Back on belt.

Just to get back in the swing of things I thought I'd hit you with a little fast break. Today I filled up my water bottle at 1:10pm and headed downstairs where those 2 business-type men were, as usual, in the locker room. Only this time they weren't stepping out of the shower they were tying their sneakers! Oh no! This means....Yes! They haven't started their workout yet and I would have the pleasure of exercising beside them and all their judgement.

I tried to think of all the possible ways this couldn't be true. Maybe they're going outside?...Nope too cold. Perhaps I'll run outside to avoid them....Nope, way too cold. I actually thought of just packing up and leaving the gym without saying a word. Reluctantly, I got into my shorts and headed for the far end treadmill. They fell in line beside me and away we went.

I thought it would be a good day for a quick interval session to avoid another personal encounter in the locker room for the post game show. I did the new Men's Health: Belly Off interval workout which is pretty much awesome.

3 min - warm up
.5 min- intense (I do 8.5 mph treadmill or 12mph elliptical)
1 min - recover (5.0)
X 3

1 min - intense
1 min- recover
X 4

.5 min - intense
.5 min - recover
X 4

3 min - cool down

Then I did a super set. The super set is like this:

Dumbbell Squat Thruster X 8 (15 lbs)
30 Push ups (10 close, 10 normal, 10 wide)
Dumbbell Squat Thruster X 8 (15 lbs)

Here's a video if you don't know what dumbbell squat thrusters are. Don't judge these people just focus the exercise. And try to do it with good form. Straight back - no wavering Explode from the squat and control the weight.



I got into the locker room first, showered, and was back here by 1:55 p.m.