Saturday's Workout - 08/07

Whew - it was a busy weekend indeed. Got a good workout in on Saturday and due to feeling yucky on Sunday (see nutrition blog) couldn't get a workout in yesterday. I have some killer DOMS in my legs today, so it will be interesting to see how I fare on my run this afternoon. Had a client come over and got a good burn from that and I also got in a good 20 min walk from our house to my mother in law's place on Saturday too - so lots of activity, but lots of food too - so I didn't really reap much of the benefits from the calorie burn unfortunately

Anyways, here's my workout from Saturday morning - gotta love 100 squats to make the legs feel like jello. This was a circuit style workout done as quickly as possible.

Warm Up

Circuit One:
Dumbbell Presses On Body Ball - 20lbs each arm - 20 reps
Dumbbell Flys on Body Ball with Crunches - 10lb plates in each arm - 15 reps
Squats - 50 fast, no added weight
One-Minute fast high knees in place

Recovery Time: 30 Seconds before starting next Circuit

Circuit Two:
Plank - hold for 10 seconds
Close-Grip Push Ups - 5 reps
Side Planks with Inner Thigh Raise - 10 reps per leg
Plank - hold for 5 seconds
Close-Grip Push Ups - 5 reps
Side Planks with Inner Thigh Raise - 10 reps per leg
Plank - hold for 5 seconds
Burpies - 10 reps
Sumo Squats - 50 reps
One-minute fast high knees in place

Recovery Time: 30 Seconds before starting next Circuit

Circuit Three:
Frog Push Ups - 20 reps
Squat Thrusts - 20 reps
Hold Squat Position for 30 seconds
W-Shoulder Presses with Leg Extension - 10 reps per leg with 5lb dumbbells
One-Minute Jump Rope

Recovery Time: 30 Seconds before starting next Circuit

Circuit 4:
Bench Dips - 20 reps
Rope Tricep Presses - performed until failure, 20 reps with 20lb settings per arm (Bowflex)
Static Lunges with Lateral Shoulder Raise - 10 reps per leg with 5lb dumbbells
Mountain Climbers - 1 minute
Boat Pose held for 30 seconds

Recovery Time: 30 Seconds before starting next Circuit

Circuit 5:
One-Minute Jump Rope
Bicycle Crunches - 50 reps
Extended Plank held for 30 seconds

Cool Down

Total Workout Time: 35 mins
Total Calories Burned: 292