♥ SMART Quest ♥ Fri. Sept. 2, 2011

Timed Weight Based Interval Workout -  Extreme Fat Burning

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

"Stay Put" Workout!

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

Set Gymboss timer for 30 sec work, 15 sec rest.  Complete 5 rounds of each exercise.
Rest 60 seconds between exercises.

Get Ups  (6, 6, 6, 6, 6 reps per round)
DB Rows with Reverse Lunges   (15, 19, 18, 19, 19 reps per round)Close Grip Push Ups (12, 12, 9, 10, 10 reps per round)

Jumping Lunges  (22, 22, 22, 22, 22 reps per round)
MB V Ups (8, 6, 6, 6, 6 reps per round)
KB High Pull  (18, 18, 18, 18, 18 reps per round)
Jump Shots   (31, 28, 28, 28, 29 reps per round)
BOSU Step Jumps (8, 9, 9, 9, 9 reps per round)
Squat Thrust/Push up (6, 5, 5, 5, 5, 5 reps per round)

Omg!  another of those workouts that looks so simple on paper!  Awesome workout!

WATER:  9

♥ 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.