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.