My SMART Quest for today is: Try to keep a positive attitude. Everything is going well with the program. I am seeing a loss of inches on most of my areas I measure. I had a loss of about 2 lbs last week, but since my reward meal I am back up just over 1 lb. I know it will go away so I am not discouraged! I am posting this late at night as I have had trouble getting online and I was in a meeting until 10:00 pm, ugh!
Awoke: 5:00 am
Today I am doing Scott Colby's Weight Based Interval Training #1, week 5, from Ageless Abs 2 Program! I will continue to add more reps and do more advanced moves.
Metabolic Acceleration Phase - Week 5
Weight Based Interval Training # 1
BOSU DB Squat Press - 12 lb DB's x 16 reps
DB Reverse Lunge with Bicep Curl - 12 lb DB's (back leg on BOSU) x 24 reps (12 reps each leg)
BOSU DB Squat with Bent Over Row - 15 lb DB's x 16 reps
DB Renegade Row x 32 reps (16 reps each side)
I was really looking forward to this workout! I was a bit afraid to go back to the weights as I have been enjoying the body weight workouts! I must say I could really feel this. I was out of breath, and my arms were definitely getting fatigued!
BOSU DB Squat Press - It took me a few reps to get my balance. I have bad knees and didn't like that I couldn't put my feet farther apart to get a really good press up in my legs as I came out of the squat. Something I just have to get used to. I added extra reps, perhaps I can add extra weight. I don't want to go to heavy too early on as we will be increasing our weights and lowering our reps in the last 4 weeks of the program.
DB Reverse Lunge with Bicep Curl - I ended up putting my back foot on the BOSU as I lunged. I did twice as many reps for a total of 24 reps. My arms were really getting fatigued here. I used 12 lb weights because of all the reps. I may go higher in the weight next time, I will have to see if I can manage as many reps with the added weights.
BOSU DB Squat with Bent Over Row - Once again I added extra reps, doing 16 reps with 15 lb weights. I think I could probably go up in the weights. It was the balancing I had to get used to.
DB Renegade Row - I was trying to figure out how to make this more difficult so I just added twice the reps. I used 15 lb weights and did 32 reps. Boy could I feel this in my abs and arms.
Once again it took me so long to do the extra reps. I was sweating quite a lot and my heart rate was up! I was able to complete 3 rounds in 19:5 minutes.
I didn't bother to start another round since I was only a few seconds away from 20:00.
R#1 - 6:49, R# 2 - 6:37, R#3 - 6:29
I finished this workout with a 5 minute Couplet Finisher #1
Push Ups until you can't do any more - R1 25, R2 16, R3 13, R4 12Squat Jumps until you can't do any more R1 37, R2 30, R3 25, R4 20As many rounds as you can in 5 minutes
Neck - 12 1/2" (- .25")
Bust - 35 1/4" (same)
Under Bust - 30" (same)
Waist - 28" (- .50")
Navel - 31 1/2" (- .75")
Hips - 35 5/8" (- .15")
Thighs - 23 1/4" (- .25")
Mid Thigh - 20 1/2" (- .50")
Knee - 17" (- .20")
Calves - 14 1/2" (- .10")
Ankles - 9 5/8" (- .20")
Bicep Left - 11 5/8" (- .10")
Bicep Right - 11" (- .25")