♥ 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 ♥ Tues. May 17, 2011

Week 10, Day 2
My SMART Quest for today is: Still trying to make better food choices.  Hope I can succeed.
SLEEP:   5 1/2 hours - I went to bed at 11:30 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
Switch Kicks 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
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 
Side Jump Kicks with Squats (Left Leg) x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Side Jump Kicks with Squats (Right 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
Heismans 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 really tried to go all out as fast as I could to make this workout really count!

♥ SMART Quest ♥ Tues. April 26, 2011

Week 7, Day 2
My SMART Quest for today is:  Try and eat all of my meals.  It has been hard to eat every 3 hours and I tend to miss a couple of my meals. I am not binging, but I certainly don't want to starve myself either as i know that is not good for my metabolism.


SLEEP:   7 1/2  hours - I went to bed at 11:00 pm , awoke at 6:30 am. 
AWOKE: 6:30 am
WARM UP: 7:35 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
Switch Kicks x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Squat Thrust Mountain Climbers with Push Ups 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.  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
Plank Jacks (see Scott's video, ouch!) - 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

Dear thighs.
As I write this I hope you are feeling the burn and are starting to melt!  It is time for you to go.  I won't miss you! (giggle).

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 was sweating like crazy by the end of this work out.  I added 3 of Scott's workouts from one of his videos.  The Squat Thrust Mountain Climbers with push ups, Squat Jacks, and Plank jacks!  My oh my were my legs on fire as well as my heart racing!  With all of the other "kick" moves I did, my legs were really feeling it. 

MEALS:

Meal #1:  9:00 am -  coffee & sugar free creamer, 1 small banana

Meal #2:  12:00 pm -Scrambled egg whites
Meal #3:  3:00 pm - Light Chinese chicken salad wrap with small side of fresh fruit
Meal #4: 4:00 pm -
Meal #5: 7:30 pm - grilled chicken , snap peas dipped in hummus
WATER: 8 glasses

MINDSET: While I continue to struggle with personal issues, I won't let them tear me down.  I am better than that.  I will keep looking to my "Why" and pray for success!