My SMART Quest for today is: I am feeling a bit more postivie today! I had a good day yesterday, ate well, worked out hard, but for some reason I was feeling really down and depressed. I will continue to move forward and stay on track!
Sleep: 5 1/2 hours - Went to bed about 11:30 pm - I am feeling a bit sleepy today
Awoke: 5:05 am
Today I am doing a series of 5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am going to add extra time to the intervals like I did on Saturday and do more advanced moves. I am adding 1 extra interval from last week. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.
Metabolic Ignition Phase - Weeks 1 and 2
5 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
Reverse Lunge Kick Up (see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg - 19, 15, 13, 15 reps per round, Right leg - 14, 15, 14, 14 reps per round. These are a lot harder than they seem. Total burn out on quads and glutes.
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 5, 4, 5, 4, 4, 4 reps per round! These are a Squat Thrust with a scissor leg and then a push up then jump back up!
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 26, 25, 22, 24, 22, 23, 23, 24 reps per round! 3 steps to one side touchdown squat, 3 steps to other side , touch down squat as fast as you can! I felt myself running out of steam after a few rounds of this exercise.
Heismans - 30 seconds on, 10 seconds rest x 8 rounds - 91, 95, 94, 93, 91, 91, 91, 89 reps per round! Running in place, side to side motion lifting knees up into sides. I could really feel this in my abs today because of the extra time added, ouch!
Knee Hugs - (see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 13, 10, 8, 8, 8, 8, 7 1/2, 8 reps per round. I could barely get through this. I chose this exercise from one of Zuzana's Bodyrock.tv workouts. It looked so innocent and in the first round I thought sure, no problem. By the second round I realized this is not a good Tabata interval because it is more of a strength/bodyweight type workout. My abs and lower back were on fire! I was moaning and groaning through this not thinking I could do all 8 rounds, but I hung in there! I think of it more as a Finisher to the Tabatas!
Hey Scott, I think I may have found a good Ab burner exercise for you to offer people who don't have pull up bars. No equipment needed for this one, Ouch!