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Old 07-05-13, 08:04 PM  
saffron
 
Join Date: Feb 2007
Location: Toronto
Thanks so much for the breakdowns!

Can someone please tell me how the following (book) exercises are subbed in the dvd workout?

Phase 2
Wkt 1 - TRX Fallout
Wkt 2 - TRX inverted row

Phase 3
Wkt 1 - Cable chop
Wkt 2 - Chin up with band

Thank you
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Old 07-07-13, 06:55 PM  
shaka02
 
Join Date: Aug 2006
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Originally Posted by saffron View Post
Thanks so much for the breakdowns!

Can someone please tell me how the following (book) exercises are subbed in the dvd workout?

Phase 2
Wkt 1 - TRX Fallout
Wkt 2 - TRX inverted row

Phase 3
Wkt 1 - Cable chop
Wkt 2 - Chin up with band

Thank you
Hi -
These are what I think were the subs:
TRX Fallout => hold a plank and extend one arm at a time
TRX inverted row => one arm bent over row
Cable chop => woodchop with a dumbell
Chin up => this one is hard to describe. You are in a bent over position. Hold your hands out to the side and then bend your elbows so that your hands are below the elbows. This is the start position. Then you rotate your shoulders so that your hands are at either side of your head. Then you extend your hands past your head. Then you reverse the movement back to the start position and repeat. I like the chin up much better in this slot!

Deb
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Old 07-07-13, 07:02 PM  
shaka02
 
Join Date: Aug 2006
Workout times

All times include quick foam roll and RAMP warmup. There are no cool downs at the end.

Phase 1
  • Strength 1, week 1 -3: 58 min
  • Strength 1, week 4: 71 min
  • Strength 2, week 1-3: 58 min
  • Strength 2, week 4: 68 min
  • Timed Metabolic: 35 min
  • Countdown Metabolic: 25 min

Phase 2
  • Strength 1: 58 min
  • Strength 2: 65 min
  • Timed Metabolic: 34 min
  • Complex Metabolic: 29 min

Phase 3
  • Strength 1: 66 min
  • Strength 2: 67 min
  • Countdown Metabolic: 44 min
  • Complex Metabolic: 31 min
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Old 11-23-13, 10:23 PM  
bzar
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Join Date: Feb 2002
Location: PalmTreeVille
I thought i'd create a file (attached a word document) that breaks down the minutes of the individual components.

if you want a traditional format, choose the premix that says "add warmup", then you'll have a sequence where you get the warm-up first, followed by the workout. there is no cooldown, so you could go back to the menu and choose the foam roller workout by itself.

if you choose the premix that adds all 3 components (foam roller, warmup, workout), you will get it in that sequence (foam roller, warmup, then workout).

unfortunately, the discs are not programmable where you can custominize a sequence.

the foam roller workout is IDENTICAL on all 6 discs.

If anyone sees any errors, please let me know!! i created the times in my document based on the times shown on the menu. i have only done about 3 of the workouts so far.
Attached Files
File Type: doc Drop2SizesDoc.doc (48.0 KB, 192 views)
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Old 11-29-13, 02:28 PM  
Jane P.
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Join Date: Oct 2001
Location: Colorado Springs
I did my own rotation. I do workouts A & B of what ever phase I'm doing on Monday and Wednesday and a Pilates workout on Friday. I do moderate cardio on Tuesday and Thursday. I started doing this after injuring my foot doing some of the metabolic moves, so I had to back off on the cardio. I also missed Pilates so I added a day for that.
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Old 03-12-14, 02:40 PM  
toaster
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Join Date: Jan 2002
Location: Rochester NY area
Sorry to recall a thread from the fall, but I just made a trade for these!

I assume that the guide to use the workouts M-W-F-S is just a guide? I would prefer to use the workouts from the set on M-T-Th-Sat, doing my own thing (mostly yoga & CS) on the other days. Does that seem doable?
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Old 03-12-14, 02:57 PM  
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Location: S. Illinois
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Originally Posted by toaster View Post
Sorry to recall a thread from the fall, but I just made a trade for these!

I assume that the guide to use the workouts M-W-F-S is just a guide? I would prefer to use the workouts from the set on M-T-Th-Sat, doing my own thing (mostly yoga & CS) on the other days. Does that seem doable?
I would think you'd want/need to separate the first two workouts. Maybe do Sun-T-Th-Fri? Or T-Th-Sat-Sun? My point is, it doesn't matter what day of the week you start, but I think the sequencing/spacing of the workouts should stay the same.

Donna
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Old 03-12-14, 03:23 PM  
katmom
 
Join Date: May 2006
Location: Tennessee
I hope this works. I have attached a PDF of the schedule from the D2S book.
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File Type: pdf D2S-schedule.pdf (12.7 KB, 177 views)
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Old 03-12-14, 04:10 PM  
toaster
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Thanks, Donna & katmom--katmom, that chart is very helpful!

I got some feedback from the FB group as well. I have no problem taking a day off between strength workouts (I'd probably do light yoga on something on the off days), but I'd rather have the metabolic workout planned for earlier in the week so that it's more like:

M=strength
T=metabolic
W=off
Th=strength
F=off
Sat=strength

Make sense? Also, it may seem weird, but I am used to my workout weeks starting on Monday, like the work week.
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Old 03-12-14, 06:57 PM  
katmom
 
Join Date: May 2006
Location: Tennessee
Beth, I think that schedule would work. Like you i prefer my workout schedule to start on Monday and I like to take off on Sunday.
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