*** Crazy Strong & Loving It for 4/30 ***

[Fitnessfreakk366]

Well, today was my last Tabata workout. I'm sad, I really enjoyed this rotation. I will definitely be doing it again.

I worked Shoulders, Back and Abs and had a killer workout. Burned tons of calories (dh fixed my HRM).

10 minute warmup on treadmill.

8 sets - 20 seconds on/10 seconds off each exercise.

2 minute rest between each exercise.

SHOULDERS
Dumbbell Upright Row:
17's - 8 sets/9-8 reps

Overhead Dumbbell Press:
10's - 8 sets/11-8 reps
***Did better on these, didn't have to stop except with 1 set. Great burn.

Lateral Raise:
8's - 8 sets/10 reps
***Lowered from 10's last week, right shoulder has been bothering me all week.

Dumbbell Shrugs:
25's - 8 sets/17-16 reps

BACK
Standing Rows:
10# vest - 8 sets/9-8 reps
***Lowered myself a bit more then usual and this made it tough.

Barbell Rows:
40# - 8 sets/13-10 reps
***Alternated underhand and overhand grips.

Dumbbell Pullover:
25# - 8 sets/9-8 reps

ABS
Tabata style:
Scissors - 8 sets/15 criss-crosses
Standing Band Crunch - 8 sets/8-9 squeezes
***Scissors killed. My quads especially. Standing Band Crunch wasn't all that hard. I concentrated on squeezing my abs tight.

HR STATS:
1 hr. 10 minute total
5 minutes below zone
1 hr. 4 minutes in zone
1 minute above zone
506 calories burned

Great way to end this rotation. Now I'll take a bread from lifting and just do cardio for the week.

That is all...

 

[fitvix]

Today was Low Impact Cardio Timesaver Premix and then abs. I was supposed to do the yoga based abs - but instead I did the Squeeze Stronger abs. **Ouch**
My legs are a little on the sore side from the plyo legs yesterday, but its all good. Today is my last day of work this week (took tomorrow off) - so I hope the day goes by quick!


Debbie - great work on your last tabata workout! Did you see really good results with that rotation?

 

[Roxie 1965]

Good Morning,

Tonite is Burn Interval and then ab burner. Posted last nites stats yesterday.

Karen-LIC timesaver is one of my favorites. I think I have it planned to do one day next month.

 

[Fitnessfreakk366]

Debbie - great work on your last tabata workout! Did you see really good results with that rotation?

Not as good as I had hoped, but I did lose 4# with it. So that is good. I'm going to continue with endurance-type training when I get back to it. Still on the fence about STS.

 

[orphylea]

Morning! I did IMAX 3 this morning- burned 570 calories, which wasn't very many more than I burned with Rhythmic Step. Hopefully the afterburn is higher, though. It was good- still a completely killer workout but I noticed that my endurance for it has improved. I hate the plie jacks interval- I always switch over to plie jumps at some point.

Gotta run! Oh and a recipe- made it up and it is delicious. Tonight will be the second time we are having it this week because I have the other half of the eggplant to use.

Eggplant, zucchini, green bean sauté

Dice ½ of a medium eggplant
Lightly steam about 1 cup of fresh green beans
Dice 1 medium zucchini

Heat skillet, put in some garlic to brown after spraying with Pam. Add veggies and sauté. Drain and dice a large can (28 ounces) of plum tomatoes with basil. Add to veggies. Dice 2 sausage-less sausages from Trader Joe’s and add to the mix. Add one 15 ounce can of tomato sauce. Add Italian spice blend and let simmer for a bit.

Serve over pasta or even better, over fresh bean sprouts.

Stats for about half of the mixture:

(Half a can of tomato sauce, half the can of tomatoes, 100g of eggplant, 100g of zucchini, 50g of green beans, 1 cup of bean sprouts, 1 sausage)

371 calories / 63 carbs / 9 fat / 22 protein / 18 fiber

 

[fitvix]

Patti - I love how you are posting recipes that you've tried out and know are good and healthy. Thank you!

 

[auntiebev]

Hi everyone. I did LIC premix this morning but skipped the abs-I'll do it Saturday. I hosted a coffee at my house this morning for 25 women so I didn't have alot of time to work out. I got up at 5 to do it but still felt like I had to rush. Have some doms from yesterday's plyo legs.

Have a good day.

Bev

 

[Roxie 1965]

Here are my eats today

Brkfst-hardboiled egg, grapefruit and 1 toast
Lunch-1/2 pb sand, carrots, banana, pudding fat free
Supper-arbys turkey salad.

 

[Boingo1]

Hey Girls...

Checking in late today, just didn't have a lot of online time today...

I did IMAX 2 Intervals 1-5 and then C&W Abs (really liked this ab work!). And then took a little break to wait for DH to come home, and went to the park for a run for 30 minutes

I have some DOMS from Plyo #3 yesterday, but not as much as #1 and 2. Mostly in my glutes and hams.

Debbie: I bet you'll be doing another tabata rotation again soon! Sounds like it was a good shake up for you!

Bev: Wow, you were busy! Good job on getting a workout in!

Roxie: have fun with Burn Interval and abs! Your menu looks pretty good today!

karen: Squeeze abs sounds intense!

Patti: I'm the same, don't do the Plie jacks for long either, usually just jump. Those KILL! Seems crazy you have the same burn as Rhythmic Step. That recipe sounds great... and I have almost all the ingredients. Will probably make it tomorrow..

Here's one of my most favorite chili recipes , and it's so easy! But it comes out so goooood and thick! Sorry I don't have the nutritional info, just the WW points...


6 Can Chili.

1 can Mexican Tomatoes
1 can FF Chicken Broth
1 can FF refried beans
1 can pinto beans
1 can black beans
1 can kidney beans
1 small onion
garlic
spices to taste (I use chili powder, cayenne pepper, cumin, salt and pepper)

2 cups = 3 points.

 

[Roxie 1965]

Here is todays statsidn't do Burn Interval did basic step with 1 set of risers instead had a headache didn't want to do anything to intense.

29min
26 in the zone
148min Hr
168 max Hr
214 cals burned.

Ab Burner
10min
3 in the zone
118min Hr
150max Hr
51 cals burned.

 

[Czechfan]

Good evening ladies!

Believe it or not I'm checking in for Thursday. Here, in Oregon as I type this its 9:16 pm Thursday. So, it still counts for Thursday then.


Here's today's workout:

Cardio Coach Volume 3, my shortened mix= 34 min.
Distance= 2.65 Miles
Calories Burned=418
W.up/Steady St. 1 (7:59) 117-136 BPM's= 65% to 75% MHR.
Challenge 1 Sprints (6:02) 134,139,138,139,142,143=65%,77%,76,77%,79%,80% MHR.
Challenge 2 Sprints (7:56) 145,144,156 BPM's= 81%,88% of MHR.
Cool Down (3:09) 135 BPM=75% of MHR.
Stretch(6:17) BPM= 88.

REST

Low Impact Circuit- Premix Cardio Blast Timesaver=48 min
Calories burned= 393
I love this workout, today it was hard on my knees and they started to protes at 39 min into it, I had to take mini brakes and then try to jump back in it when I could to finish. I hate knee problems and MS fatigue.
I still love this workout and the fun factor is definitely there for me.


STS-Ab Circuits- Yoga based Abs= 15 min
Calories burned= 92
I have to say that this did kill my wrists. I know they'll get stronger but still until that happens this is hard on them putting my weight on them in planks or pushup type positions and holding.

Tomorrow I think I'll do powerwalking on TM with Jillian Michaels and maybe KCM Kickboxing. I think I'm supposed to do STS AB Circuits wts & plates tomorrow. I'll see how my wrists feel tomorrow.

That's it for me today guys. I'm bummed that I wasn't able to afford the STS Power Tower. I really wanted that too, oh well. I'll live.

Have a great evening/sleep.

Hugs!

Nora