Full Body Lift + 15:00 Bike

I'm fully hydrated for the first time in 4 or 5 days and let me tell you, it feels great. Since I took it fairly easy yesterday (drinking-wise), I'm totally ready to hit this week hard to make up for my 3 days of debauchery. Although we did walk a TON - our house was about 2.5 miles to 'downtown' and we walked there or back at least once a day - so I don't feel as bad about it as I could. And I had fun, so, no regrets!

Today's workout comes courtesy of the Fitnessista -- it's the week 2 workout in her 'Winter Shape Up 2013' series. Yes, I did the week three last week and now I'm doing week 2 so I'm really the most terrible plan follower of all time, but I'm over it. Anyway, this workout is completed by doing the exercises one after the other without rest, then take a minute to catch your breath, and repeat. Then do it a third time.

-'180 Squat Jumps' - Squat jumps with a 180 degree turn. Reverse direction with every jump-- should never complete a full circle.
-'Side Plank Combo' - Start in a T-plank, bring top arm down into chest, turn body into regular plank-ish position, reach under/across body ("threading the needle" motion). Reverse back into T-plank, then bring top arm down side toward thigh while raising top leg, reverse back into T-plank.

It was suggested that I do a 15 minute HIIT workout after this was done, so I did. Original plan was to row, but they were both taken by the time I got over there so I did the bike instead.

Pre

Energy Level [1-5]: 4

Sore Areas: None.

Yesterday: Travel day - no exercise.

Environment: Indoors

Workout
Equipment: dumbbells - 15lb; kettlebell - 20lb
Work Time: 45:00

	Goal	Actual*
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]	Set 3: Reps - Weight [type]
Kettlebell Swing	15 - 20 lbs	20 - 20 lbs	20 - 20 lbs	20 - 20 lbs
Side Lunge R + Upright Row	10 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Jump Lunges	15/side	15/side	15/side	15/side
Side Lunge L + Bicep Curl	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs	12 - 15 lbs
Plie Squat + Wide Row	15 - 15 lbs	15 - 15 lbs	15 - 15 lbs	15 - 15 lbs
180 Squat Jumps	12/direction	12 + 10	12 + 10	10 + 12
Side Plank Combo: Reach Under -> T -> Leg Raise	10/side	10/side	10/side	10/side
Triceps Pushups / Pushups	10 / 10	8 / 8	8 / 8	8 / 8
Total time		8:00	10:00	11:00

*Color key: green = accomplished goal, blue = exceeded goal, yellow = did not meet goal

Stationary Bike
Level: 14

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 1:00	60
1:01 - 2:00	100+	~.6
2:01 - 14:00	Repeat 0:00 - 2:00 x 6	1.13 1.71 2.28 ~2.88 3.38 3.90
14:01 - 15:00	60	4.06
Total: 15:00	~80 [avg]	4.06

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total Time: 65:00

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

Comments
Oof -- probably should have stretched, my quads are killing me! Not to the point where stairs are impossible, but they're definitely uncomfortable. I'll likely have to scale back what I was planning on doing today because I went too hard yesterday. Whoops. This is why I try to put the hard stuff at the END of the week so I have the weekend to recuperate. Guess I got a little overzealous. Oh well. I would definitely do this workout again, possibly with a heavier kettlebell. And I have no idea why I planned to do 10 lunges right and 12 left... counting fail.