Re: Friday - 10 lb slimdown xtreme upper body

[Guest guest]

Donna... next week I will join you on 10lb slimdown.. let me know your rotationjudyTo: exercisevideos ; FitFirmies Sent: Friday, September 23, 2011 9:03 AMSubject: Friday - 10 lb slimdown xtreme upper body

Hi Everyone,

Today was Extreme Upper Body w/ Chris. Another good one - I really like this format and can see how it will produce some good results. I am going to go back to the original 10 lb slimdown rotation for a couple of weeks to build up to this so I can do a better job - I think i"m a bit deconditioned at the moment - due, in part, to summer vacation and just not being overly motivated to work hard these last few weeks of September. I plan to blend the 10 lb slimdown workouts w/ the PowerFits and other 20 min workouts in my collection. And, also to add in yoga for flexibility and stress relief!

Here's the breakdown on the Upper Body Xtreme:Circuit 1Push-ups - regular push-ups and then cross-over push-ups - move your arms to one side, back to the middle, to the other side, back to the middle. does the regular push-ups on her toes and the cross-over ones on her knees - I did the same thing! Overhead presses w/ dumbellsCardio: Plyo/Yogi Squat - burns the thighs....Circuit 2Pull-overs - lying on your back, holding dumbells - lift arms overhead and back to chest level. Optional intensifiers are to simultaneously move your legs into tabe top and then out and in w/ the arm movementsOne arm rows - she works one side and then the other side in the next roundRear flies - Cardio: "surfing" - this one was a little tricky for me at first b/c I never did it before - but basically, pretent you are on a surf board and then move the rear leg forward and back.Circuit

3More shoulders - using a lighter weight do anterior lifts - then, she has you combine it w/ a forwad lunge to keep the HR upTriceps - kickbacks and pressesCardio - I think this is where we did the skater move while holding a light weight and transferring it from hand to hand...Circuit 4Biceps - curls - regular, hammer, and w/ a side step/squat (lots of reps here!)Triceps - one arm tricep push-ups on the floorCardio - "running man" (or the cardio from circuit3, I can't remember the exact order here!)I definately felt this one!

TGIF!Donna

p.s. The rotation calendar called for adding on the 10 lb slimdown lower body workout - uh, no - that one is tough on its own, let alone coupled w/ this one! I did add in 10 min of Pilates floorwork from exercise TV - it was meh - maybe if I have some spare time later I will try to fit in some more Pilates.

[Guest guest]

Sounds good! I don't think extra is really necessary - if you challenge yourself w/ the weghts, etc these are pretty good on their own!Donna

Subject: Re: Friday - 10 lb slimdown xtreme upper bodyTo: "exercisevideos " <exercisevideos >Date: Friday, September 23, 2011, 9:17 AM

Donna... next week I will join you on 10lb slimdown.. let me know your rotation

judy

To: exercisevideos ; FitFirmies Sent: Friday, September 23, 2011 9:03 AMSubject: Friday - 10 lb slimdown xtreme upper body

Hi Everyone,

Today was Extreme Upper Body w/ Chris. Another good one - I really like this format and can see how it will produce some good results. I am going to go back to the original 10 lb slimdown rotation for a couple of weeks to build up to this so I can do a better job - I think i"m a bit deconditioned at the moment - due, in part, to summer vacation and just not being overly motivated to work hard these last few weeks of September. I plan to blend the 10 lb slimdown workouts w/ the PowerFits and other 20 min workouts in my collection. And, also to add in yoga for flexibility and stress relief!

Here's the breakdown on the Upper Body Xtreme:Circuit 1Push-ups - regular push-ups and then cross-over push-ups - move your arms to one side, back to the middle, to the other side, back to the middle. does the regular push-ups on her toes and the cross-over ones on her knees - I did the same thing! Overhead presses w/ dumbellsCardio: Plyo/Yogi Squat - burns the thighs....Circuit 2Pull-overs - lying on your back, holding dumbells - lift arms overhead and back to chest level. Optional intensifiers are to simultaneously move your legs into tabe top and then out and in w/ the arm movementsOne arm rows - she works one side and then the other side in the next roundRear flies - Cardio: "surfing" - this one was a little tricky for me at first b/c I never did it before - but basically, pretent you are on a surf board and then move the rear leg forward and back.Circuit

3More shoulders - using a lighter weight do anterior lifts - then, she has you combine it w/ a forwad lunge to keep the HR upTriceps - kickbacks and pressesCardio - I think this is where we did the skater move while holding a light weight and transferring it from hand to hand...Circuit 4Biceps - curls - regular, hammer, and w/ a side step/squat (lots of reps here!)Triceps - one arm tricep push-ups on the floorCardio - "running man" (or the cardio from circuit3, I can't remember the exact order here!)I definately felt this one!

TGIF!Donna

p.s. The rotation calendar called for adding on the 10 lb slimdown lower body workout - uh, no - that one is tough on its own, let alone coupled w/ this one! I did add in 10 min of Pilates floorwork from exercise TV - it was meh - maybe if I have some spare time later I will try to fit in some more Pilates.

[Guest guest]

great!! and I haven't really lifted for over 6 months since wrist broke so I am sure I will be challenged!judyTo: exercisevideos Sent: Friday, September 23, 2011 11:59 AMSubject: Re: Friday - 10 lb slimdown xtreme upper body

Sounds good! I don't think extra is really necessary - if you challenge yourself w/ the weghts, etc these are pretty good on their own!Donna

Subject: Re: Friday - 10 lb slimdown xtreme upper bodyTo: "exercisevideos " <exercisevideos >Date: Friday, September 23, 2011, 9:17 AM

Donna... next week I will join you on 10lb slimdown.. let me know your rotation

judy

To: exercisevideos ; FitFirmies Sent: Friday, September 23, 2011 9:03 AMSubject: Friday - 10 lb slimdown xtreme upper body

Hi Everyone,

Today was Extreme Upper Body w/ Chris. Another good one - I really like this format and can see how it will produce some good results. I am going to go back to the original 10 lb slimdown rotation for a couple of weeks to build up to this so I can do a better job - I think i"m a bit deconditioned at the moment - due, in part, to summer vacation and just not being overly motivated to work hard these last few weeks of September. I plan to blend the 10 lb slimdown workouts w/ the PowerFits and other 20 min workouts in my collection. And, also to add in yoga for flexibility and stress relief!

Here's the breakdown on the Upper Body Xtreme:Circuit 1Push-ups - regular push-ups and then cross-over push-ups - move your arms to one side, back to the middle, to the other side, back to the middle. does the regular push-ups on her toes and the cross-over ones on her knees - I did the same thing! Overhead presses w/ dumbellsCardio: Plyo/Yogi Squat - burns the thighs....Circuit 2Pull-overs - lying on your back, holding dumbells - lift arms overhead and back to chest level. Optional intensifiers are to simultaneously move your legs into tabe top and then out and in w/ the arm movementsOne arm rows - she works one side and then the other side in the next roundRear flies - Cardio: "surfing" - this one was a little tricky for me at first b/c I never did it before - but basically, pretent you are on a surf board and then move the rear leg forward and back.Circuit

3More shoulders - using a lighter weight do anterior lifts - then, she has you combine it w/ a forwad lunge to keep the HR upTriceps - kickbacks and pressesCardio - I think this is where we did the skater move while holding a light weight and transferring it from hand to hand...Circuit 4Biceps - curls - regular, hammer, and w/ a side step/squat (lots of reps here!)Triceps - one arm tricep push-ups on the floorCardio - "running man" (or the cardio from circuit3, I can't remember the exact order here!)I definately felt this one!

TGIF!Donna

p.s. The rotation calendar called for adding on the 10 lb slimdown lower body workout - uh, no - that one is tough on its own, let alone coupled w/ this one! I did add in 10 min of Pilates floorwork from exercise TV - it was meh - maybe if I have some spare time later I will try to fit in some more Pilates.

[Guest guest]

OOH - sounds like it was well worth it!

Donna

Subject: Re: Friday - 10 lb slimdown xtreme upper bodyTo: "exercisevideos " <exercisevideos >Date: Friday, September 23, 2011, 9:17 AM

Donna... next week I will join you on 10lb slimdown.. let me know your rotation

judy

To: exercisevideos ; FitFirmies Sent: Friday, September 23, 2011 9:03 AMSubject: Friday - 10 lb slimdown xtreme upper body

Hi Everyone,

Today was Extreme Upper Body w/ Chris. Another good one - I really like this format and can see how it will produce some good results. I am going to go back to the original 10 lb slimdown rotation for a couple of weeks to build up to this so I can do a better job - I think i"m a bit deconditioned at the moment - due, in part, to summer vacation and just not being overly motivated to work hard these last few weeks of September. I plan to blend the 10 lb slimdown workouts w/ the PowerFits and other 20 min workouts in my collection. And, also to add in yoga for flexibility and stress relief!

Here's the breakdown on the Upper Body Xtreme:Circuit 1Push-ups - regular push-ups and then cross-over push-ups - move your arms to one side, back to the middle, to the other side, back to the middle. does the regular push-ups on her toes and the cross-over ones on her knees - I did the same thing! Overhead presses w/ dumbellsCardio: Plyo/Yogi Squat - burns the thighs....Circuit 2Pull-overs - lying on your back, holding dumbells - lift arms overhead and back to chest level. Optional intensifiers are to simultaneously move your legs into tabe top and then out and in w/ the arm movementsOne arm rows - she works one side and then the other side in the next roundRear flies - Cardio: "surfing" - this one was a little tricky for me at first b/c I never did it before - but basically, pretent you are on a surf board and then move the rear leg forward and back.Circuit

3More shoulders - using a lighter weight do anterior lifts - then, she has you combine it w/ a forwad lunge to keep the HR upTriceps - kickbacks and pressesCardio - I think this is where we did the skater move while holding a light weight and transferring it from hand to hand...Circuit 4Biceps - curls - regular, hammer, and w/ a side step/squat (lots of reps here!)Triceps - one arm tricep push-ups on the floorCardio - "running man" (or the cardio from circuit3, I can't remember the exact order here!)I definately felt this one!

TGIF!Donna

p.s. The rotation calendar called for adding on the 10 lb slimdown lower body workout - uh, no - that one is tough on its own, let alone coupled w/ this one! I did add in 10 min of Pilates floorwork from exercise TV - it was meh - maybe if I have some spare time later I will try to fit in some more Pilates.

[Guest guest]

OOH - sounds like it was well worth it!

Donna

Subject: Re: Friday - 10 lb slimdown xtreme upper bodyTo: "exercisevideos " <exercisevideos >Date: Friday, September 23, 2011, 9:17 AM

Donna... next week I will join you on 10lb slimdown.. let me know your rotation

judy

To: exercisevideos ; FitFirmies Sent: Friday, September 23, 2011 9:03 AMSubject: Friday - 10 lb slimdown xtreme upper body

Hi Everyone,

Today was Extreme Upper Body w/ Chris. Another good one - I really like this format and can see how it will produce some good results. I am going to go back to the original 10 lb slimdown rotation for a couple of weeks to build up to this so I can do a better job - I think i"m a bit deconditioned at the moment - due, in part, to summer vacation and just not being overly motivated to work hard these last few weeks of September. I plan to blend the 10 lb slimdown workouts w/ the PowerFits and other 20 min workouts in my collection. And, also to add in yoga for flexibility and stress relief!

Here's the breakdown on the Upper Body Xtreme:Circuit 1Push-ups - regular push-ups and then cross-over push-ups - move your arms to one side, back to the middle, to the other side, back to the middle. does the regular push-ups on her toes and the cross-over ones on her knees - I did the same thing! Overhead presses w/ dumbellsCardio: Plyo/Yogi Squat - burns the thighs....Circuit 2Pull-overs - lying on your back, holding dumbells - lift arms overhead and back to chest level. Optional intensifiers are to simultaneously move your legs into tabe top and then out and in w/ the arm movementsOne arm rows - she works one side and then the other side in the next roundRear flies - Cardio: "surfing" - this one was a little tricky for me at first b/c I never did it before - but basically, pretent you are on a surf board and then move the rear leg forward and back.Circuit

3More shoulders - using a lighter weight do anterior lifts - then, she has you combine it w/ a forwad lunge to keep the HR upTriceps - kickbacks and pressesCardio - I think this is where we did the skater move while holding a light weight and transferring it from hand to hand...Circuit 4Biceps - curls - regular, hammer, and w/ a side step/squat (lots of reps here!)Triceps - one arm tricep push-ups on the floorCardio - "running man" (or the cardio from circuit3, I can't remember the exact order here!)I definately felt this one!

TGIF!Donna

p.s. The rotation calendar called for adding on the 10 lb slimdown lower body workout - uh, no - that one is tough on its own, let alone coupled w/ this one! I did add in 10 min of Pilates floorwork from exercise TV - it was meh - maybe if I have some spare time later I will try to fit in some more Pilates.