The 5 Hour Workout?

I thought that would get your attention, lol.
(The real W.O.D. is posted below)

I did in fact have a 5 hour day of workouts with my Personal Fitness Trainer class yesterday.  Our teacher asked us if we wanted to give our special populations presentations or workout for 5 hours.  Only 4 of us were present in class at that moment and the the other 3 all said yes!   WHAT?  Seriously?  I had already worked out earlier that morning before class, so I was out-numbered, and had to go along with this crazy plan.

We started the morning with one of us leading the class in stretches.  That was all good.  Then the "fun" began!  Our instructor had us doing circuit workouts all morning.   If I can get photos from one of my classmates I will post them, lol.  Some of the "fun" stuff we did was a re-lay where we had to get in a prone (push up) position with our hands holding the edges of a tri-fold floor mat while we ran in this position for 12 rounds across the classroom floor.  My quads, glutes and hamstrings were on fire.  One of the other "fun" exercises that really stuck in my mind is where we had to push the squat/bench rack (in the same position) back and forth across the room 3 times as quickly as possible!  Geez!  This is a heavy piece of equipment!

Anyway here is the W.O.D. that I did before the "5 hour" workout!

WARM UP:

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

This is a Ladder Style workout meaning that each round you add more reps.  It is the opposite of a pyramid where you srart with higher reps and work your way down.

WORKOUT:

Jump Squats
Squat Thrust
Push Ups
Step Jumps
Walking Lunges

Looks easy, right?  Here's what to do. 
Start with just 1 rep of each exercise, then do 2 reps, then 3 reps, etc.  Keep adding 1 rep to each exercise as you go.  rest only as needed.  Do as many rounbds as possible in 20 minutes.

Sprint for 1/4 mile at the end of the 20 minutes. 

Here are some images!  Enjoy!

Jump Squats

Squat Thrusts

Push Ups

Step Jumps (Box Jumps)

Walking Lunges

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!

W.O.D. (Workout Of the Day) - Week 4, Day 3

This is a timed interval fat burning workout.  This one will hit all parts of your body and get your heart rate up. 
Today is a 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.  Before we get to that, be sure to warm up.  You can do whatever you like but I suggest the following:

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

Here is the 40-20 interval fat burning circuit – 40 seconds of work, 20 seconds of rest. You have 5 exercises, 4 rounds, non stop clock for a total of 20 minutes.

WORKOUT:

Dumbbell Pull to Press
Squat Jumps ( or Wall Ball, Jump Shots, etc)
KB Swing
Suicide Planks
Mountain Climbers with Push Ups

4 rounds, 40 seconds of work, 20 seconds of rest.

This workout sounds easy on paper, you will soon find that it is not.  You need to work as fast as you can through the 40 second intervals, but keep good form.  Don't go too heavy on the Dumbbells if you can't keep good form.  Start a bit heavier and then lower the weight if you find yourself slowing down too much.

I really can't do my workouts without my GYMBOSS Timer

♥ 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 ♥ Mon. April 25, 2011

Week 7, Day 1
My SMART Quest for today is:  I feel like I did really well with my Reward meal for Easter!  So my goal for today is to stay energized and stay on track!
Awoke:  7:00 am

Warm Up: 7:45 am 

12 push ups

16 squats

16 spiderman climbs

20 jumping jacks

Completed 2 rounds!  I have added a few 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 #1, week 7, from Ageless Abs 2 Program!  I will continue to add more reps and do more advanced moves.   


Metabolic Acceleration Phase - Week 7

Weight Based Interval Training # 1 


BOSU DB Squat with Front Raise (15 lb. dumbbells) x 16 reps 
DB Reverse Lunge with Overhead Press (15 lb. dumbbells) x 16 reps (8 reps each leg)
BOSU DB Bent Over Row and Raise  (15 lb dumbbells) x 16 reps 
DB Renegade Row - T Stabilization (15 lb. dumbbells) x 20 reps (10 reps each side)

As many rounds as possible in 20 minutes.  Rest only as needed.
I was feeling like I was dragging a bit.  I think Mondays are always a bit tough!  It was hard to get through each round.  I was counting the rounds down, lol.
I tried to use 17.5 lb dumbbells for the DB Reverse Lunge with Overhead Press, but with the added rep and me feeling tired, I stuck with the 15 lb dumbbells.  All of the weights felt super heavy today.  I almost felt nauseous while working out, but just kept giving myself a "pep talk" to keep going!

I was able to complete 3 rounds in exactly 20:00 minutes.  It was wonderful to hear the Gymboss beeping right when I finished that 3rd round!
R#1 - 6:43, R# 2 - 6:39,  R#3 - 6:38  (my times were about the same as last week even though I added extra weight)

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

Finish this workout with Finisher #1 consisting of

30 Push Ups + 30 Squat Jumps

20 Push Ups + 20 Squat Jumps
10 Push Ups + 10 Squat Jumps

It took me 4:22 seconds to complete the Finisher! 
I was sure Scott could hear me cussing him out this morning.  I sure do love push ups, but geez!  My arms were rubber and I was exhausted!

I am down to my lowest weight since both programs!  I lost another couple of pounds!  Excellent!  I didn't take photos again as my daughter is home for the week, and I won't do this in front of anyone, lol.  next week for sure or maybe tomorrow while she is asleep!

MONDAY STATS:
Neck - 12 1/2" (same)
Bust - 34 1/2" (same)
Under Bust - 29 3/4" (- 1/4")
Waist - 28" (same)
Navel - 31 1/2" (- same)
Hips - 35 1/2" (same)
Thighs - 23" (- .25")
Mid Thigh - 20 1/2" (same)
Knee - 17" (same)
Calves - 14 3/8" (- 1/8")
Ankles - 9 5/8" (same)
Bicep Left - 11 1/2" (same)
Bicep Right - 11" (same)

MEALS: 

Meal #1:  9:00 am -  1 small banana & coffee & sugar free creamer
Meal #2: 12:45 pm -  tilapia fish fillet, steamed broccoli
Meal #3: 4:30 pm -  
Meal #4: 7:30 pm -    Grilled chicken, 2 Persian cucumbers & hummus,  5 dried plums
WATER: 8 glasses

 MINDSET:  I really should have eaten more today.  I had to go grocery shopping to get good food in the house.  I had a great Reward Meal yesterday.  We went to see my son at UC Irvine, picked him up and went to lunch at "Il Fornaio" Italian Restaurant in Irvine.  It was delicious.  I started with bread (yes!!!!) and then a healthy salad of arugula & roasted beets with a lemon vinaigrette.  My main course was home made butternut squash ravioli with crispy sage (oh my gosh, this was awesome).  It is one of my favorite things to eat at this restaurant.  I followed this up with a few bites of Tiramisu that my kids devoured!  When I got home I was so tired I took a nap.  I awoke and had some Easter chocolate.  After that I mostly drank water for the rest of the night and ate a small serving of light microwave popcorn while watching Disney's WALL-E, what a cute movie!  Loved it!  I had only gained 1 lb from yesterday and I know it will go away this week.