Today I did Raw Cardio Crush #2 that Kelly just put up, 34 minutes, (32 actual), heart rate 113/146(not accurate as I kept looking at my Fitbit and after the first time through all 10 moves my heart rate was 99 so I stopped a couple of time adjusting and finally tightening and then it moved up some) 152 calories (health mate app with my scale said 181), 2.652 steps. I will see how it comes out next time and hopefully it goes better. I then did Raw Power Up 45 minutes, heart rate 108/149, 146 calories, 936 steps and finished with Lindsey Samper neck and shoulder therapy yoga #11, 27 minutes, 28 calories, 47 step. Total time was 326 calories, 1 hour 46 minutes, 3,635 steps.
Coffeyfit Raw POWER UP
5 rounds and active rests which are Kettlebell swings or other activity
44:18 length Kelly uses around 32# barbell and 20# Kettlebell
I did round 1 with a 35# barbell and dropped to 32 # barbell and used a 20# kettlebell
Rnd 1 high pull 10 reps, hang pull 10 reps, clean from the hip 10 reps, bench squat 10 reps then quicker pace 10 reps, clean from the hip 10 reps, power clean from the floor 10 reps
25 kettlebell swings
Rnd 2 high pull 10 reps, hang pull 10 reps, clean from the hip 10 reps, bench squat 10 and 10 reps, power clean from the floor 10 reps
Kettlebell swings alternating 26 reps
Rnd 3 high pull 10 reps, hang pull 10 reps, clean from the hip 10 reps, bench squat 10 and 10 reps, power clean from the floor 10 reps
Kettlebell figure 8’s 26 reps (Kelly gives the option of stopping here at 23 minutes)
Rnd 4 Kelly takes out all high pulls
Clean from the hips 10 reps, squat sit and stand 10 and 10 reps squat, then sit and knee ups 10 reps, then 20 squats sitting on the bench and up, power cleans 10 reps
Kettlebell swings alternating 26 reps
Rnd 5 Clean from the hip 10 reps, squat sit and stand, 20 reps with knee ups, 20 squats quick paced, power clean 10 reps
Kettlebell figure 8’s 26 reps
At 35 minutes abs
Sit ups feet under bar, sit ups with kettlebell 20#, reverse crunch feet over barbell, obliques waistline alternating side crunches, reverse crunch
Repeat for second set
Stretch at 42 minutes
RAW CARDIO CRUSH 2 32:7 minutes no equipment and it is done outside
10 moves done twice with a couple of moves added at the end of the second set. Done 45 seconds each 25 seconds rest
jack front kick
4 jabs 2 upper cut (Kelly calls it something else as it punches over shoulder)
squat/hold/jump
jogging
heel click/side squat/curtsy
jab/ cross/ turn
skater x2/lunge split switch
step/4 knees alternating
batter up
squat thrust/plank jacks/knee in right and left
round 2 same and adds
jogging single single double
box and turn jacks
knee pulls
Belinda, nice work today and yesterday with your workouts.
Debbie, Raw Day 4 surprised me as I expected it to be lighter after the other 3 days of weights. It is a nice one to heavy up and not really long either. You should check out Amazon Prime Julia Marie 30 day yoga for weight loss episode 18 reducing neck and shoulder pain for something different. I am trying to keep up with a couple of days of Lindsey episode 7 or at least do some of the moves on my own during the week. I migrate to the safe stretches or that shorter floor one , but using pillows since they are not as time consuming. I understand getting tired of them. I did nothing yesterday, and man was I sore this morning. It is frustrating. I have some of those saved that Belinda mentioned.
I don't know what is up with me and Fitbit and my heart rate and calorie burns. I used weights for the weight workout. I just use workout for the cardio. I see Fitbit has the steps back on MFP. I got the Nunn tablets from Sprouts and they were having 1.00 off rebates with Ibotta. It is not there now. Sometimes they do that with the Amazing Grass effervescent tablets as well. I don't like the Amazing Grass detox ones as they give me stomach cramps, but the rest are good for putting in my water during my workout.
Jolie, nice work on the walk this weekend and today's workout. Good idea with the baby jogger. Funny that it never rains in California in June. It has been exceptionally windy here the last few days which is nice when it is in the 90's. We generally do not have wind this time of year. Just hot and still being the norm. The winds are usually in March. The only thing is the allergies were doing pretty well till the winds started blowing stuff around. I would like to not take the allergy meds as it makes me kind of dizzy and fatigued all day even though I take it at bed time. It looks like you have a good plan for workouts and eating. I pretty much fast, other than coffee and my drink for workouts, till 1 or 2 o'clock. I make up for the fast though
I bought some Thorne trace mineral complex to take for awhile. Hoping to find something to make me feel better. I am wondering if I am missing enough zinc in my diet and some minerals in my diet. I don't eat a lot of meat or the foods that have zinc other than some fruit and nuts. I don't want to over due it though. To much of minerals can be bad. There is a max safe amount. I am just going to take 1 capsule a day. It says 1 to 3 as physician suggests/
Good luck with your goals.
