Day 24 of 90

I can't believe I'm almost done of Phase 1. Just one more time to do workout 3 and 4 and cardio 1. I'm going to miss those workouts since I'm just starting to get used to them!

Today was Cardio 1. Finally I can get through the running man. It makes such a difference if I just hold my core strong and tuck my abs in. Amazing. I still work up a sweat doing this cardio but I can get through it all.

After cardio, I went to physiotherapy where I worked on various core and shoulder exercises for 1 hour. It was pretty intense and the muscles in my right arm started shaking and giving out near the end. I wear a heart monitor and do either steps or bicycling to get myself into my optimum heart rate (120 to 144 bpm).

The exercises I am starting out with to rebuild the strength in my upper back/neck/shoulder area are:

Using the machines, I do 3 sets of 12 each:

• leg presses - @ 40kg
• lateral pull downs - @30kg  (love these!)
• dips -  @30kg

Using the ball, I do the following exercises 5 - 10 times each

• Back extensions - improves low back strengh
• Reverse fly - strengthens upper back and shoulders and improves posture.
• Rear shoulder raises - improves upper back posture and rear shoulder strength
• Dynamic core mobilization - improves back strength and stability

I also do a few others that I don't know the names of. I'm going to try to go a few times a week because it's nice to have qualified people around to help me with my form and posture.

Looking forward to tomorrow - workout 3 for the last time! Just when I was starting to like it.