I started with 20 minutes on the elliptical.  I 'have' to or else I don't get credit for my workouts as far as the military goes.  Once I pass my fitness test I won't have to do this anymore, but for now I will continue to play the game

A-
1.Bulgarian Split Squats w/ dumbbells- 25 reps however you get there. Pick a weight you can do 6 reps with with your weaker leg. Do 5 reps on the first set. Keep alternating legs until you 25 with each leg

I had trouble doing these with the back leg on a higher surface because of knee pain (previously torn LCL and ACL in left knee), so after the first set I did SPLIT LUNGES. I used 7 pound weights, I need to use heavier next time.

2a.Pendlay Row, 10#
 2b. Incline dumbbell press- 5 sets X 5 reps 60 sec. rest between sets
Alternate back and forth between exercises (2a & 2b) 60 sec. rest between each set

I used 10# for both of these, the rows were difficult at the last rep, but the dumbbell press was too easy, so I did 10 reps instead of 5.  I will add weight next time.

3. Janda Situp- 2 sets to failure.
25 reps first set
21 reps second set

tabata dumbbell thrusters with 7# weights.  My heart was pumping at the end and I was not able to do as many reps at the end, but my arms didn't feel too worked.  Could probably increase the weights.

Well then I did just fine for the dumbbell thrusters then   My heart was pounding.  I like that because I can do it in teh morning before work most days since it is so quick.  I have some dumbbells at home that will work for now.  Maybe I will get SavageDieter that adjsutable set he has wanted for Father's Day this year when I need heavier weights

Is substituting the splint lunge okay for now?  I know I should be able to do the one you suggested soon, but it was hurting the knee on the elevated srufce, not the one that was on the floor.

And the video will have to wait until I get home, it is blocked here

I have been slacking on my journaling, no ton my working out though.

Today I did:
tabata dumbbell thrusters with 5 lb weights (they are the heaviest I have at home, need some heavier ones!), I had my 10 yo son join me, and then the 7 yo and 4 yo wanted to 'play' too.

1.5 hours of ice skating, good right leg workout.  Youngest DD wanted to 'skate' but needed me to hold her, so more of an anaerobic workout for my legs, butt and back.

Monday: tabata dumbbell thrusters with 5# in am

Tuesday:
15 mins stationary bike (got bored)
2 mins jump rope tabata (potty break) 4 mins tabata jump rope

Bulgarian split squats w 6# dumbells 25 reps

Pendlay rows 15# 5 sets 5 reps
Incline dumbbell press (on physio ball...no bench) 15# 5 x 5

Janda situps, two sets to failure: 12, 10 (still not sure I am doing these right)

40 minutes of Wii Fit.

Thursday
tabata thrusters

Need to do workout "B" later

Haha, get over it.

What's up with the Janda's?

Focus on getting as great an abdominal contraction as possible. Soreness means little to nothing especially in abs. Reciprocal inhibition should be your primary focus. Your abs will get stronger.

"So, you are going on the "you're being too hard on yourself to do it perfect" mind set?"
YEP! "Do what you can until you can do what you want."

"I am getting an ab contraction, just very little movement.  When I do them with my feet on the physioball I am definitely getting the hip flexors to shut off and I am getting a good ab contraction."
That's great for now! You'll gain more range as you gain strength. You know that.