Fitnessfreak's December Rotation for 12/4

Fitnessfreakk366

Fitnessfreakk366

Cathlete
You guys are really going to hate me for this combo. I hate myself after doing this. I am going to be so sore tomorrow I'm wondering if I'll be able to do my cardio.

This morning was 4DS Legs and the floor work from Legs & Glutes. Wow, what a workout. I am fried. I don't think I've done a leg workout this intense in a long time.

LEGS
Round 1
Squats (warmup): 45# - lots of reps and different counts

Front Squats w/wedge: 55# - 2 sets/12 reps
***I love this exercise but it's so hard to hold the barbell on my delts. Especially because I like doing these heavy. Stayed moderate today.

Dumbbell Deadlifts: 25's - 2 sets/different reps and counts

Round 2
Dumbbell Plie Squats: 35# - 2 sets/16 reps

Leg Press: 12's - 2 sets/12 reps

Round 3
Low Plain Lunges: 12's - 2 sets/10 reps
***These burned like crazy!

Leg Press w/Ankle Weights: 15# DB & 5# AW - 2 sets/12 reps
***I hate these.

Round 4
Step Outs w/Purple Band
***Didn't feel these at all.

Squats: 55# - tons of reps w/different counts
***Got a great burn with this

From Legs & Glutes:
Standing Leg Extensions on 3 risers: 5# AW & 15# DB - 1 set/16 reps, 1 set/12 reps

Calf Raises

Standling Leg Extensions: 5# AW
***These always get me.

Standing Outer Thigh Lifts: 5# AW
***2nd side always hurts more.

Hamstring Press on HS: 5# AW
***Right hamstring cramped up. That was really weird. I love this exercise.

Glute Raises: 5# AW - TONS OF REP!!!

Outer Thigh/Glute Sweeps: - 5# AW
***I really hate these.

Inner Thigh Lifts - Skipped because I hate these even worse.

CALVES
4DS Shoulder DVD Calf Work.
***Used 30# dumbbells for weighted section.

This took an hour and 10 minutes so if you need to skip something, skip the calf work from Legs & Glutes and the Inner Thigh Raises.

That is all... :rolleyes:
 
Good Morning Miss Debbie and all who follow!:)

I guess todays workout is legs? I was thinking it was...but hoping it wasn't!:eek: I hate working legs!!!! Im also aiming for a good cardio workout b/c we went out last night for nachos and I also have my work Christmas party tonight. We will be eating late but I don't have to drink ( like the rest of um) b/c I have to work in the morning. I am working day shifts all weekend and I am going to be soooo tired! There are to many parties to attend this time of year!!!

I will bbl to report my workout!

Lori:)
 
Good Morning,

I guess I will make sure I do the TM before the leg work other words it sounds like my legs wouldn't be able to function. If I knew the workout was that long I would have got up this morning and walked. Be back tonite to report how it went.
 
Ha! I thought legs were killer too...until today's workout....Bi's + Tri's repeating all rounds. I hope I can lift my arms to wash my hair...:eek:

Great workouts ladies!! Have a great day! :cool:
 
Answers from yesterday's questions I didn't get a chance to read until now:

Iris - Using dumbbells instead of the band is ok to do, just be careful and go light with the weights. She does so many reps that using too heavy of a weight could cause injury. I'm surprised to hear the band work irritates you. It does for me sometimes, right in my trap area, but if I make sure I am standing in perfect alignment, usually it's ok.

Nspire - My shoulders click with no pain all the time. Especially when I do chest flyes. Not sure what causes it, probably just plain old wear and tear. Just be careful and if it starts getting painful, back off a bit.
 
OH I LOVE WORKING LEGS! It's always been my favorite body part to work!!!

I kept with a 50# BB ond all the BB work and will slow up the counts on those front lunges (which I LOVE ALSO). I have to admit that I thought this workout was easy, until I tried to walk up the steps to shower!!!! My shoulders are extremely sore too! Gotta LOVE the DOMS!!!

Debbie-I meant to tell you yesterday HOW HAPPY I AM that YOU are doing this rotation with us! I've done Cathe's rotations before and have checked in with others doing it, but it's AWESOME to actually do the rotation with the INVENTOR! :)

Gayle
 
Debbie-I meant to tell you yesterday HOW HAPPY I AM that YOU are doing this rotation with us! I've done Cathe's rotations before and have checked in with others doing it, but it's AWESOME to actually do the rotation with the INVENTOR! :)

Gayle[/QUOTE]


Gayle: HERE HERE!!! I double that one!

Thanks Debbie for posting your workouts too! Love all your little comments of how you felt during the workout! ;)

Today is shoulders and a run. Gotta get moving!!! DS is home with a headache...poor thing. While he rests I will get in my workout.

Make it a good one everyone!

BBL Heidi
 
Morning!
I must have missed something (what did I miss?)….the weight work was about 43 minutes for me so I added on 20 minutes of HIIT on my elliptical after (using iClimb 20 min from set 6).

I like the 4DS leg workout but it’s not as intense as Gym Style Legs (in my opinion anyway, lol). I wish it was longer (but I'm not crazy enough to do it twice, lol). I love working legs. ;)

Kathy G

********

LEGS
Round 1
Squats (warmup): 30#

Front Squats w/wedge: 45# - 2 sets/12 reps

Dumbbell Deadlifts: 30# - 2 sets/different reps and counts

Round 2
Dumbbell Plie Squats: 32.5# - 2 sets/16 reps

Leg Press: 25# - 2 sets/12 reps

Round 3
Low Plain Lunges: 20# - 2 sets/10 reps
*I start from the top down – my knee injury bothers me when I go bottom up

Leg Press w/Ankle Weights: 20# DB & 5# AW - 2 sets/12 reps

Round 4
Step Outs w/Green Band

Squats: 75#


CALVES
4DS Shoulder DVD Calf Work.
30# dumbbells for weighted section.

Legs & Glutes
I did the floorwork only premix (11 minutes) using my 5 lb. ankle weights for all of it.
 
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Kathy G-you're not alone! I just NOW realized I did exactly EXACTLY what the rotation said......L&G floor work! LOL I LITERALLY only did the floor work....I didn't do the standing leg extensions, leg sweeps with the press, etc. :) OH MY! Did we cheat and not know it? Don't tell Debbie, or she'll make us do that section 3 times tomorrow! :)

Gayle
 
LOL, Gayle! Yikes, 3 times through and I'd be dead! ;) I'm thinking it was the other premix on the DVD for ankle weights?

Kathy G
 
You guys didn't cheat, that is what the rotation says. I (hanging my head in shame) didn't realize there was an actual premix with just the floor work so I just did everything from the Leg Press/outer Thigh Sweeps to the end. Oh well. We live and learn.

Whoever does this workout today, do whatever floor work you want to do with L&G. It's tough no matter what you choose.

Also, I'm changing the floorwork in the original rotation for Dec. 24th. Instead of L&G floor work again, I'm changing it to Pyramid Lower Body Floorwork. That floorwork is the bomb!!!!
 
I'm on day 2 and did Step Blast today. It's good to be behind because you guys work out all the kinks and I know exactly what to expect! :D
 
Thanks for the clarification Debbie. :) I always check the premixes for some reason. ;)

Oh no, I should've kept my mouth shut, lol. PLB floorwork it the toughest for me (now everyone don't try to gang up on me and give me a wedgie for tellin')....lol!

Kathy G
 
I actually was done working out by 6:15 because DH had to go out of town today and set his alarm for 5:00. I just wish he'd warned me he was doing it!

I did the Lower Body Weight premix from 4DS since it includes the calf work, and then I, too, just did the floorwork portion of L&G since that's what it said and finished off with the stretch from L&G.

I stuck with the weights Cathe used except for deadlifts, because I have to be very careful of my lower back, where I used 15 lb pairs, and plie squats because my heaviest weight is 25 lbs. I actually use a pair of dumbbells on my shoulders when she uses 40 lbs on the barbell, because I can't get more than a 35 lb barbell safely on my shoulders.

I checked out the pace weights earlier and with the order for Cathe's stuff that I'm placing, I just can't swing them now. Someday.
 
Oh, yeah for the change to the PLB floorwork. I love it, though by the time I get to those darn outer thigh raises I can barely get my leg off the floor. LOL
 
OK, I guess I screwed up the workout, but it's ok, I got a good workout. I did the lower body premix from 4DS (so calf work included) and then I did the floor work from B&G! Wrong letter in there. :) I wish I had done L&G -- for whatever reason, the B&G floor work bores me. Oh well, it was still a good workout, like I said. Later I'm going to swing heavy kettlebells as a bonus. I'm loving this rotation, which says a lot, because I hate three day splits!! Thanks, Debbie!

-Beth
 
Good Morning everyone!

Here is my shoulder workout from yesterday. Pretty much stuck with what Cathe and Deb did.

SHOULDERS
Round 1
Seated Overhead Press Pyramid Sets:
10's 16x's
12's 12x's
15's 10x's
20's 8x's

Repeated

Round 2
Alternate Overhead Press
15's 3/4 and supersetted w/
DB Upright Rows
20's 12x's

Repeated

Round 3
Lat Raises
12's for entire time. Killer!

Round 4
Double Trouble
10's 8x's
8's 8x's supersetted w/
Rear Delt Flyes
10's 12x's

Repeated making this 4x's. Killer Killer!!!!!!!!!!!

Round 5
External Rotation Pulls w/band: Yellow..don't have green
Did not repeat..shoulders were torn up fried!

AB WORK:
C&W plus 25 hanging knee raises
 
I'm still a day behind so it was Shoulders, Calves and Abs for me.

Only once through using the same weights as Cathe - and after work will be LIS for me.

Skimmed the other posts and see that I better come back to see exactly how I will do tomorrow's leg work. :p
 
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