Circuit & Taboule

Do you ever have one of those days/evenings that just makes you happy? You do things that make you feel good and bring a smile to your face. That was my evening last night. I had the opportunity to sub a "circuit" class at the gym for another instructor. It was a small group but did we ever work hard. I got to test out some of the routines that I want to do for my upcoming "Bootcamp in the Park" that I'm setting up for a group of friends who are crazy enough to get togethat at 6am at the start of the week to sweat! This was last night's circuit. I call it "Bootcamp by Numbers!"

What you need:

1. A Bar with at least 10kg on it (for chest pres, row, dead lift, squat).

2. Bench with at least 3 risers.

3. Mat

4. Resistance tube 

Warm-Up

• 1 min lap, then do the following, after each bullet is done, run another 1 minute lap
• w/ 10 Jacks
• w/ 10 jacks, then 10 squat jumps
• w/ 10 jacks, 10 squat jumps, 10 sec squat hold
• w/ 10 jacks, 10 squat jumps, 10 sec squat hold, 10 plyo lunges
• w/ 10 jacks, 10 squat jumps, 10 sec squat hold, 10 plyo lunges, 10 sec lunge hold (each side)

Strength Training #1  – Heavy Bar

• Chest press – 1 set of 15
• Push ups – 1 set of 15
• Chest press – 1 set of 15
• Push ups – 1 set of 15
• Row – 1 sets of 15
• Dead lift – 1 sets of 15
• Row – 1 sets of 15
• Dead lift – 1 sets of 15

Functional Cardio #1 - (Do each exercise 21x, then go through it again 15x, and then 9x)

• Circuit: 21-15-9
• Weighted squat 5 kg
• Box Jumps
• Burpees

Strength Training #2 - using the tube

• Bicep Curls- 3 sets of 15
• first set - Singles/second set - Bottom half/third set - Top half
• Triceps - 1 set of 15 for each
• Tricep Dips
• Tricep Extension right side (using tube)
• Tricep Extension left side (using tube)
• Tricep Dips

Functional Cardio Training # 2 - 5 min

Partner Shuffle Tag w/ Mountain climbers - One person shuffles around the circle while their partner does mountain climbers. Then they switch.

Strength Training #3

• 10’s & 1’s – Chest push up & Shoulder press (using tube)
• Do 10 push-ups, then 10 shoulder presses. Then 9 push-ups, the 9 shoulder presses. Go all the way down to one.

Abs 

• Sit-ups (no top/no bottom) -15
• V-sit – 20 sec
• Russian twists   - 25
• V-sit – 30 sec
• Toe touches – 35 (singles)

That was our workout. Burpees and toe touches always kill me...but in the good pain kind of way. I hope the ladies are feeling it this morning too!

After the workout I went home and made dinner for Scott and I.

The Menu:

Chicken Breast with a Barbecue Rub by Victorian Epicure

Sweet Potato

Homemade Quinoa Taboule - It was my first attempt at the recipe...and it was pretty darn good!

The evening was topped off with a walk to Starbucks with thought provoking conversation with a friend! My latest Starbucks order is Grande Chai Tea made with the tea bag and steamed soy milk. It's like a Chai Latte without using the sugary syrup! 

I enjoy sharing what I'm learning in my life and getting feedback from other people about how their journey is also teaching them new ways of thinking and seeing the world. It makes the path of life more interesting and provides the comfort of friendship for the road! Best of all,...it brings balance...which we all desperately need more of on the journey!