Sample workouts - Darcy

[Guest guest]

LOL!! OK, but they're probably not what you're expecting.

5 - 7 minute warmup on recumbent bike (every morning)

30 to 45 minutes of Tae Bo (up to 120 minutes on cardio days)

SAMPLE LOWER BODY WEIGHT WORK (from yesterday)

Squats: 42@65#, 42@75 (plie), 36@85, 32@95, 36@85

Leg Extentions: 26@50

Deadlifts: 12@70, 10@80, 8@90, 6@100, 12@90

hamstring curls: 26@25

One-Leg calf Raises: 24@20, 24@25, 20@30, 18@35, 24@30 (single leg,

with dumbbell in hand on side of working leg)

Calf (regular with both legs on floor or 2x4 board) raises: 32 (no

weights)

I usually work my abs on Leg day, but I ran short on time.

SAMPLE UPPERBODY DAY (today): *I only work 2 body parts per day, so on

one of my leg days I add shoulders. The warmup and cardio are

basically the same each day. Today was Chest and Back day with abs

added in.

Push-ups: 26

Pec Flies: 12@20, 10@25, 8@30, 6@35, 12@30

Bench press: 12@60 (bar)

Lat rows: 12@25, 10@30, 8@35, 6@40, 12@35

Bent-over barbell rows: 16@65

30 decline sit-ups w/10# (barbell plate), 25w20, 20w30, 15w40, 20w30

Knee raises on tower: 2 sets of 15 knee raises: front, then sides

(obliques)

Ab slings (they kinda look like slings for broken arms, but you put

your arms in and hand from them. You lift your knees to work your abs.

TOUGH!): This is my " finishing " ab exercise so I just do as many as I

can, usually 16 or 18.

And of COURSE I stretch loooooong and good after every workout!

Carol

> > HI Darcy! I'm did #53 today! ) I still do Cathe (her weight

work,

> CTX-

> > kickboxing, Cardio Kicks, Circuit Max, and some of the cardio

> segments from

> > her CTX series), but other than that, it's just Tae Bo. I've found

> myself

> > putting on her DVDs and just doing my own weight workout though

> (I'm doing

> > Body-for-LIFE)....I know that sounds strange, but it's like being

> at a gym

> > and having your favorite instructor leading a class while you're

> doing your

> > own workout. I used to do the Firms regularly, but they seem to be

> collecting

> > dust these days. Just don't feel like pullin' them.

> >

> > I can give you an example of one of my workouts if you like?

> >

> > Carol

> >

> > In a message dated 07/11/01 8:16:11 AM, taebo_spirit@h... writes:

> >

> > << It's soo good to hear from you Carol. Sorry to hear about your

> > physcial trouble, but I know that you are strong and are dealing

> wih

> > it well. #49 withTae-Bo??? Wow, Woman, slow down!! Ha! Didn't

> you

> > use to just do Tae-Bo a couple days a week Are you still doing

> > Cathe and everything else too? Wow, somthin' amazing you are

> >

> > Darcy who wishes you only the