Today's workout was Kelly Build and Burn premix Kickbox only , 16 minutes, 115 calories, met 6.5, heart rate average 134, max 172, 1,317 steps. I then did Z Cut (no warm up and one cool down at the end) disc 3 workouts 9 and 10, 115 average, 160 max heart rate, 1006 steps, 202 calories, 35 minutes, met 5.5. I finished off with Kelly's Body Shop workout 2 which I meant to do a couple of weeks ago. This was 32 minutes, heart rate average 105, max 149, 134 calories, met 3.8, 328 steps. Total time was 83 minutes, 451 calories.
Z Cut workout disc 3 workout 10
4 rounds
10 squat hops 10,s 1 round 12's 3 rounds
10 inverted push press with high step(she uses a chair) body weight
10 push press 10's 1 round 12's 3 rounds
10 competition burpees
disc 3 workout 11
12 lunge curls w/ side lunge 12's
20 plank pulls 15# db (this is much different than anticipated as you reach forward and pull the dumbbell toward you then walk backwards and repeat the other side when you run out of room you turn around and go the other way till you get 20 reps)
12 triceps plank leg lifts (doing leg lifts and holding the triceps push position low, if that makes sense)
20 dynamic burpees (she takes a break after 10) and this is the bonus after the 4 rounds are done
Body Shop
lat pulldowns 12# dbs 2 sets
plies 15# dbs 2 sets
combo lat pulldown and plié 12# dbs 1 set
cross chop biceps curl 15# db right and then 15# left 2 sets
single curtsies 15# dbs 2 sets
curtsies with hammer curls 12# dbs
no dumbbell lunge backs (low)
lateral raises 8# dbs 3 sets single arm all right then all left
triceps overhead extension pull down to knee 10# 3 sets right then left
no dumbbells step over the barrel
butt blaster (pizza press) 8# dumbbell behind knee 3 sets 8 reps then 4th set 8 and 8 pulses
abs, various crunches, oblique crunches, reverse crunches
Doz, I hope your nephew is going to be okay. At least you got your workout in.
Debbie, nice workout with the weights today. You are doing well with the ribs hurting.
