Rough Week

Well, I suppose the last workout I logged should have been a red-flag to me.  I was really dragging during that workout and as it turns out, I got strep throat shortly after that.  I'm sure my body was probably trying to tell me something then but I didn't get the message until I had a full blown infection.  Despite everything, I have managed to keep up with doing at least some exercise each day.  Although, many days have been very short or much less intense then they could have been.  So, the week in quick review:

Today was the Poker Face wo from bodyrock but with a few modifications.  I changed the intervals to 15/45 instead of 10/50.  Since I don't have a dip station, I did one round of over the chair kick/duck unders with weight for one round and hanging knee raises for a round to replace the two rounds of round kicks and knee crunches.  I also used dumbells for the ninja jump w/sandbag squats since I don't have a sandbag either.  The surfers were new, tough, and kind of fun.

4 rounds at 15/45
1. Surfer
2. Weighted Over the chair kick and duck under
3. Hanging Knee raises
4. 1-2-3 Push Ups
5. Ninja Jump with Weighted Pick up



Yesterday was probably the height of my infection and the day I felt the worst.  I only did a 12 minute workout adn it wasn't too tough.  It was 2 rounds of 6 exercises at intervals of 10/50.  This workout did have some good hamstring work that is often overlooked in my workouts and I was feeling it today.

1. Maltese sit-ups
2. Backward Lunge w/ kick up -left
3. Backward Lunge w/ kick up -rt
4. L-situp
5. 1-Leg straight leg deadlift with hop -left
6. 1-Leg straight leg deadlift with hop -rt



Monday's workout was the Booty Fat Melt Down from bodyrock with modifications.  I did pull ups with 6, 4, and 4 reps after the workout.

Part 1: 10/20 Interval 6xs
1. Push Up/Side Jump
2. Plank Elbow Knee Tuck

Part 2: 3 Minutes of Turkish Get Ups w/ 10 lb weight

Part 3: 10/20 intervals 6xs
1. Jump Squat
2. Alternating Side Crunch

Part 4: 3 Minutes of Turkish Get Ups w/ 10 lb weight



Sunday was a 5 minute couplet workout.  Each couplet was done for 5 minutes before moving on to the next couplet.  This was actually a pretty good workout.

1a. Breakdance Burpees -5
1b. Ball Hand to Foot Transfer -10

2a. Side Step Ups -10/side
2b. Commando Push Ups w/ Roll Over -5

3a. Crazy Bootcamp Exercise -10
3b. Swimmer Push Ups -10

4a. Plank to Pike Jump -10
4b. Butt Lift -10

Saturday was a scheduled day off and Friday's workout was the Extreme Fat Fighter wo from myomytv.com.  The circuit was repeated three times.

1. Burpees w/o push up -20
2. TRX Push Ups -10
3. Sumo Prisoner Squat w/Jump -20
4. TRX Roll Out -20
5. Evil Jumps -20
6. Explosive Push Ups -5
7. TRX Hamstring Curls -20
8. Side V-crunch -10/side

This workout took me 18:18 and my HR was up to 150 BPM at the end.