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08-27-20, 11:58 AM | ||
VF Supporter
Join Date: Nov 2001
Location: USA
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Quote:
Here's more info on it: https://www.beachbodyondemand.com/bl...-control-freak
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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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08-28-20, 03:34 PM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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Angela, hope you're feeling better!
Day 12: 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 Rack with Feet Wide (16 reps) Hinge and Lean (8 reps) Combo: Two Swing and Rack / One Hinge and Lean (4 reps) Repeat each side twice BOD Rope (1 minute) Block 2 – (two dumbbells): Thrusters (16/12/12 reps) Bent Over Wide Row (12 reps) Repeat 3 times BOD Rope (1 minute) Block 3 – Asymmetric (one dumbbell): Split Squat to Knee Raise (8 reps) Hinge to Bent Row – Once - stand (8 reps) Combo: One Split Squat to Knee Raise /One Bent Hinge to Bent Row (4 reps) Repeat each side twice BOD Rope (1 minute) Block 4 – (two dumbbells): Decline Bench Press (Lift Hips Up) – (8 reps) Alternating Thigh Lift/Side Out on the Floor with hands on Dumbbells– (6 reps) Repeat 3 times BOD Rope (1 minute)
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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 |
08-30-20, 04:21 PM | |
Join Date: Jun 2003
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I got 3 days in with MBF then got COVID. I had head cold symptoms right after a negative test result then stated having fever and chills, body aches, and extremely tired. It is mild compared to so many others. I am tired but the worst is over. I will take another week off once I get a negative test then I want to start over with MBF. This makes me so thankful for overall good health and the ability to have awesome workout choices at home. I cannot wait to move again!
I teach in a mental health hospital so we are constantly exposed and sent for testing. I keep watching the workouts so I'll be ready to go once I'm in the clear.
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Angela |
08-30-20, 07:54 PM | ||
Join Date: Mar 2008
Location: Never Never Land
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08-31-20, 10:35 AM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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horusosiris - That's AWESOME! Great job! So happy that you really like the program.
Angela - Oh my gosh! So sorry to hear that it was Covid-19. I wish you a speedy recovery, take care of yourself! MBF and MBFA will be waiting for you when you feel better.
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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 |
08-31-20, 10:38 AM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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Day 13: Power Ignite - 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 still think this is harder than the cardio workouts, my heartrate gets higher! The Step Forward Dumbbell swings felt a little different and it took me a round or two to get a rhythm going. Block 1 – 5 minutes: Step Forward Dumbbell Swings – 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 Push Up (8 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 Hop (10 reps each side or stop at 40 seconds) Plank Jacks (40 reps or stop at 40 seconds) Repeat 5 times Day 14: Dynamic Recovery - Time: 25 Minutes Thoughts: This is the same workout as day 7. 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! Muscle Burns Fat - Week 3 Day 15: Lower Body Burn - Time: 38 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 again. This was the hardest of the lower body workouts, the sweat was pouring off me. Block 4: I modified to a “regular squat” for the second and third rounds because the close stance with the dumbbells pressed together put too much pressure on my knees (Megan gave this an option if it bothered you). 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:Squats (16 reps) Curtsy Lunge/Kickstand (8 reps) Combo: Two squats/one Curtsy Lunge/Kickstand (4 reps) Repeat each side twice BOD Rope (1 minute) Block 2 – (two dumbbells): Alternating back/forward lunge (8-10 reps) Slow Sumo Romanian Deadlift (10 reps) Repeat 3 times BOD Rope (1 minute) Block 3 – Asymmetric (one dumbbell): Slow Side Lunge (8 reps) Slow Kickstand Romanian Dead Lift/Leg Up (8 reps) Combo: One side lunge/one Kickstand Romanian Dead Lift/Leg Up (4 reps) Repeat each side twice BOD Rope (1 minute) Block 4 – (two dumbbells): Narrow Squat with dumbbells shoulder height/pressed together – (20 reps) Calf Raise – (20 reps) Repeat 3 times BOD Rope (1 minute)
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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 |
Tags |
bbod, beachbody, bod, mbfa, megan davies, muscle burns fat, muscle burns fat advanced |
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