Phase 3 - Workout 10
a_new_dawn
Posts: 517 Member
A super-quick, intense routine that pushes you to your ultimate potential.
The warm up: Rock Star Jumps, up-downs with superman, butt kicks, alternating push kicks, arm circles, 180 hops
Circuit 1: Reverse Plank with Leg Raise, jumping lunges, backward lunge into jumping front kick, deep lunge tap-ins,
Circuit 2: Curtsy with rear cable Fly, Wood Choppers, static weighted squat, Dumbbell Swing jumps
Circuit 3: Pigeon Squat with Bicep Curl, jump squat & Upright Row, Superman with a lateral fly, weighted rock Star jumps,
Circuit 4: Half Moon, deep lunge single arm row, weighted windmills
The warm up: Rock Star Jumps, up-downs with superman, butt kicks, alternating push kicks, arm circles, 180 hops
Circuit 1: Reverse Plank with Leg Raise, jumping lunges, backward lunge into jumping front kick, deep lunge tap-ins,
Circuit 2: Curtsy with rear cable Fly, Wood Choppers, static weighted squat, Dumbbell Swing jumps
Circuit 3: Pigeon Squat with Bicep Curl, jump squat & Upright Row, Superman with a lateral fly, weighted rock Star jumps,
Circuit 4: Half Moon, deep lunge single arm row, weighted windmills
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Replies
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Probably my favourite workout so far! Able to drop the weight on the half moon today. Put a big old grin on my face. Upping the heavy weights to 10s too!
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Workout 10 is complete! That's the good news. Bad news.....here comes WO 11 :laugh:0
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This was one FANTASTIC workout... I LOVED IT!
For the first time in this program i got a REAL sweat on - beads of sweat were literally dripping from me and my hands were so wet i was worried about my weights going flying! I also got a really great burn on this one, usually i'd get around 230 ish on a "workout" session, but today i got nearer 280... i don't often give myself compliments but i did indeed SMASH IT. Such a buzz!
I loved the combination of moves, even though i would say it was lunge and squat heaven (or hell, depending on how you look at it!) But on a positive note - it;s great for those thighs and butt!!
I've not really got any moves to moan about today :laugh: i guess i could mention that i couldn't get as straight in reverse plank as some of the others on the DVD, and i seemed to be able to go slightly lower on one leg compared to the other during pigeon squats. I think it would be worthwhile to up my weights to 10's for the rows and chops.
Most of the moves in this workout are taken from earlier workouts, but have the addition of weights, leg raises, or they have been made into a combo.
This is my new favourite workout, i'm really enjoying Phase 3 so far!0 -
OUCH! my "bummy" is sooo sore today after doing this workout yesterday! :sad:0
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Attempt no 2: Feeling VERY tight and sore in my hamstrings (back of my legs just above my knees) today. It obviously affected my ability because my previous burn on this level was over 280, today it was 232. It was impossible for me to do reverse plank with leg raise because my legs just felt too tight, i had to do crab with a kick out raise instead *sigh*. Extra stretches today!0
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I did Workout 10 for the first time last night. It's supposed to work the back of the body, yet my quads were on fire the entire time! I can't lie, I'm not a fan of all the plyometrics, but I know it's good for me and that's why we're doing it. I felt bad for my neighbors :-/ I wasn't able to perform all of the moves to my liking, but it was only my first time and I know that by next week I'll be impressing myself with my improved abilitly, and it will make me feel good. Lunge chops scare me. I feel like I'm going to chuck the weight across the living room because of my sweaty palms. LOL0
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As I discussed on my wall, this workout will give you Buns of Steel! I didn't feel it in my glutes as much when I was doing it, but boy are they super sore the next couple of days! That's awesome! I love the level of intensity this month. It's extremely challenging for me, but I don't mind the lofty goals.0
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Those half moons I can't get it 2gether!! Lol my balance is just off hope to do better nxt week0
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As I discussed on my wall, this workout will give you Buns of Steel! I didn't feel it in my glutes as much when I was doing it, but boy are they super sore the next couple of days! That's awesome! I love the level of intensity this month. It's extremely challenging for me, but I don't mind the lofty goals.
lol...Now I get why I had such a sore backside all last week!! I had been doing a lot of gardening, squatting and digging etc as well and put it down to that but now since I read this post and others, I realize I have Jillian to thank for that. I did wo10 for the third time yesterday and the sore bummy thing didn't happen so must be getting used to it!!0 -
I just did workout 10 this morning for the first time!!! Wow. It made me sweat!!!! It will take me two weeks to master it and then I'm off to Workouts 11 and 12. I'm loving this program!!!0
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My butt hurt last night... In addition to this workout, I've been doing a squat challenge. Yesterday I did 150 squats, plus workout 10. I'm not even sure what I think of the workout, other than that it caused me mad soreness today! lol My hips/butt hurt so bad it hurts to move. My lower quads are also sore, causing walking downstairs to be a true trial... lol I'm trying to be thankful, knowing that I'm doing something right, but wow! OUCH!!!!! :sad:0
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My butt hurt last night... In addition to this workout, I've been doing a squat challenge. Yesterday I did 150 squats, plus workout 10. I'm not even sure what I think of the workout, other than that it caused me mad soreness today! lol My hips/butt hurt so bad it hurts to move. My lower quads are also sore, causing walking downstairs to be a true trial... lol I'm trying to be thankful, knowing that I'm doing something right, but wow! OUCH!!!!! :sad:
and then Jillian has you doing the BOAT MOVE....where you have to sit on your backside: excruciating!!!0 -
Honestly, this week I can say that I'm even MORE glad than usual that I'm doing my weird schedule with just 3 workouts per week. lol I don't know that I could've done workout 10 twice this week... I could barely do my little bit of Zumba this morning, I only gave it minimal effort because I still hurt too bad.My butt hurt last night... In addition to this workout, I've been doing a squat challenge. Yesterday I did 150 squats, plus workout 10. I'm not even sure what I think of the workout, other than that it caused me mad soreness today! lol My hips/butt hurt so bad it hurts to move. My lower quads are also sore, causing walking downstairs to be a true trial... lol I'm trying to be thankful, knowing that I'm doing something right, but wow! OUCH!!!!! :sad:
and then Jillian has you doing the BOAT MOVE....where you have to sit on your backside: excruciating!!!0 -
my thoughts on this workout:
warmup: Really don't get the point of the up/down with supermans..really liked the push kicks.
Circuit 1: Loved the backward lunge into jumping front kick--reminds me of karate but I have lost a lot of flexibility I see today. kicking Leg is not high at all.
Circuit 2: hated Wood Choppers from previous month--don't really get the point. Partially handicapped in this one as the dumb dog always stands where I might hit him.
Circuit 3: Liked this set a lot--but was really huffing and puffing due to all the jumping. Used to hate rock stars--am amazed I can now do with weights.
Circuit 4: Half Moon--am so bad at this--why can't I stand on one leg????
Managed to tweak my left glute---reaching for a weight while on my knees and fending off the puppy. It hurts so bad I could hardly sit to drive into work today and my chair is killing me...am sitting half off it today or standing when I can. Hopefully cardio tomorrow doesn't aggravate it.0 -
Did Workout 10 last Thursday, my butt was sore for 4 days! Holy crap. I only got a half week in last week because of work, so I am doing Workouts 9 and 10 this week and next week also.0
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I was RIDICULOUSLY sore for two days after, still somewhat sore for another 2 days or so, myself, after the first time through WO10. I was very thankful that it wasn't so rough the following times through.Did Workout 10 last Thursday, my butt was sore for 4 days! Holy crap. I only got a half week in last week because of work, so I am doing Workouts 9 and 10 this week and next week also. 0
