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 48 – Phase 2 Legs (including Phase 2 Legs review and move list)

Like the other strength-based workouts, Legs has undergone some changes between Phase 1 and Phase 2, which go deeper than just a different set of moves. With Total Body Core, AAA, and in particular, Booty, the changes have definitely made things more difficult. With Legs, I’m a little unsure whether the Phase 2 version is harder, easier, or just very different.

The basic idea is that there are 6 standard, weight-based leg moves. The twist is that after you’ve done the requisite number of reps, you then do a variation of the move without weights, but using the sliders. I found that the weight-based moves got my heart-rate up more, but the slider moves really made individual muscles burn. This is why I can’t decide quite how it compares to Phase 1. It left me feeling less exhausted but more sore.

The weight-based moves are mostly very straightforward moves that anyone who has done any strength-training will be fully familiar with. And they aren’t compound moves at all. After all the complexity in some of the other workouts, I quite appreciated this. It allows you to go relatively heavy and really focus on thoroughly working certain muscles. Conversely, the slider moves will probably be new to most people, and I found they took a bit of effort to get the hang of.

I did this in week one and two, but because I’ve been a bit lax with my reviews, didn’t post one. The pattern is the same as it’s been with other workouts: week one is 15 reps of each exercise in turn, then another 15. Week Two is 10 reps of everything, done three times. I missed Week Three, but Week Four, today, involved doing each exercise and its slider equivalent for 15 reps, then repeating, with no other exercises inbetween. This basically meant working the same muscle with the same sort of exercise for 60 reps back to back, which was pretty brutal, even compared to the other workouts this week.

Each time, it’s hovered around the 40-45 minute mark, so relatively short for a 80DO workout. But even allowing for that, it always seems to go very fast and I find it surprisingly enjoyable.

MOVES

  • Reverse lunge – then reverse lunge with sliders
  • Goblet squat – then modified pistol with sliders (keep back leg bent and still, keep front leg straight and slide it forward)
  • Curtsey lunge – then curtsey lunge on sliders (ouch)
  • Sumo squat – then sumo squat on sliders (which for anyone with visions of going flying, reassuringly involves only moving one leg to the side at a time)
  • Weighted Warrior Threes (aka good mornings, aka flamingo – pick a name and stick with it Autumn!) – then hamstring curls on sliders (lay on back, pull legs in and go into bridge, lower down and straighten legs)

There’s also been a different bonus move each time so far. Week One, it was a surrender, Week 2 built on this with camel to surrender. And Week 3…

***

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 21 (and belated recap on the last few days)

Not too much to report today, but I’ve been very lax about keeping this blog up to date over the last few days, so checking in quickly lest I lose momentum.

To summarise the days I’ve missed from the diary:

Friday (Day 19) – Legs – a workout that killed me in week 1 and that I missed in week 2 (still the only workout I’ve skipped). Mindful of just how much my legs ached after week 1, I went slightly easy on myself in two ways : doing the week 2 version rather than jumping straight to week 3, and using relatively light weights throughout rounds 1 and 2.

The first of these was definitely the right call. I’ve found the 10 by 3 by 3 rep pattern much more challenging than either the 15 x 2 or the 10 x 3, even on workouts I struggle with a lot less.

The second was probably a bit of a cop out if I’m honest. I used 7.5 ilb weights right through rounds one and two, which is really quite light for legs. I still felt it, but I could have tried a little harder. I changed tack in round three, still using 7.5s on some of the trickier ones (Buddha squats, diagonal lunges) but going up to 15s on things like squats and sumos. Overall, I felt like I got a decent workout, that worked me out but didn’t burn me out. I’ll try to go a little heaver throughout next week though. I stuck to my standard nutrition all day and made an amazing thai stir fry that fit with the plan but was a lovely Friday evening meal.

Saturday – Day 20 – Cardio Flow– I was up unusually early on Saturday for no particular reason. I smashed through Cardio Flow, had a healthy breakfast, and felt very smug. I felt less smug when I ordered a take away pizza in the evening, and consumed it with most of a bottle of wine. Yes, the less said about that the better. Moving swiftly on…

Sunday – Rest Day – I did Roll and Release, which is definitely becoming a mini-favourite. Then I followed it up with some very gentle restorative yoga (nothing to do with 80 Day Obsession or Beachbody. Gasp!) focused on soothing the ankles and knees, which are always weak spots of mine and are starting to feel the effect of daily exercise. I went out for a meal with friends, managed to stick to fairly healthy options, but once again, abused my wine privileges.

I deliberately agreed with myself that I’d have some wine at the weekend while doing the programme, but I’m conscious that what’s meant to be basically one glass on each weekend day has crept up each weekend of the programme, so I really need to get stricter with myself, as it’s the one main way I’m not properly sticking to the programme (that random pizza aside – foods not been a problem usually).

Monday – Day 21 – Total Body Core – After that slightly hit and miss weekend, I started week 4 strong. Perfect nutrition (so much easier during the week, somehow) and got my exercise in. If you’ve read this diary before, you’ll know that usually on Monday’s, my husband takes the living rooms and the weights to do Body Beast, leaving me in the hallway with pathetic weights. Today, he decided to skip it. If I was a good coach, I’d probably have encouraged him to do it. Instead, I selfishly rejoiced in my opportunity to do Total Body Core in luxury. Having mostly done this workout with 5ilb weights, I was over-excited to have more of a range to play with, and between that and the 15x3x2 patterns (three moves of 15 reps, repeat, then move onto the next set of three) I absolutely exhausted myself, but it went pretty well.

Phew, that’s everything up to date. Hopefully I’ll be better behaved about daily updates again this week.

***

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 5 – Legs

So, it’s Friday, and it’s leg day.

I was obviously looking forward to the former, because who doesn’t love Fridays? But at the same time, I was worried about keeping my nutrition under control, because generally, the weekend means treats. ]

And inevitably, I was nervous about the latter, because Autumn’s leg workouts are always challenging. 21 Day Fix Legs was tricky, 21 Day Extreme Legs is probably one of the most exhausting workouts I can think of, and when I did A Little Obsessed’s legs workout, I could barely walk for several days.

On the nutrition side of things, everything went smoothly. My husband, who must not have been paying attention, suggested pizza for dinner, but I swiftly rejected that idea and made a chicken and vegetable curry (with a yellow box of rice on the side) from scratch. Otherwise, my diet was mostly as it’s been all week. I totally ran out of food yesterday, and had to do an emergency chicken, vegetables and fruit stop on the way into work.

There was the thorny issue of wine. Clearly, if you’re following the programme to the letter, it’s an absolute no no. And I’ve been so dedicated all week. But at the same time I promised myself I was allowed a 250ml glass on Fridays, Saturdays, and Sundays (I promise this is not me backsliding – check the Day Zero blog!). The weird thing was, I thought I’d be desperate for a drink, but I really wasn’t. As a result, I was massively in two minds about whether to have one or not, but decided to. I want to simultaneously give this programme my all, and fit it into my life in a way that’s sustainable for 80 days, and hand on heart, I can’t imagine a world in which I don’t have a single glass of wine for three months. Brownies, muffins, ice cream, yes, just about. Wine, no. And I stuck to my 250ml ration. Purists might freak out, but a victory for moderation.

And that brings me to the workout, which was basically everything I’d hoped and feared. Definitely the most challenging workout of the week, even though I’d deliberately gone relatively light on weights (10 pounds on each side throughout – Autumn alternated between 12s and 15s). It was a little less relentless than the ALO equivalent, as the longer running time, despite meaning more reps overall, allowed for slightly longer breaks between moves. But I really had to force myself through the second half.

The format is 9 moves of 15 reps each (some are done on both side), then the whole thing is repeated. There are no bands or sliders involved for once, just weights. The focus is very much on squats and lunges, though there are some interesting variations. One involving lunging on a diagonal angle really threw me. The main exceptions were “single leg good mornings” which I prefer to think of as “Warrior 3: Special Forces Edition” and some hip hinges. Nothing wildly innovative here, but a good, solid, challenging leg workout, that really blasted my lower body and kept my heart rate high throughout.

  • reverse lunges
  • squats
  • curtsey lunges (which you’re never allowed to stand up straight in – ouch!)
  • sumo squats
  • diagonal lunges – forward
  • diagonal lunges – backwards
  • one-legged good mornings
  • high hinges
  • buddha squats (basically kneeling down with one leg, keeping the knee next to the opposite ankle – very strange)

***

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.