chattynatty

Here is what I'm trying to do at least 2 times a week.  Abs and triceps definitely a little sore after the first day. 
Toned Up Triceps in 15 minutes: Real Simple By Sharon Tanenbaum

The Routine

To tone up the undersides of your arms (and prevent the dreaded wave—good-bye, wiggle), use this routine created by Alden Mills, a former Navy SEAL and a personal trainer in Mill Valley, California. Each move sculpts your triceps and the surrounding muscles. Aim for 12 to 15 repetitions of each exercise and three sets.

Standing wall push up:Standing at arm’s length from a wall, extend your arms so your hands are flat on the wall at shoulder height, with your thumbs touching each other. Inhale and, in one movement, press your body toward the wall as if doing a push-up. Exhale and push back to the original position, keeping your elbows close to your sides throughout.
Tricep Dip: Sit on the edge of a chair or a bench with your knees bent and your hands on the bench, positioned wider than your hips. Lift your rear up and shift it toward your feet. Bend your arms to lower your body slowly, then lift back up, keeping your elbows as narrow as possible. For more of a challenge, straighten your legs out in front of you.
Biceps Curl with Tricep Squeeze: Hold a light weight (about five pounds) in each hand, with palms up and arms at your sides, then slowly raise the weights to your shoulders for a biceps curl. When your hands are at your shoulders, contract your triceps, then rotate your wrists, so your palms face out, away from you, and slowly press the weights down. Once your arms are straight, slightly lift them up, behind and away from you, and squeeze your triceps again to finish the move.

Core Workout A simple routine for time-pressed runners. By Dimity McDowell Published 07/07/2008 Runner's World

Three times a week I was supposed to do this 15-minute regimen, designed by Ivana Bisaro of Carmichael Training Systems. I usually got to it twice, but I felt rock solid by October. Start with two sets of 15 reps; add more sets when strength and time permit.



Squats With a Stability Ball
Rest a ball between your back and a wall; squat until your knees are bent 90 degrees.






Push-Ups With Ball
Rest your knees, shins, or toes on a ball.






Lunges
Do them either regular or rest your back leg on a ball and just bend and straighten front knee. Great for balance.






Plank
Elbows under shoulders, abs tight, rest on toes, hold as long as possible. (I topped out at two sets of 1:45 holds.)






Triceps Dips
Rest your palms, fingers forward, on a table or chair, your heels on the ground, and bend your elbows until they're bent 90 degrees.






Sit-Ups on the Ball
The classic: feet flat on the floor, neck relaxed, abs the primary muscles working.






Back Extensions
Rest your torso on the ball and put toes on floor. Hands behind your neck, lean forward, then straighten your back.






Oblique Twists on Ball
Lift up and twist your right shoulder toward your left knee, then lower; repeat on other side.

 

Nutrition goal has been a little bumpier this week. Went to store this a.m. to look for fruits and veggies to stock the fridge with.  Bought small seedless watermelon, grapes, strawberries, apples, bananas, lettuce, carrots, cucumbers, fresh green beans, and frozen veggies mixes. Even went to HyVee instead of Walmart for the produce.  Well the watermelon doesn't taste good (maybe because it isn't in season- you think :0) and the bag of grapes I picked out aren't that fresh either.  So a little disappointed I shelled out money for them, but I'm trying. 5 miler today so eating some spiral noodles, squash and spinach (Archer farms Target brand mix) for lunch. Pretty good, but no surprise, lacking squash and spinach, but not noodles. Probably need to make it from fresh and put more veggies in instead of noodles.