My "Kick Butt" Training Journal

[Kickboxing Chic]

Very good day all around!

Today's Training:

Cardio - HIIT on elliptical
*Warm-up 5 minutes
*1 min max effort/15 seconds recovery - L7 (out of 10)
*1 min max effort/15 seconds recovery - L9 (out of 10), repeat 11x
*Cooldow 2 minutes

Strength Training
SS #1
*DB squats x12 (25 lb dbs)
*Front raise with a row (palms facing up) x10 (10 lbs) This was harder than I was expecting
*Repeat 3x

SS #2:
* Rear delt raises x10-12 (15 lbs)
* Stability ball plank for 1 minute
* Repeat 3x

SS #3:
* Chest press lying on the floor x10 (25 lb dbs) - I've always been skeptical of this one b/c it does not allow that deep stretch, but I ended up liking it. Interesting change from a regular chest press.
* DB Pullover x10-12
* Repeat 3x

Crazy Set:
* Single-arm DB swings (with a squat) x6/arm (warm-up set)
* Single-arm DB swings (with a squat) x15/arm (x5 sets)
I only rested 15 seconds between each set (1 set = 15 reps with each arm = 30 reps total).

Today's Nutrition:
Calories - 1675
Fat - 22%
Carbs - 40%
Pro 38%

This is a good ratio for me and calorie intake. We'll give it a go again tomorrow.

[Kickboxing Chic]

A little behind on my entries, but everything is on track.

Today's Training

Strength Training:
SS #1
* Static lunge with a foot/calf touch w/ 20lb DBs x12-15/leg
* Incline chest press w/ 25 lb DBs x10
* Repeat 3x

SS #2
* DB Row w/ 25 lb DB x12-15
* Single-leg stability ball hamstring curls x15/leg
* Repeat 3x

SS #3
*Giant steps w/ thera-band x15/leg
* Decline close-grip push-ups - to failure
* Repeat 2x

Cardio: HIIT on my elliptical
*5 minute wu
*2 min high intensity/1 min recover @ Level 7 (out of 10)
*2 min high intensity/1 min recover @ Level 9 (out of 10)
*Repeat at Level 9 4 more times (5 interval sets in total)
*2 min high intensity/1 min recover @ Level 7 (out of 10)
*Cool-down

Today's Nutrition

Calories: 1705
Fat: 21%
Carbs: 37%
Pro: 42%

Good all around day.

[Kickboxing Chic]

Today's Training: BW/DB/Plyo Circuit

Warm-up - Jumping rope x500 jumps

The Circuit -
1. Step-up lunges x20/leg (step up onto high bench, frontkick, step back into a lunge) with some sort of upper body (i.e. bicep curls, shoulder press, side raises)

2. Box Jumps (both legs) x25

3. Box Jumps (single leg) x15/leg -> I added a riser this week and it made a huge difference

4. Decline Mt. Climbers x40

5. Side plank push-ups x10/side

6. Plyometric lunge with medicine ball twist x10/side

7. Jump squats holding DBs x15

8. Medicine ball tricep push-ups x20

9. Burpees x12

Repeat 3x through
After the first set I did more jumping rope x300 jumps.

Burned almost 500 calories in this 1 hour effort. I also taught Kickboxing tonight. Since it was a full house, I did not have a bag so did more running and motivating people than hammering on the bag myself. But I'm sure I added to my calorie burn.

Today's Nutrition

Calories: 1828
Fat: 23%
Carbs: 39%
Pro: 38%

Because I taught class in addition to my own workout, I needed the extra calories today. Really happy with how the fat/carb/pro split ended up.


Ok, bed time now... it has been a long day.

[Kickboxing Chic]

Today's Training:

Muscle recovery & rebuilding - day off


Today's Nutrition:

Calories 1550
Fat 19%
Cards 39%
Pro 42%

[Kickboxing Chic]

Today's Training:
Had a kick-ass workout today. And because I got to the gym later than I had planned, I really had to power through it. A working mom in a time crunch = high intensity training.

1) Warm-up on treadmill - 5 minutes
2) Treadmill sprint intervals (1 min high intensity: 15 sec recovery) x4 sets
3) Circuit - Round 1
a) Push-press x10 (20 lb DBs)
b) Deep step-ups x15/leg (20 lb DBs)
c) DB swings x15 (25 lb DB)
d) Bulgarian lunges x12-15/leg (25 lbs)
e) Spiderman push-ups - as many as possible
f) DB rows x12-15/side (35 lb DB)
4) Repeat treadmill sprints (BTW - I had the incline on 8 out of 15)
5) Circuit - Round 2
6) Repeat treadmill sprints (same incline)
7) Circuit - Round 3

I burned 500+ calories in just over an hour.

Today's Nutrition:
Started strong today but not sure where I ended up after dinner. The neighbors invited us over for Pho (Vietnamese soup) that is sooooo good. I'm sure I ate way too many carbs with the noodles and the sodium content is by no means low. Other than that, it could have been worse. But our boys are the same age and like to play together, so I could not turn down the offer. Without the Pho, I was on track.

Calories: 1340
Fat: 23%
Carbs: 38%
Pro: 39%

I am going to try and cut down to a 4 day training week the next couple weeks to see if it helps with some health issues I'm having. And that means tomorrow is an "off" day. But I'm still working on convincing myself of this (especially after tonight's dinner). We'll see in the morning.

[Kickboxing Chic]

February 19, 2008 (Tues):
Day off

February 20, 2008 (Wed):
Circuit
a) Split squat w/ a toe to calf touch (touch top of foot to back of calf) x12 w/ 25 lb DBs
b) Chest press/DB fly combo on stability ball x8 w/ 25 lb DBs
c) DB squats x10-12 w/ 30 lb DBs
d) Rear delt raises x12-15 w/ 15 lb DBs
e) Single-leg stability ball leg curls x12-15 per leg
f) Stability ball pass (pass from feet to hands, extend arms over head, then pass back to feet) x10
g) Burpees x12
**Repeat circuit 3x**

Cardio HIIT (on elliptical)
Warm-up - 3 minutes
High intensity L7 - 2 minutes
Recovery L7 - 1 minute
High intensity L9 - 2 minutes
Recovery L9 - 1 minute
Repeat L9 interval 4 more times (5 total)
Cool-down - 2 minutes

February 21, 2008 (Thurs)
**Lite training day**

Cardio HIIT Pyramid Style(on elliptical)
Warm-up - 5 minutes
High intensity L7 - 2 minutes
Recovery L7 - 1 minute
High intensity L8 - 3 minutes
Recovery L8 - 1 minute
High intensity L9 - 4 minutes
Recovery L9 - 1 minutes
High intensity L9 - 4 minutes
Recovery L9 - I minute
High intensity L8 - 3 minutes
Recovery L8 - 1 minute
High intensity L7 - 2 minutes
Recovery L7 - 1 minute

Short BW Circuit:
a) Low back extensions on stability ball x15
b) Off-set push-ups w/ one hand on a medicine ball x10/side
c) Tricep push-ups w/ hands on a medicine ball x15
d) Push-ups w/ hands on a stability ball x15
e) Stability ball crunch w/ one leg held up x10/leg
**Repeat 2x)

February 22, 2008 (Fri)
Indoor cycling class (60 minutes) - Strength ride
-> About a 500 calorie burn

Leg stuff
a) BB Deadlifts - x12 for 4 sets (45 lb bar plus 70 lbs)
b) Leg press - Full ROM set 10 reps bottom half of range, 10 reps top half of the range, 10 reps full ROM for 2 sets (140 lbs)
c) Hamstring curls x10-12 for 3 sets (100 - 120 lbs)
d) Leg extensions x10-12 for 2 sets (120 lbs)


For my final workout of the week (Saturday), I think I'll do some HIIT cardio and tabata rounds for upper body. I do tabata rounds every 2 or 3 weeks and they alway make my arms jello for he rest of the day. Thank god my son does not need to be carried any more

Until next week...

[Kickboxing Chic]

I haven't done a split routine in a while, so to change things up I've put one together that I plan to do the next few weeks. I was sore (in the worked areas) for 1-5 days after each training session. For example, I felt the chest/tri workout for 2 days afterwards and the leg workout for 5 days afterwards. Here goes:

**March 10th**

HIIT Cardio - Treadmill:
> Warm-up 5 minutes
> 7% incline - 2 mins @ 6.7 mph/30 secs @ 6.0 mph, repeat for 2 interval sets (5 minutes total)
> 8% incline - 2 mins @ 6.7 mph/30 secs @ 6.0 mph, repeat for 2 interval sets (5 minutes total)
> 9% incline - 2 mins @ 6.7 mph/30 secs @ 6.0 mph, repeat for 2 interval sets (5 minutes total)
> Cool-down 2 minutes

Strength Training - Chest and Triceps:
> SS #1 - 3x through
a) DB pullover x10-12 w/ 40 lb DB
b) Close-grip push-ups w/ feet on bench x10

> SS #2 - 3x through
a) Decline bench press w/ BB x10
b) Decline tricep extensions w/ DBs x10 (lying decline adds an interesting twist)

> SS #3
a) Cable flys x10 w/ 40 lbs on each side
b) Tricpe dips on a bench x10

**March 11th**
Rest and recover - no training

**March 12th**

Strenght Training - Legs:
> SS #1 - 3x through
a) DB squats x12 w/ 30 lb DBs
b) DB jump squats x15 w/ 10 lb DBs

> SS #2
a) Elevated split squats (front foot on a step bench) w/ 25 lb DBs and all BW forward x12
b) Jumping lunges x10 sets w/ 10 lb DBs

HIIT Cardio - Elliptical:
> Warm-up 3 minutes
> L7 med/high intensity - 1 min
> L8 high intensity - 1 min
> L9 high intensity - 1 min
> Repeat 5x through

Note: I was sore for 5 days after this one... very sore! And I had a difficult time controlling my HR. But I will do this one again next week.

**March 13th**

HIIT Cardio - Elliptical:
> Warm-up 5 minutes
> L7 high intensity 1 min/15 secs recover - repeat 4x (total 5 mins)
> L8 - same thing
> L9 - same
> Cool-down

Strength Training - Shoulders/delts:
> Giant Set #1 - 3x through
a) Stick-ups x10
b) Arnold presses x8 w/ 20 lb DBs
c) Single-arm lateral raises x10 w/ 10 lb DB

> Giant Set #2 - 3x through
a) One-arm push-ups (on knees) x10/side
b) Rear delt raises x12-15 w/ 15 lb DBs
c) Up-right rows (standing on one leg) x10 w/ 20 lb DBs

**March 14th**

Strength Training - Back
> Lower back extenstions (no weight) x15 - 2 sets
> SS - 3x through
a) Under-hand grip rows (smith machine - 75 lbs) x10
b) Straight-arm press-down (40 lbs) x10
> Pull-ups (assisted machine) - 3 sets

Cardio - 60 min indoor cycling class
> Strength ride

**March 15th**

HIIT Cardio - Elliptical:
> Warm-up 5 minutes
> High intensity - 2 mins
> Active recovery - 1 min
> High intensity - 3 mins
> Active recovery - 1 min
> High intensity - 4 mins
> Active recovery - 1 min
> High intensity - 4 mins
> Active recovery - 1 min
> High intensity - 3 mins
> Active recovery - 1 min
> High intensity - 2 mins
> Active recovery - 1 min
> Coold-down

Core Work:
> Double crunch with stability ball b/t feet and medicine ball in hands x12-15 (Note: I had sore abs for 2 days after this one and I just made this one up.)
> Oblique crunch on stability ball x12/side
> Bicycle x50
> Stability ball plank
> Repeat

**March 16**

I teach kickboxing on Sundays. While I do sweat and get some calorie burn, I don't count this as a training day. I'm there to help others train

[Kickboxing Chic]

Continued with a split routine again this week. Went well again this week, although I was not as sore. Wish I could fit in one more leg day. Oh well, the indoor cycle class I take on Fridays is a strenght ride, so a good leg workout is had then.

**March 17th**

HIIT Cardio - Elliptical:
> Warm-up 5 minutes
> L7 - 2 mins high intensity/30 secs active recovery, repeat for 2 interval sets (5 minutes total)
> L8 - 2 mins high intensity/30 secs active recovery, repeat for 2 interval sets (5 minutes total)
> L9 - 2 mins high intensity/30 secs active recovery, repeat for 2 interval sets (5 minutes total)
> Cool-down 2 minutes

Strength Training - Chest and Triceps:
> SS #1 - 3x through
a) DB pullover x10-12 w/ 30 lb DB
b) Tricep dips on stability ball x15

> SS #2 - 3x through
a) DB chest press on stability ball x9 w/30 lb DBs (a new max weigh!)
b) DB tricep extensions on stability ball x10-12 w/10 lbs

> SS #3
a) DB flys x8-10 w/ 25 lbs
b) Close-grip push-ups x8-10 (I was burnt by this point)

**March 18th**
Rest and recover - no training

**March 19th**

HIIT Cardio Warm-up - Treadmill:
>warm-up 5 minutes (walk/light jog)
>1 min @6.7 mph/1 min @ 6.0 mph - 8% include
>Repeat 4 more times for a total of 5 interval sets

Strenght Training - Legs:
> SS #1 - 3x through
a) DB squats x12 w/ 35 lb DBs
b) DB jump squats x15 w/ 10 lb DBs

> SS #2 - 3x throug
a) Elevated split squats (front foot on a BOSU) w/ 25 lb DBs and all BW forward x12
b) Jumping lunges x10 sets w/ 10 lb DBs

>SS #3 - 2x through
a)BOSU push-ups (flat side up) x10
b)BOSU mt climbers (flat side up) x30

>SS #4 - 2x through
a)Lying hamstring curls (machine) x10 70 lbs
b)bungees (like a squat thrust/burpee, but you don't stand up) x12

Good workout, got in the primary focus (legs), plus a little upper body. I didn't need to do much cardio because I had the plyo work mixed in.

**March 20th**

Strength Training - Shoulders/delts:
> Giant Set #1 - 3x through
a) Stick-ups x10
b) Arnold presses x8 w/ 20 lb DBs
c) Single-arm lateral raises x10 w/ 10 lb DB

> Giant Set #2 - 3x through
a) One-arm push-ups (on knees) x10/side
b) Rear delt raises x15 w/ 15 lb DBs
c) Up-right rows (standing on one leg) x10 w/ 20 lb DBs

HIIT Cardio - Elliptical:
> Warm-up 3 minutes
> L8 high intensity 1 min/15 secs recover - repeat 4x (total 5 mins)
> L9 - same thing
> L10 - same
> Cool-down

**March 21st**

Strength Training - Back
> Lower back extenstions (no weight) x15 - 3 sets
> SS - 3x through
a) Under-hand grip rows (smith machine - 75 lbs) x10
b) Straight-arm press-down (50 lbs) x10
> Pull-ups (assisted machine) - x7-8 3 sets
> Chin-ups (not assisted) - x4 1 set

Cardio - 60 min indoor cycling class
> Strength ride

**March 22nd or 23rd**
Since it is Easter weekend, I don't have kickboxing class. On one of the days I'll do some cardio and core training. I'll take the other day off and perhaps do something active (go for a walk with my son or play at the park). I haven't slept too well this week, so I'm very tired. I'm learning that rest is VERY important and actually contributes to good results.

[Kickboxing Chic]

The week started a little rough, but had some strong workouts toward the end.


**March 24th**

Strength Training: Chest and Triceps

>SS #1 - repeat A and B 3x, then finish w/ C
a)DB pull-overs (lying on a stability ball) x12 w/ 30lb DB
b)Close-grip push-ups x15
c) cardio/cal set
i. jumping jacks x100 (first 50 w/ 5lb DBs, second 50 with no weight)
ii. mt climbers x100
iii. burpees x15

>SS #2 - same as SS #1
a)chest press x8-10 w/ 30lb DBs (new max)
b)tricep overhead extensions x10-12 w/ 10lb DBs
c)cardio/cal set - same as SS#1

>SS #3 - same as SS #1 and #2
a)DB flys lying on a stability ball x10 w/ 25lb DBs (final set was truely to failure)
b)tricep dips on a stability ball x15

I was very tired today, which is why I ditched the cardio and just did the jack/mt climbers/burpee sets. Although, I could not do the third set. I promised myself I would not push it if my body was telling me otherwise. Instead, we'd try again tomorrow.

**March 25th**

Strength Training: Leg Day
>SS #1 - Repeat for 3 sets
a)split squat w/ front foot on a low step bench x12/leg with 25lb DBs
b)jumping lunges x10-11/leg w/10lb DBs

>SS #2 - Repeat for 3 sets
a)DB squats x12 w/ 30 lbs (I can do these with 35s but the heaviest weights I have at home are 30s)
b)jump squats x15 w/10 lb DBs

HIIT Cardio: Elliptical
- Warm-up 3 mins
- Level 8 -> 2 min high/1 min active recovery, repeat for 2 interval sets
- Level 9 -> same
- Level 10 -> same
- Level 7 -> same but only one set

The cardio was tough after the leg work... LOVED IT!!

**March 26th**

HIIT Cardio: Treadmill
- warm-up 5 mins
- 7% grade 2 min @ 6.7 mph/1 min @ 6.0 mph x2 interval sets
- 8% grade - same
- 9% grade - same
- 7% recovery

Strength Training: Shoulders/Delts
> SS #1 - repeat for 3 sets
a)Arnold presses (standing on a BOSU) x10 w/ 20lb DBs
b)1-arm side raises x12 w/ 12lb DB

> SS #2 - repeat for 3 sets
a)rear delt lifts/reverse flys x12-15 w/ 15lb DBs
b)inverted rows x10 w/ BW

> SS #3 - repeat for 3 sets
a)1-arm push-ups x 10/side
b)up-right rows (standing on a BOSU) x12 w/ 20lb DBs

**March 27th**
Rest, recovery, and prepare for the next day's training

**March 28th**

Strength Training: Back

>SS #1 - repeat for 3 sets
a) low back extensions
b) straight-arm press-down

>SS #2 - repeat for 3 sets, except did a 4th on the deadlifts
a) Barbell deadlifts x10
b) close-grip rows x10

Cardio: 60 min indoor cycling

**March 29th**

>Set 1:
a) intervals on the treadmill - 1 min @ 6.8/6.9 mph: 15 sec @ 6.0 mph, repeat 4 times for a total of 5 minutes
b)Knee tucks on a bench - standard x10, oblique x10/side
c)chin-ups (underhand) x6
Repeat B and C 3x

>Set 2:
a) intervals on the treadmill - same but repeat 5 times
b) decline mt climbers (feet on bench) x20 sets
c) BW dips x10
Repeat B and C 3x

>Set 3:
a) intervals on the treadmill - same as set 2
b) decline bench reverse crunch/leg lifts x10
c) assisted pull-ups x7-8
Repeat B and C 3x

Final interval set on the treadmill

Felt pretty strong today... compared to Monday

**March 30th**

Teach kickboxing class - my turn to torture others

[Kickboxing Chic]

This is the last week for this routine. So many ideas for the next one... it is always difficult to decide.

**March 31st**

Strength Training: Chest and Triceps

>SS #1 - repeat 3x
a) DB chest press x10 w/ 25s and 30s
b) DB overhead extension w/ one 25 lb DB x10

>SS #2 - repeat 3x
a) DB flys x10 w/ 25s
b) Stability ball dips x12-15

>SS #3 - repeat 3x
a) DB pullovers lying on a stability ball x10-12 w/ 30lb DB
b) Close-grip push-ups x10-11

HIIT Cardio: Elliptical
a) Warm-up 3 mins
b) L9 2 mins (high intensity/max effort)
c) L7 1 min (active recovery)
d) L10 2 mins (high intensity/max effort)
e) L8 1 min (active recovery)
f) repeat d) and e) 4 more times for a total of 5 interval sets
g) cool-down

**April 1st**

Rest/recovery day

**April 2nd**

HIIT Cardio: Treadmill
a) warm-up walk/jog 5 mins
b) 7% incline 1 min @ 6.7 mph/15 sec @ 6.0 mph - repeat 4 times
c) 8% incline 1 min @ 6.7 mph/15 sec @ 6.0 mph - repeat 4 times
d) 9% incline 1 min @ 6.5 mph/15 sec @ 6.0 mph - repeat 4 times (had a hard time finishing this last set)
e) cool-down

Weight Training: Legs
> SS #1 - repeat 3x
a) Bulgarian split squat (one foot on bench) x12 w/ 25s
b) Jumping lunges x10-11 (per leg) w/ 10 lb DBs

> BOSU push-ups x15

> SS #2 - repeat 3x
a) DB squats x10 w/ 35s
b) Jump squats x15 w/ 10lb DBs

> BOSU push-ups x15

> Standing calf raises x15 - 2 sets

Note: This was a pretty intense workout; burned 500+ calories in just one hour.

**April 3rd**

Weight Training: shoulders/delts

> SS #1 - repeat 3x
a) DB row/shoulder press combo sitting on stability ball x10 w/ 15-20 lb DBs (started with 20s but had to reduce to 15s to do the last few reps)
b) Side lateral raises x10 w/ 10 lb DBs (lifted DBs higher than shoulder height)

> SS #2 - repeat 3x
a) Stick-ups x10
b) DB rear delt lifts x15 w/ 15s

> SS #3 - repeat 3x
a) Single-arm DB swings x10-12 w/ 20lb DB
b) 1 arm push-ups x10/side

Cardio: Punching bag
Didn't feel much like a HIIT session on my elliptical, so I hammer on my punching bag for 20 minutes. I was a stressful week.

**April 4th**

HIIT Cardio: Treadmill
a) Warm-up walk/jog 5 minutes
b) 7% grade 2 mins faster pace/1 min recovery pace
c) 8% grade - same
d) 9% grade - same
e) cool-down

Weight Training: Full body (BB.com's The 300 Workout - modified)
> Pull-ups (assisted machine) x25 - rest as needed until all 25 reps were completed
> Deadlifts x50 w/ 90 lb BB - again rest as needed
> Push-ups w/feet on bench x50 - rest as needed until all 50 reps were completed
> Step-ups x25/leg with 15 lb DBs
> Bench knee-ups x50
> Single-arm clean and press x25/side w/ 15 lb DB
> Inverted rows x10 - chin-ups x5 - inverted rows x10

**April 5th**

Primarily did cardio today.

HIIT Cardio: Elliptical
a) warm-up 5 mins
b) L8 1 min max effort
c) L8 1 min active recovery in a squat position
d) L8 2 min max effort
e) L8 1 min active recovery in a squat position
f) L8 3 min max effort
g) L8 1 min active recovery in a squat position
h) L8 4 min max effort
i) L8 1 min active recovery in a squat position
j) repeat 4-3-2-1 back down the pyramid

Core work

**April 6th**

Kickboxing class... my turn to inflict pain on others.

[danapetersen]

Originally Posted by Kickboxing Chic

This is the last week for this routine. So many ideas for the next one... it is always difficult to decide.

**March 31st**

Strength Training: Chest and Triceps

>SS #1 - repeat 3x
a) DB chest press x10 w/ 25s and 30s
b) DB overhead extension w/ one 25 lb DB x10

>SS #2 - repeat 3x
a) DB flys x10 w/ 25s
b) Stability ball dips x12-15

>SS #3 - repeat 3x
a) DB pullovers lying on a stability ball x10-12 w/ 30lb DB
b) Close-grip push-ups x10-11

HIIT Cardio: Elliptical
a) Warm-up 3 mins
b) L9 2 mins (high intensity/max effort)
c) L7 1 min (active recovery)
d) L10 2 mins (high intensity/max effort)
e) L8 1 min (active recovery)
f) repeat d) and e) 4 more times for a total of 5 interval sets
g) cool-down

**April 1st**

Rest/recovery day

**April 2nd**

HIIT Cardio: Treadmill
a) warm-up walk/jog 5 mins
b) 7% incline 1 min @ 6.7 mph/15 sec @ 6.0 mph - repeat 4 times
c) 8% incline 1 min @ 6.7 mph/15 sec @ 6.0 mph - repeat 4 times
d) 9% incline 1 min @ 6.5 mph/15 sec @ 6.0 mph - repeat 4 times (had a hard time finishing this last set)
e) cool-down

Weight Training: Legs
> SS #1 - repeat 3x
a) Bulgarian split squat (one foot on bench) x12 w/ 25s
b) Jumping lunges x10-11 (per leg) w/ 10 lb DBs

> BOSU push-ups x15

> SS #2 - repeat 3x
a) DB squats x10 w/ 35s
b) Jump squats x15 w/ 10lb DBs

> BOSU push-ups x15

> Standing calf raises x15 - 2 sets

Note: This was a pretty intense workout; burned 500+ calories in just one hour.

**April 3rd**

Weight Training: shoulders/delts

> SS #1 - repeat 3x
a) DB row/shoulder press combo sitting on stability ball x10 w/ 15-20 lb DBs (started with 20s but had to reduce to 15s to do the last few reps)
b) Side lateral raises x10 w/ 10 lb DBs (lifted DBs higher than shoulder height)

> SS #2 - repeat 3x
a) Stick-ups x10
b) DB rear delt lifts x15 w/ 15s

> SS #3 - repeat 3x
a) Single-arm DB swings x10-12 w/ 20lb DB
b) 1 arm push-ups x10/side

Cardio: Punching bag
Didn't feel much like a HIIT session on my elliptical, so I hammer on my punching bag for 20 minutes. I was a stressful week.

**April 4th**

HIIT Cardio: Treadmill
a) Warm-up walk/jog 5 minutes
b) 7% grade 2 mins faster pace/1 min recovery pace
c) 8% grade - same
d) 9% grade - same
e) cool-down

Weight Training: Full body (BB.com's The 300 Workout - modified)
> Pull-ups (assisted machine) x25 - rest as needed until all 25 reps were completed
> Deadlifts x50 w/ 90 lb BB - again rest as needed
> Push-ups w/feet on bench x50 - rest as needed until all 50 reps were completed
> Step-ups x25/leg with 15 lb DBs
> Bench knee-ups x50
> Single-arm clean and press x25/side w/ 15 lb DB
> Inverted rows x10 - chin-ups x5 - inverted rows x10

**April 5th**

Primarily did cardio today.

HIIT Cardio: Elliptical
a) warm-up 5 mins
b) L8 1 min max effort
c) L8 1 min active recovery in a squat position
d) L8 2 min max effort
e) L8 1 min active recovery in a squat position
f) L8 3 min max effort
g) L8 1 min active recovery in a squat position
h) L8 4 min max effort
i) L8 1 min active recovery in a squat position
j) repeat 4-3-2-1 back down the pyramid

Core work

**April 6th**

Kickboxing class... my turn to inflict pain on others.

Hi,

I like your workouts! I have a few questions for you.

On your weight training what do the "s" mean in example 25s and 30s? lbs..seconds?

And on the HIIT Elliptical what do you mean by the 1 minute squat position? Is this on the machine or do you get off? Where did you pick this technique up from?


Thanks,

Dana

[Kickboxing Chic]

Hi Dana,

The "s" in 25s, 30s, 10s, etc is in reference to dumbbells. Such as 25lb dumbbells. Sorry for funky shorthand... it was getting late.

The squat position for 1 minute on the elliptical is when I crouch down or squat while still moving the pedals on the elliptical. But you need to maintain good squat form with glutes/hips pushed backwards and down, while keeping your back flat. I also do NOT hold onto the hand rails when doing this. I got this particular idea from indoor cycling class. Some instructors have you hover over the seat with your glutes pushed toward the back part of the seat. So you aren't really sitting, but not standing either. I figured I could get the same effect on an elliptical. To get your HR up, you can transition from a normal standing position on the elliptical to a squat position. I often do 8 counts standing, 8 counts squatting, 4 counts standing, 4 counts squatting, then 2 counts of each, then a set of singles. Another idea from indoor cycling.

Between being a mom and working fulltime (on top of everything else involved in keeping a household up and running), I find it hard to get to the gym as frequently as I like. So I've built up a small gym in my garage and that's where I workout about 3-4 days/week. With just some basic equipment (DBs, bands, jump roap, stability ball, medicine ball, and an elliptical), I've learned to get very creative. I have to admit, I can kick my own butt pretty good with just these things. Also, I really only have about 1 hour to get it done. So I'm always finding ways to increase the intensity.

Lengthy answer... hope that covers it.

~mvb

[danapetersen]

Originally Posted by Kickboxing Chic

Hi Dana,

The "s" in 25s, 30s, 10s, etc is in reference to dumbbells. Such as 25lb dumbbells. Sorry for funky shorthand... it was getting late.

The squat position for 1 minute on the elliptical is when I crouch down or squat while still moving the pedals on the elliptical. But you need to maintain good squat form with glutes/hips pushed backwards and down, while keeping your back flat. I also do NOT hold onto the hand rails when doing this. I got this particular idea from indoor cycling class. Some instructors have you hover over the seat with your glutes pushed toward the back part of the seat. So you aren't really sitting, but not standing either. I figured I could get the same effect on an elliptical. To get your HR up, you can transition from a normal standing position on the elliptical to a squat position. I often do 8 counts standing, 8 counts squatting, 4 counts standing, 4 counts squatting, then 2 counts of each, then a set of singles. Another idea from indoor cycling.

Between being a mom and working fulltime (on top of everything else involved in keeping a household up and running), I find it hard to get to the gym as frequently as I like. So I've built up a small gym in my garage and that's where I workout about 3-4 days/week. With just some basic equipment (DBs, bands, jump roap, stability ball, medicine ball, and an elliptical), I've learned to get very creative. I have to admit, I can kick my own butt pretty good with just these things. Also, I really only have about 1 hour to get it done. So I'm always finding ways to increase the intensity.

Lengthy answer... hope that covers it.

~mvb

Awesome! Thank you!

It makes a lot more since now that you mentioned the cycling because I do a lot of Spin. Thanks and good luck with all your goals!

Dana

[Kickboxing Chic]

I was able to do most of my training at the gym this week than in my garage gym. So I was pretty pumped up about that and going to the gym is something I look forward to.

**April 7th**
Rest and recovery day... I totally needed it so gave myself permission to take it. I usually convince myself by promising a high intensity workout the next day.

**April 8th**
Weight Training (Shoulders, Triceps, and Obliques):
SS #1 - 3x through
a) Cross-leg DB shoulder press (cross ankle over knee) x8 reps w/ 20s followed by x5 reps w/ 15s
b) Single-arm DB lateral raise while leaning on stability ball x8 w/ 8 lb DB followed by x5 w/5 lb DB

Tricep push-ups w/ hands on medicine ball x20

SS #2 - 3x through
a) DB Rear delt lifts x8 w/ 20s (most weight I've done for this exercise)
b) Single-leg cheerleaders x8 sets with 8 lb DBs

Tricep push-ups w/ hands on medicine ball x20

SS #3 - 2x through
a) Stability ball obique crunches x15 per side
b) oblique leg lifts x15 per side
c) side plank 45-60 sec

Tricep push-ups w/ hands on medicine ball x20

HIIT Cardio: elliptical
*
* Warm-up 3 minutes
* Level 8 - 60 sec high intensity/15 sec active recovery x4 sets
* Jump set 1 minute (alternating standing/squating position)
* Level 9 - 60 sec high intensity/15 sec active recovery x4 sets
* Jump set 1 minute
* Level 10 - 60 sec high intensity/15 sec active recovery x4 sets
* Jump set 1 minute

Recovery the day prior was worth it.

**April 9th**
HIIT Cardio (treadmill):
*Warm-up walk/jog 10 minutes
* 7% grade 90 sec @ 6.7 mph/30 sec @ 6.1 mph
* 8% grade - same
* 9% grade - same

Weight Training: glutes, calves, quads
SS #1 - 3x through
a) Bulgarian squats x12 w/ 25 and 30 DBs (30s = new max)
b) Standing calf raises x10 toes forward, x10 toes out, x10 toes in

BOSU push-ups x20

SS #2 - 3x through
a) Lateral lunges x12 w/ 20 lb DBs
b) Seated calf raises x12

BOSU push-ups x20

SS #3 - 2x through (ran out of time)
a) leg extensions x10
b) burpees x10

**April 10th**
Bodybuilding.com's "The 300 Workout"
a) pull-ups x25 (assisted)
b) Deadlifts x50
c) Decline push-ups x50
d) box jumps x50
e) Floor wipers x50
f) Single-arm clean-and-press x25/arm with 15 lb DB
g) chin-ups x19 (set 1 x7, set 2 x7, set 3 x6)

Cardio (stair climber):
30 minutes using a pyramid interval - increasing the intensity every 4 minutes, once at the top, reducing the intensity every 2 minutes

**April 11th**
Mixed up HIIT cardio and weight training:
a) Treadmill warm-up 8 minutes
b) Treadmill intervals 60 sec @ 7mph/15 sec @ 6.1 mph x4 sets (7% incline)
c) Decline single-arm chest press x10 w/ 30 lb DBs
d) Inverted pull-ups x12
*Repeat c) and d) for two more sets; total 3x through
e) Treadmill intervals 60 sec @ 7mph/15 sec @ 6.1 mph x4 sets (7% incline)
f) Single-arm cable rows x10 w/ 60 lbs
g) Incline DB flys x10 w/ 25 lb DBs
*Repeat f) and g) for two more sets; total 3x through
h) Treadmill intervals 60 sec @ 7mph/15 sec @ 6.1 mph x4 sets (7% incline)

Kept today's workout less intense. I was pretty sore from the leg work I did on Wednesday and maybe Thursday.

**April 12th**
Tomorrow I plan to do some HIIT Cardio on my treadmill followed by some abdominal and lower back work. Since I have to teach kickboxing on Sunday, nothing too crazy.

**April 13th**
Kickboxing class - me running around pushing other to work their hardest while maintaining good form

Not sure if I'm going to follow this exact routine next week, but it gave me some ideas for what I want my next 4 week training plan to look like.

[Kickboxing Chic]

I've actually done this training program for the past two weeks and will continue with it for the week of April 28th.

**Monday, April 21st**

Warm-up - Jump rope 5 minutes
Weight Training
SS #1 - 3x through
a) Stability ball shoulder press - 8 reps w/ 20s, followed by 5 reps w/ 15s
b) Rear delt lifts (very straight arms) x10 w/15s

-> Jumping jacks w/ 8lb DBs x30

SS #2 - 3x through
a) Single-arm lateral raises lying sideways on a stability ball - 8 reps w/ 8lb DB followed by 5 reps w/ 5lb DB
b) Single-arm DB row x15/side w/30 lb DB

-> Jumping jacks w/ 8lb DBs x30

Set #3 - 3x through
a) Sinlge-arm front raises x8 w/10 lb DB followed by 5 more reps with a 5lb DB

-> Final set of weighted jumping jacks x30

Cardio - Elliptical
*Warm-up 3 minutes
*Level 7 - 90 sec high intensity/30 active recovery x3 interval sets
*Level 8 - same
*Level 9 - same
*Cool-down 2 minutes

Calories Burned: 350

**April 22, 2008**
Warm-up - Jumping rope for 5 minutes
Hammered on my punching bag for about 40 minutes
Core Work
a) Stability ball/medicine ball double crunch x15
b) Stability ball knee tuck/push-up combo x10
c) Stability ball crunch w/ medicine ball x15
Repeat 2x through

Intended for today to be a light workout day. But I ended up buring around 440 calories.

**April 23, 2008**
Warm-up - BW squats, mt climbers, jacks, push-ups
Weight Training
SS #1 - 3x through
a) Step-ups onto a bench x15/leg w/ 20-25 lb DBs
b) DB Squats x12 w/ 35 lb DBs
c) Tricep dips on a bench x20

SS #2 - 3x through
a) leg curls (machine) x10 reps at 70 lbs, followed by 5 more reps at 60 lbs
b) leg extensions (machine) x10-15 using between 90 - 115 lbs
c) Dips on a roman chair (all BW) x8

HIIT Cardio - Treadmill
7% incline and 6.7 mph on the high intensity and 6.0 mph on the active recovery; format is like a pyramid
1 min high
1 min active recovery
2 min high
1 min active recovery
3 min high
1 min active recover
3 min high
1 min active recovery
2 min high
1 min active recovery
1 min high
cool-down

**April 24, 2008**
Rest and recovery day

**April 25, 2008**
BB.com's The 300 Workout minus the deadlifts (my legs were still too sore from Wednesday's leg workout)

Indoor Cycling Class
*60 minutes
*Strength ride

**April 26, 2008**

http://www.theabsexpert.com/ Skinny Jeans Workout (with some modification to match my training level/needs)

*Step-ups - 60 seconds/leg holding 20 lb DBs
*Decline mt climbers - 60 seconds
*Side-step lunges w/ DB reach - 60 seconds per side
*Jumping lunges - 60 seconds
*Pull-ups w/ knee-up x4-5 (supposed to do for 60 seconds but there is no way I could do that!)
*Rinse and repeat 2 more times (3x through total)

Cardio Interval - Treadmill
7% Incline - Started at 6.0 mph, added 0.1 mph every minute until I reached 6.6 mph
7.5% incline - same thing
8% incline - same thing

I made this up on the fly and it was tougher than I thought! In fact, after this workout I burned 575 calories!

**Sunday, April 27, 2008**
Kickboxing class day. While teaching is somewhat of a workout, I don't treat this as a training day. I'm there to help those that come for my torture.