Thursday, February 26, 2009

Training Barbara - Week 2

Thank you for all of your emails and comments! We are having a blast working out with Barbara, and she is definitely hangin' with the program! But we'll let her give you the 411... (Also, we included some sexy shots of ourselves doing the exercises so you can try it at home or the gym if you want to feel the burn.)

In Barbara's Words -
Week one is complete and I am feeling GREAT! Training with Mieke and Ez was huge fun (hard work) and a great time (they showed no mercy!) with lots of laughs (pain)!! It was awesome! Had a brief interruption with being sick, but overcame and pushed hard in the end. I was a bit sore at the end of the week, but found myself smiling and strangely revitalized over every muscle ache. I am also amazed at how the floor work has raised my awareness of my own body - its balance, its unbalance, its strength. My knee/leg is holding up well!
I love this challenge and all of the positive energy surrounding it! Though admittedly, I can't seem to separate the energy from working out from the excitement of the goal! SKIING!

The Workout, Week 2 -

Tuesday
30 minutes of cardiovascular exercise on the elliptical - (increase of 2 minutes from Week 1)
8 Minutes Gradual Warm-up
22 Minutes at 70-80% Maximum Heartrate
5 Minutes Cooldown


Floorwork - 2 Sets of 8-10 reps each exercise (or per side)
Legs and Lower Body
  • Reverse Crossover Lunges
  • Step-Downs - Front
  • Bosu (or balance board) Squats
  • Side-to-Side Slide
Core Work
  • Medicine Ball Crunches
  • Plank Knee-Lift
  • Side Plank (instead of reps we hold for 10 seconds each side)
Cooldown - Stretches for hamstrings, quads, hips and calves.

Thursday
30 minutes of cardiovascular exercise -
8 Minutes Gradual Warm-up
22 Minutes at
70-80% Maximum Heartrate
5 Minutes Cooldown

Floorwork - 3 Sets of 8-10 reps of each exercise (or per side)
Legs and Lower Body
  • Reverse Crossover Lunges
  • Step-Downs - Front
  • Bosu (or balance board) Squats
  • Side-to-Side Slide
Cooldown - Stretches for hamstrings, quads, hips and calves.

Saturday - Action Day!
Barbara goes to Philly with friends! The hotel has a gym so - gym workout including cardio and floorwork. Also, lots of walking around, laughing, pillowfights and general silliness. One arm curls OK too!

Sunday - Back to business, and by now Barbara will be craving it.
30 minutes of cardiovascular exercise -
8 Minutes Gradual Warm-up
22 Minutes at
70-80% Maximum Heartrate
5 Minutes Cooldown

Floorwork - 3 Sets of 8-10 reps of each exercise (or per side)
Core Work
  • Medicine Ball Crunches
  • Plank Knee-Lift
  • Side Plank
Cooldown - Stretches for abs, low-back, hamstrings, quads, hips and calves.


**NOTE:
If you are thinking about trying any of these exercises or workouts and you have any questions about whether or not they would be right for you, please email us (liefstyle@gmail.com) or check with your doctor or physical therapist before beginning.

4 comments:

  1. LOVE the photos. when does the mieke-ezra workout video hit the shelves? i think you hit it!

    congrats barbara!

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  2. Yes! I want to know when the workout video is hitting the shelves! Sport specific workout sessions for everything....you could do a series for skiing, tennis, hiking, mountain biking....the WORKS!

    GO BABS!!!!!! WOO HOOO!

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  3. Up early - Saturday workout compete! Totally energized! Ready for a day of sight seeing, hanging, and those arm curls!

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  4. Barbara, you are OUR hero! You get out there and enjoy this day! Do a couple of curls for us! -E&M

    ReplyDelete