80 Day Obsession, Uncategorized

80 Day Obsession Diary – Day 61 – Cardio Core (including Phase 3 Cardio Core review and moves list)

Much as I love this programme, I was honestly dreading this particular workout. As I’ve mentioned several times on this blog, I’m much more confident with strength-training than cardio. One of the great things about this programme is that it’s forced me to do more cardio, and I’ve definitely got better at it over the last few weeks. But I felt like Phase 2 Cardio Core pushed me close to my limits (which is great) and I was therefore scared that the Phase 3 version would push me past my limits (not so good).

I missed this workout last week (because I ran out of time, not because of the dread!) but this time, I felt the fear and did it anyway. And actually, it wasn’t that bad. With the notable exception of the last round, which I’ll come to in a minute, it didn’t feel notable harder than Phase 2, and arguably, almost felt easier. Or maybe I’ve genuinely just got fitter, who knows? For the avoidance of doubt though, I’m emphatically not saying it was easy. Phase 2 Cardio Core was a challenge and so was this. It’s just that it hadn’t shot into the realms of the impossible.

The format is the same as ever: 30 seconds of a relatively low-intensity move, 30 seconds of a high-intensity move, repeat both moves twice more, then do a core move. 6 rounds, then repeat all 6 core moves back to back. I really like this structure. It makes the workout go fast, it gives you a little space to catch your breath while still keeping your heartrate up, and it’s great to get some core work in there. And with lots of jumping, lunging and squating, you end up getting a solid lower body workout in too, not just burning fat and calories.

There are quite a lot of moves that reappear from various earlier workouts, which I actually quite appreciated. It’s not so bad in strength-based workouts, but with fast-paced ones like this, I sometimes struggle with learning new moves. Although that does bring me to the one exception to my general conclusion that this wasn’t as hard as I’d feared – mules. Hands up who struggles with the 4, 6, or 8 reps of mules that cardio flow requires you to do each week. If that’s you, you’re going to love 30 solid seconds of mules three times in succession. Not sure how many reps that is, because I was focused on trying not to fall over or pass out!

MOVES LIST

Round 1:

  • Butt kicks
  • Saddle jumps (really hit your inner thighs!)
  • Side plank foot slide

Round 2:

  • Side to side bounces
  • lunge jump
  • Knee pulls

Round 3:

  • Cross country skiers, double tap
  • squat jump twist
  • Plank arm slides

Round 4:

  • Tires
  • Pop-ups (burpees where you come up into a squat rather than all the way up)
  • Side Plank toe taps

Round 5:

  • Rocking horse (one day I’ll be coordinated enough to do these smoothly!)
  • Step-through
  • Teasers to pike

Round 6:

  • Out-Out, In-In
  • Mules (Kill. Me.)
  • V-ups and knee pulls

***

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 28 – Review of Cardio Core Phase 2

After the way Booty ramped up for Phase 2 yesterday, I was a little nervous about the Phase 2 version of Cardio Core, which I found to be one of the most challenging workouts in Phase 1 (in large part because I’m just not a cardio girl).

The bad news – or the good news, I guess, if you want to push yourself – is that again, the Phase 2 version is harder and more intense than the Phase 1 version.

The good news is that, unlike with Booty, which basically felt like a different kind of workout compared to the first four weeks, Cardio Core 2 follows the same format as Cardio Core 1, just with some more complex/higher-intensity/more challenging moves.

So once again, there are six rounds, each of which involve 3 minutes of cardio – 30 seconds of a relatively low intensity skipping move and 30 seconds of a high-intensity or particularly challenging move, repeated 3 times nonstop – then ten reps of an ab move. Then after all six rounds are done, all 6 ab moves are repeated for another ten reps, back to back.

The skipping moves were a bit heavier going than last time around, but recognisably the same sort of thing.

The other cardio moves felt a lot more complex. There were several compound moves and some series of moves that it took me a while to get the hang of, like jumping sideways twice, lunging to the side, doing a squat jump, then going the other way. And most dramatically, there was the horror of burpee push-ups – if there was ever a two-word combination to strike fear into my heart, it’s that one!

plank to chair

The ab moves were perhaps the most different though, partly because several of them used bands, as opposed to before, when they were purely slider-based, and partly because again, they generally involved a little sequence of movements.

Much as I tend to dread it, I always thought Cardio Core was a really effective workout that allowed you to get a good amount of cardio in relatively quickly, do some sneaky bodyweight-based resistance training through squats, lunges and plyo moves, and blast the abs. All of that is just as true here. I was dripping with sweat by the end and my heart was racing. I felt like I’d got a great cardio and abs workout in, and felt pleased with myself for getting through it. There were a few breaks this week while moves were demonstrated. I suspect it will be a real killer next week when it’s a bit more non-stop!

Clearly, this programme is designed to be done to the letter, but more than most of the workouts, I’d also recommend this as a standalone for anyone just wanting to randomly scorch some calories and work their core.

  • ROUND ONE
  • Jump rope
  • Side jumps, side lunge, squat jump (it took me several attempts to get this one right)
  • High plank to chair (start in plank, on sliders, pull legs in, stand up half way)
  • ROUND TWO
  • Jumping jack skipping
  • Iso knee raise
  • Side Pulls (everyone’s favourite from Phase 1 Total Body Core is back!)
  • ROUND THREE
  • Pogo jump rope (ie. jumping on the spot, feet together)
  • Burpee push-ups (Arghhhh)
  • Criss-Cross double pulls (start with the right knee to left elbow, left knee to right elbow combo from phase one, but then pull both knees to the same outer elbow. Ouch!)
  • ROUND FOUR
  • Twisting skips
  • Squat jumps with butt kicks
  • bicycle with loops
  • ROUND FIVE
  • double hops
  • side ways squat jumps to lunge jumps
  • Pike to single leg pike (I literally could not do the single leg version for some reason)
  • ROUND SIX
  • wide-leg mountain climbers
  • knee tucks with bands (sitting down and leaning back, with band around thigh, lift legs, open legs, lift legs, close legs, lower legs)

***

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 16 and a controversial Cardio Core

Cardio Core today. What’s that, I hear you say. Cardio Core on a Tuesday? Hear me out. Firstly, as I’ve said repeatedly over the last few weeks, intense cardio is probably the bit of fitness I struggle with the most, so this was definitely not me trying to cheat. And secondly, I did it because I’ve got an evening out planned tomorrow, and I thought I could just about do Booty either first thing in the morning or once I got back, whilst Cardio Core would kill me in either situation. More news on whether or not Booty actually happens coming tomorrow…

squat jacks2
The joy of Squat Jacks. And don’t ask about my (fake) tiger!

Even if it was the wrong day for it (perhaps especially because it was the wrong day for it and I could justifiably have gone with the easier Booty) I feel proud of myself for making it through today’s workout. Not sure why, but I was feeling a bit restless and grumpy, as well as super hungry. I stuck to the eating plan in that I ate all my containers and didn’t eat anything else, but the timed nutrition went fairly out of the window. I’d eaten everything but my post-workout meal by about 2.30. And then by the time I got home, I just wanted to crash out. But it really did deliver a salutary lesson in workouts being most important when you think you’re not really in the mood. Bits of it were fine, bits of it were a struggle, and pretty much all of it was sweaty, but I made it through, and though I still don’t feel quite myself, I felt much more cheerful afterwards. Special shout out to the complete lack of a break between the challenging round 4 and the dreaded round five with its cross jumps and standing mountain climbers (I literally shouted at the tv), the Kamikaze skaters that I still haven’t figured out quite how to do, and the confusing twisty challenge that are circle teasers.

Right, time to soak my muscles and then start getting ready for bed in the vain hope I manage to do my least favourite thing in the world: get up early and work out before work…

***

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.