Circuit time!

Foam rolling and FBB warm-up
30 second per each exercise then 30-60 rest
KB swings
plank
KB TGU (1 side then other side)
jump rope
push-up
walking lunges

I'm a little shaky now!  Woot!

Some outdoor fun and another lift

Yesterday, the sun broke through for a while. Before lunch, we decided it would be a good time to get in a quick walk/bike ride.  The kids would rather ride their bikes, but I need to be on foot, ready to help my daughter.  So, we set off with my son noting how slow we were going and my daughter working on getting over that initial terror.  (She's very afraid at first, but wants to ride so bad, she does it anyway.  Plenty of screams and maybe even some tears.)  She's only four, but she's doing great riding a regular 16" bike with no training wheels.  About a block down the road, we stopped to talk to some neighbors, the family of a friend of my son.  During this time, my daughter got VERY impatient.  We said we were going to ride bikes, so LET'S RIDE BIKES!  We ended up leaving my son to play and my daughter and I continued on.  After a while, she mostly forgets she's afraid and I have a nice walk/jog while we talk.  Before too long, she's zooming along and I'm barely keeping up!  At this point, I no longer have to keep my finger on her back.  When she's scared, she likes the reassurance of my finger/hand lightly touching (i.e. not helping) on her back.  It's funny.  Anyway, I got in over a mile of jogging!

This morning, I got in my lift.  Felt good!  I was able to increase some loads.  Nice.  These workouts may not use the heaviest weights, but I can tell they are beneficial.

Define Yourself B2
Foam rolling and warm up
Reverse Wood Chop - 2x8ea/30# (rope attachment)
Prone Jackknife - 2x8
Stepup - 8ea/15#ea, 8ea/17.5#ea (7 risers)
T Pushup - 4ea/5#ea, 4ea/8#ea
Single-Leg Squat - 2x8ea (to bench)
Alternating Lateral Raise - 2x8ea/10#ea
Supinated Hip Extention with Leg Curl (SHELC) - 2x8
Inverted Row - 2x8

Lifting to TMBG

Today, the kids were downstairs with me.  As a bit of fun, I put There Might Be Giant's DVD for Here Come the ABCs.  We enjoyed it as usual.  Not my normal workout entertainment!

My right elbow felt a bit sore right toward the end of the last set of rows.  I hope that goes away.

For the woodchops, I tried something new.  Because of the way my cable is set up, when I pull from the high pulley at an angle away from the front of the cage, the cable scrapes along the opening where the cable comes out of the tubing.  That leaves plastic shavings and can only happen for so long before I've ruined the cable.  So, today, I stood behind the cage and pulled back.  There wasn't a lot of room, but there was just enough room for me to do the move.  Much better!
Define Yourself A2
Foam rolling and FBB warmup
Wood Chop - 8ea/35#, 8ea/40#
Plank - 2x90s
Dumbbell Squat with Offset Load - 8ea/15#, 8ea/20#
Dumbbell Alternating Overhead Press - 8ea/20#ea, 8ea/25#ea
Single-Leg Bent-Knee Deadlift - 8ea/10#ea, 8ea/5#ea
Chinup with Band - 2x6 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/15#ea
Two-Point Dumbbell Row - 2x8ea/45#

Defining B

This workout didn't seem as intentense, but that is just fine!

I got less sleep than I wanted thanks to loud raccoons outside last night!

It's nice to see I could do the jackknives without much problem.  It has been a LONG time since I did those!

Female Body Breakthrough
Define Yourself B1
0:57
Foam rolling and warm up
Reverse Wood Chop - 2x8ea/30#
Prone Jackknife - 2x8
Stepup - 8ea/10#ea, 8ea/15#ea
T Pushup - 2x4ea/5#ea
Single-Leg Squat - 2x8ea
Alternating Lateral Raise - 8ea/8#ea, 8ea/10#ea (window worked nicely as a mirror for form check!)
Supinated Hip Extention with Leg Curl (SHELC) - 2x8 (ooops, bent hips on first set)
Inverted Row - 2x8

Defining myself

This morning saw the begining of the next phase of Female Body Breakthrough, Define Yourself.

I got my logs edited and printed last night so I could get up this morning to lift!  I was still sore from Saturday.

I'm not sure about the single-leg DL.  It doesn't feel right.  I'll still do it, but it is hard to know what the form should be for this.
I used both of my new Superbands to assist the chinups.  I can still do one, but not 6-8 in the latter half of a workout!

Define Yourself A1
Foam rolling and FBB warmup
Wood Chop - 8ea/30#, 8ea/35#
Plank - 2x90s (squeezing everything)
Dumbbell Squat with Offset Load - 8ea/15#, 8ea/20#
Dumbbell Alternating Overhead Press - 8ea/15#ea, 8ea/20#ea
Single-Leg Bent-Knee Deadlift - 8ea/15#ea, 8ea/10#ea
Chinup with Band - 4,6 with 1/2" and 3/4" bands together
Alternating Lateral Lunge - 2x8ea/15#ea
Two-Point Dumbbell Row - 2x8ea/45#