Week 4, Day 2
My SMART Quest for today is: Remain positive, see the bigger picture! The results are slower, but what I am doing for my body, my life is so good!
Sleep: 5 1/2 hours - Went to bed about 11:30 pm - I know I should have gone to sleep earlier, I had such a busy day yesterday, but I stayed up. I am sleepy today and have another busy day ahead of me.
Awoke: 5:00 am
My SMART Quest for today is: Remain positive, see the bigger picture! The results are slower, but what I am doing for my body, my life is so good!
Sleep: 5 1/2 hours - Went to bed about 11:30 pm - I know I should have gone to sleep earlier, I had such a busy day yesterday, but I stayed up. I am sleepy today and have another busy day ahead of me.
Awoke: 5:00 am
Warm Up: 5:25 am
8 push ups
12 squats
10 spiderman climbs
20 jumping jacks
Completed 2 rounds!
Workout: 5:30 am
Today I am doing a series of 5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.
Metabolic Ignition Phase - Weeks 3 and 4
5 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 5.5, 5.5, 5.5, 5.5, 5.5, 5, 5, 5 reps per round. These are so tough to do. I don't enjoy them, lol.
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 23, 23, 24, 23, 23, 22, 23 reps per round! .
Overhead One Legged Step ups with Squat Thrust Push Ups (from Zuzana's Bodyrock.tv See photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 4.5, 4, 3.5, 3.5, Right leg - 3.5, 3.5, 3.5, 3 reps per round! These are sort of a crazy move. Do the 1 legged overhead step up and then jump down into a squat thrust with a push up and then jump back up, repeat. UGH!
Bowling Lunges - 30 seconds on, 10 seconds rest x 8 rounds - 65, 64, 63, 65, 65, 65, 65, 65 reps per round!
Side Kicks with Jump Squats with Ankle Weights - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg - Rt leg - 17, 16, 16, 17 reps per round! Lt leg - 19, 19, 19, 18 reps per round! I decided to up the burn by adding ankle weights. I could definitely feel it!
Today I am doing a series of 5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program! I am still adding extra time to the intervals and I continue to try and do more advanced moves. Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.
Metabolic Ignition Phase - Weeks 3 and 4
5 Tabata Intervals
These are timed Intervals: Set your Gymboss Timer
to 2 intervals of 30 seconds & 10 seconds and 8 rounds. Each round is 5:20 minutes/seconds.
Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 5.5, 5.5, 5.5, 5.5, 5.5, 5, 5, 5 reps per round. These are so tough to do. I don't enjoy them, lol.
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 23, 23, 24, 23, 23, 22, 23 reps per round! .
Overhead One Legged Step ups with Squat Thrust Push Ups (from Zuzana's Bodyrock.tv See photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 4.5, 4, 3.5, 3.5, Right leg - 3.5, 3.5, 3.5, 3 reps per round! These are sort of a crazy move. Do the 1 legged overhead step up and then jump down into a squat thrust with a push up and then jump back up, repeat. UGH!
Bowling Lunges - 30 seconds on, 10 seconds rest x 8 rounds - 65, 64, 63, 65, 65, 65, 65, 65 reps per round!
Side Kicks with Jump Squats with Ankle Weights - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg - Rt leg - 17, 16, 16, 17 reps per round! Lt leg - 19, 19, 19, 18 reps per round! I decided to up the burn by adding ankle weights. I could definitely feel it!
Burpee Step Up aka Overhead One Legged Step Ups with Squat Thrust Push Ups
- from Zuzana's 400 Rep Burpee Workout
- from Zuzana's 400 Rep Burpee Workout
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| The one thing I did differently was to raise my arms up straight over my head as I stepped up |
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| Finish with a squat thrust with a push up also know as a "Burpee" |
MEALS:
Meal #1: 7:00 am - 1 banana, coffee with sugar free creamer
Meal #2: 10:30 pm - egg white omlette with spinach & tomatoes
Meal #3: 1:30 pm - 3.5 ozs chicken breast, 6 raw walnut halves, 4 dried apricots
Meal #4: 5:30 pm - 2 slices Ezekiel Sprouted Grain Bread with 1 tbs of natural peanut butter.
Meal #5: 6:30 pm - 8 raw almonds 4 dried apricot halves.
MINDSET: I have felt fairly good today. I have been keeping myself really busy so I won't think about food or want to eat bad things. I find that if I don't get started on the bad stuff I am okay, but once it crosses my lips, I am doomed, lol.
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