NoSauce

Workout Wednesday - 1 day late

Sorry  I didn’t post this last night - I was too busy cleaning out B’s closet while he was at the Met game as a birthday surprise. (Photos to come shortly)

So yesterday I got stuck in an hour and a half meeting with a new factory we are possibly going to use in Pakistan, so I missed boot-camp. BOO. But I had my group training with MFT, and K last night. It ROCKED. For some reason we both really stepped it up last night.

Act I - 3 sets of 45 seconds

• First person (me) does leg press. At over a 90 degree angle, I was pressing 160lbs. Felt STRONG.
• Second person (K) was working the ropes*

then switch

• Last 45 seconds on mountain climbers.

Act II - 3 sets of 45 seconds

I have never really used the 1/2 bosu ball before. It was awesome. I loved it because I have seen people using it on the Biggest Loser, and since I am quasi obsessed with Jill Michaels I get pumped up to do stuff she does. Anyway…

• Standing on flat part with the round part on the ground so you are struggling for balance, squats. When there is 10 seconds left hold at the bottom as low as you can go without compromising your form
• Push-Ups with the round part still on the ground. This was incredible. I could feel it everywhere, arms, abs, shoulders, everything was shaking!
• flip it over, so the flat part is on the ground - and sit with your rear end almost off of it - like 1” or so off the ground. Lean back like a back bend then do a crunch to get up. Sure the first few feel easy - but after about 15 seconds your abs are burning since you are over extending them then crunching them, your quads from getting up, your bootie, it was great.

Act III - 20 minutes of Met Con with Kettle Bells

I have talked about Metabolic Conditioning before. This is where you perform a set of three exercises as many times as you can in 20 minutes. How many “rounds” you get through you note, then in like a month you do it again and see if you improved.

• Double handed kettle bell swings - I used the red kettle which is my go to now - I had given the wrong weight previously. This is 16kgs - so 35lbs. 10 swings.
• Dead lifts - for this since I was sore from Tuesday Paralysis, I used the green Kettle which is 12kgs. You stand almost in a plie (ballet pose) and without leaning forward so keeping your back straight - touch the kettle to the ground, then lift it to your crotch basically and back 10 times.
• Lastly - 10 body builders

I did 8 rounds - K did 7 - but the last time I did it I also did 8 rounds. I was really frustrated that I hadn’t improved at all until I realized I had totally used lighter weights last time! I used the green Kettle for the swing instead of the red, and the yellow kettle (8kgs so approx 17lbs) for the dead lift. So I did the same amount of rounds - but with heavier weights so it is a big improvement! HOORAY!!!

Since I am so sore today, and it is B’s birthday I am taking today off. Hopefully I can catch spin tomorrow!

Happy Thursday everyone!