Goalbusters class and Fitbit weekly update

Last night started the Spring Session of our Goalbusters fitness class. Whenever we start a new session, the intensity is ratcheted down a bit for the newbie, which means I try to increase my effort on the exercises.

I partnered with Bob last night and we had a good circuit. I'm up about a pound today, I expect that's part of the reason I saw such big losses recently... no gym workouts this weekend (we were too busy), so my muscles aren't holding onto as much water.

Warm-up

• Pass medicine balls in a circle, clockwise, one minute
• Pass medicine balls in a circle, clockwise, one minute
• Jumping Jacks, 30 seconds (I did 42 jumping jacks!)
• Ankle mobility, 30 seconds
• Split squats, right leg front, 30 seconds
• Split squats, left leg front, 30 seconds
• Push-ups, 30 seconds
• Mountain Climbers against the wall, 30 seconds

Partner Warm-up (repeat 4x)

• 15 body weight squats
• Hold a wall squat while partner does 15 squats

Circuit
Station 1 (repeat 2x)

• Kettlebell Squats, 35lbs, 30 seconds
• Triceps Extensions, Blue band, 30 seconds

Station 2

• Cable machine 'woodchoppers', 27lbs, right arm, 30 seconds
• Dumbbell clean and press, 12 lbs each hand, 30 seconds
• Cable machine 'woodchoppers', 27lbs, left arm, 30 seconds
• Dumbbell clean and press, 15 lbs each hand, 30 seconds

Station 3 (repeat 2x)

• Double waves on the heavy rope, 30 seconds
• Bicep curls, blue band, 30 seconds

Station 4 (repeat 2x)

• Bosu Balance, 30 seconds
• Lunges with a body bar shoulder press, 22 lbs, 30 seconds

Station 5 (repeat 2x)

• TRX Pull-ups, 30 seconds
• Medicine Ball bounce passes, 15 lbs, 30 seconds

Ab Work (on mats)

• Bridges, 30 seconds
• Hip thrust, right leg up, 30 seconds
• Hip thrust, left leg up, 30 seconds
• Bridges, 30 seconds

Cooldown and Stretching

As I was writing this, my Fitbit weekly report came in. I should probably save it for tomorrow's blog post, but it's here now... so I'll at least post it. I may go into detail on it tomorrow though, so maybe this is just a teaser!

Click to embiggen!