New Workout Routine

Starting Weight: 266
19-06-2013: 266.8

Milestones: 220, 199, 180, 150, 130
Goal Weight:130

I did not come up with any of these exercises or routines, I found all of them on pinterest. I am just pasting them all here so they are in one place when I work out.

Warm Up:

Stretch, 2:30 Jumping Jacks



Work Out:

The Triceps Push

Put your arms by your side with your elbows bent. Extend the rest of your arms all the way back and squeeze your triceps. Do three sets of 10

The Bicep and Deltoid Squeeze

Start with your arms out at a right angle with your wrists in line with your elbows. Move your arms in a straight line and bring them perpendicular to your shoulders. Do 10 counts and repeat for three sets.

The Deltoid Back Squeeze

For a very small but effective exercise, place your arms behind you almost in a floating motion. Squeeze your arms together and release. Repeat for 10 counts and do two more reps.

Right Angle Bicep Curl

A lot of times we do a full rotation for our biceps. Instead of taking the exercise all the way, start with your arms out in front of you and slowly pull them up in a right angle. Release them back into the starting position and repeat for 10 counts. Do a full three sets.

Squaring It Off

Instead of wheeling your arms around without much effort, move your arms in a square motion making stops at each corner. Your deltoids will feel the burn. Do three reps of 10

A .Place hands shoulder-width apart on bench. Balance on hands and balls of feet so body forms a straight line.

B. Bend elbows and lower body half the distance to bench (6 to 8 inches). Hold for 30 seconds, and then press back up to start. Do 3 to 5 reps.

A. Hold a 3- to 8-pound dumbbell in each hand and lie faceup on bench (or on a mat on the floor) with knees bent, feet flat on bench. With arms out at sides, bend elbows so upper arms are at shoulder level and palms are facing forward.

B. Contract chest and press weights up so that left wrist crosses over right. Lower to start. On next rep, cross right wrist over left. Continue alternating crisscrosses for 8 to 16 reps.

For this chest stretch, sit tall on bench with arms extended in front of chest, fingertips touching. Squeeze shoulder blades together and reach right arm up and out as left arm goes down and out so arms form a diagonal line (pictured). Hold for 30 seconds. Return to start and switch arm positions to repeat the stretch.

HIP LIFT PROGRESSION

• Lie on your back with your arms at your sides with your knees bent and your feet on the floor.
• Lift your hips toward the ceiling. Hold for 1 count, and then lower back down.
• Repeat the lifts for 60 seconds, squeezing your glutes and hamstrings at the top of the range of motion. Be careful not to overarch your spine.
• To make this exercise more difficult, extend one leg at the top of the lift. Keep your thighs parallel and hold the lifted position for about 5 seconds.
• Keeping your hips up, place your foot back on the floor and then lower your hips.
• Repeat this exercise for 30 seconds; switch sides and do the move for another 30 seconds on the other leg.

Toe Taps

The, um, lower, looser part of my butt takes a beating from this move. Thankfully.

Do it:

• Lie on the floor with your arms on your sides.
• Lift your feet, bending both knees to 90 degrees so your thighs are perpendicular to the floor.
• Now slowly and quietly tap your left toes to the floor, then your right.
• Alternate tapping feet for one minute.
• If you feel any lower back pain, don't bring your toes all the way down.

Single-Leg Front Raises

Balance! A solid thigh stretch! Glute tightening! This is a multi-reward move that requires less coordination than you might think.

Do it:

• Stand with your feet hip-width apart, holding a 5-pound dumbbell in each hand.
• Bend your right leg and raise it about 3 inches off the floor.
• Extend both arms in front of you at chest height and your palms facing down.
• Keeping your arms straight, raise your left arm above your head and hold for 3 counts, then return to chest height.
• Continue alternating arm raises until you've done 8 total, 4 reps on each arm.
• Now switch legs, doing 8 more reps standing on your right leg.

Oblique V-Up

Lie on your side with your body in a straight line. Fold your arms across your chest. Keeping your legs together, lift them off the floor as you raise your top elbow toward your hip. The range of motion is short, but you should feel an intense contraction in your obliques.

10 repetitions each side [ Beginner ]

Saxon Side Bend

Hold a pair of lightweight dumbbells over your head, in line with your shoulders, with your elbows slightly bent. Keep your back straight, and slowly bend directly to your left side as far as possible without twisting your upper body. Pause, return to an upright position, then bend to your right side as far as possible.

6–10 repetitions on each side [ Beginner to intermediate ]

Speed Rotation

Stand while holding a dumbbell with both hands in front of your midsection. Twist 90 degrees to the right, then 180 degrees to your left. Keep your abs tight and move fast. Bring to center. Alternate the side you start with.

10 repetitions each side [ Intermediate ]

Two-Handed Wood Chop Stand while holding a dumbbell in both hands next to your right ear. Flex your abs and rotate your torso to the left as you extend your arms and lower the dumbbell to the outside of your left knee. Lift it back, finish the set, and repeat on the other side. 10 repetitions each side [ Intermediate ] Side Jackknife raise your torso off the floor, with your left forearm on the floor for balance. Hold your other hand behind your right ear, with your elbow pointed toward your feet. Lift your legs toward your torso while keeping your torso stationary. Pause to feel the contraction on the right side of your waist. Then slowly lower your legs and repeat. Finish the set on that side, then lie on your right hip and do the same number of repetitions. 10 repetitions each side [ Intermediate to advanced ] Floor Y Raise Floor T Raise Floor I Raise Single-Leg Standing Wood Chop Hold a dumbbell on either side with palms facing each other. Swing your arms up so you are holding your dumbbell above your head on your right, by your ear. Swiftly move the dumbbell diagonally across your body to your left side. As you do this, bend your left knee and lift up your leg so your knee meets your elbow while you twist. Do eight to 20 reps per side. Leaning Camel Stand on your knees with your toes tucked. If this hurts your knees, fold up a mat or towel and kneel on that for a little cushioning. Your thighs should be parallel. Hold a dumbbell comfortably with both hands in front of your chest. I use an eight-pounder. Take a breath in and as you exhale, use your quad muscles to lower your torso behind you. Don't arch your back as inCamel pose, but instead keep your torso in one straight line. As you inhale, return your torso back to the starting position. Repeat for a total of 15 times. Complete a total of three sets. Tabletop to Reverse Pike Start off sitting on your bum, so your hands are planted eight inches behind you. Bend your knees and place your heels about a foot away from your hips. Make sure they are hips-width distance apart. Inhale and lift your hips off the ground so your torso is parallel with the floor and your arms are straight. Your hands should be directly underneath your shoulders and your ankles underneath your knees, so make small adjustments if you need to. Lower your head behind you to increase the stretch in your chest and neck. Hold for a complete breath, and then keeping your arms straight, exhale to lower your hips and straighten your legs, so your hips are hovering above the floor. Engage your abs and try to keep your spine long as you balance on your heels and hands. After a complete breath, inhale and push yourself back into the first position. Do three sets of 12 to 15 reps, flowing from one to the other, pivoting on your hands and heels. To make this move more challenging, hold each position for longer. Plank Arm and Leg Extension Grab a dumbbell. Start in a plank position with straight arms and legs holding a dumbbell in your left hand. Keeping your spine straight and your abs engaged, extend your left arm and right leg away from you. If it's hard to balance, reposition your right hand and left foot a few inches in order to find stable ground. This is the starting position. Slowly draw your left elbow and right knee in to touch under your torso. Then extend them, coming back to the starting position. This counts as one rep. Complete three sets of 15 reps on each side. Scissor Abs Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head. Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground. Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground. Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground. You may not feel this until you do it for a while, so repeat this move for a total of 20 to 30 times on each leg (or more if you're still not feeling it). Pilates Side-Lying Leg Lifts This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner thigh group. Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm. As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this. Do 10 reps, then repeat on the other side. Watch a video on how to do the side-lying leg lift here. Narrow Squat With Overhead Press Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring. There is no reason not to multitask on this move — so work your arms too. Here's how: Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears. Squat toward the floor by bending your knees and reaching your bum backward, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position. Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level. Do 15 reps for one set. Do three sets Side Lunge The side lunge works the muscle on the side of the pelvis as well as the inner thighs, while the curtsy move tones your tush. Holding a five- to 10-pound weight in your left hand, stand with your feet and knees together, hands on your hips. Take a large step with your right foot to the right side and lunge toward the floor. Make sure your right knee does not extend past your toes and keep your left leg relatively straight. Push off through your right foot to return to the start to complete one side lunge. Do three sets of 10 on each side. Bridge With Squeeze Adding an inner thigh squeeze to your basic bridge will tone your inner thighs. Start on your back with your knees bent and your feet hip-distance apart. Place a pillow, a ball, or a toning ring between your knees. Push up into a bridge. Keep your ribs aligned with your pelvis. Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.