Strendurance Workout D

Today is my first session of Strenduance Workout D.  This is the fourth video in the progression.  Similar to the previous workouts, it's about 30 minutes of hard work.  The actually exercises are the same as before, just sometimes in a little different order.  We're also generally adding some intensity, typically by adding weight, if possible.  As before, the workout also mixes in some general cardio, just to keep the hard moving between strength moves.

This workout goes as follows:

Warm up:

• 30 sec flix
• 30 second squats
• 30 seconds high knees
• 10 squat thrusts

Set 1 (x3):

• 30 sec squats (with weights this time)
• 30 sec push ups
• 30 sec crunches
• 30 sec back hyperextensions
• 30 sec mountain climbers

Set 2 (x3):

• 30 sec overhead press
• 30 sec dumbbell rows
• 30 sec tricep extensions
• 30 sec bicep curls
• 30 sec jumping jacks

Set 3 / Cool down:

• 10 squat thrusts
• 10 push ups
• 10 squats (with weights)
• 10 jumping jacks

My daughter had gymnastics tonight, so I decided to squeeze in a workout in their fitness room during her class.  The fitness room is pretty terrible, but at least the treadmill is decent.  Or it was, until tonight.  I paid my $2.50 to use the room for the hour, walked in, and the stupid treadmill had an "out of order" sign on it.  Crap.  That left me with a POS treadmill, POS stairmaster, POS elliptical, POS bike-thing, and some weird ab-workout thing.  It sucked.  I ran on the rickety elliptical for a while, and then attempted to use the broken rowing machine for a while.  They both worked well enough, but it wasn't very enjoyable.

Food:

• Breakfast:  Fruit / protein smoothie.
• Lunch: Free lunch at work. Taco salad.
• Dinner:  Gymnastics night is pizza night.

Exercise:

• Strendurance Workout D
• 20 minutes on the crappy elliptical at my daughter's gym
• 20 minutes on the crappy rowing machine at my daughter's gym

Today's weigh-in:  188.2