Sunday, May 15, 2011

♥ SMART Quest ♥ Tues. May 10, 2011

Week 9, Day 2
My SMART Quest for today is: Try to Stay on track. I am still not making the best choices on some of my meals, but nothing too bad.  I am soooo good with the workouts, but I tend to get bored with my food choices.
SLEEP:   6 hours - I went to bed  at 11:00 pm , awoke at 5:00 am
AWOKE: 5:00 am
WARM UP: 5:35 am
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
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
Squat Jacks  x 90 seconds full on work
Prisoner Squats 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
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace

8 Count Body Builders 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

Reverse Lunge to Toe Touch Kick Ups (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

Reverse Lunge to Toe Touch Kick Ups (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 - 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


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 always try to do a few different exercises to change it up a bit.  I guess I get comfortable doing many of the same exercises.  Good workout though.  I am always very sweaty and wiped out!

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