I had a busy day again as we had two house lookers today along with everything else. I did Coffey Fit Raw new Ladder workout 54 minutes, 119 calories, heart rate 94/128, 1,478 steps. I also did Cathe Fit Split Low Impact Cardio premix 28 minutes, heart rate 103/136, 102 calories, 2,086 steps. I wanted some stretching so did Perfect 30 Flow mix of both 35 minutes, heart rate 85/105, 41 calories, 162 steps. Total time spent was 1 hour 53 minutes, 262 calories
, 3,726 steps.
Coffey Fit Raw Ladders 52 minutes
14 functional moves up the ladder, then back down the ladder, (you can stop here) or go back up the ladder Kelly uses 15# dbs and 8# dbs , 45 seconds each move
warm up 4:27 minutes
1. squats 15# dbs
2. no weight genie squats with a twist
3. plank/ renegade row/ lunge 15# dbs
4. bentover run row stand repeat....8# dbs
5. double arm supination curl 15# dbs
6.upper cuts 8# dbs
7. lateral/front raise 8# dbs
8. alternating upright row 15# dbs
9. alternating reverse lunges 15# dbs
10. front lunge/reach no weight
floor
11. skull crusher to sit up 8# dbs
12.full crunch/ crunch with reverse crunch
13. knee push ups
15. plank/ up/down
back down the ladder starting with plank/up/down then back up the ladder again
Debbie, the Perfect 30 flow workouts are good and I really like the mobility one. This dvd is from Cathe's Perfect 30 set which the workouts are around 30 minutes or a bit more each or their are premixes. The only one I tend to avoid is the high impact hiit as it has a lot of burpee and squat thrust variations along with all of the jumping. There are moves from both Perfect 30 Flow workouts that I particularly like though. I kind of picked from the chapter menus today starting with the strength and flexability one that was the stretch premix and then pulling other moves from mobility basics. There are a lot of premixes too. Some of the premixes are kind of choppy from one move to the next. Have you looked at the moves on the workout manager. I think Mobility is the most relaxing of the two workouts. Both have more movement through them instead of long holds in a stretch. I do not use the core bonus that is added to these much as it stresses my neck too much holding it up without anything to help brace it. Sleeping on my back helps my neck most of the time, but shoulders and upper back are hard to find a good position. If I put too much pressure on the side of my shoulder it starts really hurting. I try putting my roll and go pillow under my torso when on my side to raise my body up a bit to help alleviate some of the pressure on the shoulder.
Doreen, nice work today. I cringed when I saw the instructor on the start of of her video doing jumping jacks with dumbbells. I am guessing they are light, but they do not look that light.
Jolie, I get that way. It seems like the walk with your dog would help, but maybe you do need more protein or something that your new diet may be missing? I ordered some of those bottles of Premier protein drink from Amazon in cinnamon and use a couple of tablespoons in my coffee lately in place of creamer. I don't like sweet, but a little flavor and that works well. I discovered doing that when I had purchased a couple of bottles of caramel and just did not want to drink a whole bottle. My complaint with it though is they use sucralose and carageenan(sp) in it. I used to work out 2 and a half hours or more a day and lifted heavy all of the time. Injuries and life have altered those desires. I just want to stay in good shape and health. No pain though. I get a little more sleep on weekends, but as the weeks progress I get more tired, crabby , and depressed because my sleep drops to 5 hours. I probably supplement my protein too much. But, I check for ones without a bunch of cholesterol. I was buying the Isopure Keto one which theirs has some extra zinc in them. The last two time I purchased one that is Whole Foods, but does not have cholesterol and a bunch of fat, grass fed and sweetened with stevia. It tastes pretty good and is economical. They carry another one that has a lot of cholesterol in it, so I have to check every time to see which I am ordering. I have been going through a lot for me and also I make Kelly Coffey's Protein balls with peanut butter for my granddaughter and I share some. I keep them in the refrigerator and she eats most of them. There is some steel cut oats in them that helps give them a bit of crunch. Kelly uses Agave, but I use a little organic local honey.
Belinda, nice work today. Sorry weather is keeping you in. I know how you like to get out for your walks. I kind of had my workout planned today unless I was in a lot of pain, I knew what I wanted to do. I am not sure tomorrow. It will be cardio though.
Roselyn, good work on getting leg day in.
