Watching Criminal Minds has made me realize how sick and twisted people’s minds can be and how lucky I am that I haven’t caught any psychopath’s attention
Right, so here is my bum “progress”… not sure if you can call it that way. Obviously, (at least in my point of view) the progress is not thaaaat big BUT I think we should take into account that I am injured in both knees and therefore squats arent the best option (at first at least). So what did I do to tone my “behind” with two injured knees?
-Static bicycle. For 2 months I went 5-6 times a week on that thing for 45-60 minutes changing the intensity level bit by bit.
Not only did I do some cardio and tone my legs but I also managed to make my knees stronger. Thanks to that I can do squats again ( like 10x4 with small breaks).I honestly believe that doing 100 squats is a bit silly and maybe even bad for your knees ( just an opinion, you dont need to agree). What I am trying to say is that people who cannot do squats ( for whatever reason) shoudlnt give up or lose focus because there are many other wats, such as static bicycle, tredmill, bridge, lunges, wall sits, squats with chair as support (this one helped me quite a lot), etc
So here´s today´s circuit I did. It´s roughly 8 minutes if you dont add any breaks in between. I also did legs legs/butt and arms/chest:
Dumbbell squats + 4kg 10x4
Dumbbel reverse lunge + 4kg 8x3
Triangle (girl) push-up 12x2
Dumbbell floor press +4kg 20x3
Dumbbell lateral raise +3kg 20x2
*Do not underestimate “plank with arm lift”, it is a bitch.
There are pictures of me and my progress further down. If you´re so dying to see them then scroll down
So here´s the workout I promised I would post.
I did this one tonight. Only did it once because I also did legs and arms today:
- 20 squats with 5kg dumbbell
- 20 sumo squats with 5kg dumbbell
- 20 squats
- 10 “knee-raise” squat ( you life one knee up, when going down you squat and then repeat on the other side basically…)
- 10 girl push ups (bicep)
- 10 girl push ups (pectoral)
- 5 real manly push ups *applause for this achievement*
I know the ab workout is quite simple, so what you guys could do is repeat 2 or 3 times or turn it into a HIIT (High Intensity Interval Training). HIIT is basically you do certain exercises as fast as you can in a certain period of time, usually it´s 20-30 minutes.
Hope you liked this workout :)