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Old 04-16-05, 12:28 PM  
Debbie S.
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Impressions after 4 weeks of WHFN

I just wrapped up 4 weeks of doing the WHFN workouts, and I wanted to post my impressions, and how I modified the workouts to work for me.

First, I really enjoyed both the FitPrime and Kickbutt workouts. By rotating all of the workouts during this 4 weeks, I found that they really rotated well, and I didn't suffer from serious overtraining. My goal for these workouts were to create a rotation that would be similar to the Slim Series rotation, and their goal of putting your body in a very mild state of overtraining for maximum bodyfat loss.

Here are my modifications:
I always added at least a 30 minute cardio workout before each WHFN workout.

For the FitPrime workouts, I opted to replace the push-ups and triceps dips with dumbbell work. For Pump, Metaboost, and Upper Body, I did dumbbell presses on an incline, decline, and flat position. For Lean, I did dumbbell flyes, again alternating between the three positions.

For the push-ups in the Kickbutt workouts, I opted not to do the push-ups with one hand on the tall box. Instead, I did all of my push-ups with one hand on a push-up bar and the other hand on the ground. For some of the triceps dips, I opted to do chatarungas/close grip triceps presses.

For the leg presses, I alternated between my 14" step and my 12" step depending on how I felt.

For the cardio work, I used either my Billy balls, or 3-5 lb. handweights to make the cardio segments a bit tougher. I also used my medicine ball for some of the cardio moves.

I have the last two weeks in front of me, so I'll post here what each week entailed starting with April 4th:
Monday: Circuit Day
Kickbutt Crunch Time
FitPrime Crunch Time with Susan Harris-cardio portions only
Abs

Tuesday: Circuit Day
Firm BSS3 One of Lisa’s cardio workouts (sorry, the names all run together)
Kickbutt Floor burn
Abs

Wednesday: Circuit Day
Firm BSS3 Lisa’s Advance Cardio Blast
Kickbutt Strong Bear
Abs

Thursday: Circuit Day
Bootcamp Cardio Live
Kickbutt Fast Cheetah
Abs

Friday: Circuit Day
BSS4 Allie’s workout-first 30 minutes
FitPrime Upper Body
Abs


Saturday: Circuit Day
Tae Bo AL#10-cardio only
FitPrime Lower Body
Abs

Sunday: Cardio Day
Tae Bo AL#11

Monday: Circuit Day
Kimberly's Triple Threat-kickboxing only
Kickbutt Push/Pull
abs

Tuesday: Circuit Day
Kickbutt Steamin Cardio
FitPrime Steamin Cardio-cardio sections only
abs

Wednesday: Circuit Day
Firm BSS3 Lisa’s Cardio Blast
FitPrime Metaboost
Abs

Thursday: Circuit Day
CIA's Kimberly Spreen's bootcamp workout
FitPrime Flex Posture
Abs

Friday: Circuit Day
Tae Bo AL#10-cardio only
FitPrime Pump
Abs


Saturday: Circuit Day
Firm BSS4 Stephanie's Cardio workout
FitPrime Lean
Abs

Sunday:

As far as results go, I lost 4 lbs., most likely a bit more. I started my period this morning, and I always retain a lot of water, so I'll weigh myself again on Monday and see what my actual weight loss was. There was no change in my diet. I'm also very very pleased with the visual results.

Due to the hematoma on my right butt cheek, all of my cardio is still low impact, so I didn't up the intensity of my cardio level.
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Old 04-16-05, 01:28 PM  
Lisa :o)
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That's terrific!

Hi Debbie~

Thanks for posting your rotation and your results. I have previewed a few of the FP/KBs but still have yet to actually do one. I need to lose weight right now and from a brief glimpse I concluded that they didn't have enough cardio for what I need to be doing now. Your rotation showed me just how to get around that by adding 30 min. cardio first. Now I have no excuses to not try one out today!!!

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Old 04-16-05, 01:38 PM  
BarbK
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Debbie,

That is awesome. I started on 3/31 and had similar results using WHFN/ old FitPrime. I don't have all the workouts. I'm extending it another week because Randi loaned me WHFN Strong Bear and Fast Cheetah.

The only change I made to the workouts was on the pushups, I never had different elevations of my arms. They were both on the box (if the workout did both on the box) or both on the floor, if the workout had one up and one down.

I also added riding the LifeCycle Bike from 12 minutes (for the longer workouts, 18 minutes for the 45 minute workouts, and 24 minutes for the short workouts). I rode the bike after the workouts.

I didn't eat near as much as usual, especially at night. I think they really curbed my appetite.

Here's what I did:

3/31/2005 STEAMIN CARDIO WHFN
3/31/2005 BIKE - HILL 6 12 minutes

4/1/2005 STEAMIN CARDIO WHFN
4/1/2005 BIKE - HILL 6 12 minutes

4/2/2005 PUSH PULL
4/2/2005 BIKE - HILL 6 12 minutes

4/3/2005 FAST CHEETAH - OLD FITPRIME
4/3/2005 MINDY STRENGTH TOOLBOX - Unweighted Legs

4/4/2005 PUSH PULL WHFN
4/4/2005 BIKE - HILL 6 12 minutes

4/5/2005 LEAN WHFN
4/5/2005 BIKE - HILL 5 24 minutes

4/6/2005 CRUNCH TIME WHFN
4/6/2005 BIKE - HILL 6 24 minutes

4/7/2005 STEAMIN CARDIO WHFN
4/7/2005 BIKE - HILL 7 12minutes

4/8/2005 Randi's BEGINNING YOGA Class
4/8/2005 PUSH PULL WHFN

4/9/2005 STEAMIN CARDIO Old FITPRIME
4/9/2005 Mindy's STRENGTH TOOLBOX - Tube Legs
4/9/2005 BIKE - HILL 6 12 minutes

4/10/2005 MEGABOOST WHFN
4/10/2005 BIKE - HILL 6 18 minutes

4/11/2005 MAXIMUM CARDIO FIRM
4/11/2005 BIKE - HILL 6 18 minutes

4/12/2005 CRUNCH TIME Old FITPRIME
4/12/2005 BIKE - HILL 6 18 minutes

4/13/2005 STEAMIN CARDIO WHFN
4/13/2005 BIKE - HILL 7 12 minutes

4/14/2005 CRUNCH TIME WHFN
4/14/2005 BIKE - HILL 6 24minutes

4/15/2005 CORE CARDIO TLP
4/15/2005 Randi's BEGINNING YOGA Class

4/16/2005 STRONG BEAR WHFN


Editted to add: I have had bad PF since July and tennis elbow for about 6 weeks. My foot didn't bother me at all during these workouts; I can even go for a walk outside without it hurting. My elbow is doing better too. I think not having many bicep exercises helped.

For over 2 years now, I have been trying to get into 2 pairs of really old size 6 jeans. I can now get them on and zip them up. They are still way too tight to wear, but a HUGE improvement.

Prior to this mini rotation, I tried David Kirsh's program twice. Once for 11 days before I gave up and once for 8 days. I never could even come close on the eating.

I tried Oprah's too, but thought it was punishment having to add 2 minutes every week. I got up to 36 minutes of cardio. I couldn't do the eating plan either.
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Old 04-16-05, 01:50 PM  
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Quote:
Originally Posted by Debbie S.
Due to the hematoma on my right butt cheek, all of my cardio is still low impact, so I didn't up the intensity of my cardio level.
That's not a hematoma, that's Rhode Island!

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Old 04-16-05, 02:00 PM  
Lisa :o)
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Alta......

You crack me up!!!!! Where do you come up with these things....... Don't ever stop!!

Lisa
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Old 04-16-05, 02:30 PM  
Debbie S.
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Lisa, you're welcome. I'm glad I was able to help you start these workouts.

Hi Barb! Congrats on your results, too. Your rotation looks really good also. I see that you took a class that Randi teaches.

LOL, Alta. At least you didn't say it was the size of Texas.

Lisa, I sent a picture of my hematoma to Alta, so she now knows me as well as my mom and husband. LMAO! Poor Alta.
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Don't let anyone judge you! It's your workout. Sylwia
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In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
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Old 04-16-05, 02:35 PM  
Loretta S.
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Thanks for all the great info and modification. But Debbie, you left out an important detail. How does Fatso feel about the WHFN workouts?
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Old 04-16-05, 02:39 PM  
Debbie S.
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Hi Loretta. I think he's jealous of the WHFN workouts. He keeps jumping up on my high step when I'm trying to do step ups. Normally, he only bothers me during my cooldowns, and downward dogs. For some reason, he still hates downward dogs.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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Old 04-16-05, 02:45 PM  
Vintage VFer
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Quote:
Originally Posted by Debbie S.
I sent a picture of my hematoma to Alta, so she now knows me as well as my mom and husband. LMAO! Poor Alta.
Err, Debbie, I have been selling copies of that photo on eBay. I though it would be ok. I hope you aren't angry. By now, most of the world knows you really well!

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Old 04-16-05, 02:49 PM  
Debbie S.
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Alta, you will do anything for a buck. Do I get some type of kickback from the sell of these photos?

I wanted to add how fantastic the cuing, form pointers, and visual pointers are in these workouts. I really can't recall any other workout that puts so much emphasis on form.

I also like the slower pace of the step ups. I really don't care for this move, because most of the time, step ups are done too quickly. The slower pace really helps me focus on the muscles that are being worked.

I have had mild DOMS everyday. The last time I was in a perpectual state of DOMS was during my P90X rotation.
__________________
Laughter is the best medicine. Have you had your daily dose?
Walking is Nature's Prozac!
Don't let anyone judge you! It's your workout. Sylwia
Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson




A Spark of Hope

In memory of:
Michael Sparkman
October 11th, 2001-October 21st, 2008
Hope Fimiani
August 26th, 2006-October 13th, 2008
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