The first few workouts are always the worst. I have to remind myself that if I set a goal, a true achievable goal at the beginning of every workout then I can not only make it through the pain but also come back again in a couple days :) Lesson one: learn to love the pain. It's like Stockholm Syndrome. Put on some good tunes and forget about the work ahead.
My first goal was to be able to run for three minutes at a time.
Do the strengthening part of your workout first.
The work-out:
Rows 40 lbs 3 sets of 12
Push-ups on a box with good form 5 sets of 5
10 v0-v2 gym problems
35-40 minutes endurance
Because my thighs have atrophied (the muscles size decreased) I used two machines. The first was the treadmill which I did 20 minutes of run/brisk walking. Then 10 minutes on level 3 at high speed on an elliptical trainer (basically till my thighs burned). Then 5-10 minutes cool down on the treadmill.
I can't fall at all from boulder problems because my thighs are so weak that my legs buckle...not cool. My friend Leif who is quite tall just plucks me out of the air when I need a catch but when he isn't there I just do more easy problems. I don't trust just anyone to spot me.
I like to do my core workout following endurance. Just trying to do the same kind of ab exercises that I described in my last post. I can do more reps but I still tire quickly. The day is coming though, when I am able to do a full set of Pilates hundreds and the roll-up. Look-out size 4 jeans...I'm coming for you soon!
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