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Old 03-22-13, 08:58 PM  
katmom
 
Join Date: May 2006
Location: Tennessee
Rozy, you are welcome! I will try to get Phase 2 out by Monday. I was having a hard time deciphering my Phase 2 scribbles and decided I might need to do a quick review of the DVD.
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Old 03-25-13, 05:37 PM  
suegy3
 
Join Date: Feb 2005
I meant to ask this yesterday...do these workouts have music?
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Old 03-25-13, 06:59 PM  
gigi
 
Join Date: Jun 2003
Because of this thread I just skipped At Home and joined virtual Skogg. So far I've done the first two workouts from level 2. The man stretches you out and he doesn't use the same stretches either. I think I'm going to love it!
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Old 03-26-13, 07:19 AM  
katmom
 
Join Date: May 2006
Location: Tennessee
Suegy3, when there is music, it is barely noticeable, so you could probabaly use your own choice of music.

Gigi, I agree the stretches are amazing. You will have to keep us updated about virtual Skogg.
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Old 03-26-13, 07:28 AM  
katmom
 
Join Date: May 2006
Location: Tennessee
PHASE 2; STRENGTH CLASS 1
3 circuits; 1.5 minutes work; 1 minute rest (sometimes shorter)

Squats; 1 minute
2-Hand Swings; 30 seconds

Good Mornings; 1 minute
2-Hand Swings; 30 seconds

Step Back Lunge (bell in rack); 1 minute
2-Hand Swings; 30 seconds

Windmill; 1 minute
2-Hand Swings; 30 seconds


PHASE 2; CONDITIONING CLASS 1
3 circuits; 1.5 minutes work; 30 seconds rest (maybe shorter)

1-Hand swings; 1 minute (30 seconds each hand)
Plank; 30 seconds*

Cleans; 1 minute (30 seconds each hand)
Plank; 30 seconds*

Press; 1 minute (30 seconds each hand)
Plank; 30 seconds*

Rack Squat; 1 minute (30 seconds each hand)
Plank; 30 seconds*

High Pull; 1 minute (30 seconds each hand)
Plank; 30 seconds*

Snatch; 1 minute (30 seconds each hand)
Plank; 30 seconds*

Circuit 2: Happy Birthday replaces Planks
Circuit 3: Down Dog replaces Planks


PHASE 2; POWER CLASS 1
3 circuits; 2 minutes work; cadence intervals; 1 minute rest (maybe shorter)
Cadence workout:
Circuit 1: Each move is performed every 5 seconds for 2 minutes; rest 1 minute before continuing to next move
Circuit 2: Each move is performed every 10 seconds for 2 minutes; rest 1 minute before continuing to next move
Circuit 3: Each move is performed every 15 seconds for 2 minutes; rest 1 minute before continuing to next move

You should go heavy with this workout especially for the third circuit. Cleans and push press are performed as double bell movements, but I just alternate hands. This workout has a demo that last about 7 minutes between the warmup and the workout. I would recommend watching the demo the first time to use this workout.

Floor Cleans
Push Press
Floor Snatch
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Old 03-26-13, 07:29 AM  
katmom
 
Join Date: May 2006
Location: Tennessee
PHASE 2; STRENGTH CLASS 2
2 circuits; 3 minute rounds; 1 minute rest (sometimes shorter)

Cleans; 5 reps per side
Squats; 5 reps per side

Bell Pushups; 10 reps
Triple Crush; 10 reps

Snatch; 5 reps per side
Drag Curl; 10 reps

Stiff Leg Deadlift; 10 reps
Figure 8 to Hold; 5 per side


PHASE 2; CONDITIONING CLASS 2
2 circuits; 2 minutes work; 30 seconds intervals; 1 minute rest (maybe shorter)

2-Hand Swing
Bell Popup

Push Press (crush)
Skaters Lunge w/Bell

Swing Squat
Hot Potato

Goblet Squat
Boot Strap


PHASE 2; POWER CLASS 2
3 circuits; 3 minutes work; 30 seconds intervals; 1 minute rest (maybe shorter)
10 reps per movement

2-Hand Swing
Scap Pushup
Triceps Pushup *

2-Hand High Pull
Scap Pushup
Triceps Pushup *

2-Hand High Pop
Scap Pushup
Triceps Pushup *

2-Hand Clean
Scap Pushup
Triceps Pushup *

Circuit 2: Replace Triceps Pushup with Spiderman Pushup
Circuit 3: Replace Triceps Pushup with Regular Pushup
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Old 10-16-13, 03:32 PM  
momofcha
 
Join Date: Nov 2001
Location: Illinois
Old thread alert!!!!

just reviving an old thread - thank you katmom for the breakdowns!! I've had these for a while, but only have done one workout!

I'm going to pull these out and give them a shot!

Has anyone been doing these for a while with any results to share???
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Old 10-23-13, 02:13 PM  
Juliepie
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Join Date: May 2008
Location: Chicagoland, IL, USA
Quote:
Originally Posted by shammy902 View Post
just reviving an old thread - thank you katmom for the breakdowns!! I've had these for a while, but only have done one workout!

I'm going to pull these out and give them a shot!

Has anyone been doing these for a while with any results to share???
I would like to know, too!
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Surely a person of sense would submit to anything, like exercise, so as to obtain a well functioning mind and a pleasant, happy life. --Socrates
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Old 10-23-13, 02:46 PM  
KateTT
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Join Date: Dec 2003
Location: Spicer, MN
I have been doing Skogg workouts (either from the dvd or their Virtual Skogg online classes) and LOVE them!!! I've been doing them since about April this year and just can't stop.
Love the formatting, love the instructor.
Great cues, great form tips and fun workouts.

My results: I have gotten a lot stronger!! Never in my mind thought I could do a shoulder press with 35 or 45 lbs, but I have with these workouts.
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