Summer Wk 1, Day 1 - Mon, 6-Jun-2011

Exercise (shoes on):    3:14 - 3:30 pm

Warmup (2 rounds):  3:00
- Pushups x 8
- Squats x 12
- Spiderman Climbs x 10 total
- Jumping Jacks x 20

Equipment:  Swiss Ball, Lifeline Jungle Gym, GymBoss Timer, Bosu Ball. 

Notes:  I do not have the Ultimate Body Press Dip Bar, so I substituted my Jungle Gym for this.  Also, I do have jump ropes, but the area indoors won't allow me to do this, so I used an "air jump rope".  It's over 100° F outside and I'm not jumping outside in that heat.

Today I did Zuzana Light's BodyRock.TV LA Hardbody Workout Is:

LA Hardbody Workout Breakdown (3 rounds of Sequence):

• Jog Skip w/High Knee for 30 sec x 10 sec rest----> Reps:   83,80,77
• Swiss Ball Chopper  for 30 sec x 10 sec rest ----> Reps:  16,17,17
• Jog Skip w/High Knee  for 30 sec x 10 sec rest ----> Reps:  83,83,82
• BW Row on Bosu for 30 sec x 10 sec rest ----> Reps:  13,12,15
• Jog Skip w/High Knee for 30 sec x 10 sec rest----> Reps:   80,79,80
• 123 Sumo Jump  for 30 sec x 10 sec rest----> Reps:   10,12,11

Heartrates Per Round
Round 1:   Max Heartrate = 169 bpm, Avg Heartrate = 123 bpm
Round 2:   Max Heartrate = 134 bpm, Avg Heartrate = 128 bpm
Round 3:   Max Heartrate = 137 bpm, Avg Heartrate = 133 bpm

Total Time:  15:11 (warmup plus 12 min. workout)
Calories Burned:  179 calories
Max Heartrate:  169 bpm
Avg Heartrate:  125 bpm

Zone 1 = 6:48, Zone 2 = 3:43, Zone 3 = 0:44

Notes:  This was a good starting workout since I haven't worked out in 4 weeks.  Did not want to overdo.  My 10-yr old daughter is joining me this summer on all my workouts in order to get fitter.  She did excellent on this workout.  She did 2 rounds, but for someone that has never done these workouts, she did absolutely awesome!