♥ 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 ♥ Thurs. May 12, 2011

Week 9, Day 4
My SMART Quest for today is: Drink all of my water and try to steer away from the carbs.  I have the workout down but my eating is off.  I either skip meals or eat things I shouldn't.  Not candy or fattening things, just the wrong things.  It seems I am bored with eating the same old stuff.  I gotta a change it up a bit...how?
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
Bowling Lunges  x 90 seconds full on work
Prisoner Squats x 90 seconds active recovery to keep my heart rate at a moderate pace
Mountain Climbers  x 90 seconds full on work
Boxing shuffles with punches  x 90 seconds active recovery to keep my heart rate at a moderate pace
Jumping 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
Overhead Step 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
Side to Side Ski Jump Ropes 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 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

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 find myself liking these HIIT workouts better than the Tabatas lately!  Good challenge!