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.

Total Body Lift

Slowly getting over the travel sluggishness - a full night's sleep always helps. Today's goal is to workout then get back into the kitchen -- as much as I love restaurants and frozen pizza, I'm anxious to refill my fridge with leftovers!

Today's workout is one I took from Women's Health -- specifically from their 'Big Book of 15 Minute Workouts'. Maybe I'm slow, but none of their lifting sets has ever taken me 15 minutes. Too much weight, perhaps? Or maybe I'm just lazy? Regardless, I have a vague recollection of this particular workout being a hamstring killer, but we'll see how I feel in the morning. This is the 'High School Reunion Workout 1'.

Pre

Energy Level [1-5]: 3

Sore Areas: Upper Back

Yesterday: No Alcohol! Cardio.

Environment: Indoors. HUMID.

Workout
Warmup: Elliptical - 5:00 - .5 mi
Equipment: box, BOSU, stability ball, medicine ball: 15 lb, dumbbells: 8 lb [hex], 12 lb [hex], 15 lb
Work Time: 40:30

	Goal	Actual
Exercise Name	Reps - Weight [type]	Set 1: Reps - Weight [type]	Set 2: Reps - Weight [type]
One Leg Dip + Bicep Curl	15/leg - 12 lbs	15/leg - 12 lbs	15/leg - 12 lbs
BOSU 'Crab Walk'	15/side [alt]	15/side	15/side
Back Lunge + Shoulder Press	10/side - 15 lbs	15/side - 15 lbs	13/side - 15 lbs
'Warrior' Row + Tricep Extension	15/side [alt] - 12 lbs	15/side - 12 lbs	12/side - 12 lbs
Plank + Front Raise	15/side [alt] - 8 lbs	12/side - 8 lbs	11/side - 8 lbs
Sumo Squat + Side Crunch	15/side - 15 lbs	15/side - 14 lbs	15/side - 14 lbs
Stability Ball Crunch + Punch	10/side [alt] - 8 lbs	12/side - 8 lbs	10/side - 8 lbs
Time to Complete	15:00	15:30	20:00

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: 1:05:00

Day After
Sore Level [1-5]:1
Sore Areas: Hamstrings

Comments
Full disclosure -- it may look like I exceeded my goals for those lunges, but I was actually aiming to do 15 on each side because I can't read my own handwriting. So in my brain its a yellow box.

Also: I have no idea how anyone expects to get that done in 15 minutes. They must be using 3 pound weights. Which, from the pictures I'm looking at, is probably true. I also think this workout has too many accessories -- ball, bosu, box, dumbbells AND medicine ball? This is why I don't do Pilates...