Oh. My. Ass! Never did I imagine that I would feel this way. I feel violated. Chocolate, I need chocolate. Actually, it’s not entirely true I didn’t suspect the oncoming pain. On the evening of day 1 I suspected that day 2 would be a royal pain. Parts of my body had begun aching, lower body to be specific. Legs to be even more specific, actually, my bum somewhat more specifically. The regular and backward lunges have made me aware of those areas I apparently don’t exercise enough, such as the aforementioned bum. Ironically though, or perhaps sadistically, I love it… the pain that is. The pain so clearly illustrates that something has been done and that’s a good feeling.
Quite a few have asked about the workout program I’m using for the challenge and here it is. This is the workout I’m doing 7 days a week for the next 30 days. (Starting 7th of June 2010).
These exercises are all done without break, even between parts. I only stop for a sip of water or, if necessary to catch my breath, but not for more than a few seconds.
I’m using approximately 15 KG of weights, curled bar with 2 * 5 KG weights. Following the exercise it takes me approximately 45 minutes to do the entire thing without breaks. It’s extremely tough, well for me it is, and I strongly recommend a good warm-up. (I do 30 minutes of walking after having had a green smoothie!)
Part 1 – Legs and chest
40 squats – fast
40 chest presses – wide grip – fast
40 squats – slow
40 chest presses – wide grip – slow
40 squats half way up – regular pace
40 chest presses half way up
Part 2 – Legs, lower back and shoulders (repeated twice)
20 regular squats
20 half squats
20 Bent over row
Part 3 – Legs, shoulders (repeated twice)
20 regular lunges
20 upright row
20 standing shoulder press
Part 4 – Legs, triceps (repeated twice)
20 backwards lunges
20 skull crushes (bar above head, folding towards head)
20 backwards lunges
20 close grip presses (lying flat on ground, with elbows resting on floor pushing arms upwards from stomache)
Part 5 – Legs (calves), biceps
20 calves rise, one leg at a time
20 biceps curls
20 calves rise, both legs at the same time
20 biceps curls stopping halfway for a half a second then continuing to top
xx max out calves rise
Part 6 – Stomache, legs (inner thighs)
20 inner thighs, one leg at a time. Lying flat on the side with one legged crossed over the one to be exercised.
20 crossed crunches. Left elbow lifted towards right leg. Kind of like cycling with your legs alternating elbows to touch knee.
20 inner thighs.