Today's workout was the ishhhh!!!!

I have "done" all the muscle groups this week and I did cardio yesterday. I carried my gym gear and I wasn't going to let that go to waste. We have no spin class, and I am not really an aerobics girl unless it's weighted. There is no interesting kickboxing class or the like so I went online and started browsing for workouts. I got one from fitnessrx which I decided to do. 

Interestingly, I seem to have influenced more people to the weights corner. In the middle of my workout, more and more women came and started picking dumbbells and kept asking the in-house trainer what to do with them. Even a senior couple came and picked some weights. The bad news is, they were picking the ones I was using between sets. :-( But I made do. 

WARM UP

Step Mill 15 minutes. Was supposed to do 90 steps a minute but I have absolutely no idea what the speed is at that. I was oscillating between 6 and 6.4 kms an hour which I suspect is too slow for 90 steps a minute. Considering this is only my fourth or fifth attempt at the step mill, I think I did okay. Oh, and I only did 6 minutes, WHAAAT? 15 minutes is CRAZZZYYY

GIANT SET 1 REPEAT 3 TIMES

Dumbbell squats                                15 Reps
Weighted pop squats                          20 Reps
Stationary lunges                                15 each leg (I did them weighted)

GIANT SET 2 REPEAT 3 TIMES

Shoulder width squats with arnold press         12 reps
Split jumps on step                                         15 each leg
Weighted burpees                                            15

GIANT SET 3 REPEAT 3 TIMES

Body weight squats                                   25
Weighted squat jumps onto step                10 (Thank God!!!)
Medicine ball mountain climbers               25 each leg
(I also went...eeeh? on the last one)

GIANT SET 4 REPEAT 4 TIMES NO STOPPING

Arnold press                                              12 Reps
Plate front raise                                          12  Reps
Lateral raise                                                1

FINAL SET BURN IT OUT

5000M Row (ok, I only did 1500...I need to improve on my rowing)
Burpee jumps to step 1 minute (I finished these)

This is a workout I will definitely come back to. Challenging plus I did not finished the prescribed cardio work which means I have more to work on. 

I burned 700 calories in about an hour...awesome!