Fitnessfreak's December Rotation for 12/4

Okay I'm extremely late posting today's w/o:

4DS Legs & L&G floor-work:

ROUND 1
Warm up: 45# bb
Front squats: 45#bb 2 sets 12 reps
Dead-lifts: 30# db set 1
20# db set 2

ROUND 2
Plie squats: 40# db both sets
Leg press: 25# db both sets

ROUND 3
Low plane lunges: 15# db both sets (but I omitted the topper :()
Leg press/outer thigh: 20# db both sets (no ankle wts. -- don't have any)

ROUND 4
Outer thigh with blue tubing
Squats: 45# bb


Haydee
 
Late check in for me too- I just did the floorwork for L&G and skipped the calves because I did calves yesterday. My shoulders were FRIED yesterday but no DOMS today- bummer. I always have trouble getting DOMS in my shoulders. I liked this leg workout (never done 4DS weight work, can you believe it?) so I was feeling my way around. I think I need to go heavier. I'm so accustomed to doing lots and lots of reps at a slightly lower weight.

LEGS
Round 1
Squats (warmup): 25
Front Squats w/wedge: 35# - Upping this to 40/45 next time
Dumbbell Deadlifts: 20's - upping to 25/30 next time

Round 2
Dumbbell Plie Squats: 30- used just the topper, no risers- upping to 35 next time
Leg Press: 20- upping to 25 next time

Round 3
Low Plane Lunges: 12's
Leg Press w/Ankle Weights: 15 & 2# AW - I need to get 5# AW

Round 4
Step Outs w/Green band (Debbie, I didn't feel these either!)
Squats: 40#- upping to 45/50 next time

From Legs & Glutes:
Hamstring Press on HS: 2# AW
Glute Raises: 2# AW
Outer Thigh/Glute Sweeps: - 2# AW
Inner Thigh Lifts- 2# AW

No abs today- will do KPC abs tomorrow.

Good job everyone! I am loving this rotation- such a nice change. :)
 
Fitnessfreakk366 said:
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!
Click to expand...

Oh ok! I feel a bit better now for having sore legs from Step! Actually, I've had a few calf injuries from doing Step too much, so I can imagine it IS taxing to the calves...

I swear, this is the most excited and motivated to do a rotation so far! Sore legs or not!
 
Checking 4DS Legs and L&G

Hi everyone. I did the 4DS Legs, but I messed up on the L&G Floorwork. I did the premix selection and it did only the lying floor work. I didnt realized this until I read Fitness Freak's break down. I would have had enough time to do all of it anyway, since I was an hour later than I ususally get up. I believe I still got a good workout. Thanks again for your rotation and fitness advice.

I hope you all had a good day. I am not sure tomorrow I may do the Amy Bento Kick Box. If not I will do the KPC. Good night everyone.

4DS Legs & L&G floor-work:

ROUND 1
Warm up: 40# bb
Front squats: 40#bb (didn't complete due to uncomfortable pain at the very top of my thigh. Not sure what I may have done wrong)
Dead-lifts: 25# db 2set

ROUND 2
Plie squats: 40# 2 set
Leg press: 20# 2 set

ROUND 3
Low plane lunges: 25# db 2 set
Leg press/outer thigh: 15# db 2 set

ROUND 4
Outer thigh with red band
Squats: 40# bb

L&G (Lying Floor Work Only)

Mindymelt
 
I haven't slept good at all this week. Wake up and can't go back to sleep. Tuesday I was wide awake for 3 hours!!!!!!!!!!! UGH! :mad: Anyways, I left work early today and came home and took a nap...I slept for an hour! I took tomorrow off as I am having vision problems and really can't see being at work :D so I am switching things around for today. Just gonna do a nice easy 40 minute run and then do leg workout tomorrow!

Mindymelt....I can't believe you use 25# for low plane lunges. Nice job!
 
Hi Ladies,

Thank you Debbie for answering my question. I appreciate it.

Well, I thought I had just about every Cathe workout there is, but I don't seem to have Legs & Glutes. Is it known by another name? Needless to say, I'm sorry I had to miss that part of the workout :p Here's what I did today:

Round 1
Squats (warmup): 23
Front Squats w/wedge: 30#
Dumbbell Deadlifts: 15's

Round 2
Dumbbell Plie Squats: 15- used just the topper, 1 riser
Leg Press: 15

Round 3
Low Plane Lunges: 8's (This is my first time actually getting the Low Plane Lunges)
Leg Press w/Ankle Weights: 10 & 2# AW

Round 4
Step Outs
Squats: 25

From Legs & Glutes:
(Don't have this one, had to skip this part ;) Can you tell l'm not a fan of working LB, lol.

Also did about 10 minutes Aerosculpt punch drills for a little cardio, and
10 Minute Ab segment.

That's it for today.

I love being a part of this thread. You guys are soo motivational :)
 
I started my workout late oldest DD and SIL came over to play pool then made it as far as the leg presses and my back started to hurt really bad don't know what that is all about so I stopped exercising hope to be able to do KPC tomarrow.
 
OUCH OUCH OUCH...IT ALREADY HURTS!!!

Feels good though :)

Warm up squats: 45lbs
Squats: 55lbs
Deadlifts on step: 30lbs
Plie Squats: 30lbs with 10lb weight vest
Leg Press: 24lbs, balance challenge added by not touching foot to step
Low Plane Lunges: 15lbs
Leg Press/Outer Thigh: 15lbs, 5lb ankle weights
Outer Thigh - blue band (tried to get as much resistance as possible - even tried it with ankle weights!)
Squats: 55lbs but ended slower than they did

Calves: 25lbs on last raises

Legs and Glutes - did not use ankle weights b/c I didn't realize they supposed to be on and with none, it was still hurting! I put them on for the other stuff. Also added leg curls for some extra hamstring work.

Again, ouch!
 
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