Exercise Wednesday September 23

Morning cardio:

Air walker – 15 minutes

Lunchtime cardio:

Air walker – 10 minutes

Afternoon weights:

(exercise band)

Lateral pulldowns – 2 sets 10 reps

(2 kg dumbells)

Overhead tris – 2 sets 10 reps

Lateral lift – 2 sets 10 reps

Upward row – 2 sets 10 reps

Seated row – 2 sets 10 reps

Exercise for Tuesday September 22nd

Morning cardio:

Airwalker 10 min

Lunchtime cardio:

Airwalker 10 min

Afternoon strength training:

(1.5 lb leg weights)

Knee extension – 2 sets 10 reps

Side hip raise – 2 sets 10 reps

Hip extension – 2 sets 10 reps

Hip flexion – 2 sets 10 reps

Calf raises – 2 sets 10 reps

Exercise for Monday September 21

With warmer weather coming on here in Australia, I have changed my exercise routine around to do cardio (where possible an outside walk) in the morning and weights in the afternoon. I will still do a mini cardio session at lunch time. I have also increased my dumbell weight to 2kg.

Morning cardio:

Walk outside – 20 minutes.

Lunchtime cardio:

Air walker – 10 minutes

Afternoon strength:

Dumbell curl – 2 sets 10 reps

Behind back arm raise – 2 sets 10 reps

Front arm raise – 2 sets 10 reps

Dumbell side swing – 1 set 10 reps

Exercise for Tuesday September 15

Morning strength training:

(1 kg dumbells)

Dumbell curl – 2 sets 10 reps

Behind back arm raise – 2 sets 10 reps

Front arm raise – 2 sets 10 reps

Dumbell side swing – 1 set 10 reps

Lunchtime cardio:

Air walker – 10 minutes

Still feeling not totally well and quite tired, so no evening cardio (but I did the shopping in the afternoon, which I think counts as exercise in itself )

Exercise Thursday September 10

Morning weights – 1.5lb leg weights, 1kg dumbells for 1st two.

Side to side – 2 sets 10 reps

Deadlift – 2 sets 10 reps

Standing hamstring curl – 2 sets 10 reps

Diagonal hip raises – 2 sets 10 reps

Lunchtime cardio:

Air walker – 10 minutes

Missed afternoon cardio due to attending a function.

Exercise Wednesday September 9th

Morning strength training:

Lateral pulldown (exercise band) – 2 sets 10 reps

1kg dumbells:

Lateral lift – 2 sets 10 reps

Upward row – 2 sets 10 reps

Overhead tris – 2 sets 10 reps (I have always hated this exercise, but today it was much easier.)

Seated row – 2 sets 10 reps

Lunchtime cardio:

Air walker – 10 minutes

Afternoon cardio:

Air walker – 10 minutes

Exercise for Tuesday September 8.

Morning strength training: (1.5lb leg weights)

Knee extension – 2 sets 10 reps

Side hip raise – 2 sets 10 reps

Hip extension – 2 sets 10 reps

Hip flexion – 2 sets 10 reps

Calf raises – 2 sets 10 reps

Lunchtime Cardio:

Mini Cycle – 10 minutes

Afternoon Cardio:

Air walker – 15 minutes

Exercise Monday September 7th.

Morning strength training:

I increased my weights today to 1kg.

Dumbell curl – 2 sets 10 reps

Behind back arm raise – 2 sets 10 reps

Front arm raise – 2 sets 10 reps

Dumbell side swing – 2 sets 8 reps

Seated back fly – 2 sets 8 reps

Lunchtime cardio:

Air walker – 10 minutes

Afternoon cardio:

Air walker – 10 minutes

Exercise Saturday September 5th.

Normally I plan to do my weight training and aerobic exercise 6 days a week, with Sunday off. However this morning my muscles were really sore, so I thought it best to take an extra day off from the exercise to give myself a chance to recover.

However, I did go swimming, and did 5 lengths of the 25m pool (with a break in between each lap.)

Exercise September 4th 2009.

Morning strength training: 1lb leg weights

Knee extension – 2 sets 10 reps

Side hip raise – 2 sets 10 reps

Standing hamstring curl – 2 sets 10 reps

Hip extension – 2 sets 10 reps

Diagonal hip raise – 1 set 10 reps

Lunchtime cardio:

“Ab-doer” – 10 minutes

Afternoon cardio:

Mini stationary bike – 15 minutes

Looking over my strength exercises, it has become obvious that my original plan would involve too much doubling up of muscle groups, so I have decided instead to simply work upper body and lower body on alternate days.