My Diary
- Thread starter stingo
- Start date
I first saw one back in the corporate wellness center I go to when I started in November - had tried it a few times but didn't really make a concerted effort til now. I'd only found out what bosu meant in the past month or so though. If you have access to one, I'd definitely recommend giving it a go.
Workout 6/21
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x45lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x12, 22.5lb dumbbells (used 20lb dumbbell with 2 ea. of 1.25 lb platemates - 2nd time yay!)
Shoulder Press 2x12, 2x30 lb dumbbells
Core:
Pilates class after work
Cardio:
30 Min Alpine Pass, L5 (billed as a rigorous workout for the serious user in the manual - first time I've ever tried it - it's a series of steep climbs with big dropoffs - nice variety, and I like it better than the trailblazer I think.)
Balance:
Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
Working on balance seriously now, as I tried doing single leg ball squats but I wasn't able to today. Ah well, something else to improve.
Strength:
Ball Squats, 2 sets x 12 reps, body weight + 2x10 lb weights, alternated with
Calf Raises, 2x12, body weight + 2x10 lb weights
Backward Lunges, 2x12, body weight + 2x5 lb weights - balance here esp on the left foot forward is an issue for me - still working on it.
Hamstring Curl, 2x12, 100lbs (machine)
Chest Flys, 2x12, 2x45lb dumbbells, alternated with
1-Arm Rows, 2x12 60lbs (pulley machine)
Tricep Pulldowns (using rope), 2x12, 60lbs (pulley machine) alternated with
1-Arm Concentration Curls, 1x12, 25 lb, 1x12, 22.5lb dumbbells (used 20lb dumbbell with 2 ea. of 1.25 lb platemates - 2nd time yay!)
Shoulder Press 2x12, 2x30 lb dumbbells
Core:
Pilates class after work
Cardio:
30 Min Alpine Pass, L5 (billed as a rigorous workout for the serious user in the manual - first time I've ever tried it - it's a series of steep climbs with big dropoffs - nice variety, and I like it better than the trailblazer I think.)
Balance:
Standing on the bosu ball
Standing on the bosu ball with eyes closed
Small squats on bosu ball
Leaning forward, backward, and side to side on bosu ball
One foot off the ground
One foot off the ground, and moving front, out, back
Working on balance seriously now, as I tried doing single leg ball squats but I wasn't able to today. Ah well, something else to improve.
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Spinning
Ohhh well. spinning (stationary biking, really) is the first activity I have real gear for now lol... The pedals have sockets you can clip into, provided you have spinning shoes (which are fitted with the appropriate cleats). I'd got mine a few months ago and always had trouble clipping in, even with the instructor's help. It was pretty embarassing to me. So I made up my mind to get my butt up on one of the bikes outside of class - and just practiced til I was able to clip in, whilst feeling for the sockets with my hands. This continued for a few weeks, til the other day when I just got on the bike, and clipped in like you're supposed to (without using my hands at all to guide my foot).
The class itself is a lot of fun. This is due in large part to the instructor who is excellent. Class starts at 5:30 and official end time is 6:15, but since she's used to giving hour long classes we're on the bikes til 6:25. She relies a lot on heart rate monitors, which was great for me since I'd already got one (Polar F11). She would tell us what kind of ride we were doing, and when to add/take off resistance, get up and run on the bike, sprint and other things. Everyone goes at their own pace - relative to their own heart monitor percentage - I'm sure me at 80% is a lot slower than a seasoned athlete at 80%, but it's the heart rate that counts primarily. In that sense it's an excellent aerobic workout (we do go over 85% periodically, but that's only on the last sprint of the ride usually) - and I'm usually A) out of water from a good sized water bottle, and B) drenched in sweat. Our ultimate goal (individually and as a class) is to have race day - to be able to ride at 85% for the full class. None of the regulars (including me) is particularly athletic, but it forms a common bond in that we're working for a common (but as yet pretty far away) goal. I'd highly recommend it, if you can find a good spinning instructor.
Ohhh well. spinning (stationary biking, really) is the first activity I have real gear for now lol... The pedals have sockets you can clip into, provided you have spinning shoes (which are fitted with the appropriate cleats). I'd got mine a few months ago and always had trouble clipping in, even with the instructor's help. It was pretty embarassing to me. So I made up my mind to get my butt up on one of the bikes outside of class - and just practiced til I was able to clip in, whilst feeling for the sockets with my hands. This continued for a few weeks, til the other day when I just got on the bike, and clipped in like you're supposed to (without using my hands at all to guide my foot).
The class itself is a lot of fun. This is due in large part to the instructor who is excellent. Class starts at 5:30 and official end time is 6:15, but since she's used to giving hour long classes we're on the bikes til 6:25. She relies a lot on heart rate monitors, which was great for me since I'd already got one (Polar F11). She would tell us what kind of ride we were doing, and when to add/take off resistance, get up and run on the bike, sprint and other things. Everyone goes at their own pace - relative to their own heart monitor percentage - I'm sure me at 80% is a lot slower than a seasoned athlete at 80%, but it's the heart rate that counts primarily. In that sense it's an excellent aerobic workout (we do go over 85% periodically, but that's only on the last sprint of the ride usually) - and I'm usually A) out of water from a good sized water bottle, and B) drenched in sweat. Our ultimate goal (individually and as a class) is to have race day - to be able to ride at 85% for the full class. None of the regulars (including me) is particularly athletic, but it forms a common bond in that we're working for a common (but as yet pretty far away) goal. I'd highly recommend it, if you can find a good spinning instructor.
I always wondered about spinning since I have an exercise bike at home that I get kind of bored with on my own. Who new there were special shoes? Interesting!
I kinda did because the two women I work with both took spinning long before I started - they both have spinning shoes. And they really do help a lot - first, because you're clipped in your leg is always in the same position, and second, you can pull the pedal up better which makes climbing hills a bit more efficient and third (and most noticeably for me) the extra hard sole means your feet won't hurt.
Workout 6/22
Cardio:
30 Minutes Fat Burner, L6 - yeah kicked it up a notch... the tops of my calves felt like they might cramp but they didn't thankfully, and I made it through.
Yoga class was cancelled for tonight, so it will just be spinning - maybe an endurance ride since we had a shorter ride on Tuesday.
Edited to add: long spinning class tonight, to make up for the shorter class earlier in the week. Needless to say I'm tired lol but glad I was able to do it. I think we were on the bikes for 55 minutes.
Cardio:
30 Minutes Fat Burner, L6 - yeah kicked it up a notch... the tops of my calves felt like they might cramp but they didn't thankfully, and I made it through.
Yoga class was cancelled for tonight, so it will just be spinning - maybe an endurance ride since we had a shorter ride on Tuesday.
Edited to add: long spinning class tonight, to make up for the shorter class earlier in the week. Needless to say I'm tired lol but glad I was able to do it. I think we were on the bikes for 55 minutes.
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Wellness Center
Yeah the wellness center (for its small size) I work out at packs a lot things into its small space. It's basically a largish rectangular room. When you come in, the room for classes is immediately on your right, and the gym manager's office is on the left. Just in front is the desk where you sign in, and where the manager's assistant sits. Along the wall to the right (top right hand corner to bottom right hand corner) are all the weight machines. In a row parallel to the ones against the far wall are the cycles - a few spinning bikes, a few recumbents. Just in front of that row is a row of 3 ellipticals (2 monitors for viewing tv with sound broadcasted on FM radio). Along the far wall are the treadmills - about 8 of them. Against the far left wall is the pulley weight machine (and also where the bosu ball resides). Top left hand corner is where the dumbbells are kept - 1lb to 70lbs. Bottom left hand corner is the stretching area. There are two weight benches with adjustable backs there as well. Just in front of the pulley machine in a row parallel to it is the abdominal bench, the back extension bench, a rower, and 3 more ellipticals. Finally, in the center is one of those adjustable weight machines - thing must have 20 vertical and horizontal settings for the levers.
They run a variety of classes - the ones I usually take are Spinning (Tu, Th), Pilates (Wed), Yoga (Th, just before spinning) and Tai Chi (Fri). Other offerings (at lunch when I'm doing my cardio/strength training) include Step Aerobics, Crunch at Lunch, Low Impact Aerobics, Total Body Toning, and a Lite and Easy class, for those just starting to exercise.
Best part about it is the cost - Free
Yeah the wellness center (for its small size) I work out at packs a lot things into its small space. It's basically a largish rectangular room. When you come in, the room for classes is immediately on your right, and the gym manager's office is on the left. Just in front is the desk where you sign in, and where the manager's assistant sits. Along the wall to the right (top right hand corner to bottom right hand corner) are all the weight machines. In a row parallel to the ones against the far wall are the cycles - a few spinning bikes, a few recumbents. Just in front of that row is a row of 3 ellipticals (2 monitors for viewing tv with sound broadcasted on FM radio). Along the far wall are the treadmills - about 8 of them. Against the far left wall is the pulley weight machine (and also where the bosu ball resides). Top left hand corner is where the dumbbells are kept - 1lb to 70lbs. Bottom left hand corner is the stretching area. There are two weight benches with adjustable backs there as well. Just in front of the pulley machine in a row parallel to it is the abdominal bench, the back extension bench, a rower, and 3 more ellipticals. Finally, in the center is one of those adjustable weight machines - thing must have 20 vertical and horizontal settings for the levers.
They run a variety of classes - the ones I usually take are Spinning (Tu, Th), Pilates (Wed), Yoga (Th, just before spinning) and Tai Chi (Fri). Other offerings (at lunch when I'm doing my cardio/strength training) include Step Aerobics, Crunch at Lunch, Low Impact Aerobics, Total Body Toning, and a Lite and Easy class, for those just starting to exercise.
Best part about it is the cost - Free
Oh u are lucky!!!stingo said:Yeah the wellness center (for its small size) I work out at packs a lot things into its small space. It's basically a largish rectangular room. When you come in, the room for classes is immediately on your right, and the gym manager's office is on the left. Just in front is the desk where you sign in, and where the manager's assistant sits. Along the wall to the right (top right hand corner to bottom right hand corner) are all the weight machines. In a row parallel to the ones against the far wall are the cycles - a few spinning bikes, a few recumbents. Just in front of that row is a row of 3 ellipticals (2 monitors for viewing tv with sound broadcasted on FM radio). Along the far wall are the treadmills - about 8 of them. Against the far left wall is the pulley weight machine (and also where the bosu ball resides). Top left hand corner is where the dumbbells are kept - 1lb to 70lbs. Bottom left hand corner is the stretching area. There are two weight benches with adjustable backs there as well. Just in front of the pulley machine in a row parallel to it is the abdominal bench, the back extension bench, a rower, and 3 more ellipticals. Finally, in the center is one of those adjustable weight machines - thing must have 20 vertical and horizontal settings for the levers.
They run a variety of classes - the ones I usually take are Spinning (Tu, Th), Pilates (Wed), Yoga (Th, just before spinning) and Tai Chi (Fri). Other offerings (at lunch when I'm doing my cardio/strength training) include Step Aerobics, Crunch at Lunch, Low Impact Aerobics, Total Body Toning, and a Lite and Easy class, for those just starting to exercise.
Best part about it is the cost - Free
u wont believe how expensive gyms and clubs like these are in my country
u have t o pay 20/30 thousand USD (refundable) before actually paying the monthly fee..monthly feel is from 100 to 200 USD :|
thats why i have as much equpiment as i can at home,but it is so boring infact daring to get myslef off the couch and get into exercises