My SMART Quest for today is: I am BACK!!! I had a great day yesterday! My eating, workouts & mindset were on track!
SLEEP: 4 1/2 hours - What is wrong with me! I gotta get to bed earlier!
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
Jumping Jacks x 30
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
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks 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 to Side Ski Jump Ropes 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
BOSU Side Knee Raises (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
BOSU Side Knee Raises (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges 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 really tried to go all out as fast as I could to make this workout really count!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
Jumping Jacks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Plank Jacks 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 to Side Ski Jump Ropes 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
BOSU Side Knee Raises (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
BOSU Side Knee Raises (Right Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Heismans - x 90 seconds full on work
Boxing shuffles with punches x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges 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.
Meal #1: 7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 11:30 am - 1 egg, 2 slices uncured turkey bacon (140 calories)
Meal #3: 2:45 pm - 3 oz grilled chicken, roasted rutabagas, 2 Tbs shaved Parmesan (250 calories)
Meal #4: 7:00 pm - 3 grilled chicken, 12 raw almonds, 5 dried apricots (317 calories)
Water: 8 glasses
Calories: 792
MINDSET:
I am feeling like I can really do this. I am scared that it is the last 2 weeks and counting. I just need to get more sleep!
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