Fast 30

Wednesday is turning out to be the perfect day for a "fast 30". I have to be at work by 9:00am so yoga class is out, walking takes too long, so KB's fit in perfectly. I loved last Weds. workout with the 30 sec. on 30 sec. rest sets, and I'll definitely do more of that. But here's what I did in about 30 min.;

Warm up

40 2 hand swings w/26, 1 min. on, 1 min. rest x 2 sets
40 transfers w/26, 1 min. on, 1 min. rest x 2 sets

Total warm up 8 min.

Work sets

#1
40 2 hand swings w/36 1 min. on, 1 min. rest
#2
10 L, 10 R, 10 L, 10 R, 1 hand swings w/36, 1 min. on, 1 mni. rest
#3
40 2 hand swings w/44, 1 min. on, 1 min. rest
#4
10 L, 10 R, 1 hand swing w/44, 30 sec. on, 30 sec. rest

I alternated these 4 sets x 3. All 3 sets took 7 min. to complete. 3 x 7 = 21 min. after finishing set #4 the 3rd time I reversed the last 3 sets and repeated them 1 more time (#3, 2, 1 ) for an additional 6 min. Total workout 35 min.

I then took about 10 min. to do some shoulder exercises and stretches.

Wednesday AM weight 128.0
7:00am KB

Menu

5:00-10:00 coffee w/cream, cocoa 85 cal., 120 cal.
12:00 steel cut oats (1/4c. cooked w/2 c. water) 150 cal., milk & sugar 70 cal.
12:15 small broccoli salad w/tuna 200 cal.
2:45 large broccoli salad w/tuna and grapes 420 cal.
5:45 large chili pepper soup w/spagetti squash, black beans, and chicken (4oz.) 510 cal.

Total calories 1550

I made really large portions of salad and soup intending to split them into 2 smaller meals each. So I was able to split my salad, 1/3-2/3, but only had time to eat my soup all at the same time.

Wenesday was a good day.