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? about my ab routine
- Thread starter Gettin_Fit
- Start date
Gettin_Fit
New member
Here's what my workouts look like:
Day1:
about 5 minutes of streching and warming up
Lower Body:
10 rear lunges each leg x 3
20 hip extensions each leg (basically I hold on to a chair and do this without added resistence yet. When this get too easy I am thinking I should use bands for more resistence)
20 Hip abductions each leg (same as above)
20 Hip adductors each leg (same as above)
10 laying pelvic thrusts x 3 each side
20 side leg lifts - each side
20 leg ups -each leg (?) on all fours and ush your foot up toward the ceiling type thing)
Upper Body:
10 push ups x 3 -15-20 sec strech between sets
10 laying butterflys x 3
10 dumbell bench presses with a twist x 3(when arms are fully extended I twist the weights so my palms are facing me)
10 pullovers x3
I do those three exercises in cycles..I do all 3 then strech and do it again
10 bent over rows (?) x 3...one arm at a time, same motion as starting a lawn mower
10 upright rows x 3
10 sitting rows x 3... sit in a chair, chest to knees, lift up
I do those 3 in a cycle, strech for a couple seconds then continue
Then abs.
Day 2: again 5 mins or so of streching and warming up
Lower Body:
10 Side lunges x 3
10 Plies x 3
5 forward lunges each leg x 3
10 regular squats x 3
I do one set of each then strech quads and do the following sets
Upper Body:
10 hammer curls x 3
10 shoulder presses x 3
10 dumbbell lateral raises x 3
10 tricep kick backs x 3
10 reverse curls x 3
10 barbell presses (?) x 3 - palms facing ears and lift up
10 front raises x 3
10 tricep extensions x 3
I do one set of each of these, then strech arms and sholders for 10-15 sec and continue until I have done 3 sets of each
Then I do abs
I alternate days on these and I work out everyday, plus in the evening I walk (brisk) 3-4 miles
My diet has been bad I from what I hear. I am used to doing the typical weightloss diet and trying to figure out how to change that. Here's my plan for today:
8:30am -Xenadrine with 8oz water
9:-9:45am - Workout
10:45am - 4oz ff yogurt w/ 1 tsp UP-Bran, 8 oz water
12:00 pm 1/2 can tuna, 1 chopped celery stalk, 1/2 whole wheat pita, 8 oz water
2:00pm - 2 Xenadrine with 8 oz water
3:00pm-1cup mixed fresh fruits and 2 oz sharp chedder cheese, 8 oz water
5:00pm - 1/3 cup brown rice, 1 sole fillet, 1 diced tomato, 8 oz water
6:30 pm- evening walk
If I get really hungery after my walk I have 1 scoop no carb whey protien power, 3/4 cups skim milk and a couple berries all thrown in the blender.
I don't eat before my morning workout because I end up feeling sick half way through it if I do so
So there ya go...Really interested in what you think. I hope that I am not doing tooo bad for a beginner.
Thanks
Day1:
about 5 minutes of streching and warming up
Lower Body:
10 rear lunges each leg x 3
20 hip extensions each leg (basically I hold on to a chair and do this without added resistence yet. When this get too easy I am thinking I should use bands for more resistence)
20 Hip abductions each leg (same as above)
20 Hip adductors each leg (same as above)
10 laying pelvic thrusts x 3 each side
20 side leg lifts - each side
20 leg ups -each leg (?) on all fours and ush your foot up toward the ceiling type thing)
Upper Body:
10 push ups x 3 -15-20 sec strech between sets
10 laying butterflys x 3
10 dumbell bench presses with a twist x 3(when arms are fully extended I twist the weights so my palms are facing me)
10 pullovers x3
I do those three exercises in cycles..I do all 3 then strech and do it again
10 bent over rows (?) x 3...one arm at a time, same motion as starting a lawn mower
10 upright rows x 3
10 sitting rows x 3... sit in a chair, chest to knees, lift up
I do those 3 in a cycle, strech for a couple seconds then continue
Then abs.
Day 2: again 5 mins or so of streching and warming up
Lower Body:
10 Side lunges x 3
10 Plies x 3
5 forward lunges each leg x 3
10 regular squats x 3
I do one set of each then strech quads and do the following sets
Upper Body:
10 hammer curls x 3
10 shoulder presses x 3
10 dumbbell lateral raises x 3
10 tricep kick backs x 3
10 reverse curls x 3
10 barbell presses (?) x 3 - palms facing ears and lift up
10 front raises x 3
10 tricep extensions x 3
I do one set of each of these, then strech arms and sholders for 10-15 sec and continue until I have done 3 sets of each
Then I do abs
I alternate days on these and I work out everyday, plus in the evening I walk (brisk) 3-4 miles
My diet has been bad I from what I hear. I am used to doing the typical weightloss diet and trying to figure out how to change that. Here's my plan for today:
8:30am -Xenadrine with 8oz water
9:-9:45am - Workout
10:45am - 4oz ff yogurt w/ 1 tsp UP-Bran, 8 oz water
12:00 pm 1/2 can tuna, 1 chopped celery stalk, 1/2 whole wheat pita, 8 oz water
2:00pm - 2 Xenadrine with 8 oz water
3:00pm-1cup mixed fresh fruits and 2 oz sharp chedder cheese, 8 oz water
5:00pm - 1/3 cup brown rice, 1 sole fillet, 1 diced tomato, 8 oz water
6:30 pm- evening walk
If I get really hungery after my walk I have 1 scoop no carb whey protien power, 3/4 cups skim milk and a couple berries all thrown in the blender.
I don't eat before my morning workout because I end up feeling sick half way through it if I do so
So there ya go...Really interested in what you think. I hope that I am not doing tooo bad for a beginner.
Thanks
Gettin_Fit
New member
Anyone have any thoughts on this? If not that's alright, just thought I'd give it a bump 
For dieting, I highly recommend Atkins.
Although your diet looks okay, I think. However, I am no nutrition expert. Just look into Atkins. it's worked for me for shedding a good 10lbs (I used to be a constant 180lbs, some of which I believed was fat. I hover around 170-175lbs now)
Although your diet looks okay, I think. However, I am no nutrition expert. Just look into Atkins. it's worked for me for shedding a good 10lbs (I used to be a constant 180lbs, some of which I believed was fat. I hover around 170-175lbs now)
