It just felt like a Wonder Woman Day. Please visit Grenada. That’s where my mind went when I felt the cold this morning.

Mutant Diet Phase 2 Day 23

Yesterday was the great Bulgarian Bag workout. I’ve moved to weekly workouts and weigh-ins to try to keep me focused on the process and see if I can make some significant progress for March 28. I’m going to toggle between the Bulgarian bag and the kettle bells and see if I can activate the metabolism enough to chew up the fat cells that my body is fervently hanging onto. The new workout is at the bottom.

The good news is that I did drop 0.4 pounds and reduced body fat by 2.3% in a 6-day span. The waist was in slightly smaller and the chest was bigger.

Today the cold bug is trying to get me. I may have to retreat home after a couple of key meetings.

Bulgarian Bag Routine
Lots of hip movement!

  • Halo with Kettle Bell – hold kettle bell upside down in front of face. Keep close to your head while having the kettle bell circle it. Use pink and complete 8 circles in each direction. 2 times
  • Bag Sway – the first exercise we learned together. Use the red bag and have it moving towards the straight leg. Wide leg stance. Complete 20 sways total, take a break and complete 3 more sets.
  • Bag chop – the second exercise we learned together. Feet closer together, bring the bag horizontal to the ground and pivot on your back foot. Complete 10 reps in each direction, rest and then 2 more sets
  • Squat and press – create a ‘necklace’ in front holding onto the handles of the bag. Squat with the bag and as you are standing up press it overhead. Red bag, 10 reps. Rest, 3 sets.
  • Power snatch -the one where you’re almost hitting the back of your head. Careful with your back – do not bend at the top, core tight! Swing the bag through your legs and then pull it overhead and flip it at the top, straightening your arms. Green bag, 10 reps. Rest then 2 more sets.
  • Bag Clean – swing the bag through your legs then catch the bag when it is in front of your shoulders, keep your arms straight. Red bag
  • Half a swing – swing the bag up to one side and rest it on your shoulder/elbow.
  • Squat with the bag resting on your back. Red bag, 10 reps and 3 sets.