Springy 40's, week of 3/18/12

Murphy

Murphy

Cathlete
Hi all. I did not see a thread so here I go. I did some LIC today. It was okay. I stil only do the 20 minute bonus routine, I just cannot get the step part down. The best part was when my little one told me that the exercises are working - I am less fat. :) I have to take what I can get. ;)

Hi to everyone.

Murphy
 
Good Morning,

Its going to be another windy day today and its suppose to storm later. I am in desperate need of a stretch today I was going to do Yoga Relax but I think I will do Stretch Max instead with the band it has alot of leg stretching.

Murphy-cute story.
 
PS legs abs done, was gonna do circuit blast (still might) but I needed to do legs since they were due and I didn't want to do em. I think Mary said she liked PS legs, I agree, was good.
Lisa the party looked fun and congrats to u and hubby both. Tx for dog renal info again. Hopefully I can change dogs diet and keep her in positive place. I think they can help with thatvtypye of info.
Murphy, lol about kid comment. I did measures this morn. I've lost inches all over but only few pounds so I guess I look less fat too, lol.
 
Hey I think I found all of your fat! Too much eating, too little exercise and still not into the w/o thing. I did do Low Max all step routine, I couldn't handle the intervals so did just the step part. Was winded just with that. Am thinking I am having the heart palp and shortness of breath now from the hormone changes with the hrt. oy! Thanks to Mary, I googled heart palp (never really thought of that being linked to meno) and found in first couple weeks of hrt they can really happen with caffiene and alcohol aggravating it. My bff and I thought it was the alcohol with the elevation change when we were hiking this past summer causing them, thanks to Mary and my bff and I talking I think it's the hormone fluctuations and alcohol no matter the elevation and that's what I REALLY experienced Friday night. Last night I was about ready to give up these hormones but I'm trying to give my body time to acclimate. My RHR is a bit higher (like 8-10 beats) than normal, maybe I can shed some lbs that way since I can't really get intense exercise in right now (this must also be why off and on for the last few months I've had to pause the dvd more than normal?) I know I must sound like a BABY with these hormones! Mary just seems to sail through it all! Oh, also have headache, ugh, I know when I was on bcp 15 yrs ago that's why I stopped them, these hrt pills are same thing as my old bcp but 1/4 the dose. Have I scared you all away from this meno/hrt thing yet? Mary, how are you doing so well with this????? Did you ever have bloodwork done to confirm your levels?

Jody sounds like you are really doing a lot of w/o's!

Murphy, can I borrow your DD so she can compliment me? I need some ego boosting!

Roxie, yep some stormy weather is coming in here, don't know if that's what is causing the headaches or not. How's your dog? Yoshi is slowly improving, feeding her special foods to get her eating like salmon, turkey, etc. She must think she died and went to food heaven to get these type of goodies :)
 
I just finished Yoga Relax all the leg work standing and now I think I might get some sun even though it comes and goes.

Lisa-the dog is getting soft food because its easy to hide the pill in but he still isn't drinking a whole lot even though I washed his water dish. Glad to hear Yoshi is eating and gee I can't wait until menopause hits HA HA.
 
Happy Sunday! Rest day today. Lisa, when I was a BCP, (a million years ago!) I would get migraines terrible, so taking hormones kind of scares me. I get hot flashes, I get palpitations right before the flash starts. I just try to ignore it all and hope it goes away soon! You did LM? I avoid that one, it is so long! But then again, I don't really do step anymore. It bothers my hip too much. That's not any better, have an app't next month to see what they can do. Murphy, little ones have a way with words! Jody, I LOVE PS legs! Hows the belly dancing coming? You seem so adventurous! Roxie, we had storms this morning, now beautiful. How is DD feeling? Ronne, how was your weekend? And London? Off to clean the garage, (definitely not my idea!). Mary
 
Hey Mary, do you also sometimes have a weird crampy feeling like you are going to start your period, but nothing? I used to try to track where I potentially was in my hormone levels by using that a a gauge that maybe that would be when I was cycling.....lately it's not very consistant so gave up on that. My bff and I were talking yesterday about all these crazy symptoms (she's 56 and still cycling...hee hee) and she has these crampy feelings too, she says around the time she may have had a period but didn't, then maybe 3 mths later she would get a period(I've never had intermittant periods, they just stopped one day). That's kind of how I felt too for quite awhile could count on them to be around the monthly mark, I never know when I can get them now.
 
Today I did some S&G. I like the conditioning part but I feel like there should be more. That reminds me, does anyone remember that sheet someone made up with the breakdown of all the LIS premixes? It was basically a list of time for each workout. My little ones have used it to put their snacks on and now it has (potato chip) oil stains on it. Speaking of the little ones, so I am using the discs and one is just not flowing like it should. I start to wonder if my not-as-fat-as-I-used-to-be self somehow messed it up. Then during one of the moves, out pops a sweedish fish that was stuck to the bottom of one of the discs. I guess the kids are now using the discs as inverted plates.

Have a great day all. I hope no one has any flashes today - good or bad. :)

Murphy
 
Hi everyone

Wow, I feel like I've missed loads. Looks like I'll have to go back a bit to catch up.

Lisa - sounds like you've started on the HRT then? And not having much fun?! It sounds like you're having enough symptoms for all of us. Not a fair exchange but we'll carry on getting in the workouts for you! :D I'm not a big Low Max fan either. It was one of the first DVDs I got so I did it to death. And it's tougher than you think!

Jody - I'm another PS Legs fan. It gets the job done and there are no low ends!!

Mary - that's bad news about the hip. Can you still do kickbox? Glad to hear you took a rest day - you never seem to have many of those!!

Roxie - I bet you felt a lot better after YR. I'm also in need of some stretching - just not found time to do it yet. I need a massage!

Murphy - your kids are so funny!! And well done on not being quite as fat!! :p

Well, had a knackering couple of days in London. Up at 6.30 both mornings. 11 hour day on Thursday but Friday was shorter thank goodness. Recordings went well and even saw a few TV stars!
Weekend went way too quickly. DH got some good financial news, so we went out for a burger on Friday night to celebrate :). Saturday I managed to fit in a KCM Bootcamp.
Yesterday was Mother's Day - I got a beautiful card from DD (and £5 of her own pocket money!!) plus a facial voucher and a bottle of rum (not to be taken together!! ;)). Then we went to a friend's for lunch which was lovely.
Picking things up again back at my desk today and getting back into the workouts - going to do Circuit Blast today.
 
Oh and Murphy, here's that LIS premixes breakdown. I tried to attach them in a word document but it said that it exceeds their max file size.

Now the message is too long! I'll take out a bit and post separately!!


AFTERBURN- 54 MIN
Warm-Up (5 min)

Main Workout (44 min)
Interval #1A (repeat 1B)
Squat digs
Squats with bicep curls

Interval #2A (repeat 2B)
Disc mountain climbers
Dixie cup front lunges

Interval #3A (repeat 3B)
Lateral skates
Plié front swings

Interval #4A (repeat 4B)
Air squats
Disc squat thrusts

Interval #5A (repeat 5B)
Runners’ sprints
Rear lunge hammer curls

Interval #6A (repeat 6B)
Cross-under kicks discs
Plié squats / One arm upright rows

Interval #7A (repeat 7B)
Disc jacks
One arm clean and presses

Interval #8A (repeat 8B)
Spider man mountain climbers
Lateral lunges

Interval #9A (repeat 9B)
Lunge kicks
Dragging planks with push-ups

Interval #10A (repeat 10B)
Dixie cup line taps Dixie cups
Rear lunges with lateral raises

Cool-Down (2 min)
Stretch (5 min)

Express (single intervals 1-10)- 32:10
Warm up, intervals 1-10, cool down, stretch

Express (intervals 1-5)- 31:43
Warm up, interval 1-5, cool down, stretch

Express (intervals 6-10)- 33:26
Warm up, interval 6-10, cool down, stretch

Random Burn- 60:27
Warm-Up (5 min)

INTERVAL 1 A/B (3.5 min)
INTERVAL 3 A/B (5 min)
INTERVAL 9 A/B (4.5 min)
INTERVAL 7 A/7B (4 min)
INTERVAL 5 A/B (5 min)
INTERVAL 2 A/B (3.5 min)
INTERVAL 4 A/B (5 min)
INTERVAL 6 A/B (4 min)
INTERVAL 8 A/B (3.5 min)
INTERVAL 7 A/B (4 min)
INTERVAL 4 A/B (5 min)
INTERVAL 10 A/B (4.5 min)

Cool-Down (2 min)
Stretch (5 min)

Double Trouble-51:17
Warm-Up (5 min)
Intervals 1-10A, Intervals 1-10B,
Cool-Down (2 min), Stretch (5 min)

Bonus Burn- 74:33
Warm-Up (5 min)
Intervals 1-10A/B (44Min)
Single Intervals 1-10
Cool-Down (2 min)
Stretch (5 min)


ATHLETIC TRAINING- 56 MIN
Warm-Up-6:07
Circuit training- 46:27
Step Cardio
Uneven low lunges/squats
Overhead squat presses
Double arm lateral raises
Plie squat with front swing
Leg abductions and front raises
Push ups with hands on step
Rear delt raises drop set
push ups with hands on step
Back lunges/bicep curls on discs
Bicep curls with tubing
Tricep dips with discs
Tricep lying extensions
Tricep kickback with tubing
Abduction work with firewalker loop
Hamstring kickbacks with firewalker loop
Single leg deadlifts
Back with tubing
Core
Stretch- 3:23

Express- 22:04
Warm-Up
Step Cardio
Core
Stretch

Leg Cardio Express- 34:42
Warm-Up
Step Cardio
Uneven low lunges/squats
Overhead squat presses
Double arm lateral raises
Plie squat with front swing
Leg abductions and front raises
Abduction work with firewalker loop
Hamstring kickbacks with firewalker loop
Single leg deadlifts
Stretch

Upper Body Express- 45:44
Warm-Up
Step Cardio
Uneven low lunges/squats
Overhead squat presses
Double arm lateral raises
Plie squat with front swing
Leg abductions and front raises
Push ups with hands on step
Rear delt raises drop set
push ups with hands on step
Bicep curls with tubing
Tricep dips with discs
Tricep lying extensions
Tricep kickback with tubing
Back with tubing
Core
Stretch

Athletic Step Extreme- 43:02
Warm-Up
Step Cardio
Overhead squat presses
Plie squat with front swing
Step Cardio
Overhead squat presses
Double arm lateral raises
Leg abductions and front raises
Push ups with hands on step
Rear delt raises drop set
push ups with hands on step
Overhead squat presses
Abduction work with firewalker loop
Hamstring kickbacks with firewalker loop
Single leg deadlifts
Stretch


CARDIO SUPERSETS- 41 MIN
Warm up 5:30

Cardio 30:59 (all rounds are repeated twice)
Round 1
First superset- squat to front kick w/DBs (8)
Second superset- functional press overhead (+balance challenge) 1 DB

Round 2
First superset- kick box kicks
Second superset- push ups w/arm extension

Round 3
First superset- sumo squats
Second superset- aerobic lateral lunge

Round 4
First superset- puddle jumpers
Second superset- traveling push ups

Round 5
First superset- (disc) cross country skiing
Second superset- prisoner squats

Round 6
First superset- slow mountain climbers
Second superset- side circles w/ DB (8)

Round 7
First superset- jacks w/ reaching lunges (discs)
Second superset- squats w/ rotating hammer curl (discs & DB)

Round 8
First superset- momentum lunges (discs)
Second superset- alternating legs to side in plank into 2 knees in

Stretch 5:01
Bonus step routine 21:17

Step Express- 31:53
Includes warm up, bonus step routine & stretch

Cardio Supersets + Step- 62:54
Includes warm up, cardio SS, bonus step routine & stretch

Cardio Supersets Express (rounds 1-4)- 25:40
Includes warm up, cardio SS, rounds (1-4) & Stretch

Cardio Supersets Express (rounds 5-8)- 26:20
Includes warm up, cardio SS, rounds (5-8) & Stretch

Cardio Supersets Express + Step- 47:20
Includes warm up, rounds 5-8 (both sets), bonus step & stretch

Cardio Supersets Extreme-64
Includes warm up, cardio SS rounds 1-7 (both sets) then rounds 2-8 (both sets), & stretch



LOW IMPACT CHALLENGE- 50:30 MIN
Warm up- 7:33
Step- 22:06
Step combo 1
Step combo 2
Step combo 3
Step combo 4
All combos- 7:04
Cardio blasts- 10:28
Stretch- 3:10
Bonus Step Routine-21:17

Step Express #1- 41:58
Warm up
Step combo 1
Step combo 2
Step combo 3
Step combo 4
All combos
Stretch

Step Express #2- 36:56
Warm up
Step combo 1
Step combo 2
Step combo 3
Step combo 4
Stretch

Step Express #3- 40:32
Warm up
All combos
Cardio blasts
All combos
Cardio blast
Stretch

Step Express #4- 31:51
Warm up
Step circuit bonus
Stretch

Step Express #5- 41:09
Warm up
Cardio blasts
Step circuit bonus
Stretch

Double Lower Body Blast- 55:32
Warm up
Step combo 1
Step combo 2
Cardio blast
Step combo 3
Step combo 4
Cardio blast
Stretch

Low Impact Challenge Extreme- 71:16
Warm up- 7:33
Step- 22:06
Step combo 1
Step combo 2
Step combo 3
Step combo 4
All combos- 7:04
Cardio blasts- 10:28
Stretch- 3:10
Bonus Step Routine-21:17


SLIDE & GLIDE- 52 MIN
Warm up- 4:49
Cardio segment- 21:22
Muscle Conditioning segment- 20:34
-legs
-triceps
-back
-biceps
-chest
-abds
Stretch- 5:04

Express- Cardio + Stretch- 31:20
Warm up, Cardio segment, Stretch

Express- Cardio + Abs + Stretch-39:34
Warm up, Cardio segment, abdominals, Stretch

Muscle Conditioning- 39:34
Warm up
Muscle Conditioning segment
-legs
-triceps
-back
-biceps
-chest
-abds
Stretch

Double Trouble-51:36
Warm Up
Cardio Segment
Cardio Segment (repeated)
Stretch


TOTAL BODY TRISETS
-LOWER BODY SPLIT- 39 MIN
Warm up- 4:13
Lower Body- 31
LEG TRISET #1
Wall squats
Dixie cup front lunges
Dixie cup side lunges
Wall squats
Dixie cup front lunges
Dixie cup side lunges

LEG TRISET #2
Step lunges and step ups combo
Elevated lunges alternating Dixie cup pick ups
Dumbbell squats
Step lunges and step ups combo
Elevated lunges alternating Dixie cup pick ups
Dumbbell squats

LEG TRISET #3
Double arm DB dead lifts
One leg crossover dip squats
Glute roll ins on stability ball
Double arm DB dead lifts
One leg crossover dip squats
Glute roll ins on stability ball

Cool down/stretch- 4:05

-UPPER BODY SPLIT- 56 MIN
Warm up- 4:13
Upper Body- 48
CHEST/SHOULDERS/TRICEPS TRISET #1
Chest- Walking plank push ups
Shoulders- Incline shoulder DB presses on stability ball
Triceps- Lying extensions on stability ball
Chest- Walking plank push ups
Shoulders- Incline shoulder DB presses on stability ball
Triceps- Lying extensions on stability ball

CHEST/SHOULDERS/TRICEPS TRISET #2
Chest- Leg crossover push ups
Shoulders- Incline shoulder arcs on stability ball
Triceps- Wide stance plank kickbacks
Chest- Leg crossover push ups
Shoulders- Incline shoulder arcs on stability ball
Triceps- Wide stance plank kickbacks

CHEST/SHOULDERS/TRICEPS TRISET #3
Chest- Alternating DB chest flys
Shoulders- External rotations with lateral raises
Triceps- Modified dive bombers
Chest- Alternating DB chest flys
Shoulders- External rotations with lateral raises
Triceps- Modified dive bombers

BACK/BICEPS/CORE TRISET #1
Back- One arm rows on stability ball
Biceps- Incline DB double arm curls on stability ball
Core- Ball crunches
Back- One arm rows on stability ball
Biceps- Incline DB double arm curls on stability ball
Core- Ball crunches

BACK/BICEPS/CORE TRISET #2
Back- DB pullovers on stability ball
Biceps- Simultaneous traditional curls
Core- Ball exchanges
Back- DB pullovers on stability ball
Biceps- Simultaneous traditional curls
Core- Ball exchanges

BACK/BICEPS/CORE TRISET #3
Back- Rear delt flys on stability ball
Biceps- Concentration curls with stability ball
Core- Crunches with stability ball
Back- Rear delt flys on stability ball
Biceps- Concentration curls with stability ball
Core- Crunches with stability ball

Cool down/stretch- 4:05

Total Body- 86
Warm up

LEG TRISET #1
LEG TRISET #2
LEG TRISET #3

CHEST/SHOULDERS/TRICEPS TRISET #1
CHEST/SHOULDERS/TRICEPS TRISET #2
CHEST/SHOULDERS/TRICEPS TRISET #3

BACK/BICEPS/CORE TRISET #1
BACK/BICEPS/CORE TRISET #2
BACK/BICEPS/CORE TRISET #3

Cool down/stretch

Total Body Express- 48:54
Warm up
LEG TRISET #1, 2 & 3 (exercises done once per triset)
CHEST/SHOULDERS/TRICEPS TRISET #1, 2 & 3 (exercises done once per triset)
BACK/BICEPS/CORE TRISET #1, 2 & 3 (exercises done once per triset)
Cool down/stretch

Upper Body Express- 19:09
Warm up
CHEST/SHOULDERS/TRICEPS TRISET #1, 2 & 3 (exercises done once per triset)
Cool down/stretch

Lower Body Express- 23:36
Warm up
LEG TRISET #1, 2 & 3 (exercises done once per triset)
Cool down/stretch

Lower Body JFO- 37:50
Warm up
LEG TRISET #1
LEG TRISET #2
LEG TRISET #3 (the only difference I noted was the substitute in of rear lunges for one leg crossover dip squats)
Cool down/stretch

Total Body Scrambled Express- 47:45
Warm up

LEG TRISET #1 (exercises done once per triset)
CHEST/SHOULDERS/TRICEPS TRISET #1 (exercises done once per triset)
BACK/BICEPS/CORE TRISET #1 (exercises done once per triset)

LEG TRISET #2 (exercises done once per triset)
CHEST/SHOULDERS/TRICEPS TRISET #2 (exercises done once per triset)
BACK/BICEPS/CORE TRISET #2 (exercises done once per triset)

LEG TRISET #3 (exercises done once per triset)
CHEST/SHOULDERS/TRICEPS TRISET #3 (exercises done once per triset)
BACK/BICEPS/CORE TRISET #3 (exercises done once per triset)

Cool down/stretch

Chest/Shoulders/Triceps- 30:24
Warm up
CHEST/SHOULDERS/TRICEPS TRISET #1
CHEST/SHOULDERS/TRICEPS TRISET #2
CHEST/SHOULDERS/TRICEPS TRISET #3
Cool down/stretch

Back/Biceps/Core- 33:40
Warm up
BACK/BICEPS/CORE TRISET #1
BACK/BICEPS/CORE TRISET #2
BACK/BICEPS/CORE TRISET #3
Cool down/stretch
 
And here's the rest:

TURBO BARRE- 74 MIN
Warm up
Upper/lower body muscle endurance
Leg work with firewalker loops
Ballet barre leg conditioning
-Thigh focus
-Glutes/hamstring focus
-Hip & outer thigh focus
-Calf raises
Floorwork
-Push ups
-Tricep dips
-Planks
Abdominals
Stretch

Lower Body Express- 52:21
Warm up
Leg work with firewalker loops
Ballet barre leg conditioning
-Thigh focus
-Glutes/hamstring focus
-Hip & outer thigh focus
-Calf raises
Stretch

Turbo Barre Express #1-64:13
Warm up
Upper/lower body muscle endurance
Ballet barre leg conditioning
-Thigh focus
-Glutes/hamstring focus
-Hip & outer thigh focus
-Calf raises
Abdominals
Stretch

Turbo Barre Express #2- 57:24
Warm up
Ballet barre leg conditioning
-Thigh focus
-Glutes/hamstring focus
-Hip & outer thigh focus
-Calf raises
Floorwork
-Push ups
-Tricep dips
-Planks
Abdominals
Stretch


YOGA MAX- 48 MIN
Warm up integration series
Sun salutation A
Sun salutation B
Active plank series
Chair pose into triangle series
Balance poses
Back strengthening on mat
Torso and thigh stretches
Abdominal work
Final resting pose

Yoga Max Express #1- 32:34
Warm up integration series
Sun salutation A
Sun salutation B
Active plank series
Chair pose into triangle series
Final resting pose

Yoga Max Express #2- 34:23
Warm up integration series
Sun salutation A
Sun salutation B
Back strengthening on mat
Torso and thigh stretches
Abdominal work
Final resting pose


YOGA RELAX- 52 MIN
Warm up poses
Standing torso stretches
Deep stretches on mat
Balance poses
Standing straddle stretches
Seated upright stretches
Lying supine stretches
Final resting poses

Yoga Relax Express #1- 28:42
Warm up series
Standing torso stretches
Standing straddle stretches
Lying supine (facing up) stretches
Final resting poses

Yoga Relax Express #2- 32:41
Warm up poses
Standing torso stretches
Deep stretches on mat
Lying supine stretches
Final resting poses
 
Good morning! Did LL this morning. I have lots of running around today. First have to get tho the dentist, broke a tooth, It was a long weekend! Ronne, those sound like long days! Happy Mother's day to you! Lisa, how are you feeling? I never notice any cramps, but then again I am one of those who doesn't pay attention to things. I'm one of those with my head in the ground! Roxie, what are you up to? Murphy, I probably would have eaten the fish! Hi Jody! Have a good day! Mary
 
Rest day for me, had to take DH to airport since we are still waiting for our car---after another night of not sleeping. Going to outlet malls with sister, I need to not spend too much!

Ronne, yes I've started hrt, hoping in 2-3 weeks sleep gets better, for now from what I read I have to deal with other issues as my system gets hormones it hasn't had in a while. my heart rate is a lot higher now and short of breath---I hope this gets better!

Mary, I'm clueless a lot with what's going on in my body---just accept that's how it is. However, after only one good sleep week in 5 weeks, I have to do something! I never correlated the heart palps to meno----and the alcohol and beginning hrt aggravates it.

Murphy, those kids keep you young and on your toes!

Waves to Roxie and Jody...gotta run, have my coffee (another bad thing for meno symptoms---I'm reducing to 2 cups a day), and try to relax and get my HR under control before my sis gets here. You know as i type that I guess I REALLY shouldn't have coffee right now....but I love the taste AND I"m TIRED!
 
Good Morning,

Today its suppose to rain off and on and I have to do oxygen rounds but thankfully this is the last week of those. My calf muscles are still tight but everything else feels good. I was awake at 3 this morning and couldn't go back to sleep should have just got up so I was to tired to workout this morning, tonite will be KCM KBXing I need to do something I like to get motivated again. We were putting the dogs pill in soft food and it was working until this morning he found it.

Murphy-to funny about the fish.

Ronne-sounds like a good weekend.

Mary-that sounds painful.
 
All this PS talk is making me think I need to check it out - like I need another exercise dvd to avoid. :)

Ronne - thanks for posting that info, I appreciate it. Happy late Mother's Day to you. Mother's Day is in May in the US so I have some time before I get any rum - and the other stuff too. :)

Mary - sorry to hear about the tooth.
 
Last edited:
Roxie, those dogs are smart! Mine used to roll the food around in her mouth, extract the food off the pill and spit the pill out! yoshi seems to be back to her old self.

Mary, good luck with the tooth.

Ronne, Happy Mother's Day, you all celebrate now? Ours isn't until May
 
Murphy, I love Swedish fish. I like to make them swim while I make fish lips plus, I enjoy biting thier heads off, too. in other words I wouldve considered the outcome if I cleaned it up and ate it lol.
 
I love Swedish fish too. If they did not stick to my teeth so badly I would eat the whole bag - like I do with Dorito's!
 
Good Evening,

I did KCM KBX and got a good sweaty workout reminds me why I like her workouts. It rained here most of the day but its not raining now.

Ronne-swedish fish are a gummy type candy.
 
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