the garage so nose is probably not a problem. The other though was all of my equipment scratching up the wood flooring. At my other home I had my puzzle mats covering most of the room and leaving a space for gliding discs on the carpet underneath. I have the stack of puzzle mats in the corner of the room because for some reason this carpet makes them slide all over. Even if I put weights and equipment on the mats, they move and bunch up. I finally gave up on using them.
I think as long as you are not putting pressure on the incision knee push ups would be fine. I used to get the Telfa pads at Walgreens. Later I used the plain ones and sensitive skin tape. I remember them putting adhesive bandages on me after a surgery and my doctor was angry with them because it blistered my skin.
Deb, thanks, I like my workout room. I have shelving on one of the other walls and the television on the opposite wall with more shelving, and a hanging rack for all of my bands and tubing so it is handy. The barbecue dinner sounds nice. Enjoy puppy class today
Carolyn, I love to get in some balance work. I think it is excellent for us as we get older to be able to help avoid falls and mishaps. It is good for everyone. I bet you like the Jump Sport. I haven't pulled out my BOSU for awhile. The yoga sounds like a nice addition.
