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

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

Prep for lunch

Today is a holiday luncheon at work, so I made sure I got in a workout this morning!

I did the Friday met circuit from Show and Go, Phase 2.  Feels great!
I added in 7 rounds of jumproping 30s on, 15s rest and then about a minute more

Circuit:  3 times with 1.5 minute break inbetween
Side bridge wall slides  - 10/side
KB swings - 10@20#
Hand switches - 30secs
KB suitcase deadlifts - 10/side@45#
Face pulls - 10@40#
1-leg prone bridge - 15secs/side

Short but a little sweet

Not my best workout ever, but I did it!  I did one of Rachel Cosgrove's metabolic workouts, one time through.  I meant to do the one from Female Body Breakthrough, but I'm not sure where I put the book.  I'll have to search.

It had been a while since I had done this one before.  I did respectably, but I forgot how to do some of the exercises and kind of bumbled through them.

I am still pretty sore from Saturday's workout.  My lower arms are sore from gripping in DLs and chins and my upper body is sore from the eccentric chins and maybe the push-ups.  Yikes.  I can't even do a partial chin-up right now because of the soreness.  I think eight 20-second eccentric chins might be a bit too much for me!

Last round of Break-In

I pressed snooze a few too many times this morning, but I didn't think I dilly dallied too much.  Even so, I ended up getting to the gym way later than I thought I would.  I still managed a tough workout and the knowledge that I was running late kept me going.  Most of my rests were very close to the allotted 1minute.  After lifting, I was tempted to go home, but I decided the intervals weren't very long, so I'd do them anyway. 

The squats seemed to go better this time.  I took a fairly wide stance.  Pretty soon I'll be doing sumo squats!

Warm-up: some bodyweight squats, stretches, 8 oly bar squats

Barbell squat: 1x15@55#, 1x15@60#

Static lunge: 2x15@20#

2-pt DB row with elbow out: 2x15@30# each hand

Push-up: 1x15 on floor, 1x15 using push-up handles (arms out)

Swiss-ball crunch: 2x15@35# behind head

Metabolic overdrive (aka intervals): on upright stationary bike - warm up 2 min setting 2-45W, 3x(hard 1 min setting 10-160W, easy 2 min setting 3-75W), no cool down

Another metabolic circuit

I did a bodyweight metabolic circuit again today.  I improved on most of the exercises.  It's going to be hard to do that again!  It's a good workout for a little under 30 minutes.  I warmed up with 4 sun salutations and foam rolled afterward.  That's about it for today.

Going metabolic

I did Rachel Cosgrove's Bodyweight Metabolic Circuit again today.  Today was a lot more successful, but I still had some problems.

I noticed she has another metabolic circuit online.  I'll have to try that one.  She also has metabolic stuff in her book, but I haven't gotten that far with reading yet.  I did peek ahead and noticed I would have to pick out exercises, so I just repeated the one I attempted before.  It looks like between the two online articles, she covers most if not all of the metabolic exercises she has in the book.

I doubt the workout has a much of an "afterburn" effect as she claims, but it is a good way to fit in a hard workout into a busy day.

Static squat in and out jump - 30
Prone cross-toe - 20 (first few without arms)
Split jack - 37
One-leg burpee - 10 (5 each leg)
Mountain climber - 70 (35 ea)
Bodyweight jump squat - 25
Inch worm - 12 (travelling)
Spiderman climb - 26 (13 ea)
Over/under - ~20 (~10 - forgot to count)
5-dot drill - 18
Bicycle crunch - 60 (30 ea)
Explosive step-up - 26 (13 ea - 2 risers)
Skiers on Swiss ball - 16 (8ea)
Lateral step-out - 40 (20 ea - R-L-R-L-...)
Swiss ball alternating step-off - 24 (12 ea)
Jump lunge - 14 (7 ea - I was shot by then!)

Two workouts to report

Most of my plans to workout over the Thanksgiving break fell through. The temptation of staying up late and sleeping in was too strong. I did force myself to get to bed on time Saturday night and get out early enough for a run Sunday morning. I also managed to guilt my husband into coming withe me. The run was very nice. I don't get to run often with hubby. Unfortunately, nature called in the middle, so we had to head home. The field just wasn't looking very welcoming. But, it probably had the effect of extending the run. The final stats were 3.64 miles at a 11:22 pace plus a small walking warm up.

This morning I got out to do A2 of the Break-In stage of New Rules. I worked on warming up a bit more for the squats. Over all a good workout, but not as intense as the B workout, since I can't push the squats as much as the deadlifts. I did end with the Metabolic Overdrive. Since I was using the upright bike, I tried to judge my effort with METS. I think that helped me keep up the intensity even when I wanted to quit.

I had a banana and a cup of milk with a packet of protein powder before the workout. I think that was too much. My stomach didn't feel the best and I don't know why I tried chocolate again. That wasn't very good. Also, I really don't like protein powder in milk. Yogurt is much better. I had yogurt with my regular powder after the workout.

Warm-up - 8xbw squats, 4x 45# squats

Barbell squats - 1x15@55#, 2x15@60#

Static lunge - 2x15@20#

Two-point db row, elbow out - 2x15@25#

Push-up - 2x15 (elbows out, last couple arms not totally parallel)

Swiss-ball crunch - 2x15@25# (behinds head, nice difficulty)

Metabolic overdrive - warm-up and cool-down 3 minutes at resistance 2 (3.5 METS), hard 3x1 minute at 10 (at least 11 METS), easy 3x2 minutes at 3 (4.5 METS)

Week off is going ok

... except that a nasty muscle spasm returned in my back Monday night.  I went to the massage therapist Tuesday.  Wednesday, things seemed to be better.  Then, this morning I thought I felt it again.  Hopefully it's just healing and that is what I feel.  I think I'll use the hot pack again today.

Sunday evening, I went to a yoga class at church and then on Tuesday morning, when I got up with the pain, I did another yoga video from YogaToday.com.  I did this week's free one, which is "Cultivating Friendliness with Twisting Postures."  I really like their videos, but I wouldn't purchase a membership because our internet connection clogs so much in the evening that streaming is out of the question.  Mornings seem to be ok.  So, I purchased a couple to have around.  I did "Happy Hips and Hamstrings" last night.  I think one of my issues with squats is tight hamstrings, so I thought it would be good.  I also purchased "Prevent Sciatica with Yoga" which should also have some hamstring work in it.

This morning I did Rachel Cosgrove's metabolic workout.  Some of the exercises were awkward, some were very challenging.  I think I'll get more out of it as I become more familiar with the exercises.  I did one set of each.  I think I'll have to work up to 2 sets.  For now, it's too much!.  It was nice to have the interval timer on my Garmin to time the exercises.