Fitnessfreak's December Rotation for 12/4

shakes

Well - I also followed the rotation as others had posted earlier and did just the floor work of L&G. Overall the workout wasn't too bad, I'm sure if I had used heavier weights than Cathe used it would have been ultimate torture. The side sweeps and low pulse lunges are killers!

I was debating about not doing the calf work because last week I did calf work and they were sore for 5 days. I did the calf work anyway - hopefully cramps don't creep up on me later today.

Legs are feeling a little shaky - but that's good - right? :)
 
Hi Everyone!

Finished up a little bit ago with Leg Day. Oh my! For some reason my legs have been tighter this week. Could it be that I haven't done Step in a 2-3 weeks and it's the Step? It's just strange that they're so tight. I went a little lighter on some of the 4DS Weight Work. As it was my hamstring was cramping up on the on the step raises on L&G.

And yes, I JUST did the Floorwork from L&G too.

Debbie.. YOU are a WONDERWOMAN using all that heavy weight! Holy camolie :eek: And even with a lighter amt. of weight, I have a hard time holding the barbell on my front shoulders like that any time. I did do it today, but I usually put it on my back/shoulders.

The low leg lunges are killer, I think that is the only 'dread' factor in that workout for me.

Pyramid Lower Body Floor?!?! *runs and hides*.. I *hate* that ball! I do it, but swear at it every time!!
 
I didn't have a chance to check in yesterday, but I did do the workout. :) I also did the workout today (less the calves because I accidently did them yesterday following my shoulder work...lol).

I really like the combination of 4 Day Split legs with the Leg & Glute floorwork. This exercise combination seemed to hit spots that aren't often worked for me. Yay.

Thanks again, Debbie, for another great combo workout. You have an wonderful knack for mixing and matching different workouts (incredibly well rounded)....and most of all, you keep them fun!

Robin
 
Kathy G said:
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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Hi, my DH bought an elliptical for me with levels 2 & 3 interactive ifit cards. I love these w/os. They really push me out of my comfort zone while burning a lot of calories. Do you have any interactive ifit cards?
 
Boingo1 said:
Finished up a little bit ago with Leg Day. Oh my! For some reason my legs have been tighter this week. Could it be that I haven't done Step in a 2-3 weeks and it's the Step? It's just strange that they're so tight. I went a little lighter on some of the 4DS Weight Work. As it was my hamstring was cramping up on the on the step raises on L&G.
Click to expand...


I have to say my legs were sore this morning too - my calves especially. Last night I got up off my couch and could hardly move my calves we so tight. My husband started laughing at me and telling me I walked like I was a hundred years old. I told him I had no clue why my calves were so tight and then it downed on me that it had to be from doing Step Blast. LOL! Unbelieveable!!

Good to know I wasn't the only one!
 
Hi girls,

I am finally done with Caridio Fusion ( I did 35 min.)+ 4DS legs and yes, I also did L&G floorwork! I had a nice sweatfest!
 
Hi ladies,

Yesterday and today ended up being rest days. I was ok with yesterday but feeling guilty for staying bed today. :( I do pretty good with getting 3-4 days in a week but have trouble building up to 5-6 days a week. So this may rotation may take me longer than the rest of you, but I do hope to be done by Jan 1.

Ok I have to go back and read personals and then back to work.

Hey Debbie I don't have the pyramids. What should I sub? I have L&G and B&G.

Jenn

P.S. Gail did you get your kettlebell w/ your gnc order? Mine got cancelled said they didn't have it. :(
 
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banslug said:
OH I LOVE WORKING LEGS! It's always been my favorite body part to work!!!



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
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Me too!!

Jenn;)
 
Hi!

Back to report my sweatfest is done!!!

4DS shoulders PHEW!!! Shoulder work is hard!!!
iTread #2 40min run 3.34miles total. I walked most of the hills at 4.0 because tomorrow is leg day. It sounds like it will be tough so I didn't want to fry my legs on the hills.

You all are scarring me about tomorrow's leg workout! Just do it and stop whinning right? ;)

Great job everyone! May you all walk funny tomorrow!!! HaHa!!! :) Just make sure you get in a stretch later this afternoon so it isn't that bad tomorrow trying to get out of bed and down the stairs!

Take Care,
Heidi
 
HPLECTRA said:
Great job everyone! May you all walk funny tomorrow!!! HaHa!!! :) Just make sure you get in a stretch later this afternoon so it isn't that bad tomorrow trying to get out of bed and down the stairs!

Take Care,
Heidi
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LMAO!!! I'm sure I'll be walking funny.

Good plan on the stretching. I will do that.

Nice going with the shoulder work. You are right, shoulder work is HARD!
 
Jenn-I got my 15# kb way back 2+ weeks ago, but the 10# is still on backorder! Patiently waiting, and I previewed the Kettlebell Goddess last night and I'm super anxious to try it out!!!

Gayle
 
Thanks Debbie!

My weights are not even close to some of you...but it got me good just the same.

round 1: 5,8,10,12

Round 2:
Alternate Overhead: 10
Upright rows: 10 can use heavier for this one

Round 3: 10,8,5 and 8's for the bent arm portion

Round 4:
Double trouble: 8,5 8 for 1/2 and dropped to 5
Rear Delt: 10

Round 5: all

I will feel all this tomorrow I am sure. I am still feeling the chest/back workout from tues! So I guess I should be relieved that tomorrow is legs right? ;)

Have a good one!
Heidi
 
AliCurtis said:
Hi, my DH bought an elliptical for me with levels 2 & 3 interactive ifit cards. I love these w/os. They really push me out of my comfort zone while burning a lot of calories. Do you have any interactive ifit cards?
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Hi!
This is the elliptical I bought last year. It doesn’t have iFit Technology, just 9 cross trainer programs pre-programed in (that I haven’t even tried yet!)

http://www.exerciseequipmentexpert.com/elliptical-trainers/proform-20-crosstrainer.html

I like using iTrain workouts (MP3 workouts) with my elliptical, have you tried those yet? I have a treadmill that’s about 3 years old that has iFit technology (but not the cards). You have to hook up your computer to your treadmill in order to use it. I subscribed to the website for about a year and enjoyed the programs. :)

Kathy G
 
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Debbie,
I have all of Cathe's dvds except 4DS. What can I substitute for third week. This week I was doing Pure Strength on Mon., Wed. Friday. With PS strong legs & abs, I added floor work from butts & guts. I would like to join the rotation on Monday, because your group is so motivating.
Heidi- your weights look like mine.
Joan
 
JoanC said:
Debbie,
I have all of Cathe's dvds except 4DS. What can I substitute for third week. This week I was doing Pure Strength on Mon., Wed. Friday. With PS strong legs & abs, I added floor work from butts & guts. I would like to join the rotation on Monday, because your group is so motivating.
Heidi- your weights look like mine.
Joan
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Use the CTX series, they are similar to 4DS, just not as much "muscle building". Hopefully that will work fine for you.
 
Got the bottom half in this morning. I did the workout as prescribed and not the way Debbie did her workout. I would be dead right now if I had done that. I know she can handle it. I also did the 4DS kickbox for my 30 minutes of cardio today. Now, I just realized tomorrow is KP&C. It will work. I'm glad this workout is done.

Veronika
 
Oh me, oh my...sometimes I wonder how in the world I am going to fit my workouts in in the future. They will probably have to be done late at night or first thing in the morning, considering I am a shift worker. It was so much easier when I could just put him in his stroller and we could go for a run, but with winter fast approaching, thats not gonna happen.

Anyway....I managed to start my leg workout when I put DS down for the nap he didn't take. Then when I started L&G I realized I didn't have any ankle weights so I did GS Legs floor work and after hearing a baby whine for 4DS I went and got him, then we fought over the ball for the next 20 mins or so. AND in order to get my run in, DD watched him while I ran outside for 35 mins! Phew...see what I mean, its getting harder!!!

Lori
 
gidget1978 said:
Anyway....I managed to start my leg workout when I put DS down for the nap he didn't take. Then when I started L&G I realized I didn't have any ankle weights so I did GS Legs floor work and after hearing a baby whine for 4DS I went and got him, then we fought over the ball for the next 20 mins or so. AND in order to get my run in, DD watched him while I ran outside for 35 mins! Phew...see what I mean, its getting harder!!!

Lori
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Just focus on the fact that you ARE doing something and something is always better than nothing. I drove myself nuts for more than 3 years with my youngest who was never in sync with my being able to exercise. If I had just accepted doing less (because I wanted to do what I had done pre-kids), I would have been better off. When I did get to workout again, I got back in shape pretty fast, but looking back I sure would have liked to not spent so much time feeling frustrated about the lack of workouts.
 
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