Monday Workout

[Guest guest]

Great job, !! I really need to plan a KCM rotation soon!Donna

Subject: Monday WorkoutTo: Cathe_Friedrich_Fans , exercisevideos , fitandthatsit Date: Monday, April 30, 2012, 9:19 AM

Good morning!

I worked on my May rotation all evening last night. I've got 2 weeks of it done lol. I'm actually pretty excited about it. I wanted to get the other two weeks finished, but didn't want to rush through it.

Since I was sore everyday last week I decided to go a little lighter on the upper body for the first week. So I'm pulling out workouts that I haven't done too much and a couple fun ones that I put together.

So today I did 's Circuit Burn (sculpting, legs & boxing) Premix. I also added on the abs at the end. I accidentally started out with a different premix. I even did the first 10 minutes of it, then it dawned on me that it wasn't the right one. I quickly changed it to the right one. The abs in this one isn't a lot of fun. Its not long at all (maybe 3 minutes) and I felt my hip flexors more so then anything else. I don't think I'll put this one down in my ab list.

So I burned 402 calories, avg 143, max 174, steps 4,048.

Have a great day!~~

[Guest guest]

Grrrr  I hate it when the ab exercises work more of the hip flexors!  It's fun making new rotations  in my case, it's fun making them even if I don't do them!  

 

Great job, !!  I really need to plan a KCM rotation soon!Donna

Subject: Monday WorkoutTo: Cathe_Friedrich_Fans , exercisevideos , fitandthatsit

Date: Monday, April 30, 2012, 9:19 AM

 

Good morning!

 

  I worked on my May rotation all evening last night.  I've got 2 weeks of it done lol.  I'm actually pretty excited about it.  I wanted to get the other two weeks finished, but didn't want to rush through it.

 

Since I was sore everyday last week I decided to go a little lighter on the upper body for the first week.  So I'm pulling out workouts that I haven't done too much and a couple fun ones that I put together.

 

So today I did 's Circuit Burn (sculpting, legs & boxing) Premix.  I also added on the abs at the end. I accidentally started out with a different premix. I even did the first 10 minutes of it, then it dawned on me that it wasn't the right one.  I quickly changed it to the right one.  The abs in this one isn't a lot of fun.  Its not long at all (maybe 3 minutes) and I felt my hip flexors more so then anything else.  I don't think I'll put this one down in my ab list.

 

So I burned 402 calories, avg 143, max 174, steps 4,048. 

 

 

Have a great day!~~

[Guest guest]

Every morning I read about your workouts I wish I were at the gym instead of at work!  Are you doing an STS rotation now?Hugs,

 

Good morning!

 

   This week starts off STS Meso 2.  Today was disk #13 chest, shoulders and triceps.   I was looking forward to starting these, but realized last night that this one was 65 minutes WITHOUT any stretch at the end.  I figured out a way to make it a little bit shorter.  I skipped all the  " to failure " .  That give me enough time to add on just a short stretch which I did just a couple from her extended stretch. 

 

In this workout they are all 12/10/8 reps ( 3 sets)

 

CHEST: 

flat bench press first warm up sets ( 2 sets)  40

flat bench press   55

chest flys  22

incline bench press   50

incline chest fly  22

 

SHOULDERS: 

seated front press alternating arms  15/12/12 

seated front press double arms (TF)  skipped

alternating one arm standing lateral raise 10

seated lateral raise both arms (TF)- skipped

seated rear delt  12

 

TRICEPS:

flat bench tricep extensions  15

flat bench tricep extensions (TF)  skipped

side leaning one arm overhead extensions on ball   10

kickbacks  12

 

 

Have a great day!~~

[Guest guest]

Good workout, !

Jeanette

 

Good morning!

 

     Today was Pyramid Upper Body.  I usually don't do the abs in this one, but I'm loving having extra time each morning and I needed abs so I just did the whole thing.  Instead of using the stability ball I used my 6 lb med ball.  I liked it because it was smaller.  I did just regular planks and man my shoulders were burning.  That's why I don't usually do the abs after all the upper body.

Chest:chest flies  12/15/20chest press  12/15/20Back:pullovers  20/25/30double-arm rows   12/15/20Shoulders:side lateral raises  3/5/7front raises  3/5/7rear delt flies  3/5/7Triceps:tricep kickbacks  3/5/8overhead tricep extensions  12/15/20Biceps:traditional curls  8/10/12hammer curls  8/10/12

 

 

Have a great day!~~

[Guest guest]

Yay on doing the abs too!   

 

Good workout, !

Jeanette

 

Good morning!

 

     Today was Pyramid Upper Body.  I usually don't do the abs in this one, but I'm loving having extra time each morning and I needed abs so I just did the whole thing.  Instead of using the stability ball I used my 6 lb med ball.  I liked it because it was smaller.  I did just regular planks and man my shoulders were burning.  That's why I don't usually do the abs after all the upper body.

Chest:chest flies  12/15/20chest press  12/15/20Back:pullovers  20/25/30double-arm rows   12/15/20Shoulders:side lateral raises  3/5/7front raises  3/5/7rear delt flies  3/5/7Triceps:tricep kickbacks  3/5/8overhead tricep extensions  12/15/20Biceps:traditional curls  8/10/12hammer curls  8/10/12

 

 

Have a great day!~~

[Guest guest]

Yesterday I walked 4 miles and also did some upper and lower body strength stuff. Hope to get an actual video in today

4 miles is awesome!!!

`* ´¸.•´ ¸.•*¨)¸.•*¨)(¸.•´(¸.• (¸.•´¸¸.•¨¯`•.¸¸.s

[Guest guest]

That one looks easier on the back and not as awkward. Does it hurt your back?

Interesting! Yes, I could see where this could compromise one's back. The one I do with Noel and at CAC is like this. It's the one I dread the most!

I'm used to doing hack squats on a machine, how do you do them without one, do you recall?

She elevated her heels on the edge of the step platform and picked up the bar bell from behind her hamstrings. Her legs were about shoulder width apart and she kept the bar bell behind her the whole time. I knew doing that move would continue to kill my back. Even doing just the regular squats it was aching like something awful. It feels fine now. It was fine as soon as the workout was over.

´¨¨)) -:¦:-¸.·´ .·´¨¨))((¸¸.·´ ..·´ -:¦:- ~-:¦:- ((¸¸.·´*

[Guest guest]

It doesn't hurt my back, but it sure hurts my butt and legs!  LOLTomorrow I'll do back and biceps with Noel, then back to this puppy next week.Happy Squats!

 

That one looks easier on the back and not as awkward.   Does it hurt your back?

 

 

 

Interesting!  Yes, I could see where this could compromise one's back.  The one I do with Noel and at CAC is like this.   It's the one I dread the most! 

 

 

 

I'm used to doing hack squats on a machine, how do you do them without one, do you recall?

 

She elevated her heels on the edge of the step platform and picked up the bar bell from behind her hamstrings.  Her legs were about shoulder width apart and she kept the bar bell behind her the whole time.  I knew doing that move would continue to kill my back. Even doing just the regular squats it was aching like something awful.  It feels fine now.  It was fine as soon as the workout was over.  

´¨¨)) -:¦:-

¸.·´ .·´¨¨))((¸¸.·´ ..·´ -:¦:- ~

-:¦:- ((¸¸.·´*

[Guest guest]

65 lbs for barbell rows?  NICE!!!  That's so cool you have 30 lb dumbells at home - the most I have for db's are 20's, though for kettlebells I have a pair of 30s, one 35, one 40, and I think one 50 pounder too..

 

Good morning!

 

     I scratched Cathe's July rotation and am doing something else for the rest of the month. 

 

Today I did STS meso 3 disk #1 (Chest & Back).  I've always disliked this meso because it tends to drag with the long rests, AND the short reps and super heavy weights can get dangerous with me doing these workouts alone lol.   so I figured if I can change up Slow & Heavy I can change this up too. 

 

Before starting the weights I headed out and walked the dogs for a brisk 35 minute.  I went 2 miles and burned almost 200 calories.  I was pretty happy with that.  It was so nice to feel cooler temps.  It was around 68 and I started at 6:30.

 

I came back and started some laundry and got to the weight workout.  Like I said, I changed it up.  Here's how I did it.

____________________________________________

 

flat bench press 2 warm up sets  45 BB   12 reps  30 sec rest

 

REPEAT 4 TIMES

flat bench press  55  ( 12 reps)   60 sec rest

BB rows  65  ( 12 reps)

 

REPEAT 4 TIMES

chest flys  25/22 (last 2 sets)        12 reps        30 sec rest

one arm rows 35  12 reps

 

REPEAT 4 TIMES

incline bench press  DB 30/25/22   12 reps (my arms were fried)  60 sec rest

dead lifts-  skipped

 

REPEAT 4 TIMES

one arm horizontal rows  35/30 (last 2 sets)    30 sec rest (on last set I followed Cathe and only did the 8 reps)

incline chest flys  22  8 reps

 

 

This workout clocks in at about 70 minutes.  I only knocked 10 minutes off, not near what I thought I would.  I put in Crossfire and did the stretch instead of STS. I figure I can use these new workouts for something.  I do love the stretch in these.  So I finished with all of it in 65 minutes. 

 

Oh, and I have to comment on my forearms.  As I was working I noticed my forearms were totally swelled up. I NEVER see this.  I was working!!!!

 

So if you read all of this THANK YOU! 

[Guest guest]

triple tabata... whoa!  I like doing one body part per day and really working one group to complete fatigue. Hope you have a fun week!

 

Good morning!

 

     So this week I'm going with one body part a day.  I wanted a short cardio today so I decided to do a premix from crossfire and did the " triple tabata " .  Again, this wasn't any more fun then doing the whole workout.  I guess it served the purpose though.  It was short and got my heart rate up.

 

So for my one body part I'll be doing the Slow & Heavy workouts and today was chest work. 

 

I did 12 reps ( 2/2 count) 3 sets of everything.  I skipped the pushups. 

 

Bench press  25Flys 21Incline bench press 21Incline flys 21

This combo was 50 minutes.  I burned 323 calories, avg 129, max 179, steps 2,803.

 

 

 

Have a great day!´¨¨)) -:¦:-¸.·´ .·´¨¨))

((¸¸.·´ ..·´ -:¦:- ~

-:¦:- ((¸¸.·´*

[Guest guest]

Great job !Don't you like the tabata workout you have? JenSubject: Monday WorkoutTo: Cathe_Friedrich_Fans , exercisevideos , fitandthatsit Date: Monday, July 16, 2012, 7:52 AM

Good morning!

So this week I'm going with one body part a day. I wanted a short cardio today so I decided to do a premix from crossfire and did the "triple tabata". Again, this wasn't any more fun then doing the whole workout. I guess it served the purpose though. It was short and got my heart rate up.

So for my one body part I'll be doing the Slow & Heavy workouts and today was chest work.

I did 12 reps ( 2/2 count) 3 sets of everything. I skipped the pushups.

Bench press 25Flys 21Incline bench press 21Incline flys 21

This combo was 50 minutes. I burned 323 calories, avg 129, max 179, steps 2,803.

Have a great day!´¨¨)) -:¦:-¸.·´ .·´¨¨))((¸¸.·´ ..·´ -:¦:- ~-:¦:- ((¸¸.·´*

[Guest guest]

Don't you like the tabata workout you have?

No Jen, I sure don't. I regret both of these Cathe workouts.

´¨¨)) -:¦:-¸.·´ .·´¨¨))((¸¸.·´ ..·´ -:¦:- ~-:¦:- ((¸¸.·´*

[Guest guest]

Why don't you trade or sell them and do something fun! I'm playing sand volleyball tonight. I LOVE playing! Only un-fun thing is that it's going to be in the 90's! I will be wearing sand socks though because I don't want blisters on the bottom of my feet again. JenSubject: Re: Monday WorkoutTo: exercisevideos Date: Monday, July 16, 2012, 3:59 PM

Don't you like the tabata workout you have?

No Jen, I sure don't. I regret both of these Cathe workouts.

´¨¨)) -:¦:-¸.·´ .·´¨¨))((¸¸.·´ ..·´ -:¦:- ~-:¦:- ((¸¸.·´*

[Guest guest]

Good morning!

This is the last week of working one body part a day. I'm doing Pyramid Upper Body and Amy Bento's Slo-Mo.

Today was chest work. I started with Calorie Explosion and did the first 3 workouts (Athletic drills, Explosive power moves & Kick box) then went straight to PUB (skipping the warm up)

PUB

Chest flys/chest press 12/15/20/15/12

SLO-MO

Around the worlds 2 sets 8Decline bench press ( I did incline bench press instead) 3 sets 35Incline fly w/internal rotation 3 sets 15

I skipped the pushups due to time.

I burned 489 calories, avg 140, max 187, steps 4,477.

This was a fun combo.

Have a great day!~~

[Guest guest]

Aha!  I don't watch that show so that's why I hadn't heard of  her.  It's cool how the stars from this show though wind up moving on and making names for themselves!

 

Brook won Dancing With The Stars a few seasons ago, and is now a host of that show with Tom Bergeron.

 

She used to do a show on late nights on cable called Wild On. I would watch it sometimes when I couldn't sleep. She traveled to exotic locations in it.

 

 

Great job, Ronda, on all the lunges and squats!  I haven't heard of Burke before.

Have fun at Zumba Toning!  I went to Zumba last night and it was a blast. I'll have to try the toning one someday!

 

Today, I did Burke's Strengthen & Condition. I still can't get through it all. I do fine on the lunge and squat series, and the upper body moves (although I have to go down to 3 lbs vs 5 lbs for some of the moves.) It's the abs/core section I can't get through completely, at least the plank series, and the bicycle/scissor type crunches. Those are killer for me...my back always starts to arch while doing those, so I have to modify. So, I have lots of room for improvement there!:)Yesterday I did Keli 's Ultimate Step, which was a blast from the past, and a lot of fun. I worked up a great sweat. She has an abs section at the end that is also pretty challenging. Tomorrow, I am going to Zumba Toning with my daughter.I hope everyone has a good day!Ronda

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[Guest guest]

Woo hoo!! Nice job, !To: Cathe_Friedrich_Fans ; exercisevideos ; fitandthatsit Sent: Mon, July 30, 2012 10:16:30 AMSubject: Monday Workout

Good morning!

Today I did Pure Strength, but instead of doing the splits I did all of the upper body and abs.

CHEST:

Pushups 2 sets 12 reps- toes

Bench press 3 sets 30/40/40

Incline bench press 2 sets 40/40

Chest flys 1 set 15

Chest fly/press combo 1 set 15

SHOULDERS:

Arnold press 3 sets 10

Seated clean & press 2 sets 5

Side lateral raise 2 sets 8

Reverse flys 2 sets 8

Seated side lateral raise 1 set of 16 8

TRICEPS

Close grip dumb bell press 3 sets 15

Lying French press 2 sets 8

Cross body kickbacks 2 sets 10

Lying French press 1 set 8

Tricep dips 2 sets (30 BB on lap) 2 sets 1 set 20, set 2 24 reps

BACK:

T-bar rows (1 warm up set- 3 heavy sets) skipped (don't like this exercise)

Bent over rows 3 sets 60 BB

One arm rows 3 sets 25

Shrugs 2 sets 20 DB

BICEPS:

BB curls 2 sets 35

Seated dumb bell curls 2 sets 15

Negative curls 2 sets 30

Concentration curls 2 sets 12

I'm FRIED! I liked doing the workout this way, but wow it was hard. It was around 70 minutes.

Have a great day!