Good Morning -
Roselyn - Step Blast is a good one. Well done
I haven't done it in about a year because I used to do it so much. Maybe it's had a long enough rest and I should put it back into a rotation.
Debbie - Nice workout
Like the way you adjusted the reps. Are you still thinking about extending this rotation?
Theresa - Sorry about the grumpy gut. That gets me once in awhile and I uually don't know why. Doesn't last long, thank goodness. Hope you're feeling better
Diane Sue - Like the way you mixed it up again this morning -- yet another great workout. I'm usually the same way about choosing cardio. I'll often plug "suggestions" into my workout manager ahead of time, but there is ALWAYS the option to change
.
Yesterday, I did Plyo Legs week 4. Felt really good when I was done, so decided to add on Plyo Legs week 3. That’s a lot of volume and not something I’d make a habit of -- wanted to just try it once. Also week 3 has always seemed significantly ‘gentler’ than the other weeks to me (which is why I chose it). It went very fast and really wasn’t as tough as I thought it might be. I went pretty conservative on weight choices so it really didn't feel like overkill. I do kind of wish I’d just repeated week 4 (which went like this):
Lateral step ups - 50 lbs. (used a barbell)
Sit and jump ups - 10 lbs.
Walking lunges - two 25 lb. dbs
Side tap lunge - 2 5 lb. dbs.
Alternating side lunge ( subbed in the Circuit Blast version w/ jump in center) 15 lb. kb
1 leg deadlift - 30 lb. db
1 legged squat thrust w/ jump
Squats - two 40 lb. dbs and a 20 lb weighted vest
Lateral hop over step
Forward back lunge and squat for 2 counts
Straddle down jump up on high step
Stiff legged deadlifts - two 30 lb dbs
Squat jumps
Static lunges - two 30 lb dbs.
180’ turns to right - 8 lbs
Sit and slide - 17 lb db ( I FINALLY have learned to really like this move)
Plyo jacks
Plie squats 55lb db.
Tuck jumps
1 leg elevated lunge - two 25 lb. dbs
180’ turns to the left - 8 lbs
Sit and stand - 18 lbs
Power scissors
Front lunge w/ kick two 15 lb dbs
Air jacks
I didn’t print out a list of weeks 3’s exercises, so I don‘t have them handy but you get the idea. Actually felt very good when I finished. My legs felt loose and relaxed the rest of the day. Go figure. There are so many changes and no single exercise lasts for long. It really was a lot of fun. I also did Baptiste’s Power Vinyassa Flow last night (about an hour long). Almost backed out of that one but I’m really working to more consistently include yoga (or the program included in Pavel‘s Book, Relax Into Stretch), along with meditation. If that means doing it late at night, so be it ( odds are pretty good that sleeplessness would have me up anyway).
Today, a shorter interval cardio on the elliptical , and triceps. Would also like to get in some work on pistols and Turkish get ups (probably use the Keith Weber track). I think that is all.
Have a great day and hi to everyone else.
Lori
