Tough Tuesday Workout: Fantastic Four Round (4.30.13)

What you need: two sets of weight - I had 8's and 15's, mat, band, bench and a mat, Gymboss or other timer

Warm Up - Jog, Jacks and Jump Rope, Wide Leg Pushups (3), Squats and Lunges  (about 20 of each) and Stretching.with band and gymboss 50/10, 10 Rounds

Round 1 w. the band

1. Uppercuts

2. Squat

3. Overhead press

4. Wood Chop R

5. Overhead press

6. Wood Chop L

7. Squat Curl

8. Front Raise

9. Squat Side Curl

10. Wide Leg Squat

Round 2. w/ bench, weights and mat (same intervals)

1. frog jump burpee

2. high knees

3. burpee step jump

4. high knees

5. one legged burpee

6. high knees

7. one legged burpee

8. high knees

9. pushup jumpover

10. high knees

Round 3. w band

1. Squat

2. Front Raise

3. Squat

3. Overhead Press

4. Right leg side leg lift

5. Left leg side lift

6. Two steps R and L

7. Wood chop alt sides halfway

8. Squat Curl

9. Chest Press

10 Row

Round 4. with step and w. heavy weights

1. lunge twist

2. star jump

3. lunge twist

4. pulse squat with heavy weights

5. wall sit overhead lift

6. Single Leg row R

7. Single Leg Row L

8. Pushups

9. Lunge side and back alternating

10. side Plank alternate halfway

Abs

one minute crunches
one minute bicyles

one minute plank. 

cool down & stretching

This took about 50-55 minutes (4 Round x 10 plus about 1 minute break plus abs and the warmup and cool down)


Remember to always check with a doctor before doing any exercise and to always keep on tri'n!

Weekly Workout Summary
I started my week on Tuesday after taking Monday off. This Tuesday workout was really tough, especially with all the burpees!  

I was pretty sore the next day (Wednesday) during spinning but still did some swimming to get ready for tri season and then that night when I went to Local Barre class with Meghan in Hoboken.

Thursday night I went for a quick run with the my running buddy since I got home late and then  
 Friday did the Cinco de Mayo Spin, some weights and swimming.  

Over the weekend we did 5 miles with some 400s and 15 miles on the bike on Saturday and on Sunday we did 10.3 miles to get ready for a half marathon at the end of May. 

Cinco de Mayo Spinning Playlist

Once again tiring of the same old playlists, I put together this one for Cinco de Mayo, one of my favorite holidays when I was in college.  While I found out from Wikipedia this is a day of Mexican heritage and pride, the playlist is Latin-inspired as I had some trouble coming up with strictly Mexican-American pop music appropriate for Spin and the Internet was no help.  It also includes 2 tracks by Mike Doughty who will be appearing at the Hoboken Arts and Music Festival this weekend at 4:30pm.  Mike Doughty was also the lead singer of Soul Coughing (Circles, Super Bon Bon) I discovered Mike Doughty through Veronica Mars one of my all-time favorite shows.  See the tribute to Veronica *hearts* Logan and the song, I Hear the Bells here. But he has some pretty kick ass tunes including 27 Jennifers (a favorite of Dave Matthews). More on the Hoboken Arts and Music Festival here.

Cinco de Mayo/Hoboken Playlist

Oye Come Va (Love Assassins Remix) - Tito Puente Jr
Waiting for Tonight (Remix) - J. Lo
I like it - Enrique Igesias (feat. Pitbull)
Maneater - Nelly Furtado
Ain't No Other Man - Christina Aguilera
Rabiosa - Shakira (feat. Pitbull)
I Hear the Bells- Mike Doughty
Shake Your Bon-Bon (Remix) - Ricky Martin
Super Bon Bon - Soul Coughing
Tonight I'm Lovin You - Enrique Igesias
I'll Stand by You - Shakira