FITNESS NOT FACEBOOK: JULY

Hi everyone

I've been continueing with the 90 day X Train rotation. Today was Burn Set Biceps and Triceps. I haven't been feeling too well this week, kind of nauseaous. Hopefully I'll feel better soon.

Hope everyones been doing okay. Stacey: Good thinking about the rock bottoms rotation. It does seem a little bit too much over training sometimes. Well done so far.

Laura
xx
 
No workout to report today, had to stay late at work, but I did come home to find my 3 new Bob Harper workouts in the mail. I previewed them all and THEY ROCK!!! Definitely Cross Fit inspired, and definitely a good purchase. There are 3 dvds #1 Cardio, #2 Core, #3 Strength. Each dvd has 4 workouts, each workout is 15-20 minutes in length, not counting the warmup. Each disc has only 1 warmup as a separate chapter that you'd do the same warmup for each workout. I didnt preview each warmup to see if it's the same exact one for all 3 discs. For each of the 4 workouts on each disc there two options, the "Breakdown + Workout" which shows you alot more teaching and demonstrates the exercises, or you can do the "Workout" only option. I previewed the Breakdown + Workout for each. The only equipment needed is a set off dumbells and some of the workouts also use a kettlebell which you could also sub a dumbell for.

I'm excited to try these even though I know they'll kick my butt!!
 
Hi Everyone,

Monday I did Xtrain Chest, Back & Shoulders then Ab Circuits "No Equipment" abs and "Medicinal Ball Abs";
Yesterday I went for a 2.5 mile walk then did Xtrain Burn Sets Bi's & Tri's with Core 1; Tonight I did Xtrain Cardio Leg Blast. This was the first time I had done that one and I was able to do most but not all of the moves. I want to work on this one so I can do it all the way through.

Stacy-Rock Bottoms would definitely be too much for me at the moment. I love the idea of doing it, but maybe after I've done a round of STS and am stronger.
The new Bob Harper dvds sound interesting! I'll have to check them out.

Laura-I did Burn Sets Bi's and Tri's last night and really liked it!
Hope you feel better soon :(

Good night,

Judy
 
Judy, good job on the workouts. I see you're getting in some good core work. Someone either here or another forum suggested doing Cathe's older ab work all on a stability ball instead of the floor. I tried it on a few of her CTX ab workouts and it definitely was like doing a new workout!

Laura, hope you can board the X-Train at full steam soon!!
 
Got only 5 hrs of sleep last night but stiil wanted to get a workout in before my long day at work. I did Supersets, hadnt done that in awhile. It's definitely an easier workout but fit the bill today. I definitely have lost some upper body strength since doing Rock Bottoms. While I was doing wood chops on the ball, I did glance down and though my body fat needs some work I did notice more of leaner, tapered shape to my quads while in that position, so Rock Bottoms did give some results. I need to find a good upper, lower body, yoga mix with only working out 4-5 days per week. The quest continues!

Have a good day everyone!
 
Hi all

Great workouts everyone. I'm feeling much better now thank you.

Yesterday I was supposed to do X Train Hard Strikes but I don't really like it so I subbed Les Mills Pimp Step, which was tough but doable. Today was X train Supercuts, which was good. Tomorrow is my rest day, yeah! Great workouts Stacy and Judy. Here in the UK its really hot at the moment and working out is tough, but I'm loving the weather. Have great weekends girls.

Laura
xx
 
Hi everyone - you all sound like you've been really busy with your w/os.
I did UY Strength last night - boy have I lost strength in a week (despite 100 rep push-up challenge daily).
Today I started STS, and have just done UY Yin.
Stacy - if you come up with the rotation you describe, please let me know ;)
Justine x
 
This morning I did Xtrain Low Impact HiiT premix with floor, step and Core #1. I'm not sure if this is good or bad, but it was nice to do a workout and have fun b/c I wasnt panting for air as I've been doing with some of the Rock Bottoms workouts!

I think tomorrow I'm going to do High Reps, I'm in the mood for a total body workout. Next week I'm going to start trying out my new BH workouts which will be nice as I have alot of things planned next week and will be short on time and these are short!

Justine, how was UY Yin??

Laura, glad you're feeling better! It's been hot and rainy here for almost 3 weeks. Today is actually sunny and not humid. We're planning on eating dinner on the deck and grilling some veggies!

Judy, I'll be reporting some BH reviews this week, stay tuned!
 
Last edited:
Hi ladies

Today was X Train Bi & Tris. Also I did X train barre legs and rear delts. I'm supposed to do barre tomorrow as part of my leg workout, but I thought I'd get it done today. Also I did Karen Voights Upper Stretch from her Core & Stretch dvd.

Stacy: I like the step bit from X Train low impact Hiit, but the rest is a bit repetitive.

Justine: I haven't tried UY Yin, is that the one with the extended stretches it looks good. Also I'll be joining you with another round of STS once this X Train rotation is finished in August.

Have good ones everyone and I'll catch up tomorrow.

Laura
xx
 
Last edited:
Hi all - I've just been ploughing through STS and UY. For cardio I am doing a 5 mile dog walk each morning (and a dvd on non-sts days). Yesterday I did HiiT 30/30. I don't know which cardio to do tomorrow - perhaps a kick box? I really want to keep my lowerbody working. Suggestions welcome!
Laura / Stacy - I love UY Yin - the long stretch one. It's just what I need. I've just done Vitality - like that too. Yesterday was detox - not so keen. I fell over :eek:
Laura - it'll be good to have someone to compare STS notes with. Have you done it before? It's my first time. Glad I did some push-up practise in the run up to disc 1 :eek:
Justine x
 
Rock bottom week 1

Hello Everyone,

It has been a while since I checked in but i promise I have not felt off the wagon!;)

This week was my week1 of Rock Bottom. I have modified cathe's original rotation. One of the reason being I am not doing any outdoor activity at the moment.

Monday: Cardio core circuit plus 150 walking lunges and 150 alternating back
lunge (personal preference)
Tuesday: LBB + Squat Rack no barre segment
Wed :KPC plus PUB
Thursday: Hiit 40/20 Ab circuit weight plates...Abs was hard to do....got work
to :mad::mad:
Friday :4DS High intensity step plus PUB plus BBW
Saturday: STS Plyo legs
Sunday : Rest day/stretch

This Rotation is intense and Hard. At this point, this could be hard to believe, but I can feel and see the work on my glutes already. I was very sore and needed some more massage! My legs feels and look toned. This could possibly be cause it has been a while since I have been adding a squat rack session once per week. This is working for me. I am now squatting 48kg/105.2 lbs on a barbell. Same weight load for lunges. I feel my glute instantly activating as I am descending down and up. All other muscle are instantly responding.I am happy cause I safely squat low enough with my thigh parallel to the floor. I am loving this. I just have to make sure I add extra stretch.

I have had DOMS i have never had before . This means my legs muscles have definitely been shocked. This goes to prove that I just need to add on as far as legs are concerned. I have to work my legs HARDER and HARDER:eek::eek:

LBB was an absolute Blaze and sweat fest. I enjoyed it very much. Walking lunges are so effectives.

My BBW consisted of:

[*]one minute squats with barbell weight 25kg/55 lbs 20 squat jumps

[*]one minute walking lunges alternating with dumbbell 20 seconds power scissors

[*]Two minutes firewalkers medium tension band green

[*]one minutes plie squats 20 senconds ice breakers

[*]One minutes both hand kettlebell swing 20 seconds tiny plie walk 20 seconds tiny plie walk

[*]barbell deadlift 4 slow down 1 up explode 15 reps

PUB was also intense. It was my try out but felt accomplished though.very happy on that:cool::cool:;)

Hope I have summed up everything.
Should anyone have a question please do not hesitate to ask.

I will check in sometime during the week to let you know what my second week is like. There is IMAX 2, yellow INTENSITY and STS Total in the plan;););)

Wish me good luck,

Good week everyone,
 
Last edited:
Nathalie, way to rock your bottom!! The RB rotation is very intense and I only did 2 very modified weeks! I started feeling and maybe seeing results soon too (too much lower body body fat to really see any difference unfortunately). I'm definitely going to try to keep my lower body working harder than I had before RB. Way to go on the squats!

Pippa, how is rear delts on Xtrain? This is the one upper body segment I have yet to do for some reason.

Justine, to keep the lower body working, I think doing Athletic Step + BBW would be good, and also for me doing LIS Afterburn still gives my booty and legs DOMS. I havent done them yet but the new BH workouts have segments for the lower body where the people in the workouts look like they are scream for mercy! Also the LIS Athletic Step Extreme premix really works the legs pretty good as well.

Today I did High Reps but my knees hurt when I started the lunges so I skipped the lunges and the disc work but still felt good. I really like the ab routine on HR.

Tomorrow I work 7am til 7pm so going to take a planned rest day tomorrow.
 
Hi all

Natalie: Thats brilliant on the RB Rotation. Wow on the squats. When you do your BBW do you do 20 seconds with the swings and 20 plie walks with or without weight? I may give your BBW a go. It looks very tough.

Stacy: Rear delts on X Train is very light weight work meant to work the little muscles. Also there is exercises with the band. I think the rear delt work is just a polisher so that the back muscles can get a better workout in the other workouts. Its okay, but nothing to go mad about.

Today I did X Train legs, standing, ball and floor.

Still really hot here. Just out of interest, do any of you still use a gym. I'm thinking of joining one just to get access to heavier weights. However, I don't really like them and hate the idea of working out with other people.

Have great days girls.

Laura
xx
 
I've never worked out at a gym, my work schedule is so crazy I figure I'd never go and workout there on my own and when I've glanced at class schedules, none ever fit my work schedule so I never felt inclined to spend the money.
 
Laura,

I worked out at a gym for many years before I moved to Michigan. In fact, I never even considered home exercise until then. Now I feel much like you do, I just don't really want to go to a gym. My husband and I have a membership at Fitness 19, and I have gone there occasionally to use equipment that I don't have at home. I almost feel like I get better results at home, since I don't have to deal with all the people and distractions. I will probably be going there to work on pull ups since I don't have a good way of doing those here.


Judy
 
Gym + tiny plie walk

Hello ladies,

To stacy, Hope you get back to complete Rock Bottom whenever you are ready.
I am truly enjoying it. Cardio core circuit was gruelling

To Laura, I have not joined Gym at all for the last ten years! Seven years ago I thought about it but was not sure I was going to consistently attend and gain result I needed: Weight loss, decrease of body fat, inch loss etc...
Since I have managed consistently to gain all that working out at home with 95% Cathe. Went back few occasion joining body pump class and was disappointed with few instructors. Without being pretentious I knew more than some of them. Some of the form were atrocious to watch!:D:D

IMHO working out at home is better cause you do not get distracted. I will join to use resistance machines at some point though.

As for the "tiny plie squat" i do it without weight cause I want to gain more flexibility by aiming to perfectly align my legs parallel to the floor spreading my legs further:D wish I could spread my legs as further as Jai;)
I will add the kettlebell in future as it will add challenge pushing my body down.

All the best,
 
Last edited:
Hi all

Yes thanks for all your input, I will not join the gym. I agree I find alot of them often don't know as much as we do on here. Also when I joined last time, I mentioned some of the exercises that Cathe uses with the discs and I think they thought I was mad lol. Anyway the only reason I was tempted was because they often have assisted pull up machines and also cables for back exercises.

I'm going to do STS after this rotation as that will take me up to Christmas and will hopefully give me some good strength gains. Today was Rhythmic Step which I subbed for X Train Hard Strikes. I love Cathes old step dvds.

Have good ones everyone.

Love
Laura
xx
 
Whew, had a good workout this morning!

I did Athletic Step, that one still slays me, had to pause a few times to catch my breath. I hope to someday conquer this one with no pauses!

I followed this with a new BH workout. I did the 1st workout on the Core dvd. I skipped the warmup as I did it after Athletic Step.

Here's the breakdown:

6 minute AMRAP (As Many Round As Possible) of
1. 15 Dumbell front squats
2. 30 Hollow Rocks (think of a banana rocking back and forth, each "rock" is 1 rep)
3. 15 Dumbell front squats
4. 30 Flutter Kicks

After the 6 minutes you do 1 minute of Air Squats as many reps with good form as you can in that minute. Rest 1 minute and repeat the Air Squats again another 1 minute with your goal to get more reps than last time with good form.

After that you hold yourself in a plank, then raise your right leg and hold, then alternate with the left leg and then hold the plank again. There wasnt a counter clock for this part but I'd say it lasted maybe 2-3 minutes. I've never felt nauseous holding myself in a plank before now!

I managed 2 Rounds in the 6 minute AMRAP but the 2nd round I couldnt do 1 Hollow Rock, I had to sub and do what Cathe calls "swims" (I think) basically lying down extending your arms and legs out and swimming your arms while you bring your knees to your chest and then extend arms and legs again (she does these in High Reps)

Though I've only done one new BH workout this already feels like a good purchase. I will use these alot for add-ons.

Now off to do some shopping (which I despise but I need some new clothes for an upcoming vacation).

Have a good one!
 
Wow Stacy! That sounds tough. I'm going to order BH NOW.:D
I haven't got athletic step (I'm useless at step) - but I know I should try for the sake of my thighs :eek:
I think I'll add a BBW on to cardio once a week. And maybe 400 walking lunges (HA!)
Nathalie - brilliant that you're enjoying RB. I loved it - in a weird sort of way. Week 3 was a killer. I'll re-do it at some point.
I did Hard Strikes yesterday (with 1kg wrist weights) and then UY mountain + hard core. Today was STS Meso 1 disc 3. (UY Cross train tonight)
I don't think I've gone heavy enough with STS so far. I'm not really feeling it. I'm doing the 6 1/2 month rotation, so when I repeat next week, I'll go heavier. I had done my 1RM tests, but maybe I'm just used to heavier lifting ? Or maybe it just starts off easy to lull us into a false sense of security?????
Off to enjoy an hour in the garden in the heatwave we're having over here....
Justine x
 
STS

Justine,

STS is a progressive program. The weight load start of 60 then goes up to 80-90%. Plus Meso1 is endurance meaning high rep. Those reps can sneak at you. Numerous push do really pump the chest. By the time you add chest fly you probably think dumbbells are too light---Those reps do add up:D

You will love STS:)
All the best,
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top