Valkyrie’s Log – How to teach your homeschool student to enjoy exercise

Location: Home, Colorado.
Status: Working it out.

We became the proud owners of an FTX Inspire home gym a couple of weeks ago and now that it is all set up, we’ve made ourselves a fitness plan. I told my husband I wanted to work out a little every day, I find it much easier to pop down to the gym in the evening and knock out a 20 minute work out than to commit to an hour 3 times a week. These workouts will supplement our morning dog walks of 40 mins minimum and keep us in good shape for twice weekly hikes!

I love a good table so here is what I made for my daughter L and I (M for Mom). Explanation of exercises is below. We can fill in the sheet as both a record of (hopefully) our improvements in strength, and as a record of L’s Physical Education.

Upper Body 3×10

1. Pull Ups 3 x 10 or 4 x 5
2. Inclined seated press  3 x 10
3. Negative Push ups 3 x 10
4. Standing Shoulder row 3 x 10 each side
5. Rotator Cuff Pull out (elbow in) 3×10 each side
6. Bent Row 3 x 10 (3-5kg)
7. Tricep extensions with rope. Elbows tucked
8. Tricep dips on bench
9. Bicep curl elbow tucked
10. Hanging knee lifts

1. Squats x25
2. Push ups x10 (Knees down if needed)
3. Straight arm pull down (v low weight) x25
4. Lying leg lifts x15
5. Crunchies x25
6. Russian Twist x25
7. Jumping Jacks x20
8. Burpees x10
9. Mountain Climbers x20

Lower Body 3×10

1. Side Leg Out (handle on ankle) 
2. Goblet Squats
3. Reverse Lunges
4. Calf Raises (stand on toes)
5. Hanging Knee lifts
6. Hands through reverse squats (rope through legs, back to machine, heavy weight)
7. Glute Bridges 
8. Back Extensions 

The quantities for Upper and Lower body work are a target for us to work towards as we build our fitness over the next couple of weeks. The cardio numbers were higher originally but my husband decided it was best to start low and build up rather than to have numbers that felt wildly unachievable.

To begin with we will focus on form and familiarisation with the machine. Yesterday I did 10 of each Upper Body exercise just to get the hang of it, some 10’s were enough, others were easy. L will use no weights, working mostly to her own body weight and building up strength befitting her build, for her using the machine is more about novelty rather than necessity, no baby body building here! I will work my way up to weights that make the numbers achievable but still challenging and then I’ll work to build up the numbers.

The most important factor is to enjoy working out together, focus on form & fun, quantity (repetitions) and quantity (weight) come second.

Grateful for:

  1. A healthy family who enjoy staying fit and strong.
  2. The convenience of a home gym

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