15-Minute Indoor Workout

Here we are again, January. And we’re in the midst of another arctic blast with wind chills colder than -20 degrees F. I actually did go jogging yesterday afternoon before the worst of it hit. By now, I know how to dress. A pair of tights under sweatpants. Two layers of hoodies with a vest. Fleece-lined socks. Hat, gloves, and hood. But the cold still infiltrates so what was going to be a four mile workout turned into 3.6, and I couldn’t make myself finish in the direct wind!

Today? I’m staying inside and doing this simple, 4-move workout that we did with my BIL and SIL over Christmas break. It’s simple enough to perform anywhere with zero equipment. Yet, you’ll definitely work up quite a sweat.

Here’s how to perform each move.



If you like exercises like these, check out this 30-Minute Indoor Workout I posted around this time last year. It’s got some of these same moves, just in a different sequence and for longer duration. And if you’re lucky enough to hit the treadmill today, here are 4 Fun and Fast Treadmill Workouts to help beat belt boredom.

Those of you in the freeze -- how are you exercising today?

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Last Week in Running + GF Energy

I think one of my biggest worries with going gluten-free is that it will somehow impact my energy levels, especially while working out. I have a 4-mile race this weekend where -- ideally -- I'd like to PR. Obviously going GF doesn't mean going carb-free, that's another thing entirely.

Still, how will my body react without its usually well-stocked arsenal of bread?

Here's last week's at-a-glance from Daily Mile:

M: Totally off (after speedy 10-mile LSD)
T: 5 miles easy around the neighborhood
W: 3 treadmill miles, alternating 1/2 mile repeats 8:30/7:30 pace + kettlebells
T: 4 miles easy around the neighborhood
F: Totally off
S: OFF (drove to my hometown/back + was too tired)
S: OFF (cleaned house, 2-year-old's birthday, wasn't a priority)

Underwhelming, no? Grand total of 12 miles for the week. I'd say a "bad" week of exercise happens to me every 5 or 6 weeks. Of course, any exercise is good -- and I'm happy I'm not injured because my knee was giving me guff earlier in the year. Sometimes life just get in the way. Or perhaps the previous week had been more taxing than I'd realized.

In this case, yes + yes. It happens.

I made up for my lack of a long run on Monday afternoon with a 7.5 jaunt. It's a step-back week PLUS a slight taper, so I doubt I'll get over 20 this week. However, if I'm not too sore after Saturday's race, I would like to run 10 miles on Sunday. We shall see.


I rarely write about strength training using anything besides body weight ($0 Strength Training is my favorite). I never did much and then I got pregnant and did even less. I've started up a little routine that I do twice weekly. What I'm discovering already is that I also need to balance this out with stretching. I tried doing a wheel (yoga) yesterday -- usually a fun pose for me -- and almost fell over because my hip flexors are so tight!

It consists of the following. In all, between 20 to 30 minutes to complete.

• 3 to 4 sets of squats 
• kettlebell swings (35 lbs), deadlifts (45 to 55 lbs), etc. -- 3 sets of 20 each
• pushups (2-3 sets of 30)
• planks (whatever I can manage -- I hate them)

Yesterday I squatted starting with 65 (of that, the bar weighs 45), 75, 85, then 95. It's nothing remarkable, but it's a start. I don't really know how much I should be able to squat, so I'm playing it safe and focusing on good form, squatting deep enough, doing a good 12 to 15 reps. That sort of thing.

I don't love strength stuff. Good news, though: I can already feel a major improvement in my running. I don't tire as quickly. My legs feel solid and strong, like they could carry me farther than before without needing rest. I don't see myself getting into huge amount of strength training, but I think some is better than none.


But how gluten-free will play into my activity/running is still to be seen. Some of you have preached the importance of sweet potatoes. Some of you are doing Paleo which is even stricter with its grains (or zero, I don't really know the deal there). I know it can be done, but I guess I'm skeptical I'll have the right mix of energy without eating pizza all the time.

I know I need to look beyond bread + pasta for my healthy carbohydrates, but I guess I'm set in my gluten-y ways.

What's your favorite gluten-free pre-race/workout dinner?

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Healthy Trends

I was flipping through some old magazines last night and it brought into mind the whole phenomenon of fitness trends. When I went away to college over 10 years ago, yoga was this huge, "new" thing everyone was doing. Ithaca College offered a few yoga classes -- not many -- but I eagerly waited in line to get a coveted spot in an evening class.

Ommmmm . . .

I feel like Pilates is what next appeared on the scene. I don't exactly remember when, but it was BIG. That and getting in time on the elliptical. Then a fusion of yoga and Pilates. Running became a trend, too. Spinning class. Then the whole Zumba craze. Then hot yoga -- everyone must try HOT yoga.

Now I can't read a magazine or blog without seeing some mention of CrossFit. Burpees. Hollow rocks. Jackknives. Split jumps. I have no clue what I'm even writing about here.

I've been swept into several of these trends. I'm sure many of you have as well. And I know I'm forgetting a ton of them. In my mother's 20s, it was all about dance aerobics. Sweatin' to the Oldies. Jogging. We all know how cycles tend to recur in time -- like how yoga, as I mentioned above, really isn't so "new" and has been done for ages and ages.

I wonder when we'll all be stocking up on equipment for step aerobics class!


According to Women's Health Magazine, "Strength training and body-weight training will be among the most popular fitness trends of 2013."

Now, one thing that has kept me from participating in more recent trends is the cost of classes and gym memberships. The time involved outside of running, which -- for me -- will never be a trend. It's my lifelong buddy. My activity of choice. So, what's awesome about this body-weight training is that . . . all you need is yourself!

Check out all these Zero Dollar Strength Training workouts you can do!

I'm planning to start my new year by indulging in this trend myself. I need help busting out of my fitness rut. I know my running will benefit from it. My body and bones, too. I am going to stop taking down Stephen's doorway pull-up bar and start putting myself up there as well.

What's your favorite fitness trend now or from throughout the ages?

Or perhaps there's one you'd like to forget! Just like with fashion, we can definitely have our missteps. For example, I am terrible at Pilates. I hate it. I tried it on once -- it was far from flattering -- and that was enough for me.

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Namaste

I've been searching for some exercises I can do on my off days from running. Stuff I can do quickly and quietly while Ada naps. The treadmill is far too loud and right next to her room. The spinning bike is quieter, but I moan and groan from my burning quads.

So, I thought I'd review some TV workouts over the next couple months as I try them out. Last night, I indulged in a new-to-me DVD: Jillian Michaels: Yoga Meltdown. (I actually bought it via this link and play it on our Roku player.)

I've only been through Level 1, but -- for those of you who are unfamiliar -- each workout is 30 minutes (two workouts for a total of 1 hour). It's a sort of bastardized power yoga sequence. I like that it's difficult, yet familiar. All of these same poses were incorporated in my practice many years ago. They're just much harder for me to do now, especially all those chaturangas!

The good: I definitely can use the stretching. With all the lifting of my 20-lb toddler, my back is killing me. It also feels good to change up my routine from running. I can certainly use the balance and strength training. Plus, I can do it whenever I want versus trying to make a yoga class across town.

The bad: I suppose I expected something a bit more unique from this DVD. Don't get me wrong, it's still very good -- but it's very similar to my old power yoga classes. Nothing really new there. Turning that point into good: I only paid $7.99 for the program, which is half the price of one yoga class.

More to come with these types of reviews. If you have any DVDs you think I should check out, I'm wide open for suggestions. I'm looking for strength and stretching, but I'm also interested in cardio-focused stuff. And I'm trying to stay away from anything that requires equipment beyond two hand weights.

MY MUST-READS

I've been asked by several of you what blogs and websites I read on a (semi)daily basis. This list used to be pages long, but I've recently pared down quite a bit because I simply don't have time. Of course, it's always changing, but here we go!

: : : Food : : :

Edible Perspective

Oh She Glows  

Spoon Fork Bacon

The Amaeteur Gourmet

: : : Fitness : : :
No Meat Athlete
Runner's World

: : : Mom-stuff : : :

Ask Moxie

Daily Garnish

Nat the Fat Rat

: : : Home : : :

Apartment Therapy
Design Sponge
Door Sixteen

Making It Lovely

: : : Laughs : : :

BuzzFeed

McSweeney's

Parenting: Illustrated with Crappy Pictures

Suri's Burn Book

Have any good reads to suggest? Please include books! I desperately need to carve out time to read a good book (I like non-fiction best!).


And if you didn't catch it yesterday, check out Writing Chapter Three for some tips on how to take your own family photos.

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Core Blaster Extreme

Oscar: [looking at Michael’s credit card statement] $1,200, what's a "Core Blaster Extreme?"

Michael: That is, BY FAR, the best way to strengthen your core. This machine . . . you sit on a stabilizer ball. You put your feet into the power stirrups. You reach up and you grab onto the super-rod and you twist and you twist and you twist. It strengthens your entire core: Your back core, your arm core. The Marine Corps actually uses it . . .

* * *
Michael's close -- in that he recognizes the importance of a strong core -- but, let's back up for a minute. Your core is basically your torso, all of your body except your head, arms, and legs. In athletics, core muscles are responsible for stability. A strong core means dynamic movements, safety from injury, better form and posture.

However, no matter WHAT core you're trying to tone, you don't need fancy, expensive equipment. All you need is yourself and gravity. Thankfully, both are free and abundant.

1.) If you're completely new to core exercises, you will want to start with a Basic Plank position. Those of your who do yoga are familiar with this pose -- it works the upper and lower abs. Again, those of you who are new should start here before advancing to the other exercises.


You begin on your hands and knees and step your legs out behind you as if you're in the up position of a push-up. Hold the position and breathe. Concentrate on your abdominal muscles. Feel them tighten. Feel the energy holding your entire body steady from head to core to toe. And try your best to keep your back flat.

Try to hold this pose for 30 seconds. If you can't, start slow and work your way up. Once you can hold a plank for 60 seconds, you can increase the difficulty.

2.) Congrats! You've mastered the plank. Now it's time to up the difficulty a bit by bringing it down to the elbows. This position is called Modified Plank.

You begin similarly to a regular plank, but instead of placing your palms on the floor, take it to your elbows -- laying your forearms on the ground and clasp your hands in front of you.



Try to hold this position for 30 seconds. Then work your way up to 60, 90, even 120 seconds (2 minutes). Do three sets, resting in between for about 90 seconds.

3.) Side Planks are yet another way to tone your core. They hit the abdominal obliques. Or, what Michael would call your "side core." We don't have a great photo, but in this one, Ashley's in side plank.


You can perform this exercise and keep your arm that's closest to the ceiling by your side, or extend it to the ceiling. Start with 30 seconds. Then 60. Then 90. Then 120. Three sets. 90 seconds of rest in between.


4.) That's right -- side plank also has a modified version. Again. All you do is bring it down to your elbow -- forearm on the ground. You'll be surprised how much this ups the difficulty.


(One more time:) Start with 30 seconds. Then 60. Then 90. Then 120. Three sets. 90 seconds of rest in between.

To recap: Strengthening your core can help improve your running efficiency. It's also good for your speed and endurance. With a strong core, you won't find yourself with as much back pain after long runs. You'll power through races and workouts . . . and have less complaints of tiredness, too.

But there are a million more ways to work your core. These are just the basics. What do YOU do in your workout routine? We'd love your tips and suggestions! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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You, Too, Can Rock a Chin-Up

Last week, I wrote about my new-found ability to do a chin-up. Ever since, I've received a number of emails asking a simple question: HOW DID YOU DO THAT?! Mind you, it's a single chin-up. But, regardless, I'm quite proud of it. So, though I'm certainly no strongwoman worthy of instructing how to perform such a feat, I do have some tips to offer. Tips that might get you closer to nudging your own chin above the bar. Or tips that might simply help you develop better upper-body strength.

We all need to start somewhere, right?


Hi. Let's be honest for a moment.

If you're anything like me (and I think many of you are, or you wouldn't keep reading) . . . you need to focus more on strengthening your upper-half. For years and years, I ran. I ran some more. I did spin classes. I walked. I ran some more. Though I did yoga from time to time, I didn't focus much on my arm strength. Ever. Or my core strength for that matter (that's a topic for another day -- Stephen has some excellent workouts that I've been neglecting).

In high school, part of those dreaded Presidential Fitness Tests involved doing a pull-up. Or maybe it was a chin-up, I can't really remember. It's irrelevant because I would never even try it. Not even the bar hang. Wow, as I wrote those sentences, I just realized that for such an over-achieving dork, I was a difficult student in gym class! And here's a fun fact: The only detention I ever received resulted from my attitude in gym class one day.

Phew. I feel . . . lighter having told you my troubled past!


Well, you're about to be schooled. So, take note!

A chin-up . . .

• is performed with an under-handed grip. 
• You start with your palms facing you. 
• The action works your biceps more. 
• Generally, it's an easier way to lift your body.

A pull-up . . .

• is performed with an overhand grip. 
• You start with your palms facing away from you. 
• The action works more on your back versus your biceps. 
• You guessed it, this is much harder.

Now that you know all there is to know. You can get yourself a bar and do one. It's that easy!

WRONG.

Yes. You may want to go out there and see what you can do. Test your "starting ability" . . . so go ahead. If you don't have your own at-home bar (you can get one here), head to the gym. A playground. Anywhere you can find something solid to hang from.

Test yourself. (It's more than OK to fail miserably.)

If you just hang there for a second . . . and then leave hanging again, but this time it's your head in shame (like I did so many times), follow these tips. My method isn't scientific. It isn't clinically proven. It's not even particularly formal in any way. But it's how I magically found myself on the positive side of the bar last week. And every day since.

(((Yeah. I've been doing chin-ups every day now. Not more than one. But one on several occasions per day. Averaging around 4 to 5 each day. I'm not bragging. I'm just letting you know that even the most hopeless of you has, well, HOPE. You really can do it with some practice and determination!)))


1.) Start on the ground. What I used to do instead of the bar in high school was the alternative test for arm strength: Push-ups. I was fierce at them. 25 was the target to hit. And I hit 25 every year. During college, I tried to maintain my ability to do 25 push-ups. And I did practice them off and on. I'd do a couple sets every day for several weeks. Then forget about it for months. Then start up again.

After college, I upped my practice and they became a regular habit. But I never really pushed past the 25 mark. Within the past year or two, I decided to change that. I began the intense, 6-week 100 push-ups program. I never finished it. I didn't even follow the workouts for a terribly long period of time. What it DID get me doing is 3 sets of push-ups in a row. I did what felt OK for my body, and this summer I was up to doing 3 sets -- 50, 65, and 45. One night per week, I'd just do as many as I humanly could. I got up to 80.


If you can't imagine doing a single push-up, don't worry. But I do I suggest starting with your arm strength on the ground versus skipping to the bar. Check out the One Hundred Push-Ups site and build your strength. Take some yoga classes and really focus on the arm strength poses. Get comfortable working your arms. Lifting, even.

Once you're more comfortable, move along and try step 2.


2.) Think negatively. Not about your ability to progress. I'm talking NEGATIVE chin-ups. They work the same muscles, just in a different, more manageable way. Before you know it, your arms will be buff. Capable. Eager.

• Hang for 30 seconds (or more, if you can) like you just pulled yourself up (so in the top position with your chin above the bar). Stand on a chair or, if you have an at-home bar, jump to get into position.
• Then slowly lower yourself down. S.L.O.W.L.Y.
• Do this five times. Twice a day (or more, if you feel comfortable).

IMPORTANT: Lower yourself in a slow and controlled way. You're building strength. As I mentioned above, you use the same muscles on the way down that you use on the way up. This will help teach you muscles how to coordinate with each other.


3.) Forge ahead. When you feel comfortable with your level of strength. Or perhaps if you're just feeling crazy one day . . . try to do a chin-up again. Maybe it won't happen at first. So, you can keep following up with steps 1 and 2. But keep trying. Don't hurt yourself and, of course, listen to the signals your arms are giving you. But try again. And again. And one more time.

The day I did the magical chin-up . . . I didn't know that would be the day to changed everything. I tried it once because Stephen had set the bar up in our kitchen hallway. FAIL. I tried again on my way to bake something. FAIL #2. And then I tried again on my way inside after a run. That's when it all clicked.

I did it! Woah. I. DID. IT!

Since I was able to do it the one time, I've kept trying. I still do my push-ups, but now several times a day, I'll try do to a chin-up. Sometimes I do it, sometimes I don't. But with each time my chin rises above the bar, I'm getting stronger. More able. I'm gaining more confidence, too. And it feels great.


4.) Think holistically. I attribute my ability -- in part -- to my general fitness. Without running, my body wouldn't be as toned overall. My core strength wouldn't be there either. Even though I need to work on it quite a bit. When I do my chin-ups, I can feel my whole body working. Not just my arms. Just something to keep in mind.

One last tip: I don't know if it's endorphins or what . . . but I seem to have more success trying chin-ups after a run. I'll come inside and try right away, while my head is still buzzing from all that activity. Usually I can do one. If I've just gotten up from a couch session, not so much. It may be pure coincidence, but it's worth a try.

As far as moving past just one, I don't have the ability yet. I'm going to keep trying my several times a day method. I'll still incorporate the negative chin-ups. And I'll even just try to do two. A couple times a day. Just try. If you have any tips and/or experiences to share, we'd love to hear 'em. Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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Marathon Training, Part II and Our At-Home Gym

Hi. So, it's been a while since I've talked running and fitness. I've talked about my feelings and disappointments. But it's time to get busy. And by that, I mean: ONTO MARATHON TRAINING, PART II.

Originally I planned to follow Hal Higdon's Senior Marathon plan after Wineglass. But we all know how THAT race went. As well as how I came to accept my D(id) N(ot) F(inish) standing. Simply put, though, when coming up with my schedule, I had to face the facts: My muscles didn't undergo the trauma of the marathon . . . so my training need not scale back so dramatically.

What am I doing exactly?


(((Please keep in mind that I've already completed a full training plan for the marathon this season. I would never try to run the distance with only 7 weeks of preparation!)))

This is a schedule I crafted using various plans on Hal's site. The mileage is slightly scaled back because I don't want to burn out from all this distance-heavy training. What I didn't include in this chart is the cross-training I'm planning to do. I'm doing more yoga. At least one day per week. I'm doing mini spin sessions at least 15 minutes in length twice a week (after shorter runs). Oh! Each Tuesday run will be a Vibrams run to keep my feet strong and healthy.

I'm also working my way back up to 50+ push-ups (I'm up to 3 sets of 40) and chin-ups.

Yeah. That's right. CHIN-UPs! Earlier in the summer I mentioned it was a goal of mine to do one chin-up. FINALLY I'm able to do one. Just one, though. But I've done that one on several occasions now. I'm slowly trying to work my way up to 10. Hello, negatives. You're my new best friends.

To get in all this yoga, cross-training, and upper-body stuff, you'd think we'd need to join a gym. Right? Not so much. We found a way to take our downstairs areas from this . . .



To THIS . . .


What IS that exactly? Well, it's a bar. That you can connect to any doorway (in other words, it's removable when we DON'T want to feel like we're living in a gym). Perfect for doing chin-ups and pull-ups. Stephen found it at TJ Max this weekend for -- drum roll, please -- $20.



See it now?

Worth.
Every.
Penny.


Stephen, of course, does 50 pull-ups, putting my efforts to shame. But there's tons of space now to follow my workout with a round (or two) of push-ups. Yoga. Even our spinning bike has a clear path to roll and fit snugly in front of the TV for a quick sweat session.


(Not looking so thrilled there.) Usually we watch short shows like Better off Ted, Arrested Development, The Office, and The I.T. Crowd. But we'd love some great spinning DVD suggestions. I'm also thinking about getting some workout DVDs like Jillian Michaels' 30-day Shred everyone's been talking about.

Here's a tip: If you have your own spinner, it's a great idea to put an old yoga mat under it if you have wood floors. It protects from scrapes and sweat!

There. That's better!


For those of you who may not remember, we snagged our spinning bike for $475 at a local sports shop. So, that plus the $20 for the pull-up bar equals just about $500. And that's, well, WAY less than a gym membership for two. All in the comfort of our own home. (Seriously, people, we're notorious for having a gym membership that we never, EVER use!) We also have a few other items, like some 5 pound weights and a kettle bell. For the most part, our strength training is all using our body as the weight.

Does anyone else gym-it at home? As the weather gets colder out, we have genuinely considered joining a real gym. However, we both like running even in the cold. And none of the gym around here are anything to write home about. We'll see. Someday I'd like to get into swimming . . . at least for now, we're not planning to build an indoor pool addition on our house.


Let us know your thoughts -- as well as if you have tips for keeping everything sweet and fresh smelling after major sweat sessions near your dining room table! Just leave a comment or email us at neverhomemaker [at] gmail [dot] com.

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New Fitness Goal: Chin-Up

Strength training has never, ever been my favorite thing to do. To avoid it, I do yoga. But lately, I haven't been doing any at all. Alright. So, I do push-ups. I was doing a ton of them too. I even got up to doing 80 at a time -- until I got busy. I think it's been over a week since I've cranked out my usual sets.

Needless to say, I'm feeling pretty weak. I'm also feeling somewhat unmotivated. Like I need a new goal. You may remember me mentioning in a previous post (Zero Dollar Strength Training) that I'd like to do pull-ups. Even just one would be great!

So, last night I set out to do just that. And look!


I totally rocked it -- look at me go!!! OK, no. I'm completely lying. COMPLETELY LYING, PEOPLE! I tried so very hard to do just one chin-up (because as I learned recently -- a pull-up uses an over-handed grip, chin-up is under-handed) . . . and I failed miserably. It's SO HARD!

But instead of letting that get me down. Instead of viewing my lack of ability as some sort of weakness (well, quite literally it is a weakness that is keeping me from doing a chin-up, but you know what I mean) -- I took it as a challenge. I made it a start to something. Instead of freaking out and walking home with my head hanging in shame, I did a negative chin-up. It's a building block to being able to do the real thing. You just start from the top position and slowly (in a very controlled way, using your muscles) lower yourself to the ground.


I did three repeats of the negative chin-up. Today, I hope to do five. And my goal by the end of the summer is to do a single chin-up successfully. I realize this goal may seem small, but -- at least for me -- this feat seems unimaginable!

Have you recently set any new fitness goals? What are they? And if you can do chin-ups and pull-ups like a pro, please, please, please share with me your secret to success! Just leave a comment or email us at neverhomemaner [at] gmail [dot] com.

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Zero Dollar Strength Training

There are lots of workout DVDs and programs out there designed to build strength. But what all these programs share is the ability to get strong in your own living room. However, with so many out there, it's difficult to choose which one to follow. That's exactly why we stick with the basics. We run, and you all already know that (if not, check out our running tips/tricks page), because it's one of the most efficient ways to burn calories and gain cardiovascular benefits.

Other days we bike, walk, or hike. For strength and stability, we also do yoga. But I'm going to share with you today the programs we both (loosely -- more on that below) follow that are absolutely free, require no equipment . . . and are accessible from your desktop.

I'm sure you've heard about these plans before, and if you haven't -- welcome to the awesomeness. For most, all you need to complete them is yourself. By that I mean they're free. They're simple and empowering (literally and figuratively). And what's what? Yeah -- there are no excuses, then, to not try them out.

• 100 Push-Ups: An intense, 6-week training program that -- if followed strictly -- should have you doing 100 push-ups at a time.
• 200 Sit-Ups: Yet another 6-week program that promises at completion you'll be able to do 200 consecutive sit-ups.
• 200 Squats: You know the drill, 6 weeks to 200 squats in a row!
• 25 Pull-Ups (Coming Soon!): I'm especially excited about this new edition because I can't do even one pull-up right now. So, stay tuned . . .

OK. I bet some of you are thinking: OMG, I can't even do one single "regular" push-up! How can I get to 100 in only 6 weeks?

Well, what's so cool is that these programs guide you through the increases by making you pay attention to your own fitness level and abilities. Not doing so hot one week? It happens. You can repeat it and hone your current skills. No, you won't get to the ultimate goal in 6 weeks -- but that doesn't matter. You'll get there at your own pace.


You don't need to follow these plans exactly either! I used the push-ups program a year ago and didn't finish. Yup. I quit because I got busy/bored/excuses/excuses. But what it helped me do is develop my own strength training practice -- without the gym. I've regularly done one or two sets of 25 push-ups 4 to 5 days out of the week. But over the past two months, I've worked up to doing 80 push-ups in a row. I do that intense session once a week. On the other 3 to 4 days, I do two sets of 50 or some similar variation. Use these programs as guides. It's the push-ups, sit-ups, squats, and pull-ups (I think they should also add holding a plank position) that matter, not the time frame so much.

So before you shell out cash for some flashy workout DVD or all-the-rage new program, consider checking out these simple methods. I've just started the sit-ups one, and I can only do (comfortably) 30 in a row at this point. OK. I lied. It's 25. Just thinking about doing 200 blows my mind.

After that, I'll continue on to the squats. Also -- if you're new to working out, supplement with walking, jogging, biking (to work, even) and other basic methods of fitness. You'll be surprised at your results after a month -- not only in your muscles, but in your overall fitness and self-image.

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