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Old 09-01-20, 02:08 PM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
I'm going to be taking a few days off work until the day after Labor Day. I plan to complete Muscle Burns Fat this week and start Muscle Burns Fat Advanced on Monday. I'll be back to update next week.

Day 16: Core Cardio - Time: 30 Minutes

Three Blocks of Cardio alternated with ab blocks - each cardio exercise is done for 30 seconds and ab exercises are about 12 reps.

Equipment needed: BOD ropes and either a paper or small white board for AMRAP and tally.

Thoughts: The AMRAP was the same as Day 2 & Day 9. You are supposed to keep a tally on your reps through the AMRAP and improve each week. So far I’ve gotten a little faster, not much but some, lol! The whiteboard helps with me remembering what’s next!

Cardio Block 1:
Kick Out with BOD ropes (30 seconds)
Skier Jumps with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 1:
Full Sit Ups (30 seconds)
Right Side Plank Up on Both Feet/Touch Bottom Foot (12 reps)
Plank - Out In/Out In/Plank Jack (30 seconds)
Left Side Plank Up on Both Feet/Touch Bottom Foot (12 reps)
Repeat 2 times

Cardio Block 2:
Twist Hop with BOD ropes (30 seconds)
Wide Out Punch with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 2:
Knee Tuck Sit Ups (30 seconds)
Right Side Plank Up on Both Feet/Touch Bottom Foot (12 reps)
Plank - Out In/Out In/Plank Jack (30 seconds)
Left Side Plank Up on Both Feet/Touch Bottom Foot (12 reps)
Repeat 2 times

Cardio Block 3:
Hopscotch BOD ropes (30 seconds)
Double Cross Jump with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 3:
Knee Tuck Sit Ups (30 seconds)
Right Side Plank Up on Both Feet/Lift Top Leg (12 reps)
Plank - Out In/Out In/Plank Jack (30 seconds)
Left Side Plank Up on Both Feet/Lift Top Leg (12 reps)
Repeat 2 times

As Many Rounds as Possible (AMRAP) for 4 minutes:
Skier Jumps with BOD ropes (4)
Wide Out Punch with BOD ropes (4)
Double Cross Jump with BOD ropes(4)
Jump Rope (20)
Add Round to Tally
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 09-11-20, 10:43 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
Day 17: Upper Body Burn - Time: 35 Minutes

Four Blocks - each exercise is done for 6-16 reps and there are two or three rounds.

Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 20 lbs., 15 lbs., and 10 lbs. dumbbells.

Thoughts: I really liked this upper body workout. I followed the modifier Lacee who didn’t jump with the BOD ropes.

Block 1 – Asymmetric (one dumbbell) reps are repeated on left/right:
Chest Press (16 reps)
Rotated Narrow Chest Press with four counts down/up (8 reps)
Combo: Two Chest Presses and one Rotated Narrow Chest Press (4 reps)
Repeat each side twice

BOD Rope (1 minute)

Block 2 – (two dumbbells):
Slow Chest Flye (8 reps)
Pullover with Arms in V Position (8 reps)
Repeat 3 times

BOD Rope (1 minute)

Block 3 – Asymmetric (one dumbbell):
Hinge Bent Over Single Row/Stand - Stand (8 reps)
Overhead Press (8 reps)
Combo: One Hinge Bent Over Row and One Overhead Press (4 reps)
Repeat each side twice

BOD Rope (1 minute)

Block 4 – (two dumbbells):
Kneeling Hip Swing – (6 reps)
Kneeling Side Shoulder Raises/Slow – (6 reps)
Repeat 3 times

BOD Rope (1 minute)

Day 18: Core Cardio - Time: 33 Minutes

Three Blocks of Cardio alternated with ab blocks - each cardio exercise is done for 30 seconds and ab exercises are also 30 seconds each.

Equipment needed: BOD ropes and either a paper or small white board for AMRAP and tally.

Thoughts: I really like the whiteboard to write the AMRAP, it's much easier to do and track! The AMRAP are the same on Tuesdays and Thursdays so you can track your progression.

Cardio Block 1:
Kick Forward with BOD Rope (30 seconds)
Split Jump with BOD Rope (30 seconds)
Repeat 3 times

Ab Block 1:
Penguins – Upper body lifted/touch outside of knees (30 seconds)
Cross Climber Plank Jacks (30 seconds)
Swimmers (superman/lifting arms & legs) - (30 seconds)
Cross Climber Plank Jacks (30 seconds)
Repeat 2 times

Cardio Block 2:
Twist Jump Side to Side with BOD ropes (30 seconds)
Low Rotational Chops with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 2:
Knee Tuck Up (full sit up grabbing knees) -(30 seconds)
Cross Climber Plank Jacks (30 seconds)
Swimmers (superman/lifting arms & legs) - (30 seconds)
Cross Climber Plank Jacks (30 seconds)
Repeat 2 times

Cardio Block 3:
Stationary Hopscotch with BOD ropes (30 seconds)
Sledgehammer with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 3:
Penguins – Upper body lifted/touch outside of knees (30 seconds)
Cross Climber Plank Jacks (30 seconds)
Superman Hold - (30 seconds)
Cross Climber Plank Jacks (30 seconds)
Repeat 2 times

As Many Rounds as Possible (AMRAP) for 4 minutes:
Split Jump with BOD ropes (4)
Low Rotational Chops with BOD ropes (4)
Sledge Hammers with BOD ropes (4)
Jump Rope (20)
Add Round to Tally

Day 19: Full Body Burn - Time: 35 Minutes

Four Blocks - each exercise is done for 8-16 reps and there are two or three rounds.

Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 20 lbs., 15 lbs., and 10 lbs. dumbbells.

Thoughts: I went slightly lower in weight than Megan because of my shoulders but still increased a little bit from last week. I followed the modifier Lacee who didn’t jump with the BOD ropes.

Block 1 – Asymmetric (one dumbbell) reps are repeated on left/right:
Swing to Overhead Press/Slow to Shoulder (16 reps)
Squat to Overhead Press (8 reps)
Combo: Swing to Overhead Press/Slow to Shoulder – Squat to Overhead Press (4 reps)
Repeat each side twice

BOD Rope (1 minute)

Block 2 – (two dumbbells):
The Machine - Hinge from Hips Row/Tricep Kickback(4 reps)
Narrow Squats with Weights at Side (12 reps)
Repeat 3 times

BOD Rope (1 minute)

Block 3 – Asymmetric (one dumbbell):
Split Squat Pulse (8 reps)
Hinge to Bent Row – Once - stand (8 reps)
Combo: One Split Squat Pulse /One Bent Hinge to Bent Row (4 reps)
Repeat each side twice

BOD Rope (1 minute)

Block 4 – (two dumbbells):
Alternating Bicep Curls – (16 reps)
Calf Raises and One Squat Hop – (6 reps)
Repeat 3 times

BOD Rope (1 minute)

Day 20: Power Ignite - Time: 27 Minutes

Three Blocks - each exercise is done for a rep count or for 40 seconds (whichever you finish).

Equipment needed: Weights (medium, light), BOD Ropes (fake jump rope), Mat (optional).

Thoughts: This workout is blocks of 5 – 10 minutes of Every Minute on the Minute (EMOM). I still think this is harder than the cardio workouts, my heartrate gets higher! I liked the Dumbbell Swing into Press better this week.

Block 1 – 5 minutes:
Dumbbell Swings into Press– Medium Weight (10 reps on each side or stop at 40 seconds)
Rest for 20 seconds
Repeat 5 times

Block 2 – 5 minutes:
Inchworm into 2 Push Ups (6 reps or stop at 40 seconds)
Rest for 20 seconds
Repeat 5 times

Block 3 –10 minutes / alternate exercises (one light dumbbell):
Sledge Hammer with In Out Hop (8 reps each side or stop at 40 seconds)
Cross Climber Plank Jacks (12 reps or stop at 40 seconds)
Repeat 5 times

Day 21: Dynamic Recovery - Time: 25 Minutes

Thoughts: This is the same workout as day 7 & 14.

Equipment needed: Mat (optional).

This workout is about half standing and half on the floor. The stretches are all athletic and Megan will work them into a “flow” where you do a couple of them consecutively so the movement flows. I really enjoyed this one especially the shoulder stretches which felt great on my shoulder!

Extra "On the Go" Workouts:
10 Minute Core Ignite (no weights)
On the Go Core Circuit (no weights) - 24 minutes
On the Go Full Body Burn (no weights) - 24 minutes
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 09-11-20, 10:47 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
I started Muscle Burns Fat Advanced (MBFA) this week. My initial thoughts are that it's definitely a step up from MBF and if you do the modifier moves it can be low advanced.

I'll be back to add the breakdowns later.
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 09-12-20, 06:09 PM  
gigi
 
Join Date: Jun 2003
Kathy, after starting this program twice and not being able to get past workout 2 or 3 due to illness and an injury, I just finished week 1 of MBF! I absolutely love it. I did the recovery workout 3 times this week. It has been a long time since a workout program has motivated me so I thank you for your detailed descriptions and all the information you provided. It was very much worth the early purchase price for me as I was in a workout funk. I'd workout for 3 days, not workout for 4. And I'd have to talk myself into those 3 workouts and they just seemed to drag on. I start week 2 tomorrow!

P.S. I love the asymmetric sections. Very different from my normal mode of lifting. I really enjoyed Power Ignite.
__________________
Angela
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Old 09-26-20, 08:14 PM  
gigi
 
Join Date: Jun 2003
Kathy, I find my shoulders and upper back to be extremely sore during MBF. I'm finally figured it it may be from gripping the ropeless skipping rope too tight. I can't seem to loosen my grip and get my wrists to do the work, especially when I'm tired.

I'm trying to decide if I want to do another round of MBF or move on to MBFA. Have you started MBFA? Upon preview I like that in the weight workouts the Megan Minute seems to be heavier weight work.
__________________
Angela
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Old 09-27-20, 06:19 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
Hi Angela!
First, so happy that you are feeling better! Great job on completing a round of MBF! Yeah, the jump rope segments are my least favorite of the program. The next round I do, I’m going to substitute other “HIIT” moves instead. The soreness in your shoulders and upper back may be connected to it. I can’t move it as fast as they do though, I’m just not that coordinated!

I did one week of MBFA and then had a family medical situation. I kind of fell off track with it because I just needed to do things that I enjoyed like running on my treadmill and Cathe Live. I found MBFA starting to have a dread factor for me. I really enjoyed MBF but MBFA started feeling like it was hard for the sake of being hard without any real added benefit (hope that makes sense). I had the same issue with 21 Day Fix Extreme.

But, I am going to do the last two weeks of MBFA starting tomorrow. I want to finish before Cathe’s Perfect 30 and Beachbody’s 30 Day Breakaway are released in October.
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 09-27-20, 10:17 AM  
horusosiris
 
Join Date: Mar 2008
Location: Never Never Land
Quote:
Originally Posted by Kathy G View Post
Hi Angela!
First, so happy that you are feeling better! Great job on completing a round of MBF! Yeah, the jump rope segments are my least favorite of the program. The next round I do, I’m going to substitute other “HIIT” moves instead. The soreness in your shoulders and upper back may be connected to it. I can’t move it as fast as they do though, I’m just not that coordinated!

I did one week of MBFA and then had a family medical situation. I kind of fell off track with it because I just needed to do things that I enjoyed like running on my treadmill and Cathe Live. I found MBFA starting to have a dread factor for me. I really enjoyed MBF but MBFA started feeling like it was hard for the sake of being hard without any real added benefit (hope that makes sense). I had the same issue with 21 Day Fix Extreme.

.
After doing ten days of MBF, I did MBFA. MBF seemed easy. Most of the time I subbed other hiit workouts for the jump rope segments. I did enjoy the workouts and especially Megan but the same format throughout and the jump rope segments began to be a bit monotonous.
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Old 09-27-20, 08:14 PM  
gigi
 
Join Date: Jun 2003
Quote:
Originally Posted by Kathy G View Post
Hi Angela!
First, so happy that you are feeling better! Great job on completing a round of MBF! Yeah, the jump rope segments are my least favorite of the program. The next round I do, I’m going to substitute other “HIIT” moves instead. The soreness in your shoulders and upper back may be connected to it. I can’t move it as fast as they do though, I’m just not that coordinated!

I did one week of MBFA and then had a family medical situation. I kind of fell off track with it because I just needed to do things that I enjoyed like running on my treadmill and Cathe Live. I found MBFA starting to have a dread factor for me. I really enjoyed MBF but MBFA started feeling like it was hard for the sake of being hard without any real added benefit (hope that makes sense). I had the same issue with 21 Day Fix Extreme.

But, I am going to do the last two weeks of MBFA starting tomorrow. I want to finish before Cathe’s Perfect 30 and Beachbody’s 30 Day Breakaway are released in October.
I totally understand needing to do what satisfies your soul especially during family situations. Thankfully for me MBF and MBFA (so far after day 1) are what I need to keep me on track right now. I did MBFA day 1 tonight and the recovery workout. I'm don't think I love MBFA's recovery workout and may sub my own recovery workout...we'll see. I need to get a thicker mat for my knees. I purposely jump roped with a lighter foot making myself not grip the jump rope handles so tight and making sure my back was relaxed and shoulders were not scrunched. I dropped the jump rope for high knees.

I am looking forward to the recovery and weight workouts of Cathe's Perfect 30.

I don't even know what Beachbody's 30 Day Breakaway is but I'm going to find out now that you've mentioned it.

I hope your family situation improves and thanks for the response!
__________________
Angela
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Old 09-30-20, 02:58 PM  
Kathy G
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Join Date: Nov 2001
Location: USA
horusosiris - Great job! Yes, I so agree! The cardio especially was starting to have a dread factor for me. I think it needs more variety. But the weight workouts are awesome! Time flies and I enjoy them quite a bit.

Angela - Yes, the same recovery workout for three weeks gets old. I like them but I'm not sure if I'd do them on their own. I am so looking forward to Perfect 30 after the great clips! 30 Day Breakaway is going to be a new Beachbody program that combines 20 minutes weights with 20 minutes of run/walk intervals. They have a sample workout up on BOD if you're interested. I am definitely buying the early access for that one!
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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Old 09-30-20, 03:06 PM  
Kathy G
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Join Date: Nov 2001
Location: USA
MBFA General information:
Trainer - Megan Davies
Music - Yes, there's music and some of the moves are on the beat
Duration - Both programs are three weeks long
MBF Workouts each week are:
1) Lower Body Burn Advanced
2) Core Cardio Advanced
3) Upper Body Burn Advanced
4) Core Cardio Advanced (varies from other Core Cardio)
5) Full Body Burn Advanced
6) Power Ignite Advanced
7) Dynamic Recovery Advanced
Workout Length – 35- 40 minutes (sometimes a little longer with stretches/end talk)
New: Megan Minute is an added exercises that’s similar to the previous exercise with one or two dumbbells.
Backgrounders: They are at home and doing the workout "Zoomed" in? The same from MBF.


BOD Muscle Burns Fat Advanced – Week 1

Day 1: Lower Body Burn Advanced- Time: 43 Minutes

Four Blocks - each exercise is done for 8-20 reps and there are two or three rounds.

Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 20 lbs., 15 lbs., and 10 lbs. dumbbells.

Thoughts: I matched Megan in the weights and felt pretty worked out at the end. I really like the addition of the Megan minute to the workout! I followed the modifier Lacee who didn’t jump with the BOD ropes.

Block 1 – Asymmetric (one dumbbell held at shoulder height) reps are repeated on left/right:
Step to Sumo (8 reps)
Front Lunge to 1 or 11 o’clock (8 reps)
Combo: One squats/one lunge to 1 or 11 o’clock (4 reps)
Repeat each side twice

Megan Minute: Sumo Squat with two dumbbells

BOD Rope (1 minute)

Block 2 – (two dumbbells):
Swing to Rack (20 reps)
Narrow Squat w/dumbbells at shoulders (10 reps)
Repeat 3 times

Megan Minute: Swing to Rack

BOD Rope (1 minute)

Block 3 – Asymmetric (one dumbbell):
Split Squat (16 reps)
Knee Drive (16 reps)
Combo: Two Split Squats/Two Knee Drives (4 reps)
Repeat each side twice

Megan Minute: Alternating Reverse Lunge (2 dumbbells)

BOD Rope (1 minute)

Block 4 – (two dumbbells):
Romanian Deadlift – (12 reps)
Calf Raise Left/Right/Both (dumbbells at sides) – (20-24 reps)
Repeat 3 times

Megan Minute: Romanian Deadlift

BOD Rope (1 minute)

Day 2: Core Cardio Advanced- Time: 38 Minutes

Three Blocks of Cardio alternated with ab blocks - each cardio exercise is done for 30 seconds and ab exercises are about 12 reps.

Equipment needed: BOD ropes and either a paper or small white board for AMRAP and tally.

Thoughts: The cardio segments are a little more complex. ETA: The AMRAP changes each Cardio Core Workout with (3) exercises from that workout.

Cardio Block 1:
High Knees with BOD ropes (30 seconds)
Lunge Complex with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 1:
Bicycles (16 reps)
Legs in air/Reach side to side (12 reps)
Plank to Bear Hops (12)
Down/Down/Up/Up Plank (6 reps)
Repeat 2 times

Megan Minute: Seated (leaning back) Dumbbell Side to Side

Cardio Block 2:
Butt Kick with BOD ropes (30 seconds)
Roll Punch with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 2:
Bicycles w/three rotations and kick out (8 reps)
Legs in air/Reach side to side (12 reps)
Plank to Bear Hops (12)
Down/Down/Up/Up Plank (6 reps)
Repeat 2 times

Megan Minute: Crunch and bring knees in w/one dumbbell

Cardio Block 3:
X Jump with BOD ropes (30 seconds)
Lateral Jump to 3 High Knees with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 3:
Bicycles w/three rotations and kick out (8 reps)
Cross V Up (12 reps)
Plank to Bear Hops (12)
Down/Down/Up/Up Plank (6 reps)
Repeat 2 times

Megan Minute: Put two dumbbells on floor with space/flutter legs between wts.

As Many Rounds as Possible (AMRAP) for 6 minutes:
Lunge Complex with BOD ropes (4)
Roll Punch with BOD ropes (4)
Lateral Jump to 3 High Knees with BOD ropes (4)
Jump Rope (20)
Add Round to Tally

Day 3: Upper Body Burn Advanced - Time: 40 Minutes

Four Blocks - each exercise is done for 6-16 reps and there are two or three rounds.

Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 15 lbs., 10 lbs., and 8 lbs. dumbbells.

Thoughts: I really liked the combination of exercises in this workout. I followed the modifier Lacee who didn’t jump with the BOD ropes.

Block 1 – Asymmetric (one dumbbell) reps are repeated on left/right:
Decline Chest Press w/hip lift (8 reps)
Tricep Press w/palm forward (8 reps)
Combo: One chest presses and one Tricep Press w/palm forward (4 reps)
Repeat each side twice

Megan Minute: Decline Press (hips up) w/left arm/right arm/both arms

BOD Rope (1 minute)

Block 2 – (two dumbbells):Tricep Pushups – no weights (8 reps)
Kneeling Shrugs (12 reps)
Repeat 3 times

Megan Minute: Standing Shrugs

BOD Rope (1 minute)

Block 3 – Asymmetric (one dumbbell):
Kneeling Back Row (16 reps)
Slow Kneeling Hammer Curl (8 reps)
Combo: One Bent Over Row and One Shoulder Kneeling Hammer Curl (4 reps)
Repeat each side twice

Megan Minute: Beast Rows (Bear Crawl position/Row)

BOD Rope (1 minute)

Block 4 – (two dumbbells):
Shoulder Press – (8 reps)
Hinge Alternating Kick Back – (12 reps)
Repeat 3 times

Megan Minute: Push Press w/Slow Lower down

BOD Rope (1 minute)

Day 4: Core Cardio Advanced - Time: 39 Minutes

Three Blocks of Cardio alternated with ab blocks - each cardio exercise is done for 30 seconds and ab exercises are also 30 seconds each.

Equipment needed: BOD ropes and either a paper or small white board for AMRAP and tally.

Thoughts: I felt like this workout was slightly easier than the other Cardio Core from Day 2. I’m not a fan of Bear Hops at all! I’ve been writing down the AMRAP on a small whiteboard and it really helps!

Cardio Block 1:
High Knees with BOD ropes (30 seconds)
Squat Jump Diagonal Reach with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 1:
Circle Crunches (30 seconds)
Plank to Bear Hop (30 seconds)
Skydivers (30 seconds)
Plank to Bear Hop (30 seconds)
Repeat 2 times

Megan Minute: Sitting down – Lean Back – Shoulder Side to side with dumbbell

Cardio Block 2:
Butt Kicks with BOD ropes (30 seconds)
Skipping Side Lunge with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 2:
Hollow Walk (30 seconds)
Plank to Bear Hop (30 seconds)
Skydivers (30 seconds)
Plank to Bear Hop (30 seconds)
Repeat 2 times

Megan Minute: Full sit up (bent knees) with one dumbbell

Cardio Block 3:
X Jumps with BOD ropes (30 seconds)
Predator Jacks with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 3:
Hollow Walk (30 seconds)
Plank to Bear Hop (30 seconds)
Hollow Crunch (30 seconds)
Plank to Bear Hop (30 seconds)
Repeat 2 times

Megan Minute: Put two dumbbells on floor and lay back – lift legs between weights

As Many Rounds as Possible (AMRAP) for 6 minutes:
Squat Jump Diagonal Reach with BOD ropes (4)
Skipping Side Lunge with BOD ropes (4)
Predator Jacks with BOD ropes (4)
Jump Rope (20)
Add Round to Tally

Day 5: Full Body Burn Advanced - Time: 40 Minutes

Four Blocks - each exercise is done for 8-16 reps and there are two or three rounds.

Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 20 lbs., 15 lbs., and 10 lbs. dumbbells.

Thoughts: The Full Body workouts in this program are my favorite. I followed the modifier Lacee who didn’t jump with the BOD ropes.

Block 1 – Asymmetric (one dumbbell) reps are repeated on left/right:
Side Lunge to Clean (8 reps)
Push Press (8 reps)
Combo: One Side Lunge to Clean / One Push Press (4 reps)
Repeat each side twice

Megan Minute: Shifting Side Lunge w/two dumbbells

BOD Rope (1 minute)

Block 2 – (two dumbbells):
Sumo Squat with Bicep Curl at the Bottom (8 reps)
Reverse Flye with stand up between (6 reps)
Repeat 3 times

Megan Minute: Sumo Squat with two Dumbbells

BOD Rope (1 minute)

Block 3 – Asymmetric (one dumbbell):
Chest Press (16 reps)
Hip Raise with dumbbell (16 reps)
Combo: One Chest Press/One Hip Lift no weight (4 reps)
Repeat each side twice

Megan Minute: Slow Chest Press

BOD Rope (1 minute)

Block 4 – (two dumbbells):
Rotational Back Row – (16 reps)
Front to Back Lunge – (6 reps)
Repeat 3 times

Megan Minute: Renegade Row w/two dumbbells

BOD Rope (1 minute)

Day 6: Power Ignite Advanced - Time: 28 Minutes

Three Blocks - each exercise is done for a rep count or for 40 seconds (whichever you finish).

Equipment needed: Weights (medium, light), BOD Ropes (fake jump rope), Mat (optional).

Thoughts: This workout is blocks of 5 – 10 minutes of Every Minute on the Minute (EMOM). I find these workouts have more of a cardio affect than the Core Cardio workouts on my heartrate monitor.

Block 1 – 5 minutes:
Single Arm Floor to Shoulder Pull (10 reps on each side or stop at 40 seconds)
Rest for 20 seconds
Repeat 5 times

Block 2 – 5 minutes:
Loaded Beast to Push Up (Plank then spring up to push up) - (12 reps or stop at 40 seconds)
Rest for 20 seconds
Repeat 5 times

Block 3 –10 minutes / alternate exercises (one light dumbbell):
Loaded Squats/Squat Jumps with no weights (10 reps each or stop at 40 seconds)
Bear Hops (15 reps or stop at 40 seconds)
Repeat 5 times

Day 7: Dynamic Recovery Advanced - Time: 25 Minutes

Equipment needed: Mat (optional).

Thoughts: This workout is mostly on the floor with some upright/squatting or sitting. The stretches are all athletic and Megan will work them into a “flow” where you do a couple of them consecutively so the movement flows. She does a backbend sequence that I have to modify.
__________________
Completed Races:
(4) 50 milers
(2) 42 milers
(1) 50k
(10) Marathons
(2) 20 milers
(3) 25k’s
(16) Half Marathons
(1) 20k
(6) 10 milers
(1) 15k
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