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
Quad Set - Two by Four Workout!
This is Scott's workout from his Bootcamps on Demand Program. He states that "A quad set is a circuit of 4 exercises. You’ll do all 4 exercises in a row, with little to no rest in between the movements. Once you finish all 4 exercises, take a 60-90 second rest. Then repeat 2 more times for a total of 3 rounds. After that, move on to Quad Set #2. "
This workout took me a total of 29:57 to complete with about 5:00 minutes of that being rest in between the rounds. It was quite intense and my heart was racing! Good stuff!
Quad Set #1
Lizard Crawl Push Up x 20
MB Walking Lunges with Rotation x 12 eaT-Stabilization x 10 ea
Squat Thrusts x 10
3 sets
Quad Set #2
Squat Jumps x 20
Rotational Twist with Band x 12 ea
Mountain Climbers x 30 ea
3 rounds
MEALS:
Meal 1 - 1 banana, 1 cup of coffee with sugar free creamer (14.4 gms sugar)
Meal 2 - 1 Slice toasted Ezekiel bread with 1 Tbs. of natural peanut butter
Meal 3 - 3 ozs baked chicken breast
Meal 4 - 1 hard boiled egg, 1 large nectarine (12.3 gms sugar)
Meal 5 - 3 oz baked chicken, 1/2 cup quinoa
Calories - 1072
Sugars - 26.7 gms
WATER: 8
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