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.