Rick's Blog

A High intensity night on a Sunday

Sunday is family day for us.  Usually a day i just do an Intu-Flow or a Yoga set but today was a High Intensity on my program.

Started out by having a great time with Andrea babysitting one of our granddaughters Tia – lots of running around.

Came home to try and chip down the front sidewalk which is covered in about two to three inches of ice.  Put some melt on it but an hour later still only half done and tired.

I knew it would be a hard night but I had been looking forward to the challenge of cutting down my time in-between rounds.

So I did a nice Intu-Flow to loosen up and then into the High intensity night.

Might not be an 8 for others but after all that chipping of ice I sure hit the high end fast but pushed through and stuck with my game plan of cutting time in-between.

10 Quad Hopes

10 Butterfly Spinal Rocks (knees spread sitting up come together as you rock pike up on shoulders and spread knees, back together as you rock back up)

10 leg swoops both and on ground leg threaded out to the side then swooped around back under the other foot to hurdlers position back to quad and then the other leg same thing for a one count.

10 prisoner squat leaps (squat with hands behind the head and then leap spreading the elbows.)

Stayed at 4 reps BUT dropped from 2.5 minutes in between rounds to 1 minute (big difference.)

Going to post the link to the program I am as I post about working on it::

http://www.bodyweightexerciserevolution.com/

Okay medium Intensity day:

Intu-Flow

45 seconds head press from downward facing dog

45 seconds squat and reach back

45 second one leg squat leg back unassisted – on EACH leg.

4 rounds

This time only 1 minute in-between not 2 and I did the 45 seconds on each leg each round solid.

Now to focus on form.

Going to post the link to the program I am as I post about working on it::

http://www.bodyweightexerciserevolution.com/

I feel great.

Met Reg this morning for a nice structure destruction session.

After work went down to the gym for a nice long Intu-Flow and I had brought in my min-clubbells to make it a real nice mobility workout.

Feel great.

It was supposed to be a no intensity night, but I was teaching and did probably more than I should have but it was fun.

I will take care no to go too hard tomorrow night or I’ll pay for it Saturday and Sunday during the medium and high intensity days.

And I am still only doing level 2.

Wow first night doing Level 2 fat burning high intensity circuit 2.

Lots of warm up intu-flow and softwork.

THEN:

1. 10 Quad Hopes

2. 10 Butterfly Spinal Rocks (knees spread sitting up come together as you rock pike up on shoulders and spread knees, back together as you rock back up)

3. 10 leg swoops both and on ground leg threaded out to the side then swooped around back under the other foot to hurdlers position back to quad and then the other leg same thing for a one count.

4. 10 prisoner squat leaps (squat with hands behind the head and then leap spreading the elbows.)

4 reps

2.5 minutes in between

Okay so level 2 is definitely a level above Level 1 – duh should have known – LOL

I was very tired particularly the legs after all the one leg squats last night but I enjoyed each and every move.

Okay so I missed a few posts by screwing up and signing in on the site itself.

I will have to go delete those posts because they show up as site news – duh on my part.

Okay so tonight was my first medium intensity of the fat burn Level 2 – these first few weeks the medium intensity is a strength program.

Basically you add a sophistication or difficulty to the level 1 exercises.

Where level had a head press with your hands on a box/chair level 2 has you in downward facing dog and you bend your elbows and touch your head to the floor between your hands as you come up on the balls of your feet.

Where Level 1 has you doing a table top transition you now squat place one hand back then arch your back and reach the other hand over as if you are going into wheel position.

Where level 1 has you doing one leg squats leg back and using a box or chair to hold on to as an assistance Level 2 is unassisted.

Didn’t really think that Level 2 would be a big jump but I was surprised – it was.  Lots of fun though.

45 seconds head press from downward facing dog

45 seconds squat and reach back

45 second one leg squat leg back unassisted – on each leg.

4 rounds

2 minutes between rounds (for this first one0

Must note that on rounds 2, 3 and 4 I dropped the one leg squats to 30 seconds on each leg.  On Level 1 I had missed reading that it was on each leg and did half the 45 seconds on each so I need to catch up a little here.

Oh yes and a BIG Intu-Flow prior to doing this and some Prasara moves after.