I started stage 3 today and did the A workout. I'm on the road traveling on business this week, so I really liked the fact that I was able to do the workout in the little hotel gym with very little moderation (e.g., I used dumbells for the row instead of a bar).

I read through the thread and saw a few posts re: the one arm snatch. I would encourage folks to look at videos on youtube as some have referenced. Here are a couple of pointers, as well, that may help. If you look closely, the folks on the videos are doing this, but may not be calling attention to these movements:

* Start the movement with a slight shoulder shrug when you are up out of your squat and while your arm with the dumbell is still straight.

* Next, lead the movement with your elbow of the same arm. Think about bringing the elbow to a right angle, towards the ceiling. In reality, you will only reach about 45 - 60 degrees.

* After your shrug and elbow movement to about 45 degrees (whatever feels most comfortable), explode the dumbell up toward the ceiling with a slight jump and using the force/momentum of your whole body. (sometimes this is actually easier to do with a heavier weight)

Remember, these are all fluid movements and they will come together with practice.

I actually don't go all the way back to the ground between reps - I typically only bring the dumbell to mid-shin level or so. I guess it is more of a squat movement if you do bring it down to the ground, so I will try that next time!

Did my first workout A today! I love it!
for the 1 arm DB snatch I used 8kg, was totally fun once I got the hang of it.
The 90sec planks are body burners!
And that matrix is a total leg burner! 1st round 4:12 2nd 3:02

Hey Maggie! Glad you're catching up with me.

I can only mention the bits in my last post, about the hamstrings. It just seems odd to superset 2 exercises that work the same muscles. They are then thoroughly finished off in the body matrix! Next time I will rearrange the exercises.

But workout B is easy. Odd though that there is a back extension exercise, as well as the prone cobra, which is the home substitute for the back extension. I haven't found anything at home I can use instead of the back extension machine, except maybe a swiss ball if you can wedge your feet under something. I just do the cobras.

Check out some you tube vids for the one arm snatch, and also the back extension so you can see what the movement's supposed to look like.

So did my first workout B today, gotta say definitley easier than A. Still feeling the hammies though
2day weekend rest with maybe some walking to try an loosen the legs.

Well, phew! Just done my first Workout A. I started quite light to find my level, so I'm thinking next time will feel a bit more challenging. To my surprise, I found the dumbbell single-arm overhead squat quite tricky - it looks so easy in the book and on youtube videos! I was sailing through the BWM until I got to the 24 squat jumps, then I thought "I see what everybody means!" I pushed on through, and managed to do both rounds - 3 mins 30 secs first time, 3 mins 8 secs second time. My poor old heart was really pounding!

12.5kg dumbells!!!!!!!!! I just managed 8kg per side yesterday for the bench presses! I know, everyone's different......

My PB on the BWM is 2 mins18 secs , but my jumping form sucks!

3B tomorrow, for the 3rd time. Might try the back extension with the swiss ball, instead of only doing the prone cobras.

jenlwwb - yup! I feel like superwoman lol 2:18 is a great time! keep beating that PB Hope I can get close to 2min. Oh back extension on swiss ball? might try that! You got any youtube videos?

Steph - Workout A is definitley longer about 70-80min for me but I don't always take the full rest, except between the BWM. Workout B is slightly shorter but not much. Maybe you could do the BWM and intervals the day after lifting?

Some Wii Zumba tonight just a bit of fun and 2nd workout B tomorrow!
Keep pushing ladies
x

Steph - Workout A is definitley longer about 70-80min for me but I don't always take the full rest, except between the BWM. Workout B is slightly shorter but not much. Maybe you could do the BWM and intervals the day after lifting?

Thats whay Im gonna have to do. Ill do the BWM when I get home that night after my son goes to bed and do intervals on the days I dont lift and hopefully that gives me enough time. Im just wondering if Ill get the same benefit by splitting up the workouts? Like last night it took 58 minutes to do workout A from start to finish and the BWM was killer b/c I did it right after the lifting session so I was totally drained. If I wait to do the BWM until I get home later that night, my body will have had time to rest and Im not sure if the purpose is to tire your body.

Sorry, maybe I'm misunderstanding something, but I thought the intention of the authors was to always split the A & B workouts?

Hiya Ladies!

I finally got to do my 3A1!!! (I've had to sit out for a MONTH due to injuries) ARGH!!! :sad:

But I finally got to do the dreaded BWM! HOLY CRAP! I could barely walk afterwards... I'm nervous about how tomorrow is going to feel!!! LOL.

Miss Maggie - I think he suggests a "pullover" to replace the lat pulldown if you dont have access to a machine... using a bar and a bench. I'm not sure what page it is on as I have the book on my iPad.

Miss Maggie - I think he suggests a "pullover" to replace the lat pulldown if you dont have access to a machine... using a bar and a bench. I'm not sure what page it is on as I have the book on my iPad.

Maggie, I bought a cheap-ish pull up bar (about 15 quid) and set it up in the kitchen doorway (it comes off when you're not using it!), and i do assisted pull ups with my feet on the floor. But if you'd rather not get even more gear, is there anything you can pull yourself up under, like a table or stair bannisters? Or, as the above poster says, the books gives the pullover as the home substitute, but i feel the motion is different. I did that in stage 1.

Thanks both. I think I'll be able to use my squat stands to attempt pull-ups - off to give it a go now!