My SMART Quest for today is: Start this week with a bang! Go for it! Keep a positive Mindset, and workout and eat with my healthy fitness goals in mind!
Sleep: -6 1/2 hours -Went to bed at 10:30 pm - I don't think I could go to bed earlier if I tried, sigh!Awoke: 5:00 am
Warm Up: 5:25 am
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!
Workout: 5:30 am
Today I am doing Scott Colby's 21 Day Meltdown Weight Based Interval Training Workout A
Bodyweight Row Narrow Grip x 20
Squat Thrusts x 20
Push Ups x 20
Step Ups x 20 (I substituted Step Ups for the Step Jumps as I have bad knees x 20 step ups each leg)
Dips x 20
Squat Jumps x 20
Scott wants us to Go through these exercises in order.
Completion of all 6 exercises = 1 round.
Perform as many rounds of this circuit as quickly as possible (or 20 minutes),
whichever comes first. Rest as needed.
Wow oh wow! I was able to do 4 rounds but it added about 7 minutes to my time. I was so tired after this, but it felt good to be doing it again. I love the jungle gym.
My SMART Quest for today is: Try to stay focused. I find myself craving chocolate for some reason. Not sure why! Gotta try to stay on track. I am considering not counting my calories, and trying not to weigh myself, but I don't know if I can do it!
Went to bed late. Had a hard time getting up. Slept well though!
Awoke: 5:00 am - 5 1/2 hours sleep! Warm up: 5:25 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Backward Lunge Kick Up (left leg) X max. reps during 50 sec. interval
Backward Lunge Kick Up (right leg) X max. reps during 50 sec. interval
One Arm Press Up (alternating arms) X max. reps during 50 sec. interval
2 kick ups & Breakdance Push Up (alt. sideds) X max. reps during 50 sec. interval
Pike Jump & Jump Up X max. reps during 50 sec. interval
I removed this 5 minute countdown workout because my knees could not handle the stress.
One Leg Squat & Jump Tuck X max. reps during 5 minute count down
Instructions: This workout was originally supposed to be 15 minutes long and 3 parts.
I did 4 rounds of the first part for a total of 20 minutes.
Set Interval Timer for 5 rounds of 10 and 50 second interval.
Complete as many reps during each 50 second interval
My Scores:
1. Backward Lunge Kick Up (left leg) – 22 reps, 22 reps, 22 reps, 20 reps
2. Backward Lunge Kick Up (right leg) – 20 reps, 18 reps, 20 reps, 20 reps
3. One Arm Press UP (alternating arms for each rep) – 9 reps, 9 reps, 9 reps, 9 reps
4. 2 Kick Ups & Breakdance Push Up – 4 reps, 5 reps, 5 reps, 5 reps
5. Pike Jump & Squat Jump – 8 reps, 8.5 reps, 9 reps, 9 reps
My legs and core were really exhausted after this workout. I would have liked to do a bit more when it was done, but I had to carpool so I ran out of time.
MY SMART Quest for today: Keep up with the workouts! Good things will come of it!
Went to bed by 10:30 pm. Managed to sleep fairly well but was still tired in the morning. I was tying to talk myself out of working out, but ....I did NOT! I was going to do Zuzana's No Fear Exercise Challenge, but my knee was bothering me, and when I did a practice run of the moves I realized that it was going to be too strenuous on my knees as well as my shoulders so I opted to do one of Scott Colby's Weight Based Interval Workouts! Awoke: 5:00 am - 6 1/2 hours sleep! Warm up: 5:20 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Weight Based Interval Training Workout "B"
By: Scott Colby
Workout Breakdown
Time:20min.
Workout Type: Weight Based Interval Training Exercises: 6
Body Weight Row - Wide Grip X 20 reps
Jumping Lunges X 20 reps
Lizard Crawl Push UPs X 20 reps
Step Ups X 20 reps per leg
T-Stabilizations X 20 reps total
Mountain Jumpers X 20 reps
Do 4 rounds or as many rounds as possible in 20 minutes whichever comes first!
I was able to complete 3 rounds of the 6 exercises without much rest at all in 21 minutes & 25 seconds
I was sweating and my heart was racing! Today my biceps are really feeling it, lol.
MY SMART Quest for today: Keep up with the workouts! My nee is bothering me, so I will use caution, but listen to my body!
I measured my knee this morning and it is 1/2" bigger, so I guess it is swollen a bit! Some of Zuzana's exercises can be very challenging and I have to remember that I am much older and not as physically fit as she is! But I won't give up!
Awoke: 4:50 am - 5 hours, 50 minutes sleep! Warm up: 5:10 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Time:16min Workout Type:Interval training Exercises:4
One Leg Skipping - max.reps during 50 second interval
Roll Over Commando Push Ups - Max.reps during 50 second interval
Low Jump Rope Jack - max.reps during 50 second interval
Reverse Push Up & Kick Up - max. reps during 50 second interval
Instructions:
Workout takes 16 minutes = Four, 4 minute sequences.
Set Interval Timer for 4 rounds and two intervals of 10 seconds and 50 seconds.
Complete as many reps of each exercise during the 50 second intervals. First Sequence: 1. Skipping on your left leg 2. Roll Over Commando Push Ups 3. Skipping on your right leg 4. Roll Over Commando Push Ups
*Two push ups with the two knee tucks count as 1 rep for the Roll Over Commando Push Ups exercise.
Second sequence: 1. Low Jump Rope Jacks 2. Reverse Push Up & Kick Up 3. Low Jump Rope Jacks 4. Reverse Push Up & Kick Up
Repeat both sequences one more time to complete 16 minutes in total.
I added an extra 4 minutes of intervals for a total of 20 minutes
MY SMART Quest for today: Keep a positive attitude even on the days where I feel I am not being productive!
Things were pretty good this past weekend. I have been working hard to stay on track, catch up with my orders, eat healthy. I can never get to sleep on time, but I was able to sleep in a bit today! I am trying Zuzana's Bodyrock.tv "I'm Crazy But You Like It" workout. It is a very short intense workout so I will do jump rope intervals as well.
Awoke: 7:00 am - 8 hours sleep! Warm up: 7:15 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Jump Up-Knee Hug-Power Up - X as many reps as possible
Instructions:Set Interval Timer to count down 10 minutes. Complete as many reps of the Exercise Combo as possible.
My score was 51 Reps. Zuzana's Score: 61 and 1/2 reps.
Freddy's Score :68 reps
I followed this workout with: 12 minutes of Jump Rope Intervals.
I did different foot patterns and variations including jumping jacks, hiesmans, etc. I di not actually use a jump rope but jumped in place and moved my arms in the same motions.
My SMART Quest for today: Continue to have a good mindset! All of this working out and eating well must be doing my mind body and soul good even if I don't see it "on the scale" as I would like!
Today is the start of another great day! It has been raining all night! But today the sun is shining and so are my spirits. My measurements went down a tiny bit. I am still a bit bigger (fractions on an inch) on some of my body parts , and my weight is still up by about 4 lbs. from the 2 weeks I took off during the holidays, but my body feels strong and tighter when I walk and I think this is a good thing. I feel more powerful in many aspects of my life!
Instructions:
12 minute long circuit.
Push yourself to the limit to get the most out of today’s training.
Set your Gymboss Interval Timer for 12 rounds of 10 and 50 second intervals.
10 seconds is for rest.
Do as many reps for each exercise as possible during each 50 second interval.
10 sec. rest
1. Jump Lunge – 50 sec. effort (my score – 32, Zuzana 34 reps)
10 sec. rest
2. Leg Raises – 50 sec. effort (my score – 16, Zuzana 20 reps)
10 sec. rest
3. Jump Lunge – 50 sec. effort (my score – 30, Zuzana 26 reps)
10 sec. rest
4. Santana Push Up & Leg Lift – 50 sec. effort (my score – 8, Zuzana 8 reps)
10 sec. rest
5. Jump Lunge – 50 sec. effort (my score – 25, Zuzana, 22 reps)
10 sec. rest
6.Chin Ups – 50 sec. effort (my score – 15, Zuzana 6 reps) * Note: I did Bodyweight Rows on Jungle Gym so it was not as difficult as doing Chin Ups.
10 sec. rest
7. Jump Lunge – 50 sec. effort (my score – 24, Zuzana 26 reps)
10 sec. rest
8. Seated Bicycle - 50 sec. effort (my score – 40, Zuzana 40 reps)
10 sec. rest
9. Jump Lunge – 50 sec. effort (my score – 24, Zuzana 21 reps)
10 sec. rest
10. One Leg Dead Lift (left leg) – 50 sec. effort (my score – 8, Zuzana 12 reps)
10 sec. rest
11. Jump Lunge – 50 sec. effort (my score – 22, Zuzana, 21 reps)
10 sec. rest
12. One Leg Dead Lift (right leg) – 50 sec. effort (my score – 10, Zuzana 11 reps)
This was a pretty darn good little workout! Short but intense.
I had planned to do 20 minutes of skipping rope, but I have found that I am not very good at actual rope jumping. Usually I just jump in place for 20 minutes , sometimes with different intervals of time, etc. But I got a jump rope and started to use it, but found that I was "missing a lot" and had to keep starting over. I wonder if I made it too short? I will have to look into this, Geez!
My SMART Quest for today: Ready myself in my mindset to be good this weekend with my clean eating habits. Keep my eye on the bigger picture! I can do this!
This is the end of a pretty good week. I am feeling pretty good overall. Today I am challenging myself with Zuzana's Bodyrock.tv workout Sumo Squat Step Up Challenge! I know this is gonna hurt!
I slept amazingly well last night. Went ot bed at 10:30 and slpet until 6:30 am. I did awake a few times and was having odd dreams, but it felt so good to sleep!
Awoke: 6:30 am - 8 hours sleep! Warm up: 6:45 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Okay, this was a tough one but not impossible or as bad as I thought it would be!
Completion Time: 22:53 to complete the entire 200 reps (100 reps per leg).
I followed the Sumo Challenge with 20 reps on the Ab Wheel.
I was not trying to speed through this, just be sure to have good form and squat low, step up properly on the chair and lower myself gently so I would not put excess strain on my joints. I could really feel this by rep # 50 on each leg, but I just kept at it.
Note: I thought I had done well with this until I read other Bodyrockers posts. Zuzana did this in about 18 minutes, Freddy did it in about 15+ minutes and some bodyrockers did it in 14 mins or less. I will say that I did NOT compromise form in any way. My Sumo Squats were very low and I really pressed myself to push out of the squats and feel the burn. I could have gone faster, but then I wouldn't have squatted as low. Just wondering if the other Bodyrockers compromised some form to beat Zuzana's numbers?
MEALS: Meal #1: 8:15 am - 2 scoops of chocolate MetRX Plus protein powder, coffee & sugar free creamer (210 calories) Meal #2: 11:30 am - 2 slices uncured turkey bacon, 1 egg, 1/2 sm banana (180 calories) Meal #3: 2:00 pm - Seafood Cocktail & corn tortillas (585 calories) Meal #4: 5:30 pm - 1 1/2 servings veggie wedgies, 1 Tbs Hummus, 5 dried apricots, 10 raw almonds(304 calories) Meal #5: 8:30 pm - 1 serving light popcorn (not sure why I have been wanting this, I think so I have something to chew slowly) 1 chocolate dipped strawberry (160 calories) 1439 calories total
My Smart Quest for today: Take Zuzana's advice and "throw the scale out".I need my mindset to stay good!
Okay, so I am not going to throw my scale out, but I am going to quit beating myself up for my weight staying the same. I am working out hard and eating fairly well (no kidding).
Awoke: 4:45 am - 6 hours sleep! Warm up: 5:15 amPush ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Today I will be doing Zuzana's Bodyrock.tv "Attacking Hot Warrior Workout". I am excited about trying this workout! Looks like something I can do!
Time:18min. Workout Type:Interval training Exercises:6
Lunge Forward/Back & Sandbag Lift (left leg)max. reps - My Score - 16, 15, 15 reps per round
Lunge Forward/Back & Sandbag Lift (right leg)max.reps - My Score - 16, 16, 15 reps per round
Core Splits or Star Crunch max. reps - My Score - 15, 12, 12 reps per round
Dynamo Push Upmax. reps - My Score - 13, 13, 12 reps per round
Sleeping Crab (left leg)max. reps - My Score - 20, 18, 18 reps per round
Sleeping Crab (right leg)max. reps - My Score - 16, 18, 18 reps per round
Instructions:Set your interval timer for
18 rounds and two intervals of 10 seconds and 50 seconds.
Go through the circuit of the 4 exercises three times during the 18 minutes
Complete as many reps for each exercise as possible.
Max. effort for 50 seconds. 10 seconds for rest and to write down your reps. Zuzana wants us to keep track of our scores so we can come back to this workout in the near future and see for ourselves that our workout performance has improved.
This was a good and challenging workout! I didn't have a sandbag so I used 2 dumbbells for a total of 16 lbs (I started with 20 lbs for the first round, but it was too heavy) for the Lunge Forward/Back & Sandbag. I can tell you that it was super hard to get throught those 50 seconds on each leg for each round! I loved the Star Crunches and the Dynamo Push Ups. I had to get my balance for the Sleeping Crab exercises but once I did, they were also a big challenge. I felt this workout all over!
MEALS: Meal #1: 7:00 am - 8 ozs fat free milk with 1 scoop of chocolate whey protein powder, coffee & sugar free creamer (210 calories) Meal #2: 10:00 am - 2 slices uncured turkey bacon, 1 serving oatmeal, 1/2 sm banana (250 calories) Meal #3: 12:30 pm - 1 serving trail mix(150 calories) Meal #4: 3:30 pm - 1 1/2 servings of Carrot & Cauliflower veggie wedges baked "fries" with 2 Tbs Hummus & 2 ozs chicken breast (279 calories) Meal #5: 6:30 pm - 4 ozs extra lean ground sirloin, 1/2 sm avocado, cherry tomatoes, 1 slice cheddar(298 calories) Meal #6: 9:00 pm - 1 serving trail mix (200 calories) 1387 calories total
My SMART Quest for today: I am feeling more positive again even though the scale isn't budging and neither are my measurements.
I didn't eat much yesterday calorie wise but I ate 6 small meals/ snacks. I was a bit disappointed that the scale didn't reflect this and I actually seemed to gain weight! But all this work can't be in vain. I have gone over everything and I am doing it right, my body just deosn't seem to know what's going on! Today is a new day!
Zuzana's - Tight Jeans Still Fit - Dive Bomber Exercise Challenge
Workout Breakdown
Time: 10min.
Workout Type: exercise challenge
Exercises: 1
Dive Bomber Push Updo as many as possible during 10 min.
I was only able to do 47 total! Geez! And I could only do 20 of them in good form on my toes, the rest were done on my knees. I had not trouble going down in the Divebomber push up, it was reversing it and coming back out and up that was killer! Zuzana was able to do 66, wow!
I continued this workout with Scott Colby's: Heart Healthy Cardio Workout!
Scott Colby's Valentine's Day Heart Healthy Cardio Workout!
This was a decent workout! It was a good compliment to Zuzana's workout as she worked mostly the upper body and core and this workout really worked the legs, lower body and got my heart rate uip as well.
My SMART Quest for today: Don't give up! I have been feeling frustrated as I have been so good but I feel my results are slow going.
I work out so hard and I eat fairly well as one can see by my daily food journals. Perhaps I am not eating enough? I now my metabolism is messed up and no amount of eating clean can fix what menopause is messing around with right now. My only hope is that I can hang on and not give up and pray that my body will come around in all of this.
Today I am going to do Zuzana's Born this way workout! I really feel like a part of the Bodyrocker community now! I dont post there, but I love to follow what everyone is doing. It feels like my old Ageless Abs group except Zuzana has a huge following and it is great!
Awoke: 5:00 am - 6 hours sleep! Warm up: 5:25 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Sandbag Sumo Squat - do max. reps during 30 second interval
Plank Knee Touch - do max. reps during 30 second interval
Sandbag Swing - do max. reps during 30 second interval
Side to Side Plank Jumps - do max. reps during 30 second interval
One Leg Squat & Side Kick
Oh my gosh, this workout is really something! Again, it looks so harmless, but it is killer. My heart was racing and there was really no time to rest much, whew! I used 25 lbs weight for both the "Sandbag Sumo Squats" & the "Sandbag Swing". The Side to Side Plank Jumps were a bit of a torture for me, I could feel this in my quads, abs, etc. I still can only go halfway down into the One Leg Squat, but this time I really concentrated on trying not to use a chair. I had the chair there if I needed it. I don't think I will ever be able to go all the way down as I have bad knees, but I could really feel this in my calves, quads, glutes, you name it! I sure was happy when this was over. If I wasn't carpooling I would have followed it with 12 minutes of Skipping Rope as Zuzana had suggested.
I have to say I was completely out of breath and felt very worn out at the end of this workout! I felt like I was going to faint, and I was very thirsty! That was some 20 minutes!
Here are my scores:
Sumo Squats with Sandbag – 17, 17, 14, 16, 17, 16, 15, 17 Plank Knee Touch – 17, 18, 17, 17, Sandbag Swing – 15, 16, 16, 15, 16, 15, 16, 15 Side to Side Plank Jumps – 27, 31, 37, 36 One Leg Squat & Side Kick – 5, 5, 5, 6, 5, 5 (only went 1/2 way down)
ZUZANA'S Instructions: Workout - 20 minutes - consisting of 3 4 minute rounds/intervals. Set your Interval Timer for 6 rounds of 10 and 30 second intervals ( a round is the 10 seconds of rest and 30 seconds of max. effort). Complete as many reps as possible for each exercise during the 30 second intervals. Write your reps down during the 10 second "rest".
In the first part of the workout you will be doing Sandbag Sumo Squat – with the Sandbag on your left shoulder, Plank Knee Touches, and Sandbag Sumo Squat with the Sandbag on your right shoulder. You will repeat this sequence one more time. In the second part you will be doing Sandbag Swing – with your left arm, plank side to side jumps, and Sandbag Swing – with your right arm. Repeat one more time. In the third part you will be doing One Leg Squat & Side Kick – on your left leg, and One Leg Squat & Side Kick on your right leg. You will repeat this 3 times.
Now repeat the first and the second part one more time. ZUZANA'S scores:Sumo Squats with Sandbag – 16, 16, 15, 15, 15, 15, 14, 15
Plank Knee Touch – 16, 15, 15, 15,
Sandbag Swing – 16, 16, 15, 15, 15, 15, 15, 15
Side to Side Plank Jumps – 43, 42, 36, 35
One Leg Squat & Side Kick – 5, 5, 5, 4, 5, 4
MEALS: Meal #1: 8:30 am - coffee & sugar free creamer (30 calories) Meal #2: 10:30 am - 2 slices uncured turkey bacon, 1 egg, 1/2 sm banana (180 calories) Meal #3: 2:00 pm - 5 ozs chicken breast, 1 serving spinach, 1 See's chocolate truffle (yes, I had a chocolate, it was amazing, sigh) (351calories) Meal #4: 5:30 pm - 5 dried apricots, 10 raw almonds (159 calories) Meal #5: 7:30 pm - 4 large grilled shrimp, 4 grilled sea scallops, 3 ozs asparagus, small crust of whole grain bread (250 calories) Meal #6: 9:30 pm - 1 serving of trail mix (200 calories). I was feeling very hungry and had only eaten 970 calories so I had some trail mix.
Oh my gosh! This was a killer. It took me 28 minutes just to do the first round. I managed the second round in about 24 minutes. I wanted to keep going and I know I could have at least finished 3 rounds but I had to help my daughter get ready for school and I don't like her watching me work out, so I just did 2 rounds. But I figured that it would have worked out for about 1 hour and 40 minutes or more! I will do this again!!
My SMART Quest for today is to just make it through another weekend! So far So GOOD! ☺
Today is a day of rest! I will just concentrate on behaving with my eating which so far has proved to be easy!
My mother fell yesterday evening, (she is fine but bruised), so I spent several hours with her last night making sure she was okay and then went to site with her again today! It can be challenging to get all 5 meals in everyday, but especially on the weekends when things get more chaotic!
Week 4, Day 6 My SMART Quest for today: Try and be really good with my eating! Weekends are always tough!
I went to bed at 12:00 am last night, I was reading a book for book club and just couldn't seem to put it down! I slept fairly well but I think what I read in my book, The Hunger Games, was incorporated into my dreams, geez!
Awoke: 7:00 am - 7 hours sleep! I was planning on doing Zuzana's 400 Rep Workout, but I am so sore from yesterday's workout and really from the past week, that it hurts in my quads, calves, neck, abs, etc. I don't see how I could do a challenge that is ALL burpees, so I will save it for Monday and keep going from there!
I am feeling really pretty good lately. I hope this keeps up!
I was supposed to go to a funeral today, but I just didn't feel up to it. I hope I wasn't being selfish, but that's how I feel. am going to put it behind me and have a great day!
MEALS: Meal #1: 10:00 am - coffee & sugar free creamer, 1/2 small banana, 1 egg, 2 slices of uncured bacon, 2 slices of mango. (310 calories) Meal #2: 1:30 pm - 3 ozs chicken grilled breast, 2 oz grilled zucchini, 3 oz beets with 1 tsp olive oil, 2 oz asparagus (280 calories) Meal #3: 4:30 pm - 5 dried apricots, 10 raw almonds (154 calories) Meal #4: 9:30 pm - 1 serving raw trek trail mix, 1/2 cup texturized protein, 4 oz ff milk. (400 calories)
1140 calories Total Water:7 glasses
My mom fell this evening and it was hard to get my meals in as I had to go and take care of her. She is bruised but fine, poor mama! I was starving and didn't want to eat so late this evenig, but I just couldn't starve myself so I ate raw nuts and milk and proteins.
Week 4, Day 5 My SMART Quest for today: I am feeling energized and positive. I love this new Mindset. I hope it stays!
I went to bed again at 11:00 pm last night, why do I stay up so late? Sleep was pretty good.
Awoke: 5:00 am - 6 hours sleep! Warm up: 5:20 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Today I am really excited to try Zuzana's "Touch It Exercise Challenge". I hope she continues on with these great workouts and challenges. This is my style of working out, I love it!
Time:30min. Workout Type:Count Down Challenge Exercises:2
Sumo Jumps & Sumo High Knees Exercise Combomaximum sets
Moderate Pace Skipping 20 minutes
Instructions:
1. Set your Gymboss Interval Timer to count down 10 minutes for you. Your goal is to complete as many sets of the Sumo Jumps & Sumo High Knees Exercise Combo as possible during the 10 minutes.
2. Reset your timer to count down 20 minutes, play your favourite music and skip with your jump rope at a moderate pace. You can change up the style of skipping as much as you wish, just keep the heart rate up for the entire 20 minutes.
Wow oh wow! This was killer. Amazing that only 10 minutes can be so brutal. My quads were on FIRE!
Zuzana's score was 41 sets in 10 minutes
My SCORE:40 sets in 10 minutes! Yes! I felt great! Sore but great!
The skipping rope was a bit boring. I was trying to change it up, running in place, boxing moves, etc. I finished this workout with: AB Wheel - 20 reps - full extension. I felt like I needed to work my shoulders and back.
Get Your Workout Gear Here: These are the items I love and Use
MEALS: Meal #1: 7:00 am - 2 scoops chocolate MetRX protein plus powder blended with water & ice, coffee & sugar free creamer (250 calories), coffee & sugar free creamer Meal #2: 10:30 am - 2 slices uncured turkey bacon, 1 egg, 1/2 sm banana (180 calories) Meal #3: 2:30 pm - 4 oz chicken, 1/2 cup brown rice, 1 oz black beans, 4 oz roasted beets, 1/4 cup ricotta cheese, 8 tortilla chips (517 calories) Meal #4: 9:00 pm - 1 Serving Pistachio Nuts, 5 dried apricots (280) 1227 calories total
Week 4, Day 4 My SMART Quest for today: Continue on with what I am doing, keep a positive attitude and keep my eye on the big picture!
I went to bed at 11:00 pm last night, I wish I had gone to bed earlier. I had another decent night sleep, yea!
Awoke: 5:00 am - 6 hours sleep! Warm up: 5:20 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Today I am really excited to try Zuzana's Hot Mess Workout. I have really been loving her workouts, they remind of the same style of workout that Scott Colby was doing with us in our Ageless Abs program and it is great to be doing new moves everyday and keeping my body guessing!
Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 40x One Leg Toe Touch
Instructions: This workout is like a game. You start with just one exercise and each round you are adding a new one so that in the 5th round you end up doing 5 exercises. Then you reverse the order and start with 5 exercises and work your way down to the first one.
Set your interval timer as a stop watch and start with the first round. Continue until you complete the 5th round. Stop your timer and write down your score. Now start with the 5th round and work your way down to the 1st round. Stop your timer and write down your time. SET # 1 Round 1 = 10 Get Ups - I had to use one hand to help myself up otherwise I would still be doing the get ups. I made sure to raise my arms up above my head when I went down and when I went up to make it more cardio vascular.
Round 2 = Round 1 + 20x Backward Lunge & Sandbag Press - It took awhile to figure out what weight to use. I started with 30 lbs and had to go down to 25 lbs for the last 10 reps.
Round 3 = Round 1 + Round 2 + 20x Sandbag Squat - I used 25 lbs for the squats and then did 24 lbs for the lunges in this round.
Round 4 = Round 1 + Round 2 + Round 3 + 10x Burpees -Love the burpees. I had to go down in weight on the lunges again as my arms were killing me. I used 20 lbs for the lunges and 20 lbs for the squats.
Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 40x One Leg Toe Touch- Wow, those 40 toe touches, I could really feel this in my abs! I used 20 lbs for the squats and 16 lbs for the lunges.
I was glad when this first set was done, I was sweating like crazy and my heart rate was way up!
TIME:25:07
I felt like a turtle compared to Zuzana, oh well! I am happy I finished, now to reverse the sequence and go from round 5 to round 1 progressively!
SET # 2
Round 1 = 40x One Leg Toe Touch - These are really great, but I can feel my neck muscles really getting tired!
Round 2 = Round 1 + 10x Burpees - I found that I had to start alternating holding the back of my neck with one hand on some reps to take the pressure off of my neck. Boy can I feel the toe touches in my abs, good stuff!
Round 3 = Round 1 + Round 2 + 20x Sandbag Squat - I used 20 lbs for the squats concentrating on pushing up from my heels. My whole body is really getting a good workout!
Round 4 = Round 1 + Round 2 + Round 3 + 20x Backward Lunge & Sandbag Press - burpees. I had to go down in weight on the lunges again as my arms were killing me. I used 16 lbs for the lunges and continued with 20 lbs for the squats.
Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 10 Get Ups- Stayed the same with the weights, and boy was I happy when the Get ups were done. Whooya! I am soaked and out of breath!
TIME:22:00
I was very pleased with this workout. I wish I could have gone faster, but I have always been a stickler for form. I always seem to be about 5 - 8 minutes behind Zuzana on this type of workout! I am just happy to finish!
It took me 47 minutes to complete what should have been about 30 minutes!
MEALS: Meal #1: 7:00 am - 2 scoops chocolate MetRX protein plus powder blended with water & ice, coffee & sugar free creamer (250 calories), coffee & sugar free creamer Meal #2: 10:30 am - 2 slices uncured turkey bacon, 1 serving of oatmeal, 1 Tbs flaxseed meal, 1/2 sm banana (285 calories) Meal #3: 1:30 pm - 1 cup spaghetti squash, 1 cup butternut squash, 1/4 cup organic sauce, 3 oz lean turkey meatballs (252 calories) Meal #4: 4:30 pm - "Green Egg Salad" - 1 1/2 oz avocado, 1 hardboiled egg, 1 tsp mustard on 1 slice of sprouted Ezekiel Bread , 5 dried apricots (318 calories) Meal #5: 8:00 pm - 4. 5 oz roasted beets, 1 tsp olive oil, 1.5 oz grilled shrimp, 4 oz of zuchinni squash (142 calories) Thats a good meal for such a few calories!
Week 4, Day 3 My SMART Quest for today: I am back on track with my eating. I have to really push hard and make sure not to let my eating habits slip. I am working too hard!
I went to bed at 10:30 last night, I felt so sleepy! I also felt like I slept fairly well, yea!
Awoke: 5:00 am - 6 1/2 hours sleep! Warm up: 5:20 am Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds
Today I am excited to try Zuzana's Bodyrock.tv New Tic Tok Workout.
Instructions:The exercise combo is a time challenge so set your timer as a stop watch and write down your times for each one of the 3 rounds. For the interval skipping you will have to set your timer for 8 rounds of two intervals – 10 and 20 seconds (this gives you 4 minutes).
Combo:
Monkey Push up then do a Tuck Jump slap knees then lower down into a crab position and Kick one leg up, jump and switch legs. Each jump counts as 1 rep. Complete 10 reps.
I was super happy with my score! This was challenging but fun. I was shocked that in some rounds I went a few seconds faster than Zuzana, but perhaps it was because she was able to kick her legs higher and straighter than I was in the Crab Switch Kicks.
I really enjoyed the way this workout challenge was performed with the combo and then the interval switching back and forth. It really helped to keep my heart rate up and give me a good sweat. My quads were on fire from the Tuck Jumps and going right into the Crab Switch Kicks. I found it harder and harder to jump as high and slap my knees in the Tuck Jumps as each round continued.
MEALS: Meal #1: 7:00 am - 2 scoops chocolate MetRX protein plus powder blended with water & ice, coffee & sugar free creamer (220 calories) Meal #2: 10:30 am - 2 slices uncured turkey bacon, 1 egg, 1/2 sm banana ( 180 calories) Meal #3: 2:00 pm - 2 extra lean turkey meatballs, 1 cup spaghetti squash, 1/4 cup organic sauce, 1/4 cup roasted butternut squash (259 calories) Meal #4: 4:30 pm - 1 hard boiled egg, 1/2 small avocado, 1 tsp mustard, 1 slice Ezekiel sprouted bread ( 230 calories) Meal #5: 8:00 pm - 1/2 cup spaghetti squash, 2 lean turkey meatballs, 1 cup roasted butternut squash, 1/3 cup organic tomato sauce ( 241 calories)
Welcome to Fabulous & Fit Over 40. A great place to be if you've noticed gravity taking over as the years have gone by! Here you will find great recipes, eating ideas, workouts & an easy Healthy Eating Lifestyle Plan to keep you fabulous and Fit over 40.
Greetings
I currently workout in my home doing bodyweight, resistance, dumbbell, HIIT & Tabata Interval workouts so I don't use a lot of expensive equipment! I am now an avid "BodyRocker" with Zuzana and her community at Bodyrock.Tv. I would love to hear from you!
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