guide me, please!

Belle_Fille
Belle_Fille Posts: 469
edited September 24 in Fitness and Exercise
will someone give me a work out plan for the week (all 7 days)? GOOD workouts! an hour or more/day! I KNOW that i'm not pushing myself enough but im in serious mode right now. my mini goal is coming up and i seen a GAIN on the scale this morning. (though im sure its from evil TOM- its a gain that has kicked me into gear)

i dont have any fancy machines. we have a bench, and some weights. we have a wii fit (no extra games like biggest loser or just dance. just the wii fit plus game) and i have some hand weights. its getting chilly outside so im not sure if i can get any walks in out there. (though depending on the temps i will be willing to try after the kids are in bed)

my knees are feeling great lately so nothing is off limits!

TIA

Replies

  • luv2ash
    luv2ash Posts: 1,903 Member
    I think you will do great if you just purchase a variety of DVDs for your home gym. Anything is better than nothing. I really like the ones by Beachbody--particularly Chalene Johnson. I don't sell beachbody but I know there are bunches of people on her who do. She is awesome will be just like having a trainer in your home.
  • JMun
    JMun Posts: 409
    no fancy equipment... then start running! I started with walking/running intervals and now I can run for 45 mins at a time without stopping. Cost: $0
  • f1laka35
    f1laka35 Posts: 2
    Hi,

    I understand your distress. It is very hard to workout at home. You have to motivate yourself. I think if you are not familiar with working out on your own, I suggest you go to the library and borrow a DVD or even a book that would give you some workout options. You have to get dressed to workout from the beginning of the day. Don't give up. Every day you have to start thinking I will work out today.

    Good Luck!
    Laka
  • meggonkgonk
    meggonkgonk Posts: 2,066 Member
    I will give you my workout plan- feel free to take any of it you want. BUT I do want to caution you against pushing too hard too fast if you are trying to make a goal- an extra push on the workout will likely make you temporarily retain water (muscles retain water to repair) so you may not get the results you are looking for- it's common for it to feel like you are spinning your wheels for a couple weeks after stepping up your workouts as you will be working very hard but seeming to see few results.

    Ok PSA over here's my workouts (not always an hour at a time, cuz I just don't have an hour a day to workout)

    Monday: 3.5-5 miles Interval run (30 s Sprint; 1 min jog;1 min walk) 50-75 min
    Tuesday: Hundred Pushups Challenge; Nerd Fitness Beginner Circuit or Pilates video (40-60 min)
    Wednesday:Long Distance run (I add .5-1 mile to this distance every week) 1.5-2hrs
    Thursday:Hundred Pushups Challenge; Nerd Fitness Beginner Circuit or Pilates video (40-60 min)
    Friday: 2 Mile Tempo run (20-25 min)
    Saturday: Hundred Pushups challenge; 3.5-5 miles Interval run (30 s Sprint; 1 min jog;1 min walk) 60-85 min
    Sunday - Rest day

    Workout/Challenge sites:
    http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
    hundredpushups.com

    Good luck!
  • Vtrembacki
    Vtrembacki Posts: 49 Member
    Don't know that this would take an hour, but it sure it tough. I don't remember what it is called, but there is a YouTube video about it, but here's my summarization:
    Get a deck of cards and pick 4 exercises. Try and pick ones that incorporate a lot of muscle groups. I did it for the first time the other day and I picked: v-sits, ball jumps, elbow push-ups and squat to overhead press ( these are not technical names, but I will explain them later) it doesn't really matter what they are, but its good to pick at least one or 2 that get your heart rate up a bit. Anyway: you assign one exercise for each different suit for the cards. Then you pick a card from the deck, and do that number of that exercise. Then you keep picking cards until you have to stop, or the deck is through.
    It's not a 7day plan, but it's something different to throw in 2-3 days a week. And you can always change up the exercises for different days.

    I did:
    Hearts= v-sits. Lay on your back and then keeping your legs and body as straight as possible, bend only at your hips and touch your hands to your toes in the air.
    Club= squat to press. Using hand weights, with your weights at shoulder level, do a squat and then on your way up push your arms into the air and do an overhead press ( arms go straight up over your head and touch the weights together)
    Diamond= ball jumps. With exercise ball start in a low squat position holding the exercise ball on the ground, then raise and jump up, bring the ball up until it touches the ceiling, and then back down again. ( if youre very tall, you may not have to jump, and thus defeats the purpose, but I think it can also be done easily without the ball; you just may not be able to touch the ceiling.)
    Spades= elbow push ups. Start in a raised push up position and then lower on to your elbows one at a time, and then back up onto your hands again. Keep your body straight the entire time.
    Hope this helps!
  • BrandNewMia
    BrandNewMia Posts: 461
    Cardio, cardio, cardio! Get out and walk/jog as much as you can, do jumping jacks, butt kicks, jump rope... The library is a great source for borrowing DVDs, get some aerobics and dance in your living room :) Do you have access to stairs? Because you can run up and down them for a really great workout. Do you have digital cable? If you do, there are lots of free exercise videos On Demand (Exercise TV).
  • dlaplume2
    dlaplume2 Posts: 1,658 Member
    When I do my wii fit, I find the boxing, free step and the island cycle add up. When I do the free step, I do the 20 minute version and put on my MP3 player. I do side squats, you could add kicks and lunges too. That will add to the free step calorie burn. If you have soemthing you could put the board on you could add height.

    You could alternate between the 3 of them. The boxing only takes 10 minutes, but I work up a sweat after doing it 2 or three times.
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