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.
