Phase 1, Day 1: Total Body Core (aka the one with the move I hate)

Day 1 of 80 Day Obsession is in the books. Let’s discuss.

First, some logistics: Day 1 is Total Body Core, a routine that will be repeated every Monday in Phase 1. The workout consists of 5 series, and on Day 1, you have 15 reps for each exercise; you go all the way through all the series, then go back through and do it all again.

Series 1: Shoulders.

Series 2: Back.

Series 3: Chest.

Series 4: Biceps.

Series 5: Triceps.

Equipment: Weights and resistance bands. Autumn used 8-pound and 10-pound dumbbells, and that’s what I used my first time through. Today, however, I am proud to report my weights had bumped up to 12s, 15s, and 22.5s.

BOOM PROGRESS.

Also, don’t think that just because the series have a defined “muscle” they “work” in that series, that the exercises are super boring. The beauty of these exercises is that the muscle listed is really just the primary muscle worked. For example, in addition to your chest being worked in the exercise called “Push-Up Leg Lift with Loop,” yes, you are working your chest. But you’re also working your ass, your core, pretty much your everything. You have to focus on lowering your body, clenching your butt to raise your leg, and keeping your core tight to ensure you don’t get that gruesome dip in your back at the bottom of the push-up.

It is, to quote the Bard, “Hard as fuck.”

BUT, crucially, it is also VERY DO-ABLE.

Herein lies the secret to Beachbody workouts: They are meant to be completed. They are meant to be do-able. Not effortlessly do-able, but do-able nonetheless after you throw in some sweat and tears.

Think about it. If they made their workouts TOO hard, NO ONE would do them. We want to battle in the gym, not succumb to all-out nuclear war.

I bring this up to point out that IF you struggled with Day 1 and wondered if you can complete the next few workouts, the answer is simple: YES YOU CAN. I like to think of these workouts as being manufactured to apply to the lowest common denominator that guarantees the highest rate of success. Just when you think you can’t do one more rep, the exercise is over. Or just when you think you need an extra second to rest, good ol’ Donald in Autumn’s background cast struggles with getting his loop on over his thighs which gives you another breathe to inhale. These programs have been tested to within an inch of their lives to ensure they a) work, and b) are hard, but do-able, to ensure you keep coming back for more.

Which brings me to my next point: Pacing. Going through 80 Day Obsession for the second time, I admire how Autumn got the pacing of the program right. Going through the 5 series for the first-time, Autumn gives you plenty of time to figure out your weights, get into position, and adjust your loops. All of that adds up to having more time to recover, which is much-needed regardless of how many times you’ve gone through the program. Because the fact of the matter is, you need more than a deep breath to recover from my nemesis exercise, One hand Renegade Row Twist with Loop (pic below). I hate that damn exercise. I hate it because even after one round, I feel like I still suck at it.

HATE
One Hand Renegade Row Twist with Loop makes me Hulk Smash Angry.

BUT, again, thanks to pacing, I don’t spend the whole workout doing the Exercise Which Shall Not Be Named. Thank God. That would be enough to make me not work out.

Instead, inevitably, after an exercise you loathe, you do an exercise which either isn’t too bad, or one that you feel halfway competent completing. Case in point below:

LOVE
Chest Fly with Leg Lift

This is a terrible picture, but I post it because I am proud of my form. See how my back is flat along the ground, even though my legs are (kinda) going down? When I started 80 Day Obsession, my core wasn’t strong enough to keep my back on the ground, which means my back would arch up to compensate for my weak abs. Now, I am strong enough to press my back into the ground, even if that means I can’t yet get my legs lowered down very far. It’s progress, and I feel strong. So you’re welcome.

And that brings me to my last point: Strength. This program is not about getting skinny or fitting into a new pair of jeans, or dropping inches or pounds. I mean, that will happen if you stick to it. But inevitably, what this program is about is getting strong. Physically, mentally, emotionally. And what I love about the strength aspect, is there is ALWAYS room for improvement. You never just get to the end and think, “You know, I’m good now, no more strength for me!” No, you just keep going. You keep testing your resolve and building your strength.

But for that to happen, you have to leave room for improvement. You can’t just jump into hiking at altitude without allowing your body to get acclimated (been there, done that, it hurts). When you start this program, especially on Day 1 of ANY phase, cut yourself some slack. You won’t be an expert the first time you do this, and you won’t be lifting as heavy as you eventually will. But that’s the point: Eventually, you will. But first you have to figure out where to start and then improve incrementally from that point forward. It’s all about the Kaizen.

So, after completing Day 1 of 80 Day Obsession, you know you can do it. And you know that every Monday for the next 4 weeks in Phase 1, you will be doing those f-ing renegade rows. And those glorious chest flies. More importantly, you will be working your “Total Body Core,” and if you do it right, you will figure out how to hone in on working your core in each and every exercise (hint: You do that by focusing on keeping your core tight).

For now, it’s past my bedtime, and I gotta get a good night’s sleep before tomorrow’s Booty workout. BUT, the good news is (SPOILER ALERT) tomorrow’s workout is all about the loops and can be done from the comfort of my living room, which means I can get a precious extra half hour of sleep.

As always, hit me up with any questions or comments, or checkout the link below for more Beachbody products.

Keep it up!

https://mysite.coach.teambeachbody.com?coachId=1603264&locale=en_US

 

 

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