[Rockinonahigh]

My work out starts with makeing shure I have confy shoes on that will suport my feet and give stablity to my knees.then I definatly do some stretching especaly anything to do with my back and legs..due to old injuries I need to be very carefull of this before and after a workout.First most of the time I start with playing basket ball just to get my joints moveing and blood flowing,once I break a sweat im good to go to a work out.First I do a fue things on the bowflex chest,arms & upper back.Then I move to the weight bench and do butterfly kicks with my hands under my back to suport my lower back...I manage a bout 30 by doing 15 at the time then I do leg lifts and extensions by puting my ankles together and bringing my knees to my chest or as close as I can get (depends on the day) then I take a break foe about 5 minits.The back to the same position raise my legs straight up and if im not feeling any back pain contenue to try to touch the weight bar with my feet I manage abot 15 to 20 then I stop and catch my breath.Usely I stop at this point,someitmes I dont if not I do bench presses about 40 to 60 with 35 pounds on the bar...I know it dosent sound like a lot but it works not to pop anythng out anywhere.The next day I by pass the bench and opp for free weights and some lifting,squats,and lunges....more BB or a walk with my fur kid after I catch my breath,drink plenty of water while working out it helps in many ways.With all this 4 times a week I should weigh 20 pounds less than I do but it is what it is.At the moment in not doing anything but the lightest of weights cause of my back being on the fritz.