Bridge Walk, Cathe: Strong Legs & Abs + Y4SR Practice for the SI Joint

[Guest guest]

Got in my 3 mile bridge walk and lunch and had fun briskly walking to Kiss on my iPod.  The first LP I bought with my allowance was Kiss - Detroyer in the 2nd grade..Tonite I got a virgin vhs Cathe in - Strong Legs & Abs.  I had to pick something like this because Noel toasted my back and biceps yesterday.  I really enjoyed this one and need to do it not too far in the future so I remember what weights to use! 

You start off with I believe 3 sets of forward lunges and 3 sets of reverse lunges. My one complaint about this workout is that Cathe seldom tells you how many reps you are going to do so you don't know how long the set will go on.  I used 7lb kettlebells for these, as I have a lot of body weight..

Next are plie squats with a barbell.  I started with a 15 lb body bar but moved on up to two 10 lb kettlebells, which I continued to use for the step-ups.  I can go up in weight on these next time for sure.For squats I used a 23 lb barbell which was easy for the first couple sets but when you do the " sit and stands " with the chair it was PLENTY.  You sit back into a chair for 1 count, up halfway for 6 counts, all the way up one count, then back down.  Woo-wee!

I did back and bi's yesterday so only used a 15 lb body bar for the deadlifts.  After that you do calf raises and Cathe shows a variety of options that looked fun to try next time, like using a 2x4 piece of wood to put the balls of your feet on (Tony Horton has you similarly use hexagonal/non-rolling dumbells) and then someone seated on a bench with a weight in their lap doing them.

The hard part was next on the mat.  You do pilates style inner leg lifts but with a 15 lb body bar resting in the crook of your foot. OW OW OW!  You also get to work the outer thighs with that same weight.  You end with abs and a stretch, which we furthered with Yoga For Stress Relief, Practice for the SI joint.  A good workout AND food day for me!