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 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.