♥ SMART Quest ♥ Fri. July 29, 2011

Continuing on with Scott Colby's - Bootcamps On Demand! Here is today's results from my workout!

I started with a dynamic warm up of:
Push Ups x 12
Squats x 20
Spiderman Climbs x 20 total
Jumping Jacks x 30
2 Rounds

This workout is supposed to be a timed 30 minute workout but I like to finish my rounds so it actually stretched out to 41:08 and I completed 3 rounds.  Because you pull cards randomly from a deck of cards the results will vary.  I took out the 2's 3's & 4's.  For some reason I pulled all the high cards every round! UGH!

Round 1 -  9:30
Round 2 - 13:11
Round 3 - 18:27

Why did the rounds get so long as each progressed?  Because each round you add 5 reps to the exercises and pull 2 extra cards for the card portion of the workout.  Add to that the value of each card and it can be intense.

Round 1 Cards:  7 Diamonds
                           Queen of Clubs (10)
                           King of Clubs (10)
                           King of Diamonds (10)

Round 2 Cards:  Ace of Hearts (11)
                           Ace of Diamonds (11)
                           10 of Diamonds
                             9 of Spades
                             8 of Diamonds
                           Jack of Hearts (10)

Round 3 Cards:  10 of Hearts
                            Queen of Spades (10)
                             8 of Hearts
                            10 of Spades
                             8 of Spades
                            Jack of Hearts (10)
                            Queen of Hearts (10)
                            5 of Diamonds
                           
                        

Metabolic Gasser With A Deck of Cards

1) Run 300 yards

2) T-Stabilization – 15 ea (R 2 - 20 ea, R 3 - 25 ea)

3) Stability Ball Tuck x 15 (R 2 - 20, R 3 - 25)

4) Squat Jumps x 20 (R 2 - 25, R 3 - 30)

5) Run 200 yards

6) 8 Count Bodybuilders x 10 (R 2 - 15, R 3 - 20)

7) Draw 4 cards from the deck

Diamonds = Feet Elevated Push Ups

Hearts = Suicide Planks

Clubs = Step Jumps with Squats

Spades = Stability Ball Rollout

**Each round, ADD 5 reps to exercises # 2, 3, 4 and 6 and draw 2 extra cards every round as well.
Perform as many rounds as possible in 30 minutes.

MEALS:
Meal 1 - small Banana, 1 cup coffee with sugar free creamer)
Meal 2 - 1 slice Ezekiel with 1 cooked Egg
Meal 3 - 3 ozs top sirloin steak, 2 servings of snap peas
Meal 4 - Reward Meal - soft beef tacos (lean beef steak, corn tortillas, salsa), chips & salsa, 2 pieces of dark chocolate, 4 small ginger snaps, coconut cake (ugh, so good), & 2 glasses of wine.

I went to a fun event in Los Angeles, called Dancing Downtown.  It was Disco night.  I did not dance but loved watching all the people and sharing good food, drink and conversation with friends.  Back on track tomorrow!