Hardcore Fitness Maniacs check in for December 2015

WD

WD

Cathlete
Debbie, I posted on last month's check in answer about Fitness Blender

Today for the 8 week fat loss program there was supposed to be a fitness test using running or a treadmill along with some other things. I did the warm up and cool down and added 10 minutes on my spin bike. Then I did day 2 of the 4 week Core program which was Brutal Fat Burning cardio Hiit + strength training. Workout was 75 minutes and calories burned 413. I did the 5 minute warm up before starting and finished off with the 5 minute cool down workout. I added a 17 minute lower body active stretch.

workout was two different total body strength exercises per group, repeating each group twice, in an AB, AB format, a short active rest in between each before moving on to a round of HIIT. The HIIT exercise will was done in a tabata style of 20 seconds on, and 10 seconds off, 4 times through.

Reverse Lunge + Lift & Tricep Extension 12# dumbbell
Ski Squat + Step Backs +Overhead Press 10's
Plank Jack Burpee

Water Break

Push Up + Row 8's
Bridge Extension + Pullovers 12#
Crisscross Thigh Slap Jumps

Cool Down & Stretch
 
Yesterday I did Beast Cardio, today was shoulders, I am going to finish this round of body beast and then move one to the full body program.

Now, Diane Sue, what are you doing?
 
Today I did full body - same workout as last Wednesday but doing it in superset fashion. Had a great workout. Went up in weight with almost all exercises.

This is what I did:

2 sets/8 reps with 60 seconds rest between each set

Superset #1
Incline Barbell Press - 80#
Barbell Row - 72#

Superset #2
Barbell Squats - 35's
Barbell Shoulder Press - 47#

Superset #3
Barbell Curls - 42#
Lying Barbell Tricep Extension - 40#

Workout was only 24 minutes so I walked on my treadmill for 1 mile on my treadmill. :)
 
Today I did both the 8 week fat loss program and the 4 week ab program from fitnessblender.com Total time was 86 minutes and calories burned 532. This was Hiit and lower body and abs. Tomorrow I will probably do the Fat Loss workout but move the ab workout to another day as it is a total body hiit workout. The fat loss will be upper body tomorrow.
Workout went like this:
I did the cardio ab warm up 10 minutes from the 4 week abs
followed with the 8 week fat loss program (there is an alternative low impact or beginner workout here and I did not do that)

HIIT Workout with No Equipment - 20 On, 10 Off, x 4 Each Set

Squat Jack Burpees
Long Lat Jump + Ski Jump

Surfboard Get Ups
Long Jump + Jump Squat

Burpee + Squat Hold
Star Jump + 1 Reverse Lunge

Mt Climber Warrior Lunge
Jumping Jacks

3 Pulse Lunge Switch
Push Up + Toe Tap

Switchfoot Jumps + Knee
Squat Pops

Burnout Cardio + Abs - 45 Seconds On; 15 Seconds Rest x2

Up & Over Hops
Knee Tucks Twists

High Knee Holds
Flutterkicks

Fly Jacks
Toe Touch Crunches

Lateral Jumps
Bicycle Crunches

I followed this with the extra credit 100 rep squat challenge which is 10 different squat moves, some plyometric 10 reps each
I used a pair of 10# dumbbells on the regular squats
Then went on to the core workout- cardio+core 45 on 10 off alternated between rounds of cardio and core work. 10 minutes
Then I did then next wes the Core Intensive workout Abs and Obliques basic ab work
Finishing with the Quick yoga cooldown stretch. I did pick up a dumbbell for some of the ab work through this.

Debbie, nice work on the weights and getting a bit of cardio in. I wish I had access to my Tread Climber more often. Right now my husband works nights and the tread climber is in our bedroom. I would use it more if it was not there but we are not dragging it up the spiral staircase to my workout room :)

Roselyn, I posted to Debbie about the workouts I am doing on last months posts when she asked about it. I am doing a program from www.fitnessblender.com . The workouts are generally free but you can purchase them designed into a program and put them in your calendar which they have. It was only a little over 11 dollars for the two programs. I can use them anytime I want by just clicking on my programs. I will do the 8 weeks and then maybe do the Mass Building program. It is suggested that you not add something like the mass building to the fat loss program. There is also a complete rundown on each workout when you click on them and scroll down. With the purchase you get a complete write up on suggestions for diet and how to use the workouts that will go into the calendar a day ahead of when you plan to start.
 
Today was cardio so I did Cardio Coach #3. Had a great workout. I love this workout and CC #1, they go by quick and I get a good workout with either of them.

Workout was 40 minutes, I ran 2.88 miles and burned 308 calories.

I also did the ab work from SJ&P.

Diane Sue - Fitness Blender sounds cool, I will have to check it out.
 
Today I did day 3 of the Fitness Blender Fat Loss program, Upper Body Workout for Arms, shoulders and back upper body superset, 50 minutes, 231 calories. I sbicekipped the core workout for today as it was more Hiit. The suggestion for this was if doing a program like the 8 week fat loss program is to do the 3 alternating days of core work only. I added the low impact alternative workout from 8 week fatloss on Saturdays schedule since I will be doing the other workout. It was Low Impact Cardio workout for beginners-recovery cardio no jumps. 27 minutes, 152 calories. Total time was 77 minutes and calories burned 383. The low impact cardio was light cardio 2 rounds with bodyweight strength 2 rounds format.

Weights were as follows:
8 reps each exercise ABAB 2 sets

chest fly done in a bridge hold -17.5's
reverse fly 12's

bicep curls 20's
bent over triceps extensions 12's

lateral raise 12's
bent over rear raise 8's

ventral raise 10's
pull over and narrow press in bridge hold 20#

plank row + rotation + extension 10# alternating sides 8 reps each side
round about push up 8 reps

lateral raise + cross+ pver head+ cross (I tried to add to the description, this was hard) 5's first round and dropped to 3's which she had on the second round
bent
bentover shrug 10's

rotating curl (curl up reverse curl down 20's ,17.5's
skull crusher 15's

Debbie, good job on your miles today. I was going through some of my things and found I d o have some of the Cardio Coaches still. Maybe sometime I can use one with the tread climber.
 
Legs today

Sumo Squat
28,30,31,30# 15,12,8,8 reps

Lunge Superset
Alternating Lunges
16,18,20# 15,12,8 reps

Step up to reverse lunge
16,18,20# 15,12,8 reps

Parellel Squat
26,28,30# 15,12,8

Bulgarian Squat
25,26,30# 15,12,8

Straight Leg Deadlift
25,26,30 15,12,8

Calf raise seated and standing
25#
 
Today I did the same workout as last Friday but in superset fashion. Had a great workout. I have to say, I cannot believe the excellent results I get with this rotation. My upper body is cut again and it hasn't been that way in a long time. I gain muscle and definition with this rotation every time I do it. Love it!!!

This is what I did:

2 sets/12 reps with 1:30 minute rest between each set

Superset #1
Upright Rows - 40#
Leg Press Station - 175#

Superset #2
Flat Dumbbell Press - 32's
Pullovers - 32#

Superset #3
Overhead Dumbbell Extension - 32#
Elevated Deadlifts - 65#

Workout was 25 minutes long and I also walked 1.3 mile on my treadmill.

Roselyn - I thought you started the full body rotation??? Nice workout yesterday!!!

Diane Sue - You had a great workout, too. Nice job!!
 
Today I did both Fitness blender 8 week fat loss and 4 week core. This was all core, abs, and hiit cardio. I used my rebounder for some of the jumping. The 4 week core workout was geared for obliques and low back today at 33 minutes 128 calories. I am sure to feel it. It is called Brutal abs workout, obliques, and lower back . I did follow the harder versions of the moves. The Fat loss workout was a Hiit cardio ab circuit at 63 minutes, 373 calories including the extra credit abs. Total time was 97 minutes and calories burned 501.
8 week fat burn day 3 as follows: The extra credit was just abs and the 4 week core was just abs, no cardio involved. I did pick up a dumbbell once in awhile but these were tough enough without.

Tabata style interval of 20 seconds of activity and 10 seconds of rest for every set. They alternate between the two exercises in an AABB pattern twice through for a total of 8 sets; 4 per exercise in each group.

Warm Up Cardio:
8 exercises done for 30 seconds each.

HIIT & Core Combination:
- Jump Squat + Front Kick (alternating)
- Single Leg Jackknife Crunch

- Split Jump Burpee
- Plank In & Outs

- Gorilla Squats
- Back Bow

- Rocket Squats
- Russian Twist

- Switchfoot Jumps
- Side Hip Raise (L & R)

- Heel Taps + Jump
- Toe Touch Crunch

- Mt Climbers
- Swimmers

- Runners
- Reverse Crunch


Cardio Burnout Round; 40 On, 10 Off
- Up & Out Jacks
- Twisted Climbers
- Heel Tap Jumps
- Bicycle Crunches
- Walkdown + Back Bow

Debbie, that is great that you are seeing the results. I think switching up training styles is helpful. Great job. Are you changing up your nutrition at all? I just started switching mine up a bit and am already seeing cuts again. I was getting a bit too heavy on the fats (although healthy) in my diet. That would be nuts, nut butter (no peanuts) nuts, and coconut butter and full fat milk which I pour in my coffee. I am just cutting back and eft the nut butters on the store shelf my last shopping trip. Added some plain teas to my beverages instead. Otherwise I do not eat bread, grains, and sugars.

Roselyn, how much more of Body Beast do you have to do? How is the Beach Body Coaching going?
 
I just looked at the Hammer and Chisel workouts. I am not sure what to think really. I would like to know how much actual weight work is in them. I was a little disappointed in how they appear but, they may be different than I think. I would like to hear more reviews. I know the test group have finished with their before and after pictures. But, I see balance and isometrics and plyo in there.
 
I am interested in more about Hammer/Chisel too

Yesterday I took a rest day, today was Beast Cardio.

Debbie, I have like 2 weeks left to finish my third round of beast so I am determined to finish then start the full body.
 
Today was cardio with bodyweight exercises, just the fat loss program. Core was 5 days and I started the fat loss program on Wednesday since I skipped Tuesday's fitness test. I did the Body Weight Cardio workout 33 minutes, 231. This was lighter than the hiit workouts and I went ahead and added the low impact alternative workout that I did earlier in the week in place of the hiit core workout. 27 minutes, 163 calories. I also did tomorrow optional stretch , Stretch for Lower back and stiff muscles, 17 minutes, 34 calories. Total time was 78 minutes and calories, 428. Tomorrow is a rest day and I believe Monday just has core on my calendar. I will have to go over what I am doing.
 
Real quick because I'm running late. Will be back to catch up later. Today starts week 7 of Full Body. High reps, I hate high reps but had a great workout.

This is what I did:

3 sets/18 reps with 2 minute rest between each set

Dumbbell Flyes - 25's
Band Pulls - 2 bands
Squats - 20's
Lateral Raise - 8's
Alternate Hammer Curls - 15's
Barbell Overhead Extensions - 22#

Be back later...
 
Today I only had the 4 week Core on my workout rotation from Fitness Blender. The workout started with a Total Body Warm up and calorie burning workout, then went to Abs, Butt, and Thigh Hiit Cardio which was 16 minutes and not too bad on the jumping. It alternated several rounds of a cardio move with several rounds of a more strength based move, then an 8 minute abs workout followed by the extra credit 8 minutes abs, and ending with the Lake cool down yoga 6 minutes. I also went ahead and did the cardio ab workout from the core series I have on tomorrow's calendar. It is pretty light on the cardio and alternates ab work, 33 minutes. No weights used today. Total time was 79 minutes and calories burned 464.
I am so on the fence with Hammer and Chisel. I saw that there are several rotations that can be followed depending on if I purchase the extra dvds. Then it gets pretty expensive. There is a 30 day program with just Sagi, and one with Autumn if a person just wants to do that. The thing is I don't really need more plyo workouts. I would mainly want to use the strength workouts. There are several that are different types of strength work. I am not sure about the agility either. Are they out yet? I see that you can order but no one seems to be doing them. I have watched some of the videos test group people and coaches are doing and I was not really impressed.
 
Diane Sue - Where are you seeing the Hammer & Chisel workouts? I checked beachbody but can't find anything on them. If they are plyo, I doubt I'll get them. I'm bummed to hear that, I thought this would be similar to Body Beast. Bummer!! You've been having some excellent workouts lately. Nice job!!!

Roselyn - That's weird, I thought I seen you do day one of the Full Body Training. I could have sworn you started the rotation. LOL!!
 
I also meant to mention that tomorrow I have lower body weight work on the fat loss rotation so that is another reason I went on and did the core abs today.

Debbie, they have the Hammer and Chisel dvds on my Beach Body Coaches website. They are also here http://cathe.com/forum/threads/anyone-have-or-ordering-hammer-chisel.302381/ Also they on www.totalfitness.com . If you scroll down someone put a link that I believe is probably a coach, who has the different rotations written down. Also Beach Body has done their usual of getting you to buy one set for 89.95 and then adding another package price for the add on workouts. Also some packages have a med ball and those meal plan containers etc.. The extra workout package has 4 workouts. The two lower body ones in that are really short, around 15 minutes, there is another cardio in that set, and a workout that has plyometrics in it. The breakdown just sort of reminded me of the P90x2 and P90X3 workouts. The weight work here seems to be pretty much total body and compound work. I think there is a pyramid workout and there is endurance training. and isometric stuff. I really wanted more of what we had with Body Beast.
 
Today I did Press Play but didn't do the last challenge. Had a great workout.

Workout was 58 minutes total, ran 3.77 miles and burned 401 calories.

Diane Sue - Thanks!!!
 
Today was Fitness Blender 8 week fat loss, 5 Day Challenge to burn fat and build lean muscle, and extra credit Butt and Thigh Hiit Cardio to banish fat and boost energy, 56 minutes, 387 calories. I then added on Yoga Cardio Blend, 15 minutes, 97 calories. Total time was 71 minutes and calories burned 484.
Workout went like this:
Warm Up Cardio
HIIT: 20 On, 10 Off x 4 (Roughly 16 Minutes) I used a rebounder for some of the jumps.

1 X Burpees
2 Thigh Slap + Touchdown
3 Sidewinder Mt Climbers
4 High Knees
Quick Break
5 Squat Jumps
6 3,2,1 Lunges
7 Burpee Hold
8 Pop Squats


Strength Supersets, 8 Reps each, twice through for each set

Squats 25's
Long Lunges right first round then left second round 20's

Deadlifts 35's
Side Lunges (alternating) 15's

Calf Raises 20's
Pulse Squats (3 pulses at bottom of range of motion)25's; 20's

Weighted Bridge 35#, 40#
Hamstring Back Bow Pulls bodyweight

Cool down & Stretch
20 On, 10 Off x 4
- Downward Dog Push Offs
- Squat Jumps
- Curtsy Jump Lunges
- Squat Pulses

Debbie, great calorie burn today :) What do you think of how the format of the Hammer and Chisel Workouts look? The thing is I like a program to give me a plan and motivation. Even if I could just buy the individual workouts I am not sure that I would.
 
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Okay, I ordered the Hammer and Chisel workouts. I know I will want them. I am mostly interested in the hammer part of it but then again I haven't done any of Autumn's workouts. I ordered the extra's too. Oh, and here is a like to Barbie Kalev, Sagi's wifes facebook. She has a link to her you tubes as she was in the test group. https://www.facebook.com/BarbieDeckerFitness
 
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