beginners workout yesterday/ rough as a badgers bum

[mummybear]

HELP PLEASE!

Okay so I did the beginner's workout yesterday for the first time and today it feels like my muscles in my legs are on fire! L et me clarify I managed one circuit! And this is how my body is reacting!!

I stretched what I thought was properly (okay so what I remembered from secondary school p.e. lessons) and I warmed up on the wii but im pretty sure my legs shouldn't feel like they're going to collapse

My challenge goal is to complete the circuit in one go by building up to it but I was wondering if anyone had any hints or tips for what I'm doing wrong or could do better?

Sorry if this sounds stupid but I'm scheduled to do it again tomorrow :S

[Elastigirl]

If you are still super sore tomorrow, maybe give yourself 2 days rest. Did you stretch afterwards. Try to go for a short (1 mile) walk after you workout and on rest days. That will keep your body moving so it doesn't tighten up. Also, make sure you are drinking enough liquids.

 

Next time you could do less reps and then work up to 10. Or do them slower. The faster I do squats, the more they hurt afterwards.

[SkyeRose]

I started like that too. I started on low reps so I complete the full 3 circuits. Then each time I tried to do one more rep.for example I started with 1 proper push up and 5 on my knees and have built that to 8-10 proper push ups.hope that helps.

[mummybear]

Thanks to you both! I'm not too TOO shabby today so I'm on track to do the workout today as scheduled, not really got an excuse as a sahm that I don't have time even if I am having the afternoon out with little man

I rested yesterday, but I'm going to do as Skye suggested and build up my reps... probably did push ta bit jumping in like I did but its not an excuse I'm using to not get a workout in today

Thanks again

P.s, stretching is a boss this time lol

[mummybear]

Urgh typos!

[mummybear]

I managed to do a BIG work out for me at least, in total;

30 body squats

30 push ups

50 walking lunges ( 25 each leg )

30 DB rows (15 each arm)

15 second plank ( 5, 10, 0 )

30 jumping jacks

[Genni]

I found when I first started that working through the pain actually helped recovery. I did Jillian Michaels 30 day shred (similar in terms of bodyweight training) and did it even when I felt like I couldn't. Within about 2 weeks my muscles had improved so that I didn't get any soreness the day after. On the other hand my friend started exercising and took days off until she didn't feel any soreness at all. 4 weeks later she was still getting sore after workouts. As long as it's not burning as if you've injured yourself you should be fine

[wideeyed]

It is deceiving. Simple and yet VERY effective. I did all three circuits my first time and couldn't get on or off the toilet without hanging on to something. For THREE days. This go around, I am doing one set, and focusing on doing them slowly in good form.

Favorite quad stretch for me is to stand straight lift heel back toward butt, grab your ankle, and get you foot as close to your butt as possible.

[katpower]

+1 for rough as a badger's arse...

[CrisciMalosh]

If I could just manage to not fall over during the lunges, then I could do 3 circuits of it, but I feel it the next day.

[wideeyed]

If I could just manage to not fall over during the lunges, then I could do 3 circuits of it, but I feel it the next day.

Doorway is my friend. Hold on with both arms braced against door frame, elbows slightly lower than shoulders, palms to wall head level and lunge. What has been tripping me up is that I am used to using it as a stretch with the back leg straight. I find if I focus on dropping the back knee and don't worry so much about the front leg, I do them better.

We WILL get this.

[CrisciMalosh]

I'm using my desk, it is at the perfect height, and when I tried the doorway found that I could not get enough support for my left knee that way... I really wish that cheer leading would quit biting me in the ass, lol

[Eluial]

Yeah, grab onto things or put your arms out like your walking a tight rope (or pretending to be an air plane). 

 

I also felt like hell the first time I did the beginner's bodyweight workout, and I only did one circuit. Next time I lowered the reps and did two circuits and felt much better. Now I'm working towards doing two circuits with full number of reps. I still feel a tiny bit sore the next day, but it's nothing debilitating. I agree with the "work through the pain" mentality, so long as you're not actually hurting yourself. But you should still take at least one day off between doing the same workout, cause otherwise your muscles won't have an opportunity to rebuild. 

[mummybear]

I did all three circuits my first time and couldn't get on or off the toilet without hanging on to something. For THREE days. This go around, I am doing one set, and focusing on doing them slowly in good form.

Favorite quad stretch for me is to stand straight lift heel back toward butt, grab your ankle, and get you foot as close to your butt as possible.

 ooooh definitely going to try that stretch and Yeh I was definitely like that for a few days

 

+1 for rough as a badger's arse...

 Lol I don't even know where that came from

 

Doorway is my friend...We WILL get this.

yes we will!!! And I go around my dining room table and that works too