Day 6: back & biceps ~ 25lb dumbbells for the bicep curls, 30lb dumbbells for the bent over rows, and 50lb dumbbells farmer’s walk
Day 7: legs ~ 50lb dumbbells for the squats and calf raises and 30lb dumbbells for both lunges
Day 8: abs ~ doubled all reps or time for each exercise
Day 9: shoulders, chest & triceps ~ 25lb dumbbells with the shoulder and chest press and 15lb dumbbells for the lateral and forward raises
Day 10: back & biceps ~ 50lb dumbbells for the shrugs, 30lb dumbbells for the deadlifts and alt. bicep curls, 25lb dumbbells for the upright rows, and used 15lb dumbbells for the renegade rows.
Military Fit Plus Program
Day 26: Endurance ~ Level 3/60 seconds each, once through — plank variations so fairly easy, basically an active rest day
Day 27: Full Circuit ~ Level 3/3 sets for all levels, no rest between sets: Set 1 = 30sec each exercise; Set 2 = 40sec each exercise; Set 3 = 60sec each exercise *30sec jumping jacks after each exercise. — A really fun workout especially now that I wasn’t feeling sick anymore!
Day 28: Gravity ~ Level 3/5 sets — the weights were a little all over the place today. I used 25#’s on the bicep curls and upright rows, 20#’s on the bent over rows, 15#’s on the lat arm raises and bent over flys, and 30#’s on the dead lifts. The back section in between the weights was brutal! Teeth gritting hard!
Day 29: Cardio & Core ~ Level 3/7 sets — not much to say other than I loved this workout!
Day 30: Power Circuit ~ Level 3/7 sets *30sec squat hops at the start of every set* — opted out of the ‘to failure’ option for the plank and squat hold today as it was a challenge to get through just the bare minimum on Level 3 for this last day. I used 25#’s on everything except for the renegade row push-ups and I used 15#’s on those.
Cardio Blast Challenge
Day 27 ~ 700 jumping jacks (350/350)
Day 28 ~ 320 high knees (1 set)
Day 29 ~ 750 jumping jacks (375/375)
Day 30 ~ 340 high knees (1 set)
My final total for the snowball fight in The Hive on Darebee was: 1,502 snowballs dodged, which means that many burpees done in a weeks time, and that I threw 3,004 snowballs to other members on the forum 😛
It was a lot of fun and I’ve had improvements in my set amounts when it comes to burpees from this event alone! *thumbs up*
Military Fit Plus Program
Day 17: Full Circuit ~ all levels 3 sets/no rest between sets — *30 seconds side to side hops after each exercise*
Day 18: Power Circuit ~ Level 3/7 sets — used 20# dumbbells for everything except the punches I used 15# dumbbells for those and I did the push-up planks to failure for the first two reps.
Day 19: Power Circuit ~
Level 3/7 sets *1min high knees at the start of each set* — I did the full planks and L-sit to failure each set
Day 20: Trials ~ I hit the target for high knees: 10 minutes non-stop. The target for push-ups I surpassed for a total of 110reps in two minutes. The rep to time looked like this: 48secs = 50reps, 1:11 = 70reps, 1:35 = 90reps, & 2:00 = 110reps. And I hit 79reps for sit-ups in two minutes. I was soooo close to hitting the target amount which was 80-100reps.
Day 21: Power Circuit ~ Level 3/7 sets — I used 25# dumbbells on the bicep curls and press, 15# dumbbells on the lat. raises, and 50# dumbbell for the triceps extensions
Day 22: 8-Count ~ Level 3/50reps — this was a little awkward at the beginning, but once I got my groove it went by very quickly.
Day 23: Speed & Stealth ~ Level 3/7 sets — quick and easy, a nice break with all the burpees I had to do today.
Day 24: Century Round ~ all levels 100reps each — I did everything in either one or two sets.
Day 25: A Cup of Tea ~ Level 3/10 sets — a fun workout with the sandbag (35lb), but I slowly started running out of steam at the sixth set and was moving very slowly come the tenth set.
Military Fit Plus Program
Day 3 ~ Level 3/5 sets — a great workout, very similar to my old shoulder/lat weight day. I used 15lb dumbbells on the lat and front raises; 25lb dumbbells on the bicep curls, upright rows, and shoulder press; and 30lb dumbbells on the shrugs.
Day 4 ~ all levels 3 sets **30sec light jog in place/march steps as active rest between exercises** (no rest between sets) — I will enjoy these full circuit days more when I am no longer sick and can barely breathe. HIIT and colds do not mix at all!!
Strength Protocol Program
Day 20: abs ~ Level 3/5 sets — not a hard day, but my tailbone wasn’t happy with me by the end of this workout.
Day 21: shoulders, chest & triceps ~ Level 3/5 sets — holy soooooo many push-ups today between this workout and one of my challenges!
Day 22: back & biceps ~ Level 3/5 sets — not a terribly difficult day, but hard on the wrists.
Day 23: legs ~ Level 3/5 sets — I chose to do full pistol squats for the first three of the five sets on the first exercise and not the half pistol required. My legs couldn’t do two more sets at full movement. Today wasn’t hard overall, but it certainly worked more than it felt like it did. The DOMS in my inner thighs was surprising!
Day 24: abs ~ Level 3/5 sets — quick and easy!
Day 25: shoulders, chest & triceps ~ Level 3/5 sets — Tough! The sliding push-ups right at the start were incredibly difficult and I had to do them slower than I would have liked. The rest of the exercises were hard, but managed to get it all donw. The last two sets of cross triceps extensions were not easy!
Cardio & Abs
Day 29 ~ 50 high knees + 50 climbers/4 sets
Day 30 ~ 400 flutter kicks (200/200)
Day 29 ~ 8 minute high knees non-stop
Day 30 ~ 5 minute elbow plank