ZCUT #7 + Total Body Kettlebell + 15:00 Stairs

I finally have some more time this week to get to the gym! It's been a busy few days -- after a strong start to the week I took of Wednesday as my rest day, only to have my best intentions corrupted Thursday when boyfriend and I decided to get in on the NCAA March Madness excitements and watch some games at a bar. Luckily, all was not completely lost -- on Wednesday I did take the dog for a 2 mile walk, and yesterday I managed to fit in ZCUT #1 before heading to the bar. It's supposed to be a stand-alone workout, right? So I can kind of pretend I did something good for me? Because going to the bar and eating a mountain of nachos? ...err....

Anyway, to make up for it I plan on hitting the gym hard today, and hopefully Saturday too! In addition to today's ZCUT workout I'm also going to add in a kettlebell workout from Pumps & Iron that I've been anxious to try. I don't have a ton of experience with kettlebells, due entirely to the fact that up until about 3 months ago my gym kept them in one of the offices. What am I supposed to do with that? Can I just walk in and take one? Are they only for special trainer peoples? Is there some sort of test? I'm so confused! But then they moved them out into the open and I've been using them occasionally. Always nice to have extra options, right? Right!

Pre

Energy Level [1-5]: 4

Sore Areas: None.

Yesterday: Minor amounts of jumping. Nachos.

Environment: Indoors.

Workout
Warmup: Dynamic warmup ~5:00
Equipment: Kettlebells - 25lb, 15lb
Work Time: 45:00

ZCUT #7 - 10:00 circuit

Exercise Name	Set 1: Reps	Set 2: Reps	Set 3: Reps
Sumo/Regular Squat Jump	10	10	10
Side-to-Side Hops	60	60	50
Burpee + Roll + Knee Tuck	4	4	4
Mountain Climbers	60	58	50
High/Low Planks	10	10	9

[numbers are approximate as I didn't have time to write them down]


Kettlebell Workout - Tabatta Style, :20/:10 x 8 each exercise

Exercise Name	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Set 8
Walking KB Swings - 25lb	11	11	11	11	10	10	11	11
Figures 8's - 25lb	15	15	15	15	15	15	15	14
Windmills - 15lb	6 [R]	7 [L]	6 [R]	7 [L]	7 [R]	7 [L]	6 [R]	7 [L]
V-up + Russian Twist - 15 lb	4	4	4	4	4	4	4	4
High Pull	10 [R]	10 [L]	10 [R]	10 [L]	10 [R]	10 [L]	10 [R]	10 [L]

[numbers are approximate as I didn't have time the energy to write them down]

Stairs

Minutes	Intensity (level [steps/minute])	Total Distance (floors)
0:00 - 1:00	11 [60]	~6
1:01 - 2:00	13 [69]	~13
2:01 - 3:00	15 [78]	~21
3:01 - 4:00	18 [91]	~30
4:01 - 5:00	20 [101]	~40
5:01 - 15:00	repeat 0:00 - 5:00 x2	~80 ~120
Total: 15:00	80 steps/min [avg]	121

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 75:00

Day After
Sore Level [1-5]: 4
Sore Areas: Upper back, Quads

Comments
That was a beast and it was awesome! Definitely going to be trying this workout again. I'm mostly feeling it in my upper/mid back muscles, and a bit in the shoulders/quads. Funny story - after I was done with everything and stretching one of the gym trainers came by to introduce himself. He said he was the kettlebell trainer of the gym and invited me to enroll in his upcoming 8-week class session. In his words 'you should try Saturdays - it's the beginners class and we focus mainly on form.' So basically, someone who knows what they're doing called me out on the fact I have no clue. Awesome, thanks Anthony!