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Old 08-27-20, 11:58 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
Quote:
Originally Posted by pharma_gal View Post
When will this program be available in the regular library meaning you won’t have to pay for early access? I will subscribe to BOD next year in Jan I am interested in this program as well as Autumns new Control Freak. Thanks!
9 Week Control Freak doesn't have a solid release date, it only says "9 Week Control Freak — Coming Winter 2020!"

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
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Old 08-27-20, 12:06 PM  
Kathy G
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Join Date: Nov 2001
Location: USA
Laura, I really didn't care for the sample workout of MBF/MBFA. The actual workouts use heavier weights. We're in the second week of MBF and Megan is using 20 lb., 17.5 lb, and 15 lb. dumbbells. The moves move slow enough that if you can go heavier than her, she encourages it. The rep range average has been 8-12 with some of the lighter weight exercises at 16 reps. Next week she will probably be using heavier weights, too.

Oh no Angela! I hope your test comes back negative. Take your time with recovery and come back to it when you're feeling ready. I hope you feel better soon!

Kate!!! Lol, I think you will totally enjoy this program as much as 80DO. December will be here before you know it and you can start it then... But next week you'll be able to give 10 Rounds a try. Let me know what you think of the weight work, I think you will love it!
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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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Old 08-27-20, 12:07 PM  
Kathy G
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Join Date: Nov 2001
Location: USA
Day 11: 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 used my new whiteboard to write the AMRAP and it was much easier to do and track! The AMRAP are the same on each Tuesday and each Thursday so you can track your progression.


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

Ab Block 1:
Bicycles (30 seconds)
Plank Jacks (30 seconds)
Skydivers (superman with legs folded) - (30 seconds)
Plank Jacks (30 seconds)
Repeat 2 times

Cardio Block 2:
Single Leg Hop with BOD ropes (30 seconds)
Low Rotational Chops with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 2:
Alternating Cross V Up (30 seconds)
Plank Jacks (30 seconds)
Skydivers (superman with legs folded) - (30 seconds)
Plank Jacks (30 seconds)
Repeat 2 times

Cardio Block 3:
Ali Shuffle with BOD ropes (30 seconds)
Sledgehammer with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 3:
Bicycles (30 seconds)
Plank Jacks (30 seconds)
Freestyle Swimmer (superman with arms extended overhead) - (30 seconds)
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
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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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Old 08-27-20, 01:30 PM  
laurajhawk
 
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Join Date: Sep 2005
Location: Colorado
Quote:
Originally Posted by gigi View Post
Kathy, I have previewed some of the MBFA workouts. Unfortunately, I have not been feeling well. I was tested for COVID yesterday and await results. I'm hoping just a bad head cold but I've had chills and sweats and aches along with being stuffed up. I have been exposed at work. I should have results by this afternoon. So, once I feel better I'm going to start over with the program since I only got 3 workouts in....
Angela, I hope you're well soon and I hope it's not COVID. Sending you healing vibes and hugs.
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- Laura

"Don't say 'I can't' ... say 'I presently suck at this thing.'" - Matt Meese, BYU Divine Comedy
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Old 08-28-20, 03:34 PM  
Kathy G
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Join Date: Nov 2001
Location: USA
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)
__________________
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 08-30-20, 07:14 AM  
horusosiris
 
Join Date: Mar 2008
Location: Never Never Land
I completed two weeks of the program. I really like it! Right now, I need a workout program that is solid intermediate and MBF fits the bill. On some days, I double up on the MBF workouts.
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Old 08-30-20, 04:21 PM  
gigi
 
Join Date: Jun 2003
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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Old 08-30-20, 07:54 PM  
horusosiris
 
Join Date: Mar 2008
Location: Never Never Land
Quote:
Originally Posted by gigi View Post
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.
I am so happy that you are recuperating and feeling somewhat better. It sounds as though you are taking it easy and listening to your body cues. Get better very soon. MBF will be waiting for you.
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Old 08-31-20, 10:35 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
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.
__________________
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 08-31-20, 10:38 AM  
Kathy G
VF Supporter
 
Join Date: Nov 2001
Location: USA
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)
__________________
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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