Tonight's Workout

Tonight's workout was somewhat Grok-like.  We got outside to follow our primal instincts and "play" in the sun :-).  I actually did the workout with my clients for a couple of reasons:
1. I wanted to push them a bit, and since a large portion of the workout was outside, I wanted to be with them "in the trenches" pushing them along
2. One of my members had her first night back after about 2 weeks off, so I wanted to keep her encouraged. I expected that she would have a bit of a challenge in front of her tonight.
3. I wanted to get my own workout done while there was still energy in my body. I get very motivated exercising around/with others, and I do push myself harder than I would working out alone. Other than the cardio conditioning classes, I typically don't work out with my clients often, but I think that it is appropriate at times.

Here's the workout:

Circuit:
Complete at many rounds as possible in 40 minutes
Outdoor Jog/Run - 1/4 Mile
Body Weight Squats x 15
TRX Rows x 15
Push Ups x 15
DB Bicep Curl & Shoulder Press x 15

We completed 4 rounds as a group. I personally could have gotten in at least 1 more round, but I had to keep things paced for my clients. They did a great job!!  Nobody in our group is fond of running (including me), so this was a good confidence booster. We jogged/ran the first half of the loop and power walked back for most rounds.  I'm very proud of us for pushing through, even in spite of the hot Texas sun (which I happen to love!!). We were getting cheers from passerbys in their cars saying that we were doing a great job! :-)

Finisher:
50 Heavy KB Swings

I dialed down the rest of the workout for them. We did an abbreviated finisher and skipped the abs/core work. We did take an 8-minute stretch at the end, which was good.  Here's the originally planned finisher & core work.

Originally Planned Finisher (1x):
200 KB Swings with mixed weight & grip
200 Walk-Ups "Step-Test" (each step up is counted as "1" rep. This is similar to the traditional 3-Minute Fitness Step Test. Used a 12" step.)

Originally Planned Core Work (2x):
Complete each exercise for 0:30
SB/Floor Crunches
TRX Plank
TRX Suspended Crunch
Floor/TRX Side Plank

Tomorrow night we have a Bikes & Bells Class....Looking forward to it!

Tonight's Workout - Circuit Training

Tonight's workout was just fantastic!  I'm getting so much energy and endurance back. The eating plan for the 60-day challenge is working. I'm seeing noticeable results, feeling good about myself, and all of that encourages me to push harder & longer during my workouts and eat clean outside of the gym.  I put together a really fun workout tonight. I just loved it, and I pushed myself to the limits once again.

Warm-up (5 mins): 5:00 on the elliptical + light stretching

Circuit Workout (40 mins):
Complete the following circuit as many times as possible in 40 minutes:
2H KB Swings x 20
KB OH Squat x 5/side
TRX Rows x 10
Push-ups x 10
Treadmill x 2:00-3:00 (take a few seconds to warm-up, jog or run for 2:00, take another few seconds to come down)

Cool-Down (15 mins):  5:00 treadmill walking, 10:00 spin bike

My Results: I made it through 6 complete rounds in 40 minutes, and I was going HEAVY on those swings. I really focused on getting a good bend in my knees, creating a powerful hip snap, and "hiking" the bell through my legs on the decent.  I was drenched in sweat after this workout. I put my clients through the same main circuit tonight; they alternated between the bike and treadmill on the cardio segment. They did great, and made it through 4 rounds plus final 1:30 of treadmill/bike.

Exercise	Round 1	Round 2	Round 3	Round 4	Round 5	Round 6
2H KB Swings	16kg	20kg	20kg	24kg	24kg (5-2H, 5-1HL, 5-1HR, 5-2H)!!	20kg
KB OH Squats	16kg	16kg	12kg	12kg	12kg	12kg
TRX Rows	Mid-Row	Mid-Row Alt Leg Lifts - 5L, 5R	Mid-Row Alt Leg Lifts - 5L, 5R	Low Row	Low Row	Low Row on knees!
Push Ups	On Toes	On Toes Alt leg up - 5L, 5R	Spider PushUps On Toes	On Toes Stacked	On Toes	On Knees Slow & Deep
Treadmill	2:20	3:15	2:30	2:05	2:15	2:10

Oh, and I burned about 750 calories during this workout! AWESOME!