My SMART Quest for today is: Try and eat all of my meals. It has been hard to eat every 3 hours and I tend to miss a couple of my meals. I am not binging, but I certainly don't want to starve myself either as i know that is not good for my metabolism.
SLEEP: 7 1/2 hours - I went to bed at 11:00 pm , awoke at 6:30 am.
AWOKE: 6:30 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
Squat Thrust Mountain Climbers 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
Squat 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
Dear thighs.
As I write this I hope you are feeling the burn and are starting to melt! It is time for you to go. I won't miss you! (giggle).
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 3 of Scott's workouts from one of his videos. The Squat Thrust Mountain Climbers with push ups, Squat Jacks, and Plank jacks! My oh my were my legs on fire as well as my heart racing! With all of the other "kick" moves I did, my legs were really feeling 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
Squat Thrust Mountain Climbers 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
Squat 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
Dear thighs.
As I write this I hope you are feeling the burn and are starting to melt! It is time for you to go. I won't miss you! (giggle).
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 3 of Scott's workouts from one of his videos. The Squat Thrust Mountain Climbers with push ups, Squat Jacks, and Plank jacks! My oh my were my legs on fire as well as my heart racing! With all of the other "kick" moves I did, my legs were really feeling it.
MEALS:
Meal #1: 9:00 am - coffee & sugar free creamer, 1 small banana
Meal #2: 12:00 pm -Scrambled egg whites
Meal #3: 3:00 pm - Light Chinese chicken salad wrap with small side of fresh fruit
Meal #4: 4:00 pm -
Meal #5: 7:30 pm - grilled chicken , snap peas dipped in hummus
WATER: 8 glasses
Meal #3: 3:00 pm - Light Chinese chicken salad wrap with small side of fresh fruit
Meal #4: 4:00 pm -
Meal #5: 7:30 pm - grilled chicken , snap peas dipped in hummus
WATER: 8 glasses
MINDSET: While I continue to struggle with personal issues, I won't let them tear me down. I am better than that. I will keep looking to my "Why" and pray for success!
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