Summer Challenge Part2

Date: Aug 7 – Sep 23

Exercise goal: 6 times per week

The last 7 weeks of the 90-day challenge was light in terms of the frequency of cardio. The lifting program morphed to a pyramid scheme with minimal rest between exercises.

Diet. Still tried to eat as clean as possible. Had white rice for 4 weeks and then none for 2 weeks, then back again for 1 week. Snacking was consistent once a day. Ate Access shake/bar starting at week 8 but usually only during lifting days.

Final result: 3 lbs lost, quadriceps look smaller and different, lost 1 inch on my waist, 4457 total minutes of exercise for 90 days.

Week 07 (292 total minutes)
– Changed lifting program because sprained my left knee after a Taebo session.

Cardio:
– Taebo Cardio (1x)
– Bring It! Beginner Cardio Phase 2 (1x)
– Light walking (1x)
– generally light cardio because of the knee problem

Weights:

Workout 1 chest db chest press chest fly shoulders db overhead press front raises triceps overhead tricep extension bench dip	Workout 2 back 1-arm db row superman biceps concentration curls hammer curls back back fly floor YTI
- 4 sets for the first exercise in pyramid scheme & 2 sets for the second exercise each circuit. – 30s rests in between sets and 60s rest in between circuits.

Week 08 (315 total minutes)
– Added leg exercises on the lifting program

Cardio:
– Bring It! Beginner Cardio Phase 2 (1x)
– Bring It! Striver’s Cardio Phase 1 (1x)
– Ropeless jumping (1x)
– Light walking (1x)

Weights:

Workout 1 circuit 1 1a: db chest press 1b: floor back kick chest fly circuit 2 squat/db overhead press side lunge/front raise circuit 3 2a: overhead tricep extension 2b: alternating knee up bench dip	Workout 2 circuit 1 1a: 1-arm db row 1b: lateral side shuffle superman circuit 2 2a: concentration curls 2b: plie squat stationary lunge/hammer curls circuit 3 3a: back fly 3b: lunges 2 floor YTI
- 4 sets for paired exercises in a pyramid scheme & 2 sets for the second exercise each circuit except for the YTI exercise. – 60s rest in between circuits.

Week 09 (318 total minutes)
Cardio:
– Bring It! Striver’s Cardio Phase 1 (2x)
– Ropeless jumping [now 4 sets of jumping] (2x)

Weights:
– Same Workout 1 and 2.

Week 10 (333 total minutes)
Cardio:
– Bring It! Striver’s Cardio Phase 1 (2x)
– Ropeless jumping (2x)

Weights:
– Same Workout 1 and 2.

Week 11 (364 total minutes)
Cardio:
– Bring It! Striver’s Cardio Phase 1 (2x)
– Ropeless jumping (2x)

Weights:
– Same Workout 1 and 2.

Week 12 (360 total minutes)
Cardio:
– Bring It! Striver’s Cardio Phase 2 (2x)
– Ropeless jumping [45s jumping] (2x)

Weights:
– Same Workout 1 and 2.

Week 13 (351 total minutes)
Cardio:
– Bring It! Striver’s Cardio Phase 2 (2x)
– Ropeless jumping (2x)

Weights:
– Same Workout 1 and 2.

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