July 19 2012- Training

Turns out, it is totally possible to get a really good workout without putting pressure on my healing foot. Jamal agreed to help me create some videos for my fitness blog so those will be coming in the future.

If you have a TRX machine at your gym, learn how to use it. For months I watched closely as others used it trying to figure out what to do,now it is part of my routine. Today we started with planks on my forearms with my feet hooked into the straps. It is much harder to do plank using the TRX than not. Following that, side plank with oblique crunch, then lying on my back-legs straight but still in the straps and crunching up. Facing the ground and feet in straps (was going to call them stirrups but that sounded a little too '50 shades of Grey') and while keeping legs straight move to pike position. Seen in the 4th box:

 Moving on still using the TRX machine: curtsy lunge on each side, bicep curls, chest press, and then pull ups using the bar up top. Jamal had to help me but the goal is to eventually be able to do the pull ups on my own. On the pull up machine, I wasn't using as much of the weighted assistance so this was my first day using the bar. I can't even explain how much this excites me! 

Moving on to ropes, that was how I ended eat set and did this 3 times. I feel like I probably had the same face as this guy

Kettle bell swings- 20lbs

Kettle bell squats then press up top- 10lbs in each hand

3 sets

 Leg press- 90pounds (up quick, down slooooow)
Hamstring curls- 40 pounds
Leg extensions-40 pounds (pause to squeeze at top of extension)
3 sets

Bicep curl using a resistance band, standing on the band in the center.
Cross the handles on the band, arms straight , pull in opposite directions. My shoulders were on fire!

Not sure what the band is called that connects to each ankle. Anyways...side step squats using that. Keeping resistance in the band by keeping my feet wide as I step and squat. 
Kettlebell pull with one in each hand.
Kettlebell plie' squats

 great workout today! REMEMBER: I have built up to this, DO not start off doing this same thing. It takes time.