My SMART Quest for today is: Continue eating well. I am still up a tiny bit from the last reward meal. I think I need to look at my sodium levels. Keep drinking my water!
SLEEP: 7 1/2 hours - I went to bed at 12:00 pm , awoke at 7:30 am.
AWOKE: 8:00 am
WARM UP: 7:35 am - I added extra reps to my warm up! (kept the push ups the same)
Push Ups x 12
Jumping Jacks x 30
Performed 2 rounds of this circuit
Today I am doing a HIIT consisting of a series of 8 exercises based on Scott Colby's Ageless Abs 2 Program! I am doing 90 seconds on 90 seconds active recovery.
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 total
Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Suicide Drills x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Left Leg) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks (see Scott's video, ouch!) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans (running as fast as I can, side to side motion, high knees) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
I was sweating like crazy by the end of this work out. I added 2 of Scott's exercises from one of his videos, the Squat Jacks, and Plank jacks! Those plank jacks are really tough! Love it!
High Intensity Interval Training
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 90 seconds each and 8 rounds. Each round is 3 minutes. 24:00 totalSprinting (running as fast as I can, high knees) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Suicide Drills x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work. As quickly as possible
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Left Leg) x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Side Squats (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks (see Scott's video, ouch!) - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans (running as fast as I can, side to side motion, high knees) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
5 Minutes of cool down at a moderate pace on the scale a "3" - Doing more kick boxing moves.
Each exercise took 3 minutes for a total of 24 minutes (8 exercises), plus 5 minutes of cool down & 5 minutes of warm up.
I was sweating like crazy by the end of this work out. I added 2 of Scott's exercises from one of his videos, the Squat Jacks, and Plank jacks! Those plank jacks are really tough! Love it!
MEALS:
Meal #1: 10:00 am - coffee & sugar free creamer, 2 slices uncured bacon (very salty tasting, bad!)
Meal #2: 12:00 pm - 1 serving of oatmeal
Meal #3: 3:00 pm - Homemade salad consisting of grilled chicken, Napa cabbage, grated carrot, raw mushrooms 7 a Light Chinese dressing.
Meal #4: 6:00 pm - 2 slices toasted Ezekiel sprouted grain bread with 1 Tbs. natural peanut butter, ! Tbs jam.
Meal #5: 0:00 pm -
WATER: 6 glasses (so far)
Meal #3: 3:00 pm - Homemade salad consisting of grilled chicken, Napa cabbage, grated carrot, raw mushrooms 7 a Light Chinese dressing.
Meal #4: 6:00 pm - 2 slices toasted Ezekiel sprouted grain bread with 1 Tbs. natural peanut butter, ! Tbs jam.
Meal #5: 0:00 pm -
WATER: 6 glasses (so far)
MINDSET: Today has been a lovely day. Since the sun is shining, I am feeling cheerful! No big plans for the weekend so hopefully I will behave!
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