20 Minute Lunge & Deadlift Challenge

Even though I was sore for 5 days, I did enjoy my 400 lunges challenge last week that I gave myself.  Going to do a repeat of it today but alternating in Deadlifts with two 30 lbs dumbbells.  Looks like this:

Set Timer for 20 minutes

Set Gymboss to 1:00

Every minute, on the minute, do 5 Half Burpees (or 3 standard burpees (that means with the push-up))
Then after your burpees, do walking Lunges. then ~
Beep - do burpees again, followed by Deadlifts
Beep - do burpees again, followed by walking lunges again
Beep - do burpees again, followed by Deadlifts again

Get the picture? 

I'll be listening to this song during my workout, on repeat for 20 minutes -


Then I'll go take a shower and get dressed and get to the million things I should do today (since it's almost 1pm, yikes!) ~ have a great day!

Update - my arms are sooo sweaty.  I had a telephone call after 10 minutes, paused my timer, thought I started it again after I was off the phone but I didn't so I think I added 4 minutes in there without being timed - 24 minutes baby!  Ooh I'm drippin', woo, gonna go stretch.

Nicole, I'm training you when you get here, so watch out!!!

Angry Trainer Workout

This is a workout from the Angry Trainer that I modified just a little bit (I am going to do both sides of an exercise (like gladiator) rather than do one side each round cause if I tried it that way I know I'd forget if I'm on the left or right side.)

Set your gymboss for 10/20 and do each
1 round (7 minutes) -

• Little People (stay in low squat, low left lung forward
• Hip Drive (dumbbell swing)
• Gladiator
• - other side Gladiator
• Bottom Burpee
• One Legged Jumps (back lunge with knee up jump)
• - other leg One legged jumps
• Swiss Ball Twist Roll Ins
• Dumbbell Snap (pull with the elbow in a row, then press up)
• - other side Dumbell Snap
• Rocking Abs
• Bird Dogs (knee to elbow under and extend)
• - other side Bird Dogs
• Burpee Jump Squats

Rest 10 seconds and repeat 2, 3 or even 4 sets if you can handle it!

ZWOW #30

My legs are still sore from my 400 lunges on Monday.  Guess I haven't been keeping up with keeping them worked as much as I thought.  But I was able to do Zuzka's workout of the week (Zwow) today - Zwow 30 today which is a "beat your time" of Zwow 1.

Complete as 3 rounds for time
1 round =

• Dive bombers (10x)
• 5 Burpees
• Squat with Side Leg Lift (20/20)
• 5 Burpees
• Side Plank Lift (10/10)
• 5 Burpees
• Pistol Squat (10x)
• 5 Burpees

I didn't do pistol squats, I did a 1 minute wall squat each round instead.  But I think my hips have issues that could be helped if I did do pistol squats, so I'm gonna start doing them modified and try to work my way up.  I'll just do them on the stairs.

As for my time... my timer got stopped by the baby at the end of round 2, then I got pulled away so there was a 10 minute interruption in the middle of it.  Annoying, but sometimes I annoy Sophia too, as you can tell by the look she's giving me here.

haha - So we just grin and bear it.  :)  Still, love short and intense workouts that just use your bodyweight, you can even do a lot of them barefoot like this guy did ~ His pistol squats are awesome, great job!

MusclePants

Here's my hubby in 2002 when we were both Body-for-LIFE-ing together. He was pretty proud of his abs. I was too. I've told him I'd like them this year for my Christmas present (giving him a few months to get on it)
He's always been a slender fellow, still is lean looking, but his shoulders are a little slumped these days from years of crouching over a lap top and having a heavy yoke to bear. I keep trying to get him to workout with me - "It's just 20 minute of torture, sweetie, that's all!" He'd rather go to the gym though, where he can zone out his brain watching tv as he runs on the treadmill. His poor little brain is already so overworked. Still, we'll see if I get my Christmas wish!

Blueberry Protein Shake

These are my new favorites -

1/2 c. water
1 scoop vanilla protein powder
2 c. blueberries
5 drops vanilla stevia
6 ice cubes (or 12 half filled for easier blending)
2 tsp Konsyl

Mmmm!

protein powder 90 cal
2 cups blueberries 140 calories
Konsyl 6 calories
Total - 236 calories

(side note - I read blueberries might help me overcome my thorn in the flesh. I drink tons of water and exercise, doesn't make a difference. Hoping these blueberry shakes work, plus adding some Konsyl psyllium.)

Walking Lunge and Burpee Challenge

Time yourself for 400 Lunges with 3 burpees each minute on the minute - GO!

My time 16:44, so that means I did 400 walking lunges (no weights) and 48 burpees total. And I'm sweatin'! Finally I can go shower for today before hubby comes home from work

Do It!

"Welcome the task that makes you go beyond yourself and you will grow."

-Sister Julie B. Beck's mother's Motto - reference here.