04-16-05, 12:28 PM | |
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Join Date: Nov 2001
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Impressions after 4 weeks of WHFN
I just wrapped up 4 weeks of doing the WHFN workouts, and I wanted to post my impressions, and how I modified the workouts to work for me.
First, I really enjoyed both the FitPrime and Kickbutt workouts. By rotating all of the workouts during this 4 weeks, I found that they really rotated well, and I didn't suffer from serious overtraining. My goal for these workouts were to create a rotation that would be similar to the Slim Series rotation, and their goal of putting your body in a very mild state of overtraining for maximum bodyfat loss. Here are my modifications: I always added at least a 30 minute cardio workout before each WHFN workout. For the FitPrime workouts, I opted to replace the push-ups and triceps dips with dumbbell work. For Pump, Metaboost, and Upper Body, I did dumbbell presses on an incline, decline, and flat position. For Lean, I did dumbbell flyes, again alternating between the three positions. For the push-ups in the Kickbutt workouts, I opted not to do the push-ups with one hand on the tall box. Instead, I did all of my push-ups with one hand on a push-up bar and the other hand on the ground. For some of the triceps dips, I opted to do chatarungas/close grip triceps presses. For the leg presses, I alternated between my 14" step and my 12" step depending on how I felt. For the cardio work, I used either my Billy balls, or 3-5 lb. handweights to make the cardio segments a bit tougher. I also used my medicine ball for some of the cardio moves. I have the last two weeks in front of me, so I'll post here what each week entailed starting with April 4th: Monday: Circuit Day Kickbutt Crunch Time FitPrime Crunch Time with Susan Harris-cardio portions only Abs Tuesday: Circuit Day Firm BSS3 One of Lisa’s cardio workouts (sorry, the names all run together) Kickbutt Floor burn Abs Wednesday: Circuit Day Firm BSS3 Lisa’s Advance Cardio Blast Kickbutt Strong Bear Abs Thursday: Circuit Day Bootcamp Cardio Live Kickbutt Fast Cheetah Abs Friday: Circuit Day BSS4 Allie’s workout-first 30 minutes FitPrime Upper Body Abs Saturday: Circuit Day Tae Bo AL#10-cardio only FitPrime Lower Body Abs Sunday: Cardio Day Tae Bo AL#11 Monday: Circuit Day Kimberly's Triple Threat-kickboxing only Kickbutt Push/Pull abs Tuesday: Circuit Day Kickbutt Steamin Cardio FitPrime Steamin Cardio-cardio sections only abs Wednesday: Circuit Day Firm BSS3 Lisa’s Cardio Blast FitPrime Metaboost Abs Thursday: Circuit Day CIA's Kimberly Spreen's bootcamp workout FitPrime Flex Posture Abs Friday: Circuit Day Tae Bo AL#10-cardio only FitPrime Pump Abs Saturday: Circuit Day Firm BSS4 Stephanie's Cardio workout FitPrime Lean Abs Sunday: As far as results go, I lost 4 lbs., most likely a bit more. I started my period this morning, and I always retain a lot of water, so I'll weigh myself again on Monday and see what my actual weight loss was. There was no change in my diet. I'm also very very pleased with the visual results. Due to the hematoma on my right butt cheek, all of my cardio is still low impact, so I didn't up the intensity of my cardio level.
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
04-16-05, 02:30 PM | |
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Join Date: Nov 2001
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Lisa, you're welcome. I'm glad I was able to help you start these workouts.
Hi Barb! Congrats on your results, too. Your rotation looks really good also. I see that you took a class that Randi teaches. LOL, Alta. At least you didn't say it was the size of Texas. Lisa, I sent a picture of my hematoma to Alta, so she now knows me as well as my mom and husband. LMAO! Poor Alta.
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Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
04-16-05, 02:35 PM | |
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Join Date: Nov 2001
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Thanks for all the great info and modification. But Debbie, you left out an important detail. How does Fatso feel about the WHFN workouts?
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Loretta "The difference between what we do and what we are capable of doing, would suffice to solve most of the world's problems."- Gandhi |
04-16-05, 02:39 PM | |
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Join Date: Nov 2001
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Hi Loretta. I think he's jealous of the WHFN workouts. He keeps jumping up on my high step when I'm trying to do step ups. Normally, he only bothers me during my cooldowns, and downward dogs. For some reason, he still hates downward dogs.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
04-16-05, 02:45 PM | ||
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Join Date: Nov 2001
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Quote:
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Goal:250 / Done:67 POSTURE CHECK! |
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04-16-05, 02:49 PM | |
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Join Date: Nov 2001
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Alta, you will do anything for a buck. Do I get some type of kickback from the sell of these photos?
I wanted to add how fantastic the cuing, form pointers, and visual pointers are in these workouts. I really can't recall any other workout that puts so much emphasis on form. I also like the slower pace of the step ups. I really don't care for this move, because most of the time, step ups are done too quickly. The slower pace really helps me focus on the muscles that are being worked. I have had mild DOMS everyday. The last time I was in a perpectual state of DOMS was during my P90X rotation.
__________________
Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008 |
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fitprime, kickbutt rotation, whfn, whfn rotation |
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