Completely Dominated

Awesome, awesome workout this morning. I know that part of it was because I decided to fully rest yesterday, but part of it was just because Tina’s bootcamp workouts are a blast.

Today’s workout was a Full Body Ladder Workout (plus an easy, one-mile run on the treadmill to warm up), so if you’ve never heard of it, let me explain a bit.

Basically, with a ladder workout, your reps are going to start out small and then gradually increase to essentially become a bunch of “mini sets” within a set. You can also start with higher reps and gradually decrease to lower reps as well, which is somewhat similar to the pyramid workouts I did a couple weeks ago.

But for example, one of the exercises I had to complete for today was a stationary lunge with a barbell…

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To complete the exercise using the ladder format, it looked a little something like this:

  • 5 reps, 10 second rest
  • 6 reps, 10 second rest
  • 7 reps, 10 second rest
  • 8 reps, 10 second rest
  • 9 reps, 10 second rest
  • 10 reps, 10 second rest
  • Complete same format on opposite leg

It may not sound *too* difficult, but don’t let it fool you. Choose a weight where completing 10 reps is challenging, then combine that with the minimal rest periods in between and you will definitely challenge your muscle strength and overall fitness level.

I was definitely challenged.

Think about giving it a try the next time you’re headed to get buff!

*****

Lunch

Post-workout and shower, home girl wanted some veggies.

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I put together a big ‘ol veggie-packed salad, complete with romaine, spinach, cucumbers, tomatoes, broccoli, baby carrots, red onion, red pepper, dried cranberries, sunflower seeds, and some leftover grilled chicken.

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I can’t even tell you the last time I put sunflower seeds in a salad (actually, yes I can, but it’s been a while) but it added a nice little extra crunch.

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After I finished the salad, I needed something sweet. I also knew that this was waiting to be eaten…

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Yeah, check THAT out guys and gals. Only ONE piece left of my Zucchini Banana Chocolate Chip Bread…well, at least there WAS one piece left…

Completely dominated in 5 days…all by Yours Truly. I don’t know whether I should be proud or embarrassed? Winking smile

Hey, at least I didn’t let any go to waste, right?!?

Comments

    • Courtney says

      By placing the barbell on your upper back/meaty part of your shoulders, you’ll definitely feel it up there as well!

    • Courtney says

      No, I don’t think that’s weird. Generally, I find them easier too…however, this format definitely took them up a notch!

  1. says

    Kudos to Tina for using great training philosophies in her workouts. We do a lot of ladder schemes and we’ll use them with slow negative counts on leg press, extensions, and lat pulldowns. Def gets that DOMS going on!
    Carissa recently posted..Update: Knee Injury

  2. says

    I loved the ladder workout! And it was great because it was really fast – I didn’t have to switch back and forth between machines or wait for other people. I used one machine/weight, did the move without having to work in with someone and then moved on!
    Katie @ Peace Love & Oats recently posted..Thursday Thoughts

  3. says

    Oh goodness I do the same thing with banana bread! There is a whole loaf just staring at me on my counter.. no food goes to waste in this house though :)
    Sarah recently posted..De-Stress

  4. says

    Had to laugh at your comment about ‘dominating’ your baking.
    That’s one of the reasons I don’t bake as much any more; I’m the ‘domination queen’!

    I love barbell lunges; nothing like em to get a good burn in the legs. Also fun (?) to turn them into a Bulgarian split squat; back foot on bench, laces down. Holy leg burn!
    Tamara recently posted..Feeling better bootcamp workout: work, rest, repeat

  5. says

    What a great idea. I’ve been super motivated to really change up my very stale weight and strength training. I’m going to try this- or some variation of this- out. Keep those muscles on their toes!
    Emily B. recently posted..Bryce Canyon

  6. Catherine says

    It’s okay…I ate a jar of Trader Joe’s cookie butter in the matter of a week and a half. Pretty sure that had NO nutritional value and definitely confirmed i do NOT need to buy that again unless I bake something with it or am sharing it with 10 other people haha :)

  7. says

    That giant salad looks delicious!

    PS: I just got my LOVE in the mail!!!!!!! That is seriously the flavor that I have had my eye on for so long- thanks for reading my mind :) I have a question though, it says to refrigerate it after opening..do you do that? I have never heard of refrigerating granola so I was curious!
    Maggie @ Running on Fro-Yo recently posted..Fitness Friday!

  8. says

    Oh my, I love the sound of that type of workout. It would be good to switch it up like that! Impressed that you went through that loaf so fast, just a sign that its a delicious recipe and we should all try it out, right 😉
    Lisa recently posted..Cocoa Almond Butter

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