Another week down! Both kids ended up with the stomach flu so to get through this week without wanting to throw in the towel was a true testament to my dedication. Justin and I managed to escape the nasty virus that had our kiddos producing the most foul substances exiting both ends of their poor little bodies, so we feel really lucky. I have given enough baths and done enough laundry and steam cleaned enough furniture to last me a while. No thank you, no more!
Despite my exhaustion, week 2 went great. As I mentioned in the last recap, the workouts for week 1 and 2 were the same. I was able to increase the weight used on almost every exercise I completed…a goal I strive to hit at least every other week. I was nowhere near as sore as I was the first week and I surely owe that to the foam rolling.
My body was screaming for some cardio, especially since the weather was so beautiful the past few days, but I held out. During week 3 you can bet I will be outside running. I never thought I would say this, but I really miss running. A 30 minute jog during my lunch break really does my sanity some good. I’m sure everyone in the Hess household is ready for me to start running again too! My plan is to stick to some 30 minute, moderate intensity, “static” (one-speed) cardio for weeks 3 and 4.
Along with cardio, training for week 3 and 4 will consist of mostly the same workouts, if anything I have added an exercise or two to each day. The goal here is to perform 3 sets, 10 reps, more weight for all that apply and throw in a few body weight sets that on the surface seem super simple, but really, they burn like hell! Exibit A, the Body Ball Leg Curl. Here’s how you do it….
Start on the floor laying on your back with your feet on top of the ball.
1. Position the ball so that when your legs are straight, your ankles are on top of the ball.
Raise your hips off the ground, keeping your weight on your shoulder blades.
This is your starting position.
2. Now bend your knees, pulling the ball as close to you as possible, contracting your hamstrings.
Be sure to keep your core tight and concentrate on keeping your balance! It’s okay if you stumble or fall, this move is not as easy at it looks. Just get back up and keep going!
3. Return to the starting position and repeat 20 times
The goal is to always keep your midsection elevated as high as you can. Don’t let your butt sag down!
This is a very simple exercise that really works your hamstrings, glutes, calves and core. The best thing about it is you can supplement your workout with it or perform while your watching tv! Either way, your butt will thank you!
Go To: Recap Week 3 – 5