♥ 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 ♥ Wed. August 31, 2011

Total Body Fat Burner Workout

I am still doing Scott Colby's Boot Camps On Demand Workouts and highly recommend them to anyone looking for a challenging "bootcamp style" workout that will leave you drenched and your heart racing!

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

"Mission Possible" Workout!

This is Scott's workout from his Bootcamps on Demand Program.

Here Scott gives us 2 missions. Each mission has 4 exercises.  We are to finish the mission as quickly as possible and can do the exercises in any order. Divide the reps in order to complete the missions.
Finish mission #1 before tackling mission #2.

Mission 1
(I did 3 rounds)

KB Swings x 75 (25 reps per round)
Push Ups x 60 (20 reps per round)
Squats x 100 (33, 33, 34 reps per round)
Jump Rope x 300 ( 100 reps per round)

Mission 2
(I did 3 rounds)

Slamball x 55 (18 reps per round)
Squat Jumps x 60 (30 reps per round)
Mountain Jumpers x 70 (23, 23, 24 reps per round)
Run 300 yards x 2 times (200 yds per round)

This was a great workout!  Loved the challenge!

WATER: 8

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 ♥ Mon. August 29, 2011

TABATA WORKOUT
Happy Monday!
Today I did a series of Tabata Intervals.

What is a Tabata Interval?
It is a series of exercise where you workout as hard as you can for 20 seconds, then take a quick rest for 10 seconds.
Do this for for 8 straight rounds.

Each exercise will equal a 4 minute circuit.

These types of exercises will give you a great aerobic workout while also giving you some strength training depending on which exercises you choose.

Based on your fitness level you can do anywhere from just 3 of these 4 minute circuits or do as many as you can. Today I did 6 circuits for a total calorie blasting workout of 24 minutes!

I start every workout with a 5 minute Warm Up of:

12 Push Ups
20 Squats
20 Spiderman Climbs
30 Jumping Jacks
2 rounds of each exercise
TABATA WORKOUT
Set your timer for 8 rounds. 10 seconds rest & 20 seconds full on workout
below are my scores for # of reps per round per circuit.

Jump Shots - 8 rounds x 10 seconds rest, 20 seconds work - 21, 22, 22, 22, 22, 22, 22, 22 reps per round

Side to Side Ski Jump Ropes - 8 rounds x 10 seconds rest, 20 seconds work - 53, 57, 56, 56, 60, 58, 61, 61 reps per round

Bosu Step Jumps - 8 rounds x 10 seconds rest, 20 seconds work 6, 6, 6, 6, 6, 6, 6, 6 reps per round

DB Squat with Overhead Press (8 lb db's) 8 rounds x 10 seconds rest, 20 seconds work - 13, 13, 13, 13, 13, 13, 13, 13 reps per round

KB High Pulls (15 lb Kettleball)- 8 rounds x 10 seconds rest, 20 seconds work - 14, 14, 14,14, 14, 14, 14, 14 reps per round

Squat Thrusts with Push up - 8 rounds x 10 seconds rest, 20 seconds work - 3.5, 4, 4, 4, 4, 4, 4, 4 reps per round

Awesome workout! I was sweating a ton and my heart rate was up!

I also did the 28 day bootcamp challenge, Day 1 video from SparkPeople Bootcamp Challenge.

♥ SMART Quest ♥ Sat. August 27, 2011

High Intensity Interval Training Workout

My SMART Quest for today is: Still trying to make better food choices.   My eating has been off, but my workouts have been spot on!
Hope I can succeed.
SLEEP:   7 hours - I went to bed at 12:00 am , awoke at 7:00 am
AWOKE: 7:00 am
WARM UP: 8:05 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) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping  Jacks x 90 seconds full on work
Lunge with a Twist x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrusts  x 90 seconds full on work
Side reaching Lunge x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can) 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
Alternating 1 legged reach  x 90 seconds active recovery to keep my heart rate at a moderate pace 
Squat Thrusts x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Sprinting (running as fast as I can) - x 90 seconds full on work
Lunge with a Twist  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping Jacks 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 tried to go all out as fast as I could to make this workout really count!