Wednesday, July 27, 2011

♥ SMART Quest ♥ Mon. July 18, 2011

Looking forward to Scott Colby's Total Body Bootcamp from Boot Camps On Demand

This one works your entire body – it is a killer!

I start my workout with a dynamic warm up consisting of:

12 Push Ups
20 Prisoner Squats
20 Spider Man Climbs
30 Jumping Jacks
X 2 Rounds

Fortune 500

Run 4/5 mile ( I ran in place at a good pace for about 9:30 minutes)
100 Squat Thrusts
100 Bodyweight Rows or DB High Pull with Wide Squat
100 DB Squat Press
100 Squats
100 Spiderman Climbs each leg

I broke the 100 reps down into 5 rounds
30 rounds
25 rounds
20 rounds
15 rounds
10 rounds

It took 31:45 to complete all of the reps

Total workout including both runs was 52:03

It was rough going but I made it and felt victorious!
 Run 4/5 mile
Start and end the workout with the 4/5 mile run. The 5 main exercises in the middle, you can do in any order and you can partition the reps as needed (so you don’t have to do 100 reps in a row of an exercise).
Go through the circuit as quickly as possible and rest as needed.
You can always scale down to a “lite” version as necessary