The Thigh Tightener

June 10, 2008 at 11:04 pm 1 comment

Bloody hell that hurts! I guess that workout yesterday was tougher than I thought. My arms are sore and it hurts when I sneeze (not good in hayfever season), but for real pain, check out those thighs. I guess the Thigh Tightener is going to be my new Chairmaster. The one I love to hate. The one that makes me tremble and whimper as I’m doing it, and in this case, for 48 hours afterwards. I’ve been staggering around today like a new-born lamb, and raising eyebrows at work every time I got out of my chair with yelps of pain. It didn’t look that hard. It didn’t even feel that hard at the time, but could explain why I struggled through the rest of the workout.

Luckily, I did my 20-minute pilates workout this morning before work, and before the DOMS set in. Having said that, the one-legged monkey squats on the wobble board probably did nothing to help me. As for the Challenge month two cardio workout also on my schedule today, I waivered between I will do it, I can’t do it, it may help loosen up the muscles, I don’t think I could do it even if I tried, to, finally, I’m proud to say, doing it. Thirty minutes comprising 10 minutes each of three different cardio machines. For me, working out at home, that means 10 minutes stationary bike, 10 minutes elliptical, and 10 minutes treadmill. I did them in that order and didn’t worry too much about maintaining the recommended RPE 7 intensity. I concentrated more on just moving and not falling off each piece of kit as my legs repeatedly buckled under me. But I’ve just finished and it did help. I’ll take this opportunity to stretch my quads and slather on some tiger balm before bed. Hopefully, by tomorrow morning, the worst will be over.

Anyhow, here it is for all you masochists to try at home: the Thigh Tightener from month 2 of the 2008 Self Challenge. Stand with your feet slightly wider than hip width apart, holding one end of a dumbell in each hand at chest level, elbows bent. Squat deeply, ie. as far as you can go down, then tilt forward as you lower the weight to the floor, straightening your legs up so your bum’s in the air and your head is pointing down. Reverse the movement by bending your legs again as you raise the dumbell back to chest height, ie. back into squat position, then return to standing. Do 12 repetitions, rest, repeat. This movement works your legs, arms, legs, bum, and legs. Oh, and did I mention it’s good for your legs.

Trainer tip: when squatting, you want to take your bum backwards rather than your knees forward. I find it useful to actually visualise lowering myself on to an imaginary chair on the way down, although in this exercise, it is more of a low stool! Enjoy.

Advertisements

Entry filed under: exercise, fat loss, heath and fitness, Self Challenge, weight loss.

2008 Self Challenge Month 2 Workout Nutrition Tip of the Week No. 20

1 Comment Add your own

  • 1. Cynthia  |  June 12, 2008 at 3:30 am

    Ouch! That sounds like a killer exercise! Good for you getting your cardio workout done anyway.

    Reply

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

Trackback this post  |  Subscribe to the comments via RSS Feed


Enter your email address to subscribe to this blog and receive notifications of new posts by email.

Join 5 other followers

Blubberbegone Stats

  • Start: 16 stone, 45.7% body fat
  • Goal: 10 stone, 20% body fat
  • Today: 14 stone 13.6 lbs, 44.8% BF
  • Pounds lost: 14.4
  • Body fat lost: 0.9%
  • Exercise this week (Sat–Fri):
  • Total: 2 hr 5 mins
  • Jog/Walk: 20 mins
  • Walking: 20 mins
  • Burlesque: 1 hr
  • Pilates: 25 mins
  • African dance: mins
  • Tae Kwon Do: mins
  • Badminton: mins
  • Tai Chi: mins
  • Yoga: hr
  • Exercise last week: 4 hrs 40 mins
  • Joke of the Day

    I'm not fat - I'm a woman and a half.

    Motivation

    My Weight Loss Goals

  • 1. Crack 15 stone (210 lbs) for the fourth and final (I hope) time.
  • 2. Lose 10% of my body fat (14 stone 4).
  • 3. Fit into a size 18 (US 16).
  • 4. Get my body fat below 40%
  • 5. Lose another 10% of my body fat (12 stone 12/180 lbs).
  • 6. Get my BMI under 30 (12 stone 9/177 lbs) - no longer obese, just overweight now.
  • 7. Weigh less than my husband.
  • 8. Fit into a size 16 (US 14).
  • 9. Lose my third 10% (11 stone 8/162 lbs).
  • 10. Fit into a size 14 (US 12).
  • 11. Get my BMI under 25 (10 stone 8/148 lbs).
  • 12. Lose my fourth 10% (10 stone 6/ 146 lbs).
  • 13. Fit into a size 12 (US 10).
  • 14. Reach my goal weight (10 stone) and decide if I need to lose any more based on my muscularity and shape.
  • 15. Turn heads in a bikini!
  • My Fitness Goals for 2011

  • 1. Increase my cruising walking speed from around 5.0kph to 6.4kph.
  • 2. Increase continuous jogging time to 30 mins.
  • 3. Run a 5K for charity.
  • 4. Work on my crawl stroke and build up to 30 mins continuous swimming.
  • 5. Build up to 1 hour continuous and comfortable cycling.
  • 6. Squat 50kg.
  • 7. Do an unassisted chin up.
  • 8. Take a martial arts or self-defence class for at least 3 months.
  • 9. Beat my husband at badminton.
  • 10. Learn a new dance style.
  • My Blubber Reduction Journey

  • My highest measured weight ever:
  • Jan 1 2006 = 238 lbs (17 stone)
  • BBG blog starting weight:
  • Sep 16 2007 = 215.5 lbs (15 stone 5.5), 47.0% BF Lean body mass 114.2 lbs (8 stone 2.2)
  • Highest weight posted since then:
  • Xmas 2008 = 223.6 lbs (15 stone 13.6), 48.2% BF, lean body mass 116.0 lbs (8 stone 4)
  • Lowest weight posted since then:
  • Nov 16 2009 = 193.2 lbs (13 stone 11.2), 43.7% BF, lean body mass 108.8 lbs (7 stone 10.8)
  • Lowest body fat posted since then:
  • Sep 7 2009 = 194.2 lbs (13 stone 12.2), 42.6% BF, lean body mass 111.5 lbs (7 stone 13.5)
  • My blubber reduction journey 2011:
  • Xmas 2010 = 221.6 lbs, 46.7% BF, 118.1 lbs LBM
  • 5 Jan = 221.0 lbs, 47.1% BF
  • 12 Jan = 219.6 lbs, 45.8% BF
  • 19 Jan = 220.4 lbs, 45.8% BF (TTOM)
  • 26 Jan = 218.8 lbs, 45.2% BF
  • 2 Feb = 218.8 lbs, 44.7% BF
  • 9 Feb = 219.4 lbs, 44.9% BF
  • 16 Feb = 215.8 lbs, 44.6% BF
  • 23 Feb = 213.2 lbs, 45.2% BF
  • 2 Mar = 211.6 lbs, 45.9% BF
  • 9 Mar = 209.8 lbs, 45.1% BF
  • 16 Mar = 208.8 lbs, 45.3% BF
  • 23 Mar = 208.0 lbs, 45.1% BF
  • 13 Apr = 208.4 lbs, 44.4% BF
  • 20 Apr = 207.6 lbs, 43.3% BF
  • 27 Apr = 205.0 lbs, 45.8% BF
  • 4 May = 209.2 lbs, 45.2% BF (TTOM)
  • No. weeks: 18
  • Average weekly weight loss: 0.31%
  • 101 in 1001

    28 down, 5 goals revoked, 68 to go, and 94 days to do them. Check out the 101 page, above, for all the latest on my journey to be a better blubberbegone.

    Archive

    June 2008
    M T W T F S S
    « May   Jul »
     1
    2345678
    9101112131415
    16171819202122
    23242526272829
    30  

    Blog Stats

    • 76,230 hits

    %d bloggers like this: