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.

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Workout review for 8-31-09 to 9-6-09

Well, I am happy to say I met my 20lb goal well before summer is over, even with a few weeks with skipped and/or half hearted workouts.  I evaluated where I wanted to go with my future fitness goals and decided to do a round of Power 90 Master Series with a goal of losing another 10lbs or so before doing P90X where I would be working on changing my body composition by dropping my body fat percentage and building more muscle.  I ran this by my Team Beachbody coach and he agreed this was a good plan.  Your coach is a great resource, contact them and put their experience with Beachbody programs to good use.

Power 90 Master Series was developed after both Power 90 and P90X and is meant to make for a smooth transition between the 2 programs.   It uses the ‘Muscle Confusion’ technique from P90X along with the 3 weeks of  intense workouts followed by one recovery week schedule.

There are 2 suggested Master Series schedules, Standard and Lean much like P90X has 3 workout schedules you can follow, depending on your desired results.  This week starts my Power 90 Master Series Lean program.  With the lean program you actually use the disks from Power 90 (during the recovery weeks) along with the 6 new Master Series disks.  There is more variety of workouts than you had with Power 90.

Monday’s workout was Core Cardio.  Just like the title suggests it mixes cardio with core (abs) exercises and incorporates some of the P90X moves or a modified version of them.  The workout starts with a warm up routine to follow along with in contrast to the Power 90 workouts that just had a text message before the workout that you should perform a warm up before exercising.

You start out with Prison Cell Push-ups, as many as you can do in 1 minute, then go on to Side Kicks, alternating 5 on each side.  The next move, the Abranome, is the fist time since starting Power 90 that I could have used more room to work out in as, while on your back, you swing your legs from straight up in the air to all the way to the left side then the right side.  I could not go all the way to the floor due to space limitations.  You end the set with Crescent Quick Switch reverse lunges.

After a short water break you move right into Cockeyed Sphinx Push-ups (ouch, need to work on these).  Run Jacks are up next, think of mixing running in place while your arms do jumping jacks then switching with your legs doing the jacks and your arms running.  It’s the cardio version of rubbing your tummy and patting your head at the same time.  Then it time for more ab work with Kayak Bike (double ouch), ’cause the normal bicycle wasn’t hard enough for me…..  We end out this set with 30 reps of Lateral Lunge Touch, a side lunge where you reach overhead and touch your hand to the floor on the opposite side.  I fell short of the 30 reps on this one too.   Since these are so much fun you get to repeat them again!

The last set has you starting out with the Dreya Roll Push-up.  You roll backwards on the floor and extend your legs straight up, then roll forward move into plank and do a push-up, stand up and do it again.  Ok,  I’m having a really hard time with the roll thing.  I need to work on coordination and flexibility I guess to be able to do this smoothly and not land hard on my butt when I start the roll.  At least the next move is easy, the Defensive Back Scoot, sort of a side shuffle moving forward and backward.  After that is on your back again for Feet to Fingers Crouch and it’s just like it sounds, bring your legs and arms straight up  and touch your toes.  Time to get your heart rate back up with the Boxer Switch, quickly switching from a right to left to right fighting stance for 30 reps.  But wait, there’s more!  You get to repeat this set again as well.

After a nice cool down you go into a stretching session that adds different stretches than you were using in Power 90.  I still need to work on my hamstrings the most, very tight…

The day after doing this workout my inner thighs are very sore.  I guess the lateral moves are hitting muscles that weren’t getting a lot of work in the Power 90 series.  It’s a good feeling, at least I know I’m moving forward and working more of my body and adapting the new workout.  The muscle confusion at work!

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.

Core Cardio can be purchased as a single workout DVD here for $19.95

Power 90 Master Series - Core Cardio DVD

or as part of the complete Power 90 Master Series program here for $59.85

Power 90 Master Series

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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.

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Power 90 Master Series Core Cardio Revew