My extended version of Low Max

H

hippahips

Cathlete
Today I did:

LM warm-up
LM cycle 1
squats, 20 reps, 45 lbs.
plie squats, 20 reps, 45 lbs.
LM cycle 2
squats, 20 reps, 45 lbs.
plie squats, 20 reps, 45 lbs.
LM cycle 3
leg presses, first set with 8-lb. db's, 16 reps each leg
leg presses, 2nd set with 10's, 16 reps each leg
LM cycle 4
two sets of static lunges, 45 lbs., 16 reps each leg
LM cycle 5
leg presses, first set with 8-lb. db's, 16 reps each leg
leg presses, 2nd set with 10's, 16 reps each leg
LM cycle 6
two sets of static lunges, 40 lbs., 16 reps each leg
LM cycle 7
LM cool down

Total time: 1 hour, 36 minutes -- could've been shorter, I was babysitting while working out and had to run to the kitchen several times to feed the boy and help him with things.

Total calories burned: 807, 35% fat

I could've done calf raises after cycle 7 but I was TIRED!

Pinky
 
I did a mix of IMax 2 and Legs and Glutes last Sunday - this looks more interesting for a heavy leg workout plus cardio. Thanks for posting. I think I'll try it on Sunday.
 
Pinky!!! And people here tell me I have legs of steel....:) that is one kickbutt workout. I could drop the squat & static lunge weight to 33 and the leg press weights to 7.5 and I'd have a great Freestyle workout..can't believe you skipped the calves...x( ...Carole...
 
Pinky...sounds awesome. Thank you for sharing...I'm gonna give it a try!!!

By the way...I loved your web page and really enjoyed all the great pics!! You did such a great job with it. YOU and your family are really beautiful!:)
 
>Pinky!
>
>All I can say is "ouch!" That looks like a killer workout!}(
>
My thoughts exactly! lol...that looks HARD!! You go, girl! :)
 
Ouch, indeed, Terry and Michele. Didn't feel it much afterwards, but my butt and inner thighs are sore this morning (the good kind of sore).

Carole, next time I'll put in the calf raises. I wimped out at the end there.:)

Lisa, thanks for your kind words. You and your husband make a beautiful couple, too.:)

Pinky
 
Pinky Great idea!
I may have to try this with lighter weights for a freestyle effect. This morning I just did C&W step only but paused after each step routine to do
Step Routine#1 plie squats 32 straight, then 8 pulsing 3:1 w/ 2 8# Db in hand)
Step Routine#2 32 front kicks each side, 32 side kicks each side (KB style)
Step Routine #3 32 static lunges per side w/ 2#8DBs in hands
Stpe Routine #4 32 squats w/ 2 10#DB in on shoulders


Judy
"Likes2bfit" , The original, since 1999
 
Pinky -
Is there any added benefit of breaking up the aerobic and weights, vs. doing the whole Low Max and then a half hour or so of leg exercises? Or is it a variety / fun factor? My preference has always been aerobics, and I like to do the whole thing, and then do weights afterwards.
 
Hi Marietta, it's the step portion AND blast PLUS weight work. I decided to go a bit heavier on the squats and lunges just to shock my lower body -- it's gotten used to very low and no weights the last three months. Maybe next time I do this, I'll do it the freestyle way, like a lot of ladies are thinking. Feel free to modify it any way you want.:)

Pinky
 
Judy, thanks for the routine! I'm printing that one out -- I'm always looking for a way to work my legs WHILE doing cardio.

I've done C&W this way, but really more for upper body:
C&W, from warm-up to chest work
BC upper body premix
BC core premix
C&W abs and stretch

Total time was about an hour, 30. I don't have my logs with me right now so I can't tell you how many calories I burned, but I remember being very hungry afterwards.:)

Pinky
 
Hi Shannon, you can do your workouts any way you like. I did LM this way to incorporate some heavier weights into the workout, so I don't have to do any more standing leg work for the rest of the week -- hitting two birds with one stone. Also, I like the variety of it. I'm also used to doing leg work one day, cardio the next. I wanted to confuse my lower body -- that's the benefit for me, I guess.

Pinky:)
 
Thanks, Pinky. My whole body is so confused right now, I don't think I'll introduce anything else new. :) I'm really upping my workouts lately. Anyhow, I just have this hangup about cardio - that it doesn't do any good unless it's all done in one big block. I'm sure somebody could knock holes in that theory, but oh well.
 
I did this today. With the idea of adding the ankle weight portion of legs and glutes afterwards.

Well, I got done with the cool down, popped in Legs and Glutes, watched her squat with a leg extension and basically said, "Yeah, not going to happen today!" Like Pinky, I was TIRED!

This is really doable, actually - and the cardio works the lactic acid out of the leg. After the second set of leg presses I thought no way! But once I started, it wasn't bad. I do know that I will be sore tomorrow, though - in a good way.

I did keep the weight pretty much the same, as that's where I am on the barbell and like Pinky, I wanted the shock of the heavy weights after the cardio. I did all of the leg presses with 8 pound dumbbells, though.

I did it in 1:22 minutes, and burned 1212 calories, but I'm 5'10 and have 20 pounds to lose. So I'm certain I outweigh Miss Pinky by a good bit.
 
Christine, I'm so thrilled you tried it! Originally, I wanted to go heavier on the presses -- 12 or 15 lbs., but I was getting tired and was afraid of losing my balance and falling off the high step. I can do heavier, but I have this thing against playing "hero". I didn't feel the 8's and 10's as much, but I got a good endurance-style burn from them, like in LL. I'm glad you like the workout and hope that it helps you get to your goal.

Pinky:)
 
Pinky -

I really enjoyed it. Thank you so much for sharing!!! I'm constantly looking for a way to work my lower body while keeping the heart rate higher, and this really did wonders. I can feel it today in all of the right places! It feels really good. And with the combination of the Low Max lower body work, it's a nice complete workout! I was very happy with the results.

I felt the 8's on the presses, but there is a lot of me to push up onto a high step. LOL.

I really did enjoy it and will certainly use it again - I have it printed and put inside my Low Max DVD case. Thank you, again!
 
Pinky -

I did your version of Low Max this morning and loved it! After some of the blasts in Low Max, I used to pause the DVD player but with this workout I was able to go right into the next combo after the weight work. Active recovery I guess you'd call it. Thanks for sharing.

Sue
:)
 
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