Exercise Diary - #1

I have officially started my exercise routine. I was a little apprehensive about what exercises I should do as there are so many options that you can do at home so I made a plan to target different areas on certain days. 

My aim is to become more toned and lose 3-5kgs. It is important to know that to achieve these aims, you need to be able to commit to exercise AND healthy eating. Healthy eating is a large part of toning and weight loss. You can not out exercise a bad diet!

I plan to do Cardio, either on my exercise bike or by going for a run, every day except Sundays which will include Yoga or Pilates. I will do two days of Legs & Abs (which is what I want toned the most) and one day of Chest, Arms & Back.

Theses are the exercises that I will be doing for toning. I plan on always doing some exercises and mixing and matching the other exercises. Each exercise should be done in reps, for example 2 reps of 12 sets, which you can choose to suit your level and can increase overtime. Some exercise don't require weights (eg squats, lunges) and others do require them. If you don't want to buy weights you can use things around the house like large candles, water bottles filled with rice or bricks (although might be too heavy for beginners). The weights can be anywhere from 2kgs and up.

LEGS & ABS (40-60mins)

Always:

• 20 minutes Cardio
• 5mins Skipping 
• Squats with weights in each hand
• Lunges with weights in each hand
• 30-60 sec Plank
• Exercise Ball Crunches
• Stretching

Mix and Match:

• Single Leg Raises (each side)
• Reverse Crunches
• 60 sec Wall Sits
• Toe Touches 
• Donkeys (each side)
• Pelvic Lifts
• Oblique Twists (each side)
• Dead Lifts with weights in each hand
• Superman extensions
• Jack Knives 
• Calf Raises (each side)
• Step Ups

CHEST, ARMS & BACK (40-60mins)

Always:

• 20 minutes Cardio
• 5mins Skipping 
• Bicep Curls with weights (each side)
• Chair Dips 
• Push Ups
• 30-60sec Plank 
• Stretching

Mix and Match:

• Front Raises with weights
• Triceps Extensions with weights (each side)
• Pec Flies with weights 
• Seated Row with weights
• Wrist Curls with weights (I do this as I have bad wrists)
• Lateral Raises
• Shoulder Presses

Exercises such as the Plank, Squats, Lunges, Crunches and Push Ups are traditional routines but they do wonders!!

I will update with my measurements as I go:

Measurements:

Weight: 63.5kg

Height: 170cm

Chest: 82cm

Waist: 69cm

Hips: 97cm

Thighs: 55cm

Arms: 28cm 


If there is anything you'd like to know or you'd like to know how to do any of the exercises please feel free to leave comments. And also keep in mind that I am not a personal trainer or nutritionist, I am just blogging on my experiences.  :)