HARD CORE FITNESS MANIACS FOR SAT JAN 8

[Teddygirl]

Good Morning Guys

I just completed my workout, I started with a slow steady jog. Have a wonderful and safe day today ttyl

Stats
2:08 miles traveled
233 calories
30 minutes

D 3 week 1 Legs

Walking Lunges & Plie Squats (body weight)
One Leg Touch Down Squats
Firewalkers (band)
One Leg Elevated Lunges
DB deadlifts wide stance #20 15 reps
DB 0ne leg slide back lunges w/paper plate #10 16reps
DB side slide lunges w/paper plate
wall squat w/ball & leg ext
DB squats
DB calf raises
DB front lunge #20 15 reps
BB stiff legged deadlifts on platform 45 15 reps
( better range of motion using my barbell)
DB wall squats #10 8reps
DB lateral step ups #15 15 reps
DB drop side lunges & stand w/ knee lift #10 15 reps
sequential lunge into front kick combo (no wts)
DB squats narrow stance #20 15 reps
Calf Raises (dumbbell)
BB deadlifts wide stance 45 15 resp



Pulse leg to side strait leg 24 reps (R & L) 24reps
Bent Leg Pulse to Side balance paper plate 24 reps
Front/Back fan Kicks 12 reps (f & B = 1 rep) 16reps
Calf Raises (body weight) 25reps
Tibialis Press and Pulls with Stability ball 25 reps

 

[buttercup78]

Teddy-nice workout this a.m. And best of luck w/ WW, I hope you like it. I have been "loosely" following it for 2.5 weeks and I have lost 3 lbs. I don't feel too hungry; I think it has done a great job of making me aware of my portions.....I must have lost that somewhere

Yesterday I did Element Yoga for Flexibility and foam rolling. My trap is almost completely relaxed and I feel human again I just have to make a very conscious effort to work on flexibility. I have a 2.5 hour inservice today at the gym. I hope you ladies have a great weekend.

t

 

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Today was cardio , I did Cathe's Hiit, the first two workouts and then did a TF Hiit 30. Nice workout Teddy, good luck with WW my sister did great on that.

 

[Fitnessfreakk366]

Got on the scale this morning and lost 3# this week! I'm sure most of it was water weight, but I'm still happy to be below 140#.

This was my last workout for this rotation. Next week is my recovery week but I will do cardio 3 times next week. I reached my goal of three times this week so I'm happy about that too!

Today was Superset Shoulders and I had a great workout.

WARMUP:
1 minute rest between each set
Dumbbell Military Press - 15's/12 reps - 2 sets

SHOULDERS/TRAPS:
1 min. 30 second rest between each superset

SS #1
Barbell Overhead Press - 57#/8 reps - 3 sets
ss w/
Lateral Raise - 13's/15 reps - 3 sets

SS #2
Upright Rows - 52#/10 reps - 3 sets
ss w/
Bent Over Lateral Raise - 16's/12 reps - 3 sets
***BOLR should have been at 17's but I ran out of magnets. :rofl:

SS #3
Hammer Hold Front Raise - 13's/12 reps - 3 sets
ss w/
Dumbbell Shrugs - 45#/20 reps - 3 sets

Had about 20 extra minutes so I jumped on my bike and peddled my ass off. I did 5.25 miles and the bike said I burned 115 calories. I think it was a bit more but I'm ok with this. 115 calories isn't bad for 20 minutes.

Next week one of my cardio workouts will be doing a Cardio Coach on the bike. Looking forward to it!

Did I just say that?

Have a great day everyone!!!

Theresa - Congrats on the 3# loss! We both lost the same this week! Lets keep it up!

 

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Debbie,

Do you have a new rotation in mind after your rest week and what are you doing that you lost 3 lbs, any pointers for that after the holiday thing

 

[WD]

This morning I did Lower Body Blast premix no floor work timesaver. 50 minutes 332 calories. I upped the weights again some. Then I did budokon strength and balance with no meditation settings 33 min 168 calories. I really liked this one too. I also went over the dancing dog prep and floating frog tutorials. Workout was 83 minutes and calories burned was 500. Better calorie burn today and I wasn't killing myself with high intensity cardio. I also got more sleep and started later. I need to go to some heavy lower rep work again for awhile. Thinking out the 4 point rep exercises on the dvd that came with my select tech weights. The instruction looks pretty good on it for form pointers.
I am headed out to do some shopping and lunch at Cool Greens with dd and children.

Teddy, nice job on the workouts yesterday and today. You are back into it

Debbie, enjoy the recovery week. Good job reaching your cardio goals. Congrats on the weight loss. I am avoiding the scale right now. Just trying to clean up the eating.

Roselyn that is a long Hiit workout. Maniac style

Theresa, I am glad weight watchers is working for you. It is easy to let portion sizes get out of control. I am glad your shoulder is getting back to normal.

 

[poetree_n_motion]

Good Morning -

Teddy - That was a great workout. You seem to be right back into it and going strong

Theresa - That is A LOT of good news. It sounds like things are really coming together for you. I forgot about your question re: Pavel's book. Fast and Loose is one he cross references (is that the one you mentioned?), along with 4 or 5 other titles. That title is on my list, too (Fast and Loose). Relax Into Stretch is still a very good book by itself. He has some interesting discussions about his take on flexibility and its strength component (unique in some ways). He also talks a lot about breathing methods. One of his techniques involves "outsmarting" the myotatic reflex and/or overriding the Golgi Tendon Organ (such a funny name - sounds like a Star Trek villian ). These are more aggressive - painful - and potentially risky, but effective if you're careful. It's based on PNF and I think physical therapists use this approach sometimes. "Waiting out the tension" is his other approach and has some helpful stuff I've passed on to DS. A lot of good info and he's funny - pretty dry wit - so it's fun to read. I hope you enjoy your inservice today and way to go on all your successes

Debbie - Good workout and good going! You've got the New Year off to a great start Looking forward to hearing how you like Cardio Coach on your bike.

Roselyn - I agree with Diane Sue - Maniac .

Diane Sue - Excellent workout. The Budokon set has become one of my favorite workout series. It makes me happy to hear you are liking it. I re-watch the tutorials (usually between workouts) pretty often. Even on the simpler moves there are so many fine points and, I don't know - they're just ... interesting. I really enjoyed my last run through Meso 3. I like training heavy - it's a different feel and a good one. I've heard you talk about your new stuff, but I'm not sure what the 4 point rep exercises are. Anyway. Whatever you come up with will be good, no doubt. Hope you have fun with dd and the little ones

Cheryl - Thinking about you. Hope you are ok

Hermia - HI

Yesterday, I did 3 tabata rounds (a minute rest in between) on my trainer (bike). I also did shoulders (Slow and Heavy/Slow Mo mix). Really enjoyed that workout. I do not know about today. I'm trying not to go nuts, but I find limiting my training like this to be tough in a lot of ways. This reminds me: I also did some Gymboss timed stretches - about 15 minutes (ode to Theresa - and my T.F.L. - really trying to be more vigilent about that). I guess I'll do biceps and perhaps try the High Rep warm up. If my leg feels ok with that, I may try the squat segment. My Yoga Zone vid is a pretty good one - I may do that tonight.

Have a great weekend everyone -

Lori