And the Workouts

I must admit, the plans for the next three months scare the living tar out of me. Hehe. Oh well, the experts/gurus are always saying that if your goals aren't making you sh*t your pants, then you didn't shoot high enough.

Here, then, are the workouts I have planned, as well as the measurements I took this morning. I'm going to be heading up north for a couple of days and won't be back until Sunday, so I figured I'd get out ahead of the crowd. Most of the exercises should be on YouTube, and make sure all of them are done with proper form.

January Workouts
Choose from one each of the 5 days. Make sure and keep it constantly mixed up, we want to keep the body guessing. That's why there are five of the workouts. Don't repeat any one of the workouts more than once per week.

Warm-ups:
Choose three exercises from this list: Bodyweight Squats, Bird Dog, Y-Squats, Push-ups, 2-leg Hip Extensions, Single Leg Hip Extensions, or Y-Pulldown

Cool-downs:
Choose three exercises from this list: Bird Dog, Y-Pulldowns, 2-leg Hip Extension, Prone Cobra, Camelback, Sun Salutation

Workout A
Each exercise 30 seconds, go through each of the exercises without rest then rest for 1 minute and repeat. Go for four times through total, although pure beginners may want to start with 2 times through. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round.

-Kettlebell Swings
-Push-ups
-Kettlebell Clean and Press
-Mountain Climbers
-Side to Side Squat
Rest 1 minute, repeat up to 3 more times

Workout B
Each exercise 30 seconds, go through each of the exercises without rest then rest for 1 minute and repeat. Go for four times through total, although pure beginners may want to start with 2 times through. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round.

-Side to Side Squat
-Staggered Push-ups
-Split Squats Side 1
-Split Squats Side 2
-Spiderman Climb
Repeat up to 3 times

Workout C
Each exercise 50 seconds followed by 10 seconds of rest, go through each of the exercises then rest for 1 minute and repeat. Go for three times through total, although pure beginners may want to start with 2 times through. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round.

-Kettlebell Swings
-Jumping Jacks
-Plank
-Jumping Jacks
-Mountain Climbers
-Push-ups
Repeat up to 2 times

Workout D
In this workout, you have twenty minutes. Period. Do your warm-up, then set the timer, then try to do as many rounds of this circuit as possible in the 20 minutes. Each week, try to beat your "score" by a) one or more reps, b) one or more exercises, or c) one or more rounds. There are six exercises, and minimum number of rounds is three. If you get more than seven, substitute tougher versions that work similar muscle groups.

-Kettlebell Swings x 10 reps
-Push press x 10 reps
-Split Squat x 10 reps each side
-Spiderman Climb x 10 reps each side
-Push-ups x 10 reps
-Burpees x 10 reps (don't include the push-up variation)
Repeat until 20 minutes is finished, then cooldown.

Workout E
Each exercise 20 seconds followed by 10 seconds rest, go through each of the exercises four times through total, then take 1 minute rest and move on to the next two exercises. The point is to get as many reps in each exercise as possible and match or beat those reps with each subsequent round. This is also known as the Tabata protocol, and it is brutal for your fat stores and cardiovascular system- which can only mean good things!

-Jump Squats
-Push-ups
Repeat 3x, then 1 min rest
-Burpees
-Spiderman Climb
Repeat 3x, then 1 min rest
-Kettlebell Clean & Press
-Jumping Jacks

This workout was designed for healthy people who have been exercising for at least six months. It is not meant to be construed as medical advice. Please consult your physician prior to beginning this program.

And my measurements:
Weight: 161 lbs
Bodyfat: 22 mm (29%)
Right arm: 12.75"
Chest: 33"
Waist: 30.5"
Hips: 37"
Gluteus: 41"
Right thigh: 23.75"

For comparison's sake, here are some old measurements:
November 9, 2009: 163 lbs
February 23, 2009: 166 lbs
February 2008: 147 lbs

I could type up the inches stuff, but no one except me truly cares. Just know that I'm up about 1-3 inches in most measurements from 12/13/2007, my apparent lowest point.

Okay, enough information for now! I'm signing out for a few days, but I'll be back on accountability on Sunday. Hopefully with the meals plan for the week!