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Old 11-12-18, 04:31 PM  
Maybelle
 
Join Date: Jan 2013
Quote:
Originally Posted by Sharaz View Post
If someone has a breakdown of each exercise per body part on hand I would like to see it
In case it's still helpful
1. Squats
2. Wide Squats (Plie)
3. Wide Grip Row
4. One Arm Row – 1st side
5. One Arm Row – 2nd side
6. Seated Reverse Flys
7. Stiff Leg Deadlifts
8. Push ups
9. Chest Press
10. Chest Flys
11. Tricep Kickbacks – 1st side
12. Tricep Kickbacks – 2nd side
13. Skullcrushers
14. Bicep Curls
15. Hammer Curls
16. Shoulder Press
17. Lateral Raise
18. Anterior Raise
19. Lunges – 1st side
20. Lunges – 2nd side
21. Core work with Ball
22. “Dead Bug”
23. Butterfly Crunches
24. Obliques
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Old 11-12-18, 08:16 PM  
Sharaz
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Join Date: Jul 2011
Location: South Florida
Maybelle - Thank you! I’m going to start using this workout in about a week and now I can set up the rotation better. This is a well rounded full body workout.

I think I would be fine with 2 Jari’s and 3 circuits. Not sure yet...
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Old 11-19-18, 11:02 AM  
suzannaerin
 
Join Date: Feb 2002
Location: Arlington, VA
I really like this no-nonsense, straight forward workout. It might not be the most exciting or entertaining session on the market, but it's perfect for my needs. Slower, deliberative rep count and plenty of form tips.

I did the upper body section yesterday and have some good DOMS!
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Old 11-20-18, 08:21 PM  
Sharaz
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Join Date: Jul 2011
Location: South Florida
Did the workout as a TEST...ETA below my feedback

I’m working from home because taking a metal break from my work gym. Used dumbbells. However, next time will use bands except for chest ( I do all pushups) because I feel more challenged and can keep better form. He goes slower than my other slow tempo workouts. I remember using the cable machines for back work with S&H and Slo-Mo. Cables and bands are good fit for these type of workouts.

Why he don’t count all the seconds??? I don’t want to think. I don’t look at the TV. I want you to count for me!! I like everything except this. Hopefully, they take notes for the next workout.

Loved the tempo.
They show good form.
Will work double arms for single back rows and triceps kickbacks.

I’m doing 3 circuits for cardio. This one fits well because I don’t want to work my heart to much. I will try it again this week with some modifications.
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Old 11-27-18, 03:52 PM  
ealakey
 
Join Date: Jan 2011
Location: Denver Area
Quote:
Originally Posted by suzannaerin View Post
I really like this no-nonsense, straight forward workout. It might not be the most exciting or entertaining session on the market, but it's perfect for my needs. Slower, deliberative rep count and plenty of form tips.

I did the upper body section yesterday and have some good DOMS!
Does anyone have a good idea how to turn this into a 2 day split? I made it through 60 minutes yesterday, a little long for me.

~Beth
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Old 11-28-18, 09:55 AM  
Sharaz
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Quote:
Originally Posted by bethlakey View Post
Does anyone have a good idea how to turn this into a 2 day split? I made it through 60 minutes yesterday, a little long for me.

~Beth
Legs + Pull - Legs, Lunges, Back, Biceps
Push - Chest, Shoulders, Triceps, Core
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Old 11-28-18, 08:22 PM  
ealakey
 
Join Date: Jan 2011
Location: Denver Area
Quote:
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Legs + Pull - Legs, Lunges, Back, Biceps
Push - Chest, Shoulders, Triceps, Core
Thanks! This will work much better for me.

~Beth
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Old 11-28-18, 09:23 PM  
Sharaz
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Quote:
Originally Posted by bethlakey View Post
Thanks! This will work much better for me.

~Beth
Perfect
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