Today I did Kelly Coffey's newest raw workout on YouTube, Cardio Crush, 33 minutes, 180 calories, 115/154 heart rate. I liked this one, the time went fast and some parts of it were burners. I will give a run down of this one, as I am writing them down.
I then did STS Mesocycle 2 disc 14 lower body, 52 minutes (had to adjust my to a barbell when I had dumbbells ready) 244 calories, 108/145 heart rate. 244 calories. Total time 85 minutes, 424. I felt my upper body was still sore from Ramped Up upper and Kelly's Upper Raw, so started with lower body this week.
Cardio Crush 33 minutes 6 inch step. Also need a firewalker loop for one segment. Kelly suggests this would be a good workout for a weighted vest. She did not use one though. I wore my 1.5 gloves throughout. She had gloves on but did not mention them.
all segments are timed and done 4 rounds
low impact jacks to two jumping jacks 4 rnds
Plank, down knee ins, up plank jack repeat 4 rnds
step onto step and punching alternating right and left 4 rnds
(firewalker band around thighs) side step , squat to calf raise 4 rnds
squat thrust jump onto step 4 rnds
crab in a bridge over the step 4 rnds
reverse lunge to knee up on step 4 rnds each round is all done on one side before moving to the other
boxing hooks 4 rnds Kelly seems to pick up some speed here
squat shuffle jump on step 4 rnds
stationary side kick 4 rnds each round done on one leg before switching
side bends rnd 1 hands on sides of head. rnd 2 reaching down side to side, rnd 3 and 4 reaching out into arrows
STS weights tri sets done 3 times 10 reps
squats 30's
one leg elevated lunges 25#
deadlifts Wide Stance 30's
repeat two more times
static lunge 20's
plie squats alternating hand 35# (should have went heavier)
one leg slide back lunge disc 20's
repeat 2 more times
stiff legged deadlift barbell 65#
side slide lunge with disc 20#
squat narrow stance 25's
repeat 2 more times
calf raises 20# 20 reps
repeat for 2 more sets
Jolie, I will have to go back and look at my notes on the live list and see what I really liked. I have several sets of weighted gloves. The oldest set is kind of rusty looking around the fingers because I put them in the washing machine. I have Cathe's in 1# which were coming apart at the thumbholes, but I sewed around the edges and it stopped. I also have the 2# and purchased some 1.5's which are my favorites. I pick up 1# dumbbells sometimes just so if my shoulders are getting tired I can just put them down.
Debbie, nice workout today. Lately, I am eating more fat usually in the 40 to 50% range. It always works out on the days that I eat more carbs, like fruit or sweet potatoes, my fat % is lower. Protein is generally a little higher than the carbs. I keep working on getting the fat down a bit, but lately have not been doing a lot of cooking for myself so am relying on protein powder and an occasional egg. I need to find time to go back and do the cook up food ahead thing. Last night I had a sweet potato already diced so put together a ground beef and sweet potato bowl from Paleo Leap that was really good. I have been busy making so many birthday cakes and things for family that has been here that I just haven't wanted to add the extra cooking. 30/30/40 is a good range.
Roselyn, I looked over Cathe's rotation for June and thought about it, but since I started doing some STS and am hoping to be doing the Fit Tower workouts before long I decided to bypass it.