Body-for-LIFE Lower Body Workout

Today I did a modified lower body Body-for-LIFE style (I'll just refer to it as BFL) by doing 60 reps each of the following:

30 single leg lunges left (holding two 15lb dumbbells)
30 single leg lunges right (holding two 15lb dumbbells)
60 walking lunges (holding two 15lb dumbbells)30 Romanian deadlifts (holding two 30lb dumbbells)
60 slow calf raises
120 super quick "burner" calf raises
30 Romanian deadlifts (holding two 30lb dumbbells)
60 Ab pass with exercise ball (just watched that video, I'll have to work on better form next time!)

Didn't time myself with the stop watch, but looking at the clock it took me about 15 minutes.

That workout looks a little random and perhaps complicated.  It's my version of a BFL workout - For lower body you work these four muscle groups: Calves, Quads, Hamstrings, and Abdominals

The Body-for-LIFE exercise program for upper and lower body has you do 60 reps of an exercise like this

12 reps at a comfortable weight (like calf raises with just your body weight)
10 reps at a harder weight (calf raises holding 10 lbs)
8 reps at a harder weight again (calf raises holding 20 lbs)
6 reps at a very difficult weight (calf raises holding 30 lbs)
then lighten up the weight and do 12 reps (calf raises holding 20)
then immediately do 12 reps for calves in some other variation (calf raises with 20 lbs but toes pointed in)

so the reps are
12-10-8-6-12-12 = 60 reps

Sometimes I do it in the increasing intensity, other times I'll just pick a difficult weight and do 60 reps.

600 Upperbody Fusion

I call it a "fusion" workout if you repeatedly do an exercise in between the other exercises. For example, the workout I did this morning is one I made up where I did a fusion of mountain climbers into an upper body workout.

1. 60 Mountain Climbers
2. 60 Push Ups
3. 60 Mountain Climbers
4. 60 Bicep Curls
5. 60 Mountain Climbers
6. 60 Shoulder Press
7. 60 Mountain Climbers
8. 60 Chair Dips
9. 60 Mountain Climbers
10. 60 Weighted Superman lifts

See how that works - you FUSE an exercise into the circuit workout, hence, FUSION.

This was also a bit like a Body-for-LIFE upperbody workout where you workout each upperbody set of muscles - chest, biceps, shoulders, triceps, and back.

My time for this workout was 25:12. I spent a lot of time doing the 60 push ups, need to work on that upperbody strength. I did the first 8 on my toes, the rest on my knees in between my grunts and gasps for breath.

Body for LIFE Cardio

Went running on a treadmill today (Thanks Stacy!) It's been a while since I've been on a treadmill. I've been looking for one on KSL, will probably get one sometime this year. For me it's a good way to check my stamina. Right not my stamina isn't so impressive, but it was good to take a test. I was able to run at a 10 mph a few times, like 20 seconds. I was trying to do a Body-for-LIFE Cardio run, but just kinda did 2 miles of sprint - stop - sprint - stop - repeat for 20 minutes. Glad I was able to do 2 miles in 20 minutes, and I was sweating and panting, so I think it was good.

Body-for-LIFE's style of cardio for running on a treadmill, stairclimber, or stationary bike is as follows: says to do a 2 minute warm up, then take it up for 4 four minute high point intervals (so 16 minutes) then a 2 minute cool down.

A 20 minute interval run on a treadmill would look like this:

2 min warm up, then

• 1 minute run at a 6
• 1 minute run at a 7
• 1 minute run at a 8
• 1 minute run at a 9

(repeat that 3 more times)
2 minute cool down

I've gone back to Body-for-LIFE workouts for this week (If you couldn't tell, I need a lot of variety in my workouts)