Hooray!  Day 1 back at training after 3 months off with a broken foot!

Squats (I can only go to 90 without falling over): 2 warmup sets @ 10 lbs; 3 working sets @ 30 lbs.
Pendlay Rows (Used Tbar machine for form): 2 warmup sets @ 0 lbs; 3 working sets @ 30 lbs.
Bench Press: 2 warmup sets @ 0 lbs; 3 working sets @ 30 lbs.


Felt good doing everything.  The Bench Press was the only exercise I felt "maxed" out on (though I felt I could add more weight).  I broke a small sweat, but before during my 2 hour workouts of cardio/weights I was dripping at the end.  Not sure if that's right or not?  (Wlfdg???) 

My ideal week of exercise =

All weight routines are basic 5x5 routine.

Monday, Wednesday - Tabata squats w/dumbbells
Tuesday - Tabata Burpees
Thursday - Squats, Pendlay Rows, Bench Press, Janda Situps (2 sets to failure)
Saturday - Power Clean>Front Squat>Push Press, Janda Situps (2 sets to failure)

On the days you cannot hit the gym you can always do Tabata. If you can't sprint, you can do body weight Tabata exercises. It only takes 4 minutes and will keep your metabolism high for the following day and a half.

Check this thread for the article link. The body weight Tabata circuit is #6 in the link.

http://cavemanforum.com/index.php?topic=2609.msg23442#msg23442

Tabata #6 — Bodyweight Tabata (4 Exercises)
Bodyweight training is great for folks who train at home, train outside, or travel frequently and are stuck in a hotel room.

Even if you do have access to gym equipment, sometimes it's nice to get away from all that stuff and just allow your body to move the way it wants.

Here are a few of my most popular bodyweight Tabata workouts among the athletes here at Performance U:

20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)
10 sec rest
20 sec Speed Squats
10 sec rest
20 sec Burpees
10 sec rest
20 sec Mountain Climbers (keep neutral spine)
10 sec
20 sec Speed Skips (in place) (lift knee above hip)

You can do speed quats and burpees in alternation or try the others if you like.

The short workouts all rely on intensity. If you are not breaking a sweat with high HR and "grunting" (or at least feeling like grunting) then it's like your regular plan but shorter.

Make sure it's intense and that should take care of it.
Don't be the person that thinks that Tabata is 8 sets of 8 of some exercise with minimal weight. Tabata (or anything high intensity, really) is about feeling your lungs about to explode in 2.5 minutes and pushing yourself to survive the last 1.5 minutes. You'll be feeling the oxygen shortage even 3 hours later and that will keep your metabolism high.

Complement with the strength building exercises you are already doing and you will become a lean machine.

I'd have thought a gym member who trained for 20-30 mins was one of their second favorite customers,  behind the ones that get a membership then never go.

Tabata Thrusters this morning.

I did 10 first set, 9 second set, 8, third set, 7 fourth set.  I used 5lbs on my dumbbells (dunno what the posts weigh)

My right knee is bugging me a bit after....perhaps I need a wider stance?

thanks!  I make sure my knee is not in front of my toe...big puffy chest, ass way back!

Also did 4 sets of burpees (8-8-7-5)!!  I put my socks on and did them and I can cheat the move a slight bit by sliding my feet the last few inches when I am coming back to my crouch.  Got my heart rate up anyways!

Sidelined indefinitely because broken foot not healing.  Not permitted to do any kind of jumping or extended foot flexing....what the smuck am I gonna do??? 

Here's my hair-brained scheme:

knee pushups
planks (this could be a no-no because my foot will be flexed) ---one legged?
tabata thrusters
walking
bike riding

My primary goal is FAT BURNING.  Please tell me this will get me there?!  Anything else?