3-In-1 Kettlebell (Intermediate workout!)

The other workout I did today was the Intermediate workout from the 3-in-1 Kettlebell workout from Amy Bento. This is a Cardio/Sculpt workouts approx. 19 mins. After a warm-up Amy alternates kettlebells with floor cardio segments. The segments are swing & clean; jump rope; swing, clean, & press; side squats; jerk & front squat; high knee jog; double arm swing & one arm swing w/ mid-air switch; squat to touch floor & slight jump; clean, press, & front squat; double rope. Amy shows lower impact options for only one or two of the cardio segments. next is a relaxing stretch. Even though Amy is one of my favorite instructors I don't think this is her best workout. She was still new to Kettlebells when she filmed the workout and her forum is not that great. Thankfully I have other Kettlebell workouts that show proper forum so I know what to do. I have only done this workout twice before and have tried to like it but it might end up going on the trade list. I give it 2 1/2 stars out of 5.

TLP Dynamic Strength and Power!

Today I did 2 workouts. The first one I did was TLP's Dynamic Strength and Power lead by Cindy Thorp. This is a mostly cardio workout that uses a low step, light weights, and a medicine ball (approx. 45 min). This is one of the hardest of the TLP's. Cindy leads you through a warm-up using a med ball, then you move right into a cardio section using a med ball. Next comes a short cardio segment using the step. Here, squats with dumbbells are interspersed with squat jumps on and off the step, starting slow and then speeding things up. More ball work follows. This time, you'll put your ball on the floor for some toe taps and soccer kicks, then add in some squat jumps and rows. Next you use your step and a med ball in a lunging segment where you stand on the step and you lung back and front of the step. Next is another med ball cardio segment where you lung forward and wrap you other leg around into some plyo lunges then you speed skate back. Next you use your step with light weight here you side lung on the step abduct the other leg and do a then you bring the weights over head. in-between each side she has you jump onto the bench. The final cardio segment includes multi-planar lunges (i.e., lunging to 4 and 8 o'clock) with hops and squats, all using the medicine ball. Cindy then brings you down to the floor for some chest and back work; First, you'll do push-ups with one hand on the ball, eventually rolling the ball back and forth for power push-ups. Next, you'll hold the ball under both hands for some planks with scapular retraction and triceps push-ups. You finish in a prone position for some "superman" work, still using the ball. Next is core work, but your are really working you core the entire workout. then a relaxing stretch. I have had this workout in my collection for awhile and like it. I give it a 4 out of 5 stars.

TLF Staying Power!

Today I did Staying Power from Tracie's new workouts. Approx 52 mins interval (Cardio/Sculpt) workout. This workout uses a weighted ball and light to heavy weights. I really liked this workout. I think I might like this one better than Defining Shape though it is pretty close call. this workout is packed with fun cardio using the weighted ball, light weights or just some Hi/Lo aerobics. I loved that she incorporated a little bit of kickboxing moves and even a capoeira move that I don't know the name of. After the cardio and weight section you hit the floor with different types of push-ups, then it is floor/table workout and finally core and stretch. I give this one 4 out of 5 stars.

TLP Core Cardio!

Today I did TLP Core Cardio. An all cardio workout approx. 50 mins. I have had this one in my collection for a couple of years now and have not gotten tired of it. This workout was filmed on board the U.S.S. Yorktown in Charleston SC. You alternate using the step and a weighted ball. I would rate this as int/adv. I give it 4 out of 5 stars.

TLF Defining Shape!

Today was another new workout from Tracie Long called Defining Shape. Approx 50 min all sculpting workout. This is the one that I most looked forward too. Even though I have only done two of the four new ones I think this one just might be my favorite. There were some moves from her TLT workouts and those were my favorite workouts from her. I am really enjoying this one on one training in these workouts. Usually I don't like one on one training workouts as some instructors seem to be stiff and the workouts boring. Those instructors seem more comfortable with having background people in their workouts. Tracie shines in these.  I can see that I will be using this one a lot in my rotations. This one had a lot of compound moves. I give it 4 out of 5 stars.

TLF Step Forward!

Today I received Tracie Long's new workouts. I had been waiting a long time for her new series to come out. I did Step Forward from her Longevity Series. (approx 50 min cardio workout with abs). I did like this workout and thought it would be good for days when you did not want a complex choreography workout like Cathe, Amy Bento or Seasun Zieger. It is a simple, straight forward intermediate workout. I have not been working out regularly and have had a stressful week last week, so this one was perfect for today. I thought about adding a short Kettlebell workout to this but my legs were shot at the end. I give it 3 1/2 out of 5 Stars.

Updated January Rotation!

I decided to change my rotation and save the one I was on for another time.  One of my favorite Instructors (Tracie Long) finally came out with new workouts and they should be here Monday.  I plan on doing a TLT, TLP, TLF rotation that was posted on her website. This rotation combines her new workouts with her old workouts.  Here is the updated January rotation.

Click on the picture to make it bigger.

Sorry I have been gone.

Well looks like January did not go as planed as far as workouts.  I ended up getting a slight cold and decided not to workouts while I had a fever.  Last week was stressful because my Dad was in the hospital.  If anyone has diabetes please keep it under control and if you get an sore on your foot don't wait to go and get looked at.  My dad ended up loosing a toe do to an infection and if that does not heal he could loose more.

Chalean Extreme!

Today I started my own Chalean Extreme rotation. I did the full 90 day rotation last year. I did like it and the results I got but I felt it was too long. I ended up missing my other workouts. This time I am going to try it for 3 weeks and see how it goes. I might extend it to 6 weeks next time if I feel 3 weeks is not enough.

Chalean Extreme is a 3 day split that focuses on using heavy weights. There are 3 phases in this set, Burn, Push and Lean. Chalene Johnson is phenomenal in these workouts. I love her "you can do this" attitude. The only problem I had with these workouts the first time I did them is I was always hungry.

I will be listing what weights I used the first time and what I used this time.

The Burn Phase:

Today I did Burn Circuit 1 & Burn It Off

Burn Circuit 1 (approx 36 mins) The goal with this phase is to lift as heavy as you can with good form for 10 to 12 reps.

Sumo Squat w/Hip Lift 15lbs for 12 reps This time same
Lunge w/ Posterior Fly 10lb for 12 reps  This time 12lb for 12 reps

Push-Up w/ Leg Lift 12 reps This time same
Dead Lift w/Posterior Fly 10lbs for 12 reps This time same

Lunge w/ Core Rotation 18lb for 12 reps  This Time same

Bench Press & Leg Lower 12lbs for 12 reps  This time same
Squat w/ Side Bend 15lbs for 12 reps This time same

Forward-Lean Lung w/ DBLE Arm Posterior Fly 10lbs for 12 reps This time same
Chest Fly w/ Hip Lift 12lbs for 12 reps This time 15lbs for 12 reps

Burn It Off (approx: 27 mins)

Is a fun cardio workout that uses sport drills.

Tough Cardio Mix!

The Firm's Tough Cardio Mix was created by the original founders of The Firm and was made by combining cardio segments of Fat Blaster, Firm Cardio and Firm Strength (approx. 45 min). There are 5 different leads in this workout: Allie Strickland, Heidi Tanner, Lisa Kay, Nancy Tucker, Pam Cauthen.

It has been a while since I have done this workout, but I try to put it in my rotation as much as I can. Contrary to the title, it is not really that tough and would be a good recovery workout or just when you want to workout but do not have a lot of energy.

Unfortunately this was one of the many Pre Goodtimes workouts that were never converted to DVD. I was hoping that Anna Benson (co-creator of the Firm) would release this on DVD, but do to her premature death this may never be released on DVD.  Anna will be missed.

The Viper!

The Viper is one of three workouts on the Terminator DVD and is from Cathe's Intensity series. It was made by combining One cardio section from Cardio & Weights + one Imax2 interval + two or three Muscle Endurance heavy weights then repeat this pattern 4 times doing different exercises each time. I loved this workout. It is fun and challenging. I was able to do the Imax2 "Blasts" sections do the weight breaks that were in it. I give this 4 1/2 out of 5 stars.