New kettlebells and a lift!

First off, the serious stuff.  I really don't like 15-rep sets, but I did today's workout fine.  Light weights.

Fine Tune A2
1:05
Foam rolling and warm up
Plank with Alternate Arm Reach - 2x10
Complex (Deadlift, High Pull, Push Press, Reverse Lunge) - 4x8/45#
Bulgarian Split Deadlift - 2x15ea/10#ea
Single-Arm Dumbbell Chest Press on Swiss Ball -2x15ea/20#
Back Squat - 2x15/55#
Chinup - 2x10/red band

Now to the fun stuff... more equipment!  Two kettlebells, to be precise.  They are so nice.  Much nicer than my 20# Walmart Gold's Gym kettlebell.  That one is not bad for what it is, but these are simply higher quality.  I got them from KettlebellsUSA.com.  I can't wait to take them for a spin... or a swing!  I can definitely see how these can multiply.

Gold's Gym 20#, KettlebellsUSA.com Metrixx 12kg and 16kg

Darn allergies! Lifted anyway.

Today was Female Body Breakthrough Fine Tune B1.  I was determined to finish the whole thing, regardless of how long it would take.  The kids joined me for a while.  They were doing deadlifts and farmer carries.

Fine Tune B1
1:22
Foam rolling and warm up.
Swiss Ball Crunch - 10/15#, 10/10#
Complex - High Pull, Front Squat with Push Press, Back Squat  4/8x45#
Deadlift - 3x10/135#
Dumbell Rotational Overhead Press - 3x10/15#
Single-Leg Squat - 3x10 to bench
Bent-Over Row - 3x10/65#

Starting to fine tune it!

Now comes the last stage of Female Body Breakthrough.  I did the whole thing even though it was longer than I wanted it to be.  My daughter came downstairs and did some lifting.  She did some deadlifts with a little bar I have.  She wanted to do yoga, though!  I timed the rests to make sure I wasn't goofing off too much.

Fine Tune A1
1:17
Foam rolling and warm up
Plank with Alternate Arm Reach - 2x10
Complex (Deadlift, High Pull, Push Press, Reverse Lunge) - 4x8/45#
Bulgarian Split Deadlift - 5/15#ea, 3x5/20#ea
Single-Arm Dumbbell Chest Press on Swiss Ball - 5ea/30#, 3x5ea/35#
Back Squat - 5/65#, 5/75#, 2x5/80#
Chinup - 4x4/red band

Done dialing it in!

Today I finished off the last A and last workout overall in Female Body Breakthrough, Dial it In phase.  Before I broke the workouts up.  Today I did the whole thing in 1:30.  Two round of each, except the finisher, of course.  I mistakenly added a 90s prone cobra at the beginning.  That shows I shouldn't try to remember the workout on my own!  This was the first time doing this finisher after the whole workout.  I only added 30 seconds on to my lowest time, so I'm happy with that!

Dial It In A4
1:30
Warm up and foam rolling
Plank on a Swiss Ball - 2x90s (hard!!)
Upper-Body Core Stability Russian Twist - 2x10/20# (legs in the air)
Deadlift - (warm up 6/115#) 6/145#, 6/155# (good speeed)
Military Press - 2x 6/30#ea (oops, thought I was going lighter than this!)
Forward and Back Stepover - 8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 2x15/30#ea
Single-Leg SHELC - 2x15ea (nice and slow = HARD!!)
One-Point Dumbbell Row - 2x15ea/35#
Finisher A: Squat thrusts + tuck jump - 3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 (4:32)

B4 Part 2

Today was the second half of FBB Dial It In B4.  This past weekend, we rented kayaks and spent several hours Saturday and Sunday out on the water.  One kayak was horrible and would spin out without notice.  So, it was a struggle to keep it going straight.  So, I ended up with a sore right lower back. Yesterday, I had planned on doing this workout, but the back was still sore, more so than I wanted to work out with.  So, I did laundry instead.

This morning, I could feel the soreness a bit, but it was subdued enough to continue with my lift.

FBB Dial It In B4 Part 2
Foam rolling and warm up
~0:55
Romanian Deadlift - 15/95#, 15/100#
Dumbbell Push Press - 2x15/27.5#ea
Barbell Split Squat - 15/45#, 15/50#
Split-Stance Single-Arm Cable Row - 15ea/25#, 15ea/30#
Finisher B - ~5:00
20 body-weight squats
20 body-weight dynamic lunges alternating
20 lunge jumps
20 jump squats

Dial it in B4 part 1

Not much time today.  I did the first half of the workout again, 3 rounds, with some added jumproping.
I need to work on my chin ups more.  My front squat push press is sooo much better than it was the first time I did them.

Dial It In B4 part 10:58
Foam rolling and Warmup
Prone Cobra - 3x90s
Front Squat Push Press - 2x6/60#, 3/65#
Chinup - 1/BW + 3/red, 1/BW + 2/red, 5/red
5 rounds of jumproping 20s off, 45s on

Beautiful clouds

I really didn't want to get up. I almost fell asleep getting ready to go.  I dilly dallied way too much.  BUT I still got out for a run.  I had been talking about how my favorite temperature to run in is about 55F.  Well, it was 56F this morning, so I just had to take advantage of it.  I was treated with a beautiful dawn.  There was a large group of striated clouds right were the sun was coming up.  The effect was red and blue stripes across the sky.  Beautiful!

I ended up at 2.13 miles at an average 10:48 pace.  Not bad for not having run in ages.

4 bunnies

A tired met circuit

I guess I should be glad I even got up to work out this morning.  I did get to bed late and probably should have slept in.  But, I need to kick this bad cycle in the rear and get back to good eating.  Getting a good workout in helps with the eating motivation.

I had planned on lifting, but my mojo wasn't there.  So, I foam rolled and did the FBB warm up.  Then I put together a new FBB met circuit.  I still didn't have much "umph" but I got through it and MOVED, at least.

2 rounds, 10s off, 45s on

Lateral ski jump
Lunge jumps
Prone cross toe touch
KB swing

Lateral step-out squat
Crossbehind step up and over
Spiderman
Box jump

Second half

... of FBB Dial it In A3.  No time to fit it all in last time. Even so, this took 35 minutes not counting foam rolling and warm-up.  Usually I do count those, so it would have been around 50 minutes.  And I only did 2 rounds, not 3.  It felt good, though.  The finisher got my heart rate up into the 170s.  I won't be able to do early morning lifts this weekend, so I wanted to get this one in today.

Dial it In A3 part 2
Foam rolling and 1/2 FBB warm-up
Forward and Back Stepover - 2x8+8ea/BW (8 forward and 8 backward on each side)
Incline Dumbbell Bench Press - 15/28.75#ea, 15/30#ea
Single-Leg SHELC - 2x15ea
One-Point Dumbbell Row - 15ea/32.5#, 15ea/35#
Squat thrusts + tuck jump - 3+1, 6+2, 9+3, 12+4, 9+3, 6+2, 3+1 (4:02)

Met circuit switchout

I had planned on finishing up yesterday's workout, but I just didn't have much energy this morning.  I think I'm coming down with something.  So, I did a met circuit.

Here it is:
foam rolling and warm up
10s off/45s on
2 rounds

Hop scotch
Single leg squat thrust
Mountain climber
KB swing (20#)

Rope jump
Explosive step up
Prone step off on Swiss ball
Squat jump

More cautious DLs

We were out for a few days sailing.  What fun!  Now, back to lifting.

I didn't have enough time to finish, so I just did the first two alternating groups, but did 3 sets of each.  Then, I followed up with jump roping.  During the DLs, I could feel some tightness in my right hamstring.  I assume this is all part of my messed up right side.  Hmmm... I played around a bit with how it would feel if I raised my left heel a bit.  I might try that in the future.

Dial It In A3 (part 1)
~0:58
Warm up and foam rolling
Plank on a Swiss Ball - 3x90s
Upper-Body Core Stability Russian Twist - 3x10/20# (legs in the air)
Deadlift - (warm up 68/115#) 6/135#, 6/145#, 6/150#
Military Press - 6/25#ea, 6/27.5#ea, 6/28.75#ea
Jumproping - 6x(20s off, 45s on)