healthy & happy.
CW: 150 / Height: 5'5"
I want to be healthy. Yes, this is a blog to keep track of my weight, but it's more than that. I like to post pictures of outfits & cute houses. I used to have bulimia and I guess you can say I recovered, now I am taking on B.E.D. I'm not dieting, I am intuitive eating.
I am a sixteen year old girl and my vow is to never be unhealthy again. My whole life I've been the fat girl, I am changing that once and for all. My main hope is to be able to join my school's tennis team before I graduate in 2013. This is my battle, not yours - so please don't tell me how to run my life. Thank you.
SW: 175 / UGW: 130
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The only way of finding the limits of the possible is by going beyond them into the impossible.
One of my favorite pictures ever.
Monday
Butt/Legs/Abs
Cardio:
30 min Running
Butt:
Wall Squat (3 sets 12)
Butt Lift (3 sets 12)
Hip Extension (3 sets 12)
Butt Blaster (3 sets 12)
Single Legged Butt Blaster (3 sets 12)
Four Point Glutes Bridge (3 sets 12)
Legs:
Squat Jump (10 reps)
Front Lunge (10 reps for each leg)
Squat Jump (10 reps)
Side Lunge(10 reps for each leg)
Squat Jump (10 reps)
Reverse Lunge (10 reps per leg)
Abs:
Weighted Toe Crunch (3 sets 15)
Obliques Row (3 sets 15 on each side)
Scissor Kick (3 sets of 20)
Cross Arm Crunch (3 sets 15)
Raised Leg Crunch (3 sets 15) Side Crunch (3 sets 15)
Bicycle Crunch (3 sets 15)
In and Out Plank (3 sets 15 on each side)
Tuesday
Arms/Chest
Cardio:
30 min Running
Arms
Twisting Hammer Curl (3 sets 12)
One-Arm Triceps Kickback (3 sets 12 for each arm)
Standing Twisting Dumbbell Press (3 sets 12)
Overhead Triceps Extension (3 sets 12)
Chair Dips (3 sets 12)
Chest:
Chest Press (3 sets 12)
Wednesday
Shoulders/Back
Cardio:
30 min Running
25 Jumping Jacks with 1-3 lb weights in hands
Back and Shoulders:
2 Arm Dumbbell Row (3 sets 12)
Lateral Raises with 5-10 lb weights (3 sets 12)
Front Raises with 5-10 lb weights(3 sets 12)
Shoulder Press (3 sets 12)
One-Arm Bent Over Row (3 sets 12)
ThursdayButt/Legs/Abs
Cardio:
30 min Running
Butt:
Wall Squat (3 sets 12)
Butt Lift (3 sets 12)
Hip Extension (3 sets 12)
Butt Blaster (3 sets 12)
Single Legged Butt Blaster (3 sets 12)
Four Point Glutes Bridge (3 sets 12)
Legs:
Squat Jump (10 reps)
Front Lunge (10 reps for each leg)
Squat Jump (10 reps)
Side Lunge(10 reps for each leg)
Squat Jump (10 reps)
Reverse Lunge (10 reps per leg)
Abs:
Weighted Toe Crunch (3 sets 15)
Obliques Row (3 sets 15 on each side)
Scissor Kick (3 sets of 20)
Cross Arm Crunch (3 sets 15)
Raised Leg Crunch (3 sets 15) Side Crunch (3 sets 15)
Bicycle Crunch (3 sets 15)
In and Out Plank (3 sets 15 on each side)
Friday
Abs
Cardio:
30 min Running
Abs:
Foot-to-Foot Crunches (3 sets 15)
Alternating Curls (3 sets 15)
Push through (3 sets 15)
4 Times Abs (3 sets 15)
Arm Reaching Crunch (3 sets 15)
Leg Up Touch Crunch (3 sets 15)
Cross Arm Crunch (3 sets 15)
Double Crunch (3 sets 15)
Weighted Toe Crunch (3 sets 15)
Obliques Row (3 sets 15 on each side)
Scissor Kick (3 sets of 20)
Bicycle Crunch (3 sets 15)
In and Out Plank (3 sets 15 on each side)
Plank (30-60 sec)
Saturday
Rest/Yoga
Sunday
Rest/Meditation
This workout was awesome. It killed my butt! Which is what a good workout should do ;) Haha. Anyways, here’s the setup and my scores!
Part 1: HIIT 10/50
- Back Lunge/Kick Up (L) 20-18
- Back Lunge/Kick Up (R) 22-18
- One Arm Press Up 10-9
- 2 Kick Ups/Breakdance Pushup 6-5
- Pike Jump/Squat Jump 10-9
Part 2: 5 minute countdown
- One Leg Squat & Jump Tuck 45 reps
Part 3: REPEAT Part 1
There you go! I think the only reason I did so many more of Part 2 than Zuzana (she did 35 reps) is because I can’t go all the way down into a full one leg squat :/ Put I pushed myself, which is all that counts! :)
So you guys should definitely try this workout! Don’t be intimidated. The first step is always the hardest, but once you make it, you’ll be so proud you did :)
xxx
PS: I would like to thank http://slimsunshine.tumblr.com/ for pushing me to do this workout ;)
The 25x4 workout is one of the workouts I do daily (along with the 4 minute workout and others, which I’ll be posting in the future) I learned it at cheering and it really works for me. This one focuses on the abs and is 4 different sets of ab workouts and 25 reps of each of them.
What to do:
1. 25 Crunches: If you don’t know what a crunch is, here is a picture. Just lie on your back with your knees up (either in the air or with your feet on the ground) and bring your chest up and down. That is one rep. Do this 25 times.
2. 25 Legs up: These are just a different variation of a crunch. Lie on your back with your legs in the air, hands behind your head and bring your chest up and down. Here is a photo. Do this 25 times.
3. 25 Reaches: Have your legs at a 90 degree angle (just like in the above number 2.), feet flexed, bring your chest up and reach to touch your feet. You don’t have to touch your feet every time but you should come pretty close. The higher you reach, the more effective. Bring your chest down, and repeat. Do this 25 times.
4. 25 Butt-lifts: This one can get a bit tricky so pay attention. Start by lying on your back with your legs in the air (just like numbers 2. and 3.), have your arms by your sides with palms flat on the floor (not out by your shoulders but by your legs), and use your abs and arms to lift your butt off of the ground. For this to work, you should not have your arms under your butt.
While you are doing these exercises, make sure when you are coming down that you don’t just let yourself fall but come down slowly to be more effective. Remember to keep your tummy muscles tight and breathe out when you bring your chest up, in when you bring your chest down.
Have fun!
