Today was amazing! I worked hard and I feel great!! It was snowing today so my first instinct was to curl up and read a book, instead I made the most of this day and really pushed it! My weight training was awesome! I did all of my lifting in a circuit format which is very fast paced, moving from one set to another, working opposite muscle groups in each set. It really makes for a great burn in every way! My heart rate was consistently high throughout the entire workout and I can tell you as I type this that my arms are feeling this workout for sure!!
I miss working out with P90X but I enjoy making up these fun ST workouts!! I write out before hand what it is that I want to do then keep the sheet close by so that if I need to add changes I can do so. Sometimes I do more than planned and other days I can not lift as much as I wanted. Regardless, it is a set format in which I can easily follow and quickly from one set to another. I also line up my DBs so that I can transition from one move to another quickly. Again, the goal is to keep your HR up as you lift. Trust me – it works!!
Workout 1 – 32 min run with intervals,warm up 4.0 mph/2% incline to a high speed of 8.0 mph.
Total time – 32 mins
Calories Burned – 339
AHR – 152/79% MHR- 210/109%*
*HRM must have gone crazy for a second, or I was really working it at 8.0 mph 🙂
Workout 2 – Full body ST circuit with treadmill intervals. Warm up – Cathe Butts and Guts warm up with treadmill walk – 10 mins.
Chest and Tricep circuit – repeat for a total of 2 sets
Wide fly military push up -10 reps
Laying down tricep extensions – 15 reps with 17 lb DBs
DB flys – 15 reps with 17 lb DBs
Close grip military push ups – 10 reps
DB press – 15 reps with 17 lb DBs
Laying down tricep extensions – 15 reps with 17 DBs
Wide fly military push ups – 10 reps
DB flys – 15 reps with 17 lb DBs
DB press – 15 reps with 17 lb DBs
Close grip military push ups – 10 reps
Bench Dips – 15 reps
Rest for about 1-2 mins, then repeat entire set again! When done with the second set, get on tread for a 2 min interval – 3.7 mph @15% incline.
Bicep and Shoulder circuit – repeat for a total of 2 sets
Squat with bicep curl – 15 reps with 17 lb DBs
Squat with shoulder press – 15 reps with 17 lb DBs
Alternating hammer curls – 40 reps with 17 lb DBs
Two arm front shoulder raise – 10 reps with 17 lb DBs
Two arm side shoulder raise – 10 reps with 17 lb DBs
Standard bicep 21’s – 21 reps with 17 lb DBs
Alternating standing shoulder press – 20 reps with 17 lb DBs
Rest for about 1-2 mins, then repeat entire set again!
Back and Glut circuit – repeat for a total of 2 sets
One arm DB rows – 12 reps for each arm with one 35 lb DB
One arm horizontal body chops with resistance band – 20 chops for each side
V glut squeezes on balance ball – 20 reps
Supermans – 20 reps
One arm DB rows – 12 reps for each arm with one 35 lb DB
Firehydrants – 50 reps for each leg
Rest for about 1-2 mins, then repeat entire set again! When finished with the second set get on tread for a cool down and interval set.
2 mins at 3.7 mph and 15% incline
2 mins at 3.7 mph and 10% incline
2 mins at 3.7 mph and 5% incline
2 mins at 3.7 mph and 0% incline and then stretch.
Total time – 77:04 mins
Calories burned – 789
AHR – 150/78% MHR – 179/93%
Pushups – 80 reps
Totals for the day –
Time – 109 mins
Calories burned – 1,128
Daily Intake – 11/5 –
Calories Consumed – 1,928
Protein – 32%
Fat – 18%
Carbs – 50%
Meal 1 – 5 egg whites scrambled with 3.5 oz of Chicken breast and 1/2 cup of brown rice. 2 cups of black and chi tea.
Meal 2 – 1/2 cup of oat mixture, 1/2 apple. 1/2 cup of low fat yogurt and 2 tbsp of ground flax seeds.
Meal 3 – 1/2 cup of homemade Plov – (brown rice, zucchini, carrots, onions, bell pepper, mushrooms and chicken breast grilled with garlic, olive oil and plov seasoning.) 1 tomato and 1 cucumber with 1 tbsp of Newmans light dressing. 1/2 apple with 1 tsp. of almond butter.
Meal 4 – 1/2 cup of frozen strawberries with 1 scoop of protein powder, 1 cup of milk.
Meal 5 – 1 cup of Plov and 1/2 cup of frozen strawberries. 1 scoop of protein powder and water.
Meal 6 – 1/2 cup of oat mixture, 1/2 cup of low fat yogurt and 1/2 apple.