21 Day Fix Dirty 30

So another busy day at work today but got Dirty 30 done and upped my weights too.

It went really well and my shoulders are stronger and so is my chest on the flys. I did not do the legs lowering part of the flys for 3/4 of the 1st set and the entire 2nd set.
I wanted to concentrate on upper body and I feel concentrating hard on the two areas means one looses out and it its usually the abs/legs and thats not good for my back. After previewing 21 Day fix extreme upper Autumn does the chest fly with no legs and that makes more sense to me so that's what I did.

Just Yoga to squeeze in tomorrow and I'm done 21 day fix wahoo!!!

I'm surprised how much I liked it and more importantly how much my body has liked i.e. good changes noticed in so many places.

Got a very busy work week coming up and so good time for a recovery week, may get in a yoga or stretch session when I can.

21DF Cardio Fix

21DF Cardio Fix for me today, managed to get it in with all the craziness around me! 

My burpees are getting better but the mountain climbers still defeat me ;(

21 Day Fix Pilates Fix

Had two days off after crazy hours working hard and taking my mum to various places!

But today got it done with Pilates Fix - enjoyed and felt good. The flute section went much better this time, finally lol.

And my 21 Day fix arrived today too wahoo!!!!

21 Day Fix Upper Fix + Tai Cheng Day 4

Upped my weights again on second round and it felt good. Push ups weren't as good but considering my chest hurt last week I'm pretty pleased with no pain with 9 push ups on feet and 9 on knees ;)

4 days to go and I'll have finished 21 day fix - really looking forward to extreme arriving!!

21 Day Fix Lower Fix + Tai Cheng Day 3

21 Day Fix Lower Fix (I swopped with upper to give my chest another couple of days after resting it completely yesterday) + Tai Cheng Day 3.
The thigh leg lift and the quad raise felt much better today. I upped most of my weights on the second round and it felt good. 
To get enough weight to work my legs I have to let the weights hang as I struggle to hold them up at my shoulders? Any one else?

21DF Total Body Cardo fix + Tai Cheng Day 2

I was out for 9 and half hours yesterday travelling 100 miles for a 3 hr meeting and 100 miles back wow long tiring day so no workout for me.

Today felt good to get 21DF Total Body Cardo fix + Tai Cheng Day 2 done. Subbed in a weighted squat in for wood chop and I went a little heavy but all good.

At work today I had to push a trolly with 150kg on it, on the bumpy concrete uphill in the rain - it was not fun but got done no prob but this evening oh wow I'm so aware of my chest and sternum I think I pushed a bit too hard!! Time for bed for me! Keep pushing play everyone.

21 Day fix Dirty 30

Upped my weights again on this one but not for the reengage rows as protected my back. Great workout!!

21 Day Fix Cardio Fix + Upper Fix

Went for another double day - got cardio done first then went for some heavier weights than before. Please with improvements but planks not as good but not surprised after all the planks in pilates yesterday!

Up to 2 x 12.5lb / 5.6kg in the 2nd sets of every thing except the front raise which was 7.5lb / 3.4kg - up it next time too.
Oh and punches I still kept straight for my back and only went to 3kg on 2nd set.

21 Day fix Pilates Fix + Tai Cheng Day 1

Enjoyed Pilates tonight, went much better than last week. Felt stronger and got all the way through most of the sequences so big improvement yeah!!

Wanted a little more so dug out Tai Cheng and did Day 1 - good stuff.

21 Day Fix Lower Fix

Upped my weights today to 2 x 10lbs/ 4.5kg for first two rounds and 2 x 12lbs / 5.6kg for third round so pleased with that. Arms and shoulders complained a little being held up so had to drop it down to hanging a couple of times.

Enjoyed it and felt like I worked harder ;)

21 Day Fix Upper Body Fix + Cardio Fix

21 Day Fix Upper Body Fix + Cardio Fix - went for a double today!

Had a bit in the tank and inspired by a fellow Facebook buddy I went for it.

Great fun, upped my weights and it felt much better. Only did straight punches because of my back but everything felt great.
Cardio was tough straight after but I burnt some more calories so I'm happy ;)

21 Day Total Body Cardio Fix Wk 2

So this time I used 2 x 7.5lb / 3.4kg for the surrenders which was doable ;) so up that next time.

I had to skip the wood chop because of my back so I did normal squat with overhead press (with 7.5lb) which of course was a mistake because we then go straight into X country skiers which has the overhead press in it ;(
Second round I did straight arm /front raise to overhead i.e. straight up wood chop lol. My shoulders were fried for the x country skiers so had to take a couple of breathers phew!

I started the weighted jog with 7.5lb but after 30 secs changed to 5lb as my shoulders were burning!
I did the first round of knee pulls with the 7.5lb again but could keep up any pace and even skipped a few reps for the pain in my shoulders grrrr
Did round 2 with 5lb and it was still tough but better.

Frog crunches went better than last time but still tough, obliques were fine but my neck was aching. Round 2 was tougher but a couple of breather and got through it!

Less calls burnt this session which surprised because I upped the weights where I could. I guess this being cardio as well especially on the knee pull I should go light and fast instead of heavy and slow??

21 Day Fix Yoga Fix

Lovely gentle yoga session today - she says its active recovery and its the first active recovery workout that has really felt like it.

Nothing hard in it at all. Loved it. Really nice, move yourself about better than being sat on your rear, a little balance and some nice stretches - total magic!!

21 Day Fix Dirty 30

21 Day Fix Dirty 30

This was pretty good today - I upped my weight to 2 x 10lb /4.5kg for Alt side lunges and Renegade Rows but it was too much for the chest fly.

I dropped to 7.5lbs/ 3.4kg for the fly and used 2kg for everything else. Even the side bends which was pretty light considering Autumn says use heavy but I was cautious with my back and its a move I've done before so light seems a good plan.

Assuming no crazy doms up everything next time, but only a little on flys so 3.5 or 4kg I guess?

I struggled with side plank raise - they were tougher than I thought, I guess because everything is tired from the earlier work?


I've gone fairly light on most of these weights through the week as first time through and new stuff and got it about right so looking to increase next week should be good and burn a few more calories ;)

Rest day as went Physio for back

Rest day as went Physio for back

So I went Physio today to check my back was ok after the spams last week and the flare up again at the weekend and he says I'm about 75%. He treated some tender vertebrae and lent on some trigger points.

He told me to avoid anything that would upset it so weighted punches, wood chops, and rotation with weight/load for at least 2 weeks then build it up slowly.

So will have to skip a few of Autumns moves in 21 day fix but I'll push on the rest and should be fine.

Please I went as now I know I'm ok and what to do get finally sorted to avoid the flair ups ;)

21 Day Fix Cardio Fix

21 Day Fix Cardio Fix

Phew - what a workout!! Really enjoyed it, kept up with most of it I had to take breathers on the mountain climbers (one of my weakness to work on) and the bonus round at the end (upper body needs to get stronger for sure).

I have to thank Shaun T for helping me master the rest!!

When I can do mountain climbers for the full minute I will be over the moon!!! And when I can the plank alternating elbow thingy at the end for 1 minute I'll be thrilled!!! 2 new goals to work on...if I manage it within the 21 workouts I'll be super stoked, I doubt it but I'll give it a go so how quickly everything improves ;)

21 Day Fix Pilates Fix

21 Day Fix Pilates Fix

Wow what a great workout! OMG my booty on the leg section burny burny - I had to stop no matter how much she told me to push through!!!

Some awesome moves in this one and I have to say better than P90X3 pilates by a country mile!!

Looking forward to getting better at this!

Autumn has really surprise me with these workouts - loving them!

Also I feel like I'm leaning out as well ;) Less nuts and milk and more protein and hey presto!! Thank you Autumn!

21 Day Fix Lower Fix

21 Day Fix Lower Fix today..

Great workout for the legs with some really new stuff in there. Not worked my inner thighs like that before! And Curtsy Lunge...who knew??

I only used 2 x 7.5lb/3.4kg weights for the whole thing and will probably up it next time assuming I can walk ok tomorrow! With all those reps you don't need masses of weight phew!!

That is a pretty good leg day workout in 30 mins!!!

I did it earlier in the day than normal and had to take 2 phone calls during it but still a great workout!

21 Day Fix Upper Fix

21 Day Fix Upper Fix

I went with light weights a 2kg/4.4lb and a 7.5lb/3.4kg and they weren't crazy hard but they certainly wasn't crazy hard either. Up them next time to 3kg/6.6lb and 10lb/4.5kg and see how I get on.

It was pretty awesome workout the ab work was tough including the forearm plank holds - I managed 30 secs, rested for 10 secs then completed the remaining 20 secs in the first round and did 32 secs, rest 8 secs and finished the last 20 secs.

Push up I managed 16 on feet first round and did 8 feet and 8 on knees in the second.

All the rest I did for the duration so pleased with that.

My right lower back is twanging again this evening, I think its from the rotational work i.e. the pushes with weights after the wood chops from the total body day on sat ;( Got some triggers but not sure if I should go physio or not?

Good routine for the shoulders though - really enjoyed it.