First off, I apologize for falling behind, but we are now back on track. Today and for the foreseeable future we will have some normal workout blogs.
With Claire having prior engagements, and myself being on baby duty because of sickness, I didn't get my workout week started until Wednesday. This actually turned out to be really cool because Wednesday happened to be February 1st, and February 1st happened to be the day the girls changed our workouts to the next phase.
This month's Phase will be Metabolic. So, the focus of our workouts will be to get our heart rate through the roof and burn as many calories as possible. The Fitness Together definition is a little more lengthy - The primary purpose of this phase is to focus on increasing movement and pace for maximum caloric burn. Either way it is a great way to lose some weight and hopefully get ripped up (striated if you will).
Today's workout was going to be a bit more cardio based so I knew I might be in trouble. It was also the first day that I started my detox diet and the negative Nancy in me just couldn't see this working out well. I, unlike usual, was wrong. I had what I felt was an awesome workout with Claire pushing me hard the whole time. Our goal was to run through this as fast as we could and see if we could finish before our next session started.
The workout consisted of the Warm Up, 2 Circuits, and Core to round it out. We decided to start on separate circuits, run all the way through both circuits, take a little rest then repeat. After taking very little rest, it took us a total of 35 minutes to complete.... Enjoy
Warm Up - Jumping Jacks - 30 Reps, Knees to Chest, Butt Kicks
Circuit 1 - 1 Rotation of :30 and 1 Rotation of 1:00 for as many Repetitions as Possible
Push Press - 16 Reps w/ 40lb DBs for Round 1, 23 Reps w/ 20lb DBs for Round 2
Sumo Squats - 19 Reps w/ 50lb DB for Round 1, 32 Reps w/ 50lb DB for Round 2
Cable Lat Pull down - 11 Reps w/ 60lb Each Arm for Round 1, 23 Reps w/ 35lb Each Arm for Round 2
DB Fly on Physio Ball - 14 Reps w/ 30lb DBs for Round 1, 31 Reps w/ 20lb DBs for Round 2
Circuit 2 - 1 Rotation of :30 and 1 Rotation of 1:00 for as many Repetitions as Possible
KB Swing - 22 Reps w/ 35lb KB for Round 1, 40 Reps w/ 35lb KB for Round 2
Jumping Pull Ups - 10 Reps for Round 1, 13 Reps for Round 2
Close Grip Push Ups - 16 Reps for Round 1, 5 Reps on Toes and 17 Reps on Knees for Round 2
Straight Leg Dead lift - 12 Reps w/ 50lb DBs for Round 1, 20 Reps w/ 50lb DBs for Round 2
Core - 2 Rounds of 1 Minute for the Side Plank, 2 Rounds of 1 Minute for Bicycle Crunch w/ 30 seconds Fast and 30 Seconds Slow
Side Plank - 1 Minute Hold for Each Side
Bicycle Crunch - 31 Reps Each Side Fast and 6 Reps Each Side Slow for Round 1, 9 Reps Each Side Slow and 27 Reps Each Side Fast for Round 2
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