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.

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.

DAY 9-BEAST TEMPO BACK & BIS

Workout stats:
1:31:44 Time
603 (Polar) 356 (Fitbit)Calories
127 Avg HR
181 Max HR
24:36 In zone

Daily stats (Fitbit):
57 Resting Heart Rate
9,345 Steps
3.9 Miles 
2,152 Calories Burned 
19 Floors
39 Active Mins
98.1 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 Hard boiled egg/78
1/2 cup of strawberries/24
Afternoon Snack 1-
1 cup of Green peppers/30
Afternoon Snack 2-
1 cup of Celery/7
1 cup of carrots/52
Dinner-
1 cup of chicken/ 231
1 cup of mixed veggies/118

1,440 Total calories/1200 calories Target for weight loss (If i bump up workout calorie burn then i should be where i need to be-I can still work on the type of food/calorie intake just a tad).

On another note, first day of my Clomid pills again (this is the third time I have taken them). Here hoping this will be the month if not I get to increase my dosing again for next month. Yay, the emotional roller coaster begins.

Cardio warm up:
Insanity Max 30-Max out sweat (length about 33 mins with cool down)

Beast Temp Back & Bis (Length about 49 mins)-

What you need:
Bench or stability ball
Chin up bar (Chair or pull up assistance band-Optional)
Weights (light to medium weight as these are slow reps)
EZ curl Bar with weighted plates (optional)

Warm up (2:00):
Slow jog, arm circles, plank walks/holds, weighted dead lifts, weighted bend over rows, weighted reverse flys, fast jog.   

Here are my workout sheets:

This time I added 3 pound ankle weights to the pull ups-To make this harder you can do sets for each type of pull up (add or reducing ankle weights). For example, Pull ups (10 reps (2 pound ankle weights), 10 reps (3 pound ankle weights) & 8 reps (no ankle weights or increase ankle weights), Chin ups (same), Wide grip pull ups (same)& tricep pull ups (same). On the all angle bicep single set I think this could have been actually three different single sets. They had wide grip bicep curls for 15 reps, Close grip for 12 reps and reverse grip for 8 reps. What i did was three sets of each type (15 reps (8 pound weight), 12 reps (10 pound weight) and 8 reps (12 pound weight). This workout they had a lot of hanging crunches which are really great on the abs. The hanging abs were definitely my favorite parts of the workout. 

Cool down (1:44):
Arm pull side bends, lat stretch and tricep extension stretch.

I also did some additional quick stretches to fully cool down.

Tomorrow I will be doing PIYO Buns. Hope you will join me.

© Hooking Rainbows 11/10/2015. All rights reserved.

DAY 8-PIYO CORE

Beginning weight: 137

Workout Stats: 
1:30:26 Time
775 (Polar) 436 (Fitbit) Calories
145 Avg HR
184 Max HR
26:44 In Zone

Daily Stats:
57 Resting Heart Rate
9,386 Steps
3.95 Miles
2,169 Calories Burned
21 Floors
59 Active mins
98.4 Basel Temp

Consumed Food/Calories:
Before workout-
Peanut Granola bar/190
Banana/110
After workout-
Chocolate Vega one shake/170
Breakfast-
1/2 Bagel/135
1 Tbsp of peanut butter/95
Morning Snack-
Cheese Stick/60
Morning Snack 2-
1 cup of Greek Yogurt 0% /140
1/2 cup Strawberries/24
Lunch-
3 Eggs scrambled/156
2 Tbsps Salsa/10
Afternoon Snack-
1 cup Green peppers/30
Afternoon Snack 2-
1 cup of celery sticks/7
1 cup of carrot sticks/52
2 Tbsps of Peanut butter/190
Dinner- 
1 cup of spaghetti noodles/221
1/2 cup of spaghetti sauce/100
1/4 cup of Chicken/55

1745 Total calories (So i need to cut some calories here but, there is definitely room for modification). I will get it next time.

Here is the calculation from 21 fix for calories i should have eaten:
A. Your current weight (137) X 11=(1,507) Your caloric baseline
B. Your caloric baseline (1,507)+775 (Polar calories burned in my workouts)=(2,282) Your caloric needs
C. Your caloric needs (2,285)-(1,000) My calorie deficient= Your target calories for weight loss (1,282)

Remember never go under 1,200 calories it is not good for your body. Although this low number may not work if you have a lot of muscle mass so, it is possible you may need to increase calories by 50 till you see a weight loss. Also note if you feel hungry at night before you go to bed you didn't eat enough that day. Most important thing is don't starve yourself (also eat a healthy diet with smaller portions) as it has the worst affect on your body-It goes into survival mode and will not let you loose weight no matter how much you cut calories and exercise.

Cardio Warm up:
Insanity Max out 30 & Insanity Max out 15 (about 47 mins with cool down)

PIYO Core (length about 30 mins)

What you need:
Yoga mat
Shoes

Warm up (3:05):
Roll down/scoop abs/Roll back up
All fours, cat and dog
Tuck knee and extend leg (right and left)
Crouching down dog to down dog (down and up)
Down dog/walk feet to your hands

Standing Core (4:25) :My arms were like jelly on this
Pelvic tilts
Pelvic tilts with taps and knee pulls
Bowler lunge tilts/flex
Bowler lunge tilts/flex with taps and knee pulls
Fan up and fold down/roll up do other side
Pelvic tilts
Pelvic tilts with taps and knee pulls
Bowler lunge tilts/flex
Bowler lunge tilts/flex with taps and knee pulls
Fan up and fold down/roll up

Prone Exercises (6:35):
Plank
Down dog
Right leg splits with ankle taps, knee elbow taps.
Plank with knee in and outside
Elbow plank with knee to elbow and then leg to elbow
child pose
Down dog
Left leg splits with ankle taps, knee elbow taps.
Plank with knee in and outside
Elbow plank with knee to elbow and then leg to elbow
child pose
Plank
Right Side plank, reach and lower, PIYO pike
Plank
Child pose
Plank
Left Side plank, reach and lower, PIYO pike
Plank
Child pose

Supine & Side Plank (8:24):
Criss cross crunches, holds, hold and reach
Criss cross arm reach
knees in to chest
On your back roll ups
Right side plank, reach and lower
Roll back
Criss cross crunches, holds, hold and reach, PIYO Pike
Criss cross arm reach
On your back roll ups
Left side plank, reach and lower, PIYO Pike
Roll back
Knees into chest and roll up

PIYO Pedel & Punter (4:07)
Knee pull pedels, quicker
Roll back and knees up and get up
Side plank left, knee bends and pull in, kick and reach
Child pose
Side plank Right, knee bends and pull in, kick and reach
Child pose

Cool down (3:03):
all fours, cat and dog.
Should tread the needle on right and left shoulders
Roll back and roll up
Butterfly stretch

Did some quick extra stretching

Tomorrow i will be doing Beast-Tempo Back and Bis. Hope you will join me.

© Hooking Rainbows 11/09/2015. All rights reserved.

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 1 BEAST/PIYO HYBRID WORK OUT REVIEW

Hi all,

Day 1 of  Beast/PIYO hybrid-Build-Beast chest and tris...I was shaky but, did the whole work out. I had taken a few weeks off from diet and exercise routine prior to this new workout. Let me tell you it really didn't do me any favors (only did running during this time).

New weight-138 (This means i gained 6 pounds in two weeks). This was from stress on the baby front, being sick, overeating and not exercising like I am use to. Not too bad...

Here are my stats for the workout:
Time 2:12:24
Calories 599
Avg Hr 107
Max 156 (I am use to a much higher Max usually around 180's)
In zone 32:37-(My zone range is from 126-163)

Overall stats for the day:
61 resting heart rate (This is the time of month where it goes higher then normal, i am usually in the lower 50's to higher 40's)
12,086 steps
5.61 miles
2,221 calories burned
9 floors
44 active mins

Now to review the workout:

Warm up-I ran 3 miles at 5.0 to 6.5 speed (I slowed this as i normally range from 5-8 speed for warm up).
Here is what i did:
every .10 of a mile increase by .1 speed for the first mile
6 speed for .5 miles and 6.5 speed for .5 miles for the second mile
6.0 speed for .5 miles then decrease speed by .5 every .10 of a mile to cool down

Beast-Chest and Tris-Length about 49 mins

What you need:
weights (light, medium and heavy), ball or bench and chair.

Warm up-length 2:45:
You run in place, do some arm circles and push ups to warm you up-This was extremely easy but, i can see if you're just starting out it might be difficult to do the push up portion.

Dumbbell Chest press-
Set 1) 15 reps
Set 2) 12 reps (increase weight)
Drop Set 1) 8 reps (increase weight)
Drop Set 2) 8 reps (decrease weight)

Here is what i did:
Set 1) 15 reps at 15 weight
Set 2) 12 reps at 18 weight
Drop set) 8 reps at 18 weight
Drop set) 8 reps at 12 weight

Dumbbell Fly and Press super set:
Incline Dumbbell fly-15 reps
Incline Dumbbell press-15 reps
Incline Dumbbell fly-12 reps
Incline Dumbbell press-12 reps
Incline Dumbbell fly Drop set-8 reps
Incline Dumbbell press Drop set-8 reps
Incline Dumbbell press Drop set-8 reps

Here is what i did:
Incline Dumbbell fly-15 reps at 12 weight
Incline Dumbbell press-15 reps at 12 weight
Incline Dumbbell fly-12 reps at 15 weight
Incline Dumbbell press-12 reps at 15 weight
Incline Dumbbell fly Drop set-8 reps at 18 weight
Incline Dumbbell press Drop set-8 reps at 18 weight
Incline Dumbbell press Drop set-8 reps at 12 weight

Giant Set:
Close Grip Press-15 reps
Partial Chest fly-15 reps
Decline Push up-15 reps
Close Grip Press-12 reps
Partial Chest fly-12 reps
Decline Push up-12 reps
Close Grip Press-8 reps
Partial Chest fly-8 reps
Decline Push up-8 reps

Here is what i did:
Close Grip Press-15 reps at 18 weight
Partial Chest fly-15 reps at 18 weight
Decline Push up-15 reps (did all 15 reps)
Close Grip Press-12 reps at 15 weight
Partial Chest fly-12 reps at 15 weight
Decline Push up-12 reps (did all 12 reps)
Close Grip Press-8 reps at 12 weight
Partial Chest fly-8 reps at 12 weight
Decline Push up-8 reps (did all 8 reps)

Single set:
Tricep extention 15 reps
Tricep extention 12 reps
Tricep extention 8 reps
Tricep extention 8 reps

Here is what i did:
Tricep extention 15 reps at 10 weight
Tricep extention 12 reps at 12 weight
Tricep extention 8 reps at 12 weight
Tricep extention 8 reps at 10 weight

Super set:
Single arm Kickback (LT) 15 reps
Single arm Kickback (RT) 15 reps
Tricep extention 15 reps
Single arm Kickback (LT) 12 reps
Single arm Kickback (RT) 12 reps
Tricep extention 12 reps
Single arm Kickback (LT) 8 reps
Single arm Kickback (RT) 8 reps
Tricep extention 8 reps
Single arm Kickback (LT) 8 reps
Single arm Kickback (RT) 8 reps

Here is what i did:
Single arm Kickback (LT) 15 reps at 10 weight
Single arm Kickback (RT) 15 reps at 10 weight
Tricep extention 15 reps  (all 15 reps)
Single arm Kickback (LT) 12 reps at 12 weight
Single arm Kickback (RT) 12 reps at 12 weight
Tricep extention 12 reps (all 12 reps)
Single arm Kickback (LT) 8 reps at 12 weight
Single arm Kickback (RT) 8 reps at 12 weight
Tricep extention 8 reps (all 8 reps)
Single arm Kickback (LT) 8 reps at 10 weight
Single arm Kickback (RT) 8 reps at 10 weight

Super set:
Dips on bench or chair 60 secs
In and outs on bench or chair 60 secs

Here is what i did:
Dips on bench or chair 60 secs-25 reps
In and outs on bench or chair 60 secs-30 reps

Overall I liked the workout as it attacks the muscles to help build them up better. I would have liked it more if i got my heart rate up in my zone-Maybe a little more cardio needs to be involved? However, I think if maybe if I increased the weight it would have been closer to my zone ranges.

You definitely need to know what weight to use first on this one as well as what you can handle. I could have gone higher on the drop sets but, I was shaky (didn't really want to push it too much). Just getting back into this weight training thing after two weeks off...I will do better next workout. The important thing is i didn't quit.

Then i did some yoga stretches for about 25 mins...

Fun times...see you all tomorrow on the workout mat where i review and give my stats on Beast legs!

© Hooking Rainbows 11/02/2015. All rights reserved.