Lose That Sixth Grader

I did this Turbulence Training Bodyweight Workout on 20090108

Warm-up Circuit
Warmup A) Bodywieght Squat 2×10
Warmup B) Plank 2×20 secs
Warmup C) Kneeling Pushups 2×6

1A) Lying Hip Extension 3×8
1B) Plank 3X15 secs

2A) Prisoner Squat 3×12
2B) Bird Dog 3×5/side

3A) Kneeling Pushups 3×8
3B) Side Plank 3×5 secs / side

4A) Band Pull 3×15
4B) Ab Curl-up 3×15

Beginners Interval Workout A on stationary bike with arm pump handles. I should have done this workout yesterday, 20090107, but it was my wife’s birthday. The kids and I took her out for dinner and threw me off my schedule. Dinner at Romano’s Macaroni Grill was also the end of my 24 Hr. Fast.

Here is Interval Workout A

Minute by Minute     Type     Perceived Intensity Level

1                                     Warm up                    3 out of 10

2                                     Warm up                   4 out of 10

3                                     Warm up                   4 out of 10

4                                     Warm up                   5 out of 10

5                                     Warm up                   5 out of 10

6                                        Hard                       8out of 10

7                                        East                       3 out of 10

8                                        Easy                        3 out of 10

9                                        Hard                         8 out of 10

10                                     Easy                           3 out of 10

11                                     Easy                           3 out of 10

12                                     Hard                           8 out of 10

13                                     Easy                           3 out of 10

14                                     Easy                           3 out of 10

15                                     Hard                           8 out of 10

16                                Cool Down                   3 out of 10

17                                Cool Down                    3 out of 10

18                                 Cool Down                   3 out of 10

19                                 Cool Down                  3 out of 10

20                                 Cool Down                  3 out of 10

Sorry about the wavy columns. Haven’t figured out how to properly align things in WordPress yet.

I did walk for at least 30 minutes every day since my last workout.