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Old 08-17-20, 10:41 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
Beachbody Muscle Burns Fat & Muscle Burns Fat Advanced

I bought the early access to the Beachbody Muscle Burns Fat (MBF) and Muscle Burns Fat Advanced (MBFA). I've decided to do the programs all the way through. I'll be following the modifier for any high impact and modifying some of the upper body work to compensate for my left shoulder (recovering from bursitis which is 90% gone).

They've released all the MBF workouts but the MBFA workouts are being released one day at a time starting 8/16/20.

MBF 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
2) Core Cardio
3) Upper Body Burn
4) Core Cardio (varies from other Core Cardio)
5) Full Body Burn
6) Power Ignite
7) Dynamic Recovery
Workout Length - 25-35 minutes
Backgrounders: They are at home and doing the workout "Zoomed" in?
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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 08-17-20, 11:19 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
BOD Muscle Burns Fat – Week 1

Day 1: Lower 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 matched Megan in the weights and felt pretty worked out at the end. I really like this 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:
Squats (12 reps)
Back Lunge (8 reps)
Combo: Two squats/one lunge (4 reps)
Repeat each side twice

BOD Rope (1 minute)

Block 2 – (two dumbbells):
Sumo Squat (12 reps)
Alternating Curtsey Lunge (10 reps)
Repeat 3 times

BOD Rope (1 minute)

Block 3 – Asymmetric (one dumbbell):
Side Lunge (8 reps)
Romanian Dead Lift (8 reps)
Combo: One side lunge/one Romanian Dead Lift (4 reps)
Repeat each side twice

BOD Rope (1 minute)

Block 4 – (two dumbbells):
Front Squat (dumbbells at shoulder height) – (10 reps)
Calf Raise (dumbbells at sides) – (16 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
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Old 08-17-20, 11:21 AM  
horusosiris
 
Join Date: Mar 2008
Location: Never Never Land
Kathy (or anyone who may know) - Can you tell me how this program is similar to and differs from The Work? I was considering doing MBF but I also like The Work (clean version). Thanks.
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Old 08-17-20, 11:26 AM  
Kathy G
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Location: USA
Quote:
Originally Posted by horusosiris View Post
Kathy (or anyone who may know) - Can you tell me how this program is similar to and differs from The Work? I was considering doing MBF but I also like The Work (clean version). Thanks.
I think the Work has more compound movements. MBF weight days have more traditional weight work with BOD rope cardio sprinkles (2 minutes). The Core Cardio workouts alternate cardio and ab/plank work.

I like both programs but I think MBF is more strength focused versus The Work which was more endurance focused.

ETA: I also think the The Work is harder than MBF. But MBF is harder than 21 Day Fix, lol.
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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 08-17-20, 11:30 AM  
horusosiris
 
Join Date: Mar 2008
Location: Never Never Land
Quote:
Originally Posted by Kathy G View Post
I think the Work has more compound movements. MBF weight days have more traditional weight work with BOD rope cardio sprinkles (2 minutes). The Core Cardio workouts alternate cardio and ab/plank work.

I like both programs but I think MBF is more strength focused versus The Work which was more endurance focused.
Thank you for the info. Since MBF is more strength focused, I will select that program.
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Old 08-17-20, 11:45 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
Quote:
Originally Posted by horusosiris View Post
Thank you for the info. Since MBF is more strength focused, I will select that program.
I think you'll really like it! I hope you come back and join in the thread with your thoughts.
__________________
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 08-17-20, 06:40 PM  
monterey vidiot
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Location: Monterey County, California
I look forward to trying this one when it doesn't cost extra. I was really glad to see that Megan Davies was the instructor. I really liked her in Clean Week a couple of years ago but hadn't heard of her after that until MBF.
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Old 08-18-20, 06:24 AM  
magmolmacmom
 
Join Date: Jan 2009
Location: Chicago Suburbs in Illinois
Thanks for the info. I am currently in my last week of LIIFT 4, which I love, and I'm looking for my next system. I am really interested in this one. This info will help me make a decision. Thanks again!
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Old 08-18-20, 08:52 AM  
laurajhawk
 
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Join Date: Sep 2005
Location: Colorado
Quote:
Originally Posted by magmolmacmom View Post
Thanks for the info. I am currently in my last week of LIIFT 4, which I love, and I'm looking for my next system. I am really interested in this one. This info will help me make a decision. Thanks again!
I also love LIIFT4 and MBF sounds better (for me) than I expected. Thanks for posting!! I'll definitely give it a try when it becomes generally available.
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Old 08-18-20, 10:05 AM  
Kathy G
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Join Date: Nov 2001
Location: USA
I agree with you all, I don't like the extra cost for early access but I think this is how Beachbody figured out how to make up for not producing dvds anymore.

Yes, Megan Davies is a really great trainer! She's encouraging but not a "cheerleader" and she gives great demos and form pointers.

Day 2: Core Cardio - Time: 34 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: I liked this workout because it moved fast and it didn’t seem like too much TIFTing even though only one move changed in the ab blocks. The AMRAP will be same as the other Cardio Core this week, I'm not sure if it stays the same the whole three weeks of the program. ETA: The AMRAP changes each Cardio Core Workout with (3) exercises from that workout.

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

Ab Block 1:
Crunches (12 reps)
Right Side Plank w/knee on ground (12 reps)
Mountain Climbers
Left Side Plank w/knee on ground (12 reps)
Repeat 2 times

Cardio Block 2:
Front to Back Jump with BOD ropes (30 seconds)
Wide Out Punch with BOD ropes (30 seconds)
Repeat 3 times

Ab Block 2:
Side to Side Crunches (12 reps)
Right Side Plank w/knee on ground (12 reps)
Mountain Climbers
Left Side Plank w/knee on ground (12 reps)
Repeat 2 times

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

Ab Block 3:
Side to Side Crunches (12 reps)
Right Lying Side Crunch (12 reps)
Mountain Climbers
Right Lying Side Crunch (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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