80 Day Obsession: Day 11 – AAA

Hey Everyone!

I know that I just posted about yesterdays workout but I wanted to get back on track so here’s my Day 11 post!

Another day and another workout done! Today is Day 11 of my 80 day obsession journey and the workout of the day is AAA (That means Arms, Abs and A$$!) This is one of my favorite workout types and the fact that we were working negatives makes it that much better because I can feel the workout and feel that I am gaining strength.

DAY 11
AAA
3 sets/10 reps • 55 min.
Weights, Resistance Loops,
Strength Slides, Mat*

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As I mentioned this workout is all about the negatives that means we focus on the eccentric movement and not the concentric movements. What does that mean? Well, you contract for a count of one and then you take three seconds to return to your starting position. This is a great way to get stronger, and since this is a heavier lifting day because we are doing 3 sets of 10 you can increase your weights even more.

One of the reasons that I really like this workout is the variety of movements you are working a bunch of different muscle groups and you get through the movements quickly so if there is one that you might not particularly like you are done of it before you know it and moving right along to the next one.

Something that Autumn mentioned in this video really hit home today she was talking about how we are in the middle of week two and how the mental game is starting to kick in because the newness of the program has worn off and you probably aren’t feeling it as much as you were last week. As soon as I heard this I was like “Yes that’s definitely where I’m at today!” She said to set a goal/intention for this workout and it really got me to remember to focus on just today. If I sat here and thought about the 69 days that I have left I get a little overwhelmed, but just getting through a 60 minute workout is much easier to focus on. That little switch in mindset was exactly what I needed!

SERIES 1
Upright Row
Bent Over Fly
Frog Sliders
Glute Bridge w/Loop

SERIES 2
Push-Up
Skull Crushers
Weighted Ab Sit-Up
Quad Ped Heel Press

SERIES 3
Bent Over Row
Hammer Curl
Knee Tucks
Fire Hydrant

 After I was finished with this workout I felt great! I could really feel my muscles working and I felt happy that I was able to cross off another day on the calendar! If you want to follow along with my journey on Instagram check out @allisonshapesup and if you have any comments or questions I would love to hear from you.

Allison

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80 Day Obsession: Day 4 – AAA

Hey everyone!

So I definitely felt my abs this morning when I was getting out of bed! Isn’t that just the best sort of pain after having a great workout when you can still function but you know that you worked hard!!

It’s day 4 and that means a new type of workout. This morning was AAA which stands for Arms, Abs and A$$. I’m really enjoying switching up the workout types each day! This workout has 3 series which each consists of 4 moves. We do 2 sets of 15 reps for each series for a total of 49 minutes.

What do you need for this workout? Different sets of weights, resistance bands, strength slides and water. Its also good to have a mat and a towel nearby in case you need them.

AAA
PHASE 1 | DAY 4
2 SETS • 15 REPS

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Ok so this workout really focuses on the negatives which means for example in the upright row you row up for 1 second and on the release you slow it down for 3 seconds. This is a really great way to build strength but it usually means that you won’t be able to lift as heavily as you normally do.  It’s really good to have a selection of different weights so you can switch them out or do a drop set if you want to.

SERIES 1
Upright Row
Bent Over Fly
Frog Sliders
Glute Bridge w/Loop

SERIES 2
Push-Up
Skull Crushers
Weighted Ab Sit-Up
Knee Plank Heel Press

SERIES 3
Bent Over Row
Hammer Curl
Knee Tucks
Fire Hydrant

This workout is a lot more toning moves and so I didn’t burn as many calories as the cardio day but I still burned just under 300 cals in less time. I really like working negatives because it allows you to really feel the work in a short amount of time. The fact that you cycle through different types of movements (arms, abs, a$$) makes the workout fly by and before you know it you are on the second set.

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There are still a couple different types of workouts to go through so I’m excited to see what they are so I can decide which ones will be my favorites! Are you doing the workouts?? What do you think so far?

If you want to you can follow along with me on instagram @allisonshapesup

Allison