Workout Log Mon-Thurs

Monday's workout was the Sexy Hot Cool wo (bodyrock) Plus..... the plus was an added 3 exercises to the second part of the workout to extend that part from 8 minutes to 14. 

Part 1: Repeat 6xs
1. 10 High Knees
2. 10 Dyanimic Push Ups

Part 2: Repeat 2xs 10/50 Intervals
1. Elevated Push Up w/ Kneed Tuck
2. Step Up Left
3. Step Up Rt.
4. Reverse Knee Tucks
5. Burpee
6. Tricep Dips
7. Roll Back w/ Jump Up

Part 3: Repeat 6xs.
1. 10 Mtn. Climbers (2 jumps = 1 rep)
2. 10 Jump Lunges

I finished part 1 in 3:03 and part 3 in 2:30.  My HR was 150 BPM at the end.

Tuesday's wo was the fitmiss.tv Push Up Wo.  There were a lot of push ups but I loved it! The couplets of cardio and pushups kept things moving and I also liked the variety of changing the number of cycles of each circuit... it kept things interesting (plus I needed the decrease in cycles as I got more fatigues throughout the workout). I also liked the 3 minute add on at the end. I guess I just really liked this workout!  The first 3 parts of the wo took me 12:05 and my HR was up to 140 BPM by the end of the entire wo.

Part 1: Repeat 6xs
1. Lunge Back Knee Jump Ups 10/leg
2. Spiderman Push Ups 10

Part 2: Repeat 5xs
1. Prisoner Squats w/ Alternating Knee Up 10
2. Push Up w/ Plank Jack 5

Part 3: Repeat 4xs
1. Burpees 5
2. Walk Out Push Ups 5

Part 4: 3 min
1. High Knees 10
2. Get Down Get Ups 1

Wednesday I did a really tough myomytv.com wo.... the Total Body Burn-Mix It Up.  This was interesting because the first part focused on more controlled movements for some major muscle burn in the arms.  The second part was more cardio (and tough cardio) with some intense core work.  I had to use the TRX to sub for the stability ball movements.  The first part took me 19:06 so the total workout was a pretty long one: 32:06.  My HR at the end: 134 BPM.

Part 1: Repeat 2xs
1. Squats-normal pace 30 reps
2. Slow Push Ups 20 reps
3. TRX Hip Presses 20 reps
4. Slow Single Leg Dead Lifts 20/leg
5. Close Push Ups 20 reps
6. Slow Sumo Squats 20 reps

Part 2: Repeat 2xs 15/45 Intervals
1. Lunge Jumps
2. TRX Jackknives
3. Mtn. Climbers
4. TRX Oblique Jackknives
5. Burpees (no push up)
6. Ball Hand to Foot Transfer

Part 3: 60 seconds
TRX Elbow Plank Hold

Today I was tempted to do fitmiss's newest HIIT workout but wasn't sure I was ready for such an intense workout so I think I'll try for that one tomorrow.  Instead, I did an old favorite of mine: the Rock It Wo with my own variations which can be found here: http://adifferentchaos.blogspot.com/2010/07/my-last-3-workouts.html.  It took me a bit longer this time: 24:29 but I think I was doing a lot better job of really focusing on my core during the situps rather than using momentum to move me through the exercise.