MIA

I've been severely MIA when it comes to posting my workouts but not to actually doing them.  In fact, I actually figured I'd end up taking a recovery week over Thanksgiving but my SIL kept me inspired and I did a pretty good job of keeping up with my workouts.  I haven't kept track of all of my workouts since then but here is a quick recap of the ones I did write down.... in no particular order.

Workout 1: Grand Theft Booty wo followed by pullup reps of 6, 5, 5
10/30 4xs
1. Pulsing Snow Boarders
2. Pistol Squat with Kick -rt
3. Pistol Squat with kick -left
4. Shelf Butt Exercise
5. Pistol and 1-Leg Piek Press -rt
6. Pistol and 1-Leg Pike Press -left
I had a really hard time keeping my balance during the pistols with the kicks but really liked the pistols with the pike presses.  I was pretty excited by this workout since I saw real improvement in my pistols!

Workout 2: 300 Rep workout with the order changed... repeat circui 3xs
1. Snowboarder Jumps 20
2. Pull Ups 5
3. 1-Leg Lunge Back/Jump 10/leg
4. V-crunch sit ups 10/side
5. 1-leg burpee w/ santana push up 10/side
6. Straight Leg Hanging Knee raises
7. 1-Leg squat to roll back 5/leg
8. Dive Bombers 10
This workout took me 18:21 and had my HR up to 158BPM by the end.

Workout 3: 25 reps each, repeat circuit 2xs
1. Evil Jumps
2. TRX Atomic Push Ups
3. Dynamic Squats
4. TRX T,I,Y's
5. Roll Back/Jump Up
6. TRX Low Rows
7. Plank to Pike Jump
8. TRX Tricep Presses
9. Sumo Squat Jumps
10. TRX Supine Pull Throughs
This workout took 20:40 and had my HR up to 144

Workout 4: Quantum of Sweat Wo from bodyrock..... two parts, each part repeated 4xs  before moving to the next part.  Intervals of 10/50.
1. 1-Leg skipping rope
1b. Roll over commando push ups

2a. Low Jump Rope Jack
2b. Reverse push up and kick ups
A few new exercises.... liked the roll over commando push ups!

Workout 5: Intervals of 10/30.  Repeat each couplet 3xs
1a. Explosive Star
1b. Walk out push up
2a. Pike Leg Switch
2b. Seated Bicycle
3a. Flying Scissor Jumps
3b. PUsh Up to side bridge elbow tuck
4a. Dynamic Squats
4b. Crunches with leg extension
5a. Jump Forward/Back touchdown
5b. 1-Leg push ups
The last couplet was tough and my HR ended at 154.

Workout 6: Alternating intervals
1. Explosding Star Lunge 10/20 4xs
2. Leg Lift, Star Crunch, Butt Lift 15/45 2xs
3. 10 High Knees Get Down/Up 10/20 4xs
4. Strong Core Exercise 15/45 2xs
5. Ninja Jump Tucks
6. 1-Leg Bridge, Leg Lift, Toe Touch
7. Triple Sumo Squat Jump
8. Maltese Sit Ups
9. Roll Back/Jump Up
Workout wasn't too hard except for the first exercise. 

Workout #7: Halo of Sweat wo from bodyrock.  Intervals of 10/30 and each circuit repeated 4xs.
1a. Sumo Jump Knee Up
1b. Sumo Pulse Calve Raise
2a. Reptile on the Run
2b. Reptile Push Up
3a. Knee Huggers
3b. Ab Burnout
Not a real tough cardio workout but a good for muslce fatigue.

Workout #8:  Intervals of 10/50 repeated 3xs.
1. Leg Elevated Plank Lift w/ Hip circles
2. Super Star Body Spring (Exploding Star Lunge)
3. Elbow Plank/Side Plank Lift- left
4. 4-Square Jumps
5. Elbow Plank/Side Plank Lift -right
6. Leaping Mountain Climbers

Workout #9: Hot Body Punisher from myomytv.com  Intervals of 15/45 repeated 2xs.
1. Squat Down Pistol Up
2. Half Burpee
3. Dynamic Squat
4. TRX Pike to Pike Push Ups
5. Tricep Dips on Bench
6. Reverse Lunge w/kick up -rt
7. Reverse Lunge w/kick up -left
8. TRX jackknife
9. Power Jumping Jacks
10. Elevated Plank Climbers
This was a nice, tough workout.  It didn't seem too bad the first go around, but hte 2nd round had me breathing very hard and feeling lots of muscle fatigue.  My HR was up to 154 BPM by the end.


Workout #10: Descending Intervals
Couplet 1: 10/40 Intervals repeated 7xs
1a. Triple Sumo Squat
1b. Reverse Knee Tucks
Couplet 2: 10/30 Intervals repeated 9xs
2a. Snow Boarder Jumps
2b. Strong Core Exercise
Couplet 3: 10/20 repeated 12xs
3a. Dancing Crab w/Jump
3b. Butt lifts
I really thought I'd like this workout when I designed it since it kept changing the intervals up, but while I was doing it, it really seemed to drag.  It wasn't until half way through the third couplet, that I realized why this workout seemed to go on forever....... I screwed up the math.  I intended the workout to be a 20-ish minute workout but didn't take into acct. that I was doing couplets (two exercises) for each interval level.  So I actually doubled the time of my intended workout!

Workout #11: I decided to repeat the design of the Descending Interval workout, but this time doing the math correctly!
Couplet 1: 10/40 4xs
1a. Sumo Squat Jump
1b. Swimmer Push Up
Couplet 2: 10/30 5xs
2a. Evil Jumps
2b. Diver Bombers
Couplet 3: 10/20 6xs
3a. High Flutter Kicks
3b. Breakdance Push Ups
This was a much better workout and my HR was very high by the end: 160BPM.

Workout #12: Burpees are Forever wo from bodyrock.tv.  10/50 Intervals, repeat 4xs
1. 1-Leg Burpee and Side Jump
2. Side Burpee
3. Starburst Burpee
I did this one with my SIL while she was here for Thanksgiving.  We both thought the variations on the burpees would make them a bit more bearable.... we were wrong.  This was a tough workout and really was true to its name!

Workout #13:  Finally, this mornings workout was 10/40 intervals.  Each exercise was repeated 3xs before moving on to the next exercise.
1. Skater Jumps
2. Diver Bombers
3. Crab Walk over with Jump Over
4. Super Girl Push Ups
5. Crazy Bootcamp Exercise
6. Leg Lift/Star Crunch/ Butt Lift
7. Breakdance Push Up Burpee with Jump Up
This wasn't a real tough cardio workout but definitely burned out my muscles.  I was especially feeling it in my arms when I was done.  However, my glutes are already pretty sore tonght from the skater jumps so I'm thinking I will have a tough time walking tomorrow!