ZCUT #8 + 36:00 Run/Walk

Had a great workout last Friday, left me sore allll weekend. Want to keep up the effort, so I'll get right into it!

Pre

Energy Level [1-5]: 4

Sore Areas: Shoulders, Quads

Yesterday: Nothing. Beerfest two days ago.

Environment: Indoors.

Workout
Warmup: Dynamic warmup ~5:00
Equipment: Incline Treadmill
Work Time: 51:00

ZCUT #8 : Time challenge: 3-Point Burpee + Push Up, Jump Lunges, 3-Point Burpee + Push Up, Jump Squats, 3-Point Burpee + Push Up, Reptiles, 3-Point Burpee + Push Up, Side Jump Lunges, 3-Point Burpee + Push Up, Curtsy Lunges, 3-Point Burpee + Push Up, Reptiles [3 rounds] -- 15:45

Incline Treadmill

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	3.0	9.0 [1:00] 12.0 [2:00]
3:01 - 5:00	3.0	18.0
5:01 - 6:00	3.0	24.0
6:01 - 6:30	3.0	30.0
6:31 - 19:30	repeat 0:00 - 6:30 x 2
19:31 - 21:00	3.5	6.0
21:01 - 23:00	3.5side shuffle R [1:00] side shuffle L [1:00]	3.0
23:01 - 26:00	4.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
26:01 - 29:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	3.0
29:01 - 30:00	5.0 backwards [1:00]	3.0
30:01 - 31:00	3.0 -> 10.0	3.0
31:01 - 31:30	10.0 [:20] 0.0 [:10]	3.0
31:31 - 36:00	repeat 31:01 - 31:30 x 9	3.0
Total: 36:00	6.32 mph	?	?

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

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!

ZCUT #6 + 2.85 mi Run/Walk

SPRING IS HERE!! Well, for today at least. It's supposed to flurry later tonight and be back in the 30's tomorrow, but whatever. The calendar says spring, the current temp is in the mid-50s, and I'll take it!

Boyfriend had counted on the weather being nice and planned on taking the dog for a run today, which normally would leave me free to spend mucho extra time in the gym. But it's so nice, I think I'm going to run with them! Partially, anyway. I'm going to jog with them down to the grass as my warmup, do my ZCUT plus whatever else I can fit in while the run somewhere, then join back up with them for the tail of their run. Hopefully I can drag them both up the hill -- it's good for them!

Pre

Energy Level [1-5]: 4

Sore Areas: Obliques.

Yesterday: Jumping + Ab-bing

Environment: Outside! Warm! Windy...

Workout
Warmup: Jogging ~ .6 mi
Equipment: None!
Work Time:

ZCUT #6 : 10:00 circuit: low jacks, 'flying' jump lunges, side burpees, superhero hold
Round 1 - 25, 22, 5, 12
Round 2 - 25, 20, 5, 12
Round 3 - 23, 20, 5, 11
Round 4 - 24, 20, 5, 12
Round 5 - 25, 22, 4, 12

Bonus: Kick lunges (20/side)

Jog/Walk: 2.25 mi.

Post
Energy Level [1-5]: 4
Stretch Time: 0:00
Total in-Gym Time: 0:00!

Day After
Sore Level [1-5]: 2
Sore Areas: Quads, Obliques

Comments
They made it! Boyfriend is still on the upswing of the 'getting fit' process, so he was all like 'I can't do the hill, I'm not ready, it's too far, I already ran my 3 miles' blah blah blah. I dragged him up anyway. Yes there was walking involved, but the important thing is that it happened. Progress! Next time we'll job the WHOLE way up, I know it.

ZCUT #5 + Blogilates - Abs

Considering it was St. Patrick's day weekend, I didn't feel as terrible as I thought I would this morning! Shamrockfest was a monster of a drinking day, as per usual. We started at our friends' house with 'Star Wars Brunch' - basically a normal brunch except the pancakes look like Yoda. And X wings. And TIE fighters. And the Millennium Falcon. And this weekend they were green! I contributed Black and Tan Brownies and Scotch Eggs to the festivities (yes I realize Scotland and Ireland aren't the same place, but I was also using Italian sausage so cut me some slack, yah? Plus I found them on a website named 'Edible Ireland', so I can't take all the blame). After we stuffed ourselves we headed to the drinking festival and proceeded to consume many giant cups of beer. And it even managed to say mostly dry! A win of a day. Boyfriend and I ended up leaving a bit early to see to the dog, and we were so tired by the time we got home that we immediately fell asleep upon returning to our house (after walking and feeding the dog, obviously). No dinner, no nothing. Dead to the world by 8:30. Does this make us old? Probably.

But on the bright side it means we were ready and rarin' to go Sunday morning. More brunch! Green mimosas! Which, by the by, were a fail because I only had gel cake coloring and not liquid food coloring, so it just kind of ended up looking like a curl of green... goo... at the bottom of an otherwise normal drink. It was really unappetizing. But at least we tried...

But due to the weekend-long debauchery, my house is a disaster, I have no clean clothes and nothing normal in the house to eat. So I'm going to take my workout home with me and fit it between loads of laundry and simmering a Beef and Guinness Stew that I lazed out of making Sunday night...

Pre

Energy Level [1-5]: 3

Sore Areas: Upper back?

Yesterday:St. Patrick's Day weekend. Nuff' said.

Environment: Indoors, at home!

Workout
Warmup: dynamic 7:00 [squats, lunges, pushups, etc]
Equipment: None!
Work Time: ~45:00

ZCUT #5 : Time challenge: Long Jump Burpees, High High-Knees, Tricep Dips [4 rounds] -- 9:30

Blogilates - MarchMakeover 3/20 - Core [42:47]

Post
Energy Level [1-5]: 3
Stretch Time: 0:00 [whoops]
Total in-Gym Time: 0:00!

Day After
Sore Level [1-5]: 3
Sore Areas: Abs -- mostly obliques, but kind of everything

Comments
I'm worried that I'm doing these ZCUT workouts incorrectly because I keep beating Zuzana's times. This one I completely destroyed by more than a minute -- mostly because my 'high high-knees' were a '1-2-1-2-1-2-1-2' pace and she was more a '1-2, 1-2, 1-2, 1-2' pace. I doubt I'm as fit as she is, so I must be doing something wrong. It's probably my burpees. I suck at burpees.

ZCUT #1 + 20:00 Row + 15:00 Bike

I'll admit, since I decided to actually stick to a workout routine about 2 weeks ago I've been slacking on keeping both this blog and my workout journal up to date. But the truth is, since I'm just doing what I'm being told to do, there isn't much for me to track. But I'm going to try to fix that -- starting today because I actually did some trackable cardio.

Neither ZCUT nor Blogilates have explicit cardio built into their programs, but since I'm still not entirely convinced that jumping up and down for 8 minutes is going to make me a better runner I'm going to add in some cardio chunks when I have the time. This will most likely mean I'll have to sacrifice a day or two of Blogilates over the course of the week, but I'm ok with it. Cardio be importante.

Pre

Energy Level [1-5]: 3

Sore Areas: Enh.

Yesterday: A sad excuse for a cardio workout.

Environment: Indoors.

Workout
Warmup: dynamic 7:00 [squats, lunges, pushups, etc]
Equipment: None! + Rowing Machine + Stationary Bike
Work Time: 45:00

ZCUT #1 : Time challenge: burpees, squat jumps, jump lunges, crab kicks, jack kicks -- 8:17 [+10 extra burpees - 9:27]

Row:
Level: 8

Minutes	Intensity: min/500m	Total Distance (m)
0:00 - 3:00	2:25
3:01 - 5:00	2:15
5:01 - 6:00	2:00
6:01 - 6:30	1:50-	1440
6:31 - 19:30	Repeat 0:00 - 6:30 x2	2885 4340
19:31 - 20:00	3:00	4400
Total: 20:00	2:16 [avg]	4400

Stationary Bike
Level: 15

Minutes	Intensity: RPM	Total Distance (mi)
0:00 - 3:00	~75
3:01 - 5:00	~87
5:01 - 6:00	~97
6:01 - 6:30	110+	2.0
6:31 - 13:00	Repeat 0:00 - 6:30	4.03
13:01 - 15:00	~75	4.36
Total: 15:00	17.44 mph [avg]	4.36

Post
Energy Level [1-5]: 4
Stretch Time: 15:00
Total in-Gym Time: 65:00

Day After
Sore Level [1-5]: 2
Sore Areas: Quads, a little

Comments
Well, I can't say for certain, but I don't think the 8 minutes of jumping up and down is hurting me any. Both the rowing and the biking workouts were on per with, if not a little better than similar workouts I've done recently. And I might be getting better at jumping up and down too, which is also cool. It might just be this specific set of jumping up and down though - it's the only ZCUT I have memorized, so if I find myself at the gym and this is the type of workout I want to do it's pretty much my only option. The one downside of owning the DVDs and being too lazy to rip them into a more portable format...

ZCUT #1 + Blogilates - Total Body

Hello, my name is Britt, and I have a problem. [chorus: hiiiiii Britt!] Not a Problem kind of a problem, more of a "problem", really. And my problem is this: I have the complete and utter inability to trust that a given workout program is going to help me become a better me. There are TONS of them out there -- I can point to nearly a dozen online just off the top of my head. But to me, they all seem so... one-dimensional? Because here's the thing: I like the fact I can lift heavier things than most people. I also like the fact I could wander outside and run 10 miles right now if I felt like it (although my boss would likely not appreciate the effort). And while I'm well aware my flexibility could use some work, I'm completely at ease with the fact I will absolutely never make it into a full wheel pose. And knowing that, I have a hard time trusting that these abilities won't disappear the second I change up my usual workout routine.

Yes, I understand that jumping up and down is good for me. While the universe would like me to think that 4 weeks of jumping up and down, killing myself, 9 minutes at a time will give me enviable abs, will it improve my 10k pace? Will lifting 10 pound weights for a solid 7 minutes straight help put more weight on the bicep bar, or will it just make me better at lifting almost nothing for absurd periods of time? I don't know. The cynical part of me thinks that as fit as all these people building the workout programs are, they must be doing SOMETHING beyond what they're telling me to do, right? They didn't REALLY get that fit just from doing what they're telling me to do. There have to be secret 10-milers on the side or some such...

But, I'll also never know what works unless I try it, right? And I probably can't completely destroy my current fitness abilities by switching up my routine for just one short month. Probably. That's what I'm going to keep telling myself as I tackle a month of my two new favorite workouts -- for the next 4 weeks (or however long I stick with it), I'm going to try and follow the ZCUT workouts and the MarchMakeover Blogilates calendar. Now, pretty much I already know this is doomed to failure since both programs advocate working out like 6 times a week, which I just don't do. I'm a 3- or 4-workouts a week kind of girl. 5 is a fantastic effort. 2 is pathetic. So I'm hoping by combining these two programs and maybe throwing in some extra cardio along the way I'll make up for my lack of every day dedication. And, if I'm really lucky, all this will be enough to tone me up for a stint as a bridesman in t-minus 5 weeks. Strapless dress, here I come...

Pre

Energy Level [1-5]: 3

Sore Areas: Enh.

Yesterday: Fancy dinner out, haven't exercised in days and days...

Environment: Indoors, at home!

Workout
Warmup: dynamic 7:00 [squats, lunges, pushups, etc]
Equipment: None!
Work Time: 25:00

ZCUT #1 - total time: 9:30 [includes extra 10 burpees]

Blogilates - POP Sculpt: Total Body Sculpt

Post
Energy Level [1-5]: 3
Stretch Time: 0:00
Total in-Gym Time: 0:00!

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

Comments
So this workout was a leeeeettle bit of a cop-out, but boyfriend came home while I was in the middle of pop sculpt and as soon as that happens I always lose the motivation to do any more exercise. There's dinner to make! Pup to play with! And I always feel weird jumping up and down when there are other people in the house. Hopefully I'll get better at that, otherwise I'm never going to accomplish anything...

38:00 Run

So you know how they say you should schedule your workouts like you would a client meeting? Put them in your calendar and not let yourself get distracted by other things and whatnot. Well, I do that. Sorta. Only, because of the rigidity of my schedule, gym time always comes right after I get off work (and let's be honest - if even the whiff of something better to do comes my way I'm striking that appointment off like a match) (did that even make any sense? strike? match? maybe not), so the 'appointment' is more of a 'recurring 6pm event that sometimes gets deleted'.

Where I do find the practice useful is in the ability to look at a block of time and see generally what I've been up to. Once I've done a workout, I update my calendar with just a snippit of what I did. Just something short like '25:00 Stairs - circ. ints.', which tells me I did 25 minutes of stair climbing with circular intervals (6, 7, 8, 9, 10, 6, 7, 8, 9, 10, etc. No, it's not really circular, but in my head it makes sense. It's opposed to 'mtn ints' which would go 6, 7, 8, 9, 10, 9, 8, 7, 6, 7, 8, etc) or 'Full Body Lift [Fitnessista]'. It lets me see at a glance if I've been emphasizing a certain workout or slacking on some front. And you know what my calendar is telling me? I haven't been on a treadmill in over 3 weeks. Fail. Time to remedy that.

Pre

Energy Level [1-5]: 3

Sore Areas: Left knee (no, not a muscle. but still feels weird)

Yesterday: BodyPump.

Environment: Indoors

Workout
Equipment: Treadmill
Work Time: 38:00

Minutes	Intensity: MPH	Incline: ° [time]	Total Distance (mi.)*
0:00 - 3:00	6.0	3.0	~.3
3:01 - 5:00	7.5	3.0	~.55
5:01 - 6:00	9.0 [:05 break]	3.0 [:30] 2.5 [:30]	~.7
6:01 - 6:30	9.5	2.5	~.78
6:31 - 9:30	6.0	3.0	~1.08
9:31 - 11:30	7.5	3.0 [1:00] 2.5 [1:00]	~1.33
11:31 - 12:30	9.0 [:05 break]	2.5	~1.48
12:31 - 13:00	9.5	2.0	~1.56
13:01 - 16:00	6.0	3.0	~1.86
16:01 - 18:00	7.5	3.0 [1:00] 2.5 [1:00]	~2.11
18:01 - 19:00	9.0 [:10 break]	2.5 [:30] 2.0 [:30]	~2.26
19:01 - 19:30	9.5	2.0	~2.34
19:31 - 22:30	6.0	2.0 [1:00] 3.0 [2:00]	~2.64
22:31 - 24:30	7.5	3.0 [1:00] 2.5 [1:00]	~2.89
24:31 - 25:30	9.0 [:10 break]	2.5 [:30] 2.0 [:30]	~3.03
25:31 - 26:00	9.5	1.5	~3.12
26:01 - 27:00	3.5	1.5	~3.18
27:01 - 29:00	4.0 side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.31
29:01 - 32:00	4.5 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.53
32:01 - 35:00	5.0 backwards [1:00] side shuffle R [1:00] side shuffle L [1:00]	2.0	~3.78
35:01 - 36:00	5.0 backwards [1:00]	2.5	~3.86
36:01 - 38:00	3.5	1.0	~4.0
Total: 38:00	6.32 mph	670 m [vert]	~4.00

Post
Energy Level [1-5]: 4
Stretch Time: 5:00
Total Time: 55:00

Day After
Sore Level [1-5]: 2
Sore Areas: quads


Comments
As usual, this workout kicked my ass. I find it really difficult to get through the full 6 1/2 minutes, building intensity as this does. Should I probably knock down the speed? Maybe. But I'd rather hop onto the rails for 10/15 seconds every once in awhile as a mini-break. And as you can probably tell -- I was dying by the second round. Thus, the breaks. And all the incline changes. Because I can do ANYTHING for 30 seconds, and even the slightest change gives me a benchmark to look forward to. Even if that change is 'make something harder'.