Week 4, Day 2

Tuesday, June 23, 2015 (OMG!! It's Tabata Tuesday!)

Check in: "18/30: The ultimate goal isn't to look fit. It's to be fit."

Warm-up:

Squat Jacks
Plank Jacks
Rear Kicks
Knee Hugs

Workout:

25sec/ 10sec rest. 8 rounds before moving on to next station.
1) Battle Ropes

2) Invisible Jump Rope

3) Plate Punch/ Mountain Climbers

4) Kettlebell Swings/ Lying Leg Raise

5) Ladders

6) Power Steps
7) Laps

Week 4, Day 1

Monday, June 22, 2015 (T.G.I.Monday!)

Check in: "17/30: Rise and Shine! Time to make the muscles!"

Warm-up:

Stick Ups
Push Ups
Body Rows
Plank Jacks

Workout:

First round: 60sec/ 20sec, 1 min break. Second round: 50/20, 45sec break. Third round: 40/20, 35sec break. Fourth round: 30/20.

1) Incline Dumbbell Chest Press

2) Plate front raise with truck driver

3) Kettlebell rows

4) Push up thrust

5) Dips

6) Dumbbell Curls

Core:
40sec/ 10sec rest. 2 rounds
1) Vertical Leg Scissors
2) Oblique Crunch
3) Crunches
4) Swivel Crunch

Week 3 Weigh-in

Weighed in Saturday morning before the workout.

229 lbs! Down another 3.5 pounds!! Making a total of 11.5 in three weeks. Well on my way to 20+ by the end of the challenge!

Week 3, Day 6

Saturday, June 20, 2015 (Sweat It Out Saturday!)

Check in: "16/30: Decided to rock a Saturday workout. Killed it indoors and out (it's hot out there!)!"

Warm-up:

Jumping Jacks
Mountain Climbers
Plank Jacks
Run-in-Place

Workout:

40sec/ 20sec rest. 3 rounds.
Outside:
1) Shuffle Squat Jumps

2) Defensive Back Drills

3) High Knees w/ overhead punches

4) Walking Lunges

Inside:
1) Extreme Squat Thrust

2) Burpee Blast
3) Kettlebell Stiff Leg Deadlift
4) Full Body Crunch

Week 3, Day 5

Friday, June 19, 2015 (W. T. Fun Friday!)

Check in: "15/30: Half way! Weigh-in tomorrow. Pushed hard today and finished out with some touch football!"

Warm-up:

Scissor Jacks
Knee Hugs
March-in-place
Lunges

Workout:

30sec/ 10sec rest. 6 rounds before moving to next station. 1 min rest between.

1) Stiff leg Deadlift with front raise/ Dumbbell Shoulder Press

2) Dips/ Dumbbell Squat

3) Kettlebell Row/ Upright Row

4) Bicycle Crunch/ Lying Leg Raise

5) Box Step Overs (backward and forward)

6) Plate Curls/ Staggered Push Ups

Week 3, Day 4

Thursday, June 18, 2015 (Mini Camp Thursday!)

Check in: "14/30: Charlie horse last night, still show up this morning to work hard! I think I'm getting into this fitness lifestyle."

Warm-up:

Jumping Jacks
Plank Jacks
Squat Jacks
Front Kicks

Workout:

First round: 30sec, 15sec rest. Second round: 40sec, 15sec rest. Third round: 50sec, 15sec rest. Fourth round: 60sec, 15sec rest.  90sec rest between.

1) Shuffle Leebert Pushups

2) Square: Sprint/ Shuffle/ Back Pedal/ Shuffle/ Repeat

3) Lateral High Knees

4) Box Climbers

5) Line Hops

6) Suicide Sprints

Core:
30sec/ 10sec. 3 rounds.
1) Spiderman
2) Spring Crunch
3) Double Leg Climbers
4) Lying Leg Raise

Week 3, Day 3

Wednesday, June 17, 2015 (Friends don't let friends skip Leg Day!)

Check in: "13/30: It's not about how bad you want it, it's about how hard you're willing to work for it."

Warm-up:

Front Kicks
Squat Jacks
Knee Hugs
Glute Kicks

Workout:

6 stations, 30sec per station, 10sec rest, 6 rounds before moving to next station. 1 min rest between.

1) Walking Lunges

2) Weighted Squat Jumps

3) Band Glute Kickbacks

4) Kettlebell Squats

5) Box Step Ups

6) Reverse Sled Pulls

Abs:
Ten reps each. AMRAP in 8 minutes.
1)Old School Situps
2) Oblique Crunch (right)
3) Vertical Scissors
4) Oblique Crunches (left)

Week 3, Day 2

Tuesday, June 16, 2015 (Awww Dang!! Tabata Tuesday!!)

Check in: "12/30: I'm not losing weight... I'm getting rid of it. I have no intention of finding it again."

Warm-up:

March In Place

Walk Outs
Body Rows
Lunges

Workout:

7 stations, 30sec per station, 10sec rest, 8x each exercise before moving to next station. 1 min rest between.

1) Linebacker Drills

2) Knees to Chest (sitting on box)

3) Ladder Drills

4) Kettlebell Swings

5) Ceiling Situps / Swivel Crunch (4x each, alternating)

6) Shuffle Squat Jumps
7) Sprint Hurdles

Thoughts:

Hard work today!! Very winded the whole time. It'll get better, the more I do it and the harder I push. Very glad for my classmates. They push and inspire me, and I'm grateful!

Week 3, Day 1

Monday, June 15, 2015 (Monday Massacre!)

Check in: "11/30: Let's get this week started right!"

Warm-up:

Jumping Jacks
Punch Outs
Squat Jacks
Overhead Press

Workout:

6 stations, 30sec per station, 10sec rest, 3x each exercise (alternating) before moving to next station.

1) Dumbbell Bench Press - Leibert Push Ups

2) Hammer Curls - Band Curls

3) Plate Overhead Extensions - Dips

4) Plate Front Raise w/ Truck Driver - Plate Overhead Presses

5) Kettlebell Rows (left - right)

6) Dumbbell Lat Raise - Dumbbell Bent Over Raises

Core:
40 reps each exercise, 10 sec rest, 2 rounds.
1) Ceiling Situps
2) Leg Raises
3) Swivel Crunches
4) Reverse Crunch Extensions

Thoughts:

Felt good today! Upped the weights and the effort.

Week 2 Weigh-In

Weighed in Monday morning before the workout. Different scale makes me nervous, but it's really only the final weigh-in that matters.

So, without further adieu....

232.5 lbs! Down another 3.5 pounds!! Making a total of eight in two weeks.

Week 2, Day 5

Friday, June 12, 2015 (Finish Strong Friday!)

Check in: "10/30: Kicked up the weight on all the exercises today. A third of the way through the challenge and feeling stronger!"

Warm-up:

March-In-Place
Walk Outs
Plank Jacks
Knee Hugs

Workout:

7 stations, 45sec per station, 20sec rest during transition, 3 rounds with 1 min between.

1) Tight/ Wide Dumbbell Row

2) Dumbbell Curl to Press

3) Plate Overhead Extension

4) Sumo Squat

5) Hands-on-Head Walking Lunges

6) Step Ups
7) Leibert Push Ups

Core:
30 reps each exercise, 10 sec rest, 2 rounds.
1) Reverse Crunch
2) Spider Man
3) Swivel Crunch
4) Alt. Toe Touch
5) Plank Holds
6) Leg Raises

Thoughts:

As stated in my check in, increased all the weight. Felt good!

Week 2, Day 4

Thursday, June 11, 2015 (Throwback Thursday!)

Check in: "9/30: Feeling very tired this morning. But I'm sure that's about to change!"

Warm-up:

Run-In-Place
Squat Kicks
Jumping Jacks
Punch Outs

Core First:
40 reps each exercise, 10 second break between. 2 rounds.
1) Bicycle
2) Leg Raise
3) Sit Ups
4) Swivel Crunch

Workout:

6 stations, 50sec per station, 10sec rest during transition, 4 rounds with 90 sec between.

1) Battle Rows

2) Ladders

3) RIP Dumb bell Press

4) Double Squat Thrust

5) Around the World Boxes

6) Sprint/ Back Paddle

Thoughts:

Never done Battle Rows before. Tough. Gotta work on getting faster with sprints! Around the world boxes made me more dizzy than anything, though it is an extremely good cardio exercise!!

Week 2, Day 3

Wednesday, June 10, 2015 (Leg Day Baby!)

Check in: "8/30: 'It's a slow process, but quitting won't speed it up.'"

Warm-up:

Run-In-Place
Front Kicks
Jumping Jacks
Squat Jacks

Workout:

7 stations, 40sec per station, 20sec rest during transition, 4 rounds with 1 min between.

1) Dumbbell Walking Lunges

2) Dumbbell Squats

3) Lunge Trap (lunge forward, lunge side, switch legs and repeat)

4) Sumo Squat

5) Hip Bridges

6) Glute Crossovers
7) Stiff Leg Deadlifts

Strong Ironman Core:
15 reps each exercise, 3 rounds, as quick as possible.
1) Single Leg Raises (15 each leg)
2) Right Oblique Crunches
3) Ceiling Situps
4) Left Oblique Crunches
5) V-Ups

Thoughts:

Average Heart Rate: 137. Max Heart Rate: 175.
Picked up much higher weight today on all exercises. Proud of myself, though I'm sure I'll be super sore tomorrow!

Week 2, Day 2

Tuesday, June 9, 2015 (Tabata Tuesday!)

Check in: "7/30: Every time I would stop, I would think to myself, "You didn't come here to stand around!""

Warm-up:

1 Lap
Jumping Jacks
Lunges
Squats
T.B.E.

Workout:

6 stations, 30sec per station, 10sec rest during transition, 8 rounds with 1 min between.

1) High Knees / Plan Jacks

2) Burpee Jump Overs

3) Bicycle Crunch / Mountain Climbers

4) Squat Jumps / Line Hops

5) Shuffle Thrust / Plank Holds

6) Sprints

Odd rounds completed first listed exercises, even rounds completed the second listed exercises.

Thoughts:

Average Heart Rate: 149. Max Heart Rate: 177.
Not much to say today. Feeling good. These early morning workouts really do get you feeling ready to face the day.

Week 2, Day 1

Monday, June 8, 2015 (Manic Monday!)

Check in: "6/30: A recovery weekend was nice, but it's time to get back to work!"

Warm-up:

Squat Jacks
Punch Outs
Plank Jacks
Stick Ups

Workout:

7 stations, 40sec per station, 20sec rest during transition, 4 rounds with 90 sec between.

1) Dumbbell Kickbacks

2) Dumbbell Curls

3) Kettle Bell Wide/Tight Rows

4) Leibert Push-Ups

5) Plate Punches

6) Back Extensions
7) Push Up Jacks

Core:
20 reps each for 8 minutes
1) Vertical Scissors
2) Spiderman
3) Lying Leg Raises
4) Cross-Body Climbers

Thoughts:

Average Heart Rate: 140. Max Heart Rate: 171.
I was able to get some rest this weekend and now I was ready for today's workout! Marked improvement from last week. Even Coach said so. Gotta keep up this motivation!

Week 1 Weigh In

Drumroll Please....

After 1 week of following the instructions (although I don't think I was getting the serving sizes quite right on the whole food meals), it's time to see how I did.

I wore the same clothes I wore for the weigh-in last week. I plan to do so every week, that way I know that what's changing is ME!

Beginning weight: 240.5
This week...

236 lbs. That's a decrease of 4 1/2 pounds in one week! Huzzah! 

Week 1, Day 5

Friday, June 5, 2015 (Full-Body Friday!)

Check in: "5/30: It's Friday!! Finishing out the first week... Leave it all on the mat!"

Warm-up:

Run-in-place

Jumping Jacks
Squats
Plank Jacks

Workout:

6 stations, 35sec per station, 15sec rest during transition, 3 rounds.

1) Dips

2) Sumo Squats

3) Plate curl with overhead extension

4) Leibert Push-Ups

5) Single Leg Raises

6) Dead lift with front arm raise

10 min AMRAP:
8 Box Jumps
20 Oblique Crunches (each side)
30 Jumping Jacks
10 Full Body Crunches
2 Suicide Sprints (10yd-20yd)

Thoughts:

Average Heart Rate: 138. Max Heart Rate: 176.
Rough day- Good day. The 10min AMRAP was a surprise. I went all out during the workout because I thought that was it. Then the AMRAP showed up, and I went more. Lesson learned.

Glad for a break this weekend! Gonna catch up on some rest, but still get my 30min of cardio done.

Week 1, Day 4

Thursday, June 4, 2015 (Throwback Thursday- Energy Circuit!)

Check in: "4/30: The voice in your head that says 'you can't do this' is a liar."

Warm-up:

March-in-place

Jumping Jacks
Push-ups
Stick-ups
Lunges

Workout:

7 stations, 40sec per station, 20sec rest during transition, 3 rounds with a 2 min rest between.

1) In/Out Ladder Hops

2) Lateral Shuffle

3) Bicycle Crunch

4) Overhead Punches

5) Mountain Climbers

6) Lateral Bear Crawls with a Thrust at each end

7) High Knees with a Football

Strong Core:
20sec per exercise with a 10sec rest. 3 rounds.
1) Lying Leg Raise
2) Spider-Man Plank
3) Toe Touch Crunch
4) Plank Jacks
5) Swivel Crunch

Thoughts:

Average Heart Rate: ???. Max Heart Rate: ???. Apparently didn't save my activity tracker after.

VERY tough to get out of bed this morning. Only 3 hours of sleep didn't help, I'm sure. Felt a bit strange at the gym, a little queasy-like. But, I pushed through and got it done! However, I did stop at one point after the mountain climbers and lateral bear crawls. I got a bit dizzy and skipped the high knees in favor of lying on the floor with my feet up the wall to get blood flow back to the brain. I've always had that problem with those two exercises. As with anything, it'll get better the more I do it. But, I jumped right back in with the in/out ladder hops! (I started the round at station 5.)
Walking was very wobbly today. Getting in and out of the truck and getting up off the couch were challenging. Hooray leg day! Tomorrow will complete the first week. Looking forward to the weekend!

Week 1, Day 3

Wednesday, June 3, 2015 (Leg Day!)

Check in: "3/30: I woke up this morning feeling tired and unmotivated. But, on the way to the gym, I realized that I was a) out of bed, b) had made a protein shake & a water, and c) was showing up at the gym. Never underestimate yourself. You're more motivated than you realize!"

Warm-up:

March-in-place

Toe-Body Extensions
Squat Jacks
Front Kicks

Workout:

7 stations, 30sec per station, 20sec rest during transition, 4 rounds with a 1 min rest between.

1) Stiff Leg Deadlift

2) Walking Lunges

3) Kettle Bell Squats

4) Box Step-ups

5) Kick Backs/ Fire Hydrant

6) Lateral Lunge

7) Squat Jumps

Hard Core:
20sec per exercise with a 10sec rest. 3 rounds.
1) Ceiling Sit-ups
2) Vertical Leg Scissors
3) Oblique Crunches (Right)
4) Single Leg Raises
5) Oblique Crunches (Left)

Thoughts:

Average Heart Rate: 150. Max Heart Rate: 176.

Tough day today. Although I'm sure the next couple of days will be worse. Delayed Onset Muscle Soreness is real. However, proud of myself for not stopping at any point. Additionally, both lunges and the box step-ups were completed with weight. Good day!

Week 1, Day 2

Tuesday, June 2, 2015 (Tabata Tuesday!)

Check in: "2/30: Keep pushing... PUSH- Persist Until Something Happens."

Warm-up:

Run-in-place

Squat Jacks
Jumping Jacks
Plank Jacks

Workout:

7 stations, 20sec per station, 10sec rest during transition, 8 rounds with a 1 min rest between.

1) Wall Jumps

2) Run-in-place Dumbbell Press

3) Squat to Front Kick

4) Sprints

5) Dumbbell Punches

6) Knees to Chest

7) Burpees

Thoughts:

Average Heart Rate: ???. Max Heart Rate: ???. I forgot to set my activity tracker. Oops.

Having my protein shake prior to working out made a huge difference! Although this was, obviously, a heavy cardio day, it also worked most large muscle groups (chest, abs, legs, etc). Made it through all the rounds, although only accomplished 2 burpees each round. Need practice on those, and I'm sure I'll get it.

Week 1, Day 1

Monday, June 1, 2015 (Make It Happen Monday!)

Check in: "1/30: Can't tell if I'm nervous or excited. Either way, I'm ready!!"

Warm-up:

Jumping Jacks

March-in-place

Push-ups

Stick ups (stretch arms upward, pull elbows down, repeat)

Workout:

7 stations, 25sec per station, 20sec rest during transition, 4 rounds with a 1 min rest between.

1) Tight Dumbell Rows

2) Dips

3) Kettle bell Curls

4) Front/Lateral Dumbell Raises

5) Lebert Push-ups (incline push-ups on a Lebert Equalizer bar)

6) Rear Delt Flys

7) Shuffle Push-ups

Core Finisher:

30 seconds each, 10 seconds rest between

1) Reverse Crunch Extension

2) Ceiling Sit-up

3) Saying Leg Raise

4) Toe Touch Crunch

Thoughts:

Average Heart Rate: 138. Max Heart Rate: 166

Started off strong, but began to flounder in round 2. Felt nauseous and my fingers began to go all tingly. Note to self: ALWAYS EAT SOMETHING BEFORE A STRENGTH TRAINING WORK OUT!! Coach recommended having my morning protein shake before instead of waiting until after.

I knew I had gotten fat and lazy, but I had no idea how weak I had gotten. I could barely do the push-ups during the warm up. And the dips... forget about it! But, I will get there! I've just got to keep moving forward!

I ate appropriately today. An egg, spinach, and oatmeal for breakfast. A ground turkey patty, spinach, and quinoa for lunch. And a ground turkey patty, broccoli, and sweet potato for dinner. With protein shakes between. Also took Omega-3 with two of the protein shakes.

Gotta keep the focus! It's only 6 weeks. 42 days.

Beginning Weigh In

Saturday, May 30, 2015

Weigh-In

Beginning measurements:

Body weight: 240.5 lbs

Body fat percentage: 35.0%

BMI: 35.4

Left arm: 13 in.

Right arm:13.5 in.

Chest: 45.5 in.

Waist: 40.75 in.

Hips: 49 in.