Morning Ladies - (Jen)
I slept in this morning...didn't want to get up. I was still sore from the other day's workout...so I wasn't looking forward to Day 3 of WarpSpeed...but I did it anyway. Severely messed up my left upper back (flared injury).
Here's day three's plan:
Strength:
A1 - Incline DB Press - 3 sets of 6-8 reps paired with:
A2 - Three Point DB Rows - 3 sets of6-8 reps - 60 sec rest
I used my 25 and 30 lb DBs
Circuit A: (Metabolic Training)
A1 - Pushup to prone jacknife combo (feet on stability ball)
A2 - Reverse Lunge and cable row combo (or reverse lunge with one offset DB)
Perform as many sets of 6 reps as possible in ten minutes
I was already cussing Alwyn out at this point. 10 minutes went on forever. I only paused very briefly to get my HR ....other than that, I pushed hard.
Circuit B: (Metabolic Training)
B1: Squat and Press (continuous motion)
B2: Lat Pulldown or chin up
Perform as many sets of 6 reps as possible in ten minutes
By this point I wanted to KILL Alwyn. I pushed again....and alternated with my green extreme band/doubled with green band for lat pull downs and did assisted chins, I also alternated presses with my KBs and lateral raises with 17 lb DBs....and used my 15-20 lb KBs (can't go too heavy on my shoulders)
After this you do:
Interval B:
3 min warmup
3 rounds of 120 max intensity
120 easy recovery
3-5 minute cool down (did this on my incline step and rebounder for the hard intervals)
I added Amy's stretch from Hi/Lo Dome. Workout was 67" and I burned 554 calories. The intersting thing is that 360 of those calories accumulated by the time I finished the metabolic work at only 37 min!
Thank God tomorrow is my scheduled rest day. He has you do 40-60 minutes of cardio with HR in the 50-60 max HR range for the rest day. My kinda guy, huh?
I also did Blast Belly Fat - Flat Abs ....but skipped the side planks. This had tons of planks.......ouch ...my poor shoulders. I did Karen Voights Yoga 25" from Streamlined Physique.
Now that I lost my 3 pounds of water weight (I know that's what it was....cuz I"m down to my "non bloat" weight.....minus 1/2 more pound).....so at 3 days into this, I lost a half a pound! Doesn't sound like much.....but it makes me want to try the entire 28 days now. Although, I'm conflicted since I'm home and able to do more for my workouts and Alwyn stresses...no extra cardio.
Have great workouts everyone. You guys are probably sorry I'm not working cuz of my long rambling posts!
Jen - I didn't get a second interview yet.....he just told me that they are doing them on Tuesday next week. RE: Alwyn - the diet in Warp Speed is extremely high protein, low carb to no carbs on your rest day. If I ate like that, I'd get ripped in no time! One breakfast is something like 3 omega 3 eggs and 5 egg whites...and that's it.....and another meal is a protein shake and a tablespoon of peanut butter. One meal is 1/2 cup cherries, 1 tbsp walnuts, and some sort of lean protein. There are a few meals where he eats chicken and broccoli. You always eat protein, fat and good carbs on carb days.....an apple is a carb on a carb day though!! LOL. No starchy carbs at all! I just have been trying to cut back a bit and add a bit more protein in...and I'll add the CLA when it gets here.
I slept in this morning...didn't want to get up. I was still sore from the other day's workout...so I wasn't looking forward to Day 3 of WarpSpeed...but I did it anyway. Severely messed up my left upper back (flared injury).
Here's day three's plan:
Strength:
A1 - Incline DB Press - 3 sets of 6-8 reps paired with:
A2 - Three Point DB Rows - 3 sets of6-8 reps - 60 sec rest
I used my 25 and 30 lb DBs
Circuit A: (Metabolic Training)
A1 - Pushup to prone jacknife combo (feet on stability ball)
A2 - Reverse Lunge and cable row combo (or reverse lunge with one offset DB)
Perform as many sets of 6 reps as possible in ten minutes
I was already cussing Alwyn out at this point. 10 minutes went on forever. I only paused very briefly to get my HR ....other than that, I pushed hard.
Circuit B: (Metabolic Training)
B1: Squat and Press (continuous motion)
B2: Lat Pulldown or chin up
Perform as many sets of 6 reps as possible in ten minutes
By this point I wanted to KILL Alwyn. I pushed again....and alternated with my green extreme band/doubled with green band for lat pull downs and did assisted chins, I also alternated presses with my KBs and lateral raises with 17 lb DBs....and used my 15-20 lb KBs (can't go too heavy on my shoulders)
After this you do:
Interval B:
3 min warmup
3 rounds of 120 max intensity
120 easy recovery
3-5 minute cool down (did this on my incline step and rebounder for the hard intervals)
I added Amy's stretch from Hi/Lo Dome. Workout was 67" and I burned 554 calories. The intersting thing is that 360 of those calories accumulated by the time I finished the metabolic work at only 37 min!
Thank God tomorrow is my scheduled rest day. He has you do 40-60 minutes of cardio with HR in the 50-60 max HR range for the rest day. My kinda guy, huh?
I also did Blast Belly Fat - Flat Abs ....but skipped the side planks. This had tons of planks.......ouch ...my poor shoulders. I did Karen Voights Yoga 25" from Streamlined Physique.
Now that I lost my 3 pounds of water weight (I know that's what it was....cuz I"m down to my "non bloat" weight.....minus 1/2 more pound).....so at 3 days into this, I lost a half a pound! Doesn't sound like much.....but it makes me want to try the entire 28 days now. Although, I'm conflicted since I'm home and able to do more for my workouts and Alwyn stresses...no extra cardio.
Have great workouts everyone. You guys are probably sorry I'm not working cuz of my long rambling posts!
Jen - I didn't get a second interview yet.....he just told me that they are doing them on Tuesday next week. RE: Alwyn - the diet in Warp Speed is extremely high protein, low carb to no carbs on your rest day. If I ate like that, I'd get ripped in no time! One breakfast is something like 3 omega 3 eggs and 5 egg whites...and that's it.....and another meal is a protein shake and a tablespoon of peanut butter. One meal is 1/2 cup cherries, 1 tbsp walnuts, and some sort of lean protein. There are a few meals where he eats chicken and broccoli. You always eat protein, fat and good carbs on carb days.....an apple is a carb on a carb day though!! LOL. No starchy carbs at all! I just have been trying to cut back a bit and add a bit more protein in...and I'll add the CLA when it gets here.