Here are the most recent work outs since the last “Motion is Life” post.

Wednesday:

I headed out for a sprinting work out early in the morning before the thermometer hit the roof! This wasn’t my best decision. The night before, I had felt pretty run down and was starting to feel a sore throat coming on. I should have listened to my body and taken it easier on Wednesday! By Wednesday night, I was full-blown “ick”!

Anyhow, the sprinting work out was a good one… apparently my body didn’t realize what it was going to have to deal with in the next couple of days!

I did an easy 3/4 mile jog to “the hill”. Then, one big hill sprint followed by 90 seconds of recovery jogging/walking combo. Then, 6 straightaway sprints, each approximately 40 seconds, followed by 1.5 – 2 minutes of recovery. And on the run back home, I threw in another 30 seconds of sprinting at about 80% intensity.

Thursday:

I woke up, realized I had been run over by a large object during the night, and decided to change my work out plans! I got another hour of sleep and did more of a “toning” type work out rather than a “CrossFit” type of a power work out. It’s all good. Gotta’ roll with the punches!

The work out:

25 squats on round side of Bosu ball with medicine ball held straight overhead

16 hanging rows (hanging from the frame of the trampoline)

20 side-to-side push-up “pops” over the Bosu ball

42 walking lunges with 2 x 25 lbs. dumbbells

(then I decided to take it a bit easier, since breathing wasn’t as easy as usual!)

with the Bowflex cables I did:

15 reverse-grip triceps kickbacks with 30 lbs. each side

15 eccentric contractions biceps curls with 30 lbs. each side

16 external shoulder rotation moves with 30 lbs. each side

(repeat these 3 exercises)

10 lateral shoulder raises with 2 x 15 lbs. db’s, sitting at 45 degree angle

15 triceps French presses with 2 x 35 lbs. cables

30 alternating cross-body biceps “upper cuts” curls with 2 x 35 lbs. cables

(repeated same 3 exercises, but…)

did 15 lateral raises

used 40 lbs. cables for the triceps and biceps exercises

Total time: approx. 25 minutes

Then, I jogged 1/2 mile with the kids at track and field, and did an easy walk for another mile.

For several ideas and strategies for fat burning, health enhancing work outs, check out “The 7 Essential Keys to Shedding Toxic Fat & Unwanted Pounds”. You’ll find the latest, most scientific information about lifestyle choices that match your innate genetic requirements for optimal health and optimal body composition.