Phase 3, Day 66: Total Body Core (aka The One with Real Talk From Autumn Calabrese)

Full Disclosure: Last night’s post was so lackluster that I completely forgot this blog was a daily thing until just now.

But, better late than never, right?!

Also full disclosure: Yesterday’s post sucked because I replaced almost all of yesterday’s yellow containers with beer. And then apparently didn’t eat very much. See, here was yesterday’s view:

IMG_0550

It was a day at the ballpark courtesy of my boyfriend’s employer. Which means there was LOTS of free stuff. As in free food and free booze.

I love free things, especially at places like ball games where you have to trade your first born child for a Coors Light. Which is why, while I could have chosen to stick to the straight and narrow yesterday and drink only water….I didn’t really want to.

So, I compromised. I ate hot dogs without buns, brought my own veggies (cucumbers and carrots), and snacked lightly on the popcorn and peanuts. I also tried to do a 1:1 ratio with beer to water: One beer was followed immediately by a bottle of water.

The end result was that I had to pee several times throughout the game. And I somehow didn’t eat very much.

Which means that by about 7 pm last night, I was ready to pass out and STARVING. My boyfriend, god of my life, made me a chicken veggie bowl, reminded me to blog, then tucked me in to bed. It was a great day, but not conducive to blogging.

Today, however, very much is.

The scenery changed once again. Today I am in my happy place: Chelan. Here was my gym for today’s workout:

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I am proud of this set-up. Perhaps more than any other photo, this one speaks to how much my mindset has changed thanks to 80 Day Obsession.

I cannot tell you how often I packed workout clothes for our trips to Lake Chelan…and then never used them. I’d get here and succumb to the heat and the lake. I’d get a few drinks in me at night then want to sleep in past the opportune morning workout time. The Lake ennui would kick in and obliterate any intention to work out, no matter the streak I was riding when I first pulled into the parking lot.

Today, however, I couldn’t wait to work out. I planned my day and my meals around it. I packed the right clothes.

Part of my excited stemmed from wanting to use my latest workout toy:

Adjustable Weights
Now I literally have a gym in my fingertips and can work out in my car!

These bad boys are amazing, especially in a workout like Total Body Core, where for three sets of 10 reps, doing each series at a time, I was constantly having to change weights. Done and done. Super convenient.

But part of my excitement wasn’t really even just excitement, but just the drive to workout.

That’s still not explaining it right.

You know how you have to wear pants in public? That’s the best I can describe it. I HAD to workout. Just as it isn’t an option to go pants-less in public and remain a law-abiding citizen, it was not an option for me to skip today’s workout just because I was in a different locale.

I am pleased to report I am brainwashed to the point of WANTING to work out. It’s a joy and a challenge to push my body and see what it can do today. It’s also kinda fun to sweat all over the floor and not worry about anybody slipping in it.

PLUS, you do NOT want to miss today’s workout: Autumn gets real about her body and its substantial…augmentations.

As is quite obvious for those of you following along at home, Autumn has had work done: A boob job. I can only imagine she got really into bodybuilding and succumbed to the pressure to look more feminine while also maintaining an insanely low body fat. (Sadly, also reinforcing a body image the rest of us chase that is not totally obtainable without going under the knife, but that’s a topic for another day.)

Today, Autumn admits to having had work done. She talks about how it impacts her ability to perform push-ups; she makes a remark along the lines that she was young when she chose to have the augmentation.

Say what you want about the choice to have this particular surgery, but hot damn Autumn are you my new best friend for your honesty.

There’s a reason this program is inspiring millions of followers and a cult-like devotion: Over 80 days, you really do get to know Autumn and her cast. Sure, there are days where you want to shove them all off a cliff; but then there are others where their stories and groans are all that get you through those modified 1/2 Turkish pushup whatevers, and afterwards all you want to do is invite them all over for a drink to marvel at how you all survived. I mean, what other personal trainer is gonna talk about her own breast augmentation while filming a live workout for repeat use by a fitness conglomerate? That takes balls.

So make sure you press play today. You won’t regret it.

Also, I think I know what workout program I’m doing next. Stay tuned and keep reading my next few posts to find out where my head’s at!

Link to some possible options here. Stay cool mes amigos!

Phase 3, Day 63: AAA (aka The Countdown Begins…To The End)

Reality Check: There are only THREE WEEKS left in 80 Day Obsession.

Let that sink in for a moment.

You have only 17 more workouts to get through before you finish the program. For every workout you do this week, you will only have to do it two more times.

At this point in my first 80 Day Obsession journey, I knew immediately I wanted to do it all again. I couldn’t imagine my life without the structure and discipline and challenging workouts.

Now, however, I am looking forward to taking a break. I want a break from the 1/2 Turkish Get-Up with Push-Up Hell. I don’t want to go to the damn zoo every week with Cardio Flow. (Seriously, if the workouts still came on DVDs, I would be burning the Cardio Flow DVD in a backyard bonfire to celebrate.)

It’s not that I didn’t enjoy today’s workout. I absolutely did. I think AAA in Phase 3 is not only my favorite AAA workout of the program, but also my favorite workout in Phase 3 period (though Leg Day runs a close second). Today, you do the three series, consisting of three exercises each, one series at at time for 3 sets of 10 reps each. The pace is quick but manageable. The moves burn in all the right place, and it’s easy to go up in weights if you need to. You even get to spend one entire series on the floor (though that certainly doesn’t mean it’s easy). All in all, AAA is a great way to start the week.

But after I finish these 80 days, I want to do something different. I need to mix it up so that I can come back to this program refreshed and not dreading an entire phase full of renegade rows with a twist.

So, in these final weeks, I’m not only counting down to the end, but I’m also counting down to my next workout program. I have to. What I love about 80 Day Obsession is that it flipped a switch in me so that my day is not complete WITHOUT A WORKOUT; I’m focused on eating right and in the correct portions and at the optimum times of the day. But to keep that momentum going, I have to have a plan. I’m gonna have to literally plan out the rest of my year with workout programs. If I don’t, it’s too easy for a week-long break to turn into “crap I haven’t worked out since August.” That is exactly what happened to me last year, and I ended up doughy around the middle by New Year’s as a result.

I don’t want to yo-yo this time. I want to be consistent. I want to keep building the booty gains I’ve been seeing in 80 Day Obsession. Exhibit A:

Bridge Lateral Press
What goes up goes down into the booty.

I want to continue to shred out and reveal the abs that are finally starting to peek through after a lifetime of hibernation:

PROGRESS
Work is showing in all the right places!

And while I know that 80 Day Obsession gets me results, I know that mentally I will need a break from it all when it’s done. Which is absolutely fine.

But I don’t know what that means for this blog or continuing to share my journey. I started this thing 60+ days ago because I was so impressed with what 80 Day Obsession did for me mentally and physically. I still am. The program saved me. It gave me structure when I needed it most; it allowed me to find a shred of victory when it felt like I was sleeping in the jaws of defeat. 80 Day Obsession gave me the feeling of control when everything was careening off the tracks. I know that when I am lacking that control in the future, be it in my personal life or my own health and fitness regime or whatever, I can turn to 80 Day Obsession and pick up the tools I need to right the ship.

I wanted to share that excitement with others, and provide something of a roadmap for those who will come after me. Plus, I was a newly minted Beachbody coach, and this seemed a good way to put myself out there and perhaps attract others who might need exactly what 80 Day Obsession has to offer.

The problem, I have learned, is that while I have no problem with coaching, I’m terrible at selling. Just awful. It’s not that I have a problem talking about 80 Day Obsession – I don’t. Or that I can’t answer questions about the nutrition – I can. It’s moreso that hawking this product feels like it cheapens what the program did for me. I don’t want to sell this program to make a commission or build my genealogical chart (no real idea what that is, btw); I want to sell it to someone like me who is at a point in their life when they need it.

I’m rambling, I know. And I know there are other coaches out there who would say there is an obligation to reach as many people as I can with this product to try and change lives for the better. I just haven’t figured out what works for me. This blog was fun, but I’m pretty sure no one reads it. It will likely just live on infamy, forgotten in the dusty corners of the internet with the millions of failed blogs that have come before it.

I’m okay with that. If even one person out there has gotten something useful out of any of these posts, mission accomplished.

At the very least, this is the most consistently I have ever blogged. EVER. Just like 80 Day Obsession, I’ve stuck with it. That’s just another example of how 80 Day Obsession can change you for the better if you stick with it and work the program.

So even though we have 17 days left to go, if you’re reading this, thank you. I hope you’ve gotten something out of this. And if you didn’t but are wondering if other Beachbody products might be more your jam, check out the usual link.

 

Phase 2, Day 49: AAA (aka The One Where You Hate Autumn)

I have nothing good to say about this workout other than I did it.

It’s long: 62 minutes to be exact.

It’s hard: I was constantly lightening up my weights in the middle of the single-tempo set because my shoulders were about to give out (always the shoulders).

It’s not fun: I effing hate the plank kickbacks.

It’s the perfect storm of terror that has you cursing Autumn’s name by the end of it.

And maybe because it’s Friday and I was tired from the long week and knew I had to go play soccer right after the workout I wasn’t my usual positive can-do self. But this time after the workout, I didn’t have that sweet sweet sense of accomplishment that normally floods my veins. I just wanted to cry that it was over and get the hell out of the gym.

While this workout feels like an adventure at the beginning Phase 2, by Week 4, it’s just a slog. It’s two sets of 15 where you go through each series twice for 15 reps before moving on to the next series. BUT, this time, instead of only doing one rep of single-tempo burnouts, there’s a burnout round after every three-count exercise.

If you have no idea what I’m talking about, check out this previous post for more info.

As with a few other workouts, I found this one slightly demoralizing. Yes, I did it. And yes, I was stronger on a few of the exercises. But I didn’t FEEL strong. My arms were shaking and I wasn’t able to power through with the same set of weights and I felt so weak on the sliders.

I share this because this is my second time through 80 Day Obsession. And for whatever reason, this shit doesn’t get easier. It feels just as hard now as it did the first time around. I suppose, then, that the only thing I have going for me is I KNOW I can do it at this point, because I did it before. That mental certainty is sometimes all that keeps me going as I grit my teeth and hold back the tears and eke out another rep.

Which is all to say, if you felt the same way today, you’re not alone. It’s normal to hate Autumn for causing you to faceplant after you arm gives out in the weighted plank kickbacks. It’s completely acceptable to swear up a storm when you’re f-ing triple loops roll down your legs during the scissor kicks in the third series BECAUSE THAT EXERCISE JUST DOESN’T WORK WELL WITH LOOPS. It’s cool to draw dirty looks because you are squirreling away all the free weights in your small sweaty corner of the gym.

Just go with it. And when you feel like you can’t take it anymore, step outside yourself and look at the workout as a means to an end. That’s what I ended up doing tonight. My workout went from being me doing 80 Day Obsession, to me looking at it as a super good warmup before tonight’s soccer match:

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At least I felt strong and smooth while running. Which at the very least, tells me AAA did the job and ended up being worth the pain and struggle. It got my muscles and joints all lubed up so I hopefully didn’t pull anything.

Hang in there. You’ve made it this far and we are about to get to the fun stuff in Phase 3, where we tackle even more complex moves but with slightly lighter weights. You’ll do stuff you haven’t seen, stuff that you’ll love, and stuff that I swear will make you hate Autumn just a little bit more. Even as you begrudgingly thank her for whipping your ass into shape.

Day 50 tomorrow. If you’re in need of more loops, check out the usual link. Otherwise, catch you on the flip side for another day at the zoo.

Phase 1, Day 14: Stretch & Release (aka Keep It Loose)

Congrats on finishing Week 2!

As you prep for Week 3, I hope you have your meals prepped and your body feels loose. Because I was on the road all day today, I’m simply doing the same menu this week that I had last week. Mostly because I have some leftovers and don’t have the energy to cook up something new.

Which is a point I’ve made before: Know your strengths. Mine is not cooking on the fly. Or really, cooking in general. So why make things hard on myself by not taking advantage of what I have in the fridge when meal prepping for the week? Exactly.

Also on that note, your body. If it doesn’t feel loose, or if you still feel tight or sore, I highly recommend taking time out of of your day to stretch. Especially use Autumn’s stretch and release video. It’s a good 15 minutes video to loosen you up. Do it in the morning, if you can. Then, at night, take another 10 minutes to stretch out. Or, at least, drop to your knee to keep those hip flexors loose. If you have to focus on one muscle group to keep from tightening up, the hip flexors would be it.

We do a lot of squatting and jumping and lunging and if your hip flexors are tight they could pull on your quads or hammies or back and before you know it you’re going to tweak something. If you do nothing else, do the runner’s lunge stretch in the morning and at night. Hold for 10-12 seconds each leg, then repeat.

At this point in the program, even if your body is sore, I hope you realize you CAN do it. You can do each and every exercise and complete each and every workout. You’ve already done it for two weeks. And you’re stronger now than when you started. So there’s no reason why you can’t finish it.

Keep that in mind as you start Week 3.

That’s all I got.

Click on Link for the usual deets.

 

Phase 1, Day 7: Roll & Release (aka Meet Your New Best Friend)

Roll and Release: Roll around on a foam roller for 15 minutes and give yourself the massage you never knew you could.

The new best friend reference, btw, is not to the “workout” (fear not, it’s not a workout), but rather to the foam roller. If you don’t have one, get one. Seriously, it’s life-changing. You know when you come home from those long days hunched over your computer at work and you have those unreachable knots bunched up under your shoulder blade? Spend a few minutes on the foam roller and you can roll that shit into oblivion. It gives your body the release you never thought you could get without being on a massage table.

I have, incidentally, walked out into the living room to find that my boyfriend has fallen asleep atop the foam roller. It’s that good.

But more importantly than making it to Day 7 and foam rolling the shit out of your body, you have finished Week 1 of 80 Day Obsession! Feel good about this accomplishment! And, remember this when the going gets tough in the rest of Phase 1:

YOU CAN DO EVERY MOVE IN PHASE 1. YOU ALREADY HAVE. SO KNOW YOU CAN DO IT.

There are going to be days up ahead where you are going to be tired. You won’t have slept the night before or you’ll be drained from work or you and your boyfriend will be going through some shit, and everything will ball up and make that workout you have to do seem insurmountable. You have to handle life AND those renegade rows with a twist and a GD resistance loop?

But here’s the deal. Even if you’re doubting whether you can handle the rest of the shit life will throw at you, KNOW you can handle the workout. You are not going to see ANYTHING new in Phase 1 from this point forward. The only thing that changes is the amount of times you do the exercise. Which means all you have to focus on doing is completing one rep at a time of an exercise you KNOW you CAN complete. You’ve done it before. You can push it to make it happen again.

I’ve hinted at it in other posts, but towards the end of Phase 1, I had some shit go down that made me doubt not only whether I could finish 80 Day Obsession, but make it through the day. The only thing that got me through the workout (Cardio Core) was knowing that I had done the workout before. It wasn’t rocket science. I wasn’t learning a foreign language. All I was doing was something I KNEW I could do. So I kept jumping and kept moving because I knew that’s what had worked for me in the past and that it would get me through this tough spot. And it did.

So yeah, when you think you can’t push through, remember you can because you JUST DID. Take a page out of Nike’s book and JUST DO IT.

With the exercise portion out of the way, let’s switch briefly to nutrition. Here’s my meal plan for the week:

Round 2 - Week 2
Menu for Week 2

This week, it will be a lot less assembling and prep for me on the weeknights, because with the exception of the skewers, I portion everything out into a separate container immediately after making it. As a result, here’s what a full day of food looks like for me, absent my shake, banana, and pre-workout meal:

Week 2 foods
Nomz Peanut Butter

Some day, I will learn better photog skillz with the iPhone. But that day is not today.

And, today is not the day when I conquer eating Home Baked Goods at my aunt’s house. I talked about this last night, how I struggle with sticking to my timed nutrition plan when I head to my aunt’s house for Sunday dinner.

Tonight, strangely enough, perhaps as a result of that blog, or as a result of eating at just the right time (hour and 15 minutes) prior to heading to her place, I felt really good about surviving the evening unscathed. I felt strong and wasn’t getting the urge to pig out like I normally do.

And in fact, I portioned stuff out on to my plate in acceptable sizes: Chicken Marabella – enough to fit one red; white rice – a little less than a yellow; green salad with vinaigrette beforehand – enough to fit a green; a small slice of home baked bread to round out the rest of the yellow. I savored it and ate it all and actually felt pretty good.

And then I saw my cousin going back to seconds, and it was like a tether snapped on my self control. Suddenly, the need to EAT ALL THE FOODZ was back and I was all in for more chicken and rice and bread. Then came dessert and I was all about that plum cake with ice cream. Two slices AND two scoops please! Fucking delicious.

So, my timed nutrition plan tanked for Sunday night. Again. But this time around, I’m trying to give myself a bit more grace. See, I know I didn’t stick to the plan. But at the same time, because I had two meals left in the day to eat, I kinda figure that from a caloric standpoint, I got roughly the same amount of calories as I should, just not at the right time. And as for the plum cake…well shit happens. And next time I should really only do one slice.

I’m including this not so that you think you have free license to eat anything and everything. If you do that, 80 Day Obsession won’t work for you.

I’m including this tidbit so you know the struggle is real. This is my second time through and I’m STILL trying to figure out how to get the most out of this program. Yeah, I had a bad night. But that doesn’t mean I’m giving up, or that I’m throwing the rest of the meal plan for the week to the wind. It just means that I will have to figure out something new for Sunday dinner next week. I’m not going to let that one failure ruin the rest of the week. And really, I’m not sure I would call it a failure, because it was good food surrounded by good people. So sorry, not sorry.

When you screw up – because you will – go easy on yourself. Try and figure out why the screw-up happened, then try and address the issue so it doesn’t happen again in the future. Or so it doesn’t happen so bad. But don’t stop. Don’t give up. What you’ll get out this program AND life is too good to let one set-back dictate how the rest of everything should go.

For me, I’m hoping that the 2B Mindset program will help with my self-control on these Sunday night dinners. I need that extra little boost to make it through. I need to figure out a way to enjoy myself without over-eating or going back for seconds or thirds or fourths. Because I don’t need those extra helpings. I’m eating enough during the day and getting plenty of good fuel. So something else is going on. I’m hopeful 2B Mindset can help get to the root of it.

Somehow, I managed to type over 1200 words on a rest day. TL;DR. I know I know.

Get some sleep and get ready for Week 2, starting tomorrow! And if you want to know more about 2B Mindset, check out the link below for more info.

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

Phase 1, Day 6: Cardio Flow (aka Just Another Day at the Zoo)

And just like that it’s over.

Week 1, that is.

Cardio Flow is a nice change-up from the rest of the week because it literally flows differently. In a nutshell, there are 10 different exercises. The first exercise is called inchworms, and you do four reps. Then, you do the next exercise, spider push-ups, also for four reps. Next, you go back and do four reps of inchworms, then four reps of spider push-ups, then four reps of diamond jumps (the worst). Go back to the beginning and repeat, adding a new exercise on at the end as you go. And so on and so forth. Here’s the full breakdown of exercises which will mean absolutely nothing until you do it all the way through:

  1. Inchworms
  2. Spider push-ups
  3. Diamond Jumps
  4. Flamingos
  5. Gorillas
  6. Step Throughs
  7. Bears
  8. Crabs
  9. Mule-to-Frog.

Once you get through Mule-to-Frog, you get a rest. Then you go through and do everything for 4 reps in a row for 2 more rounds.

I guarantee, the first time through, you will feel lost, especially as fatigue starts to set in. Also, you’ll start to wonder why the hell they call the damn thing “diamond jumps” when they make you look so ugly with all that sweat (probably just me).

The nice thing about Cardio Flow, however, is there is no warmup, so the pace feels different right from the get-go. Even better, between the repeated rounds of inchworms and spider push-ups, you get a good stretch on. Here’s me in full spider position:

Spider Push-Up
Keepin’ an eye out for the spider I saw on my towel before I started.

My point is this: When you get to the end of Week 1, you will need that stretch. You will also feel a huge sense of accomplishment. You did it! You made it through a week of workouts that I guarantee were nothing like you’ve done before. AND, if you stuck with the time nutrition, you will be seeing results.

However, that’s just Week 1 down; there’s still 12 to go. Which means you have to start planning for next week, now.

When I first started, this was a huge pain in my ass. I wouldn’t start to think about what to eat for the next week until Sunday afternoon, and then it was a rush to grocery shop and cook and portion everything out. I pretty much ate the same thing for three weeks in a row because I couldn’t be bothered to come up with anything new.

But by the end, I had the hang of it. And strangely enough, I kinda started to enjoy it. Now, when Thursday hits, I’m already looking forward to meal planning for the next week: What foods will I have leftover? What am I tired of? Will I have any lunches or dinners out that might require me to make smaller portions? Now I’ve spaced it out so that on Friday, I’m writing out my menu; Saturday, I’m grocery shopping; and Sunday, I’m cooking. Except for today, when I know tomorrow will be an office day. In which case, the cooking is already part-way done. Turkey sloppy joes are all set for the week:

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Email me for the recipe. It’s off Fixate and it’s one of my faves.

Don’t be fooled: I hate cooking. I’m not good at it. But I hate feeling like shit even more. And I like how I feel after I eat food that I make that I know is in the right size and has the right stuff to fuel me for the day. So I make it happen.

Like Autumn says, pick your hard. I would rather the hard of cooking and working out than the hard of not feeling good about myself.

Which is why tomorrow is so tough for me. It’s when I have to face one of my three weakness: Home Baked Goods.

Previously, I’ve written about my struggle with eating out. I’m proud to report (and as you well know if you read my blog post on it) I successfully dealt with that struggle earlier in the week. Tomorrow is another test when I go to my Aunt’s house for Sunday dinner with the rest of the fam.

The test is resisting going back for seconds on her succulent slow-cooked ribs, and the temptation of taking more than one of the world’s best ever sugar cookies (they seriously are; that’s literally what the recipe is called).

I don’t know why, but whenever I go over there, my self-control goes out the window and it’s as if I have to have ALL THE FOODS. I suspect it has something to do with eating to feel like I belong, which is weird, because it’s family. But regardless, I know it’s something I have to get under control because I do way too well during the week to have Sunday dinner throw everything else off.

I’ve tried eating before I go over there in the hope I’ll eat less because I won’t be hungry.

Just ate double.

I’ve tried bringing my portion containers to measure out what I eat.

Doesn’t work when I go back for seconds and thirds.

I have literally tried chewing my food a ridiculous amount of times to see if that had any effect.

Nope, just made me the slowest eater at the table.

So my hope is when I blog at around this time tomorrow, I will be reporting on a technique that finally works.

I hope. Watch this space. If it doesn’t, I suspect I will probably have to check out Beachbody’s latest nutrition only offering, 2B Mindset. I’m not entirely sure what it is yet, but I know it actually addresses the emotional side of eating, which I’m pretty sure is my problem with Sunday Dinner. (To play psychologist for a moment: I eat a lot to make sure my Aunt knows I enjoy her cooking and my family knows I enjoy spending time with them. Maybe I should just bring a bunch of Starbucks gift cards to show my love instead?) I’m looking forward to learning more about 2B Mindset if only because I think it will at least give me that tool in my food tool box to feel like I have more control over my food. Don’t worry, millions of readers of mine, as I learn more, so will you.

In the meantime, get those menus done and rest. Listen to your body and enjoy the day off. You’ll need it.

Link below for the usual Beachbody plug.

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

Phase 1, Day 5: Legs (aka Do As I Say Not As I Do)

So, I’m an idiot.

I am very good at giving advice but not necessarily at taking it.

Here is the build-up: It is almost the end of Week 1; your body is going to be sore; you are going to be mentally exhausted; these workouts, on top of everything else you have going on in your life, are going to make it feel as though your cup runneth over.

Here is my advice: Listen to your body. Don’t try and kill yourself with super heavy weights because you think you should. Check in with your muscles and joints and see how everything is feeling, and only bump up weights if you are feeling strong. See how you are feeling afterwards. Stretch extra. Maybe schedule a massage. Take an epsom salt bath. All in all, pay attention to how you are feeling and don’t push it. This is a 13 week program. Don’t blow your load in Week 1.

Here is what I did tonight: LET’S LIFT AT LEAST 20S IN LEG DAY AND THEN GO AND TRY TO PLAY SOCCER EVEN THOUGH THE HAMMIES ARE OBVIOUSLY TIGHT AND MAKE IT HARD TO WALK. OOPS WHY ARE MY LEGS SEIZING UP.

The only saving grace is that by the time you are on one of those co-ed teams in your mid-30s, one of your teammates is a massage therapist and can get you in for an appointment first thing Sunday morning. Thank God.

But in all seriousness, leg day comes at the end of a long week. But the good news is the workout flies by. It’s three rounds of three exercises, and in Week 1 you will go all the way through all the workouts for 15 reps each, then go back through and repeat. Compared to the other workouts, this one is quick.

Pro Tip: When doing lunges, focus on engaging your core, in addition to your legs. You’d be surprised how focusing on keeping the core tight can help engage your lower body.

As always, also make sure you track your weights, because you will see substantial gains in your legs as this program goes on. But for this first week, again, don’t go for the super heavy weights until the second round. Rather, go all the way through using a weight you know won’t kill you. If, by the time you get to the 15 rep, you feel as though you could do another few reps, then bump the weight up for the next round. But if you are dying, maybe keep it the same or bump it down.

That’s me for the night. I already rolled out the hammie on a baseball and foam roller and did extra stretching and took an epsom salt bath with a hint of baking soda. I am hoping a good night’s sleep will have me ready for Cardio Flow tomorrow, which I know will loosen everything up. But first, I have to actually make it to bed….

Beachbody details in the link below. Epsom salt bath not included.

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