Total Body Lift

First lifting session of the new year! Might be a disaster -- still really hurting from whatever injury I gave myself last week. But I'm going to try anyway, with a backup workout in my pocket if necessary.

I've done this workout before, but for the record it's from Women's Health's 'Big Book of 15 Minute Workouts' - titled 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Pain under left shoulderblade.

Yesterday: Beer. No workout.

Environment: Indoors.Relatively warm, for January!

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: BOSU, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 15:00?

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl One Leg Squat + Bicep Curl	15/leg - 12 lbs 12/leg - 15lbs	12/leg - 15lbs	15/leg - 15lbs Curls on alt. squats [15 curls total]
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	10/side - 15lbs [only 17 presses]	20/side - 15lbs Press on alt. squats [20 total]
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs 10 lbs	15/side - 10lbs	15/side - 10lbs
Plank + Front Raise	15/side [alt] - 5 lbs	15/side - 5lbs	15/side - 5lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	12/side - 12lbs	15/side - 12lbs
Stability Ball Crunch + Punch	15/side [alt] - 5 lbs	16 - 5lbs	16 - 5lbs
Time to Complete	15:00	?	?

Bonus! Ab work:

Minutes	Exercise
0:00 - 0:50	Straight Arm Plank + Leg Raise
1:00 - 1:50	T-Plank, R
2:00 - 2:50	Straight Arm Plank
3:00 - 3:50	T-Plank, L
4:00 - 4:50	Pushups -- 20

Post
Energy Level [1-5]: 4
Stretch Time: 10:00
Total in-Gym Time: 65:00

Day After
Sore Level [1-5]: 3
Sore Areas: Quads, Shoulders

Comments
Looks like my gym got rid of the hex dumbbells -- so disappointed! My shoulders notice a big different between 10 and 15 pounds, let me tell you. So I had to alter reps a little bit, combined with the fact I couldn't find a few of the other accessories I needed (BOSU ball, where have you gone?), and my workout was a little different that I originally planned. I didn't quite make all of my sets as I wanted, but it was a decent effort for the first lift in a few weeks. Woke up sore the next day -- stairs were a challenge! Also have to remember to write down times so I know how long these things take.