This was a cardio workout day in the pool.  Jog five minutes in the shallow end of the pool.  After the first 5 minutes do 50 flutter kicks holding onto the side.  Jog five minutes.  Swim 1 length breaststoke.  Jog five minutes.  Rest 30 seconds.  Jog five minutes.  Tread water 60 seconds.  Jog and then swim 1 length backstroke.

My advice for this one?  Pool shoes.  I didn’t have any and I got massive blisters on the balls of my feet from running on the tile.


Warm up – Do 3 times

  • 20 mountain climbers – From plank position touch knees to elbows one at a time
  • 20 squat jumps
  • 10 burpees

Workout 1 : 8 sets of 8 reps of back squats at a medium weight.  Between sets do a 30 second wall sit.

  • I only did 75 lbs on the squats because my legs died fast!  Sore for days after this.

Workout 2 – Do 4 times

  • 12 lateral arm raises
  • 8 overhead tricep extension
  • 8 pike pushups

I did 10 lbs for this.  I had to go that light for full range of motion at the top of the lateral raises.

Core – Do 2 times

  • 60 second plank hold
  • 30 seconds each side plank
  • 20 situps with feet up on wall

The planks were ugly because my arms were shaking.


Cardio – Do 10 times

  • 60 ft sprint
  • 10 jump squats
  • 10 light kettle bell swings
  • 10 jumping lunges

Awful, just awful.  I don’t know if it was the humidity or my allergies making me not able to breathe but I’ve never felt closer to throwing up on a workout.  This isn’t even that hard.  I almost physically couldn’t do it.  I’m going to get some allergy medication so I can remember what inhaling oxygen feels like and then try this one again.