Day 3 - International Love Workout (completed Jan 5 2012)

My Power Word for this workout was Jeff - I did this in memory of my son who passed away Thankgiving day 2010 at the age of 26. He was a great motivator and a very caring person.

Equipment Used:

• Dip Station
• Ugi Fitness Ball
• Sandbag filled with 35 lbs of sand
• 15, 10 and 8 lb dumbells

I started off with Lisa-Marie's workout. In retrospect I think perhaps I should have started with Sean's. I was pretty beat after the cardio intensive workout and so maintaining good form in the weight focused workout was a challenge.  But I do love a challenge.

When I got to Sean's workout I used a pyramid down format for the lunge/lateral raise sets and the lunge/shoulder press sets. 15 to 10 to 8 lbs for the final set.  I started off doing the Fireman's Lift with my sandbag filled with 35 lbs of sand.  However, for the second set I used my 10 lb Ugi.  And then, for the 3rd set I went back to the sandbag.  I think in the first set my grip was off and it was a little more cumbersome than was comfortable. 

Here are the results

1. Superman Push-ups - 12
2. Elevated Push-up’s & L&R knee to elbow touch - 6
3. Squat & Press  - 12
4. Ugi Clean & Press + Jump Forward + 3 x Squat Jumps - 8
5. Reverse Pull-Ups - 15
6. Side Jump Burpee + 2 knee to elbow Oblique Abs + Tuck Jump - 6
7. Forward Lunge + Side Lunge + Knee Lift - 8
8. Ugi Push-up & Burpee + Sumo L&R Knee Touch - 6
9. Tricep Dip + Kickout V Abs - 8
10. Overhead Abs - 9
11. Sandbag Shoulder Lift + Squat + Switch Shoulder Press - 10
12. Speed Run - 186

My time for Sean's lovely workout was 23:41

I am going to be doing Day 4 today of course and I will post it a when I do it.

Day 2 - Feeling Good Workout

I did feel good at the end of this workout.  I always feel good at the end of a workout.  Working out for me is like brushing my teeth.  Its something I have to do.  Its a regular part of my life and has been for over 25 years.

My sandbag has just a little over 35 lbs in it.  I was soaked in sweat at the end of this session.  I took a longer than usual cool down and a very good stretch.

My scores are as follows and I am showing number of sets fully completed in each circuit:

High Knees & Mountain Climbers - 6  so 60  high knees and  60 mountain climbers
Squat Jumps & Push-ups & Tuck Jumps - 6  so 12 squat jumps,12 pushups, 6 tuck jumps
Centre to Elbow Jump (L&R) & 2 x leg jumps - 5
Clean & Press & Squat & Press & Push Up - 4 (I know now why its a good idea to write big and I should have)
Tuck Jumps x 5 & ½ Burpee & squat hold x 5  - 3   - 15 TJ's, 15 HBSH's
Spider Knee Push up & Straight Leg Push Up (L&R) - 9
Switch Lunge & Press - 10 (5 each side)
Side Lunge x 2 & L & R Side Punch  & 2 Tuck Jumps - 4  (again, bigger print would have been better)
10 x Squat & 10 x Squat Jumps - 1.5  for a total of 20 sandbag squats  and 10 squat jumps
Elbow to Knee jumps 10 x each side - 59
Wide leg jumps & Push up - 11
Speed run - 173

Lisa says to write out each circuit so its easy to see. I should have.  I lost time with some circuits trying to read small print (I printed off the workout from the website) Next time I will print it out BIG so I can read what the heck I am suppose to be doing next.

Day 1

I did the fitness challenge 3 times through to make it a 21 minute workout.

Jump squats - 40
Pushups - 24
Burpees - 17
High Knees - 117
Switch Lunge - 36
Tuck Jumps - 28
Straight Abs - r25

The scores above represent the number of reps I did of each exercise in 50 seconds. I recorded these on my first pass. Not too bad for a 50 year old woman. I'm thankful I didn't have a hot flash during the challenge. That is really unpleasant when it happens.