Week One Workout Day One

[clevermanka]

Jump Rope
3 sets
1 minute
30 second rest between sets
I can't go the full minute without tripping but I did a lot better than I thought I would.

TRX Single Leg Squat
3 sets
6-8 reps each leg
tempo 3 0 2 0*
30 second rest between sets
I couldn't do even one of these in good form (assuming good form means a pistol squat). I could only do them with my non-weighted foot resting on its heel in front of me.

Push-Ups, from floor
3 sets
3-10 reps
tempo 5 0 2 0
30 second rest between sets
I did knee push-ups, but did the full count of ten until my last set when I made it to seven.

TRX Body Weight Rows
3 sets
6-8
tempo 3 0 2 0
75 second rest between sets

Bodyweight, Alternating Lateral Squats
3 sets
6-8 each leg
tempo 3 0 2 0
30 second rest between sets
I am doing these incorrectly because I wrenched my left knee on the first set. Will ask for a demo on proper form Tuesday.

Bodyweight, Reverse Lunges
3 sets
8 each leg
3 0 2 0 tempo
30 second rest between sets
Thank god, finally something I'm good at.

TRX Front Plank
3 sets
15-30 seconds
75 second rest between sets
I could only hold this for about twenty seconds (ten full ujjaiyi breaths). Also, I just did basic yoga plank pose. Using the TRX for this was very uncomfortable on my lower back.

Squat Thrusts
1 sets
5 reps
I did 3 before they got sloppy
10 second rest before moving to:

Jumping Jacks
1 set
20 reps
10 second rest before moving to:

Mountain Climbers
1 set
10 reps
I did 5 before they got sloppy

Stretching: Before and after jumping rope, and after completing workout, pay special attention to quads, hamstrings, calves, adductors, chest, and back.

Post-Mortem thoughts: I am so incredibly weak. Ugh! Weak. And good lord, the sweating. Oof.

Comments

[kalimeg.livejournal.com]

A Single Leg Squat sounds ominous. The hoist for getting me back up would be really expensive, too.

[clevermanka.livejournal.com]

Ha ha ha! Not much could make me laugh right now, but your comment succeed in making me for real laugh out loud.

[royal-spice.livejournal.com]

Ditto on that. :D

[adammaker.livejournal.com]

You will live, and if you keep this up,
You will be MIGHTY!

[clevermanka.livejournal.com]

Was mich nicht umbringt macht mich stärker.

[femfataleatron.livejournal.com]

pistols are well worth mastering.
If nothing else you can use them to show off at pistol parties.

[clevermanka.livejournal.com]

When I can do one without falling over, I'm showing it off everywhere.

[femfataleatron.livejournal.com]

You'll be expressing your 2nd amendment rights! Just be sure to check open carry laws as you enter each state.

[clevermanka.livejournal.com]

This made me think of the joke an ex-boyfriend's youngest brother told me. "Hey, did you hear I got arrested last week? Yep, I was walking around downtown with two guns (slaps biceps) and a six pack (slaps stomach)."

Considering he was eleven years old at the time, it made it even funnier.

[saintwhocares.livejournal.com]

TRX? Looks like that means you had a strap assisting you. I'm not sure what that means. Even so, one legged squats (pistols) are freaking tough. I know I don't have the flexibility to do one.

Here is a decent intro for doing them
http://www.youtube.com/watch?v=_pagSm57Mqw&feature=related

He doesn't mention the option of doing them while standing on a small box, so that your free leg is elevated and the floor doesn't become a problem, but that's also a good way to work on them.

Anyway, stick with it. In the immortal words of Mark Rippetoe, "Strong people are harder to kill than weak people, and more useful in general. "

[clevermanka.livejournal.com]

Yes, I was holding onto the TRX handles for dear life and still coudn't manage one without my heel being on the floor. =D

I shall try the box method. That's a very good idea. Thank you!