80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 65 – Legs (including Phase 3 Legs Review/Moves List)

In Phase 1, Legs was a pretty straightforward (though physically challenging) weights-based workout. In Phase 2, it bought in more complex and compound movements. Phase 3 feels really quite different again, with lots of band and slider work, and most notably, enough weighted plyo to make it almost feel like a cardio workout at times.

The first time I did this, I was a little stunned, as both some of the more complicated moves and all the jumping caught me slightly off guard. Doing it for the third time today, I’ve got more used to it, and I increasingly love it.

The pattern is four sets, each of which involve a slider based move, a jumping/plyo based move, and a weight based move – though there’s a bit of overlap between these nominal categories, as they are all fairly complex moves. With the possible exception of the goblet squats, there are no simple strength moves here.

By the end, my legs were trembling and I was dripping with sweat, but I felt really good.

MOVES LIST

Set 1

  • Side to side squat (ie. on sliders, squat down, step to the right, close, step to the left, all without standing up at any point)
  • Weighted Squat Jump
  • Figure 4 Squat (ie. squatting with one leg bent across the other thigh, a bit like a tree pose in yoga)

Set 2

  • slider side lunge
  • half skater lung jump
  • low rocking side lunge (ie. lunge to one side, then lunge to the other, without rising inbetween)

Set 3

  • slide front diagonal lunge (so confusing!)
  • split squat lunge
  • Buddha squat (ah, our old friend from phase 1 is back, and never gets any easier!)

Set 4

  • sumo double slide in
  • sumo cross jump
  • goblet sumo squat

***

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 £160  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.

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80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 62 – Booty (including Booty Phase 3 Review and moves list)

First things first – I really love this workout. Hand on heart, I’ve found that some of the Phase 3 Workouts border on being either a little too difficult or a little too complicated, but for me at least, this one was the perfect mix of challenging but achievable, and interesting but easy to follow.

It’s actually fairly similar to leg day. Don’t get me wrong – you definitely get a good bum workout – but your whole lower body gets blasted and there’s quite a cardio effect. It really throws everything at you: solid weight-based moves, band moves, slider moves, jumping moves – and several moves that combine two or more of this element.

I’ve done it twice so far, and both times, with the 15×15 pattern and the 10x10x10 pattern, it’s gone really fast.

MOVES LIST

Series 1

  • Side squat hop hold (ie. squat jumps from side to side)
  • Kneeling lateral crawl to half surrender (by far the most painful move of the day. it’d be a challenge just as a body weight exercise, with bands AND a weight, it really had me groaning)
  • Single-leg hamstring slide

Series 2

  • Single leg runners jump with weight
  • Single leg hinge (sort of like the flamingos/good mornings we’ve seen before, but pulling up and down on a band at the same time)
  • Slider reverse pulse lunge

Series 3

  • Narrow squat rock (squat, go up on tip-toes in the squat, come back up)
  • Front lunge, side lunge (fairly self-explanatory, but combining weights and bands makes this a challenge
  • Side lunge to curtsey (done on the sliders. it’s a classic example of a move that feels easy for the first few reps then quickly turns into torture)

***

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 27 – Start of Phase 2 (including Phase 2 Booty Review)

After yesterday’s introspection, it’s time to get back to business. Today marked the start of Phase 2, and even though one of the good things about this programme is that way it’s kept the workouts feeling fresh, today everything felt strikingly new.

It first struck me when I got home from work all ready to do my now-traditional Monday evening round of Total Body Core. Only to discover that Monday’s are apparently now Booty Day.

I next hit me when I prepared to launch into the jumping jacks that have started every workout so far, only to find myself confronted with butt kicks and a whole new warm-up.

And then, readying myself for the classic Booty experience of moves that are intense on the muscles but gentle on the heart-rate, I was a little surprised to find myself being told to pick up some weights…

This feels like a very different workout to Phase 1 Booty. Probably harder, on balance, but also just much more of a total body workout (albeit still focused on the butt, obviously), more of a cardio experience, and much more weight-based. Please don’t cry when I say it reminded me a lot of Phase 1 Legs, only with bands used in addition to weights. I’m not sure I’d have physically made myself do it if I’d seen that description before hand, but it actually turned out to be quite enjoyable, and while I occasionally spent Phase 1 Booty wondering whether I was going enough, that never crossed my mind here.

Most of the moves were familiar from one or other of the phase one strength-based workouts, but were made harder in some way.

Sometimes, by adding a band to what had previously just been a weighted exercise – like with the diagonal backwards lunge from legs.

Sometimes by turning it into a compound move, like with squats to hips hinges or back lunges to knee pulls. And perhaps most traumatically, with, wait for it: Bear Fire Hydrants, which are just what they sound like and hurt about as much as you’d imagine, across shoulders, core, and legs, as well as the obvious glutes.

There were also some classic mat-work type moves, just involving bands and one movement at a time, they were just harder than last weeks. The hamstring curl was particularly tricky. And there was the return of one of the moves I remember most from A Little Obsessed, where you put a weight on the back of your knee and lift up your leg.

Today involved 15 reps of everything, straight through, then repeating the whole thing from the top, like in most of Phase One, Week One’s workouts. I imagine that will change to three lots of ten reps straight through next week.  Booty was always a bit of an anomaly in Phase 1, so it’ll be interesting to see whether the other workouts ramp up in quite the same way.

MOVE LIST (note that the idea of “series” was irrelevant today, but they’ll presumably be broken down into them in subsequent weeks)

  • Series 1 – Standing
    • Squat to hinge
    • Curtsy lunge lift
    • Rotating back side lunge (with bands on thighs!)
  • Series 2 – Quad Ped
    • Heel Press up on angle
    • single leg hamstring curl (on all fours, using a band. Ouch!)
    • Bear Fire Hydrant (just don’t think about it too hard)
  • Series 3 – Weighted
    • Kettle bell swings (despite the name, the whole cast do them with a dumbbell, though I grabbed my chronically underused KB and gave it its moment in the sun)
    • Sumo hinge
    • Reverse lunge with a leg lift
  • Series 4 – Floor Weighted
    • single leg bridge
    • Press Up and Over (this is the weird ALO one with the weights on the back of your knees)
    • Camel (sit back on your heels, holding a large weight, then sit up straight)#

 

kettlebells
I own way too much home workout equipment

***

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 17 – Booty in the morning!

So today, I did the thing I’m proudest of in the programme so far: I got up early and completed my workout before work.

booty

Now, that might not sound like much to some people. I know loads of people who prefer to work out first thing and do it by default. But personally, it’s just not something I like to do. Partly because I’m not a morning person and the idea of dragging myself out of bed early takes more motivation than the actual workout. Partly because I’m scared of taking too long and being late for work. Partly because I actively enjoy working out in the evenings and find it relaxes me after a long day. But the main reason – and the reason it’s something I generally actively avoid rather than grudgingly do – is that exercise tends to leave me exhausted. I think people fall into two camps – those who are energised by exercise and those who are tired out by it, and I’m firmly in the latter. In the evening, that’s great. Workout, dinner, bath, and I feel nicely sleepy in time for bed. Feeling ready for a nap by 10am or struggling to concentrate at 2pm, in a demanding job is less great. As a result, it tends to be off the table for me.

But this is 80 Day Obsession, I’m trying to stick to it, and plans for Wednesday evening meant it was a morning workout or miss a day. So I took a deep breath, got everything prepared the night before, and went for the former.

It was basically fine. I got through the workout itself – Booty – with no problems and actually enjoyed doing it. Even though it was a 3 by 3 scheme again (10 reps of three exercises, repeated three times, before moving onto the next set of three), which I definitely find more challenging than either the straightforward two round or three round model.

I felt quite bouncy and cheerful for the first few hours of work. The tiredness did kick in in the afternoon and more so in the evening, but it wasn’t that bad in the scheme of things. I deliberately rejigged the week so it was Booty I had to do and not something involving heavy lifting or intense cardio, and I think that was the right call. I wouldn’t do an AM version of Legs or Cardio Core anytime soon. I wouldn’t rush to do a morning Booty session again either, but I feel like it’s now vaguely an option next time I need it.

My nutrition was entirely on point, apart from a sneaky glass of wine at the evening event, but honestly, I class sticking to one glass of wine at a work party as a success rather than a failure. The early morning workout meant I had to move all my meals around, which was a bit confusing, but ultimately worked well.

***

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

80 Day Obsession Diary – Day 2 (including Booty 1 review)

Phew, that’s Day 2 done. And once again, I stuck to the food plan and did the proper workout. So far so good.

My working hours can be long, and worse, unpredictable, which I always knew was going to be one of the biggest challenges of this programme for me. Today, I finished a little after seven and got home about twenty to eight, by which point it was starting to feel a bit late to launch into an hour-long workout. Doing nothing was completely off the table, but I did toy with the idea of trading today’s out for one of the slightly shorter ones due later in the week. In the end though, I pushed through, and I’m so glad I did.

 

day 2 v3
Not the most flattering picture of me ever taken, but I promised this would be an honest diary (and in my defence, this was the final rep of the final set, so I was dying)

FOOD

Foodwise, I stuck almost exactly to yesterday’s meals. The timed nutrition aspect is complicated, there’s no denying it. So while I’m going to have to mix things up a bit so I don’t get bored, there’s something to be said with sticking with a plan once you’ve found one that works. The differences were dinner – where I had my chicken, rice noodles, coconut oil and mixed vegetables (plus tons of free spices) in stir fry format – and my afternoon snack, where I had houmous as my “healthy fat” which made a much better companion for my chopped peppers than yesterday’s pecans. The eating a proper meal (my pre-workout meal) before leaving work still feels weird and once again resulted in some confused comments from my team. But it’s amazing how much more energetic it left me feeling for my last hour of work, my walk home, and on into the workout.

WORKOUT

Today’s workout was called Booty, and it was really heavily focused on the one body part, in stark contrast to yesterday’s total body approach. It combined being relatively gentle (in the sense that I was never gasping for breath, dripping sweat or trembling under heavy weights) with being really quite intense (in the sense of burning out my glutes and quads).

There were no weights or sliders involved, but every single exercise involved the bands and really made the most of them.

The workout started on the floor, and remained there for some time – firstly, a round on your back, involving different variations on bridges, then a round on all fours based around leg lifts, then a particularly torturous round lying on your side. 3 moves of 15 reps each in each of those 3 sets.

After that, it was up to standing, for one round featuring small, focused moves, then a final round based around the more traditional squats, lunges and side squats (but with bands still, and with the muscles under constant tension).

Like yesterday, the whole thing was then repeated, but my endurance seemed a bit better today, and the hour went very fast. I’ll see whether or not it aches tomorrow, but the glutes and associated muscles clearly got a lot of work, and though rarely directly targeted, I suspect there was quite a bit of sneaky core work going on. On the whole, most other muscles (bar the legs at the end) didn’t see much action, but I quite enjoyed being so ruthlessly focused. My heart-rate was slightly raised throughout – round about the level I’d expect from a gentle but persistent walk. I didn’t feel like I was burning tons of calories, but actually, over the course of an hour of non-stop movement, I bet the calorie burn actually subtlety added up.

Overall, very different from yesterday and perhaps not the best if you’re looking to push yourself to your limits, set your heart pounding and burn hundreds and hundreds of calories, but a really innovative, enjoyable and brilliantly targeted workout, that made a nice contrast to yesterday’s exertion and variety.

 

On your back:

·         Glute bridge

·         Bridge to clam

·         First position bridge (ie. With heels touching and toes turned out)

On hands and knees:

·         Straight leg lift

·         Toe taps across and side

·         Circles

On your side:

·         Toe taps front and back

·         Clams

·         Press backs (ouch!)

Standing:

·         Hinges

·         Leg press side

·         Bend over press back

Standing and moving:

·         Squat side to side

·         Duck walk (ie. Walking lunges back and forth – lethal)

·         Side lunges

***

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.