Tues - Slo Mo Legs/Core (I think Amy Bento tried to kill me!)

[Guest guest]

Hi!

Today I did Slo Mo Legs split. Yikes, that is a hard workout. In looknig through the list of exercises that came with the DVD it didn't sound like it was so bad, but by the time you get to the 3rd and final set on everything you're dying. I liked most of the exercises, some I found awkward.

Here's a list and my best description of them and some comments (sometimes words don't do a good job of explaining things...there must be a clip somewhere of this workout on Collage or Amy's site!)

Sumo Squats w/ Barbell - basically a deep plie squat. I maxed out my barbell at 38 lbs. I need to get a "big girl" barbell one of these days. I also need to get some heavier dumbells, 25's and 30's. Amy used 60 lbs for this exercise, I don't think I could go that heavy, but I think I could go higher than I did. That said, I didn't like this one with the barbell, I felt it interfered with my depth and range of motion, so next time I think I'll hold two dumbells - my 20's. 3 sets, 8 reps but w/ different counts and some holds to make it extra hard

Jefferson Squats w/ Dumbells - Holding one weight you squat down but sort of direct the weight to the opposite leg (if that makes sense) then she has you turn in/turn out your feet for the last few reps. Amy used 25's, I used my 20's for the first two sets, then dropped to 12's for the last set. A toughie!

Cradle Side Lunge w/ Barbell - cradling your barbell, feet wider than shoulder length apart you squat/lunge to one side for 8 reps (again, different tempos and holds), then to the other side. I used 33 lbs, Amy used 40. I also found the barbell awkward here and wonder if I'd do better w/ dumbells. Maybe I'll try it that way next time.

Wobble Hack Squats - heels elevated on two step risers, squat for a few reps, then squat and hold while you bring your dumbells in around your legs and then out. Amy used 15's, I used 12's but I think I could go for 15's for at least a set or two.

Hammy Rockers - one foot on the floor, other foot elevated on a step you do a lunge (one-legged squat) and then a raise up almost into a deadlift. These are on Tony's leg workout in P90X, too, as I recall. At this point, I was fried so I did all these sets/reps with only body weight. Amy used 12's, I started w/ 10's but then psyched myself out and just did body weight. Next time I could probably try for a few sets with some weight.

Glute Wrap - Didn't like this one - felt very awkward. Standing on one leg, you wrap your other leg around your plate loaded barbell (which is upright, like a staff) and then you kick/press the leg wrapped around the barbell back. I couldn't get my foot right on this one and it felt awkward. I tried it w/ my body bar, but the heaviest I have is 12 lbs and that didn't feel challenging enough, but my barbell just felt awkward. I think I'll come up with a substitute for this one. I think even wrapping an ankle weight around my leg and doing it would feel better.

Single Leg Rock-up Squat - sitting on your stability ball, one foot on the ground firmly, the other off (or just slightly on for balance - I did it this way and one backgrounder does it this way) you do a one-legged sit/stand. I used 10's, Amy used 15's and she kept her opposite foot up the whole time.

I expect DOMS tomorrow for sure. I'm glad I put this workout in today, I'll do a short cardio and some stretching tomorrow. Upper body the next day and then longer cardio on Friday.

Oh, I also did Amy's core workout on Slo Mo. Some pretty good exercises there as well. A nice variety of standing and seated/lying work. Some of them were awkward/hard for me.

Quick run down:

Standing Circle - holding one weight you stand on one foot, circle the dumbell around and then do a side crunch. I used 5's, I think Amy used 8's

Standing Clamshell Crunch - again, holding one weight, do a side oblique crunch while standing on one foot (crunch to the opposite side). 5's for me, 8's for Amy

Ab Relay - feet wider than shoulder length apart, one weight near each foot, bend/lunge to the opposite side, reach for dumbell, circle around, place it on the floor on the opposite side.

Barbell Roll Out - using your barbell like an ab wheel, standing and then roll out to plank using the barbell as an ab wheel. Found this one challenging and hard to control. I modified some by using my stability ball in place of the barbell for the roll out, but I will keep working on this one.

Run Around - in plank position, go around your step - I really didn't have the space for this - so I did "spiders" instead (from Jari's workout)

Sit and Tuck - feet up on your step, hands behind you - do a levitation and then swing your butt in towards your feet while tucking.

Plank Jump in - In plank position - do a jump out and then a jump in.

I liked the core stuff, different and functional. I'll add it on again!

Anyway, gotta run now!

Take care,

Donna