I don’t remember sweating this much my first time through Phase 3 of 80 Day Obsession.
Maybe it’s because the outside temperature barely got above freezing during that time period. Maybe it’s because I was wearing leggings which absorbed all the sweat so I didn’t notice. Either way, I’m hot and noticing now.
The dam continues to break on Day 53 as we get into Leg Day. Lots going on, and lots of tips, so let’s get crackin’.
This time, there are four series in Leg Day, comprised of three exercises each. In each series, the first exercise is done with weights on the sliders; the second exercise is some form of jumping with weights; and the third exercise is done “only” with weights. Here’s how it breaks down:
SERIES 1: Side-to-side squat, alt. weighted squat jump, figure 4 squat.
SERIES 2: Slider side lunge, half skater lunge jump, low rocking side lunge.
SERIES 3: Slide front diagonal lunge, split squat jump, Buddha squat.
SERIES 4: Sumo double slide in, sumo cross jump, goblet sumo squat.
FAVORITE MOVE: Figure 4 squat.
LEAST FAVORITE MOVE: Sumo cross jump.
Some of these moves are familiar, or you can figure out what they are from the title. Side-to-side squat, for example, is done with toes on the sliders and a single weight at your chest. Keeping your toes pointed straight ahead, you drop into a squat, then slide your left foot out to just past the width of your shoulders; while staying in the squat, you slide your right foot together to your left; then slide your right foot out to just past the width of your shoulders, stay in your squat, and slide your left foot together to your right. 16 reps in Week 1 of Phase 3.
Some moves are unfamiliar, but not in a bad way. My fave, the figure 4 squat, for example, is new, but a welcome change. Here’s what it looks like:
I like this exercise because of the stretch you will get in the leg that is crossed over your supporting leg. I will add that it is normal to wonder if you are getting low enough to make the exercise count. So long as you can feel the burn in your supporting leg by the 10th rep, then yes, you are getting low enough. If you’re not getting that burn, consider loading up with a bit more weight. BUT, before you do, consider the all important pro tip below.
PRO TIP #79: START LIGHT, ESPECIALLY ON THE JUMPS.
This is a tricky one to follow because you have just spent the first two Phases building up your weight. Shouldn’t you be lunging with at least what you handled in Leg Day at the end of Phase 2?
In a word, NO. Phase 3 is all about shredding out, and as Autumn explains, you need slightly lighter weights to do that. This is especially true on all the jumping moves, as the focus should be on getting lower and jumping higher, not necessarily on using the heaviest weight possible.
Still, it’s hard to resist the urge to test yourself. As always, listen to your body and go from there.
BUT, PLEASE, heed this next pro tip above all else.
PRO TIP #92: START WITH A LIGHT WEIGHT ON THE LOW ROCKING SIDE LUNGE.
If you scoff at my advice to start light with the weight, please at least follow it for this ONE exercise. The reason being is that low rocking side lunge puts a slow burn on your lower back if you’re not careful, and if your weight is too heavy, you could hurt yourself just from standing up.
Here’s what low rocking side lunge looks like:
From that position, you then rock back to the middle, then out over the other leg. You NEVER come up from that low hinge, which means your lower back is engaged whether you like it or not.
For me, I didn’t realize how hard my body was working to protect my lower back until I realized I was working my ABS; that is, by rep 11, my abs were tired from being held tight to protect my lower back. Had I been lifting anything heavier than 15s, I probably would have hurt myself. As it is, I don’t plan to increase the weight for this exercise to anything more than 20 pound dumbbells, and even that might be pushing it.
To give you an idea of what my weights looked like, I pretty much stuck with 15 pound dumbbells for ALL exercises, which the exception of the sumo double slide in (I did 20 pounds instead), and goblet sumo squat (22.5 pounds). This was probably a bit too heavy for the jumps, but I was able to complete them all with good form so I think I started at about the right place.
PRO TIP #56: BRING A TOWEL.
This one is self-explanatory. Don’t be THAT GIRL who doesn’t clean up after herself at the gym. At least my shirt caught most of my mess!
Which leads into my last pro tip.
PRO TIP #80: IF YOU ARE SWEATING MORE, YOU NEED TO BE UPPING YOUR WATER INTAKE.
Last night, I blogged about the insane amount of sweat I generated doing Cardio Flow. After that workout, I downed two 24 ounce water bottles, three cups of herbal tea, and another 16 oz cup of water. This was on TOP of the water I’d already consumed during the day before my workout.
Even with this excess water intake, I woke up down more than pound and a half. I would be ecstatic but for the fact I know that “weight loss” was really just water loss, and that despite my best efforts, my body still needs to replenish fluids. I know this because of the…color, and….timing…of certain…..bodily functions throughout the day.
And, after the performance my sweat glands put in this morning at the gym, I am again pounding water and tea to make sure I stay hydrated.
Again, if you are sweating a good deal more than normal in Phase 3, you need to make sure you are drinking more water. Your body (and its functions) will thank you.
Well, that’s me for the night. Hope you found this helpful and that you’re loving Phase 3. I have a love-hate relationship with it. I love how much stronger I feel, but I hate some of the moves. BUT, I have to add that I do love how quickly the exercises seem to go. So far, the workouts in Phase 3 seem to be the best laid out in that they flow nicely from one to another so you don’t spend the whole time thinking you have another set to complete.
Of course, I say that now. Tomorrow, we have stupid modified 1/2 Turkish push-up, so I’m sure I’ll change my tune. Watch the video in advance for a sneak peek of what I’m talking about.
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Rest up! Tomorrow’s gonna be a doozy.