Category Archives: Uncategorized

I need a schedule.

56 day mix

 

It turns out that I, probably like many of you, desperately need a workout schedule to get things done. I think that was one of the features of P90X3 that made it easy (read mindless) to follow and find success. Granted this is THE most busy time of year for my job, but I notice an obvious change in my body over the last 4 or 5 weeks that I simply don’t like. My solution? Making a schedule.

First of all, I’m saddened to say that I just didn’t fall in love with PiYo for any number of reasons. It hurt my wrists. Two of the workouts had virtually no intensity whatsoever. It coincided with a back injury and a sprained/broken toe that inhibited almost any exercise. Simply stated, fate was actively working against this program.

Second, I just got Turbo Fire (thanks to my dude and my dude’s dad)!!! It is super fun and super dorky! Plus, it flat out wears you out!

Third, despite my weight going down since school started, I seem to be visibly fluffier than I was this summer, which in my experience means muscle loss. I LOVED the muscle tone I got with X3, so some of that has to come back. Therefore…

Voila! The schedule above is a mix of everything I love about all 3 programs: muscle building, yoga-based toning, and silly fun fat-burning! 🙂 I start tomorrow. Wish me luck!

PiYo Week 3 – A complete schedule rewrite

With school officially going, I’m finding my rhythm again. My body hasn’t completely accepted the 10 hour work days yet, so working out is currently exhausting. I know that in another couple of weeks my energy levels will even out again, but until then I have to be exceptionally demanding with myself to get off the couch. It always pays off though, and by the end of the workout I feel great and energized, and by bedtime I crash. 🙂

MONDAY – Upper… hmm…

I did some sort of upper body workout, but I have zero recollection of what it might have been. Then I ate nachos and had a margarita to celebrate surviving the first day of school (while also negating all calorie burn 🙂 ).

TUESDAY – Buns

Ooh wee! Bun is a good one! This was a hardcore squat and lunge workout that had my legs burning in the most wonderful ways. 🙂 In fact, it was so leg heavy that half way through (during a water break) I texted John that buns was kicking my buns, although I didn’t feel it in my butt. I definitely spoke to soon. No soon had I typed that, the workout changed and morphed into a glute burning incinerator. My quads and butt hurt for several days. 🙂

WEDNESDAY – Left late, had a date, no workout.

THURSDAY – Open House #2, Core

After getting home at almost 9:00pm, I decided to go ahead and workout. Having done Core before, I knew what to expect and figured I would at least survive. 🙂 Survive was the right word; I was tired, and while I did all the moves, I ended exhausted… and then slept hard! Core is incredibly hard on my wrists, even with my WAGS, and I end up modifying a large percentage of the moves. I don’t actually “pansy” on anything, but I utilize my power stands for virtually all planks and down dogs. It’s truly the only way I can get through the upper body intensive moves while allowing my wrists and forearms to heal from whatever stress or strain I’m currently experiencing.

FRIDAY – P90X3 Yoga

This was supposed to be Sweat, but I was super tired. My workout and work schedule has kept me flying by the seat of my pants, so I chose to have a yoga day instead. I haven’t done X3 yoga in FOREVER! That being said, it was interesting what poses I have improved upon and which have gotten worse in its absence. Crow is not an option. 😦 I LOVE crow… But my wrists/right forearm just won’t have it. Some of the standing poses, however, are MUCH improved. Twisted half moon was darn near impossible back in March when X3 arrived on my door one Sunday morning, but my balance and strength now allow me to at least pretend I’m in an incredibly mediocre version of what was once simply pitiful. 🙂

As a side note, it super sucks that my wrists – my right wrist and forearm in particular – are so messed up currently. I’m not totally sure when this happened. I’ve had a level of discomfort that then leads to numbness and general inflammation for as long as I can remember… at least a decade and then some. But this is something different. I am getting a sharp BURN in the base of my right hand that instantly jumps about an inch up my wrist. To be honest, I’ve only iced my wrist twice, so despite my frustration I’m not irritated enough to actually do anything about it. It’s just a bummer because I LOVE upper body, body weight floor moves of almost any kind. :/

SATURDAY – Sweat

I. Love. Sweat. It’s a great cardio! That’s all.

SUNDAY – Strength Intervals

This was my first go at Strength Intervals, and I have to admit it was far easier than I anticipated. Easy and short. :/ I ended up finishing Intervals and then adding in a round of X3 Isometrics. Man! That’s a great workout… I was never sure why it was employed so infrequently in P90X3, but it’s a great one and leaves your back and glute medius (upper outer butt) S   O   R   E. For this I will probably substitute a full body strength workout like Triometrics for this, as it was really too easy, or something like the bonus HIIT 20 that came with Piyo.

skinnystrong

 

2012-2014ss3

 

Another round of #TransformationTuesday made me curious to go back and compare some of my own pictures. The photo on the left is from the summer of 2012 when I ventured down to Hawaii. I really like this picture of me! That is one of my favorite shirts, and I was having a great hair day! 🙂 The picture on the right is from the summer of 2014, and I love this picture, too!

The difference between the two?

I started lifting weights and completely overhauled my diet. I quit buying pre-packaged frozen lunches. I went mostly vegetarian, and I discovered that protein powder after you workout actually does work in building muscle. The difference in the 2 pictures is a whole 5lbs, but the definition is TREMENDOUSLY DIFFERENT! I have always been skinny, but I’ve never been strong.

skinnystrong looks and feels much different than skinny.

PiYo- the 1st of an 8 Week Adventure!

Last week I received my new toy: Chalene Johnson’s new workout series PiYo! Piyo is as it sounds, a hybrid between Pilates and Yoga. After spending 90 days of hardcore lifting and sweating with Tony in P90X3 and 2 months of a random mixture of workouts, I was ready to get back to my original love of yoga. Piyo has all ready received all sorts of acclaim so this was an obvious purchase for me.

PiYo touts that with no weights or equipment, your body will gain strength, flexibility, and lean muscle. The 8 week program takes you through a combination of 8 workouts: Define Lower Body, Define Upper Body, Sweat, Core, Buns, Strength Intervals, Drench, and Sculpt. Because I ordered the program through teambeachbody.com (versus beachbody.com) I was able to get a bonus disk called Hardcore on the Floor, which is an optional swap for Core on some of the days. There is also an extra HIIT (High Intensity Interval Training) thrown in there.

Much like the other Beachbody programs, PiYo comes with a nutrition guide/eating plan to help you reach your goals. I’m trying to follow the eating plan better this go round… I may have indulged a bit on my Canadian vacation, and I’m still getting rid of the some of that week of semi-gluttony. 🙂

MONDAY – DEFINE LOWER (25 minutes)

I was soooo very excited to come home to my yoga mat Monday afternoon! The first day of PiYo you are actually scheduled to follow a video called Align: The Fundamentals. However, I was too pumped about receiving the DVDS the previous Friday and completed that video right then. 🙂 Align is an interesting video and one I wish some of the other BB programs would incorporate into their routines. Align basically teaches you the moves before you are expected to do them, also addressing form and which muscle groups upon which you should be focusing. Even having done yoga for years, I actually learned a couple of things, or rather found new ways of approaching certain poses. You only do Align once, so come Monday I jumped straight into Define Lower.

Hmm… well, I knew going into PiYo that I’m in pretty darn good shape. I’m more flexible than most, and perhaps these two points were working against this particular workout. Admittedly, I was bummed when it was done. While using lots of Warrior poses, tons of squatting, and lunges galore, I ended unsatisfied. IT WAS A GREAT WORKOUT, especially if you are just getting back into shape, but having the best leg muscles and flexibility of my life, Define Lower wasn’t close to enough intensity… at least when being compared to P90X3.

Chalene does a great job of teaching you the routine in an add-a-move format. You do one move for a while and then add a move to create a sequence. It’s all very fluid, using yoga (and yoga-ish) poses while keeping the pulsing momentum of pilates. I can see folks potentially being frustrated by not quite knowing what’s going on if they don’t have a background in yoga, but for those people I would simply suggest watching the workout first.

TUESDAY – DEFINE UPPER (35 minutes)

This is when I got bummed… According to the workout guide, Define Upper is supposed to be a 35 minute workout.

Not. Even. Close.

Define Upper literally starts where Define Lower left off. It was obviously filmed in one big session, and in editing they divided it into 2 workouts. There is no warm up, nothing preparing you for an arm workout. It just… starts. Super strange and very amateur feeling. That being said, the workout is closer to 18 or 20 minutes. The only way it would be 35 minutes is if you did Define Lower AND Upper in combination, which according to the Facebook PiYo for Women group is what a lot of people do.

Lame.

Upper has some cool moves including PiYo push ups and crunch push ups, which I enjoy tremendously, but it just doesn’t push you like I’m used to after the past 5 months. Honestly, I ended the workout concerned that I was going to lose the muscle I worked so hard to build in my arms with such a pansy workout (comparatively). I can totally see lots of people being sore after this workout who are just starting out, but for anyone who already has a healthy muscle build they just aren’t going to feel the muscle fatigue needed to keep that up. It also seemed like about half of the minuscule amount of time was actually a core workout versus upper body.

All of that said, I was humbled by Define Lower. I have spoken to my incredibly bad wrists before, but PiYo (and yoga in general) is killing them. I have battled extreme tendonitis in both wrists for over a decade – the result of playing flute and typing – but the pressure on my hands is truly reaching a new level of pain. Tuesday evening I ordered a pair of WAGS Gloves, which I will blog about separately as I see how they work out.

WEDNESDAY – SWEAT

And OOOOOH did I sweat!

7 minutes into Sweat, the first drip fell from my nose. I was soaked, something that isn’t a regular occurrence for me. This redeemed PiYo in my eyes. After two consecutive days of “eh”, Sweat kicked my butt, and that was welcome.

This is flow cardio; you add to each sequence one move at a time until you have built a 4-5 move routine that doesn’t slow down, doesn’t give much time for breath, and left my wrists ACHING. I had to adjust many of the moves to, including the MANY tricep (AKA military) push ups, use my fists instead of the palms of my hands. An overabundance of low lunge moves left my hip flexors mighty sore the next day, and I am all about sore. 🙂

Immediately realizing how wonderful Sweat was, I made a decision: the two Define workouts simply won’t fly. Week one is supposed to have 2 rounds of Defines, and the wondrous agony of Sweat confirmed for me I needed something more hardcore for at least one of those rounds. Therefore, instead of a second round of Define Lower and Upper, I would replace them with Eccentric Lower and an upper body workout from P90X3. And so my PiYo/X3 Hybrid was born.

The heavens opened, the angels sang, and my shirt stank.

🙂

THURSDAY – NADA

Because I did Align the Friday before, I actually was ahead a workout for the week. An energy zapping day at work called for sushi instead.

FRIDAY – NADA

I say I did nothing. I bounced around at a band party like an idiot the first half of the day and then was attacked by a nap Friday afternoon. I’m sure I burned plenty of calories. Having completed 2 weeks of summer band and a successful week of clean eating, a Chuy’s Grandma’s Rockin’ Rita was a necessity.

The PiYo schedule had me resting on Friday, so I figured this was an acceptable swap.

SATURDAY – ECCENTRIC LOWER

A return to P90X3 was welcome. 🙂 I love that silly program! I love the dumb jokes! I love that I know what I’m doing. 🙂 You can see my write-up of Eccentric Lower here. I woke up today with sore hamstrings, sore quads, and a butt that requires a ton of pigeon today.

SUNDAY – DEFINE UPPER + 1/4 of THE CHALLENGE

Today I got to try out my new fancy gloves that arrived yesterday! My next write up will be on the gloves. I added extra reps to the PiYo arm moves, especially the crunch push ups. Even with the gloves, my wrists are sill inflamed enough that I need the power stands for my push ups. I kept them close to my yoga mat the whole time for quick use. The added reps made Define Upper closer to what I have come to expect from workout.

Still having some energy in there, I did 2 sets of regular pull ups and regular push ups followed by 2 sets of chin ups and military push ups. An added bonus of some dolphin pose and I was done.

KNOWING ALL OF THAT…

I was impressed with the cardio element but disappointed with the toning as it didn’t leave me with a tried and true burn or fatigue. I did, however, really like how much it focused on my hip flexors which are ridiculously tight. I’m excited to see what Week 2 brings as it mixes in 2 days of Core in place of the 2nd round of Define. Hopefully the gloves will help me some regained freedom on my hands again, but more time is needed before we see those results.

On to Week 2!

P90X3 – DONE!

finish-start

 

BAM!

3 months ago I “pushed play”, as the Beachbody community would say, and now 90 days later I have reached the finish line! I’m really proud of myself and happy with the results that come with working your ass off… figuratively and literally… except that technically I have worked my ass UP. 🙂

So – visual results (Day 1, 30, 60, & 90 respectively):

90daysfront

Legs are the big winners here I believe.

90daysside1

Shoulders, a little ab, and butt win!

90daysback1

Hard to see with this particular sports bra, but my back has greatly improved, especially my pull up muscles.

And a bit of silliness…

Day1&90flexbw

OVERALL REVIEW:

P90X3 is a good workout. I’m a member of (prepare to barf a little) a P90X3 for Women group on FB, and these women lament constantly about how 30 minutes just doesn’t push them. I have to repeatedly bite my virtual tongue, because if these chicks aren’t totally worn out after these particular 30 minute workouts, they are not pushing themselves with any sort of real intensity. I can (and have) lolly-gagged through a couple of days for one reason or another and ended without having broken a bit of sweat, even having done all the moves. Other days, I pushed to the max and was dripping. While only half an hour, the workouts are intense and some of the moves difficult but by no means impossible. There are a couple I still can’t do, but it will happen… eventually. 🙂

Tony Horton is silly and a huge dork. This obviously appeals to me. 🙂 I love that no one takes themself too seriously on the screen. The cast seems to genuinely enjoy their workout, and they should – it’s fun!

Admittedly, my body was torn down far more with some of the old school P90X regular workouts, but two things:

  1. I don’t have time or energy to spend an hour working out after a day at school.
  2. The pictures prove that the program is indeed effective.

Do I recommend P90x3 to those of you interested? YES.

I’m pretty pleased. 🙂 I don’t have my 4-pack yet, but it’s coming. I have made big gains in pure strength as evident by my pull up (I can now do 4 in a row!) and chin up success, and I had gains in muscle mass everywhere but especially in my legs and butt. 🙂 It’s been a great 90 days, but as my original picture suggests, this finish line is the start of the next part of the process.

Tomorrow I start the Elite Block (or my version of it) – a slightly more hardcore month:

  • PAP Upper & Ab RipperX
  • PAP Lower
  • Yoga
  • PAP Upper & Ab RipperX
  • PAP Lower
  • Pilates
  • Rest/Dynamix

Be healthy!

Sweat. Eat your veggies. Sleep. Yay!

Breakfast Quinoa: Take 1

HEB has stopped carrying all of my favorite super healthy oatmeals… Which tells you exactly what the people of this area are NOT buying. 😦 So I’ve decided to experiment with breakfast quinoa! Quinoa has far more protein than oatmeal (with protein consumption being a problem for me), higher fiber content, and is a source of complete protein – meaning quinoa has every amino acid your body needs to work.

BREAKFAST QUINOA EXPERIMENT RECIPE ONE:

  • 1/4 cup dry quinoa
  • 1/4 water + 1/4 cup vanilla almond milk
  • couple of drops of vanilla
  • 1/8 tsp cocoa powder
  • sprinkle of cacoa nibs
  • small swirl of agave syrup
  • dash of cinnamon

Well, guess what happens when you try to cook almond milk on the stove… It gets super duper foamy and expands beyond the limits of traditional physics. Seriously, almond milk could be used to demonstrate how a very small amount of concentrated matter can expand almost infinitely to create the universe as we know it. It was crazy.

I let the quinoa cook down for a few minutes while trying to keep the foam at bay, and then I added enough water to just cover the quinoa and a few drops of vanilla. After about 10ish minutes, or until the quinoa rings started popping, I turned the heat off and added a drizzle of almond milk back to the pot. The quinoa continues to absorb liquids, so I let it soak in the vanilla goodness. Meanwhile, I added in the cocoa powder, cacoa nibs, cinnamon, and the agave. A little stir and it was time for breakfast.

It was pretty dang good! 🙂 Actually, it was really enjoyable. It definitely has the texture of quinoa, which might be a turn off to some, but the flavor was nice. I can see this being a good base for a number of varieties of quinoa “oatmeal”.

Edit for next time: try soy milk or coconut milk… must find something that doesn’t foam as much. Or perhaps, cook in water and add almond milk only at the end.

Block 3, Week 2 DONE!

It has been exceptionally hard these last two weeks to find the time to sit down with my laptop for anything not work related. School lets out for the summer this Friday, so I’ll have time for ME again! 🙂

I’ve been good about keeping up with my workouts despite my inability to blog about them. Block 3 seems completely random. I know it’s all about muscle confusion, but I do enjoy the regular schedule of the previous 2 blocks.

  • MONDAY – DECELERATOR – I really like this one. I enjoy that it’s a total body workout, plus I want every opportunity to try the crane cracker push ups again. 🙂 BTW… I couldn’t do them this week either! Monday was Memorial Day, and I spent the bulk of my time with John. I didn’t even start this workout until almost 9:00pm which was dumb. I could only truly give about 75% effort.
  • TUESDAY – MMX – I did NOT enjoy this workout this week. Perhaps it was the humidity, perhaps it’s the end of school year pressure pushing down on me (sing that last part like Queen), but every sprawl move was torture. I did them all, but I didn’t like it.
  • WEDNESDAY – Spring Concert – My band gave their final concert of the year, and there was no exercise save the ridiculous waving of my baton. 🙂
  • THURSDAY – I doubled up in a strange way. Thursday should have been Triometrics, but I didn’t want to miss Eccentric Upper so I combine that with Pilates. EU+P=sore biceps&hip flexors
  • FRIDAY – MY BIRTHDAY!!! – Friday I turned 32, and my dude did a spectacular job of making me feel very loved. We went out for dinner that night, and I didn’t even consider P90X3.
  • SATURDAY – ECCENTRIC LOWER – One of my goals in this program is butt transformation. 🙂 This week I used 15lb dumbbells for the weighted squats and lunges, and boy do I feel it today!
  • SUNDAY – I probably should have gone back and down Triometrics today so that in the end I can say I have only skipped yoga that once, but instead I spent 3 hours mowing, weed-eating, mulching, digging, sweating… I feel like I probably burned just as many calories in that 3 hours as I would have doing Triometrics, plus my yard looks livable again!

I have 3 weeks left!!! EXCITING! My weight is actually up a couple of pounds, but I’m going to assume that some of that is muscle mass. I’m proud of the hard work I’ve done, and while my before and after pictures are not going to be crazy huge changes since I wasn’t super out of shape, I can feel the difference in strength, endurance, and confidence in how I look. Heck, I mowed in a bikini top today! 😉

Briny Disaster… X-P

Well, that was a disaster.

Image

I was very excited for a round two of my delicious Sesame Shrimp and Garlicy Quinoa! I stood at the fish counter this afternoon considering a small piece of sockeye salmon but instead was tempted by the gastromemory of my quinoa concoction from a few weeks ago.

I have a strong feeling that I double salted the quinoa…

But the green beans were quite tasty!

I EAT

To all the critics out there:

I EAT.

Not only do I eat, but I eat extremely healthy 95% of the time. The interesting thing about eating healthy is that it doesn’t generally add to your food stores AKA fat.

About 2 years ago, I started eating mostly vegetarian after watching a string of horrific food documentaries. Yes, Shanna (my semantic-crazed sister), mostly vegetarian. I eat fish regularly, and very occasionally I eat other meats. My diet is primarily vegetarian. And while I’ve cut out milk, I still do eat cheese and yogurt.

A lot of calorie excess goes away when you cut out meats. Some of that comes from the type of preparation and the sauces; some of that comes from the kinds of food you are cutting out. Despite that, I keep track of what I’m eating throughout the day. In the past I’ve used Lose It!, but I recently switched to MyFitnessPal as it has a better database for restaurant and supermarket foods. I don’t use these apps necessarily for the calorie counting but more for the accountability that comes from having to log a candy bar.

Along with the workout program, the P90X line of products comes with a nutrition guide that helps you know what to eat and how much. You answer a series of questions about your size, your daily lifestyle/energy expenditure, etc, and then it gives you a calorie level to aim for. As a woman of 130lbs or less, with a moderate activity level outside of working out, and wanting to maintain my current weight, I am allotted 1800 calories a day. Knowing that the average daily calorie consumption is estimated at 2000 calories/day and knowing that I am a fairly small girl with a slight frame to begin with, 1800 calories/day is a fair frame within to work.

The nutrition guide further tells you how many servings of protein, carbs, and fats you should have per meal or per snack. Throughout the course of the day, 50% of my calories should be healthy carbs (veggies, fruits, healthy grains), 25% proteins (for me through eggs, egg-white based protein powder, nuts, yogurt, etc), and 25% healthy fats (nuts, avocados, coconut and olive oils). Although I don’t follow the exact spreading out of each of theses servings like the guide suggests, my daily intake hits this almost exactly based on the diet analysis of MyFitnessPal… another reason I log everything I’m eating.

Here’s an example of my daily log:

Screen Shot 2014-04-27 at 7.43.43 PM

This is from today. I haven’t logged dinner yet as John is making fish tacos right now, but this gives you an idea. Based on the percentages from above, each day I am aiming for 225g of healthy carbs, 40g healthy fats, and 135g of protein. I probably won’t make it to my protein goal today, though I’m usually pretty good about meeting that on a normal school day. I’m already 3g of fat over, and my sugar intake was crazy high because of the maple syrup from breakfast. Plus, there was that bloody mary… 🙂

A normal day looks more like this:

Screen Shot 2014-04-27 at 1.51.43 PM

The numbers at the bottom are off as I had accidentally given MyFitnessPal the ability to determine my numbers, and it changed all my settings. This was pre-sushi dinner with John, so my protein numbers would have gone up dramatically, as would the calorie count. 🙂 My vegetable intake wasn’t as high as it usually is due to sushi time.

I’m not a numbers nazi, but I also think there is nothing wrong with knowing exactly what is going in. I definitely haven’t always held myself accountable to what I choose to eat, and there are still moments when we, say, visit In and Out Burger at 11:30pm. I have eaten an entire bag of cheese puffs in one sitting by myself. I can for certain do the same thing with a huge bag of Funions, and in a moment of extreme stress eating, I have allowed myself to consume a case of Butterfingers over the course of about a month… yes, a case… but we were getting ready to take the band to Seattle, and Jenna was pregnant… Let’s call it sympathy eating. 🙂 But now that I know what it feels like to eat healthy and in the right configurations, I feel gross and sluggish when I eat poorly.

When I graduated college I was 20lbs heavier. I lost a lot of that when I started cooking at home. My current weight has remained steady for about a year and a half which, yes Mom, is heavier than I was in high school. Interestingly, in the last year, my weight has remained the same yet I have gotten smaller and dropped a pant size… Science and nutrition tells us that I have converted fat to muscle. 🙂 Woohoo!

So, yes Mom, I eat. 🙂 You can cross that particular item off your list and worry about me for so many other reasons. 🙂

Day 30 – Triometrics: the Ass Burner

week5d2

I realize I’m only 2 days into Block 2, but I am loving these workouts! Both Eccentric Upper and Triometrics have left my body exhausted and sore, that’s always a great sign!

I’m still wildly sore from Eccentric Upper. My lats, shoulders, and back hurt… in the best possible way! Luckily, I have a massage tonight! I had completely forgotten about it until I received my reminder email yesterday, and it couldn’t come at a better time. 🙂

TRIOMETRICS

This is a muscle burner. The “trio” part comes from each move having 3 different intensities within the time given: 20 seconds for “low” intensity, 20 for medium, and 20 for hardcore. Most of the moves I did all three levels, but there were a couple that continued the medium for 40 seconds instead – mostly some of the plyo moves.

  • Calf Raise Squats – Squat then reach over head on tip toes. Level 1 – reach for ground, 2 – touch the ground, 3 – fists on the ground
  • The Duper Skater – One leg deep squat with free leg reaching behind you. Level 1 – reach, 2 – kick in front, 3 – kick + touch floor with hand
  • Frog Jumps – Wide leg squat with a hop at the top. Level 1 – fingertips in prayer, 2 – fists to floor then to sky, 3 – palms to floor with tuck jump
  • Warrior 3 Squats – Squat while in warrior 3. Level 1 – arms to the back, 2 – airplane, 3 – arms reaching forward
  • Speed Skater – Just like in block one. Level 1 – 1 hop, 2 – 2 hops, 3 – 3 hops
  • Superman Lunge – Alternate lunge with torso kept leaning forward. Level 1 – step between lunges, 2 – skip, 3 – plyo
  • Sumo Kick – Wide leg squat reaching to ground, then at the top alternate legs with a snap kick. Level 1 – fingers to ground, 2 – fists to ground, 3 – palms to ground.
  • Run Stance Squats – This is kind of like the Spiderman move of block one, alternating which foot is in front. Level one – step between alternating legs, 2 – step and touch the floor, 3 – plyo
  • Iso Squat – One leg squats. Level 1 – opposite foot behind you, 2 – ankle touching ankle, 3 – opposite foot in front.
  • Slater Squat – A lot like a burpee :/ Level 1 -step back up, 2 – jump down and back up, 3 – jump up and tuck jump.
  • Duper 2 – One leg squat with opposite leg out to the side. Level 1 – leg out then knee up, 2 – leg out and touch the ground, 3 – leg out and straight the whole time and touch the ground
  • Jack Squats – Wide squat then hop to chair staying low. Level 1 – reach to ground in squat, 2 – tap the floor, 3 – tap and then X jump instead of chair
  • Hell’s Chair – Chair with right leg up, then left leg, then normal chair
  • Kablam – Right leg lunge, squat, left leg lunge. Level 1 – step between moves with hands in prayer, 2 – arm up and skip, arms swinging plyo

Seriously, triometrics made my butt BURN!!! Hardcore burn! I was tired and sweaty immediately! I’m a little disappointed because I’m not sore yet, and it’s 1:30pm… I was truly anticipating lower body hurt, but maybe it’s not designed to bring soreness as I still have Eccentric Lower later this week.

Block 2 makes me feel like a bad@ss!!!