I was able to get a good start on my resistance today. I didn't want to get a full lower body routine in a day before tennis because I'd be too fried, but Total Body was just the right mix to give me a good workout and work everything. I made a few adjustments to the routine compared to the last time almost a year ago. Here is an outline of the main changes: Of the three sets per circuit, I kept the first two sets the same weight and same rep count and increased the weight on the final set while reducing the rep count by a few reps. On a few moves, I started off with a lighter weight, but ended with almost the same weight as the last time. The moves that involved more lower back, I used a lower weight to protect from injury. On the final cardio move of circuits 2 and 4, I did the rep count stated by the trainer. To see this differences, see the worksheet below.
I started off with the core warm up but did the stated number or reps. It was really good to get through that because my abs were feeling it early on. After the first round of Circuit 1, I ended up having to do two sets of Push-Ups in a row, Clapping Push-Ups, then regular Push-Ups. That was pretty tough. I started to need an extra long break between rounds. Circuit 2 was pretty standard all the way around, but that Squat Jump, a lot like Star Jumpers in YAYOG really took it out of me. Fried my energy pretty quickly. My legs started to burn hard in Circuit 3. I really felt it in the third round with the heavier weight. Much longer breaks just to catch my breath now. I really wanted to protect my back on those Dumbbell Clean-Press move, hence the lower weight by 2.5kgs to start. I was so blown that I could only bring myself to do the stated number of Broad Jumps, 10 reps. Over all, it was a great routine. I know I'll be sore tomorrow, but I plan to have enough energy to play some tennis in the evening. I was happy in the the final circuit that I could still pump out 15 reps at 22kgs of Dumbbell Bench Presses. I was thinking to drop to 10-12 reps, but I still felt strong at 12, so I kept going to 15. I was planning to do the 30-Day PUC today, but I was to fried to try. I'll do it tomorrow for sure. That means I'll have two days in a row.
I upped the intensity for my abs, which means I switched ab routines to the next level. O man did I feel it. I felt strong at first, but the burn came quickly. But the odd thing is that it didn't debilitate me. I felt the strength to push through the pain for at least a little while longer before failure. The weighted move burn was more amplified because I used a much heavier weight for the one-arm move. I usually use 4kgs, but tonight I used the 7.5kgs. HUGE DIFFERENCE!
Finally, I topped everything off with a good Flow series. My whole body was feeling the resistance burn and the cardio burn together.
In the end, I burned 1249kcals. Keeping on Keeping on!
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