I’m really getting the hang of anchoring my core down and holding my body still as I work my arms out using the resistance bands. I can get through most of my sets without losing my posture and have definitely got stronger doing these exercises. I do two sets of twelve reps and the third set I do sixteen reps! Next week it’s three sets of sixteen!
Arms.
I’m really getting the hang of anchoring my core down and holding my body still as I work my arms out using the resistance bands. I can get through most of my sets without losing my posture and have definitely got stronger doing these exercises. I do two sets of twelve reps and the third set I do sixteen reps! Next week it’s three sets of sixteen!
Squats.
I’m quite proud to say that I can stick my butt out and lean back on my heel and squat well. I’m doing three sets of sixteen this week instead of sets of twelve. Just those four more per set is really tough. During the past week I’ve nailed doing sets of twelve and now I’ve got to do sixteens.
New exercise alert!
Squat row.
The lunge row is no more. Shame because I was good at that, but I’m told it was only part of the journey and this new exercise is the next part in the programmes evolution. It goes in between the sets of squats and brings the upper body back in using the Abdominal Straps amongst the squat sets.
Lunges.
Lunges. My worst exercise in this trial. Can we stop doing these? No. I have to learn how to do them and master them. My left leg has basically got this. But the right leg fails everytime. I’ve seen into hell and it’s an endless lunge on my right leg.
New exercise alert!
Sided Push ups with plank.
The tricep hinge from previous weeks is gone. I’m now going to be doing sided push ups on each side of the Fusion. Easier to do than hinges, but really tough in sets. I do 12 pushes on each side of the machine and then I do a plank for 30 seconds on the machine. 3x sets of these and I’m ruined!
Sit crunches.
I’ve been working really hard on these. There’s a lot to do in this area and I want to increase my core strength and lose some of the beer chub that’s grown there! There’s a lot of work to be done!
Sit
New exercise alert!
Sided oblique crunches.
Amazing side targeted sit ups that are perfect for me. I put my knees together and twist them over to one side on the Fusion. I then keep my body straight and sit up through the middle. It forces the effort of the sit up to work one side of my body instead of the centre of the body. We’re attacking my middle age spread from all sides now!
Roller.
I’m knackered by the time it’s all done. Just the Roller session and it’s over. Though to be honest I’m struggling to support myself while rolling! Marlene tells me my technique has improved in the way I’m holding myself, I’m just struggling after this session! It’s been tough!
I leave Liverpool and through the week I work out twice more alone, brimming with confidence and really enjoying it despite all the sweating and heaving! Is there a point in exercise where you can look good doing it?
Week 4 Afterthoughts.
I’m really enjoying it this week. The midway measure up has proven that I’m making progress. Bigger arms and thighs from developing some muscle in the right areas and there’s less of my midriff. Absolute result! I’m flying into the second half of this trial and grabbing hold of the increasing challenges by the scruff of the neck and taking control! Although I’m told that it is going to really ramp up next week. This too gives me purpose to push on.
Week 4 Reviber Trial Exercises
- 3 sets of 16 repetitions
- W’s with extensions
- Side arm raises
- Front arm raises
- Squats
- Cross squat pulls
- Lunges
- Sided push ups
- Plank on Fusion plate
- Sit crunches
- Oblique side crunches
End with rolling session
- Calfs.
- Hamstrings
- Glutes
- Quads
- Lats
TO BE CONTINUED...