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Completely Dominated

by Courtney on April 19, 2012

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…

source

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?!?

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{ 30 comments… read them below or add one }

1 Caroline @ After Dinner Dance April 19, 2012 at 1:59 pm

I found the ladder workout challenging too. And be proud – you didn’t waste any food :)
Caroline @ After Dinner Dance recently posted..Quinoa Burgers and ’90s Boy Bands

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2 Melissa @ Will Work for Veggies April 19, 2012 at 2:00 pm

I’ve never thought of doing stationary lunges with a barbell, but that looks like an excellent move to try!

Does using the barbell also help strengthen your back muscles? Or is it solely for your legs?
Melissa @ Will Work for Veggies recently posted..Quinoa Pasta with TJ’s “Meat”balls!

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3 Courtney April 19, 2012 at 2:18 pm

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

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4 Khushboo April 19, 2012 at 2:02 pm

Haha I thought you were gonna say that you dominated your workout- either way, well played :)! Is it weird that I find stationary lunges easier than regular?
Khushboo recently posted..Shit “Healthy” People Say

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5 Courtney April 19, 2012 at 2:18 pm

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

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6 Heather @ Better With Veggies April 19, 2012 at 2:03 pm

My poor back muscles are still sore from Workout A this week (I have moved around days a bit), it will be interesting to see how Workout B goes tonight. :) I’m loving Tina’s program too!
Heather @ Better With Veggies recently posted..Why Not Try a Tri?

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7 Carissa April 19, 2012 at 2:05 pm

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

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8 Courtney April 19, 2012 at 2:08 pm

Agreed! All of the training philosophies she’s been using are fantastic – love ‘em! :)

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9 Kristen @ notsodomesticated April 19, 2012 at 2:24 pm

Nothing wrong with enjoying the fruits of your (baking) labor haha! ;) I just still can’t believe your husband doesn’t like zucchini bread!
Kristen @ notsodomesticated recently posted..Tim Tebow’s … feet?

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10 Michelle@Peachy Palate April 19, 2012 at 2:28 pm

Your next circuit post should be a ladder workout!! Never tried it before, sounds good. And definitely proud of the zucchini bread consumption, sure it’s zucchini bread! Who could resist!
Michelle@Peachy Palate recently posted..Tremendous

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11 Danica @ It's Progression April 19, 2012 at 2:33 pm

no shame in eating that loaf! it actually makes me feel a little better since I tend to do the same thing ;)
Danica @ It’s Progression recently posted..The Bride-to-be Pressure (and the new fad diet)

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12 Alyssa @ fit and fun in third April 19, 2012 at 2:41 pm

Great job dominating that bread! I call that an accomplishment! ;)

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13 Katie @ Peace Love & Oats April 19, 2012 at 2:50 pm

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

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14 Carrie @ Lift Eat Repeat April 19, 2012 at 2:58 pm

Looks like a great workout! I recently did a pyramid workout with my calves and omg they were sore for 3 days!
Carrie @ Lift Eat Repeat recently posted..Male vs Female Lifts

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15 Talia @ Bite Size Wellness April 19, 2012 at 2:58 pm

Ah that looks hard! Looks like your body got dominated and your bread did:)
Talia @ Bite Size Wellness recently posted..Gym meets Nightclub: Introducing Party Workouts

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16 Claire @ Live and Love to Eat April 19, 2012 at 3:20 pm

When I make pumpkin/banana/chocolate chip bread, it’s gone within a week, too! When it’s in the house, it’s the only thing I want!
Claire @ Live and Love to Eat recently posted..Disappointing Pizza (Anthony’s Coal Fired)

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17 Brandi April 19, 2012 at 3:22 pm

I love the ladder, or pyramid, style workouts! Whew! They hurt!! :)

I picked up some zucchini today! :)

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18 Sarah April 19, 2012 at 3:31 pm

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

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19 Tamara April 19, 2012 at 3:53 pm

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

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20 krystal @coffeecardiogoddess April 19, 2012 at 4:04 pm

Dont be emberassed about the bread. 5 days isnt bad. Atleast you didnt all in one day!! Thats definately happened with my husband and I before both tackling a loaf.
krystal @coffeecardiogoddess recently posted..My crazy Starbucks addiction

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21 Emily B. April 19, 2012 at 4:11 pm

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

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22 Marcia April 19, 2012 at 4:53 pm

Ouchie! Ladders can be hard–but they take you where you wanna go! :D Nice workout!

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23 Catherine April 19, 2012 at 4:56 pm

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 :)

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24 Amy April 19, 2012 at 5:47 pm

You should be proud! One time my mom made a chocolate pie, it was gone in two days. We couldn’t help ourselves :)

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25 Megan @ The I-Do Diaries April 19, 2012 at 6:02 pm

That salad looks delish! Nothing beats a veggie-packed lunch :)
In my book, 5 days is perfectly normal for finishing off that bread. I would have done the exact same thing. Thankfully my husband isn’t a huge fan of the pumpkin bread I made recently. Woohoo, more for me!
Megan @ The I-Do Diaries recently posted..Whirly Ball and #4sqdayATL!

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26 Maggie @ Running on Fro-Yo April 19, 2012 at 6:59 pm

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!

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27 Ozzie April 19, 2012 at 7:26 pm

That salad looks delish…..thanks for sharing!

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28 Michelle (Better with Berries) April 19, 2012 at 7:57 pm

I’ve never heard of a ladder workout – it sounds like something I’d like to give a shot, though!
Michelle (Better with Berries) recently posted..WIAW and Rachel’s Challenge

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29 Lisa April 19, 2012 at 11:52 pm

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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30 Tina @ Best Body Fitness April 20, 2012 at 10:24 am

They’re sneaky aren’t they? When I set it up I thought no biggie, then I tried it out (since I did for all the workouts) and LOVED it!
Tina @ Best Body Fitness recently posted..I Made It Happen

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