Alywn, TT, Kettlebells, etc for Wed June 18

Lora: The AB weight work outs are not comprised of a ton of exercises but if you do all 3 sets of them it takes time. There are 20 reps per set of most exercises and some of the lower body work you have to do one leg at a time. In addition there is a 60 second rest between every set/exercise so that adds to the time it takes as well. NROL4W has very short work outs in the beginning. That might be what you are thinking of? With w/u and stretch I was able to finish one of the AB stage 1 weight work outs in 60 minutes but the other one took me no less then 75 minutes every time I did it. HTH!:)
 
Hehe, Wendy, you just took the words right off my keyboard! ;)

Lora, Wendy described AB perfectly. The focus of AB is primarily weights, with very little emphasis on cardio. He packs in quite a bit into his weight workouts for that reason, I presume. If you go as heavy as you can for a 20 rep set, it really takes everything out of you, and it does take a bit of time. Add to it the tempo he prescribes (that I haven't exactly nailed yet), most exercises are two seconds down, pause and hold two seconds, then up in one second. Every move is very deliberate. I have to say, quite frankly, that it's the toughest workout I've done in a long time.

Judy, no sweat, I knew what you were talking about! ;-)

Wendy, SWAT sounds like a great workout. I'm not even going to look at it!! :p

Jen
 
Jen,

LOL about SWAT! You know you want to look!}(

I hope ya don't mind that I answered Lora's question. Since I had done it I just figured I'd jump in with my 2 cents. If need be, you can always tell me to shut my trap in the future!:p ;) :7
 
Hi Ladies,

Well I looked into AB and it seems to be a bit cost prohibitive at this time, I also checked my library for NROL4W and they don't have it;( , so now I am considering going some TT workouts. Anybody have any input there?


Anyway, here was this mornings workout.

Today was what should have been the day one of week four of WS, but since I am all messed up on my schedule it was my third w/o of the week. And all I can say is by the end of all I wanted to do is puke. Your suppose to have a protein drink during this w/o out and I can't do it or I really would get sick.

Squats w/ 2 sec hold
8/8/8/8 - 105#

Circuit - 10 minutes @ sets of 12
SLDL's - 90#
Crunches on Ball
Completed 6 rounds (it's these crunches that kill me, you do them with your navel at the apex of the ball and hyperextend the back and halfway thru I always feel like I want to puke, then the rest of the w/o just intensifies that feeling)

Circuit - 10 @ sets of 12
Step Ups - Bodyweight
Dumbbell Swings - 37#
Completed 6 rounds (nothing like realizing at the end of a rotation that you have been doing an exercise wrong, on the step ups your back foot is not suppose to touch the top of the step, so I got rid of the weight and focus on the proper form today)

Then interval cardio of 30 high/ 90 low, did Jack & jabs, sprints and jump kicks for intervals and just walked around for recovery.
 
Judy - thanks for the description of Stage 3 - sounds good. I think I'll be sticking to this one too. The 2 week break between 1 & 2 was just enough to get me going again, plus this stage you only do the workouts 4 times through instead of 8. Will be quicker and I am trying to spend the extra time with cardio on the A workouts (since 2 sets of 10 goes quicker, though there are more exercises).

Linda - NROLW was only about $15 on Amazon - you may find some used ones there if you are interested.

Lora - super job not only on your workout but on your eats today. How'd it go for dinner?
 
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