W.O.D. (Workout Of The Day) - Week 5, Day 1

This is a fat burning workout that will really keep you moving. 
There are no intervals but there are 8 different exercises that you will be going through as quickly as possible with minimal rest.  On the exercises that have weights (dumbbells), be sure to use a weight heavy enough , but not so heavy that you lose good form on your reps.

Warm Up: 3 minutes Stretching:

• Calves
• Hips
• Hamstrings
• Shoulders

Dynamic Stretch:

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

WORKOUT:

• Mountain Climber Push Ups x 17
• Step Ups with Bicep Curls x 17 each leg
• Dumbbell Squat Press x 17
• Suicide Planks x 17
• Dumbbell Bent Over Row and Raise x 17
• Walking Lunge with MB Rotation x 17 each leg
• Mountain Jumpers x 17
• DB Rennegade Rows x 17 each arm

Try and do 3 rounds of this workout with minimal rest.  it is a tough one.  As the rounds go by it gets harder and harder.  If you are a beginner use light Dumbbells (DB) and only do 1 round.  If you are pressed for time 2 rounds will do, just be sure to give it your all.

♥ SMART Quest ♥ Fri. May 6, 2011

Week 8, Day 5
My SMART Quest for today is:  I am really depressed today!  has some personal issues come up yesterday, but I refuse to let them keep me from working out! I am exhausted.  Stayed up very late! Not the usual late Friday for my daughter to go to school so I had to get up and workout with less sleep, oh well!  Of course this is the workout I DREAD!  I hope I will get through it!
Awoke:  5:00 am

Warm Up: 5:40 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:  5:40 am

Today I am doing Scott Colby's Weight Based Interval Training#3, week 8, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 8

Weight Based Interval Training # 3


DB Renegade Rows with Push Up and T-Stabilization  (12 lb. Dumbbells) x 16 push ups (8 rows each side) 
DB Bulgarian Split Squat with Overhead Press (17.5 lb Dumbbells) x 20 total (10 each side)
BOSU DB Side-Front Raise Combo (8 lb Dumbbells) x 16 (each time your arms come down equals 1 rep, will have to use fairly light weight)
DB One Legged Step Up (15 lb Dumbbells) x 24 each side
As many rounds as possible in 20 minutes.  Rest only as needed.


This week I bumped up to 17.5 lbs from 15 lbs last week for the DB Bulgarian Split Squat with Overhead Press.  I don't like this exercise, but I added extra weights and took off the extra reps.  It worked out good.. I kept the other exercises with the same weights and reps as last week.  I actually felt a little stronger so i was able to complete 3 full rounds instead of 2 1/2 like last week.
I was able to complete 3 rounds in 23:15 minutes. It still took longer to complete each round.  The push ups were killer and so were the Bulgarian over head presses. I made myself finish the 3rd round after the timer went off.  I really felt a sense of accomplishment especially since I had such an emotional roller coaster ride yesterday.
R#1 - 8:00, R# 2 - 7:43,  1/2, R#3 - 7:32 - Total 23:15 minutes

I finished this workout with Finisher #2 consisting of 
30 Dips + 30 Jumping Lunges (total)
20 Dips + 20 Jumping Lunges (total)
10 Dips + 10 Jumping Lunges (total)

A little easier to complete this week.  Total time: 4:07

♥ SMART Quest ♥ Fri. April 29, 2011

Week 7, Day 5
My SMART Quest for today is:  Get a good stretch in.  My arms are a bit sore from yesterday's workout!  I think doing the knee raises on the Ultimate Body press Dip Bar was to much.  My shoulders are tight today!
Awoke:  7:00 am

Warm Up: 7:40 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:  7:50 am

Today I am doing Scott Colby's Weight Based Interval Training#3, week 7, from Ageless Abs 2 Program!  I am adding more reps and doing more advanced moves.   


Metabolic Acceleration Phase - Week 7

Weight Based Interval Training # 3


DB Renegade Rows with Push Up and T-Stabilization  (12 lb. Dumbbells) x 16 push ups (8 rows each side) 
DB Bulgarian Split Squat with Overhead Press (15 lb Dumbbells) x 24 total (12 each side)
BOSU DB Side-Front Raise Combo (8 lb Dumbbells) x 16 (each time your arms come down equals 1 rep, will have to use fairly light weight)
DB One Legged Step Up (15 lb Dumbbells) x 24 each side
As many rounds as possible in 20 minutes.  Rest only as needed.


I was able to complete 2 1/2 rounds in exactly 21:30 minutes. It took me so long to complete each round.  The push ups were killer and so were the Bulgarian over head presses.  I was so wiped out for some reason that I decided not to finish the 3rd round after the timer went off.  I just finished the exercise i was working on when the timer buzzed.  My arms were shaking and my shoulders and triceps were sore and fatigued.

R#1 - 8:36, R# 2 - 8:26,  1/2 of R#3 - 4:28 - Total 21:30 minutes

I finished this workout with Finisher #2 consisting of30 Dips + 30 Jumping Lunges (total)
20 Dips + 20 Jumping Lunges (total)
10 Dips + 10 Jumping Lunges (total)

Wow oh wow!  This was killer on my arms.  They were already sore and rubbery!

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:00 pm - 2 slices uncured bacon
Meal #3: 2:30 pm -   grilled bbq chicken salad 1/2 focaccia bread
Meal #4: 6:00 pm -   2 slices toasted Ezekiel Bread with small amount of butter & jam
Meal #5: 8:30 pm -   Grilled chicken, 1 carrot with hummus

WATER: 7 glasses

MINDSET: I was having sort of a down feeling today, but I managed to push it aside, and eat well.  I am still feeling bloaty, hope that goes away, ugh!  I was glad to get my workout over with today.  For some reason it was really tough!