Bikram Yoga: Lesson 2 (the rabbit pose)


The rabbit, or the sasangasana, is an inverted yoga pose that provides excellent traction on your back, shoulders and upper extremities. As you turn your body in an inward position, your back will have a good stretch followed by elongation of your spine. With the spine properly lengthened, the circulation of your blood will improve, allowing your nervous system to receive its proper nutrition.The placement of your upper torso helps relieve pressure from your back and shoulders all the way up to your neck and head. It also balances your hormones, stimulates your thyroid gland and improves your immune capacity. For people suffering from sinusitis, colds or congestion, tonsillitis, laryngitis, upper airway allergies and glandular problems, this position is the best way to find relief.

I unfortunately, have big boobs, unlike the girl in the photo so they completely get in the way.  I end up squeezing to my chest as much as I can, but end up suffocating in my cleavage.  LOL!   There’s nothing you can do at this point, but try your best.

xoxo

Kristie Manning

Murder Your Abs!


10 mins cardio intense warm up

abs routine

Incline crunches front to sides
15×5

Captain chair front leg lifts
20×3

Downward facing twists
20×3

Oblique crunches
100×3

Butt lifts
20×2

standing captain chair twist oblique leg lifts
26x20x15

Chair crunches front to side
40×3

Kneeling downward facing crunches rope cables
60 lbs
20×3

Yoga ball jack knives
10×3

Planks
20×3

xoxo

Kristie

Legs Routine Day 1


I got offered to do some group classes at Powerhouse Gym today.  Looks like I’m going to get re-certified and start training again!  Look forward to it!  That means I want to do the figure bikini contest @ Paradise Cup this November.  TIme to get serious about training and diet.  No more smoking.  And slowing down on the drinking!

10 mins warm up yoga stretches

45 minutes intense interval cardio

60 minutes weight lifting legs

Leg curl + extensions
30 lbs x 30
40 lbs x 20
50 lbs x 10
Burn out 30 lbs

Squat
40 lbs x20
60 lbs x20
80 lbs x15
100 lbs x10
120 lbs x10
80 lbs burnout

Leg press
140 lbs x20
180 lbs x15
200 lbs x10

Hip adduction/abduction
30 lbsx20x3 4 count + explosive

Downward facing twists (hams)
20×3

1 legged lunges
20×3

Butt lifts
25 lbs x20x3

15 minutes floor aerobics legs

10 mins yoga stretches cool down

My Workout 2:2: Legs


Please refer to my first leg workout, 2.

I warmed up with my bikram yoga stretches

Elipticals Interval Setting
30 mins
(1st interval) Level 5 Ramp, Resistance 1
(2nd interval) Level 10 Ramp, Resistance 8

Bicycles Interval Setting
15 mins
(Interval 1) Resistance 8
(Interval 2) Resistance 4

Squats
20 Reps, 10 lbs plate + bar (45 lbs)
12 Reps, 25 lbs
8 Reps, 35 lbs
20 Reps, 10 lbs (burn out, fast pace)

I added Lunges AND Sumo Squats to the routine.

Lunges
20 Reps, 10 lbs plate + bar (45 lbs)
15 Reps, 25 lbs
10 Reps, 35 lbs
20 Reps, 10 lbs burn out (face pace)

Sumo Squats

20 Reps, 15 lbs free weight
15  Reps, 20 lbs
10 Reps, 25 lbs
20 Reps, 15 lbs (burn out, fast paced)

Leg Press Machine

20 Reps, 160 lbs
15 Reps, 180 lbs
10 Reps, 200 lbs
20 Reps, 140 lbs (burn out fast paced)

Leg Curl\Leg E-xtensions
20 Reps, 40 lbs
15  Reps, 50 lbs
10 Reps, 60 lbs
20 Reps, 30 lbs toes forward, inward and outward on hamstring exercise (20 each)

Stretch your hamstrings good because they should be nice and tight now

Good mornings
20 Reps, 30 lbs
15 Reps, 40 lbs
10 Reps, 50 lbs

Seated calf extensions instead of standing.  This focuses more on calves.
80 lbs 20 straight, pointed out, pointed in,
100 lbs 15 ”  ”  ”

Hip adduction  abduction
30 lbs (slow 4 count negatives)
3 sets of 20
Coming back in, my legs are shaky and I get really tired by the second set.  This is a great exercise to improve on.

I added Butt lifts also.
25 lb plate
squeeze knees inwards when lifting
3 sets 20 reps

Tri lift, press, and sweeps
3 sets 20

Glute lifts straight n bent knee
4 sets 20

 

What I want my ass to look like. LOL!

xoxo

Kristie

Work Out 2: Legs


Instead of 1 hour of cardio, I did 20 minutes of intense level 10 cardio

I did a few yoga stretches for 5 minutes and stretched my legs really good

I just changed back to a pyramids routine (starting light and adding more weight each set.) So, I am experimenting with weights and seeing how much I can do and how much is too easy.  Some exercises I stay at one weight, and some exercises I do more sets than what is necessary.  What is a burn out at the end of my heaviest weight?  After your last lift, drop it down to a very light weight and do as many lifts as you can until you are sore and tight.  This burn out will maximize your muscle fail.  My next leg workout will begin to be more  consistent than this one. 

Squats

20 reps bar
15 reps 5 lbs plates
12 reps 10 lbs plates
10 reps 25 lbs plates
8 repts 35 lb plates
burn out bar

Next time I will try, 20:bar, 15:10 lbs 12: 15 lbs 10: 25 lbs 8: 35 lbs 6: 40/45 lbs (with a spot), burn out bar

Leg Press

20 reps 80 lbs
15 reps 100 lbs
12 reps at 120 lbs
10 reps at 140 lbs
10 reps at 160 lbs
8 reps at 180 lbs
6 reps at 200 lbs
burn out at 100 lbs

next time I will aim to do 20 at 140, 15 at 160, 12 at 180, 10 at 200, 8 at 220, 6 at 240 burn out at 120/140

Leg Curl and Leg Extension Circuit (Hams and Quads)

20 at 20 lbs
15 at 30 lbs
12 at 40 lbs
10 at 50 lbs
8 at 60 lbs
6 at 70 lbs
burn at 30 lbs

next time I will aim to do 20 at 30 lbs, 15 at 40 lbs, 12 at 50 lbs, 10 at 60 lbs, 8 at 70 lbs, burn at 30 lbs

Good Mornings
25 lbs free weights
3 sets of 12

next time I will use a bar instead of free weight.  20 at 20 lbs, 15 at 30 lbs, 12 at 40 lbs, 10 at 50 lbs, 8 at 60 lbs, burn out at 20 lbs.

Calf extension
180 lbs
3 sets of 10

next time I will aim for 20 at 120, 15 at 140, 12 at 160, 10 at 180, 8 at 200, burn out at 100/120.  I have really strong calves.

Hip adduction/abduction circuit
3 sets of 20, very slow (4 count)
very light, only 30 lbs

I use to do a lot of these at heavier weights but my legs are pretty big now where I want them to be.  Using heavy weights will make your thighs big.  If this isn’t what you want, which I think most women don’t, then go very light and go slow other ways you are going to end up with thunder thighs. 

I do these lying on the ground.  There aren’t really names for them.  But I lay on my side, and I lift my leg up, press it downwards, and sweep outwards as well.  All 3 exercises without stopping.  By the 2nd set you are burning pretty bad.  Repeat on both sides.
3 sets of 20

I found this picture of the leg sweeps and leg lifts, but the 3rd is pulling your knees upwards towards your chest, then squeezing out pointing your toes back down.

There aren’t really names for these either.  I get on all fours and on my knees and lift one leg.  The second exercise consists of bending at the knee and a higher lift, hitting your glutes.
3 sets of 20

I do this first with a straight leg, then next with a bent leg.  This will burn and slim you up good.

Don’t forget to stretch good. You’re going to be sore.

 

Bikram: Lesson 1


I went to one session of Bikram on Tuesday and I immediately feel lighter.  All the fat that has been growing on my  little love handles, due to bad diet, just melted.  It helps too that I played volleyball for 5 hours yesterday too.  And I’ve been eating light.  Mostly protein bars, yoghurt and fruit.  With 1 good meal a day.  Anyhow, every teacher has a different teaching style, and inform us of different facts throughout the class and each session you learn something new.  So I am starting a new section in my blog: the Bikram Lesson’s section.

LESSON 1:

I learned when certain areas of circulation are cut off in tight poses when you release, the blood flowing circulates problems away.  Scar tissue, and previous injuries and surgeries will heal better.  Bikram has great healing powers.

xoxo

Kristie Manning