My SMART Quest for today is: Try an continue to go to bed earlier. I went to sleep at 10:00 pm last night and it felt good. I was still tired when I woke up, but I felt fairly good all day and had good focus throughout the day!
For more about my Mindset & Meal Plan please scroll to the bottom of this entry.
SLEEP: 7 hours - I went to bed at 10:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:25 am - Still adding extra reps to my warm up! Feels good
Push Ups x 12
Jumping Jacks x 20
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
Jumping Jacks x 90 seconds full on work. As quickly as possible
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Suicide Drills x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
BOSU Mountain Jumpers with Push Ups x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with 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 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
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
1 Arm Push Ups - Alternating Sides (from Zuzana's BodyRock.tv site) - 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"
MEALS:
Meal #1: 7:15 am - coffee & sugar free creamer
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 totalJumping Jacks x 90 seconds full on work. As quickly as possible
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Suicide Drills x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
BOSU Mountain Jumpers with Push Ups x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can, high knees) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with 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 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
Side to Side Ski Jump Ropes x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
1 Arm Push Ups - Alternating Sides (from Zuzana's BodyRock.tv site) - 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"
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 did this workout last week and really loved it so I did it again!
I added a finisher of:Knee Raises - (Knee Pull Up on UBP Dip Bar) x 30 reps increased from last week.
MEALS:
Meal #1: 7:15 am - coffee & sugar free creamer
Meal #2: 9:30 am - 1 small banana
Meal #3: 11:45 pm - Scrambled egg whites
Meal #4: 2:00 pm - roasted beets salad, Vietnamese shrimp spring roll (shrimp, avocado, lemongrass in a rice paper wrapper), seafood salad (green beans, tomatoes, squid & shrimp with vinegar & olive oil), small portion of Thai beef with noodles
Meal #5: 7:30 pm - Extra lean ground sirloin patty with 1/2 avocado
WATER: 8 glasses
Meal #3: 11:45 pm - Scrambled egg whites
Meal #4: 2:00 pm - roasted beets salad, Vietnamese shrimp spring roll (shrimp, avocado, lemongrass in a rice paper wrapper), seafood salad (green beans, tomatoes, squid & shrimp with vinegar & olive oil), small portion of Thai beef with noodles
Meal #5: 7:30 pm - Extra lean ground sirloin patty with 1/2 avocado
WATER: 8 glasses
MINDSET: Today was a good day again. I realy feel back on track. My weight was down (still up a tiny bit from the weekend), and some of my measurements were down which was nice. I am finally seeing my thunder thighs go down a bit! This is rewarding and makes me want to keep on track and stay with it!
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