Kate - Hope your final 80DO workout was good! It's bittersweet when it ends.
I'd love to hear what your workout plans are now that you're finished with 80DO.
Friday I did Cathe Live Compound HIIT because I spent 10 minutes trying to get BOD to work. I forgot to download that weeks workouts to my iPad so I was out of luck. I decided to just do a Cathe Live and catch up later.
Saturday was a rest day and I ran/walked 11 miles on my treadmill on Sunday. If the weather is good, I will probably do the half marathon I signed up for next weekend.
So this morning I did the last two workouts of Week 7. I'm really liking the Shred phase of this program. Tons packed into about 39 minutes or less!
Week 7 - Workout #27 – Shoulders & Arms Circuit – 39 Minutes
The format for this workout is alternating a shoulder and a bicep or tricep exercise for 10 reps repeated for (3) rounds. They used dumbbells and Joel suggested going as heavy as you can for 10 reps.
Series 1:
Front Raise – 10 reps
W Curl – 10 reps
Side Raise – 10 reps
Kickbacks – 10 reps
*Repeat 3 times
Series 2:
Shoulder Press (Goal Post) – 10 reps
Hammer Curls – 10 reps
Upright Row – 10 reps
Scull Crushers – 10 reps
*Repeat 3 times
Burnout (30 seconds):
Swimmers (side raise, rotate into front raise, lower, then reverse) – 10 reps
Bicep Curls
Tricep Pushups (modification was on knees)
*Repeat 3 times
Abs – 30 seconds each:
Dumbbell Driver – crunch up with light weight –left, center, right (modification no weight)
Crunch Up w/one dumbbell above chest- flutter legs (or modified with bent knees)
*Repeat 3 times
Week 7 - Workout #28 – Full Body HIIT – 32 Minutes
The format is HIIT followed by Abs (no weight work). There are three series of (2) exercises repeated (3) times with decreasing times. Followed by a burnout round which are all of the exercises for 30 seconds and then abs.
Series 1:
Single Leg Squat Jump switching legs @ 30 seconds – modification take out jump (60 seconds)
Rest 20 seconds
Pushup with a knee tuck (modification was step the knee tuck in) – 45 seconds
Rest 20 seconds
*Repeat 3 times
Series 2:
Squat Jacks (modification was step out side to side, with a touch down) – 45 seconds
Rest 15 seconds
Triple Bear Hop – right, center, left, center – (modification was step not hop) - 30 seconds
Rest 15 seconds
*Repeat 3 times
Series 3:
Plyo Pushups – Wide/Tricep (modification was on knees) – 30 seconds
Rest 10 seconds
Squared Squat – right, center, left, center – modification squat up onto toes (15 seconds)
Rest 10 seconds
*Repeat 3 times
Burnout (1x):
Single Leg Squat Jump switching legs @ 15 seconds – modification take out jump (30 seconds)
Pushup with a knee tuck (modification was step the knee tuck in) – 30 seconds
Squat Jacks (modification was step out to side, touch down) – 30 seconds
Triple Bear Hop – right, center, left, center – modification was step not hop (30 seconds)
Plyo Pushups – Wide/Tricep (modification was on knees) – 30 seconds
Squared Squat – right, center, left, center – modification squat up onto toes (30 seconds)
Abs – 30 seconds each:
Scissors – on back, hands under hips, crunch up, scissor legs in and out (modification was bent knees)
Arms extended sit ups – Arms extended at 90 degrees and sit up (modification was crunch)
Straight Leg Bicycle – alternating legs (modification was bent knee - crunch into bicycle)
*Repeat 3 times