Les Mills Combat Power HIIT & ChaLEAN Extreme Push Circuit 3

Today was a busy day in which I am sure many more will be coming!!  I woke up very sore from Les Mills Combat 30 yesterday.  My upper back & shoulder blades!  This morning was  Les Mills Power HIIT.

This workout is 30 minutes in length. It involves intervals using resistance training full body exercises such as dead-lifts, squats, power cleans, and power presses. (I used my 5 lb dumbbells) It also involves body weight exercises such as push-ups, burpees, plyo lunges, jump squats and then it finishes up with a tough make you drop to your knees core routine.  My legs were toast by the end of this, & I was just praying they would recover & allow me to get my run in this evening as I had only a short 1.5 mile run planned to test my shin/foot out.  

& they recovered after a nice short nap this afternoon.  I was able to do 1.5 miles in 19.53 min.  I ran with a few walk breaks as my lungs definitely are not use to the cold anymore, but I am fully hoping to be able to take advantage to the nicer temps this week to hopefully get outside for a few more of my planned runs.  I am just happy to be back out there & able to get back into running.

Lastly I had 1 more workout planned for this evening.

CLX Push Circuit 3
1) sumo squat- 25/8
2) single arm row- L&R- 20/8
3) chest fly- 12.5/8
4) bowler lunge- L&R- 25/8
5) double arm bent over row- 15/8
6) bench press- 15/8
7) single leg sumo squat- L&R- 20/8
8) reverse grip bent over row- 15/8
9) long arm pull over- 20/8

Les Mills Combat: Day 1

I ordered this when it was on the presale & received it early Dec, but cause of my shin/foot problems I was holding off for a little.  I joined a group of Facebook that were all starting today, so I have joined them along with starting to get back into the running & continuing with ChaLean Extreme for these next 2 months. :)

Can you tell I want to hit my goals??

Anyhow, I woke up early to get my 1st Combat 30 Kick Start in & OMG I am in love!!  It's alot similar to Turbo Fire with the kicks & punches, so more than likely if you love that program you will like this one too.  :D LES MILLS COMBAT combines explosive moves from 6 martial arts disciplines to help trigger lean muscle development and burn fat. Through 7 high-energy workouts, you’ll watch as your body leans out and becomes ultra-defined . . . revealing your strong, chiseled inner warrior!

I can't wait to see what the rest of these workouts are like & I am already looking forward to waking up early tomorrow morning for it!! :)

ChaLEAN Extreme Push Circuit 2

Last night while I was walking on the treadmill to get my 3 miles in that I had planned the Biggest Loser new season premier came on TV, so I finished the last mile while watching the beginning.

Then I still had to get my Push 2 workout in, so I popped the DVD into the laptop & was able to have both of best worlds.  :)  I will be doing the same again tonight as I am run/walking my 2 miles on the treadmill & watching it.  I love the new setup in my room as it doesn't make the treadmill so much of dreadmill. LOL  Anyhow here is my recap of the Push 2 circuit:

1) standard overhead press- 15/8
2) single leg lunge- L&R- 20/8
3) standing reverse fly- 12.5/6
4) standing arnold press- 12.5/8
5) single leg deadlift- L&R- 12.5/8
6) bent over lat raises- 12.5/8
7) frontal shoulder press- 12.5/8
8) single leg tap lunges- L&R- 12.5/8
9) lateral delt raise- 10/8

A couple of these I already have noted to move to the next weight next week, but for most part I think I was still on to where I need to be for this set. :)

Walking/Running Update

I gave my shins & feet the break they so wanted!!  I got new shoes, a plantar fascitiis sleeve, & some compression socks while I was taking the rest.  My legs have been feeling great so I decided to test the waters yesterday on the treadmill.  I was able to walk 1.5 miles with no issue & since I am just coming back I didn't want to push myself too much, so I stopped there.  Tonight I was able to walk for 2 miles no issues.  My goal is only to be walking this week & then next week, I will start out with run/walk intervals & continue working my way back.  I sat down & marked my calendar with training plans & mileage goals for a good bit of the year working on that New Year's Resolution for 1000 miles, so here goes nothing!!  Hoping everything goes good.  I am really excited for my races this coming year!!

ChaLean Extreme Push Circuit 1

I started the 2nd phase of ChaLean tonight with Push Circuit 1.  These circuits will focus on intense, heavy lifting in single muscle group moves.  We only do 1 set of 6-8 reps, but we are to go heavy enough to fail in those reps.  That's where her saying comes in.

Here is my recap:
1) standard biceps curl- 15/6
2) standard squat - 25/8
3) single-arm bent-over tricep extension - left & right -12.5/8
4) v-press biceps - 12.5/6
5) single-leg squat - 25/8
6) overhead tricep extension - 20/8
7) hammer biceps - 12.5/8
8) heel squat - 20/8
9) push-ups - 6 great form knees, 2 more form lacking

I am excited to see how far I have come since starting as I never would have thought I be able to lift most of the weights I used here & how far I will go!!  :)

Happy New Year!!!

Happy New Year Everyone!!  I hope everyone enjoyed the holidays with family & friends!  I got to spend mine in NYC with Francis & his family, but now the it's time to get to work on all these fitness goals!!  Speaking of goals here are mine for 2013!!

1- logging 1000 miles of running/walking
2- 10,000 steps per day for 5 days/week- I will be using my fitbit to track & I am going to keep a spreadsheet in my Google Drive, just ask & I will share the drive.
3- complete a half marathon or 2!  Already signed up for the MD Double with 1st on Frederick Running Festival & the 2nd at the Baltimore Running Festival

4- weigh 175 or less- this will be 35 lbs which doesn't sound like a lot, but since I have PCOS it could actually be a struggle for me at even less than a pound per week goal.  To help me with this goal I plan on eating clean with a treat meal allowed at home for every 5 lbs lost & then at the 90/10 or 80/20 rule that my other treat meals will be when I am AWAY visiting Francis & I don't always have my choice of food.  :)

5- Complete ChaLean Extreme (60 days left), Les Mills Combat (60 day program starting 1/7 along with ChaLean Extreme), & possibly P90X (90 days) & Les Mills Pump (90 days)

Good Luck with your goals/resolutions this year!!

ChaLean Day 24 & 26

I got home from NYC & finished up ChaLean's Burn Circuit tonight & with the traveling for New Year's I didn't get to post my recap for the last Burn 2 workout, so here it is:

Burn Circuit 2: Day 24

1) sumo squat with bicep curl - 8/12 (weight/reps) - 9.5/12 10/12 10/12
2) lunge with one-arm tricep extension- right & left- 5/12 - 8/12 9.5/12 10/12
3) dead lift row- 10/12 - 15/12 20/10 20/12
4) sumo squat with overhead tricep extension- 10/12 - 15/12 15/12 20/12
5) dead lift with double row- 10/12 - 15/10 15/12 15/6 (I started to really have issues with my back during these rows, so I chose to stop rather than risk further injury to my back with the rupture)
6) bowler's lunge with single-arm row- right & left- 10/12 - 15/12 15/12 15/12
7) bicep curls with abductor balance- 8/12 - no toning band - 9.5/12 w/ band 9.5/12 w/band 10/12 band
8) forward-lean lunge with double row- 10/12 - 15/12 15/12 10/12
9) triple-threat push-ups- tricep, regular, & spiderman pushups - 4 of each all on knees (triceps are really weak-fell flat on my face a couple of times, lol, desperately need work there, so I can't wait to see where I am in 90 days) - 4 of each on knees, but this time I got thru the 1st 1/2 with no problems on my knees, the 2nd half was a struggle, but I have got them done. It was such a good feeling to see that I am getting stronger & can't wait to see where I am at the end of these 90 days! 4 of each, regular pushup reg, all others on knees  4 of each on knees but better form

Burn Circuit 3: Day 26

1) sumo squat with overhead press- weight/rep- 8/12 9.5/12 9.5/12 10/12 
2) lunge with calf raise- left & right both 10/12 25/12 25/12 25/12
3) squat with lateral raise- 5/12 8/12 8/12 9.5/12
4) lunge with frontal press- 6 each leg- 8/12 10/12 10/12 12.5/10
5) squat with calf raise- 10/12 25/12 25/12 25/12
6) sumo squat with delt raises- 5/12 8/12 8/12 9.5/12
7) squat with double overhead press- 10/10 (got to failure mark, which is okay, I will go for 12 again next week) 10/12 10/12 12.5/11
8) lunge with lateral raise- 6 each leg- 8/12 10/12 10/12 12.5/11
9) sumo squat with calf raise- 10/12 20/12 20/12 20/12

I can't believe how far I have come at just the end of the Burn Phase.  I can't wait to see how things go in the Push phase.  :)