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Completely Dominated

By Courtney 30 Comments

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.

IMG_3675

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.

IMG_3678

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.

IMG_3683

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

IMG_3685

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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Related

April 19, 2012 Filed Under: Bootcamp, Lunch, Workouts Tagged With: bootcamp, completely dominated, ladder workouts, salad, zucchini banana chocolate chip bread

About Courtney

I'm a working mom of two beautiful little boys, Lucas and Alex, and I began writing Sweet Tooth, Sweet Life in April 2010. I enjoy chronicling my love of food (healthy and indulgent!), baking, motherhood, fitness, fashion, and everything in between!

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Comments

  1. Caroline @ After Dinner Dance says

    April 19, 2012 at 1:59 pm

    I found the ladder workout challenging too. And be proud - you didn't waste any food :)
    Reply
  2. Melissa @ Will Work for Veggies says

    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?
    Reply
    • Courtney says

      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!
      Reply
  3. Khushboo says

    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?
    Reply
    • Courtney says

      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!
      Reply
  4. Heather @ Better With Veggies says

    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!
    Reply
  5. Carissa says

    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!
    Reply
    • Courtney says

      April 19, 2012 at 2:08 pm

      Agreed! All of the training philosophies she's been using are fantastic - love 'em! :)
      Reply
  6. Kristen @ notsodomesticated says

    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!
    Reply
  7. Michelle@Peachy Palate says

    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!
    Reply
  8. Danica @ It's Progression says

    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 ;)
    Reply
  9. Alyssa @ fit and fun in third says

    April 19, 2012 at 2:41 pm

    Great job dominating that bread! I call that an accomplishment! ;)
    Reply
  10. Katie @ Peace Love & Oats says

    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!
    Reply
  11. Carrie @ Lift Eat Repeat says

    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!
    Reply
  12. Talia @ Bite Size Wellness says

    April 19, 2012 at 2:58 pm

    Ah that looks hard! Looks like your body got dominated and your bread did:)
    Reply
  13. Claire @ Live and Love to Eat says

    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!
    Reply
  14. Brandi says

    April 19, 2012 at 3:22 pm

    I love the ladder, or pyramid, style workouts! Whew! They hurt!! :) I picked up some zucchini today! :)
    Reply
  15. Sarah says

    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 :)
    Reply
  16. Tamara says

    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!
    Reply
  17. krystal @coffeecardiogoddess says

    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.
    Reply
  18. Emily B. says

    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!
    Reply
  19. Marcia says

    April 19, 2012 at 4:53 pm

    Ouchie! Ladders can be hard--but they take you where you wanna go! :D Nice workout!
    Reply
  20. Catherine says

    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 :)
    Reply
  21. Amy says

    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 :)
    Reply
  22. Megan @ The I-Do Diaries says

    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!
    Reply
  23. Maggie @ Running on Fro-Yo says

    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!
    Reply
  24. Ozzie says

    April 19, 2012 at 7:26 pm

    That salad looks delish.....thanks for sharing!
    Reply
  25. Michelle (Better with Berries) says

    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!
    Reply
  26. Lisa says

    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 ;)
    Reply
  27. Tina @ Best Body Fitness says

    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!
    Reply

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Sweet Tooth Sweet Life
Court Profile CircleI'm Courtney, a 30-something wife and working mom living in upstate NY. I'm a food lover, fitness enthusiast, baker extraordinaire and lover of all things sweet.
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