After about 3 months of not working out (my longest stretch in years), I am finally exercising regularly again. During my hiatus, I surprisingly lost about 10 lbs. I think this is because I loss muscle mass. I also lost a bit of body fat because I’ve been eating a little bit healthier.

For the past two weeks, I’ve been doing a regular routine and the results are coming fast! It’s mainly because of my body type; I build muscle very easily and quickly. I have pretty muscular legs and I don’t really do anything to work them. In fact, I’m trying to reduce some of their bulk. Getting your calf skin caught in a boot zipper is not fun! Almost all boots are very snug on me.  My Day 1 exercise below works to lengthening my muscles.

My first couple workouts were tough. I had lost endurance. In the past, I would be able to do 8 - 15 reps for some exercises. Now I was struggling to do 5 - 6. However, that didn’t last long and I see my muscle tone coming back.

What I’ve been doing:

• Day 1: Callanetics
  I don’t remember how I first learned about Callanetics. I bought the VHS a few years ago and then last year bought the DVD.  Callanetics is similar to pilates and focuses on micro-movements and deep muscle contractions and super-fast results. It’s designed to tone and lengthen muscles. There’s an emphasis on stretching and avoiding bulk. The exercises are tough at first but get easier as you get stronger (and toner!) The video is a 60-minute full body exercise.

  Favorite line from video: “Turn that pear into a sweet, tight peach.”
  

• Day 2: 20-Min HIIT Cardio, Leg Exercises
  As mentioned earlier, I am doing a 20-minute high intensity interval cardio routine from BodyRock.Tv. It is intense and gets me so very sweaty so very fast. It is extremely challenging and I love it!

  Favorite part: Round 4 of Long Hop Forward, 2 Short Hops Back

  Afterward, I do a series of leg exercises with ankle weights on.  They are basic exercises such as kick backs, squats, and deadlifts. I try to vary it a bit and do some of the exercises from here: Top 10 Best Butt Exercises for a Great Butt Workout and these Glutes, Hips and Thigh Exercises. The latter exercises make use of my exercise ball.

  Favorite leg exercise: Standing Kickbacks

• Day 3: Total Gym, Free Weights and Dance Cardio with Weights
  I have an older version Total Gym machine that works great. I use it to do several upper body exercises such as the row (multiple types), fly, chest press, and lateral raises.  I also alternate working on the machine with working with free weights (10 lbs in each hand) and doing chin-ups and pull-ups. I can only do 2 pull-ups at the most but I’m very happy with that. They are so hard!  I also lie on the bench with free weights and do more chest and arm exercises.

  Favorite exercise: Seated Cable Row

  After the weights, I do 60 minutes of medium-high to high intensity cardio. Basically, I just play dance/clubbin’ music and dance for 60 minutes. I have ankle weights on and dance holding weighted sticks that are about 4 lbs each. I try to vary my dance movements and work my arms and legs at the same time.  Sometimes I will use my twist board.

  Favorite move: Cross Punches with the Sticks

• Day 4: Rest
   
• Repeat

I make sure to get enough protein and to replenish properly after each workout. I’m also taking a daily multivitamin and fish oil.

While I was trying to find the Callanetics DVD on Amazon, I stumbled upon this other DVD. I don’t know anything about it, but I like the look of the model on the cover! I hope to get there myself.

Awesome Legs and Butt

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