80 Day Obsession, Uncategorized

80 Day Obsession Diary Day 43 – Arms, Abs, and Ass (including AAA review and moves list)

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.

 

80 Day Obsession, Uncategorized

80 Day Obsession – Day 18 – Arms, Abs and Ass (AAA) – including AAA review, finally

Today, I felt really exhausted all day. Not sure if yesterday’s morning workout caught up with me (I told you working out first thing destroys me!), if I’m coming down with something (please no!) or if it was just one of those days. Either way, I really had to push myself to press play. I quite possibly only managed it because it’s AAA day, which is a strong contender for my favourite of the six types of 80 Day Obsession Workouts.

I like it for several reasons. It focuses on the main body parts I want to work. It’s a nice mix of small, intense movements that really work an individual muscle and bigger movements that get the heart rate up. It’s a fun structure – two arm exercises, one ab exercise (mostly using the sliders), one booty exercise (using the bands). And repeat. So lots of variation on no time to get bored. It always leaves me feeling like I’ve got a good all-over workout as well as some really focused attention on the body parts that give it its name.

Like all the other strength-based workouts this week, today’s version involved repeating each exercise in a set three times back to back, before moving onto the next set of four.

Somehow, having done a short review and a move list for all the other Phase 1 workouts in the first week, I’ve kept missing AAA. So without further ado, here are the moves:

FIRST SET:

  • Upright row
  • Bent Over Fly
  • Frog Sliders (in plank position, pull legs in, bring them out in a circle, close, pull back in)
  • Glute bridge (does a day go by when there isn’t some variation on this?!)

SECOND SET:

  • push-up (the slow speed makes everyone’s favourite even more fun!)
  • skull crushers
  • weighted ab sit up
  • knee plank heel press

THIRD SET:

  • Bent over row
  • hammer curl
  • knee tucks (pulling knees in then straightening legs in plank on the sliders)
  • fire hydrant (brutal with sufficiently heavy bands)

***

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.

 

80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 4 – AAA

Another day successfully completed, and this one really feels like I did it against all the odds. The week so far – but particularly today – has taught me two semi-contradictory things. Firstly, that when you really prioritise your fitness and nutrition, you can make it work in any situation. But secondly, that you can’t necessarily do that and just continue with your life as normal.

Every six weeks or so, my work organises an evening quiz. It’s always fun. People bring in lots of snacks and homemade cakes, and everyone provides their own wine and beer. Two problems with that today – firstly, any booze or the slightest nibble of most of the food provided was going to torpedo the nutrition plan.

quiz cakes.JPG
I don’t think any of that would fit in a portion fix container!

And secondly, by the time it was over, it would basically be too late to do today’s workout. The answer to the first issue was obviously just going to be one of willpower. The answer to the second was trickier. I decided I was going to have to work out in the morning, but I’m really not a morning person. And I’m really not a morning exercise person. Exercise isn’t a chore for me any more, it’s a treat – at least in the evening, when it helps take away the stresses of the day. So it always seems a shame to force myself through something that would be torture first thing and a pleasure 12 hours later. Worse, when I have tried it, I’ve tended to find that it leaves me feeling tired and unfocussed all day, which I just can’t afford in my job.

But I’m doing 80 Day Obsession, and I’ve swore to stick to it. So I set my clock to get up earlier than usual, reasoning that I’d try a morning workout once. If it worked, I could do it again later in the programme as a contingency option where necessary. If it really left me feeling awful, I wouldn’t force myself again.

And then, once I got up, I suddenly remembered I had an early morning meeting and there wasn’t going to be time to work out. It’s credit to how addicted I’ve already got to this programme that I felt infuriated rather than secretly relieved.

Skipping forward to 6.30 when the quiz started. The good part is that I was very well behaved. No wine. None of the hundreds of amazing baked goods. Just an attempt at a pre-workout meal, though I didn’t have quite the right things. The bad part is that it was a little depressing how less fun the even was without sugar and booze. I was hoping to have been able to say just the opposite. Hopefully, this was just due to it being in a work context or it being week one and my body and mind being a little thrown, combined with my frustration at the thought of missing a workout already.

Anyway, I left halfway through, partly because I wasn’t 100% feeling it, partly because I reasoned that would just about give me time to do AAA after all. My husband was stunned that I was a)back so early and yet b)planning to work out so late. I started the workout at 8.30. Quite a bit later than I’d normally attempt, particularly for something 50 minutes long. By the time I ate at 9.30, I was starving and a little dizzy (my meal timings were all off and I hadn’t eaten in hours by then, and my pre-workout meal had been a bit patchy anyway) but I felt extremely proud of my determination. And was I’d had some tasty homemade fajitas, I felt a lot better physically.

As a consequence of the quiz and the late workout, it’s getting late, and I’m ready for bed, so I’ll leave the detailed review of this one till next week. My review of the equivalent workout in ALO  gives a fair sense. This was longer overall, with two arm exercises (but still just one ab and one ass exercise) per round, but otherwise broadly similar in concept, difficulty level and effectiveness.

And one day during this programme, I promise I’ll attempt the early morning workout approach again!

***

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.