I wanted to get in shape but needed something that would start me really slow, that didn't require a lot of equipment or anything. And it had to be something I could do here to make me stick with it (including walking outside, because I live in Florida and it's usually either too hot or rainy to take a walk outside, plus my neighborhood sucks and I don't really feel safe walking here). Soooo, that's where you come in. My friend Brenda (BrendaIsBored) recommended you to me and here I am!

I did this workout yesterday, but waited till today to post so I could give an accurate report of my soreness level. Well, I'm sore. Super crazy sore. I only managed to get through two circuits, and actually, the second circuit I only barely got through. But I did all the reps. Also, I made some extra modifications since I'm starting in such bad shape: I used two 2-pound weights (held together) instead of the jug, since that was just too heavy for me. And for the pushups, I did them on the stairs as you suggested.. maybe in the e-book? Or somewhere else on the site, I forget. I used the 3rd step.

Oh, also for my warmup, since I didn't want to walk/run outside, I just walked (briskly) in a circle around our living room/kitchen for about 8 minutes (before that I tried jogging up & down the stairs but that was kinda killing my legs so I decided on something a little easier). I think the whole thing put together was about 30 minutes, but I kind of forgot to stop the timer at the end (after stretching) so that's an estimate. It'll probably be more efficient once I get used to it, since I had to keep looking at the list. Speaking of that, to make that part easier, I made an easy-to-read PDF of the exercises and put it on my iPod. I went ahead and made one for the Advanced workout even though it'll probably be like 5 years before I get to that =P just in case anyone else wants to use these:

Beginner: http://is.gd/dhY98
Advanced: http://is.gd/dhY9J

Hopefully I'll be able to do this again tomorrow. If I'm still this sore probably not, but maybe I'll be better by then. If not I'll do it as soon as I'm able!

What holds me back now is my asthma. This really inflames it, and I'm gasping to breathe, and my pulse oximeter shows my blood oxygen is plummeting to 91%. I think ultimately this will improve my cardiovascular system, though. The thing that gives me the most trouble is the plank, I can barely breathe at all while holding it so I have to give up at 10 seconds even though my muscles could hold it for longer.

Anyway, I know this is working because I'm better and stronger every time I tackle it.

Thanks for the comments – yeah, I would definitely take a few days off before trying to do it again, you need to give your muscles time to rebuild and recover. If you're sore today, I have a feeling you're going to be REALLY sore tomorrow!

As far as your other question, unfortunately I'm not qualified to answer that question – I'm definitely no medical professional, just a guy who likes to exercise and help others do the same.

I would check with a doctor or maybe find a medical community online who you could ask. Hopefully this helps!

-Steve

I know that it's not exactly related, but if you could answer my other question above, that would be great. Of course, no rush on that one. When or if you have the time.

Thank you!

I have one question, though: I'm sore as a mofo today. Is it pretty safe to do it again tomorrow?

Love the site; so glad I found it.

Thank you!
Blu

OH, wait.
I do have another question. I feel like I'm radiating heat, which is unusual for me. For the last 7 year or so, I've been cold. Does that mean anything?

Let me explain my thought process about that, and if you can confirm or deny, or otherwise educate me, I'd really appreciate it.

I'm 27 now, but back when I was in high school, my goal was to move out of the south to somewhere cold, because I was ALWAYS hot. I was in much better shape back then. Over the years, I've gotten colder and colder. The more I thought about it, the more and more out of shape I was getting, too, as I graduated and eventually ended up landing desk jobs.

Could this or does this affect how cold or hot you feel? It seems to me that if more muscle = burning more calories, even at rest, that this could make you feel warmer, in general. I have no idea. Just bouncing thoughts around in my noodle.

Thanks!

As for nutrition, I haven't had any kola (see, I don't even know how to spell it anymore) or other sodas for about 4 months, cookies maybe 2, 3 a week. I already drank a lot of water, have some energy drink when longer rides are the case (+2h). Food varies a lot, but try to keep track of what goes in, in terms of quantity/frequency, calories, salt, sugar, proteines, carbs,…