It’s been a few weeks since I updated my workout logs. I switched to the standard schedule for Power 90 Master Series instead of the lean schedule since I only have 7 to 12 pounds left to lose.
8-31-09 This week starts my recovery week of Power 90 Master Series. Today was Core Cardio. I’ve been having some issues with my abs which I need to have checked out so I wasn’t able to finish the feet to fingers crunch. The Dreya roll push-up was also a killer as I just can’t get the transition from standing to the backwards roll down, and the forward roll to standing is just as hard. I need to work on these some more.
9-1-09 My thighs were a just a little sore this morning, probably from the lateral lunge touch routine. For today’s workout we have Cardio Intervals. I made it through most of it doing all three levels with the exception of Horton Head Hammer where I only did a few plyo ones then went back to the medium level and the Planks where I stayed with the medium intensity run instead of going down in Chaturanga.
9-2-09 I got a real late start on Plyo Legs today, almost the time I’m usualy going to bed. I was beat and only did about half of each exercise in order to complete the entire workout.
9-3-09 More of the Core Cardio with the same issues. Gymnastics is not something I’m even remotely good at. I’ll have to look into something a little thicker than the thin Yoga mat I’ve been using, and of course more practice…
9-4-09 Day off. I went to the gym with my wife to show her how to use the LifeFitness weight machines they have. She likes the classes they have there like spin and rowing and goes with some of the girls she works with but now she wants to incorporate more resistance training into her routine after seeing the results I’m getting with Power 90. We did 2 sets on each machine they had but with breaks in between and waiting to take turns I was not as tired as going through the Power 90 Master Series Sculpt 5 – 6 circuit DVD. Friday is weigh in day and this was a good week, another 2 lbs down so I’m at 155. That’s a total of 25lbs of fat lost since starting Power 90 in Late May.
9-5-09 Day off. Usually beachcat sailing takes the place of workouts on the weekends as we leave early in the morning and after getting back we are too beat to do anything but today was spent sitting on the beach waiting for the wind to fill in…. It never did….
9-6-09 Day off. We found the wind, too much actually. It was blowing a solid 30mph which is a little much for us. Time to pull out the stunt kites and get a workout while being dragged around the beach.
If you haven’t read my review on Power 90 Master Series Core Cardio you should start there for an overview of Power 90 Master Series then come back for the Cardio Interval review.
As the title of the DVD suggests this workout uses interval training, bursts of high intensity work mixed with rest or lower intensity effort. During the high intensity periods your body works in an anaerobic state, using glycogen stores for short bursts of energy and producing lactic acid giving you that ‘burn’ that lets you know your really working. During the low intensity periods your back in an aerobic state, converting stored fat into energy, getting oxygen back to the muscles and breaking down the lactic acid. With both aerobic and anaerobic systems getting a workout it’s the best of both worlds.
Each of the calisthenic type exercise is done for one minute. The first 20 seconds are low effort and allows your heart rate to come down a little from the previous exercise. The next 20 seconds you ramp up the effort a little, either by bigger movements, faster execution, getting plyo, or a combination of these. For the last 20 seconds you can give it all you’ve got! Go ahead, push yourself and go for the burn, you’ll get to back it down after just 20 seconds.
Like most of the Master Series workouts you start with a low intensity warmup followed by a series of stretches. Then you start with the intervals. Are you wearing your wearing your heart monitor?
First up is your basic running in place, nice and easy for the first 20 seconds, then pick up the pace and lift you legs a little higher for the next 20 seconds, and finally get those knees up for all out running for the last 20 seconds.
Next up are the Mary Katherine Lunges (superstar…) and you progress from reverse stepping lunges to plyo reverse lunges over the course of a minute. This is when I learned to not stand under the ceiling fan while doing plyo exercises (duh).
The same progressing for Squat Kicks, easy at first, not going too low or kicking too high while you recover a little, then get lower and kick higher, then the last 20 seconds go low and kick high while the heart rate climbs, breathing gets heavier and legs start burning.
How about some nice easy Tires, lightly hopping from one to the next. Heart rate is down a few points so pick it up a little more for the next 20 seconds. Now get them knees up there for the last 20 seconds, it’s Tires On Fire!
Squat Run time, get in a fighters stance, not to low to start off with and do the upper body running motion (think of dancing the twist). If you have light weighs feel free to swing them as well to give you a more intense workout on this one. The insert weights from my PowerBlock Sport 9.0 set are 2.5lbs each and fit nicely in my hands for this. After 20 seconds, switch legs, get a little lower and pick up the pace. For the last 20 seconds switch legs again, get real low and really crank the arms.
Short water break! Finally….
Now do them all again!
Now for a different set. Start out with Tony Horton’s own Wacky Jacks. Start out slow and steady then for the second 20 seconds you do a larger, exaggerated motion but still at a slow pace. To ramp up the intensity you do the larger movements at a faster pace.
Plank walks sound easy enough, get in a plank position and bring each leg up to your chest in a walking motion. Next up is a faster run instead of a walk. If you can, for the intense part, get low in the bottom of a push up (Chaturanga) and do the run motion. I had to pass on that and just kept up with the run in plank for the last 20 seconds. Sure it’s cardio but after holding plank like this for a minute you might feel it in your abs as well.
With the Run Stance Squats you do just that, get in a run stance and squat down. First touch your ankle for the easy one, then your toe, then to get low touch the floor in front of your foot.
Eagan Brothers puts your on the ski slopes doing a slalom type movement, first with a step-touch and progressing up to hopping back and forth.
Horton Head Hammer is another of those great Tony moves. First from an easy wide legged squat you jump and pivot around to face the rear, then back again to the front. Keep repeating this for 20 seconds then add a reach to the ceiling, touch the floor then the pivot. For the last 20 seconds get plyo and jump for the reach, touch the floor and pivot.
Whew, another water break. Repeat them again if you can.
As always, Tony gives you ways to modify each move so you can adapt it to your level. He even suggests that for the first time through you might want to skip the second round of each series.
If your looking for more information on this or any other Beachbody program you can sign up for a free Team Beachbody account here and check out the forums for other peoples experiences and success stories.
As always if you sign up for the Team Beachbody Club you would save 10% of the cost of any Beachbody products.
For the best deal you could sign up to be a Team Beachbody Coach and save 25% on all Beachbody purchases and 50% on all shipping, all while potentially earning money just for getting fit!
If you have any questions I can answer about any Beachbody programs like Power 90 Master Series, Tony Horton One on One, Ten Minute Trainer, Slim in 6, Hip Hop Abs, Rockin’ Body, any of the supplements or their Club or Coaching programs please email me with the form on the ‘Contact‘ page on the top menu bar.
I’m getting this question a lot so to save people time so they don’t have to read the full Insanity review the short answer is no, sorry.
Insanity isn’t really meant to be a beginners weight loss program. It’s an advanced cardio workout where you spend a lot of time in the 85% and over heart rate range. While it might be possible to modify all the moves you would probably get much better results with one of the other Beachbody programs designed to be a beginner program for less fit people like I did.
I chose Power 90 (reviewed here) with Tony Horton (of P90X fame) to start with but there are other good choices as well depending on the type of workout you enjoy. There is Slim in 6 with Debbie Siebers which combines cardio with light resistance moves to burn fat and reshape your body. If you like a kickboxing type of body sculpting workout to burn more calories than a lot of other exercises look into Turbo Jam with Chalene Johnson. Shaun T (the trainer who created Insanity) has Rockin’ Body which will have you partying off the pounds as you dance and sweat to some hot music. And of course there is Yoga Booty Ballet with Gillian Marloth and Teigh McDonough which combines yoga, dance and body sculpting. There are many other great Beachbody programs but these are some of the more popular beginner ones.
You should also be using this time to change your diet (not “go on a diet”) and get in the habit of eating to fuel you body, not just for the sake of eating.
Use the free Team Beachbody website or join the Club to connect with other people working on the same issues as you, losing weight and getting fit to take on the more advanced programs like Insanity or P90X. Take advantage of the meal plans and advice of the fitness advisers and coaches (like myself) on the forums. Contact your coach (me if you sign up with the links on this page) after you sign up through the Team Beachbody message center or email and let them know what your goals are. Let them walk you through using the web site and taking advantage of all the help available to you (don’t forget the Million Dollar Body contest with a daily giveaway of up to $1000 just for working out).
Contact me anytime with the “contact” page above with your questions and I’ll do my best to get you the answers you need to get started on the path to a fitter lifestyle.
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Are you not ready for P90X? Do you think you’re not ready for any workout program because your too overweight for these exercise programs? Chances are you’re wrong. While you should always check with your doctor before starting any new workout program you can watch a free workout from the One on One with Tony Horton series of DVD workouts right here. It features Brian Day working out with Tony. Brian hasn’t done an exercise program in 10 years and currently weighs a little over 400lbs. If he can start to turn his life around so can you!
If you need a copy of this workout on disk I can download it and burn a copy for you. Just sign up for a free Team Beachbody accout here and send me a message (I’ll show up on your buddy list and be listed as your coach).
