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.
3 sets/10 reps • 55 min.
Weights, Resistance Loops,
Strength Slides, Mat*
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!
Bent Over Fly
Glute Bridge w/Loop
Weighted Ab Sit-Up
Quad Ped Heel Press
Bent Over Row
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.
Day 10’s workout was Cardio Core, and and this one is the same as last week. We start with our usual warmup, and then get right into the work.
3 sets/30 sec. each •
37 min. • Strength Slides
The thing I really like about this workout is that you do a skip rope move followed by a higher intensity HIIT move and then a core move to bring your heart rate back down. There are 6 different series each with three moves. We do 3 sets of each and then finish off the workout with a round of all the core movements.
- Single leg skip
- Single leg squat jump
- Mountain climbers
- Heel Skip
- Pepper Step
- Butt Kicks skip
- From Jump/Twist
- Side Plank Crunches
- High knees/Butt Kicks skip
- Skater jumps (multidirectional)
- Side Plank crunches
- X Jump Skip
- Standing mountain climbers
- Alternating knee pulls
- Knee up cross overs skip
- Squat jumps
- Circle teasers
This workout is shorter than the other ones, but I am still able to burn the same amount of calories because you really get your heart rate up with the cardio moves. Even if you have to do some modifications you can get a really great workout in 35 minutes! I can tell that I’m getting stronger slowly but surely!
You might not be able to tell from this picture but in that selfie I was very sweaty!! If you want to follow along with my journey on instagram check out @allisonshapesup. If you have any comments or questions I would love to hear from you!
It’s Day 9 and I decided to do my workout after work again. The workout of the day is a booty workout and I was actually looking forward to this one.
The only thing that you need for this workout is resistance bands, and it’s good to have different strengths so that you can switch them out as necessary.
PHASE 1 | DAY 9
3 SETS • 10 REPS
SERIES 1: GLUTE BRIDGE
Bridge to Clam
1st Position Bridge
SERIES 2: QUAD PED
Straight Leg Lift
Toe Taps Across & Side
SERIES 3: SIDE LYING
Toe Taps Front & Back
SERIES 4: STANDING
Leg Press Side
Bend Over Press Back
SERIES 5: MOVING
I really liked this workout first of all I really felt it. Even though you do less reps this time Autumn makes you do all your reps for one series on one side and then you switch to the other side whereas in the previous workout you could alternate sides. Even though for the majority of the workout I was on the ground I was still able to burn over 300 calories.
During this workout the cast were really having a great time and laughing and joking. You can really tell that they enjoy working together and support each other. The modifier was having a hard time knocking over her water bottle and having trouble with her resistance bands but they were really supportive.
Still really enjoying the workouts and I think I will keep doing the evening workouts this week because I didn’t hate it. If you have any questions or comments I’d love to hear from you.
I didn’t get a great sleep on Sunday night so when I woke up on Monday morning I decided that I would do my workout after work instead of the morning.
I will say that I do normally have more energy in the mornings but when I got home from work I put my workout clothes on and got to work.
This week we start all the workouts again. The first day of the week is Total Body Core. The only difference from last week is that this time we do 3 sets of 10 reps for each move and use heavier weights.
TOTAL BODY CORE
3 sets/10 reps • 60 min.
SERIES 1: SHOULDERS
Squat Rotating Shoulder Press
Lateral Bear Crawl
SERIES 2: BACK
Bent Over Row, Single, Single
One Hand Renegade Row Twist w/Loop
Boat Pose Lat Pull
SERIES 3: CHEST
Push-Up Leg Lift w/Loop
Chest Fly w/Leg Lift
Side V Loop Kicks
SERIES 4: BICEPS
Staggered Stance Bicep Curl
C-Curve Crunch w/Weights at 90
Side Plank Knee Pull
SERIES 5: TRICEPS
Tricep Kickbacks: Single, Single
Single-Arm Loop Extension
The workout moves pretty quickly because there are fewer reps and there is little to no time in between the moves/sets. I didn’t burn as many calories as the first week but it was still a good workout.
I even earned my June Challenge award from my apple watch! If you want to follow along with me on instagram check out @allisonshapes up
If you have any comments or questions I would love to hear from you!
This is going up a day later because life got in the way and I was enjoying time with family having fun and living my best life 🙂 Better late than never right?
PHASE 1 | DAY 1
2 SETS • 15 REPS |
This workout is unlike all the others because this workout will be the same the entire 80 days the only difference is that in phase one you complete four reps of each move, in phase two you do six reps each and in the final phase you do eight reps each. The nice thing about this is that you will get to see a progression and make sure that you are getting stronger.
The workout is kind of like a ladder workout where each move adds on to the previous one. So how it works is that you complete four reps of the first move and then you go back to the beginning do another set of the first move and then add on 4 reps of the second move. Then you start back at the beginning do four reps of the first, second and third move etc adding another move each time. When you get to the tenth and final move you end the workout with two run-throughs of all ten moves.
There is no warmup for this workout since the first two moves act like a warmup.
- Spider pushups
- Diamond squats
- Duck lunges
- Bear walks
- Crab tricep dips
- Mule to frog
This is only a 30-minute workout but it is a tough one! You don’t realize how much those four reps add up until you’re doing all the moves back to back. I will be honest that this morning when I woke up my hamstrings, quads, glutes and core were really sore so I didn’t really give this workout my all. I’m glad that this workout will be the same so that I can really do better next time and challenge myself to get through the entire workout without any modifications in the future.
Today is Sunday so I’m watching the weekly obsession episode and planning out my week. Hope that you all have a great week. If you have any comments or questions I would love to hear from you.
The sun is shining and it’s Friday what better way to start the day off right than a nice sweaty leg workout bright and early in the morning? Last night before I went to bed my hamstrings were a little tight so I rolled them out, but they were still a little tight this morning. One thing that I will say about the moves that Autumn Calabrese chose for the workouts she did a good job of picking moves that really incorporate a lot of different muscles even when you are supposed to be targeting a specific area.
This mornings workout was legs one of my personal favorites. The workout consists of 3 series each containing 3 moves. We did 2 sets of 15 reps each for a total workout of 46 minutes. The only thing that you need for this workout are weights, though if you are a beginning you would be able to do these with just body weight.
PHASE 1 | DAY 5
2 SETS • 15 REPS
Front Diagonal Lunges
Twisting Back Angle Lunge
Single-Leg Good Morning
Now if you are just looking at the above list of moves you will see that this is not your typical leg day workout. Sure there are lunges and squats but the variations that she put on the moves really made the workout feel fresh and challenging. I will say that I feel I hit all the areas of my posterior chain and was able to burn over 300 calories in 45 minutes not a bad workout at all!
Its really refreshing to see that even Autumn Calabrese has a side that has better balance and even she can find some of the moves challenging. This is just another reason it feels like we are going through this process together and getting through it together.
I know it’s only day 5 so ask me again in another 50 or so days but doing these workouts in the morning is such a great way to get me up out of bed and active. I am able to get my workout in before leaving for work and leave my evenings free! So far I am really enjoying all the workout types and there is still more to come.
If you want more you can follow along with my journey over on instagram @allisonshapesup, and if you have any questions or comments I’d love to hear from you!
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.
PHASE 1 | DAY 4
2 SETS • 15 REPS
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.
Bent Over Fly
Glute Bridge w/Loop
Weighted Ab Sit-Up
Knee Plank Heel Press
Bent Over Row
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.
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