W.O.D. Workout of the Day - Fat Burning Circuit 10

Blast your fat with this intense circuit workout.  You just need a few simple items.
This is a  pyramid type workout.  You will start with 50 reps of the first exercise and take away 10 reps as you complete each exercise.

You will start and finish this workout with  some Jump Ropes.

EQUIPMENT

• Dumbbells
• Kettlebell (1 heavier Dumbbell will also work)
• Jump Rope (you can also jump without the jump rope)

WORKOUT

• Jump Rope - 400 reps
• Kettlebell High Pull  - 50 reps
• Feet Elevated Push Ups - 40 reps
• Dumbbell Step Ups - 30 reps (15 reps each side)
• Dumbbell Squat to Rotational Press - 20 reps
• 8 Count Body Builders - 10 reps
• Jump Rope - 200 reps

Go through this workout as quickly as possible.  Rest only as needed and get right back to it.  You want to keep your heart rate up and power through this workout to blast that fat!

Kettlebell High Pull (You can use 1 Dumbbell and hold each end)

Feet Elevated Push Ups

Dumbbell Step Ups

Dumbbell Squat with Rotation Press

8 Count Body Builders

W.O.D. Workout of the Day!

Workout of the Day -

This is a fat burning interval!

I have been so behind on my posting here.  My apologies.  That doesn't mean I haven't been eating right and working out!  I did take it a bit easier while my ankle was recovering, but I didn't stop working out entirely.  Here is a great workout that will work your legs and core!

You will need 1 Kettlebell or a dumbbell if you don't have one.

This workout is a circuit of 4 exercises mixed in with some sprinting.  Not just any sprinting.  You will be running with a weight.  This can be a Dumbbell, Kettlebell, Medicine Ball, whatever you have.  Since we will be using a kettlebell for one of the exercises, it will be easier to just use that for your weight sprint.  Fun stuff, let's get started!

WARM UP:

• Push Ups x 10 - 12
• Squats x 10 - 15
• Spiderman Climbs x 15 - 20
• Jumping Jacks x 20 - 30

WORKOUT:

• 5 Squat Thrusts
• 10 KB Swings
• 15 In/Outs
• 20 Squat Jumps
• Run 200 meters (1/8th mile) with 15 lb weight (I used a 15 lb kettlebell)

Go as quickly as you can through each exercise, rest only if you absolutely need to.  This is a timed workout.

20 minutes as many reps. as you can!

Cooldown and stretch it out!

♥ SMART Quest ♥ Sat. Sept. 3, 2011

WARM UP: 8:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of 6 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.


6 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.


Hi Low Punches - 30 seconds on, 10 seconds rest x 8 rounds - 19L/19R reps per round
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds - 42, 43, 43, 43, 42, 43, 43, 43 reps per round!
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 5, 5, 4.5, 4.5, 4.5, 4 reps per round!
Suicide Drills   - 30 seconds on, 10 seconds rest x 8 rounds - 26, 24, 24, 24, 24, 24, 24, 24 reps per round! I was able to increase the reps this week. These really burn out the quads, inner thighs, glutes, etc!
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 72, 71, 71, 70, 70, 70, 70, 70 reps per round! What was I thinkijng, these also really burn out the quads, inner thighs, glutes, etc.
Side Jump Kicks  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 24, 23 23, 22 reps per round, Right Leg: 23, 23, 22 23 reps per round!
  
I continue to try to add a couple of reps each time.

♥ SMART Quest ♥ Thurs. Sept. 1, 2011

High Intensity Interval Training Workout

AWOKE: 5:10 am
WARM UP: 5:35 am

WARM UP
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

Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders x 90 seconds full on work
Lunge with a Twist   x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges x 90 seconds full on work
Side reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work. As quickly as possible
Alternating Reverse Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Left x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Right - x 90 seconds full on work
Alternating Reverse Lunges x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers x 90 seconds full on work
Side Planks x 90 seconds (45 seconds each side) active recovery to keep my heart rate at a moderate pace

Another great HIIT workout! 

6:00 PM - ZUMBA Class - 1 hour of intense cardio dance party, followed by 20 minutes of Abs & Glutes!
7:30 PM - 30 minutes of brisk walking

I am exhausted!  This was quite a day of workouts!  I feel like I could eat a horse, lol.

SMART Quest ♥ Tues. August 30, 2011

High Intensity Interval Training Workout

My SMART Quest for today is: Try to really get back on track with my eating!  I am stil messing up.  But I am trying, I will succeed.


AWOKE: 5:00 am
WARM UP: 5:30 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

Heismans x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders  x 90 seconds full on work
Side reaching Lunge  x 90 seconds active recovery to keep my heart rate at a moderate pace
Bowling Lunges  x 90 seconds full on work
Lunge with a Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Switch Kicks x 90 seconds full on work. As quickly as possible
Alternating Reverse Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks x 90 seconds full on work
Squats  x 90 seconds active recovery to keep my heart rate at a moderate pace 
Side Jump Kicks Left x 90 seconds full on work
Alternating 1 Legged Reach x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks Right - x 90 seconds full on work
Alternating Reverse Lunges  x 90 seconds active recovery to keep my heart rate at a moderate pace
1 Arm Press Up x 90 seconds full on work
Side Planks x 90 seconds (45 seconds each side) active recovery to keep my heart rate at a moderate pace

I really enjoy the intensity of these workouts!  I change them up each time to keep my body guessing and to keep the workout fresh!

♥ SMART Quest ♥ Sat. May 21, 2011

Week 10, Day 6
My SMART Quest for today is:  I am going to continue to try and stay positive.   I know that on Monday I will give myself completely to this program and give my all both to my eating as well as my workouts!  I know I can do it!
SLEEP: 7 1/2 hours - I went to bed at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of 6 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.


6 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.

I am still really trying to do some different moves to change things up!


Prisoner Squat Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 33, 28, 26, 28, 24, 31, 28, 24 reps per round.  OMG!  These really burned out my quads!
Jumping Jacks - 30 seconds on, 10 seconds rest x 8 rounds -  37, 38, 37, 38, 38, 38, 39, 39 reps per round!
8 Count Body Builders - 30 seconds on, 10 seconds rest x 8 rounds - 4, 4 4, 4, 4, 4, 4, 4 reps per round!
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 21, 22, 21, 22, 23, 22, 22 reps per round!
Bowling Lunges   - 30 seconds on, 10 seconds rest x 8 rounds - 64, 65, 66, 65, 65, 66, 66, 66 reps per round! I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups! My legs felt like rubber.
Side Jump Kicks with Side Squats (with ankle weights) - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 21, 19, 20, 19 reps per round, Right Leg: 19, 18, 19, 19 reps per round!  

♥ SMART Quest ♥ Wed. May 18, 2011

Week 10, Day 3
My SMART Quest for today is:  Try and keep looking ahead.  I feel as though I am not seeing the results as quickly as last time, but I do see a difference in the mirror on my arms. shoulders, etc.  I have to stop worrying about the scale.  Let it GO!!!

Sleep:  5 3/4 hours.  Went to bed at 11:15 pm, woke up at 5:00 am.
Awoke: 5:00 am

Warm Up: 5:25 am

12 push ups

20 squats

20 spiderman climbs

30 jumping jacks

Completed 2 rounds! I continue to add extra reps to my warm up to get my heart going!

Workout: 5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 10, from Ageless Abs 2 Program! Since this is HEAVY Weights, I will once again NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.

Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 2

8 Count Bodybuilders x 8 (Bodyweight exercise)
DB Squat to Y Press x 8 with 2 - 23.5 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's, 2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 18.5 lb DB's, 2 - 18.5 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8 with 2 - 16 lb DB's for all 4 rounds

I was able to complete 4 rounds in 22:38 minutes.

R#1 - 6:06, R# 2 - 5:51, R#3 - 5:33, R#4 - 5:08
As many rounds as possible in 20 minutes. Rest only as needed

I finished this workout with a 5 minute Couplet Finisher #1

Push Ups until you can't do any more - 30, 18, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 39 reps per round

As many rounds as you can in 5 minutes

For some reason, I like this workout.  It is difficult but i was able to bump up the weights in most areas or at least stay the same.  I was super sweaty!  Good Stuff! I could really feel those push ups at the end.

♥ SMART Quest ♥ Sat. May 14, 2011

Week 9, Day 6
My SMART Quest for today is:  I am determined to get on track with the eating.  I plan to tweak my meals this week and see if I can get better results.  I am working so hard with the workouts so I should work just as hard with my meals too!  I had a very social weekend., lots of events to go to and not good choices to pick from.  But, tomorrow is another day and I am ready!

SLEEP:   7 1/2 hours - I went to bed  at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

Jumping Jacks x 30

Performed 2 rounds of this circuit

Today I am doing a series of  6 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.


6 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. 

I am really trying to do some different moves to change things up!


Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5.5, 5, 5, 5, 5, 5, 5 reps per round.  Ugh, I haven't done these in awhile, geez they are difficult on the knees.
8 Count Body Builders -  30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 4.5, 4, 4, 4, 4, 4 reps per round!
Overhead Step Ups -  30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg.  Left Leg - 13, 13, 11, 12 reps per round.  Right Leg -  12, 11, 12, 12 reps per round!   
BOSU Side Lunge Knee Ups   -  30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 23, 18, 21, 21 reps per round, Rt leg: 24, 21, 20, 22 reps per round!  I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups!  My legs felt like rubber.
Jumping Jacks  - 30 seconds on, 10 seconds rest x 8 rounds -  40, 37, 39, 38, 40, 40, 41, 41 reps per round! 
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 18, 18 reps per round, Right Leg: 17, 18, 18, 17 reps per round!   Lost some reps here this week as well.

♥ SMART Quest ♥ Wed. May 11, 2011

Week 9, Day 3
My SMART Quest for today is:  I've lost rack of my reward day so I have been trying to do every 7 days.  I feel like I keep veering off track a bit with my meals.  I intend t get more strict with this as I feel it will hamper my results if I do not.  I continue to work as hard as i can with the workouts!
Awoke:  5:00 am

Warm Up: 5:25 am 

12 push ups

20 squats

20 spiderman climbs

30 jumping jacks

Completed 2 rounds!  I continue to add extra reps to my warm up to get my heart going!

Workout:  5:30 am

Today I am doing Scott Colby's Weight Based Interval Training 2, week 9, from Ageless Abs 2 Program!  Since this is HEAVY Weights, I will NOT be adding extra reps but will be going ALL out and as heavy as I can for the reps.


Metabolic Explosion Phase - Week 9
Weight Based Interval Training # 2

8 Count Bodybuilders x 8  (Bodyweight exercise) 
DB Squat to Y Press x 8  with 2 - 21 lb DB's,  2 - 23.5 lb DB's, 2 - 21 lb DB's,  2 - 21 lb DB's
DB One Legged Step Up with Bicep Curl x 16 total (8 each leg) with 2 - 16 lb DB's, 2 - 16 lb. DB's, 2 - 18.5 lb DB's, 2 - 16 lb. DB's
DB Squat with Bent Over Rear Raise x 8  with 2 - 16 lb DB's for all 4 rounds

I was able to complete 4 rounds in 20:45 minutes.

R#1 - 5:47, R# 2 - 5:07,  R#3 - 4:53,  R#4 - 4:58
As many rounds as possible in 20 minutes.  Rest only as needed
If you can do more than 5 rounds, use heavier weights.

I finished this workout with a 5 minute Couplet Finisher #1

Push Ups until you can't do any more - 30, 25, 16 reps per round
Squat Jumps until you can't do any more - 40, 30, 30 reps per roundAs many rounds as you can in 5 minutes

This was really difficult.  It has been a long time since we used heavy weights.  I could really feel this, wow!  I love being able to press up those heavy weights.  My heart was racing and I was good and sweaty, lol.

♥ 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!

♥ SMART Quest ♥ Tues. May 3, 2011

Week 8, Day 2
My SMART Quest for today is: Try to stay focused on my eating.  I have been feeling bloaty and it is discouraging.  Switch u my eating and tweak it a bit.
SLEEP:   6  hours - I went to bed at 11:00 pm , awoke at 5:00 am. 
AWOKE: 5:00 am
WARM UP: 5:25 am - I added extra reps to my warm up!  (kept the push ups the same)
Push Ups x 12

Squats x 20
Spiderman Climbs x 20 total

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
Side to Side Ski Jump Ropes x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
8 Count Body Builders 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.  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
Bowling Lunges - 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

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!

♥ SMART Quest ♥ Sat. April 23, 2011

Week 6, Day 6
My SMART Quest for today is:  Be good today for tomorrow is Easter 7 my reward meal day!  I am looking forward to it as I have been so good with my eating.  actually I have not eaten as much as I should, so I plan to have a good meal but not over do it!
. 

SLEEP:   7  hours - I went to bed  at 12:30 am , awoke at 7:30 am
AWOKE: 7:30 am
WARM UP: 8:00 am
Push Ups x 12

Squats x 12
Spiderman Climbs x 12 total

Jumping Jacks x 20

Performed 2 rounds of this circuit

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.


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. 


Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 95, 98, 97, 98, 98, 97, 97, 96 reps per round.  I felt like I was dragging a bit, but went as fast as I could.  Really got my heart rate up and running!
8 Count BOSU Body Builders - - 30 seconds on, 10 seconds rest x 8 rounds - 5, 5.5, 5.5, 5, 5, 5, 5, 5  reps per round! .  Still felt like I was a bit slower than last time! 
Jumping Jacks -  30 seconds on, 10 seconds rest x 8 rounds - 44, 44, 46, 45, 45, 46, 45, 45 reps per round!  
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 19, 20, 20, 19 reps per round, Right Leg: 19, 17, 17, 17 reps per round!  Oh my goodness this was difficult.  Every round got harder and the weights felt heavier.
Knee Hugs (from Zuzana's BodyRock.tv, see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 14, 11, 10, 9, 10, 8, 9, 9 reps per round! I must like the punishment of doing these as a Tabata!  It was hard last 2 times and this time was still very difficult! Ouch!

 Knee Hugs (From Zuzana's Bodyrock.tv)

They look so Innocent!

I ate well this day.  I did not over do it and ate healthy!  Looking forward to tomorrow!  Happy Easter!

♥ SMART Quest ♥ Sat. April 9. 2011

Week 4, Day 6
My SMART Quest for today is:  Well, so far so good!  Since my Reward day I only gained 1 pound!  That is good as I usually rack up 3 lbs before it goes away just from eating a reward meal, lol.  So today I will continue to try and stay on track.  My eating was sparse though out the day yesterday and ended with me eating a few fried shrimp (all that was available). It could have been worse.
For more about my Mindset & Meal Plan please scroll to the bottom of this entry. 

SLEEP:   6 1/2 hours - I went to bed again at 12:00 am , awoke at 7:30 am
AWOKE: 7:30 am
WARM UP: 8:00 am - since I am do9ing the HIIT workkout I needed to do 5 minutes of warming up so I incresed my reps in my normal workout and added an extra round.

Push Ups x 12

Squats x 12
Spiderman Climbs x 12 total

Jumping Jacks x 20

Performed 2 rounds of this circuit

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 - Week  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. 



Side to Side Ski  Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 96, 97, 96, 96, 97, 98, 100, 99 reps per round.  I was cranking this out going as fast a I could!
Overhead One Legged Step ups -  30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 13, 13, 11, 13, Right leg - 12, 12, 13, 12 reps per round! 
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 67, 65, 66, 66, 66, 64, 66, 66 reps per round!  I was able to add a few more reps!
8 Count BOSU Body Builders 
Knee Hugs (from Zuzana's BodyRock.tv, see photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 13, 10, 8, 10, 9, 9, 9, 10 reps per round! I don't know what I was thinking trying to do these again as a Tabata!  It was hard last time and this time was no better!  My abs were on Fire!  I was crying through this!  8 rounds could not come quick enough!
- 30 seconds on, 10 seconds rest x 8 rounds - 6, 5, 5, 5, 5, 5, 5.5, 5.5  reps per round! .  It was a good challenge to add the BOSU to this move!  Something new to try!

 Knee Hugs (From Zuzana's Bodyrock.tv)

They look so Innocent!

I sure was glad when this was over!  I had that feeling of not wanting to work out agian, but once I got into it, I plowed along!
MEALS:

Meal #1:  10:30 am -  coffee & sugar free creamer
Meal #2:  11:30 am - 1 small banana, 2 slces of uncured bacon
Meal #3: 3:30 pm -  low cal,  low sugar , low carb chicken & couscous salad from Trader Joes, I added a few big handfuls of spinach to the salad as there werent' many greens in it.  It was very good.  1 slice of flatbread, 1 oz cheese
Meal #4: 0:00 pm -
Meal #5: 0:00 pm -
WATER: 4 glasses (so far)

MINDSET:  Having another good day!  My weight is still up that 1 lb from reward day, but I am sure by tis week it will go away and take more weight with it!  I am a bit worried about the coming dumbbell workouts.  I was actually enjoying the bodyweight exercises.  I remember last time being impatient to start the dumbbell weight workouts!  Then I realized how they got hader each week, and now I don't want to start, lol.  Oh well, I will just do it, I rememeber how defined my arms started looking after these workouts!