I woke up this Saturday later than usual – around 8:30 – but I still wanted to put in at least an hour and a half. I had to run a few errands today, so I wasn’t able to meet up with my trainer. Unfortunately, that also meant that I didn’t get to go out to the high school track and run on that beautiful, rubberized surface 🙁 .
I did the same exercises that I have been doing for the last few weeks, however, I did increase the number of reps for some of them.
First, I did the 5 minute warm up from the Debbie Siebers’ Slim In 6 DVD (Start it Up). Then I did another 5 minutes of stretching.
After that, I went outside and did another 5 minutes of dynamic stretching and warm ups. Then I ran for 0.517 miles in about 9:33 – a ~3.2 mph pace. Yes, I know that’s really slow, but you have to realize that I’m a really fat guy, and I also mixed in a little bit of walking. It’s the only way that I can last for that long!
I came back inside and did 5 rounds of the 5-exercise circuit. Here is the detail of each round…
15 Ball Slams – I don’t own a medicine ball (yet), so I limited to only going through the motions. As I said before, I was shocked that just doing the movements really helped to raise my heart rate. I didn’t get a chance to use weights with the workout, but hopefully, that will come next week.
40 Lunges – I went back to doing 40 lunges during each circuit, since I eventually want to move on from this number. They were still the most grueling part of the workout – it’s hard to complete a lunge in great form when your quads are burning!
After the first circuit, I switched the order and did the lunges first, just to get them out of the way.
10 Push Ups – As I said before, it’s amazing to see just how hard a single push up is when you’re tired, your heart is racing, and your thighs are on fire! Moving the lunges to the beginning helped with the push ups, and I was able to get through most of the sets without resting (a big accomplishment for me).
I am expecting to be able to increase this number shortly; I have to if I want to have a chance to win the push ups challenge!
20 Squats – I have now managed to double my output from when I started. My plan is to increase this to 30 by the end of the year!
35 Crunches – One the 1st, 3rd, and 5th circuit, I did crunches. I did 20 oblique crunches (10 on each side), and 15 regular ones in each set.
15 Full-Body Sit Ups – On the 2nd and 4th circuits, I did my normal full-body sit ups. They involve a lot more movement than crunches, and are much harder to do when your body is worn out. I kept my feet close together, which made the movement even more intense.
I want to use the weights on these as well – I really felt it in my abs during the last few sets!
Because I had to take care of some things today, I decided not to go for my post-workout run. To finish things off, I did the 14-minute stretching routine from Slim in 6.
Overall, this is what did:
- 15 Minute – Warm Up/Stretch
- 75 Ball Slams
- 200 Lunges
- 50 Push Ups
- 100 Squats
- 30 Full-Body Sit Ups
- 105 Crunches (60 Oblique & 45 Regular)
- Running ~ 1/2 Mile for 9:33
This workout lasted for about 90 minutes and I felt great after doing it. I had energy throughout the day, and I even walked right passed one of the best pizza places known to man in order to get my hair cut. I just snacked on some raw almonds and went about my business!
I’m glad that I was able to increase my reps and add a new exercise to my routine, I can’t wait to see/feel a difference. My wife even told me that she can see my body changing!!! 😀
photo by Danilo Rizzuti
© 2011, Khaleef “Fat Guy” Crumbley. All rights reserved.