This was my workout THIS morning, Saturday. I woke up to find my two kids having a dispute over who would get the iPAD. I suggested no one would, and we should all go out side and play. After a minute of watching them do their own thing, I decided it was time to do my own thing. I wanted a very simple, but hard work out as I knew watching the kids would mean a lot of distractions.
Enter the 10 to 1. This is a simple circuit training technique. You pick 5 exercises (or 6 or 10, depending on your gusto). Then you do them back to back for 10 reps, then (without stopping) you do 9 back to back, then 8, then 7, then 6, get the picture? All the way down to 1. Here was my circuit.
- Push Ups
- Kettle Bell Swings
- Body Weight Squats
- Jumping Jacks
The nice thing about the simplicity is that you can focus on FORM. Do not rush, try to do the MOST perfect Push Up or Burpy you can do! If you really want to step it up, do a 15 to 1 or a 20 to 1, or as I said before, do 10 exercises instead of 5. It’s really up to you. I’m working my way back into the routine, so I wanted to focus on finishing. Total time for this work out was 40 minutes.
Exercise got a late start this week. Outside of the 1.25 mile hike I had on Sunday, I didn’t get down to business until Thursday. So, here was the workout. I decided to do circuit training for the added cardiovascular. I’m working my way a bit back to full on cardio work outs, as my knee is feeling a bit week, and I had some lower back pain (hurray for getting old!).
Here is the circuit:
- Burpies x10
- Cable Tricep Extensions x30
- Squats x30
- Twisting Dumbbell Shoulder Press (w/25’s) x30
- KB Swings (w/ 25lbs) x 30
- Apollo Ono’s x30
- Dumbbell Flies (w/ 15’s) x30
- Mountain Climbers x30
- Bent over Dumb bell Rows (w/ 25’s) x30
- Jump Ups (12″ Step) x 10
- Bicep Dumb Bell Curls (w 15’s) x30
11 Exercises back to back through to completion without a break in between until the end. I did this circuit twice and was in a flop sweat at the end (cause I’m an out of shape, Dude). However, if you’re game, and want to accelerate, do the Burpies and Jump Ups at 30 reps. Also, you can add 1 or 2 extra circuits, or just increase the REP count over-all to 40 or 50. If you don’t have a kettlebell, that’s fine. A dumb Bell can work too. If you do not have dumb bells at all, swap in Chair Dips for Tri-Cep Extensions, Push ups for Flies, Downward Dog Push push ups for the Shoulder Presses, and Step Out Push Ups for the Curls. FYI, that’s going to also make the whole thing a lot harder. So, go for it!
The day before weigh ins is tricky for me. More from a mental and emotional standpoint than anything else. Coming from an athletic background you really want to FINISH strong, delivering that near perfect day to close out the week. This is especially true for Slow Carbers prepping for a big time Cheat Day on the other side of their weigh in.
In theory, today is the Day before weigh in for me. The head games begin! “BE STRONG, FINISH STRONG!” is often mixed in with, “You’ve been good, one cheat won’t hurt!” So, I decided to blog about the phenomenon to draw some level of attention to it for myself. Ideally, I want to finish strong, I don’t want to trip on my way across the finish line, but never the less, I think those of us with emotional issues around food battle this internal dialogue.
Right now, as of this writing I’m in a good spot, but what if I were to hit a patch of stress in the day. This is when the ‘You deserve it’ whispers start to creep in. Man, I really think those drive thru trips to Carl’s Jr my parents used to take me on as a kid really fucked me up. Anyway, if you have a similar situation chime in about it. This is what I’m struggling with today. Are you struggling with it?
The first Spare Tire Project had good success but ultimately failed to meet the 100lbs in 1 year mark. I am not proud of that fact. I attempted re-starts in 2012, 2013, and even in 2014. All were not really successful. I don’t have good excuses, but life contributed to all of these failures, as life also contributes to successes in life. In some ways, I can’t believe I’m that far away from that first big successful six month run in 2011. It has really been 3 years. Sheesh. But on we go…
The title of this blog is important, launched, not launching. A few letters, but they are key. #SPTv5 has already launched. It happened suddenly and with a lot of excitement. Mainly because I found a new VAT of accountability via this weight loss challenge I am participating in. I cannot share more than that. I can only share my renewed focus. I have two months to demonstrate progress. And so I have re-upped my efforts, and have been following slow carb since last Friday.
Besides showing actual weight loss, I have a few additional goals. Work out twice a week, which has been tough to do. Get out doors at least once a week for exercise (hike, sport, bike ride, jog). Refocus on getting my gut flora healthy again, with some of the solid fermented foods I’ve been missing, and Lastly… blog about my progress here at Spare Tire Project.
So, if you see more photos, more ‘inspired’ talk, that’s why. Weights and Measures to resume starting this Saturday.