♥ 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 ♥ Sat. May 14, 2011

Week 9, Day 6
My SMART Quest for today is:  I am determined to get on track with the eating.  I plan to tweak my meals this week and see if I can get better results.  I am working so hard with the workouts so I should work just as hard with my meals too!  I had a very social weekend., lots of events to go to and not good choices to pick from.  But, tomorrow is another day and I am ready!

SLEEP:   7 1/2 hours - I went to bed  at 12:30 am , awoke at 8:00 am
AWOKE: 8:00 am
WARM UP: 8:35 am
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 series of  6 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still adding extra time to the intervals and I continue to try and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.


6 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 

I am really trying to do some different moves to change things up!


Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 6, 5.5, 5, 5, 5, 5, 5, 5 reps per round.  Ugh, I haven't done these in awhile, geez they are difficult on the knees.
8 Count Body Builders -  30 seconds on, 10 seconds rest x 8 rounds - 5, 5, 4.5, 4, 4, 4, 4, 4 reps per round!
Overhead Step Ups -  30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg.  Left Leg - 13, 13, 11, 12 reps per round.  Right Leg -  12, 11, 12, 12 reps per round!   
BOSU Side Lunge Knee Ups   -  30 seconds on, 10 seconds rest x 8 rounds - 4 Rounds per leg - Lt. leg: 23, 18, 21, 21 reps per round, Rt leg: 24, 21, 20, 22 reps per round!  I lost reps this week, but I think my legs were tired from doing the tuck jumps and overhead step ups!  My legs felt like rubber.
Jumping Jacks  - 30 seconds on, 10 seconds rest x 8 rounds -  40, 37, 39, 38, 40, 40, 41, 41 reps per round! 
Side Jump Kicks with Side Squats (with ankle weights)  - 30 seconds on, 10 seconds rest x 8 rounds - 4 rounds per leg. Left Leg: 20, 18, 18, 18 reps per round, Right Leg: 17, 18, 18, 17 reps per round!   Lost some reps here this week as well.

♥ SMART Quest ♥ Tues. April 5, 2011

Week 4, Day 2
My SMART Quest for today is:  Remain positive, see the bigger picture!  The results are slower, but what I am doing for my body, my life is so good!
Sleep:   5 1/2 hours - Went to bed about 11:30 pm  - I know I should have gone to sleep earlier, I had such a busy day yesterday, but I stayed up.  I am sleepy today and have another busy day ahead of me.
Awoke:  5:00 am

Warm Up: 5:25 am 

8 push ups

12 squats

10 spiderman climbs

20 jumping jacks

Completed 2 rounds!

Workout:  5:30 am

Today I am doing a series of  5 Tabata Intervals based on Scott Colby's Ageless Abs 2 Program!  I am still adding extra time to the intervals and I continue to try and do more advanced moves.    Instead of doing 20 seconds on - 10 seconds rest, I am doing 30 seconds on 10 seconds rest.


Metabolic Ignition Phase - Weeks 3 and 4

5 Tabata Intervals
These are timed Intervals:  Set your Gymboss Timer to 2 intervals of 30 seconds & 10 seconds and 8 rounds.  Each round is 5:20 minutes/seconds. 


Get Ups with Tuck Jumps - 30 seconds on, 10 seconds rest x 8 rounds - 5.5, 5.5, 5.5, 5.5, 5.5, 5, 5, 5 reps per round.  These are so tough to do.  I don't enjoy them, lol.
Suicide Drills - 30 seconds on, 10 seconds rest x 8 rounds - 24, 23, 23, 24, 23, 23, 22, 23  reps per round! .
Overhead One Legged Step ups with Squat Thrust Push Ups (from Zuzana's Bodyrock.tv See photo below) - 30 seconds on, 10 seconds rest x 8 rounds - 4 round per leg - Left leg - 4.5, 4, 3.5, 3.5, Right leg - 3.5, 3.5, 3.5, 3 reps per round!  These are sort of a crazy move.  Do the 1 legged overhead step up and then jump down into a squat thrust with a push up and then jump back up, repeat.  UGH!
Bowling Lunges  - 30 seconds on, 10 seconds rest x 8 rounds - 65, 64, 63, 65, 65, 65, 65, 65 reps per round!
Side Kicks with Jump Squats with Ankle Weights - 30 seconds on, 10 seconds rest x 8 rounds  - 4 rounds per leg - Rt leg - 17, 16, 16, 17 reps per round! Lt leg - 19, 19, 19, 18 reps per round! I decided to up the burn by adding ankle weights.  I could definitely feel it!

Burpee Step Up aka Overhead One Legged Step Ups with Squat Thrust Push Ups
 - from Zuzana's 400 Rep Burpee Workout

The one thing I did differently was to raise my arms up
straight over my head as I stepped up

Finish with a squat thrust with a push up
also know as a "Burpee"

MEALS: 

Meal #1: 7:00 am - 1 banana, coffee with sugar free creamer

Meal #2: 10:30 pm - egg white omlette with spinach & tomatoes

Meal #3: 1:30 pm -  3.5 ozs chicken breast, 6 raw walnut halves, 4 dried apricots

Meal #4: 5:30 pm - 2 slices Ezekiel Sprouted Grain Bread with 1 tbs of natural peanut butter.

Meal #5: 6:30 pm -  8 raw almonds 4 dried apricot halves.

WATER:  8 glasses

MINDSET: I have felt fairly good today.  I have been keeping myself really busy so I won't think about food or want to eat bad things.  I find that if I don't get started on the bad stuff I am okay, but once it crosses my lips, I am doomed, lol.