DAY 8-PIYO CORE

Beginning weight: 137

Workout Stats: 
1:30:26 Time
775 (Polar) 436 (Fitbit) Calories
145 Avg HR
184 Max HR
26:44 In Zone

Daily Stats:
57 Resting Heart Rate
9,386 Steps
3.95 Miles
2,169 Calories Burned
21 Floors
59 Active mins
98.4 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Granola bar/190
Banana/110
After workout-
Chocolate Vega one shake/170
Breakfast-
1/2 Bagel/135
1 Tbsp of peanut butter/95
Morning Snack-
Cheese Stick/60
Morning Snack 2-
1 cup of Greek Yogurt 0% /140
1/2 cup Strawberries/24
Lunch-
3 Eggs scrambled/156
2 Tbsps Salsa/10
Afternoon Snack-
1 cup Green peppers/30
Afternoon Snack 2-
1 cup of celery sticks/7
1 cup of carrot sticks/52
2 Tbsps of Peanut butter/190
Dinner- 
1 cup of spaghetti noodles/221
1/2 cup of spaghetti sauce/100
1/4 cup of Chicken/55

1745 Total calories (So i need to cut some calories here but, there is definitely room for modification). I will get it next time.

Here is the calculation from 21 fix for calories i should have eaten:
A. Your current weight (137) X 11=(1,507) Your caloric baseline
B. Your caloric baseline (1,507)+775 (Polar calories burned in my workouts)=(2,282) Your caloric needs
C. Your caloric needs (2,285)-(1,000) My calorie deficient= Your target calories for weight loss (1,282)

Remember never go under 1,200 calories it is not good for your body. Although this low number may not work if you have a lot of muscle mass so, it is possible you may need to increase calories by 50 till you see a weight loss. Also note if you feel hungry at night before you go to bed you didn't eat enough that day. Most important thing is don't starve yourself (also eat a healthy diet with smaller portions) as it has the worst affect on your body-It goes into survival mode and will not let you loose weight no matter how much you cut calories and exercise.

Cardio Warm up:
Insanity Max out 30 & Insanity Max out 15 (about 47 mins with cool down)

PIYO Core (length about 30 mins)

What you need:
Yoga mat
Shoes

Warm up (3:05):
Roll down/scoop abs/Roll back up
All fours, cat and dog
Tuck knee and extend leg (right and left)
Crouching down dog to down dog (down and up)
Down dog/walk feet to your hands

Standing Core (4:25) :My arms were like jelly on this
Pelvic tilts
Pelvic tilts with taps and knee pulls
Bowler lunge tilts/flex
Bowler lunge tilts/flex with taps and knee pulls
Fan up and fold down/roll up do other side
Pelvic tilts
Pelvic tilts with taps and knee pulls
Bowler lunge tilts/flex
Bowler lunge tilts/flex with taps and knee pulls
Fan up and fold down/roll up

Prone Exercises (6:35):
Plank
Down dog
Right leg splits with ankle taps, knee elbow taps.
Plank with knee in and outside
Elbow plank with knee to elbow and then leg to elbow
child pose
Down dog
Left leg splits with ankle taps, knee elbow taps.
Plank with knee in and outside
Elbow plank with knee to elbow and then leg to elbow
child pose
Plank
Right Side plank, reach and lower, PIYO pike
Plank
Child pose
Plank
Left Side plank, reach and lower, PIYO pike
Plank
Child pose

Supine & Side Plank (8:24):
Criss cross crunches, holds, hold and reach
Criss cross arm reach
knees in to chest
On your back roll ups
Right side plank, reach and lower
Roll back
Criss cross crunches, holds, hold and reach, PIYO Pike
Criss cross arm reach
On your back roll ups
Left side plank, reach and lower, PIYO Pike
Roll back
Knees into chest and roll up

PIYO Pedel & Punter (4:07)
Knee pull pedels, quicker
Roll back and knees up and get up
Side plank left, knee bends and pull in, kick and reach
Child pose
Side plank Right, knee bends and pull in, kick and reach
Child pose

Cool down (3:03):
all fours, cat and dog.
Should tread the needle on right and left shoulders
Roll back and roll up
Butterfly stretch

Did some quick extra stretching

Tomorrow i will be doing Beast-Tempo Back and Bis. Hope you will join me.

© Hooking Rainbows 11/09/2015. All rights reserved.