Hi Ladies!
This is the 2nd time I'm trying to post today. My first one I accidentally deleted. I'm back at work and trying to catch up with everything. Saturday I did KPC with 2# weights for the first 15 mins. and then finished up with the drills and the stretch. Yesterday was a rest day. Today I did Tracey Staehle's Sculpt Sweatfest. I really enjoyed this one. It was tough, challenging and different from anything else I have which is a nice change. She says it's more of a rehabilitative kind of workout and focuses on neglected muscles you might not knew you had. Section 1 focuses on just body weight exercises. Section 2 uses the bosu, medicine ball, stability ball and light weights. There is no warmup (she tells you to do some light cardio first). I did the warmup from Muscle Max.
Section 1 exercises:
Lying prone leg raises with bent leg and foot flexed (16 reps each leg, then 3 sets of 8 pulses on each leg and hold for 8 on each leg)
Planks
Reclining on elbows: lift legs 2" off ground (tough)
Jacknives
Bicycle sequence (slow)
Lying on side leg lifts with legs turned out
In fetal position, heels together, lift top leg up with bent leg keeping heels pressed together. I also used a 3# weight on top of my leg which increased intensity.
Rotator cuff sequence (tough) I used 3# here and it was plenty
Superman series - first in an airplane kind of pose with arms out to sides, then in a hitchhiker pose with thumbs up, then in a "W" pose with hands facing down off floor.
Section 2 exercises:
Squats - no weight - fast squats (felt like I was supposed to jump but didn't) and pulses
Kneeling on stability ball (both knees) with 5# weights, alternating front raises and side lat raises (both arms). This was probably the toughest exercise because of trying to get your balance. I was not able to do this yet with both knees on the ball. Jillybean was a background exerciser and explained how she did this and I have to find the thread.
Walking planks with hands on ball (tough)
Tricep dips on ball with other leg on bosu (tough). I don't have a bosu yet but am thinking about getting one.
Bicep curls on ball with feet on floor sitting up (I used 5#). Then she told you to lift toes off floor.
Chest presses on ball (I only used 5# and that was enough). There were alternating arm chest presses, then use one arm rotating past opposite shoulder, then she used both arms.
Back - 1-arm rows (used 8# here) with one arm and one leg kneeling on ball.
She then did a squat and reach (kind of like in Core Syn where Tony tells you to pick something up and put it on the shelf) but while standing on the bosu with a medicine ball (I forget if there was a 4# or 8# ball). I just did it on the floor with an 8# dumbbell. Tracey did it with the flat side up (which is harder - you need more balance), everyone else used the dome side up.
Last, she does one-legged squats on the bosu with dome side up. I did them on floor but were still effective. Felt it in glutes and was able to work on balance.
Overall, I really enjoyed this one and it's a keeper. I'm really enjoying Tracey as an advanced instructor. She doesn't explain things as well or cue as well as Cathe. She uses a lot less breakdown but as I get to know the workouts, I won't need the cueing. She did include a separate breakdown DVD for people who wanted it for Step Sweatfest. I will be doing her Core Strength and Conditioning later this week. It's 48 mins. long.
