Day 22 – Focus T25 and P90X3

Cardio and Isometrix

Isometrix came first today.  I wanted to give this my all as I had not really had a chance to try it out. Went well apart from Bounds Dog with the Leg Lift, how the heck do you guys balance on the arm and keg on the SAME side?!  Had a very hard time getting it right.

I have never mentioned how I write all these blog’s.  So I finish my workout, go straight for a protein shake and just relax, whilst relaxing, crank up the laptop and start typing.  This allows me to cool down enough, so when I step out of the shower I am ready for either bed or reading a chapter of something. At the moment, reading a book called Dodger by Terry Pratchett. One of my favourite authors. Anywho, lets get to the workouts!

So back to Isometrix, this is like the balance routine from X3 Yoga, but magnified with intensity!  I really enjoyed this routing, and could see myself putting the DVD on at any given time. It has joined the ranks of X3 Yoga and Pilates for a good workout, but something that’s not energetic. So each of the moves are 45s, and you do two different exercises back to back, switching sides. Then you repeat with the other sides, sounds easy enough. Did I tell you that you have to hold the positions for 45s?  I did, and you still think it’s easy? Give it a try and comment below to let me know how you got on!

You do use a lot of core in this though, which I am still getting used to.  After 4 weeks, my core is beginning to get stronger.  I have noticed that week on week! Which is great news for my lower back as it’s been in bad shape for a while. Here are the moves from this session:

  1. Plank Arm Reach
  2. Standing Leg Extension
  3. Plank Arm, Leg Lift
  4. Chair w/Extended Leg
  5. Forearm Side Balance
  6. Royal Dancer
  7. One Arm Sphinx
  8. Tree Pose
  9. Side Arm Balance
  10. Warrior 3
  11. Bound Dog
  12. Inner Balance
  13. Bound Dog (Leg lift) – (What the heck?!)
  14. Moon Dog
  15. Burnout (Crane)

This is a solid routine, I broke a sweat by the second move Standing Leg Extension. Get ready for some fun!

Now for Cardio! I managed to keep up with the rest, although I did have to ease up a little as my Achilles was killing! Eased up for about 5 minutes, let the pain subside made sure it was OK and then cracked on with the rest of the workout.  Yes indeed, I am still working out barefoot! This seems to work for me.  I have a foam mat for cushioning if I need it, but otherwise I workout on laminate… Keep up the good work people!!

Day 11 Focus T25 and P90X3

Cardio and The Challenge

Focus T25 Cardio

Woo hoo, another Cardio session checked off the list! Getting into it now. Once again, tried sticking with the routine as much as possible, but sadly I do remember I had to modify a couple of the moves. The cardio aspect of my training is going to get there, but need to work on my diet some more, I think it’s a lack of energy which is really holding me back. The Pivot Lunge series is still kicking my butt! I hope by the end of the first block of training I get used to this. I also have a hard time with the high switch kicks, so I stand on my toes and just modify. To modify this move I reach for the toes and twist my torso just a little…

Keep your core tight people! Let’s get it done!!!

P90X3 The Challenge

This is the second run of this particular session, and I have to say I can see the improvements straight away.  I was able to do more chin ups and pull ups, with my feet on the chair :-(.  When I get to the stage where I can do a proper pull/chin up I will video it! The press ups were also improved a little, I was able to do more although I did have to drop to my knees half way through.  But still pushed through forward to keep up with what my numbers were (10 pull and 12 push – I know my limits people!).

The numbers show an improvement, let’s see if I can make next weeks better! Here’s the list of moves:

The Challenge Moves List

  • Wide Pull-Up
  • Standard Push-Up
  • Wide Pull-Up
  • Standard Push-Up
  • Chin-Up
  • Military Push-Up
  • Chin-Up
  • Military Push-Up
  • Close Grip Pull-Up
  • Wide Push-Up
  • Close Grip Pull-Up
  • Wide Push-Up
  • Vaulter Pull-Up (right hand facing forward)
  • Staggered Push-Up (right hand forward)
  • Vaulter Pull-Up (left hand facing forward)
  • Staggered Push-Up (left hand forward)
  • The Burnout

This is the yoga mat after I had finished my workout, yes indeed back to back workouts will give you a great sweat!

Back to back workouts give you a great sweat!

Back to back workouts give you a great sweat!

Day 8 Focus T25 and P90X3

Cardio and Total Synergistics

Focus T25 Cardio

Another cardio session down! Week 2 started off great! I am enjoying this whole routine. I have to admit though, I am pretty tired. After a week of dual workouts, I have realised I am waking up with way more energy, but I am only getting about 6 hours sleep a night. The fact that I work out at about 9pm, means I finish at 9.30pm. After this it would be a case of cooling down properly and then cleaning the workout area (putting away any weights, mats, blocks, etc). Sometimes, I did have to workout a bit later, which means getting to bed later. I know, I know, when training to get maximum benefits from training you need at least 8 hours worth of sleep. I need to factor this in.  Sadly though, with my schedule I will need to give up one of the routines…

P90X3 Total Synergistics

First time I spoke about this on Day 1, I didn’t put the moves list on, I was still getting used to how to blog this whole routine. See below for the full list of moves.  Another great session ending the day. But I am feeling stronger compared with last week and the sheet proves it! So a point to note here would be that I do not have the weights as shown in Total Synergistics (hexagonal ones – Bodymax Rubber Hex Dumbells). Instead I have the York 20kg Cast Iron Dumbbell Set. I know this is not the ideal situation as I need to be changing weights  with each exercise, but I have not changed anything.  So instead I have been moving slower, to keep the routine going, but because it’s a heavy weight it had to be slow. Case and point Side Rise Punch, I didn’t lower the weight, just used what I was already set up. Great session people! Get started!!!!!

Total Synergistics Moves List

  • Push-Up/Side Arm Balance
  • Crescent Chair
  • Pull Knee Pull
  • Flip Flop Crunch
  • Crawly Plyo Push-Ups
  • Releve-Plie, Weighted
  • Chin-Up Circle Crunch
  • Boat Plow
  • Balance Arch
  • 3 Hop Press
  • Glamour Hammer
  • Branon Boat
  • Flying Warrior
  • Squat Rockers
  • Side Rise Punch
  • Warrior Squat Moon

Day 6 – Focus T25 and P90X3

Cardio and  Incinerator

Hey hey! So we’re back here on Day 6! What an awesome day to workout.  I felt full of beans this morning, ready for anything! Sadly with me running late this morning I had to postpone my Focus T25 routine to the evening. So I did two back to back. Felt fine afterwards.  I am thinking I really need to get a heart rate monitor so I can see exactly how many calories I am burning. Because the routing has the 3 stage process where you build up, and the fact there are minimal breaks I think the afterburn effect would kill off plenty of calories. So maybe that is something I can purchase a bit later on.  Will begin to investigate them. So realised I had not put up the Cardio moves, so I have listed them below. Todays session was a little better, kept up with them, instead of doing the right move but slowly, I opted for the modification moves. But with the modified moves, I tried to make them more in line with the moves I should be doing. So I get the best possible workout. This is the same thing I will be doing for all the workouts to follow. I doubt the modified versions actually help you get better. Pushing yourself makes you better, modifying makes you comfortable…  Well that’s my opinion…

Cardio Moves List

  • Alternating knee lift
  • Lift on toes
  • Slow control jog
  • High knee jog
  • Jack feet
  • Double jack feet
  • Double jack + arms
  • Basic jacks
  • Pivot lunge step-in
  • Pivot lunge + hop
  • Pivot lunge + touch knee
  • Pivot lunge + touch floor
  • Heel tap up + back (L)
  • Heel tap up + back (R)
  • Lateral sprint
  • Lateral mountain climbers
  • Jump rope
  • Jump rope up + back
  • Up + back slow
  • Half-tuck jump
  • Basic jack
  • Pivot lunge + touch floor
  • Lateral mountain climber
  • Half-tuck jump
  • Control squat
  • Hop squat
  • Hop hop up + back
  • Hop hop squat
  • On your mark + sprint (L)
  • On your mark + up down (L)
  • On your mark + sprint (R)
  • On your mark + up down (R)
  • Low kick
  • Low kick on toes
  • Low switch kick
  • High switch kick
  • Running lunge
  • Split lunge agility
  • Jack feet out + in
  • Speed + agility
  • Hop hop squat
  • On your mark + up down (L)
  • On your mark + up down (R)
  • High switch kick
  • Speed + agility
  • Hop up + back
  • Hop side + side
  • Alternating speed knee slow
  • Alternating speed knee fast
  • High knee jog
  • Slow control jog

P90X3 Incinerator was a great session, much like the challenge but with weights.  Some of these were easy as my weights are kind of light (until I buy the next range of weights), but finding the chin ups VERY hard indeed! I do everything on the chin up bar with my feet up on a chair. This takes the weight of my legs out of the equation and I am able to build my back up little by little.  So the plan here is to get stronger with feet up, and then either add one foot and carry on, or do negative chin ups.  Will have to see how I feel as I get stronger. Negatives would be better as these would really allow the muscles to get used to the weight on the way down, doing enough means I should then be able to lift myself up.  Here’s hoping! Below is the full list of moves covered. At the end of the first month I will take a photo of my worksheet and upload it, just so you can see my progress.  Please don’t laugh! I will be trying very hard with the chin ups…

Incinerator Moves List

  • Renegade Row
  • Pull-ups
  • Floor Flys
  • Push-ups
  • Rocket Launcher Row
  • Chin-ups
  • “A” Press
  • Military Push-ups
  • Monkey Pump
  • Pike Press
  • Pterodactyl Flys
  • Flipper
  • Popeye Hammer Curls
  • Kneeler Curls
  • Hail to the Chief
  • Skyfers
  • Arm and Hammer
  • Rocket Launcher Kickbacks

My top after the workouts today….

Day 1 – Focus T25 and P90X3

Cardio and Total Synergistics

OK, lets get started. What the heck was I thinking!? This is going to be a tough few weeks whilst my body adjusts to the amount of exercising which is going to take place.

The firat day proved to be hard, but I pushed through the pain (of which there was a lot) and managed to get them both done. So to make it easier I had decided to do Focus T25 in the morning and P90X3 in the afternoon. So I would get a great workout in the morning, starting off my afterburn for the rest of the day. P90X3 would be done just before dinner, keeping the burnout going through the rest of the night.

It went just as planned! Feeling awesome.a little tired, but that because I am on a controlled diet too. I really am trying to get fit. I can’t put my hands on the floor!!!! My hamstrings are very tight, just hope by the end of these 15 weeks I can put my palms on the floor when stretching.

What can I do to make this a better blog? Add photos?