Emma's Workout Journal

P

Pilates Core

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I'm a Pilates instructor, so I obviously have great stability. However, I'm trying to go for the "vanity" aspect of working out as well.

Goals:
- To complete a 5k race at 8/2 on October 19th, and be in the first half of the runners.
- To bring body fat down to 18% and weight around 125lbs. (current bodyfat is 20.5%, weight is 135lbs).
- To improve cardiovascular fitness and lower resting heart rate (blood pressure is fine)
 
June 8, 2008.

Warmup:
Hip opener
Hip rolls
Scapula protration and retraction
Arm scissors

ABS: 5kg medicine ball.
Regular crunches with a neutral spine: 10
Oblique crunches with a neutral spine: 10x each side
Full sit-ups: 10
Crunches with knees dropped over to one side: 8x each side.

Weight circuit (all machines, no freeweights):

Knee extentions: 8x 55lbs
Hamstring curls sitting: 8x 55lbs
Hamstring curls prone: 8x 55lbs
Adductors: 10x 100lbs
Abductors: 10x 100lbs
Lat pull: 8x 80lbs
Rowing: 8x 40lbs
Pec deck: 8x 40lbs
Chest press sitting: 8x 30lbs
Fly: 8x 30lbs
Lateral shoulder raises: 8x 30lbs
Overhead press: 8x 30lbs

Assisted chin up: 10x 70lbs
Assisted tricep press: 10x 70lbs

Running: 2 miles (not counting warmup and cooldown) at 2 minutes walking (17minute mile aka 3.5), and 2 minutes running (11 minute mile at 5)
 
Thanks!!

I kinda have to achieve them. I used to be in really killer shape, but I put on 10 pounds because of stress eating around my wedding and also the honeymoon, lol.

It's easier to sell training when you're in fantastic shape. I feel that developing my body to an even better level will help me market my services and increase my client base.
 
A few suggestions...

Going with free weights will give you a better workout than machines e.g., doing pushups will be more effective than doing chest presses.

It looks like you're doing compound exercises for your upper body, but isolation exercises for your lower body. A mixture of squats, deadlifts, lunges and/or stepups would be more efficient, and teach those muscles to work together.
 
That's what Pilates is for. :p

I use Pilates for all my stability, full-body training, and then weight machines just to kick-start my body for the run.

I know I can do Pilates and weight machines safely and effectively; I don't have the same knowledge of free weights.

My body is already fairly balanced around all the joints and able to work in one piece. Now I just want it to look prettier.
 
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