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09-27-20, 08:14 PM | ||
Join Date: Jun 2003
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I am looking forward to the recovery and weight workouts of Cathe's Perfect 30. I don't even know what Beachbody's 30 Day Breakaway is but I'm going to find out now that you've mentioned it. I hope your family situation improves and thanks for the response!
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Angela |
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09-30-20, 02:58 PM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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horusosiris - Great job! Yes, I so agree! The cardio especially was starting to have a dread factor for me. I think it needs more variety. But the weight workouts are awesome! Time flies and I enjoy them quite a bit.
Angela - Yes, the same recovery workout for three weeks gets old. I like them but I'm not sure if I'd do them on their own. I am so looking forward to Perfect 30 after the great clips! 30 Day Breakaway is going to be a new Beachbody program that combines 20 minutes weights with 20 minutes of run/walk intervals. They have a sample workout up on BOD if you're interested. I am definitely buying the early access for that one!
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
09-30-20, 03:06 PM | |
VF Supporter
Join Date: Nov 2001
Location: USA
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MBFA General information:
Trainer - Megan Davies Music - Yes, there's music and some of the moves are on the beat Duration - Both programs are three weeks long MBF Workouts each week are: 1) Lower Body Burn Advanced 2) Core Cardio Advanced 3) Upper Body Burn Advanced 4) Core Cardio Advanced (varies from other Core Cardio) 5) Full Body Burn Advanced 6) Power Ignite Advanced 7) Dynamic Recovery Advanced Workout Length – 35- 40 minutes (sometimes a little longer with stretches/end talk) New: Megan Minute is an added exercises that’s similar to the previous exercise with one or two dumbbells. Backgrounders: They are at home and doing the workout "Zoomed" in? The same from MBF. BOD Muscle Burns Fat Advanced – Week 1 Day 1: Lower Body Burn Advanced- Time: 43 Minutes Four Blocks - each exercise is done for 8-20 reps and there are two or three rounds. Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 20 lbs., 15 lbs., and 10 lbs. dumbbells. Thoughts: I matched Megan in the weights and felt pretty worked out at the end. I really like the addition of the Megan minute to the workout! I followed the modifier Lacee who didn’t jump with the BOD ropes. Block 1 – Asymmetric (one dumbbell held at shoulder height) reps are repeated on left/right: Step to Sumo (8 reps) Front Lunge to 1 or 11 o’clock (8 reps) Combo: One squats/one lunge to 1 or 11 o’clock (4 reps) Repeat each side twice Megan Minute: Sumo Squat with two dumbbells BOD Rope (1 minute) Block 2 – (two dumbbells): Swing to Rack (20 reps) Narrow Squat w/dumbbells at shoulders (10 reps) Repeat 3 times Megan Minute: Swing to Rack BOD Rope (1 minute) Block 3 – Asymmetric (one dumbbell): Split Squat (16 reps) Knee Drive (16 reps) Combo: Two Split Squats/Two Knee Drives (4 reps) Repeat each side twice Megan Minute: Alternating Reverse Lunge (2 dumbbells) BOD Rope (1 minute) Block 4 – (two dumbbells): Romanian Deadlift – (12 reps) Calf Raise Left/Right/Both (dumbbells at sides) – (20-24 reps) Repeat 3 times Megan Minute: Romanian Deadlift BOD Rope (1 minute) Day 2: Core Cardio Advanced- Time: 38 Minutes Three Blocks of Cardio alternated with ab blocks - each cardio exercise is done for 30 seconds and ab exercises are about 12 reps. Equipment needed: BOD ropes and either a paper or small white board for AMRAP and tally. Thoughts: The cardio segments are a little more complex. ETA: The AMRAP changes each Cardio Core Workout with (3) exercises from that workout. Cardio Block 1: High Knees with BOD ropes (30 seconds) Lunge Complex with BOD ropes (30 seconds) Repeat 3 times Ab Block 1: Bicycles (16 reps) Legs in air/Reach side to side (12 reps) Plank to Bear Hops (12) Down/Down/Up/Up Plank (6 reps) Repeat 2 times Megan Minute: Seated (leaning back) Dumbbell Side to Side Cardio Block 2: Butt Kick with BOD ropes (30 seconds) Roll Punch with BOD ropes (30 seconds) Repeat 3 times Ab Block 2: Bicycles w/three rotations and kick out (8 reps) Legs in air/Reach side to side (12 reps) Plank to Bear Hops (12) Down/Down/Up/Up Plank (6 reps) Repeat 2 times Megan Minute: Crunch and bring knees in w/one dumbbell Cardio Block 3: X Jump with BOD ropes (30 seconds) Lateral Jump to 3 High Knees with BOD ropes (30 seconds) Repeat 3 times Ab Block 3: Bicycles w/three rotations and kick out (8 reps) Cross V Up (12 reps) Plank to Bear Hops (12) Down/Down/Up/Up Plank (6 reps) Repeat 2 times Megan Minute: Put two dumbbells on floor with space/flutter legs between wts. As Many Rounds as Possible (AMRAP) for 6 minutes: Lunge Complex with BOD ropes (4) Roll Punch with BOD ropes (4) Lateral Jump to 3 High Knees with BOD ropes (4) Jump Rope (20) Add Round to Tally Day 3: Upper Body Burn Advanced - Time: 40 Minutes Four Blocks - each exercise is done for 6-16 reps and there are two or three rounds. Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 15 lbs., 10 lbs., and 8 lbs. dumbbells. Thoughts: I really liked the combination of exercises in this workout. I followed the modifier Lacee who didn’t jump with the BOD ropes. Block 1 – Asymmetric (one dumbbell) reps are repeated on left/right: Decline Chest Press w/hip lift (8 reps) Tricep Press w/palm forward (8 reps) Combo: One chest presses and one Tricep Press w/palm forward (4 reps) Repeat each side twice Megan Minute: Decline Press (hips up) w/left arm/right arm/both arms BOD Rope (1 minute) Block 2 – (two dumbbells):Tricep Pushups – no weights (8 reps) Kneeling Shrugs (12 reps) Repeat 3 times Megan Minute: Standing Shrugs BOD Rope (1 minute) Block 3 – Asymmetric (one dumbbell): Kneeling Back Row (16 reps) Slow Kneeling Hammer Curl (8 reps) Combo: One Bent Over Row and One Shoulder Kneeling Hammer Curl (4 reps) Repeat each side twice Megan Minute: Beast Rows (Bear Crawl position/Row) BOD Rope (1 minute) Block 4 – (two dumbbells): Shoulder Press – (8 reps) Hinge Alternating Kick Back – (12 reps) Repeat 3 times Megan Minute: Push Press w/Slow Lower down BOD Rope (1 minute) Day 4: Core Cardio Advanced - Time: 39 Minutes Three Blocks of Cardio alternated with ab blocks - each cardio exercise is done for 30 seconds and ab exercises are also 30 seconds each. Equipment needed: BOD ropes and either a paper or small white board for AMRAP and tally. Thoughts: I felt like this workout was slightly easier than the other Cardio Core from Day 2. I’m not a fan of Bear Hops at all! I’ve been writing down the AMRAP on a small whiteboard and it really helps! Cardio Block 1: High Knees with BOD ropes (30 seconds) Squat Jump Diagonal Reach with BOD ropes (30 seconds) Repeat 3 times Ab Block 1: Circle Crunches (30 seconds) Plank to Bear Hop (30 seconds) Skydivers (30 seconds) Plank to Bear Hop (30 seconds) Repeat 2 times Megan Minute: Sitting down – Lean Back – Shoulder Side to side with dumbbell Cardio Block 2: Butt Kicks with BOD ropes (30 seconds) Skipping Side Lunge with BOD ropes (30 seconds) Repeat 3 times Ab Block 2: Hollow Walk (30 seconds) Plank to Bear Hop (30 seconds) Skydivers (30 seconds) Plank to Bear Hop (30 seconds) Repeat 2 times Megan Minute: Full sit up (bent knees) with one dumbbell Cardio Block 3: X Jumps with BOD ropes (30 seconds) Predator Jacks with BOD ropes (30 seconds) Repeat 3 times Ab Block 3: Hollow Walk (30 seconds) Plank to Bear Hop (30 seconds) Hollow Crunch (30 seconds) Plank to Bear Hop (30 seconds) Repeat 2 times Megan Minute: Put two dumbbells on floor and lay back – lift legs between weights As Many Rounds as Possible (AMRAP) for 6 minutes: Squat Jump Diagonal Reach with BOD ropes (4) Skipping Side Lunge with BOD ropes (4) Predator Jacks with BOD ropes (4) Jump Rope (20) Add Round to Tally Day 5: Full Body Burn Advanced - Time: 40 Minutes Four Blocks - each exercise is done for 8-16 reps and there are two or three rounds. Equipment needed: Weights (heavy, medium, light), BOD Ropes (fake jump rope), Mat (optional). Megan had 20 lbs., 15 lbs., and 10 lbs. dumbbells. Thoughts: The Full Body workouts in this program are my favorite. I followed the modifier Lacee who didn’t jump with the BOD ropes. Block 1 – Asymmetric (one dumbbell) reps are repeated on left/right: Side Lunge to Clean (8 reps) Push Press (8 reps) Combo: One Side Lunge to Clean / One Push Press (4 reps) Repeat each side twice Megan Minute: Shifting Side Lunge w/two dumbbells BOD Rope (1 minute) Block 2 – (two dumbbells): Sumo Squat with Bicep Curl at the Bottom (8 reps) Reverse Flye with stand up between (6 reps) Repeat 3 times Megan Minute: Sumo Squat with two Dumbbells BOD Rope (1 minute) Block 3 – Asymmetric (one dumbbell): Chest Press (16 reps) Hip Raise with dumbbell (16 reps) Combo: One Chest Press/One Hip Lift no weight (4 reps) Repeat each side twice Megan Minute: Slow Chest Press BOD Rope (1 minute) Block 4 – (two dumbbells): Rotational Back Row – (16 reps) Front to Back Lunge – (6 reps) Repeat 3 times Megan Minute: Renegade Row w/two dumbbells BOD Rope (1 minute) Day 6: Power Ignite Advanced - Time: 28 Minutes Three Blocks - each exercise is done for a rep count or for 40 seconds (whichever you finish). Equipment needed: Weights (medium, light), BOD Ropes (fake jump rope), Mat (optional). Thoughts: This workout is blocks of 5 – 10 minutes of Every Minute on the Minute (EMOM). I find these workouts have more of a cardio affect than the Core Cardio workouts on my heartrate monitor. Block 1 – 5 minutes: Single Arm Floor to Shoulder Pull (10 reps on each side or stop at 40 seconds) Rest for 20 seconds Repeat 5 times Block 2 – 5 minutes: Loaded Beast to Push Up (Plank then spring up to push up) - (12 reps or stop at 40 seconds) Rest for 20 seconds Repeat 5 times Block 3 –10 minutes / alternate exercises (one light dumbbell): Loaded Squats/Squat Jumps with no weights (10 reps each or stop at 40 seconds) Bear Hops (15 reps or stop at 40 seconds) Repeat 5 times Day 7: Dynamic Recovery Advanced - Time: 25 Minutes Equipment needed: Mat (optional). Thoughts: This workout is mostly on the floor with some upright/squatting or sitting. The stretches are all athletic and Megan will work them into a “flow” where you do a couple of them consecutively so the movement flows. She does a backbend sequence that I have to modify.
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Completed Races: (4) 50 milers (2) 42 milers (1) 50k (10) Marathons (2) 20 milers (3) 25k’s (16) Half Marathons (1) 20k (6) 10 milers (1) 15k |
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bbod, beachbody, bod, mbfa, megan davies, muscle burns fat, muscle burns fat advanced |
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