♥ SMART Quest ♥ Thurs. Feb. 10, 2011

Week 4, Day 4
My SMART Quest for today:  Continue on with what I am doing, keep a positive attitude and keep my eye on the big picture!

I went to bed at 11:00 pm last night, I wish I had gone to bed earlier.  I had another decent night sleep, yea!

Awoke: 5:00 am - 6  hours sleep!
Warm up: 5:20 am
Push ups x 8
Squats x 12
Spiderman Climbs x 10 total
Jumping Jacks x 20
Completed 2 rounds

Today I am really excited to try Zuzana's Hot Mess Workout.  I have really been loving her workouts, they remind of the same style of workout that Scott Colby was doing with us in our Ageless Abs program and it is great to be doing new moves everyday and keeping my body guessing!

Hot Mess Workout

 

Workout Breakdown

Time: +/-30min.

Workout Type: Time Challenge

Exercises: 5

• Round 1 = 10 Get Ups
• Round 2 = Round 1 + 20x Backward Lunge & Sandbag Press
• Round 3 = Round 1 + Round 2 + 20x Sandbag Squat
• Round 4 = Round 1 + Round 2 + Round 3 + 10x Burpees
• Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 40x One Leg Toe Touch

Instructions:
This workout is like a game. You start with just one exercise and each round you are adding a new one so that in the 5th round you end up doing 5 exercises. Then you reverse the order and start with 5 exercises and work your way down to the first one.
Set your interval timer as a stop watch and start with the first round. Continue until you complete the 5th round. Stop your timer and write down your score. Now start with the 5th round and work your way down to the 1st round. Stop your timer and write down your time.

SET # 1
Round 1 = 10 Get Ups - I had to use one hand to help myself up otherwise I would still be doing the get ups.  I made sure to raise my arms up above my head when I went down and when I went up to make it more cardio vascular.

Round 2 = Round 1 + 20x Backward Lunge & Sandbag Press - It took awhile to figure out what weight to use. I started with 30 lbs and had to go down to 25 lbs for the last 10 reps.

Round 3 = Round 1 + Round 2 + 20x Sandbag Squat - I used 25 lbs for the squats and then did 24 lbs for the lunges in this round.

Round 4 = Round 1 + Round 2 + Round 3 + 10x Burpees - Love the burpees.  I had to go down in weight on the lunges again as my arms were killing me.  I used 20 lbs for the lunges and 20 lbs for the squats.

Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 40x One Leg Toe Touch - Wow, those 40 toe touches, I could really feel this in my abs!  I used 20 lbs for the squats and 16 lbs for the lunges. 

I was glad when this first set was done, I was sweating like crazy and my heart rate was way up!

TIME:  25:07 

I felt like a turtle compared to Zuzana, oh well!  I am happy I finished, now to reverse the sequence and go from round 5 to round 1 progressively!

SET # 2

Round 1 = 40x One Leg Toe Touch  - These are really great, but I can feel my neck muscles really getting tired!

Round 2 = Round 1 + 10x Burpees - I found that I had to start alternating holding the back of my neck with one hand on some reps to take the pressure off of my neck.  Boy can I feel the toe touches in my abs, good stuff!

Round 3 = Round 1 + Round 2 + 20x Sandbag Squat - I used 20 lbs for the squats concentrating on pushing up from my heels.  My whole body is really getting a good workout!

Round 4 = Round 1 + Round 2 + Round 3 + 20x Backward Lunge & Sandbag Press  - burpees.  I had to go down in weight on the lunges again as my arms were killing me.  I used 16 lbs for the lunges and continued with 20 lbs for the squats.

Round 5 = Round 1 + Round 2 + Round 3 + Round 4 + 10 Get Ups - Stayed the same with the weights, and boy was I happy when the Get ups were done.  Whooya!  I am soaked and out of breath!

TIME: 22:00 

I was very pleased with this workout.  I wish I could have gone faster, but I have always been a stickler for form.  I always seem to be about 5 - 8 minutes behind Zuzana on this type of workout!  I am just happy to finish! 

It took me 47 minutes to complete what should have been about 30 minutes!

MEALS:
Meal #1: 7:00 am -  2 scoops chocolate MetRX protein plus powder blended with water & ice, coffee &  sugar free creamer (250 calories), coffee & sugar free creamer
Meal #2: 10:30 am -  2 slices uncured turkey bacon, 1 serving of oatmeal, 1 Tbs flaxseed meal, 1/2 sm banana  (285 calories)
Meal #3: 1:30 pm -    1 cup spaghetti squash, 1 cup butternut squash, 1/4 cup organic sauce, 3 oz lean turkey meatballs (252 calories)
Meal #4: 4:30 pm -   "Green Egg Salad" - 1 1/2 oz avocado, 1 hardboiled egg, 1 tsp mustard on 1 slice of sprouted Ezekiel Bread , 5 dried apricots (318 calories)
Meal #5: 8:00 pm -  4. 5 oz roasted beets, 1 tsp olive oil,  1.5 oz grilled shrimp, 4 oz of zuchinni squash (142 calories) Thats a good meal for such a few calories!

1247 calories total 
WATER:  8 glasses