Last Chance Workout- The Day Before a Weigh-in

oliviaohair
oliviaohair Posts: 27 Member
in Fitness and Exercise
Every Friday, I weigh in. this means that every Thursday I have a "last chance workout." (If you've seen The Biggest Loser, you are familiar with this practice. Haha) I just thought I would share mine with you all. I am not an expert on exercise, so I really would like feedback and recommended additions! Thanks!



Last Chance Workout
(cardio, endurance, strength, stretching routine)

• 60 jumping jacks
• 15 tuck jumps
• 10 burpees
• 1 minute rest and stretching
• 30 jumping jacks
• 7 tuck jumps
• 5 burpees
• 1 minute rest and stretching
• 15 push ups
• 15 sit ups
• 15 squats
• 30 seconds plank
• 30 seconds wall sits
• 30 seconds chair
• 15 seconds one-legged chair
• 15 seconds one-legged chair (opposite leg)
• 1 minute rest and stretching
• 1 side plank (per side) w/ oblique twists (5 reps)
• 10 lower ab legs raises
• 30 calf raises
• 10 side lunges (per side)
• 10 reverse lunges (per side)
• 15 squat jumps
• 5 breaths Chataranga (into to upward dog)
• 2 sunrise salutations (1 per leg) (vinyasa, swan dive, forward fold, flatback, plank, chataranga, upward dog, downward dog, right leg up, lunge, crescent, warrior 1, warrior 2, reverse warrior, triangle, warrior 2, warrior 1, crescent, lunge, plank, forward fold, flatback, forward fold, reverse swan dive, vinyasa. Repeat with left leg)
• 5 breaths knees to chest
• 5 breaths legs to sky
• 5 breaths legs and arms to sky
• 1 shoulder blade stretch (per arm)
• 5 breaths happy baby
• Free stretching

Replies

  • greypilgrimess
    greypilgrimess Posts: 353 Member
    I don't know enough to give feedback, but I'm curious, how long does this routine generally take you to complete?
  • froeschli
    froeschli Posts: 1,292 Member
    Wouldn't the extra exercise make your muscles sore and therefore retain more water, so you'd actually weigh more the next day? Well, unless you decided to dehydrate yourself in favour of a lower number on the scale...
  • oliviaohair
    oliviaohair Posts: 27 Member
    Wouldn't the extra exercise make your muscles sore and therefore retain more water, so you'd actually weigh more the next day? Well, unless you decided to dehydrate yourself in favour of a lower number on the scale...

    I've never actually had a problem with it. These exercises don't make me too sore, I try to practice them here and there through out the week and I always stretch after. My body is pretty used to it at this point.
  • oliviaohair
    oliviaohair Posts: 27 Member
    I don't know enough to give feedback, but I'm curious, how long does this routine generally take you to complete?

    It takes around 40 minutes, and if MFP calculated correctly, it burns over 300 calories, which I believe cause it makes me sweat like crazy!

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