Well-rounded Workout

After promising I would post this at least a month ago, I finally sat down and forced myself to take the time to do it.
I did not set reps to this workout. It should be that you do 60% of your maximum that you can do.
Forgive me if my descriptions don't make any sense. I did my best.

STRENGTH:

Door Reaches: A.k.a trunk reaches. Stand with your feet shoulder width apart and rotate, reaching with the opposite arm. Keeps all ribs in place. This happens quite often to me, mostly because I dance. If you do not know if you have felt a rib out of place, it hurts to breathe. Feels as if you need to pop your back but it will not. It hurts to reach and turn your upper body.

Push ups: Fairly self explanatory.
 
Planks:  Holding the push-up position for an extended period of time. Can rest on elbows or hands. For greater balance challenge turn your body perpendicular to the ground and extend one arm upward. Works core.

Rowing: Used with a theraband. Sit at a right angle with Theraband looping the bottom of your feet with the ends in your hands. Proceed as if you were rowing a boat. For greater challenge hold the Theraband closer to your feet. Works triceps.

Roll to diagonal: Lay on the ground as if you were going to do sit ups. There should be a natural space between your lower back and the floor. Slowly roll your hips under and pull your hips up to the diagonal. You should feel as if you are rolling through one vertebrae at a time.
 
Marches: Hold up in the diagonal position and lift one leg at a time. Try to be sure your hips don't lower. This is a way to isolate the deepest abdominal muscles that most core strength exercises don't affect. 

Leg drops: Lay on your back with your feet straight up in the air (L). Keeping your legs glued together let your legs fall and then catch them before they touch the ground. For greater challenge drop your legs to different angles_/.

Ballet back arch: Lay on your stomach with your feet under a couch or a friends bum. Keeping your head and spine in line with each other arch your back bringing your shoulders off the ground.

Arabesque: Standing up straight, lift a leg behind you. Also works your back muscle.

Curtsy: Step side to side, lunging into a curtsy position.

Side kicks: Be the Karate Kid. Step into the curtsy position and then change weight kicking sideways. Do on both sides.

Plie' on releve': I should really know be confident in my spelling of dance words but I am not. Anyway. Go up on your toes, releve', and then plie'. Be sure that your bum does not stick out. Works ankle stability.
 
Knee in kick out: Lay on your side with your legs slightly bent. Lift the leg on top and bend it so that it touches the ground in front of you. Extend your leg out to the angle.

CARDIO:
 
Speed skater: 1 min. Imagine a speed skater. Or look up a picture. Stand in the similar position and lightly leap from side to side letting the leg you jump off come behind you like you are bowling.

Saute` in first: Stand with your heels kissing (ooh) and your toes apart. First position. Saute`  or jumps in first position 25 times. Allow a slight bend in your knees when you land and be sure that your heels touch the ground everytime.

Side jump: 1 min. Like the Speed skater. Except close your feet instead of go to bowling position.

Echopette': Jumping from first position to second position 25 times. Again, be sure that you bend your knees when you land and that your heels touch the ground.

Tondue, plie': 1 min. Stand in first position and point a foot out to the side. Plie' into second. As you come out of plie' change weight to the leg you first tondued, in the same mirrored position.

Immune

One step closer to being all ready to leave for Puerto Rico. There were 3 different immunizations I needed to get before I am ready medically to go: flu, Tdap, Typhoid. I got the flu shot a couple weeks ago for work and I guess that I should have been required to get that because I am sticking my face right next to children's mouths quite often. Oh well.

I went into the Provo Health Department to get everything taken care of. Ladies and Gentlemen the best time to go to the Health Department is in the evening. So I guess it is kind of like going to the DLD. Crowded. Plan for it to take at least an hour. If you do not like crowds you might hyperventilating. You get it. Well at the health department there are certain nights of the week where you are not required to make an appointment. This evening was one of those evenings. I walked into the room and it was absolutely empty! If you ever have to go to the health department for anything, make note that the evenings is the time to do it.

I filled out all the paperwork and then went into the clinic to get my shot. Shots. Blech. I have gotten them a million times and I don't ever recall needing to be held down for a shot but that does not make me any happier about the whole idea. On the bonus side the I only had to get one. I'm taking one orally and I guess I don't actually need the third one.

Anyway, I sat down and immediately had to start taking deep breaths to try and slow my heart rate down. I think the RN was laughing me in her head.
I got the warning that my arm would be sore for a week. Awesome! I was pretty successful at not tensing up... I think.

So now all I have to do is make sure that I stay on schedule with my Typhoid test. I am just waiting for 10:45 to get here. I'll have been without food for 2 hours and then I start.
WooHoo

Official immune(almost).