This really was harder that it sounds…
My weight balls are 4 pounds and one has a little more air than the other. I really noticed the difference in the way they felt in my hands as it got harder to raise my arms.
Tuesday weight ball: this is the one that will need tweaking. Start week one with this. Standing with legs shoulder width apart and a weight ball in each hand:
1) lateral raises - just how it sounds, raise arms out to the side to shoulder height and GO DOWN SLOWLY. 10×3 45 second rest between.
2) forward raises – same thing to the front 10 X 3
3) Overhead press. Arms bent and even with shoulders and one arm at a time fully extended over the head. Down slowly. 20 (10 each arm) X3
4) Take one ball and hold it out in front of you with one hand. Move that hand around to you back where the other hand is waiting to receive the hand off so the ball is moving clockwise around you. Do this quickly for five minutes then do the same in opposite direction for five minutes. Then send me an email and tell me on a scale of one to ten (ten being really hard) how difficult this was and if anything hurt.
OK Coach Jeff, the roundy roundy ball thing-a-ma-jigger hurt my hands. I had a VERY hard time keeping the ball in my hands by the middle of the second 5 min. Is there something else we can try next week? Aside from my hands hurting it did work out my shoulders *smile* So there was an upside. I will have to let you know how the sets of 10 went when I wake up in the morning. I am sure there will be sore arms in my future. For the Lateral and Front Raises do you want me to hold the weights, weight down or weight up? Weight down seemed to be more of a workout but weight up was easier on my hands… This is a work out for my grip as well *grin*
As far as what I had to eat today here you go: Coffee, water, brown rice with salsa cheese and kale, coffee, raw walnuts, string cheese, coffee, mimosa (Orange peach mango 100% juice and champagne), one little Dark chocolate square (it was a Dove bliss and it was thrown at me at work so I HAD to eat it… and went rather nicely with our lunch time Mimosa), water, coffee, Emergen-C with water, corn pasta with fried kale and onions (a little olive oil and a little Braggs), I am only planning on having water for the rest of the night.
I am thinking about owning a scale and doing a weekly weigh in… but I have never owned a scale. I guess I would also measure my progress by measuring my waist line instead of getting a scale. What would you recommend?