My SMART Quest for today is: Do whatever I have been doing. It is working! I am fearful of the weekend and of my reward day, but I guess I have earned it! I was so good at last night's dinner function for the school. I did not have any of the food or drinks there and ate exactly what I was supposed to that I brought with when I was supposed to. It was a long night and I was glad it was over!
Sleep: 7 1/2 hours - Went to bed about 12:10 pm - I was so tired. I was a long night but thankfully I was able to sleep in as my daughter did not have school today. I got up at 6:30 am but went back to bed and slept until 7:30 am.
Awoke: 7:30 am
Today I am doing Scott Colby's Weight Based Interval Training #3, week 3, from Ageless Abs 2 Program! I will continue to add more reps and do more advanced moves.
Metabolic Ignition Phase - Weeks 3 and 4
Bodyweight Row Narrow Grip Feet on Stability Ball x 20 (I used the Ultimate Body Press Dip Bar instead)
Medicine Ball One Legged Reach (with 12 lb dumbbell) x 20 each leg
BOSU Spiderman Climbs x 25 each leg
BOSUSquat Thrust Push Ups (BOSU Burpees) x 20
As many rounds as possible in 20 minutes. Rest only as needed
I did not feel like working out this morning. I have found that when I sleep in I get side tracked and don't feel like working out, but I talked myself into the workout and got right to it.
For the Bodyweight Row I use my Ultimate Body Press Dip Bar. I added 5 extra reps, but since the dip bar forces you to be very horizontal to the floor it is much more difficult to pull yourself up all the way. I keep my weight in my heels which also causes it to be more difficult. I still find these very challenging. I did some of the reps with the BOSU but I will have to work my way up to it, but I can see my arms taking on more shape so it must be working!
With the Medicine Ball One Legged Reach I used a 12 lb dumbbell. My medicine ball is only 8 lbs and I think I actually could have gone to 15 lbs. I sure could feel this in my glutes, quads, calves, abs and lower back! mazing that such a smallmove can do so much! By the 12th rep on each round I could really feel the burn. I went slowly and really pressed up through my heel and used my abs to bring myself back up. I think this exercise took me the longest to do because I really wanted to have good form. (Something I am a stickler for).
Bosu Spiderman Climbs - I did 25 reps per leg. I probably could have done 30 per leg, but I felt like it was taking so long to complete each round.
Yesterday I did BOSU Squat Thrusts with Push ups! I didn't realize that we were doing the Squat Thrust Push Ups today but decided to add the BOSU again. I like to call them BOSU Burpees. I think these were very challenging as well. Doing 20 reps was tiring, especially with the jumps in between and then jumping down with hands n the underside of the BOSU into a push up! Good stuff! Sweat just loves to roll off of me onto the poor BOSU! I didn't see this exercise on Scott's Videos, but if he hasn't added it, he should.
All in all it was a pretty good workout! I was able to complete 3 rounds in exactly 22:00 minutes.
3 3/4 rounds in the 20 minutes. It took me an extra 2:00 minutes to do the 20 reps of the BOSU Squat Thrust!
R#1 - 7:53 R# 2 - 7:07 R#3 - 7:00