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.

POKEBALL SCARF

POKEBALL SCARF-

Skill level: Easy

Hook Size: J Hook 6mm

Abbreviations:
CH-Chain
St(s)-Stiches
Sl Sl-Slip Stitch
HDC-Half Double Crochet
HDC2TOG-Half Double Crochet two together
DC-Double Crochet
DC2TOG-Double Crochet two together


What you need:
Scissors
Needle to weave in ends
White Yarn-Color A
Red Yarn-Color B
Black yarn-Color C

Gauge: CH 12, turn. DC in the third ch from the hook and in each remaining ch spaces.) ***Note: Stop at the 5th Dc row- measure, 3 inches (width) by 3 inch (height)*** If measurements are more, use a smaller hook. If measurements are less, use a larger hook. 

SCARF (Make 1)-

Foundation: With color A CH 252, Turn

Row 1) DC in the third CH from the hook and in each St(s) across, turn CH 2.(250)

Row 2-4) DC in each St(s) across, turn CH 2 (last row attach new color (C) before CH 2) (250)

Row 5-8) DC in each St(s) across, turn CH 2 (last row attach new color (B) before CH 2) (250)

Row 9-12) DC in each St(s) across, turn CH 2  (250)

POKEBALL (Make 2)-

Foundation: With color A CH 2, 6 SC in the second CH from the hook. (6)

Round 1) 2 SC in each St(s) around, Sl St bring in Color C on the hook (Fasten off color A), CH 2 (12)

Row 1) 2 HDC in the same St(s) as the Sl St, * HDC in the next St(s), 2 HDC in the next St(s)-Repeat from * one time. CH 6 and turn.

Row 2) HDC in the third CH from the hook and in the next three St(s)

Row 3) 2 HDC in the next St(s), * HDC in the next St(s) and 2 HDC in the next St(s)-Repeat from * Twice but skip the last 2 HDC leaving on St(s) unworked. CH 6 and Turn.

Row 4) HDC in the third CH from the hook and in the next three St(s) and 2 HDC in the unworked St(s) from row 3 then Sl St to the next St(s). Fasten off.

Row 5) Fasten on Color A on to one side of the wings, SC across. CH 2 turn. (18)

Row 6)  HDC in the second CH from the hook and in the next two St(s). HDC2TOG, HDC in the next six St(s), HDC2TOG, HDC in the next four St(s). CH 2 and turn (16)

Row 7) DC in the second CH from the hook and in the next St(s), DC2TOG, * 2 DC in the next St(s) and 1 DC in the next St(s)-Repeat twice not completing last DC instead DC2TOG, DC in the next four St(s). CH 2 and Turn.

Row 8) DC in the second CH from the hook and across. Sl St to first row of Color A (Row 5) then fasten off.

Row 9) Repeat from Row 5 to Row 8 with color B on other side of the wings (make sure you attach it to the right side of the yarn).

Round 1) Sl Sl with color C to the side not Sl St  for color A to wing, CH 1, SC and 2 SC around to edge of color B and Sl St to wing, CH 1, SC and 2 SC around to beginning of round 1.

Round 2) SC around, Sl St to the beginning of round 2. Fasten off.

Attach Pokeballs to either end of scarf, weave in ends.

© Hooking Rainbows 11/08/2015. All rights reserved.

LADY RAINCORN SCARF

LADY RAINCORN SCARF-

Skill level: Easy

Hook Size: J Hook 6mm

Abbreviations:
CH-Chain
St(s)-Stitch(s)
SC-Single Crochet
HDC-Half Double Crochet
DC-Double Crochet
SC2TOG -Single Crochet 2 together

What you need:
Scissors
Needle to weave in ends
Red Yarn-Color A
Yellow Yarn-Color B
Green Yarn-Color C
Blue Yarn-Color D
Purple Yarn-Color E
Dark Pink Yarn-Color F
Light Pink Yarn-Color G
White Yarn-Color H
Black Yarn-Color I
Dark Yellow Yarn-Color J

Gauge: CH 12, turn. DC in the third ch from the hook and in each remaining ch spaces.) ***Note: Stop at the 5th Dc row- measure, 3 inches (width) by 3 inch (height)*** If measurements are more, use a smaller hook. If measurements are less, use a larger hook.

SCARF (Make 1)

Foundation: with color A CH 252, turn.

Row 1) DC in the third CH from the hook and in each St(s) across, turn CH 2 (250)

Row 2) DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 3-4) With color B DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 5-6) With color C DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 7-8) With color D DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 9-10) With color E DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250)

Row 11-12) With color F DC in each St(s) across, turn CH 2 (Last row attach new color before CH 2) (250) Fasten off and weave in ends.

HEAD (Make 1)

Foundation: With color G CH 2 and SC 6 times into second chain from the hook (pull magic circle tight). CH 2 turn (6)

Row 1) 2 HDC in each St(s) across, CH 2 turn (12)

Row 2) 2 HDC in first St(s) from hook and 1 HDC in the next St(s) across, CH 2 turn (18)

Row 3) 2 DC in first St(s) from the hook and 1 DC in the next two St(s) across, CH 2 turn (24)

Row 4) 2 DC in first St(s) from the hook and 1 DC in the next three St(s) across, CH 8 turn (30)

Row 5) DC into the third chain from the hook, DC across, Sl St to original piece CH 2 ((7)-2 CH skipped in row 4 counts as one CH)

Row 6) Sl St to original pieces again, turn and DC across,  CH 2 turn (7)

Row 7) DC in second CH from hook across, Sl St to original piece CH 2 (7)

Row 8 -11) Repeat row 6 & 7 three times.


LEGS (Make 4)

Foundation: With color A Ch 6, turn Ch 2

Row 1) DC in the second CH from the hook and in each remaining CH spaces, turn CH 2 (5)

Row 2)  DC in each St(s) across, turn CH 2 (5)

Row 3-4) With color F, DC in each St(s) across, turn CH 2 (5)

Row 5) With color C, Dc in the second CH from the hook and in each remaining St(s) spaces, turn CH 2 (4)

Row 6) DC in each St(s) across, turn CH 1 and Sl St to beginning of Row 6. Fasten off-use to fasten to scarf.


HORN (Make 1)

Foundation: With color H CH 7, turn

Row 1-2) SC into the second CH from the hook and each remaining CH spaces. CH 1 and turn (6) (5)

Row 3) SC2TOG and SC in the next three St(s), CH 1 and turn (4)

Row 4) SC2TOG and SC in the next two St(s), CH 1 and turn (3)

Row 5) SC2TOG and SC in the next St, CH 1 and turn (2)

Row 5) SC2TOG, CH 1 and turn and Sl Sl (1)

EYE (Make 1)

Foundation: With color H CH 2, turn

Round 1) 6 SC in the second CH from hook (6)

Round 2) 2 SC in each St(s) around (12)

Round 3) With color I,  CH 2 and HDC in the next 6 St(s) and Sl St in the remaining 6 S(s)

2 HDC in the next 6 St(s) and SC in the next 6 sl st spaces, sl st and fasten off.


MOUTH (Make 1)

Foundation: With Color I CH 10, turn

Row 1) Sc in the second CH from hook and in each of the next three St(s), Sl St to the next St and SC across. (9) Fasten off.

TAIL (Make 1)

Cut 8 to 10 strings about 10 inches long and tie to middle of one end of scarf.

Attach horn, head, eye and mouth to the other end of the scarf (make sure color F is the top of the scarf). Attach legs to both ends.

MAIN (Make 1)

Foundation: With Color J Sl St to head and scarf, SC in the next 30 St(s), CH 1 and turn (30)

Row 1) SC across and Sl St to horn, Ch 1 and Sl St to horn again, turn (30)

Row 2) SC in the next 25 St(s) and fasten off (25).

© Hooking Rainbows 11/07/2015. 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.