Workout - Fri, 9-Dec-2011 (Bootcamps on Demand)

It was 32° F when I dropped the kids off at school.  Some of the fields & green belts were frosted over.  By the time I got to the park, it had warmed up to 34° F.  The soccer field I was going to do my workout at was blanketed with a sheet of frost.  Stayed in the car for a few moments, but I was in the mood to workout inspite of the coldness.

Trekked my DBs, yoga mat, jump rope, medicine ball, workout notebook, pen, gloves down the hill to the soccer field.  Made sure today I brought my footpod so I could do this workout and measured out 0.063 mile on my wireless footpod, which was the length of the soccer field area I was at.  Thankfully the field was that long, ad I didn't want to go down to the main soccer field.

Today's Workout is from Scott Colby's Bootcamps on Demand site.

Set the Table, Serve It Up Workout

Warmup (2 Rounds)

• Pushups x 8 reps
• Squats x 12 reps
• Spiderman Climbs x 10 total
• Jumping Jacks x 20 reps

Workout:
Setup:

• Med Ball Swing x 12 lbs x 1 min = 38 reps
• Med Ball Slam Ball x 12 lbs x 1 min = 28 reps
• DB Squat Press x 10 lbs x 1 min = 21 reps

Round 1

• Run 200 yards (1/8th mile)
• Pushups x 10 reps
• Walking Lunges x 15 reps/leg
• Jump Ropeless x 200 reps
• Med Ball Swing x 12 lbs x 38 reps

Round 2

• Run 200 yards (1/8th mile)
• Pushups x 10 reps
• Walking Lunges x 15 reps/leg
• Jump Ropeless x 200 reps
• Med Ball Slam Ball x 28 reps

Round 3

• Run 200 yards (1/8th mile)
• Pushups x 10 reps
• Walking Lunges x 15 reps/leg
• Jump Ropeless x 200 reps
• DB Squat Press x 10 lbs x 21 reps

Round 4

• Run 200 yards (1/8th mile)
• Pushups x 10 reps

Cooldown/Stretch

Heartrates & Times:
Warmup: 4:10; Max HR = 124 bpm; Avg HR = 95 bpm
Setup 1:  1:36; Max HR = 104 bpm; Avg HR = 98 bpm
Setup 2:  1:39; Max HR = 105 bpm; Avg HR = 99 bpm
Setup 3:  2:27; Max HR = 105 bpm; Avg HR = 97 bpm
Round 1:  10:28; Max HR = 122 bpm; Avg HR = 109 bpm
Round 2:  9:34; Max HR = 125 bpm; Avg HR = 115 bpm
Round 3:  8:30; Max HR = 129 bpm; Avg HR = 123 bpm
Round 4:  3:26; Max HR = 128 bpm; Avg HR = 125 bpm
Cooldown:  14:11; Max HR = 118 bpm; Avg HR = 100 bpm

Total Time:  56:06
Calories Burned:  507
Max Heartrate:  129 bpm
Avg Heartrate:  109 bpm
Zone 1 = 10:36

Notes:  I thought I could do more rounds than what I thought, but I enjoyed the running more than I thought, too.  I'm a super slow runner . . . it's more like a fast paced walk.  I was able to run the 1/8th mile without stopping, which I'm so glad, all 4 times.  Praise God!  There was still some frost on the grass after I finished.  It was 39° F.  My toes were so cold, but the rest of me was hot & sweaty.