No. | Link | No. | Link |
---|---|---|---|
Abs workouts | |||
1 | 5 min abs | 11. | Body Fat Calculators |
2. | General warmup | 12. | Calories count |
3. | Warm up exercises | 13. | |
4. | Perfect warm up | 14. | |
5. | 8 minute Warm Up | 15. | |
6. | Belly Fat Burner | 16. | |
7. | 7 best Ab exercises | 17. | |
8. | 9 Exercises for a Flat Stomach | 18. | |
9. | Yoga poses to burn belly fat | 19. | |
10. | 20. | ||
Pilates | Pilates Lessons | ||
1. | Pilates slides | 0. | Warmup |
2. | Full Pilates workout | 1. | One Hundred |
3. | Pilates and lower back ache | 2. | Leg Circles |
4. | Exercises for lower back pain | 3. | Roll Ups |
5. | 'About' Pilates series | 4. | Rolling Back / The Seal |
6. | Simple Pilates stretches | 5. | Single and Double Leg Stretch |
7. | Pilates 100 + others | 6. | Beginner Pep Talk |
8. | 7. | Criss Cross | |
9. | 8. | Side Stretches | |
10. | 9. | The Saw | |
11. | 10. | Swimming | |
12. | 11. | The Teaser | |
13. | 12. | The Cat | |
14. | 13. | INTERMEDIATE | |
15. | 14. | Hundreds(2) |
Day and Date | St. | lbs | kgs | BMI | Accu- Measure % | Jackson/Pollock % | Durnin/Womersley % | GeoMean % | |||
---|---|---|---|---|---|---|---|---|---|---|---|
Thur,20th Feb 2014 | 12 | 9 | 80.29 | 29.45 | |||||||
Sun, 16th Mar 2014 | 12 | 0 | 76.2 | 27.95 | (Tape Measure Height:65,Neck:15,Abdomen:34 - 19.8) | ||||||
Thur,20th Mar 2014 | 11 | 13 | 75.7 | 27.79 | |||||||
Sun, 23rd Mar 2014 | 11 | 12 | 75.3 | 27.62 | 14.7 | [12,9,4,12] 15.16 | [4,5,10,6] 15.84 | 16.25 | |||
Thur,27th Mar 2014 | 11 | 11 | 74.8 | 27.04 | |||||||
Thur, 2nd Apr 2014 | 11 | 10 | 74.4 | 26.87 | |||||||
Sun, 6th Apr 2014 | 11 | 9 | 73.9 | 27.12* | |||||||
Thur,10th Apr 2014 | 11 | 8 | 73.5 | 26.96* | |||||||
Thur,24th Apr 2014 | 11 | 8 | 73.5 | 26.96* | |||||||
Thur, 1st May 2014 | 11 | 6 | 72.6 | 26.63* | |||||||
Sun, 11th May 2014 | 11 | 3 | 71.21 | 26.13* | |||||||
Sun, 18th May 2014 | 11 | 2 | 70.76 | 25.96* | |||||||
Sun, 9th June 2014 | 11 | 1 | 70.31 | 25.79* | |||||||
Thur,14th Aug 2014 | 11 | 1 | 70.31 | 25.79* | |||||||
Thur,27th Nov 2014 | 11 | 2 | 70.76 | 25.96* | |||||||
[New series, 2018] | |||||||||||
Mon, 1st Jan 2018 | 11 | 11 | 74.84 | 27.46 | |||||||
Mon, 8th Jan 2018 | 11 | 11 | 74.84 | 27.46 | |||||||
Mon, 29th Jan 2018 | 11 | 10 | 74.39 | 27.29 | |||||||
Mon, 6th Feb 2018 | 11 | 8 | 73.48 | 26.96 | |||||||
Mon, 12th Feb 2018 | 11 | 7½ | 73.14 | 26.83 | |||||||
Mon, 19th Feb 2018 | 11 | 7 | 73.03 | 26.79 | |||||||
Mon, 26th Feb 2018 | 11 | 4 | 71.67 | 26.29 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 5th Mar 2018 | 11 | 1 | 70.31 | 25.79 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 12th Mar 2018 | 10 | 13 | 69.40 | 25.46 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 19th Mar 2018 | 10 | 12 | 68.95 | 25.29 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 26th Mar 2018 | 10 | 10½ | 68.27 | 25.04 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 2nd Apr 2018 | 10 | 9½ | 67.81 | 24.88 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 9th Apr 2018 | 10 | 8½ | 67.36 | 24.71 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 30th Apr 2018 | 10 | 7½ | 66.90 | 24.54 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon, 7th May 2018 | 10 | 7½ | 66.90 | 24.54 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
Mon,14th May 2018 | 10 | 5½ | 66.00 | 24.21 | 21.9 | [12,12,10,13] 18.31 | 20.37 | ||||
[Hospitalised June 8th, 2018-July 11th, 2018] | |||||||||||
Thu, 5th Jul 2018 | 9 | 1½ | 57.8 | 21.20 | |||||||
Thu, 23rd Aug 2018 | 9 | 10½ | 61.9 | 22.71 | |||||||
Mon,27th Aug 2018 | 9 | 12½ | 62.82 | 23.05 | |||||||
Mon,17th Sep 2018 | 10 | 4½ | 65.54 | 24.05 | **[US Navy] | Abdomen, Neck, Height | |||||
Mon,1st Oct 2018 | 10 | 6 | 66.22 | 24.38 | 18.83 | 33, 14.5, 64.88 | 18.83 | ||||
Mon,29th Oct 2018 | 10 | 7½ | 66.90 | 24.64 | 18.83 | 33, 14.5, 64.88 | 18.83 | ||||
Mon,19th Oct 2018 | 10 | 12½ | 69.63 | 25.47 | 18.83 | 33, 14.5, 64.88 | [WHR: Ideal<0.9] 34/38=0.894 | 18.83 | |||
Mon,10th Dec 2018 | 11 | 0 | 69.85 | 25.72 | 18.83 | 33, 14.5, 64.88 | [WHR: Ideal<0.9] 34/38=0.894 | 18.83 | |||
Mon,31st Dec 2018 | 11 | 3½ | 71.44 | 26.30 | |||||||
Mon, 7th Jan 2019 | 11 | 2¼ | 70.87 | 26.10 | |||||||
Mon,14th Jan 2019 | 11 | 1½ | 70.53 | 25.97 | |||||||
Mon, 4th Feb 2019 | 11 | 5¼ | 72.23 | 26.60 | |||||||
Mon,18th Feb 2019 | 11 | 5 | 72.13 | 26.56 | |||||||
Mon,18th Mar 2019 | 11 | 5¼ | 72.23 | 26.60 | |||||||
Mon, 29th Apr 2019 | 11 |  4 | 71.67 | 26.40 | |||||||
Fri, 17th May 2019 | 11 | 5 | 72.13 | 26.56 | |||||||
Mon,20th May 2019 | 11 |  4 | 71.67 | 26.40 | |||||||
Mon,3rd June 2019 | 11 | 1½ | 70.53 | 25.97 | |||||||
Thu,6th June 2019 | 11 | 0 | 69.85 | 25.72 | |||||||
**[US Navy method for calculating Body Fat]: 86.010*log(Abdomen-Neck)-70.041*log(Height)+36.76
* denotes change of height from 65.5" to 65" [Now 64.88" after hospitalisation]
Fat percentages - Males | |
---|---|
Essential | 2-5% |
Athlete | 6-13% |
Fitness | 14-17% |
Acceptable | 18-24% |
Obese | 25% plus |
Calories Burned Calculator | ||
Estimate the calories you burned walking: | ||
Pace: | ||
Weight: | ||
Time: | ||
Pilates exercises | |||||
---|---|---|---|---|---|
1. The 100 | 2. Leg Circles | 3. Roll Ups | 4. Rolling & The Seal | 5. Leg Stretches | 6. Pep Talk |
7. Criss Cross | 8. Side Stretches | 9. The Saw | 10. Swimming | 11. The Teaser | 12. The Cat |
Stepper video |
---|
Step video |
Cool down |
© Mike Hart [2018]