Another Workout Goal!

My exercise prototcol began as:

5 minutes on recumbent bike (keeping heart rate at 130bpm or below) with diaphragmatic breathing (in the nose, out the mouth)

5 minutes stretching

5 minutes on rowing machine (keeping heart rate at 130bpm or below) with diaphragmatic breathing (in the nose, out the mouth)

5 minutes stretching

I increased my workout by 1 minute on each machine each time I exercised, until I reached 45 minutes combined!

I have exercised an average of 5 days a week. I have not gone everyday because sometimes my body needed a break. The first five minutes were difficult but I kept on chugging along. Today I reached 22 minutes on the recumbent bike at level 10. I burned an average of 100 calories. On the rowing machine, I exercised for 22 minutes straight. I rowed over 1500 meters, and burned 29 calories. When I was titrating up the exercise protocol I would split up my minutes accordingly in to 3 sets on the rowing machine. Today I took the jump, and rowed non-stop for all 22 minutes!!

I have also lost six lbs, gained tons of arm muscle, built endurance, toned my thighs, and can fit into old clothes from before I got really potsie and gained weight. 🙂

I can’t believe the progress I have made in just under a month! I  am hoping to work on more core exercises in the future, and get back into running at some point!

Leave a comment below on your favorite exercises or programs/protocol that has worked for you!

Advertisement