The first thing to say is that this isn’t the first time I’ve done this workout. After a near-perfect Phase 1, I’ve been a bit more hit and miss in Phase 2, but not that hit and miss. It’s just that I’ve been super short on time, with long hours and lots of stress at work, and while I’ve tried to keep both up, where something has had to go, I’ve tried to make sure it’s the blog and not the workouts themselves!
The second thing is that you only need to scroll down and look at that monster move list to realise that this workout a)packs more moves into an hour than anything else we’ve seen so far, and b)is correspondingly more complex in structure. Personally, I kept losing the thread of the structure, and if I’m absolutely honest, I did wonder if it was a little unnecessarily complicated. That said, I did feel like the three body parts it targets got thoroughly worked and that I also got a reasonable all-over body workout.
The basic principle isn’t that different from AAA in Phase 2, in that each set involves two arm moves (well, upper body moves anyway – despite the name, they work shoulders, chest, back etc as well as what you’d traditionally think of as arms), one ab move, then one booty move. All of them are done to work the negative, which involves going into a move fast and coming out of it slowly.
The difference is that, for some rounds at least, each move is followed by a similar move done very rapidly, which really helps to burn the muscle out.
When we finished round 1 in the first week, I couldn’t believe that we were only halfway through and that I had to do what seemed like hundreds of moves (actually 12!) once again. I wasn’t sure I could. Luckily, we weren’t, and I didn’t have to. Round 2 is quite a bit shorter and easier, as it only involves the first move from each set (so the isometric one, not the fast one).
Week 2, I missed, so I’m not sure how it was structured there. In Week 3, like most other workouts that week, each series of exercises is completed with tens reps, then repeated twice before moving on to the next series. The extra moves were only done as part of the final round of the three, which I actually found much more palatable, albeit still exhausting.
MOVES
SERIES 1
Shoulders:
• Bilateral Press
• Alt. Unilateral Press
Delts:
• Lateral Raise
• “Y”
Abs:
• Lat Side Bend
• Standing Weighted Knee Driver
Butt:
• Loop Standing Donkey
• Forearm Plank Jumping Jacks
SERIES 2
Chest:
• Chest Press
• Fly
Triceps:
• Kickback in Plank
• Tricep Push-Up
Abs:
• Corkscrew
• Teaser
Butt:
• 1st Position Bridge
• Single-Leg Bridge w/Loop
SERIES 3
Back:
• Pullovers
• Renegade Row
Biceps:
• Curls
• Turned out Curl
Abs:
• Loop Scissor Twist
• V Leg Raises
Butt:
• Narrow Bridge, Clam
• Straight Leg Circles
***
If you don’t currently have access to BOD, you can get a year’s subscription, a month’s supply of Shakeology, and all the accessories you need for 80 Day Obsession for just £180 here
If you’re already a Beachbody on Demand customer, you can get everything you need for 80 Day Obsession (workout calendar, resistance bands, strength sliders, portion fix containers) with Shakeology here, with performance supplements here, or with both here.
There are a variety of different combinations of BOD access, 80 Day Obsession accessories, Shakeology and performance supplements available. Do drop me a line if you’re not sure which is right for you or if you’d like more information about this programme or anything else.
Munday Morning Fitness 