DAY 7-BEAST TEMPO CHEST & TRIS

It is the last day of this week so, the results are in....Drum roll....I lost 1 pound. Not too shabby as the recommended normal weight loss is 1 to 2 pounds a week, although I have lost more than that in a week before. I took pictures and noticed a few things, this trying to get pregnant is not helping my belly fat (I am getting lower mommy tummy again but, at least my abs are starting to shape)-It really is the stress and what I am eating. I have decided that I will include what I am eating plus how many calories I am consuming in my posts. This will 1) hold me accountable and 2 ) help me understand where i need to modify my diet to get results. I was doing this before i took my two weeks off, i guess it is time to get back to it....not that it is bad to have a cookie or fast food every once in a while just not every day or every week (Also not good for trying to get pregnant either). I also decided that i need to change up my daily cardio since I have been sick. I have all this junk in my lungs so need to somehow get it to vacate-extreme cardio is usually what helps me with that. I will still run cause i love running but, i am going to add some Insanity/extreme workouts to the mix this week. I will go back to running the next week to see the difference and to slow down a bit before ovulation time. Abs too to attack that lower mommy tummy...

Workout Stats:
1:56:58 Time
754 (polar) 507 (Fitbit) Calories (As you see the Fitbit has a lower calorie count-this due to it not being really accurate if you do workouts that don't include mostly running).
126 Avg HR
186 Max HR (my maximum heart rate for my age is 189-This means if i go over this number i shouldn't stay in it for very long)
26:37 In zone



Daily Stats (I also charged my Fitbit, this always screws the numbers-wish there was a better way to charge it or not have to charge it):
57 Resting Heart Rate
7,982 Steps
3.45 Miles
2,025 Calories burned
7 floors
67 Active mins
98.5 Basel temp

                                                                                                                                       

Cardio warm up:

I did Insanity Max 30-Cardio challenge (it is about 33 mins)

Beast Tempo Chest & Tris (about 53 mins)

What you need:
Bench or Stability ball
Weights (light to medium since you will be doing slow reps)
EZ curl bar (optional)
Chair
Mat (was not included on the list but, I used this to do the ab exercises)

Warm up (2:34):
Jog, arm circles, cuff rotations, plank walks, close grip push ups (or tricep push ups), normal push ups, wide push ups, Jog.

My workout stats:

Cool Down (1:52):
Chest stretch, Tricep stretch, and interlocked chest stretch.


Cardio cool down:
I did 1 mile of easy walking (about 4 to 5 speed) and stretching out my legs on the treadmill (about 10 mins).

Tomorrow I hope you will join me for PIYO core!

© Hooking Rainbows 11/08/2015. All rights reserved.

DAY 6-PIYO SWEAT

Workout stats:
1:50:46 Time
600 (Polar) 636 (Fitbit)Calories
116 Avg HR
159 Max HR
41:11 In zone

Daily stats:
59 Resting heart rate
12,970 steps
6.21 miles
2,232 calories burned
7 floors
67 Active mins
98.3 Basel temp

Running warm up:
1 mile 5 speed
1 mile 6 speed
1 mile 5 speed
1 mile 6 speed
.5 mile reduce .5 speed every .10 of a mile

PIYO-Sweat (length about 38 mins)

What you need:
Workout shoes (They are in bare feet during the video however, if you want more balance, remove possible twisted ankle and knee issues then shoes are for you).
Yoga Mat
Chair (for modification)

This workout was yet again a yoga workout. This one included more strength poses and more flow cardio yoga which is what brought on the sweat as the title so plainly announces.

Warm up (4:38)

Set 1*circle arms and squat
Side bend arm reach to the left
circle arms and squat
Side bend arms reach to the right
Repeat from * on Set 1

Set 2 *Chair and lunge back with right foot
Chair and lunge back  with left foot
Repeat from *on Set 2

Do set 1 and Set 2 together-Set 1 do one time through and Set 2 twice through.

Set 3* PIYO cross and round/open to the right
step cross to the left
PIYO cross and round/open to the left
Step cross to the right
Repeat from * on Set 3 three times

Do Set 1, Set 2 and Set 3 together-Set 1 do one time through, Set 2 twice through and set 3 two times through.

Set 4 *Fan arms up to the sky and fold
half lift and relax
bend right and left knee then right and left again
Repeat from * on set 4

Do Set 1, Set 2, Set 3 and set 4 together-Set 1 do one time through, Set 2 twice through, set 3 two times through and set 4 one time through.

Heat Phase (5:52)

Set 5 *Fan arms up and fold
Half lift
Plank, chaturanga, up dog to knee/plank tricep push up (do 4 tricep push ups)
Down dog and bent knee down dog
**Runners lunge right foot and switch legs
Repeat from **
Step up (right/left)
Repeat from * of Set 5 (Note they did not do runners lunge on the second run though of this but, to make it more challenging you can add the lunges in the routine)

Set 6  Lunge back right leg five times
Lunge back left leg five times
*Arms fan up, fold and half lift
Plank and two tricep push ups
Down dog
Step in (right/left)
Repeat from * on set 6

Set 7 Arm windmill right arm to floor and left to sky
Chair twice
Arm windmill Left arm to floor and right to sky
Chair twice
*Arms fan up, fold and half lift
Plank, Chaturanga, up dog,  (Make it more challenging -add one or two tricep push ups here)
Down dog
Step in (right/left)
Repeat from * on set 7

Set 8 *Lunge back right leg twice
Lunge back left leg twice
Repeat from * Set 8
**Arms fan up, fold and half lift
Plank, Two tricep push ups
Down dog
Step in (right/left)
Repeat from ** on set 8

Set 9 Arm windmill right arm to floor and left to sky pulse twice
Chair twice
Arm windmill Left arm to floor and right to sky pulse twice
Chair twice
Squat

Lower body Phase (10:51)

Set 10 Runner lunge right forward leg pulse with knee lift/tap
Repeat  from* of set 10 three times
**right leg Warrior 3 pulse
right leg forward high lunge/low lunge pulse
Repeat from ** of set 10 three times
Repeat from * & ** of set 10
Setup up (right/left)


Set 11 ** Right leg three point balance with crunch/pulse
*Lunge to the left, runners balance on right foot
Repeat from * of set 11
Repeat from ** & * of set 11

Set 12* Step over to left and bowlers lunge, step over to right and bowlers lunge
Repeat from * of set 12 eight times
Squat

Repeat set 10, Set 11 and set 12 for left leg.

Plank & Core Phase (5:54)

Set 13 Arms fan up, fold and half lift
Plank, chaturanga, up dog (Challenge-add one to two tricep push ups here)
Down dog
walk hands back to feet and roll up
*Scoop abs and walk out to plank, lift right leg and then left leg
Triceps push up
Walk hands back to feet, roll up and squat
Repeat from * of set 13

Set 14 Scoop abs and walk out to plank lift right leg to split and ankle tap
knee to elbow and extend leg out, lift to split
pulse leg to sky
down dog and bent knee down dog
Crouching push up
Down dog and child pose
roll up

Repeat from * from set 13 twice
Repeat set 14 with the left leg up to child pose

Power Phase (4:01)

Set 15 Plank
runners lunge right, sumo squat pulse
*Tap and lift
up on calf muscles
Up and down/reach and tap
Burpe into squat (they do have a modification for this one Plyo box lunge)
Sumo squat pulse
Repeat from * for set 15
Squat

Stretch and Strength Phase (5:24)

Set 16 Arms fan up, fold and half lift
Plank and pigeon stretch (right leg)
Slow tricep push up
Pigeon stretch(left leg)
Slow tricep push up
*walk hand back to feet
feet wide and stretch to the right leg
Walk hands back out to plank
wide push ups
Repeat from * for set 16 (other leg and Tricep/wide leg push up)

Set 17 *Runners right leg stretch
Wide push ups
Repeat from * for set 17 (other leg)
Child pose


Yay, that was a long one. I did like the pace of this one and constant flow. I love yoga that includes strength and cardio flow, it definitely make you sweat.

Tomorrow I will be doing Beast Tempo chest and Tris. I hope you will join me.

Here is a being silly after workout selfie:

© Hooking Rainbows 11/06/2015. All rights reserved.

DAY 5-BEAST BUILD SHOULDERS

Workout stats:
1:52:03 Time
675 (Polar) 698 (Fitbit) Calories
121 Avg HR
180 Max HR
37:48 In zone

Daily Stats:
58 Resting heart rate
13,441 Steps
6.54 Miles
2,256 Calories burned
10 Floors
56 Active mins
98.5 Basel Temp

Running warm up
Speed 5.0 for 1 min
Speed 5.5 at 2 incline for .1 of a mile
Speed 5.6 at 3 incline for .1 of a mile
Speed 5.7 at 4 incline for .1 of a mile
Speed 5.8 at 5 incline for .1 of a mile
Speed 5.9 at 6 incline for .1 of a mile
Speed 6.0 at 0 incline for .5 of a mile
Speed 6.1 at 1 incline for .1 of a mile
Speed 6.2 at 2 incline for .1 of a mile
Speed 6.3 at 3 incline for .1 of a mile
Speed 6.4 at 4 incline for .1 of a mile
Speed 6.5 at 5 incline for .1 of a mile
Speed 6.5 at 0 incline for .5 of a mile
Speed 6.6 at 1 incline for .1 of a mile
Speed 6.7 at 2 incline for .1 of a mile
Speed 6.8 at 3 incline for .1 of a mile
Speed 6.9 at 2 Incline for .1 of a mile
Speed 7.0 at 0 incline for .5 of a mile
Speed 7.1 at 0 Incline for .1 of a mile
Speed 7.2 at 0 incline for .1 of a mile
Speed 7.3 at 0 incline for .1 of a mile
Speed 7.4 at 0 incline for .1 of a mile
Speed 7.5 at 0 incline for .1 of a mile
Reduce speed by .5 every .1 of a mile for cool down


Beast Build shoulders (Length about 39 mins)

What you need:
Bench or Stability ball
EZ curl bar with weighted plates (to me this just got in the way of the workout, it took too long to change the weights on the bar-I recommend just using regular weights)
Weights (I recommend light to medium for this one)
Mat-This was not included in their list but, if you are doing the Tuck and rolls at the end on the floor then you need a mat so you don't hurt your back.


Warm up (3:27)
light Jog, Arm circles, light weighted front raises, light weighted v shape front raises, light weighted side lateral raises, light weighted shoulder press, light weighted upright rows, light weighted reverse flys & light jog.

Workout stats:

Cool down (44 secs)
Side arm bends, interlock overhead stretch and under arrest elbow pull back (I am making these name up as i go along-they didn't really give names for these exercise)

My two gripes about this workout were:
1) There were two many slow downs due to weight changes on their EZ curl bars-I felt it interrupted the flow.
2: The dumbbell scrap trap exercise did not work really well with a stability ball. So if you are working with limited equipment then this might cause a problem.

You definitely need to remember to breath through the workout. I have a issue where my should pops every time i do shoulder exercise. It doesn't hurt per say but, it definitely feels weird so, if i am doing heavy weight i have to be mindful to remember to breath and listen to my body. I loved the Tuck and rolls at the end, anything with abs i am game.Overall not a bad workout, my calorie burn was pretty good as well.

Tomorrow I will be hitting some more PIYO exercise with PIYO-Sweat. Hope you will join me.

© Hooking Rainbows 11/06/2015. All rights reserved.

DAY 4-PIYO DEFINE: LOWER BODY

Workout stats (I wear two heart rate monitors-Fitbit and Polar):
1:41:58 Time
486 calories (Polar) 563 calories (Fitbit) (When I am about to get my monthly friend my Polar has lower calories burned, where as, my Fitbit has higher numbers. I will start including both so, you can see the difference)
Avg HR 110
Max HR 169
In zone 26:05

Daily stats:
60 resting heart rate (As you can see it has reduced by 1 which means only one thing-Not pregnant this month-Low and behold monthly friend this morning)
13,280 steps
6.34 miles
2,187 calories burned
12 floors
66 active mins
98.2 Basel temp (yesterday it was 98.8 so, it dipped)-I am going to start adding this one to keep track (Day 1)

Warm up run (4.5 miles):
1 mile 5.0 speed
1 mile 5.5 speed
1 mile 6.0 speed
.5 mile 6.5 speed
.5 mile 7.0 speed
.5 mile reduce speed by .5 every .10 of a mile


PIYO-Define: Lower body (22 mins length)

What you need:
Yoga mat
Chair (you only need this for modification)
Yoga block(s)-This was not on the equipment needed list but, for a few of the moves in the balance series you might need one or two for modification.

This was basically a yoga workout, not really defining lower body alone-More like a good stretch for all muscles. Stretching can help define muscles more efficiently as it lengthens and leans out the muscle structure however, one thing to remember your not going to sweating buckets.

Here were the phases:
warm up & Heat Building series
Circle arms, bend knee squat, side bends
PIYO cross (round, open and side step)
fan down and fold in half, half lift
alternating bent calf raise, repeat and roll up

Fan up and fold
Plank, hold, tricep push up on knees
Down dog
*Step right and left and roll up
fold in half, plank, chaturanga, tricep push up and down dog
Repeat from *
High lunge right (lower and lift with arms)
low lunge
down dog
High lunge left(lower and lift with arms)
low lunge
Plank, down dog

Warrior series
warrior 1, lift and lower
warrior 2, lift and lower
triangle, circle arm
low lunge
repeat same side
down dog (child pose if needed)
do opposite side (they only did this side once which I thought was weird, I thought i missed something. I think it was a screw up that they didn't catch in editing) I recommend stopping the workout and doing this side twice-you need to have a balance on both sides.

Balance series
Pyramid
warrior 3
half moon
Three point, crow crunches times 3
Repeat on other side

Down dog series

Fan arms, half bend, plank
Chaturanga, up dog (if you want to make it more challenging you can add a tricep push up in here)
*Down dog
Raise right leg, split flex foot (open hip-point toe)
Pigeon
Repeat one more time on right leg
Repeat from *to opposite leg twice
down dog
child pose

This was a good stretch but, I was expecting more of a strength workout then a stretch workout. However, i see what they were trying to do, basically leaning out the muscles to define them more which is definitely in the name. It also didn't burn a ton of calories but, it helps to build the muscle correctly instead of them being overly bulky.

Tomorrow I will be doing day 5 of the Beast/PIYO hybrid-Beast: build shoulders.


© Hooking Rainbows 11/05/2015. All rights reserved.