Hardcore Fitness Maniacs for November 2015

Today I did Cardio Coach #3 and had a great workout. I like this one because it's 40 minutes and sometime you just don't want to run for an hour.

Workout was 40 minutes, I ran 2.88 miles and burned 312 calories.

I then did the ab work and stretch from KPC.

Roselyn - I thought you were starting the rotation I'm doing? Did you change your mind?
 
Today was cardio so I did Ripped with Hiit Low Impact Hiit 1 mix 2 -1&2 combined 50 minutes 403 calories. I then put in Rapid Fire kickboxing and core and did the floor core and stretch followed by Rapid Fire Results core and stretch, 29 minutes 106 calories. I am pretty sure that the first Rapid Fire was the one with Standing Core but I didn't find it in the chapters. That was what I was looking for. I do like the use of the weights and medicine ball in Susan Chung's workouts. She has some good stretching too. Workout was 79 minutes and calories burned 509.
 
Today was full body again. Same workout as last Friday but in superset fashion. I lowered the weights a bit on some exercises because my upper back has been bothering me.

This is what I did:

3 sets/15 reps - 2 minute rest between each set

Super Set 1:
Double Arm Kickbacks - 8's
Hammer/Zottman Curls - 15's

Superset 2:
Pushups - 3 sets/15 reps on toes
Double Arm Row - 15's

Super Set 3:
Split-Stance Barbell Squats - 40#
Dumbbell Front Raise - 8's

This workout was only 37 minutes but my alarm clock never went off again after I hit snooze so I got up late. Not sure what happened there. I'm glad I at least got up in time to complete this workout.

Roselyn - Looking forward to seeing how you do with the rotation. No, I can't believe it's Thanksgiving. Doesn't seem possible.

Diane Sue - Nice workout!! :) I miss doing kickboxing workouts, I should start doing them again. They irritate my upper back, though. Susan Chung's workouts are awesome
 
No workout yesterday. Today I started with Fitness Blender workout putting in Low Impact. I did a 28 minute workout that was a squat+lunge+overhead tricep extension 4 times timed, then ski ski squat+lunge+overhead press 4 times timed repeat both, a cardio interval 4 times that was burpee+jacks, then 2 more weight sequences 4 times each and repeated, Push-up + row, and bridge + pullover + leg raise
finishing with another cardio interval 4 times, cross jack + tuck jump or a lower jump depending on how you wanted to do it. I burned 165 calories which was lower than their lowest calorie burn. It was a level 5 and I probably didn't put my all into it. It took a bit to decide what weight I wanted to use. I then did STS Phase 4 Total Body, 66 minutes, 451 calories. Total time was 94 minutes and calories burned 616.
Weights for Total Body Tri-sets
Tri-sets 2 sets each

Squats 35's# x 16r; 35's by 12r up 5#
One leg elevated lunge 22.5's x 16r; 22.5's x 12r up 2.5
Power Barbell Deadlift barbell 65 x 16; 65 x 12 up 5

Flat Bench Press barbell 40# x 16r; 40# x 12r
Chest Fly's 20's x16r; 20's x 12r
dips BW 16r; 12r

close grip push up/ standard push up

Barbell Row 55# x 16r; 55# x 12r
One arm row 30 x 16r ; 30 x 12r
standing dumbbell curls 15's x 16r; 15's x 12r dropped 1.5 today For some reason I was still struggling

band t-pull/band bicep curls

narrow stance squats 35's x 16; 35's x 12
static lunge 25's x 16; 25;s x 12 up 5
Stiff legged deadlift 65 x 16r; 65 x 12r up 5

standing overhead press 15's x 16r; 15's x 12r up 3
standing upright row barbell 30# x 16r; 30# x 12r down 5#
Standing lateral raise 8's by 16r; 8's x 12r up 2 down 2#

Band rear delt row

Slide side lunges 15's x 16r; 15's x 12r
slide back lunges 15's x 16r; 15's x 16r
deadlifts wide stance 60# x 16r;60# x 12r up 5#
 
Today starts Week 5 of the Full Body rotation I'm doing. Had a great workout.

This is what I did:

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

Plie Squats - 30#
Cross Body Tricep Extensions - 12#
Barbell Reverse Curls - 35#
Lateral Raise - 10's
Flat Dumbbell Flyes - 20's
Bent Over Reverse Flyes - 12's

Only had time to walk .78 miles on my treadmill.

Diane Sue - Nice going with the workout on Saturday! I can't bring myself to workout on the weekends anymore. Love my rest weekends.

Have great workouts today!
 
Today I used fitnssblender.com and put together 3 strength only workouts that were done as supersets. It got me a total body workout in 97 minutes and I can already feel it :) Workouts were Lower Body Strength for Mass 37 minutes followed by Upper Body Strength workout guaranteed burnout, 41 minutes, and finishing with Advanced Abs and Core abdominal strength training.
Weights Lower
3 sets each superset 8 reps

Deadlift superset with 30's, 30's, 35's
Leg raises lying supine 5# ankle weights all 3 sets I started with a dumbbell like he did but found it hard to hold between my feet

Side lunge alternating sides 4 reps each side 20's, 30's,20's superset with
Inside leg raise (this was hard and different than I had anticipated) I used 10#

Squat superset with 35's, 40's, 40's
calf raise 25's, 35's, 35's

Burn out 1 exercise as many reps as possible max 20
alternating lunge 25's 18 reps, drop weights and did 30 reps non weight

Upper Body
10 reps each till burn out supersets done 3 times

chest flys superset with 17.5, 17.5, 17.5
bent over reverse flys 10,10,10

lateral raise superset with 12's, 10, 10
pullovers 15's, 15's, 15's

overhead triceps extensions superset with 25, 25, 25
bicep curls 17.5's, 17.5's, 17.5's

burnouts
push ups 20 reps
wide row 20's 18 reps
overhead press 8's 15 reps
pullovers 20's 16r
triceps dips 20 reps
hammer curl 15's 20 reps

Abs core also done in tri sets done twice
jackknife with 5# ball between feet, back bow 3#, supine obliques

stability ball crunch 10#, ball back extension 3's#, ball obliquies 3's#

crunch 8's, swimmer 2's #, side hip raise 10#

Debbie, nice work;

Roselyn, great start on the new rotation.
 
Today I did one of my Cardio Coach mixes I made up. Wasn't in the mood to run much today but once I got started it was all good.

Workout was 42 minutes, I ran 2.72 miles and burned 291 calories.
 
Today I did cardio and stretching. I started with Fitness Blender Fun Low Impact catdio for beginners suggested for a warm up, 7 minutes, 37 calories, I then did Fitnes Blender kickbox and core, 23 minutes, 157 calories. This had no warm up stretch just the cardio which was a jump rope(I used my rebounder) kickbox rounds, a core then repeat, ending with a third round no core) I then did Kelly Coffey Cardio p workout 2 boxing, 39 minutes, 204 calories. I finished off with Fitness Blender fluid stretching, 1 minutes, 56 calories. Total time was 76 minutes and calories burned 454 calories.
 
Today I did full body and had a great workout. I'm off the rest of the week so I can take my time and do longer workouts if I want. Love when I can do that!!

This is what I did:

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

Incline Barbell Press - 75#
Barbell Row - 70#
Barbell Squats - 70#
Barbell Shoulder Press - 45#
Barbell Curls - 40#
Lying Barbell Tricep Extension - 40#

I also walked 2 miles on my treadmill. :)

Hope you all have great workouts!!
 
Today I did Kelly Coffey Home Gym Intervals Combined workouts, 55 minutes, 492 calories, avg. hr. 142/ max 165. I had a great workout. I used the Tread climber and 15# dumbbells for the strength intervals. I then did a stretch from Fitness Blender, 13 minutes, 27 calories. Total time was 68 minutes and calories burned, 522. I rarely can get my HR up that high. Great workout today:)
 
Yesterday was cardio today

Today was full body

Military press 20#
Squats 50#
Incline Barbell Press 45#
One arm row 25#
hammer curl 16#
lying barbell extension 30#

3 sets 8reps
 
Today I used Fitness Blender workouts. I did a total body warm up and Total Body Strength with dumbbells dynamic supersets,, 33 minutes, 188 calories. I then did Abs with weights, and challenging exercise ball workout, 21 minutes, 88 calories. I finished with a cardio yoga workout that had a 30 second cardio between yoga flow moves, 15 minutes, 85 calories. Total time was 64 minutes and calories 332 calories. I am still sore in my legs from my workout on Monday and the treadclimber yesterday. I didn't push real hard today.
Weights were: 8 reps superset, each superset 2 times

Clean & Press (alternating, from floor) 15#
Plank Push Up + Close Row Kickback 12#

Goblet Squat Curls 25#
Reverse Lunge + Knee + Overhead Press 12's#

Lateral Raises + Curtsy Lunge 8's#
Deadlift 25's#

Ski Squat + Ventral Raises 12's#
Pullover Press & Bridge 25#

I hope you ladies had a great Thanksgiving. We ate at our daughters. Our family Thanksgiving will be Sunday when my Daughter and granddaughter come back from New York. I watched the parade today. My granddaughter was one of the gingerbread girls near the end.

Debbie, you really got in some nice weights. It is nice to not have to rush through workouts. I enjoy them so much more now that I can do that more often.

Roselyn, great work on the weights.
 
No workout yesterday, hope you all had a great Thanksgiving. I did! Today was another full body workout. Had a great workout.

This is what I did:

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

Upright Rows - 40#
Leg Press Station - 165#
Flat Dumbbell Press - 30's
Pullovers - 30#
Overhead Dumbbell Extension - 30#
Elevated Deadlifts - 65#

I also walked 1 mile on my treadmill.

No time for personals, DH and I are heading out. YIKES!!!!
 
Today I started out with an up to 1000 calorie workout with Fitness Blender and 2 minutes in the power went out. Finally I settled for the lap top and Ripped with Hiit upper circuit and abs 1, 59 minutes, 331 calories. Tomorrow I am going Christmas shopping with my daughter in law so I am not sure what I will have time for in the morning. Also I have prep work for our family Thanksgiving dinner.
 
Today I used fitness blender again. I started with a warm up and followed with Fat Burning Cardio Step workout for butt and thighs 36 minutes. I used 3 risers for this like she did. I followed with Cardio+lower body toning 44 minute Better Booty Tabata workout with Yoga Cool Down and Stretch, 233 calories and finished with Better Posture exercises for better posture and to prevent hunched shoulders, 17 minutes, 37 calories using 5# for the light weights used. I worked 87 minutes and burned 393 calories. My HR was just not getting up there today. But I know I had a good workout.
Cardio Lower toning tabata was 20 seconds on 10 seconds off done in an AA BB AA BB format weight is what I used
Group 1 lateral hops and weighted squats 20's for the squats
Group 2 Butt Kickers and Deadlifts 25's for deadlfts
Group 3 Split Jumps and outside thigh raises bodyweight
Group 4 Lateral hop jumps and inside thigh raises bodyweight
Group 5 Criss Cross Squats and weighted lunges 20's
Group 6 squat pulsed and weighted bridges 20's
Group 7 Squat Hold Burpees and step ups 15's using the high step
This took 30 minutes and the yoga was 7 minutes

Debbie, good job on the weights as usual. You have a leg press station? Just curious. I used to use the leg press on my bowflex. I liked that move.
 
Today starts Week 6 of the Full Body rotation I'm doing. Had a great workout. This is the same workout as last week but in superset fashion.

This is what I did:

2 sets/18 reps with 2 minute rest between each superset

Superset #1
Plie Squats - 30#
Cross Body Tricep Extensions - 12#

Superset #2
Barbell Reverse Curls - 35#/30# - this was hard today!
Lateral Raise - 11's/10's

Superset #3
Flat Dumbbell Flyes - 22's
Bent Over Reverse Flyes - 12's

This workout was tough. 18 reps is brutal, I don't like doing high reps. Workout was 30 minutes so I had time to walk on my treadmill for 1 mile. :)

Hope you all have a great day and workouts!!!
 
I purchased two programs from Fitness Blender that are already put together. They have free workouts too. One was a 4 week core program for abs, obliques, and lower back. The other was an 8 week fat burning toning program. After today's workout which was day 1 core program I think that I will not be doing all of the segments from the core program with the Fat burning program. Today was a 5 minute warm up, a 17 minute segment called six pack burn out which was two cardio intervals done twice each, two ab moves each done twice then on to a new interval and ab segment through end, an optional extra challenge cardio and abs 21 minutes, and a 10 minute yoga pilates segment. Total time was 70 minutes and calories burned 407. I think I will use these two workouts and when I finish the 8 weeks I will try the Mass Building program. The purchased workouts come with a information and suggestions on using the workouts and nutrition for the workout. I printed the one up with the core program and it was 26 pages. I will see how I like it before doing anymore. There is no music to these, you have to use your own. I am finding I don't miss having music too much because I am too busy working out. The nice thing is that there is no downloading. They are just instantly there in your purchased workouts box.
 
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