W.O.D. (Workout Of the Day), Week 6, Day 3

I am really trying to keep myself challenged.  With that in mind today's workout is another fat burning interval workout.

This is a fat burning workout. It is comprised of 4 different exercises with a pyramid of reps, that will hit many differnt parts of your body. It is a timed Circuit of 20 minutes total.

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

WORKOUT: 
Do as many rounds as you can in 20 minutes.  You can change up the exercises depending on what equipment you have, or injuries, etc.  Rest only if needed and for as short a time as possible.

• 10 Hanging Leg Raises – Bent
• 15 Bench Dips
• 20 Feet Elevated Push Ups
• 25 Squat Jumps
• 30 Mountain Jumpers

This circuit should really get your heart pumping.  This workout will hit your core first, burn out your arms then hit your legs and core again! 

FINISHER:

• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg
• In / Outs x 25
• Jumping Lunges x 15 each leg

I am so glad I did this and didn't give in to my excuses! Here's to a great day!

♥ 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