|At 50 How Does Madonna |
Get these Fab Arms?
I want to look like this!
Sleep: 5 1/2 hours - Went to bed about 11:30 pm - Didn't sleep well. Woke up and had trouble going back to sleep! So, I am sleepy, maybe a small nap today!
Awoke: 5:05 am
Warm Up: 5:25 am
8 push ups
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!
Workout: 5:30 am
Today I am doing Scott Colby's Ageless Abs 2 Weight Based Interval training #2.
Jungle Gym or Ultimate Body Press Dip Bar (Or Lebert Equalizer if UBP Dip Bar is still sold out)
Gymboss Interval Timer
Set your Gymboss Interval Timer to count down 1 Interval of 20:00 minutes
Weight Based Interval Training #2
Bodyweight Row Wide Grip x 20 - I used an Ultimate Body Press Dip Bar! Still difficult to do! Love it!Overhead One Legged Step Ups x 20 each leg
BOSU Grasshoppers with Push Ups x 20 total (couldn't do 30 with the push ups)
BOSU Mountain Climbers x 25 each leg
I was able to once again complete 4 rounds in 24 minutes (3 1/2 rounds in 20 minutes)
Rd#1 - 5:30, Rd#2 - 5:04, Rd#3 - 6:01, Rd#4 - 2:35 (1/2 of a round) + 3:17 to finish
Considering I made the exercises a bit more difficult by adding the BOSU I was surprised that some of my times were a few seconds shorter and some of my reps were more, but it averaged out to be the same time as last week.
I did 20 reps instead of 15 on 3 of the exercises and 25 reps of the Bosu Mountain Climbers.
I added Push Ups to the Bosu Grasshoppers and did 20 rounds total instead of each leg. That added push up was killer especially since my lower back was sore. I will try to add more reps next time.
I still found using the UBP Dip Bar for the Body Weight Rows was super challenging! My goodness it really works my arms, abs, etc. I could barely get through 20 reps at a time. I had to rest a tiny bit here and there.
My Lower back is sore today from doing those wonderful innocent looking Knee Hugs" from Zuzana's bodyrock.tv site. Owww!
This was another good workout! I was breathless and sweaty and exhausted, but that's the point right? So glamourous, lol.
Unfortunately I didn't have my recovery drink until 2 hours after my workout. I know this is bad, but my daughter is sick again so life got a tiny bit in the way!
MEALS: P , C & R Day ☺
Meal#1: - 8:00 am - 8 ozs fat free milk with 1 scoop chocolate whey protein powder. (200 calories, 2 gms sugar)
Meal #2: - 11:00 am - 1 slice of toasted Ezekiel sprouted grain bread, 1 Tbs. Natural Peanut Butter( 170 calories, gms sugar)
Meal #3: - 1:00 pm - Oh, glorious reward day! I had Organic Ceviche with scallops and shrimp. Fit right in with my clean eating, but my reward was the fattening chips & fresh salsa. I later treated myself to several pieces of chocolate! Yummy! No calorie counting today! ( calories, gms sugar)
Meal #4: - 0:00 pm - Nothing!( calories, gms sugar)
Meal #5: - 0:00 pm - Wasn't too hungry, I ate popcorn (light version) ( calories, gms sugar)
_ calories total, _sugars for the whole day.
WATER: 8 glasses
MINDSET: I felt really good today. Treating myself to some good "bad" food was wonderful for my mind, body & soul! I don't feel bloaty or stuffed in any way. This was truely a good day!