WOW!

I am soooooooo sore today!
My last post was about my workout at home. Theia (http://theia-fitgoddess.blogspot.com/)had posted in the comments a workout she did when she subbed a bootcamp class. So.....since it was so freakin' cold yestereday and it was a north wind, I decided to stay in on my lunch and try it. I had to make some changes to it because I don't have weights at work. So below is what she gave me. Then below that are my changes and notes.

Tabata style intervals (20 seconds hard, 10 seconds rest, repeat for 8 cycles of each exercise over 4 minutes). I did four rounds of three exercises each. Yeeeeeouch!

Round 1:
4 minutes of x-country ski
4 minutes of squats w/ dumbbells
4 minutes of pushupsrest
1 minute

Round 2:
4 minutes of mountain climbers
4 minutes of alternating rear lunges
4 minutes of boat pose w/ an incline pressrest
1 minute

Round 3:
4 minutes of squat thrusts
4 minutes of dips
4 minutes of pliesrest
1 minute

Round 4:
4 minutes of side kick, tap the floor (alternating kicking legs each interval)
4 minutes of curtsey lunges
4 minutes of plank w/ rowrest
1 minute
stretch!

Ok, so here's what I did
Round 1:
4 minutes x-country ski
4 minutes prison squats(hands behind head squat, when come up bring knee up and opp elbow to knee)
4 minutes pushups
rest(I never took a minute, just didn't)

Round 2:
4 minutes high knee's(I didn't do mountain climbers because my wrists would have been on fire, going from 4 minutes of pushups to mountain climbers, not good for my wrists)
4 minutes lunge back and kick(I alternated legs)
4 minutes plank (went from forearms to hands, I found this hard because of my wrists, I ended up switching, and did some side crunches, I did 2 minutes of forearms to hands and 2 minutes side crunches)
rest

Round 3
4 minutes of squat thrusts (MY GOODNESS!!! I couldn't believe how hard this was. I sooooooo wanted to stop. I hated this, but loved it at the same time)
4 minutes tricep dips (I skipped one 20 sec work section. My wrists were killing)
4 minutes of plies(I didn't start doing plies. I did 1 minute of one big hop forward, 2 small hops back. Second minute I did plie's, then I alternated between the hops and the plies for the last 2 minutes)

I wanted to get some skipping in but that didn't happen. I couldn't do round 4 because I did a 4 minute warm up before all this, tried to do 2 minutes of skipping but couldn't get the jump rope and my feet and coordination to cooperate with me, so I did a little stretching and that was it.

I wish I could have gotten to Round 4. I also wish my lunch hour was longer. I didn't find this was enough for me. I liked it and am soooo sore today. I feel it in my back, my triceps and chest. I also feel some soreness in my upper hamstrings, but I think that's due to when I got home from work I did some sliding lunges with weights, some step ups and squats.

Since I don't feel it so much in my biceps, I'm going to do biceps tonight. I would have liked to do a whole body circuit but most of me is sore already. I'll just get the biceps in to make it even I guess!

Hope you can use this workout. And thank you Theia for suggesting this!