More outdoor cardio this morning…To put it poetically fuck, fuck, fuck, and faqu.  We started training this morning at 7AM so the heat wasn't too bad, but it's still not an air conditioned gym.  Kenny's whole intent this week is for me to sweat as much as I can and burn as many calories as I can, while building my endurance.

This morning’s workout involved interval training with several different exercises, with very brief 30 second to 1 minute breaks between intervals. Some of the durations may have been longer because Kenny likes to add time if I have a good pace on an excercise, in this way he is always pushing me.

• Started with touching toes, hips, and reaching for the sky 1 minute
• Windmill toe touches, 1 minute
• Body weight squats with a 15lb flex bar on my shoulders 1 minute 30 seconds
• Shuffles across a 75 yard soccer field holding an 8lb ball in front of my chest once going right once going left (if you think I'm showing you video of this you are CRAZY, I saw a woman looking down from her balcony while I was doing this, she must of thought she had seen a drunken blind hippo on land trying to find the nearest mud puddle)
• Using a 15 lb kettlebell a windmill motion, toe to sky 1 minute per side
• Standing on one leg using a band standing cable row 1 minute per side
• Squat and curl with 15lb flex bar 1 minute 30 seconds
• Holding the 8lb ball over my head we walked up a hill and then 1/10 of a mile, then up a series of steps (YES you get to watch this dysfunctional stair climbing)
• Shuffles across the width of field 25 yards with 8lb ball in front my chest once in each direction
• Kettlebell Windmills 1 minute per side
• Flex bar squat and curl 1 minute 30 seconds
• Standing on one leg using a band standing cable row 1 minute per side
• Carrying the 8lb ball over my head we walked along the side of the field, up a set of stairs, walked another 10th of a mile to another series of stairs. Kenny had me do this twice because he said the first time the video angle was no good, my hunch is thahe camera wasn't even on the first time(watch the video there was some nice purple panted motivation, I almost kept walking to the Courthouse Metro)
• 3 Sets of 20 assisted push-ups against a park bench
• 2 minute kettlebell swing with 15lb kettlebell

Kettlebell Windmill

Stairclimbing

Push Ups