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Phase 3 - Workout 9
a_new_dawn
Posts: 517 Member
Super-intense moves inspired in part by power yoga and hardcore bootcamp. Lightening fast cardio bursts incinerate calories and fire up metabolism.
The warm up: Speed rope, High front kicks, mountain climbers, squat jumping jacks
Circuit 1: Push Up Jacks, Plank Flys, Sumo "calf" Squats,
Circuit 2: Dive Bomber push up, Ab hold push-up, Down dog sequence, side burpees, frog-to-squat jumps.
Circuit 3: Single-Leg Squat to plank, yoga Chair pose, Boat pose to Hollow Man, reverse crunches with resistance, Plank Moguls
Circuit 4: Squats with a V Raise, lateral arm raise with a "curtsy", crab dips, Side plank crunches, Rock and Rolls
The warm up: Speed rope, High front kicks, mountain climbers, squat jumping jacks
Circuit 1: Push Up Jacks, Plank Flys, Sumo "calf" Squats,
Circuit 2: Dive Bomber push up, Ab hold push-up, Down dog sequence, side burpees, frog-to-squat jumps.
Circuit 3: Single-Leg Squat to plank, yoga Chair pose, Boat pose to Hollow Man, reverse crunches with resistance, Plank Moguls
Circuit 4: Squats with a V Raise, lateral arm raise with a "curtsy", crab dips, Side plank crunches, Rock and Rolls
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Replies
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Wow! WOs 9 and 10 are so much more enjoyable than 7 and 8 IMO! Really enjoying them0
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WO9 is in the books! Ha!0
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Phase 3 has begun for me, and it wasn't as bad as i'd anticipated. I did expect a massive jump in intensity, mainly because the warm-up throws you straight into it with some fast cardio, giving you the impression you have an extremely intense workout ahead...but it actually wasn't too bad considering it's the final month.
I do advise you to preview this DVD before doing it for the first time, moves such as dive-bombers are a bit awkward to follow when you are in down-dog and have to crane your neck to see the TV!
Side burpees are a little odd - i found that i couldn't get my legs out as straight as the guys on the DVD - but practice will make perfect!
Side planks put pressure on my pathetically thin wrists but i managed to get through them ok.
Moguls could be quite scary to some - i'm glad i already did these in 6W6P.
Rock and rolls - I was terrible at these in an earlier JM workout (30DS or RI30 - i can't remember which one) and i'm still terrible at them. I can do the roll back fine, but i cannot get back to my feet in one continuous movement, even with my hands down. I kinda have to twist myself to lift myself back off the floor. LifeIsNotADressRehearsal has suggested a cannon ball & rock start jumps combo alternative, which sounds good to me!0 -
Yesterday was my 2nd attempt at this. I found that i felt ALOT of pressure in my wrists, especially in side planks crunches. I try my best not to modify but I'm thinking i might have to on this move, and come down onto my forearm. I can push through a little bit of discomfort, it comes as part of a workout, but this discomfort feels different and i don't want to risk injury. Perhaps a wrist support might help.
ab hold push-ups - i can do these, but only when one arm slightly leads the other, i find it impossible to lift with both arms.0 -
I still feel pressure in my wrists, i haven't had chance to get any sort of wrist support yet and i can't risk any injury so i am modifying as follows:
ab hold push up - i am doing a dolphin pose with reps (taken from yoga meltdown)
side plank crunch - on forearm rather than palm (this actually still gives a good 'crunch')0 -
I completely agree! I really hated workout 7, and was dreading anything that could possibly be more challenging. Thank heavens, so far, it doesn't feel like a torture session.Wow! WOs 9 and 10 are so much more enjoyable than 7 and 8 IMO! Really enjoying them0 -
That's a good idea for a modification to those tricky ab hold push ups. I was surprised how difficult those were! I'll do my best to get at least a couple in, and modify the rest. For now, anyway...I still feel pressure in my wrists, i haven't had chance to get any sort of wrist support yet and i can't risk any injury so i am modifying as follows:
ab hold push up - i am doing a dolphin pose with reps (taken from yoga meltdown)
side plank crunch - on forearm rather than palm (this actually still gives a good 'crunch')0 -
Ok. 1st day of workout 9 and oh my gees! It kicked my tail!0
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1st attempt of phase 3-workout 9 wasn't as bad as workout 7 but I just couldn't get those dive bombers ...... Side burpees weird angle for me ..... Rock and roll yea my balance was off!!!! My 2nd time hopefully will be better !!!!0
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Second week doing this and I still feel too much strain in my wrists when I do the side plank crunch. Maybe because it's the last exercise? I still feel it in by obliques, though, so I think it's fine to modify and do them on your elbows. This workout is hard on the wrists and I wish she had varied some of these exercises with different weeks.0
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First attempt at Workout9. I like this one so much better than WO7. Side Planks I am really out of balance on the 2nd side--can hardly hold up. maybe will try on my forearm just on that side until my back issues are resolved and I have even strength. Love the side burpees...really didn't do very well on the rock and rolls--can't get up to my feet every time. Had to push off the floor with my left arm. Sigh.
Am looking forward to improving on this one...0 -
First attempt this morning. WOWZERS I agree I like this one better then workout 7 but I find that she doesn't modify enough for a person my size it's disappointing. Hopefully the next round of the BR I am much smaller and can kick this out of the park0
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Wow everything sounds hard!0
