DAY 16 & DAY 17-MENU

I took two days off from exercise so that i was sure I would ovulate this month-I was afraid all the exercise would stop ovulation (didn't want to take any chances). During those two days I felt awful, headaches and extremely hungry...I really hate taking time off from exercising but, i am hoping that i did actually ovulate and I get pregnant this time. I did miss two workouts that were scheduled in my BEAST/PIYO Hybrid workout but, you can see what i did for them on Week 1-BEAST-BUILD LEGS & BEAST-BUILD SHOULDERS.

I did have sometime to put together a menu for the week to share with you all, Here is the link WEEKLY MENU.

On a good note I think the not exercising worked to stimulate ovulation as I went from a 98.5 Basel temp on workout day 17 (11/17/15)  to 97.6 on workout day 18 (11/18/15). However, i won't know for sure until i get my blood test done on day 21 of my cycle. Here hoping I get pregnant, otherwise my dose of Clomid will be increased again next month!

Orange is Oct 2015 and Blue is Nov 2015

Here are my non workout stats (in-case you all were wondering):

Day 16- (11/16/15)
52 Resting HR
4,967 steps
2.08 miles
1,712 Calories burned
15 floors
98.1 Basel temp
98/54 blood pressure
50 HR

Day 17-(11/17/15)
51 Resting HR
4,040 steps
1.68 miles
1,724 Calories burned
10 floors
98.5 Basel temp
103/52 blood pressure
46 HR

I am looking forward to getting back to exercising on day 18...I will be doing PIYO Hardcore on the floor. Hope you will join me.


© Hooking Rainbows 11/18/2015. All rights reserved.

DAY 15-BEAST/PIYO WEEK 2 RESULTS

End of week 2 BEAST/PIYO

Look at those abs!!! They are definitely more defined this week and my lower tummy has been pulled in from the week before. I have even been noticing muscle in places i have never in my life had muscle. I went from 137 to 135 so, over all it was a good week.

Workout stats:
1:48:28 Time
706 (Polar) 456 (Fitbit)Calories
126 Avg HR
170 Max HR
45:23 In zone

Daily stats:
52 Resting HR
9,164 Steps
3.88 Miles
2,152 Calories burned
13 floors
50 Active mins
97.9 Basel temp

My husband brought home his blood pressure wrist cuff so, i check my stats on that...i guess it was low but, i normally am anyways. It was 99/57 with 62 HR-This was after i had just exercised. I took it this morning after waking up and it was 98/54 with 50 HR.

Consumed food/Calories:
Before workout-
Peanut Butter Granola bar/190
Banana/110
After workout-
Chocolate Vega one shake(1/2 scoop)/85
Breakfast-
1/2 bagel/135
1 TBSP of peanut butter/95
Morning snack 1-
1 Cheese stick/60
Morning snack 2-
1 cup of Greek yogurt 0%/140
Lunch-
1 hard boiled egg/78
Afternoon snack 1-
1/2 apple/58
1 TBSP of peanut butter/95
Afternoon snack 2-
3 strips of bacon/132
Dinner-
1 cup of Chicken Breast/221
1/2 cup of mashed potatoes/105
1/2 cup of corn/66

1,570 Total calories/1,200 Calories for target weight loss

Water consumed (8) 32 oz bottles.

This week I am going to work on consumed calories. I am going to put a week 3 menu together so, i have a preset calorie and food option. I think this will help cut down on extra unneeded calories.

Cardio warm up:
Insanity Max Cardio Conditioning (length about 48 mins)

Beast-Build back and bis-See workout details here-Beast-build-back-and-bis

I pretty much did the same thing but, added 2 additional pounds to the ankle weights (totaling 4 pounds on each ankle).

Join me for Day 16 tomorrow.

© Hooking Rainbows 11/16/2015. All rights reserved.

QUICK 2 HR PILLOW, BLANKET AND SHEET SET

A quick easy beginner sewing project for all. My son needed a nap set for his preschool. It had to be a small pillow, small blanket and crib sheet. My son uses normal adult size blankets and pillows so, I didn't have these just laying around my house. I felt like buying them would be expensive. However, I had all the materials to make the set so, i decided to do just that.


What you need:
Fleece fabric (one solid and one print) 38 inches wide by 60 inches long
Semi stretchy cotton fabric 46 inches wide by 70 inches long
Cotton fabric 21 inches wide by 21 inches long
2 yards of 1/4 inch elastic
Safety pin
1/2 bag of stuffing to fill pillow
Sewing machine
Thread

1. Cut all fabric to size

2. Start with pillow- turn fabric inside out and pin together three sides. Sew three sides (about 1 inch), leaving forth side open for stuffing

Turn right side out and stuff pillow with stuffing until desired size. Pin fourth side and sew together.

3. Blanket-Turn fabric inside out and pin three side together leaving forth side open.

Sew three side together and turn right side out. Pin fourth side and sew together.

4. Crib sheet-Cut out 9 by 9 squares in the corners of the fabric.

Pin and sew corners together

Fold and pin edges. Sew around edges leaving 1 inch open and leaving room to pull through elastic.

Pull through elastic and tie off and sew ends together. Move elastic so it is evenly distributed in the crib sheet. And you are done!

Hope you enjoyed my quick nap set tutorial. Now off to work on my cupcake quilt/tutorial.

© Hooking Rainbows 11/15/2015. All rights reserved.

DAY 13 & 14-PIYO STRONG LEGS

Workout Stats Day 13:
1:45:22 Time
700 (Polar) 516 (Fitbit) Calories
128 Avg HR
173 Max HR
44:18 In zone

Daily Stats Day 13:
54 Resting HR
10,151 Steps
4.24 Miles
2,086 Calories burned
33 floors
68 active mins
98.2 Basel temp

Workout Stats Day 14:
1:47:36 Time
759 (Polar) 593 (Fitbit) Calories
131 Avg HR
170 Max HR
43:18 In zone

Daily Stats Day 14:
53 Resting HR
14,373 Steps
6 Miles
2,395 Calories burned
22 floors
82 active mins
97.9 Basel temp

Consumed food/Calories:
Before workout snack (day 13)-
Peanut butter granola bar/190
Banana/110
Before workout snack (day 14)-
Peanut butter granola bar/190
Banana/110
After workout snack (day 13)-
Chocolate Vega one shake (1/2 scoop)/85
After workout snack (day 14)-
Chocolate Vega one shake (1/2 scoop)/85
Breakfast (day 13)-
1/2 Bagel/135
1 TBSP of peanut butter/95
Breakfast (day 14)-
1/2 Bagel/135
1 TBSP of peanut butter/95
Morning snack 1 (day 13)-
1 Cheese stick/60
Morning snack 1 (day 14)-
1 Cheese stick/60
Morning snack 2 (day 13)-
1 cup of Greek Yogurt 0%/140
Morning snack 2 (day 14)-
1 cup of Greek Yogurt 0%/140
Lunch (day 13)-
1 cup Whole made chicken noodle soup/89
Lunch (day 14)-
3 pancakes/158
1 TBSP maple syrup/52
3 strips of bacon/132
Afternoon snack 1 (day 13)-
3 strips of bacon/132
Afternoon snack 1 (day 14)-
1 cup of carrots/50
1 cup of celery/16
Afternoon snack 2 (day 13)-
1/2 apple/58
1 TBSP of peanut butter/95
Afternoon snack 2 (day 14)-
1/2 apple/58
1 TBSP of peanut butter/95
Dinner (day 13)-
Flour tortilla/140
3 scrambled eggs/156
1 TBSP of salsa/10
Dinner (day 14)-
1/2 cup rice/200
1/4 cup of chicken breast/55
1/3 cup of black beans/72
1/4 cup of avocado/92
1/2 cups of grilled onions and peppers/40
1/2 cup of Lettuce/4

1,495 Total calories (day 13)/ 1,207 Calories for target weight loss (day 13)
1,839 Total calories (day 14)/ 1,266 Calories for target weight loss (day 14)

Consumed water (day 13 & 14) (8) 32 oz bottles

Day 13 Cardio warm up:
P90X3 MMX-length about 33 mins
P90X3 CVX-length about 34 mins

Day 13 scheduled workout: Beast Build chest and Tris, see here for workout details-Beast- Build Chest & Tris

Day 14 Cardio warm up:
TurboFire 45 class-length about 45 mins
TurboFire HIIT 15 class-length about 15 mins

Day 14 scheduled workout: PIYO Strong Legs (length about 25 mins)

What you need:
Strength Slides (you will need to get use to them if you haven't used them before but, it doesn't take long)

Warm up (3:01):
Set 1
Squats
Squat pulse
Squat pulse with knee lift (squat pulse, Right knee, squat pulse, left knee) Repeat

Set 2
Chair and fan up
Lunge back (right) two times
Chair and fan up
Lunge back (left) two times
Repeat

Set 3
Bowlers lunge (right) two times
Squat, round and roll up
Bowlers lunge (left) two times
Squat, round and roll up
Repeat

Set 4
Fan up, fold, half lift and relax
bend right and left knee
Repeat 2 times

Lunges, Bowlers and Squats (6:51):

Set 1
Right foot slide lunges (back and forth) (quarter way, half way, hand tap and slow)
Right food slide bowlers lunges (back and forth) (quarter way, half way, hand tap and slow)
Squat
Switch legs and repeat

Set 2
Squat right leg back (repeat)
Squat left leg back (repeat)
squat (repeat)

Skaters, Sumos & Burpees (4:58):

Set 1
Squat
Bowlers/skaters lunges side to side (quarter way, half way, hand tap)
Bowlers/skaters lunges side to side (two times on each leg)
Bowlers/skaters lunges side to side (three times on each leg)
Bowlers/skaters lunges side to side (two times on each leg)
Bowlers/skaters lunges side to side (singles)
Squat

Set 2
sumo squat
down and over
down and over two
down and over
up and tap

Set 3
Right leg back stretch (repeat)
left leg back stretch (repeat)
both legs back (burpee)
Sumo squat

Inner & outer plank (3:43):

Set 1
Plank
Elbow plank
straight leg right slides
straight leg left slides
switch from side to side
child pose

Set 2
Elbow plank
knee to elbow slides right
knee to elbow slides left
straight leg right slides
straight leg left slides
in and out knee tuck slides
Plank hold
straight leg right slides
straight leg left slides
in and out knee tuck slides
Plank hold
Child pose

Set 3
Plank
in and out knee tuck slides
wide slides both legs
repeat
Mountain climbers (right and left)
child pose
Mountain climbers (right and left)
plank
child pose

Glutes & hamstrings (3:42):

Set 1
Hip holds (bridge) with straight leg slides and knee pull ins/out (right leg)
Hip holds (bridge) with straight leg slides and knee pull ins/out (left leg)
Hip holds (bridge) in and out right and left leg switch

Set 2
Hip holds (bridge) with frogs out and ins (open and close)

Cool down (2:23):

Glute stretch (right and left leg)
knee circles
roll up
right leg stretch
left leg stretch
both leg stretch
butterfly stretch
round back and roll up

This workout kind of inspired me-This made me want to put my own workout together to include slides. I could also add slides in Insanity and Max 30 insanity as a few of the workouts include ski abs, in and out abs, wide in and out abs, plank jacks, walking push ups, burpees...I see so much potential to add the slides into my workout routine to add resistance and fat burn. This just made me so happy. I am thinking I could add ankle weights as well to add more resistance to this workout (as long as i am careful with my positioning of ankles and knees)...maybe then I could get that i can't move feeling in my legs. I love it when that happens, it lets me know i got a great workout! These would also be great in some of my yoga workouts too! Yup i am in love!

See you all tomorrow, hope you will join me in the pursuit to great body!

© Hooking Rainbows 11/15/2015. All rights reserved.

DAY 12-PIYO DRENCH

Workout Stats:
1:41:53 time
690 (polar) 478 (Fitbit) Calories
128 Avg HR
172 Max HR
41:46 In zone

Daily Stats (Fitbit):
54 Resting HR
6,992 Steps
2.94 Miles
2,018 Calories burned
15 Floors
69 Active mins
98.0 Basel temp

Consumed food/calories:
Before workout-
Peanut butter granola bar/190
Banana/110
After workout-
Chocolate Vega one shake(1/2 scoop)/85
Breakfast-
1/2 bagel/135
1 TBSP of peanut butter/95
Morning Snack 1-
1 Cheese stick/60
Morning Snack 2-
1 cup of Greek yogurt 0%/140
Lunch-
Whole made Chicken noodle soup/89
Afternoon snack 1-
1/2 apple/58
1 TBSP of peanut butter/95
Afternoon snack 2-
3 strips of bacon/132
Dinner-
1/4 cup of Hamburger meat/85
1/4 cup of lettuce/2
2 TBSP of Salsa/10
3 taco shells/150

1,438 total calories/1,200 target calories

Daily water-(9) 32 oz bottles


Cardio warm up:
Plyometric Cardio Circuit (length about 41 mins)

PIYO Drench (Length about 48 mins)

What you need:
Yoga mat
*Shoes-I did this workout without shoes and I felt that i needed more stability for my ankles and knees. Recommendation is to wear shoes.

Warm up (3:58):
Set 1
circle arms and squat
side bend (right) circle arms
circle arms and squat
side bend (Left)
Repeat

Set 2
Chair
pull back lunge (right)
Chair
pull back lunge (left)
Repeat

Do set 1 and set 2 together

Set 3
PIYO cross/round/open (right) step over left
PIYO cross/round/open (left) Step over right
Repeat

Do set 1, set 2 and set 3 together.

Set 4- Fan arms up, fold, half lift, relax, bend (right and left knee/repeat)
Hands to the floor and roll up
Repeat

 Do Set 1, set 2, set 3 and set 4 together. Relax stretch.

Heat (5:46)
Set 1
Plank
Tricep push up (5)
Down dog
crouching down dog

Set 2
Runner lunge (right side)
Runners lunge (left side)
switch/repeat

Set 3
Fan arms up, fold, half lift, Plank, chaturunga, up dog, down dog, step in right left, repeat.

Set 4
Lunge back twice(right leg)
Lunge back twice (left leg)
Repeat
Fan arms up, fold, half lift
Repeat Set 1 without crouching down dog (step in right left)
Repeat

Set 5
Windmill (right)
chair
windmill (left)
Chair
Fan arms up, fold, half lift

Repeat Set 3
Repeat
Repeat Set 4
Repeat
Repeat set 5
Repeat set 3
Repeat set 4
Repeat set 1 without crouching down dog
Repeat set 5

step back right and then left hold
fan up, fold, half lift

Legs (8:11)-You can add ankle weights here to give more resistance

Fan arms up, fold, half lift, plank

Set 1
right leg low lunge
lift and lower
lift left knee
warrior 3/back to right leg low lunge
Switch sides and repeat
Repeat both sides and again and again

Plank, chaturunga, up dog, down dog, step in right left, roll up

Set 2
Right leg running lunge/toe taps, then tap hand on floor and lift, knee lifts, straight leg lift
Right bowlers lunge and tap toe, hand tap, hand tap and knee lift, hand tap and sweep arms
Bowlers lunges on both sides (repeat a few times)
Squats
Switch legs and repeat set 2
Bowlers lunges on both sides (repeat a few times)
Wide squats

Plank & core (5:54)

Set 1
Squat
Scoop abs, walk it out to plank
three Tricep push ups
Walk it back and roll up
Repeat

Set 2
Squat
Scoop abs, walk it out to plank
lift right leg then lower
Lift left leg then lower
three Tricep push ups
Walk it back and roll up
Repeat

Set 3
Scoop abs, walk it out to plank
elbow plank with wide leg stance
alternating arm lifts  (you could do punches as well)
plank
down dog

Set 4
down dog Splits (right leg)
Knee to elbow
leg extend
repeat a few times
Hold down dog splits
down dog
walk it up

Set 5
Scoop abs, walk it out to plank
Right knee to elbow then left knee to elbow
1 Tricep push up
Walk it back up
Chair
Repeat

Repeat Set 3
Repeat Set 4 on Left leg
Down dog
walk feet up to your hands/roll shoulders up

Power (3:27)

Set 1
wide squats
Bowlers lunges (right to left)
Step tap bowlers (right to left)
Arm reach/pull down bowlers (right to left)

 Set 2
Step back lunges with Knee raise and jumps (Right leg) repeat many times
Step back lunges with Knee raise and jumps (Left leg) repeat many times

Set 3
wide squat hand touch
wide squat pulses with hand touch
wide squat pulses with hand touch and jumps
Sumo burpes
Sumo pulses

Beast & Kick Thrusts (2:12)

Set 1
Beast (bent knee down dog) with hand touches (right to left)
right hip to beast to left hip to beast
right hip with leg lift to beast to left hip with leg lift to beast
Tempo (repeat many times)
hold beast
child pose

Flow (13:16)

Set 1
Plank
high lunge or crescent pose (arms lift and lower) (right leg forward)
warrior 2 with arm presses in and out
Right angle down and lift (you can do bounded warrior here)
triangle and circling arms
Repeat multiple times

Set 2
Runners lunge (right leg) with pulses
Sweep leg back
hold and flex abs
side plank with PLYO flips
plank
Repeat multiple times

Set 3
Repeat set 1 and set 2 on right leg multiple times
Down dog hold

Do set 1, set 2 and set 3 on left leg

Stretch & Strength (5:16)

Set 1
Lift right leg in down dog splits
Bend knee
down dog
Lift left leg in down dog splits
bend knee
down dog

Set 2
Plank
Tricep push ups
Pigeon on right leg
Pigeon on Left leg

Set 3
Elbow plank (lift right leg and left leg)
Runners lunge (right leg) -You can do splits here
Runners lunge (left leg) -You can do splits here
Wide plank with wide push ups
walk hands to feet

Straddle stretch
Hands to floor and walk feet in
roll up and roll shoulders back
fan up, fold and half lift, roll up


This workout was one of the best so far in the PIYO line up. I felt challenged and engaged in what was on the screen. I sweated a lot, it is called drenched after all. There were many areas to be challenged in this work out and advanced options as well to push your limits. It definitely gave a great workout and i will keep it on my list of great total body workouts.

Hope you will join me again for workout day 13.

© Hooking Rainbows 11/14/2015. All rights reserved.

DAY 11-PIYO UPPER BODY

Today is a early day for me...up at the crack of dawn (3 am) to post on my blog, exercise and then off to the dentist after i drop my son off at school. Okay I am awake, lets get started.

Workout stats:
1:33:41 Time
601 (Polar) 375 (Fitbit) Calories
125 Avg HR
176 Max HR
32:49 In zone

Daily stats (Fitbit):
54 Resting Heart rate
7,551 Steps
3.21 Miles
2,044 Calories burned
12 Floors
53 Active mins
98.8 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut butter granola bar/190
Banana/110
After workout-
Chocolate Vega one Shake(1 scoop)/170
Breakfast-
1/2 Bagel/135
1 TBSP peanut butter/95
Morning Snack 1-
1 OZ Nuts/170
Morning Snack 2-
1 cup of Greek yogurt 0%/140
Lunch-
3 Strips of bacon/132
Afternoon Snack 1-
1 cup of Green peppers/30
Afternoon Snack 2-
1/2 apple/58
1 TBSP peanut butter/95
Dinner-
Flour Tortilla/140
3 eggs scrambled/156
1/3 cup of Mexican cheese/110

1,731 Total calories/ 1,200 Calories for target weight loss. Lets put this into perspective, in order for me to reach target weight loss eating 1,731 calories I would need to burn about 1,200 calories (137 x 11=1,507+1,200(burned calories)=2,707-1,000 (deficient)=1,707. However, I like that i am kinda of doing a wave with my calories and not eating the same calorie count daily which helps with weight loss (keeps your body guessing).

Cardio warm up:
Insanity Max Interval Plyo (length about 55 mins)

PIYO Upper Body (18:48)-Wow really short

What you need:
Yoga mat

Full Body Fusion (8:20)-
On all fours, cat and cow (repeat).
Child pose
Tricep push ups (4 times)
Child pose
Plank
walk hands back to feet and roll up
Curl, right left, plank, 2 tricep push ups, walk back, roll up and squat (repeat 2 times).
Elbow plank and pike (repeat 2 times)
Lower on your back and criss cross abs left and right (multiple times).
Resting on back
Roll up from floor and extend forward, scoop abs and back (repeat 3 times).
PIYO pedal (repeat multiple times)

Core & More (7:23)-
Plank
Right side plank holds
PIYO pike and extend up (repeat 3 times)
Plank
Child pose
Left side plank holds
PIYO pike and extend up (repeat 3 times)
Plank
Half boat and v sit
knee tuck Roll back
v sit and knee tuck roll back (repeat)
extended legs and roll back (repeat)
Bent Knee down dog (beast) with hand taps
Cross knee and kicks (repeat)
Plank
Wide push ups (4 times)
child pose

Strength Series (2:54)-
Tricep push ups (repeat 3 times)
child pose
Crouching position holds/Crouching crow push up (two on each side) (repeat again)
Child pose
Tricep push ups (repeat 3 times)
child pose

There was no cool down...I was not very happy with this workout (too short and not enough calorie burn). I liked a lot of the moves it had but, i felt this was more of a total body (abs, arms, core  and legs) workout more so than an only upper body workout. I also didn't feel it got my heart rate up at all...this workout only accounted for 100 calories of the 601 calories I burned on my polar monitor. I think it could have been a better workout if they put a little more effort in it.

Tomorrow i will be doing day 12 PIYO drench. Hope you will join me.

© Hooking Rainbows 11/12/2015. All rights reserved.

DAY 10-PIYO BUNS

Workout Stats-
1:42:07 Time
753 (Polar) 508 (Fitbit) Calories
134 Avg HR
175 Max HR
38:43 In zone

Daily Stats(Fitbit)-
56 Resting Heart Rate
9,817 Steps
4.10 Miles
2,316 Calories burned
17 Floors
73 Active mins
98.0 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Butter granola bar/190
Banana/110
After workout-
Chocolate Vega one shake(1 scoop)/170
Breakfast-
1/2 bagel/135
1 TBSP peanut butter/95
Morning Snack 1-
Cheese stick/60
Morning Snack 2-
1 cup of Greek yogurt 0%/140 
Lunch-
1 scrambled egg/78
3 bacon strips/132
Afternoon snack 1-
1/2 of an orange/31
Afternoon snack 2-
1 cup of celery/7
1 cup of carrots/52
Dinner-
1 cup of steak strips/251
1 cup of corn/133

1,584 Total calories/1,260 Target calories for weight loss. Even though I didn't meet target calories I was hungry before i went to bed which means either i need to eat more or have a small snack after dinner/before bed. I never eat past 8 pm so, i just went to bed hungry-not a problem that can't be fixed.

Adding in daily water consumed for accountability-
(8) 32 oz bottles

For water during workouts i drink about (1) 32 oz bottle every 1/2 hour-usually around 4 bottles if i am close to a 2 hour workout. Then i drink 4 or more additional bottles through out the day to keep hydrated.

Cardio Warm up:
Insanity Max Interval Circuit (length about 1hr)

PIYO Buns (Length 28:20)

What you need:
Shoes-For balance
Mat-optional
Ankle weights-optional
Light to medium weights (or bands)-optional
Sliders-optional
These were not included on the PIYO equipment list but, some of them will help increase the intensity of the workout/provide extra support for your body.

Warm up (3:50):
Set 1 circle arms and squat
side bend (right)
circle arms and squat
side bend (Left)
Repeat

Set 2 pull back lunge (right)
pull back lunge (left)
Repeat a few times

Do set 1 and set 2 together

Set 3 PIYO cross/round/open (right)
set over left
PIYO cross/round/open (left)
Set over right
Repeat

Do set 1, set 2 and set 3 together.

Set 4- Fan arms up, fold, half lift, relax, bend (right and left knee/repeat)

Do Set 1, set 2, set 3 and set 4 together.

Relax stretch.

Squats & Sumos (8:19)-Note you can add weights or bands in on the squats and pulses to add more resistance:

Set 1 narrow squat (repeat a few times)
narrow squat holds (repeat a few times)
pulse and step back with (right-repeat)
Step forward, step front corner, step back corner, Step back(right leg-repeat a few times)-Note on this you can use sliders which might attack the muscles more.
Squat, tap, in, reach (repeat)
repeat set 1 (on left side)

Set 2 wide squat (repeat a few times)
wide squat holds (repeat a few times)
pulse and step back with (right-repeat)
step forward, step front corner, step back corner, Step back(right leg-repeat a few times)-You can use sliders here as well
wide burpe plank jumping jack (repeat)
repeat set 2 (on left side)

Set 3 extra wide squat (repeat a few times)
extra wide squat holds (repeat a few times)
pulse and step back with (right-repeat)
*Step forward, step front corner, step back corner, Step back(right leg-repeat a few times)-You can use sliders here.
wide burpe plank jumping jack (repeat)
Repeat set 2 (on left side-Add bowlers lunges right/left in before * on repeat)

Fold and hold. Bend right/left Knee (repeat)

Lunges & Bolwers (4:52)-You can add ankle weights here to add more resistance

Set 1 lunge back with left leg and pull knee back to front (tap or balance-repeat a few times)
bowlers lunge right with left leg and pull knee back to left side (tap or balance-repeat a few times)
repeat on left side
T lunges with left leg (repeat a few times)
bowlers with left leg knee lifts and then regular bowlers (repeat a few times)
wide squat (repeat)
do set 1 on right side

Last Blast (7:37)-This is where you might need a mat

Set 1 on all fours
right leg back, side, back, knee in (repeat a few times-you can add in ankle weight for more resistance)
right leg circles (repeat a few times)
right leg taps (repeat a few times)
elbows leg lifts/tuck (repeat a few times)
elbow plank
Lift right leg and toe tap (repeat a few times)
Pigeon
Figure 4 bridge/lift on right side/wide (repeat a few times)
pull knees to chest and circle, roll up.
Repeat on left leg


Cool Down (3:05):

right leg stretch/Left leg stretch
both leg stretch
both leg wide stretch
Wide leg side bends (right and left)
Butterfly stretch
Round and sit up tall

I really liked this one and that it had lots of room for modification. Yay, leg days!

Tomorrow i will be doing PIYO define upper body. I hope you will join me.

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