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 3-BEAST BUILD BACK AND BIS

Day 3 of Beast/PIYO hybrid, Beast-Build Back/Bis. I loved this one for the pull ups alone. Pull ups are by far my favorite workout. Pull ups can be challenging at first so, i will share how I built up my muscles to be able to do the pull ups as i do now. I currently use ankle weights 2 pounds on each ankle to increase my body weight...I plan on increasing as i go alone.

Here are my workout stats:
time: 2:00:03
Calories: 713
Avg HR: 121
Max HR: 182
In zone: 52:19

Overall for the day (These number are not all accurate since I had to charge my Fitbit):
61 resting heart rate
9,679 steps
4.58 miles
1,916 calories burned
3 floors
43 active mins

How i started to train for pull ups:

At first i didn't have a pull up bar so, i used a door attachment with pull down bands for a few months. I kept increasing my weight resistance and reps over a course of 6 months till i got to the black band which is extra heavy (about 16-20 lbs). At that point i needed more so, i bought a pull up bar. When i first tried it, I couldn't pull myself up or do even one pull up. To keep advancing i used a chair (you can use an assistance band too) to help me due the pull ups, increasing reps as i got stronger. I was able to pull myself up without assistance after a few months to do a few at time. I increased reps till i decided to add ankle weights for more weight resistance.    


                      My warm up:
2 mins 3 speed at 0% incline
2 mins 3.3 speed at 3% incline
2 mins 3.6 speed at 5% incline
2 mins 4.0 speed at 8% incline
2 mins 4.5 speed at 8% incline
2 mins 5.0 speed at 10% incline
2 mins 5.5 speed at 12% incline
2 mins 5.5 speed at 14% incline
2 mins 5.6 speed at 15% incline
.50 of a mile at 6 speed and 0% incline
.50 of a mile at 6 speed and 2% incline
.50 of a mile at 6.5 speed and 0% incline
.50 of mile at 6.5 speed and 2% incline
slowly decrease speed by .5 every .05 of a mile

Beast-Build Back/Bis (Length about 50 mins)

Here is what you need:
Bench or stability ball, Pull up bar or bands with door attachment, weights (light, medium and heavy) and EZ curl bar w/weighted plates (optional, instruction without).

Warm up (2:43)-Light jog, Arm circles, plank walks/holds, dead lifts with light weights, bend over rows, reverse flys and light jog. 

My workout stats below:

Cool down- (1:38) pull arm side bends, Lat stretches and biceps stretches.

I also did a quick 10 min stretch for all my other muscles cause my legs were like jelly from the day before. This workout was pretty fun. It really got my heart pumping doing the pull ups.

Tomorrow will be my first PIYO workout so, I hope you will all join me.


© Hooking Rainbows 11/04/2015. All rights reserved.

DAY 2-BEAST-BUILD LEGS

Day 2 of the Beast/PIYO hybrid, Beast-Build legs! This one got me sweating buckets and my heart rate up...I will take more pictures and weight in at the end of the week. I am still trying to figure out how to take pictures/video of myself doing the workouts so, bare with me.

Here are my workout stats:
Time: 1:44:11
Calories: 670
Average HR: 125
Max HR: 179
In zone: 56:00 mins

Overall for the day:
61 resting heart rate
15,280 steps
7.13 miles
2,434 calories burned
8 floors
57 active mins

warm up-3.5 mile
1 mile at 5 speed
1 mile at 5.5 speed
.5 mile at 6 speed
.5 mile at 6.5 speed
.5 mile slowing down every .10 mile

Beast- Build Legs (length about 39 mins)

What you need:
Bench or stability ball, EZ curl bar with weighted plates (optional), medium to heavy weights.

The EZ curl bar is optional since they allow you to use dumbbell wights-the workout provides you with a demonstration of how to use the dumbbells for the exercise that use the EZ curl bar.

The warm up for this workout about 1:20 mins was high knees, knee circles, reverse lunges, sumo squats and then back to high knees. This warm up was much better then the Build chest and Tris on day 1-I actually felt warmed up since i had cooled down some after i stopped running. The cool down was about 2:10 mins Calf stretch, quad stretch and hip flexor stretch. I really enjoyed this workout, it definitely burned more calories. The awesome part was I was somewhat sore, this usually doesn't happen. Embrace the change people.

The pictures below are what i used for weights and did for reps for each exercise dunning the workout. Tomorrow I will review Beast-Build Back and Bis (this one has pull ups which are my favorite.

© Hooking Rainbows 11/03/2015. All rights reserved.