W.O.D. Killer Circuit Bootcamp Workout

So, I am still resting my ankle and I am trying to rest my body, but I hat not working out.  We had a great lab at school yesterday.  We did an awesome killer bootcamp style circuit workout that hit all parts of the body.  I was careful not to put any stress on my ankle (injured from running).  If an exercise required that I jump or hop on my right foot then I just did the work on my left foot instead.  I can tell you that my leg leg/foot got a good workout, lol.  After this workout my ankle actually felt warmed up and a bit better.

Killer Barbell Bootcamp Workout!

WARM UP:

5 minutes Cardio: 
Normally I would run on a treadmill for 5 minutes but with resting my ankle I decided to try a rowing machine instead.  I also worked a bit on a stationary cycle.  It worked out well.

Prone ISO Hold - 30 seconds, 10 seconds rest x 2 rounds.

Push Up - Scapular Protraction / Retraction - Hold 30 seconds - alternating 2 seconds each  of protraction and retraction.

Reverse Crunches - 1 minute as many reps slow and controlled, spine rolling up and down 1 vertebrae at a time.

2 Legged Jump to single leg land and hold - 1 minute - steady, balanced, as many reps as you can maintaining stability. (Photo shows take off, but landing on 1 foot to balance.)

Lateral 2 Legged Jump to single leg land and hold - Same as above but jumping to the side. 1 minute - steady, balanced, as many reps as you can maintaining stability.

CIRCUIT 1 -  No rest, do not put the barbell down at all (unless you have to), throughout entire circuit.
Barbell Burpee to Press x 30
(This is a squat thrust with a push up, jump up and pull barbell up into a press, jump back down into burpee).
Barbell Bent Over Rows x 30

Barbell Squat Press x 30

Barbell Squats  x 30

Barbell Ab Crunches (don't let elbows touch the ground) x 30
(I have never seen this exercise before.  You lay on the ground with the barbell in a lowered chest press position and crunch up and down without letting your elbows touch the floor.  Ouch!

Rest for a few minutes.


CIRCUIT 2:

Dumbbell Scapular Depression Dip Hold - 30 seconds hold
(This is like a bench dip, pictured but you hold onto dumbbells on the floor and push yourself up as high as you can , depressing your scapulae and hold)

Single Shoulder Barbell Squat Right x 30

Single Arm Barbell Row Right x 30

(as pictured but we had to stand in a bent over row position.  This can be dangerous as the barbell's gravity can be off center.  Often times this will be performed with only 1 plate on the end the the other end without the plate is on the floor.  My classmate Chrystian ended up smacking himself in the jaw with the plate of the barbell as he lifted it up.  He was really hurting after that.)

Single Shoulder Barbell Squat Left x 30

Single Arm Barbell Row Left x 30

Rest for a few minutes.

CIRCUIT 3

Overhead Barbell Scapular Elevation - 30 seconds hold

(push barbell up as high as you can and press arms inward)

Bent Over Scapular Protraction & Retraction - Hold 30 seconds, alternating 2 seconds each of protraction and retraction.





Dumbbell Scapular Depression Dip Hold - 30 seconds hold
For more of a challenge, elevate feet on a step or bench.
(This is like a bench dip, pictured but you hold onto dumbbells on the floor and push yourself up as high as you can , depressing your scapulae and hold)

Push Up - Scapular Protraction / Retraction - Hold 30 seconds - alternating 2 seconds each of protraction and retraction.
For more of a challenge, have feet elevated on a step or bench.

Rest for a few minutes.

Cooldown - You earned it!

COOLDOWN:

5 minutes Cardio followed by stretching and SMR.





♥ SMART Quest ♥ Wed. May 25, 2011

Week 11, Day 3
My SMART Quest for today is:  Feeling fabulous that I have been able to stay on track as straight as an arrow!  I really want this so I want to stay focused and go for it!

Sleep: 5 3/4 hours. Went to bed at 11:15 pm again, woke up at 5:00 am.  I really need to work on this!
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 11, 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 11

Weight Based Interval Training # 2

Spiderman Climbs with Push Ups  -  Bodyweight x 16 total push ups
DB Squat With Rotational Overhead Press - 2 - 23.5 lb DBs x 10 total (5 each side)
Bodyweight Rows Narrow Grip  - Bodyweight x 16 (get as far under the jungle gym as possible, lift one leg up for more challenge)
DB Reverse Lunge to Side Raise  - 2 - 18.5 lb DBs x 10 total (5 each leg)

I was able to complete 3 1/4 rounds in exactly 20:00 minutes.
I was just too tired to finish the 4th round and push past the 20 minutes.  I knew I had the 4 tabata Intervals to complete and I was already wiped out from the heavy weights!

R#1 - 6:15, R# 2 - 6:09, R#3 - 6:24,   1/4 of R#4 - 1:12

I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Bowling Lunges - 20 seconds on, 10 seconds rest x 8 rounds - 46, 46, 45, 44, 43, 44, 44, 45 reps per round.
Hi - Lo Punches (with weighted gloves) - 20 seconds on, 10 seconds rest x 8 rounds -24 reps per round (12 each side)
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 16, 16, 16, 16, 16 16 reps per round!
Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds - 28, 28, 29, 29, 29, 29, 29, 30 reps per round.

16:00 minutes total.


I was thoroughly wiped out by the end of this work out!  Very challenging considering 2 of the exercises were body weight moves.  Just goes to show that you can still get an awesome workout just using your own bodyweight!

MEALS:
Meal #1:  7:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2: 10:30 am - 1 egg, 2 slices of uncured turkey bacon  (140 calories)
Meal #3:  2:30 pm - Salad - consisting of grilled chicken breast, mango, small bit of avocado, spring greens , tomato and a raspberry vinaigrette. (400 calories)
Meal #4:  7:00 pm - 5 grilled shrimp with grilled carrots & broccoli with a tiny bit of teryaki sauce. (300 calories)
Meal #5:  8:00 pm - unsalted pistachios, coffee  (180 calories)



Water: 8 glasses
Calories: 1105


MINDSET:
I feel like I have really been in tune with the clean eating.  When I find myself craving or thinking about making  a bad choice, I just say "no" and switch gears.  Today I was faced with eating lunch out.  I almost ordered a seared ahi tuna sandwich which I could have had on wheat bread with salad, but then I realized that it would just bloat me as I am not eating carbs right now so I opted for a very tasty grilled chicken salad with mango, and veggies.  I am sure the dressing was higher in sugar but still a safer choice.  It was good and I felt good about making a smart choice!

♥ SMART Quest ♥ Mon. May 23, 2011

Week 11, Day 1

My SMART Quest for today is: Stay strong.  Don't be intimidated by the heavy weights.  Try and eat well.  I am in the home stretch of Ageless Abs 2.  I can do this!.

Sleep:  4 1/2 hours!  STUPID!!!!  Bad way to start!
Awoke: 5:00 am

Warm Up: 5:35 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#1, week 11, from Ageless Abs 2 Program! I am using heavy weights this week same as last week. I will not add extra reps, but try to go as heavy as possible.     

Weight Based Interval Training # 1

DB Squat with Front Raise x 2 - 16 lb Dumbbells, 2 - 18.5 lb DBs x 8 reps per round for the last 3 rounds 
DB Reverse Lunge with Overhead Press x  2 - 21 lb DBs, 2 - 23.5 lb DBs, 2 - 21 lb DBs, 2 - 21 lb DBs x 10 reps per round (5 each leg)
DB Bent Over Row and Raise x 2 - 18.5 lb DBs for all 4 rounds x 8 reps per round.
DB Renegade Row - T Stabilization x  2 - 16 lb DBs x 20 reps per round (10 each side)

As many rounds as possible in 20 minutes. Rest only as needed.

R#1 - 5:26, R# 2 - 5:12, R#3 - 5:03, R#4 - 5:01 - Total 20:42 minutes. 


I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Hi - Lo Punches (with weighted gloves) - 20 seconds on, 10 seconds rest x 8 rounds -24 reps per round (12 each side)
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 16 15, 16, 15, 16, 17, 17 reps per round!
8 Count Body Builders - 20 seconds on, 10 seconds rest x 8 rounds - 3, 3, 3, 3, 3, 3, 3, 3 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 64, 64, 64, 63, 64, 64, 64 reps per round.

16:00 minutes total.

I think Monday's workout is by far the hardest.  I am so tired by the time it is done.  I could barely get through it and felt myself losing steam during the Tabatas, but I pushed through!

Meal #1:  8:30 am - 1 small banana, coffee & sugar free creamer ( 85 calories)
Meal #2:  11:30 am - 1 hard boiled egg (80 calories)
Meal #3:  12:30 am - 3 oz sirloin beef, grilled carrots, broccoli & zucchini (285 calories)
Meal #4:  2:00 PM - 3 dried plums (60 calories)
Meal #5:  4:00 pm 1 hard boiled egg roasted rutabagas , snap peas & hummus (180 calories)
Meal #6: 7:30 pm - 3 ozs chicken, roasted rutabagas (200 calories)

Water: 7 glasses
Calories: 890

MINDSET:
I was hungry today, but I was a GOOD girl! I ate super clean and kept my calories low. A bit lower than I should have but I plan to keep it low for the next 5 - 7 days and then have a clean high calories high carb (but not junk food) day!

♥ SMART Quest ♥ Mon. May 16, 2011

Week 10, Day 1
My SMART Quest for today is: Continue to Get back on track with my eating habits. Clean up my act. Workouts are still very good, I just need to see if I can eat ALL of my meals and not go off track with a few bad choices.  Went to bed at 11:00 pm.

Sleep:  6 1/2 hours!
Awoke: 5:00 am

Warm Up: 5:35 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#1, week 10, from Ageless Abs 2 Program! I am using heavy weights this week same as last week.  I will not add extra reps, but try to go as heavy as possible.   

Metabolic Explosion Phase - Week 10
Weight Based Interval Training # 1

DB Squat Thrust Push Up to Overhead Press   x 2 - 21 lb Dumbbells x 8 reps per round
DB Reverse Lunge with Bicep Curl  x 2 - 18.5 lb/15 lb Dumbbells x 10 reps per round (5 each leg)
DB Squat with Bent Over Row  x 2 - 26 lb Dumbbells x 8 reps per round
DB Renegade Row   x 2 - 31 lb/26 lb Dumbbells x 20 (10 each side)

As many rounds as possible in 20 minutes. Rest only as needed.

I was determined to try and bump up the weights a little.
DB Squat Thrust Push Up to Overhead Press - I bumped up to 2 - 21 lb Dumbbells for round 1, and I was able to keep them for all 4 rounds.
DB Reverse Lunge with Bicep Curl - I started with 2 - 18.5 lb Dumbbells in round 1, but had to cycle down to 16 lb Dumbbells for the rest of the rounds as it was just too heavy to maintain proper form.  I was able to add 1 lb each from last weeks workout.
DB Squat with Bent Over Row - I bumped up to 2 - 26 lb Dumbbells.  This was up 6 lbs each from last week.  I was able to use these weights for all 4 rounds.
DB Renegade Row - I bumped up to 2 - 31 lb Dumbbells for round #1. This was 11 lbs more than last week.  I had to cycle down to 2 - 26 lb Dumbbells for the rest of the rounds. (still up 6 lbs each from last week)

R#1 - 7:05, R# 2 - 6:50, R#3 - 5:50, R#4 - 6:50 - Total 26:35 minutes.  The rounds took a bit longer this time as I added heavier weights.

I finished this workout with Finisher of 4 Tabata Intervals: 20 seconds on, 10 seconds rest

Jumping Jacks - 20 seconds on, 10 seconds rest x 8 rounds -27, 27, 28, 29, 29, 29, 29, 29 reps per round!
Suicide Drills - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 17, 17, 17, 17, 17 reps per round!
Mountain Jumpers - 20 seconds on, 10 seconds rest x 8 rounds - 18, 17, 17, 15, 14, 13, 13, 15 reps per round.
Side to Side Ski Jumps - 20 seconds on, 10 seconds rest x 8 rounds - 63, 66, 65, 66, 66, 67, 68, 68 reps per round.

16:00 minutes total.

Lord have mercy, I was exhausted! This was a tough workout!