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Fitness Friday #13

Posted Nov 02 2012 10:45am

Happy Friday guys!

Hope you had a great week!  It sure did fly by and I have a feeling November is going to do so as well!  Holiday season here we come!

Today was my last Fitmixer boot camp workout :-(   Sadness!  Now that I’m so used to getting up early and doing my Fitmixer workout I will probably continue to do so.  I like them and they are a nice addition to whatever else I’m doing that day.  I’ll get more into my results in a bit but there was some growth people!

First, let’s talk about workouts for the week.  Remember last week I was a little bummed because I hadn’t been able to squeeze in all my normal classes etc?  I know, I was being a little silly since I did still get in some my boot camp workouts everyday, but when you get used to doing certain things daily you kind of miss them when you don’t.  However, this week I got somewhat back on track and it felt good!

Sunday – Rest

Monday – Fitmixer fit test (results to follow) + 24 hour spin class

Tuesday -  45 minute elliptical + Fitmixer workout

Part One:

  • V-sit Abs – 10 reps
  • Hover Dips, left – 10 reps
  • Superwomans – 10 reps
  • Hover Dips, right – 10 reps
  • V-sit Abs – 10 reps
  • *Repeat sequence on the way back to the other side of the mat

Part Two:

  • One-legged Deadlifts, stand on right leg – 30 reps
  • One-legged Deadlifts, stand on left leg – 30 reps
  • Hollow Rocks – 10 reps
  • Forward Fold Plank, on left arm – 10 reps
  • Rocking Horse – 10 reps
  • Forward Fold Plank, on right arm – 10 reps
  • Hollow Rocks – 10 reps
  • *Repeat sequence on the way back to the other side of the mat

Part Three:

  • Bottom-ups – 40 reps
  • Bicycles – 10 reps
  • “Thread the Needle,” on right arm – 10 reps
  • Side Rocks – 10 reps
  • “Thread the Needle,” on left arm – 10 reps
  • Bicycles – 10 reps
  • *Repeat sequence on the way back to the other side of the mat

Part Four:

  • Air Guitar Curtsey, stand on right leg – 30 reps
  • Air Guitar Curtsey, stand on left leg – 30 reps

*Repeat entire sequence again

Wednesday – Stroller Strides class + Fitmixer workout

Add in a Push-up to each Jumping Jack Burpee, in any way that feels natural to you.

  • Plank Burpees – 10 reps
  • Jumping Jack AND Push-up Burpees – 10 reps
  • Right Side Burpees – 10 reps
  • Left Side Burpees – 10 reps
  • Jumping Jack AND Push-up Burpees – 10 reps
  • *Repeat 2 more times for a total of 150 burpees! 

Thursday – Fitmixer workout combined with treadmill

Run 10 minutes

  • – 100 reps
  • – 100 reps
  • – 50 reps per leg
  • – 100 reps (34 straight, 33 toes out, 33 toes in)

Repeat

Run 10 minutes 4 minutes of tabata style interval run 8 incline, 9.0 speed 20 seconds on, 10 seconds off.  Killer!

  • – 100 reps
  • – 50 reps per leg
  • with heel pulses – 50 reps per leg
  • – 50 reps per leg

Repeat

Run 10 minutes

Friday – Fitmixer workout

  • – 100 reps
  • – 90 reps (30 straight, 30 toes out, 30 toes in)
  • – 80 reps
  • – 70 reps
  • – 60 reps (30 with right leg up, 30 with left leg up)
  • – 50 reps
  • – 40 reps
  • – 30 reps
  • – 20 reps
  • – 10 reps

I’ve said it before but I really enjoyed this boot camp.  With this being the first online boot camp program I have done I wasn’t really sure what to expect.  Besides a few quick reviews I read online, there wasn’t that much information on exactly what we would be doing.  Really this is because it’s a fairly new program and are making adjustments as they grow.  Even though it’s pretty new, they folks behind Fitmixer know their stuff.  With a registered dietitian, fitness guru and fitness expert leading the webcasts, meal plans and workouts, you’re getting well researched information and exercises.  Besides just a great program, these ladies are really there to support you.  Every Monday you weigh in and comment with any concerns if you have them.  Candice (the dietitian) will respond within a day offering up encouragement, support or assistance.  I know this because after two weeks my weight jumped on the scale by a few pounds.  Even though I’m very familiar with the fact that muscle weighs more than fat and my body was gaining muscle, it still bothered me.  Candice reassured my frustration by saying exactly what I knew was happening, I just needed to hear it from someone else.  The one thing I didn’t do as well as I could have was stick to the meal plan suggestions and enter in my daily eats on myfitnesspal.com.  It was really easy to do but I just didn’t take the time to do it everyday.  I think since I eat very little processed foods, it was more time consuming since I had to enter every ingredient in every recipe I would make.  However, I will say that I did do much better at eating regular lunches rather than snacking my way through the afternoon.  I learned that even though I might be snacking on really healthy foods, those calories can add up and really throw off your metabolism.  Along with all the support, the workouts, and the meal plans, the Fitmixer products are REALLY good!  I even got the hubby hooked on the aminos and protein powder.  It just so happened that today I finished up the last of my aminos but I still have quite a bit of the protein powder and the fitslim left!  So you definitely get your money’s worth!

Okay, enough about the program let’s talk about the results.

On day one of Fitmixer, we were asked to complete a fit test, weigh ourselves, take before photos and take our measurements.  Here are my results,

I lost 4 pounds, 3 1/2 inches from my waist, 2 inches from my hips, and 1 inch from my thighs.  I didn’t go into this program looking to lose a ton of weight.  I went in looking to up my muscle mass and tone up.  I didn’t do a body fat test before or after I began but I can definitely say that I have done just that!  I not only feel more toned but looking back on my before pictures, I look more toned.

Here’s what the fit test looked like along with my starting and ending results.

  • – How many in 1 minute?   Start – 20  End – 25
  • – How many in 1 minute?  Start – 33  End – 47
  • – How many in 1 minute?   Start – 45   End 75
  • – How many in 1 minute? (Drop to knees to scale down)

Start – 2 off knees 15 on knees   End – 8 off knees  20 on knees

  • – How long can you hold? (No dropping knees)  Start – 1 min 31 seconds  End – 2 minutes
  • – How many in 1 minute? (Drop to knees to scale down)

Start – 20 no knees 15 on knees     End – 30 no knees   20 on knees

  • – How long can you hold?    Start 1 min 30 seconds   End – 2 min 5 seconds
  • – How many in 1 minute, per leg?    Start – 120 total   End – 146 total
  • How many in 1 minute?  Start – 63  end 85 
  • – How many in 1 minute, per side?   Start – 22 right  21 left     End – 45 right 42 left

Growth!  I was kind of bummed I didn’t do more burpees but they are so draining!  At least I have something I want to work on a little more :-)   Overall I was happy with my results from the program and I HIGHLY recommend it to others.  Whether you’re like me and looking to tone up, or you’re wanting to drop some serious pounds.  Both can be done with this boot camp!

Registration for the January session is open right now and if anyone has any questions regarding the program please feel free to contact me and I’ll do my best to answer :-)

Fitmixer

QUESTION -

  • Have you ever done a boot camp like program where you recorded your weight and measurements?
  • What was your personal favorite workout from the week?

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