Workout of the Day
Warm Up
10 Dogging Cobras
5 Squat Walk (with added Pushup & Jump)
10 Prisoner Squats
5 Squat Walk (with added Pushup & Jump)
Circuit (4 rounds)
10 Standing Hammer Curls
20 Squats
5-5-10 Clock-In Pushups
20 Squats
10 Skull Crushers
Bonus Abs: 10/10 Extended Crunch on Stability Ball (3 sets)
POP Pilates: Stretching for Flexibility (10 min)
WORKOUT BREAKDOWN
Last night, I decided to enter Fit Villains’ 1000 Squats Challenge, which consists on doing 1000 Squats through the course of the week. (MORE DETAILS!) They started on Monday, so I’m going to play catch up. I counted all the squats I did on yesterday’s routine (Bulgarian Squats + Jump Squats) PLUS I squatted my way through David Guetta’s “Titanium” in order to complete 200 squats for the day. For the rest of the week, I’m going to be sprinkling Squats here and there in order to reach the 200 count every day ‘til Sunday.
My lower body was sore today (already!). Any other day, I would have probably skipped doing any lower body work, but as you see, SQUATTING I DID. Bodyweight squatting, mind you. Aside from the squats, I wanted to shift the focus to upper body as much as possible.
Equipment & Modifications
10-lb dumbbells: Standing Hammer Curls
8-lb dumbbells: Skull Crushers- Squats: Different variation for each round: Sumo Squats (1st), Wide Squats (2nd), Regular Squats (3rd) and Narrow Squats (4th).
I went heavy for the arm exercises of the circuit. (“Heavy” means that the last 2 reps of the the set should feel challenging to complete.) I tried to use the 10s’ for the Skull Crushers, but I could only do so for 9 reps of the first round. I switched to the 8s’ after that. The Clock In Pushups are a combination of Staggered Pushups (5/5 reps) + Regular Pushups (10 reps). Every 5 pushups I had to resort to the good ‘ol Child Pose. By the 4th round, I was REALLY having a hard time. As in I-can’t-lift-myself-up hard time. My arms felt tight and great. My heart rate was up, even though I wasn’t really rushing it.
AND SPEAKING OF RUSHING IT! Sad news: the stopwatch function of my Gymboss timer doesn’t work. And all this time I was thinking my button pushing skills were the problem! The interval timer functions works perfectly, so I don’t what happened. Al I know is THAT THIS SUCKS. You guys don’t know how much I love this thing. *pouts* Anyway, when I get a new one I’ll go for the new and improved Gymboss Max. At least I have an excuse to get that one now.
I got 20 more squats to go. Which I fully intent to complete in the shower. *smh*
