2006 Sailing Goals #1: Get in Shape UPDATE

I promised that I would post about the routine that I am doing at the gym. Here is the first routine that I did with the trainer:

Warmup for 5 minutes (I would probably substitute 30 minutes of cardio)

Abs/Back (done on a mat, 15 times each, slowly)
Pullover Crunch - like a regular crunch but with a 15 lb weight that is extended towards the ceiling as you crunch up.
Oblique Crunch - side crunches with the addition of the upper leg being extended out and back with each crunch.
Reverse Crunch - bringing legs in to chest and then lifting hips off the mat.
Plank - pushup position but on elbows, hold for 45 seconds.

Legs
One leg squats (15 reps per leg)
Squats on a balance board (3 sets of 15)
Steps - stepping up onto about a 1.5ft step with 15 lb weights in each hand, extend weights up and lift other knee to chest

Chest
Dumbbell press on a large excercise ball - ball under shoulders, hips up
Dumbell fly on a large excercise ball - ball under shoulders, hips up

Shoulders/back
Y/T/I lifts on a large excercise ball - laying face down with hips on ball and feet anchored against the wall, lift 10lb dumbbells from floor to a Y position, then to a T position then to an I position holding at each position. (15 times)
Shoulder flys on a large excercise ball - laying face down with hips on ball and feet anchored against the wall, lift 10lb dumbbells in a backwards fly motion.

Arms
Dumbbell curl with reverse down - Slow dumbbell curl with 25lb weights, up with palms up and down with palms down.
Multi-set cable curls - three sets with increasing weight (15, 25, 35) and decreasing reps (15, 12, 10)
Multi set tricep extensions - three sets with increasing weight and decreasing reps

This routine was all done within an hour, so my heart rate was up the entire time. It was definitely tiring and my muscles were sore for a few days. I really liked all the excercise ball stuff; it was really good for keeping my abs and back busy stabilizing everything and made the excercises harder than they would have been on a bench. When I go back this week, we'll probably mix in some other excercises and I'll write about those too.