The King's Gambit back-to-basics Exercise Journal (squats, run, cardio, dumbbell)

[Kings Gambit]

Afternoon workout - ABS

Inspired by this:

https://www.youtube.com/watch?v=ou-vcBQhyjU



20 bent leg hip raises
25 reverse situps
20 (each side) jackknifes
20 (each side) crossovers
25 bent knee crunches
25 frog leg crunches
30 seconds of rest after each exercise
Ab roller - max reps for 3 sets
Tabata Mountain Climbers

[Kings Gambit]

Rainy 5k run this morning. Plan on hitting the Crossfit gym later this evening.

[Kings Gambit]

5k run

100 pushups for time
100 air squats for time
100 burpees for time
100 kip pullups for time

Various sets of ab work

[Kings Gambit]

Sunday - rest day. Yoga only.

[Kings Gambit]

Sunday - not really "exercise" but went on a 15k-20k bike ride with the 9 year old.

[Kings Gambit]

HIT sprint work again this Monday morning.

8 x 100 yard full speed sprints

After each 100 yard sprint, performed the following:
10 squats
10 burpees
10 situps
10 pushups

30 seconds of rest between each sprint/exercise session.

[Kings Gambit]

So, two weeks in and I weighed in at a svelte, sleek and lean 176 lbs. but MOST importantly, my bodyfat percentage is way down and my athletic performance scores (5k, 10k and tabata) are way up which means I have improved PHYSICALLY/ATHLETICALLY which should always be the goal.

[Kings Gambit]

Really nice day today.

Morning cardio: Ran 10k

Resistance workout: Crossfit. Skills and heavy - squats, deadlifts, cleans, pullups and ab work

[Kings Gambit]

1.5 hours of Taiji and Qigong

1 hr CorePower Yoga - Yoga 2 class

Did the Taiji at home and walked to the CorePower studio which is just a 3-5 minute walk from home.

[Kings Gambit]

Evening workout at the park:

100 Air Squats for time
100 pushups for time
100 Jump pullups for time
100 situps for time
5 x 100 yard sprints