Well, I was planning to play Pickleball today, but my playing partner came to my office and told me that he was still feeling under the weather and thought that it would be better if he takes one more day off to recover. I wanted to say, "Suck it up, Man!" hehe, but I was nice and said, "No problem. Take it easy, and we'll see about next week." So, instead, I ended up being able to do a resistance workout.
Whenever I need a filler resistance routine for an odd say, Insanity: Upper Body Weight Training is my go-to routine. You might be thinking, "You just did 5 "Body Beast - Beast: Total Body" routines in a row to fill out and finish a mistakenly started worksheet. Why not the same deal with Insanity: UBWT?" Well, the reason is because UBWT is not part of the regular program and I don't use it in the Insanity program when doing it. It is, for me, purely a supplementary routine and I use it as such. Perfect filler because it is intense, and it gives me a huge burn, and it isn't that long. So here's how it went down this morning:
I actually started off with UBWT doing the two rounds of six moves (30 seconds each move) cardio warm up. That got my heart rate up, but I wasn't feeling loose, and I wanted to do a little more than a 30-second lower body stretch before an upper body workout. So, I paused the DVD and shifted to Cold Start. It again was the perfect warm up and helped me feel ready for the workout. Then I returned to UBWT and began with the weight training. Just as a reminder, Each circuit is done three times. Each subsequent round decreases in rep count, but increases in weight when weights are used. The usual reps are 12-10-8 for the three rounds. A few moves have a different rep count, but those are usually cardio moves or moves that have a limited range of motion so are not as intense so as to require a low rep count. Most of the cardio moves are timed in 30-20-10 second rounds.
Circuit ONE: 360 Press (10-12-14.5kgs)/Curl Press (6-10-12kgs)/In & Out Abs with Triceps Push-Up/Floor Sprints (40-23-12reps). The first Circuit is a Shoulders/Bis/Tris rotation. This got the target muscles pumped, and my heart racing. The 14.5kgs for the final set of 360 Presses was almost too much for me, but I was able to gut out a straight set. On the In & Out Ab move, the Triceps Push-Ups were really tough in the first set but got easier and I warmed up more.
Circuit TWO: Squat Biceps Curl (8.75-10-12kgs)/180 Lat (4-5-6.25kgs)/Elevated Triceps Dips (10reps X3-x3)/Power Jumps (12-10-8reps). The Curls were single arm so the focus was right on each bicep. Barely got the 12kgs up. Definitely no more than 8reps. I was really struggling with the Lat move on the heavy set. I was also focusing on not popping my shoulder. The Dips were done with my feet elevated three sets of 10reps for each round. The first set was both feet down, then the right foot up for 10 reps, then the left for a total of 30reps. I don't think I could have gone much more than 8 reps on the final set of Power Jumps. I was spent by this time.
Circuit THREE: Full Rotation Flys (5-7.5-12kgs)/Push-Up with Front Raise (3-4-6.25kgs)/High Knee with Twist. On the Flys, I have to be especially careful not to pop my shoulder or I could really injure myself. But at the same time, I set a personal record by using 12kgs on the heavy set. First time for that heavy. I had to bend my elbows a bit, but I got the full rotation in on each rep. The 6.25kgs was almost too heavy. I had to fudge the form a bit to get some leverage to get the weights up. But my arms stayed true.
Circuit FOUR: Chest Press with Leg Raise (17-19.5-22kgs)/Bent Over Row Fly (3-6.25-7.5kgs)/Ski Abs (20-16-20reps). I was a little nervous about the 22kgs weights with the leg raise, but I felt strong and wavered only a moment before getting stabilized. Nailed it!!! I am so glad that the Row Fly combo is not a double rep move. I probably couldn't have done all the reps with the weight I used. Ski Abs is such a simple move, but it kills me every time. Huge cardio effect.
As I said, this routine got me so pumped But now I'm afraid of MAX 30. The Insanity warm-up was only about 5 minutes long, but my calf muscles are feeling just on the verge of cramping. It has been a while since I did that intense a cardio routine, but I know that my legs will be whipped into shape soon enough. Today's workout is the second column.
I didn't want to end there, so I did some bonus abs. Again, awesome burn in the core. My shoulders were also really feeling the strain and pain. I need to improve my shoulder strength for sure. I went with the 2kg dumbbells again, and it proved to be a challenge.
I finished off the morning session with the Flow. The dynamic motion control is a great way to end a tough workout. I did the modified splits routine at night after my class. OUCH!! Feel the pain.
In the end (of the morning session), I torched a bid 1200+kcals. Getting it done. My calves are still really sensitive. Had a little discomfort going down stairs. I need to get those calves ready and strong.
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