X3 Total Synergistics and Shift Shop Prep week Proving Grounds Strength

Total Synergistics was good today, push ups felt stronger and balance was much improved. I snapped my black band on chin ups :( so I switched to Rip 60 (like TRX) straps to finish.

I wanted a little more when I was done and I actually had the time today, so I thought I’d try Shift Shop Proving Ground Strength - I did the Prep week just to see. It was pretty good. Some new combos of strength movements and of course bears🐻! Not triple bears but bears none the less lol.
Overall enjoyed it 😊

B4Lift 4 Chest and Back, Legs, Shift Shop Strength 25 and IMAX 15

Monday was B4Lift4 Chest and Back, just the main 2 sets, then I did Shift Shop Strength 25 subbing the renegade row for Assist Chin ups. Just to see how much strength I’ve lost not doing any for weeks.

Tuesday was B4Lift4 Legs again just main 2 sets and swopped the HIIT portion for IMAX 15. Then because I wanted to add a it more on as I planned to rest the rest of the week I did a few more burpees, 20 weighted thrusters and some push press just to finish it out.

Wed was shopping, Thursday went to Patchings Art Festival. Yesterday I needed something so I did X3 Yoga just move myself about. Been lacking sleep but finally managed 9 hours last night. So hoping for more good sleep over the weekend and I’m well rested and ready to hit Lift4 on Monday - Wahoo!!

B4Lift4 Chest and Back & ShiftShop Speed 25, Joels Grab Bag

Monday was B4Lift4 Chest and Back and I skipped core and went into Shift Shop Speed 25 - which was tougher than I remember lol

Today I did Joels Grab Bag with Dumbells and it was pretty good. Didn't think I would enjoy it but I did.

Shift Shop Strength 25 Twice

Fancied something different today so I did Shift Shop 25 with medium weight and then did it again with heavier weights.

Plank stuff better than I remember it but still tough for me. Enjoyed it though!!!

Shift Shop Speed 45 and a good stretch

I got this done at my gym today so slightly bigger space which helped in one way and made it tougher in a another lol.  I gave it my all and crushed this today.

Shift Shop Wk3 D6 (My Cal Mods) Strength 45

Enjoyed this today until I became aware of my back again grrrr so some slight modifications just to limit the twisting motions eg the Sumo Chop in the 2nd and 3rd round I just did straight Sumo with Bicep Curl and took out the left and right twist.

I was extra cautious in round 3 with everything just being careful with form as its always easy to loose form when you are trying to go faster because Chris is shouting at you lol

I also did no Plyo Lunges (or rather Pulsing Lunge Hops) either today to protect my knee.

And I'm done! It's been a great 3 weeks of Shift Shop and can and see and feel differences in my body for sure. I will take a few much needed recovery days to further rest my back and the rest of me too then weigh and measure to see ;)

Shift Shop Wk3 D5 (My Cal Mods) Speed 45 and Shift Core

Loved this one today and pushed as hard as I could as it the last time doing it in this 3 Weeks.

I should have skipped the Downing burpee completely as I've tweaked my back so I've been resting it for the last few hours. Hopefully should be ok for tomorrow's Strength 45.

I went straight into Shift Core which felt pretty good although I was a little tired.

Happy Sunday everyone.

Shift Shop Wk3 D4 (My Cal Mods) Strength 35 & Strength 25

After not liking Super Strength 50 that much I tried my own version of a double....
I went with Strength 35 as a nice light warm up round 1, medium weight work harder round 2 then chased it with Strength 25 and because I was nice and ready and they are simpler movements I went as heavy as I could for an all out finisher.

I also got some personal bests today too....1st was with the plank walks in Strength 25 - when I first tried these in Week 1 I had to take breaks, go to my knees or use Power stands as my shoulders just wouldn't hold up but today I did it! Considering I'd already completed Strength 35 I didn't think I could but I push and held on and I managed it for the full minute on my hands. I'm super pleased with that 😊 The 2nd was all Sumo Squats with the holds that I couldn't stay in before and today I did yay!

Loved the combo and the progress I've made over the last 3 weeks.

Shift Shop Wk3 D3 (My Cal Mods) P90X3 MMX and Shift Core

Needed a little less impact cardio to rest my knee today so MMX was a good choice for me especially as its a bit of a stress buster and I needed that too 😊

Chased it with Shift Core and felt a little stronger and my swimmers were much better.

My HR monitor app is messing me about so no graph today grrrr

Shift Shop Wk3 D2 (My Cal Mods) Strength 45

I love this one! 😃 I got my weights right increasing each round on most of the moves. Really enjoyed this, pushed hard and felt done when I was done!

Although I've a little pain in my knee when going down the stairs now so all those jumping lunges were probably not the best idea after Speed 50 yesterday 😧

All of the Shift Shop workouts I can def say that Speed 45 and Strength 45 are my favourites.

Shift Shop Wk3 D1 (My Cal Mods) Super Speed 50

Lacking sleep and can't believe how many different things I've had to clean up in the last 24 hours....dogs...who'd have 'em 😩

Used only light 2kg and 3kg db's for weights except for sandbag on Fireman as it was easier. I was pushed for time so had to keep skipping some the Chris talk but got it done.

My push ups felt a little stronger today and I really enjoyed some of the combo's.
Nice workout but the breaks can seem a little too long in this one as you get a water break followed by another showing of the moves and I'm kinda 'well come on then I got it' but I think its more because I was against the clock.

Shift Shop Mobilty

Lacking sleep and its rest day anyway so just Mobility for me today and it felt good.

Shift Shop Super Strength 50

Erm not sure what to make of this one - it was kind of alright and not alright at the same time.

Although if I'm honest some of that maybe to do with me. I'm a little stressed and having to watch new pup at the same time and I think I went too light with weights in the first round didn't help either.

I used dumbells and my Sandbag and I think it was just a little messy for me.

There is a lot of twisty core stuff in this one, and the second wrestler move I had a slight pain in my lower back so I was cautious after that.

I'll know my weights for next time and maybe it will be better. But the jury's out for me on this one.

Shift Shop Speed 45 & Shift Core

OMG I loved this one!!!!

Lacking a little sleep as yesterday we bought home the newest member of the family - a 9 month old Cocker Spaniel Pup who was left outside all the time and had very little company.

After an emotional and stressful few days I needed the stress release and boy this workout did that for me today. Lots of different but same'ish moves that really got you moving. I was short on space in the living room today so modified as I needed to, had a couple of interruptions with the pups but I gave it my all - Phew!!!!
Nice burn too - I did 505 in 52 mins (with the interruptions)

Chased it with Shift Core as I didnt have time to do it yesterday and I'm definitely getting better at it ;)

Unless Speed 50 surpasses it this one of my new favorite cardio routines!

Shift Shop Strength 45

Wow this was a great one today - didn't quite get my weight selections right for some of the moves but really enjoyed it. The 3rd round is very Asylum Strength'ish and I loved it.

I really didn't expect the surprise at the end so nice one Chris!!! (I don't want to spoil it for those that haven't done it yet).

Looking forward to doing this one again and getting the weights right as it will be so much better.

Shift Shop Wk 2 D2 Strength 35

I really enjoyed this one but it was over way to fast!
I increased the weight for the rows in the second round as the first round was just way too light. I used the power stands for Hungry Bear in the first and just did it on my knees in the seconds as it was the glutes and obliques that was the target after all.

I thought this one had more shoulder work, which many workouts miss out on, so definitely one for the library 😉

I'm very aware of my knees from all the jumping about so I think although I wanted to stick to the calendar and do this in full, I think I may have to adjust it as it's not worth getting injured over.

I may jump to the longer workouts and only do two Speed ones a week and replace it with one with less impact instead. It's frustrating but we all have to work within our limitations don't we?

Shift Shop Wk 2 Day 1 Speed 35

This was good fun today and another quad burner especially the baby hops.

I did get a little dizzy going round the circle in the Lateral Slides - I think I may go left to right next time. The circle does give some variation but in a small space its not the easiest thing to achieve well.

I used the power stands to modify (for my shoulder) floor work in first round and didn't in the shorter second rounds except for the Spider Climber at the end.

Overall good workout and nice ramp up from week 1 ;)

Shift Shop Wk 1 Day 7 Mobility

Just Mobility today and it was pretty good - some new stretches in there and overall I enjoyed it. My body didn't want any more today.

Shift Shop Wk 1 D6 Strength 25 and Shift Core

I nearly moved on to Speed 35 today but decided to stick to the schedule with Mona.

Increased some weights and decreased others as I was using KGs instead of Lbs.
Used power stands again for floor work where I could.
In the Renegade Rows my plank felt stronger than last time so that was good.

Shift Core - I noticed significant improvements on almost every move so that was really surprising and exciting.

I won't lie my muscles feel a little tired today so I am looking forward to just Shift Mobility tomorrow before the start of Week 2 and the 35 mins workouts on Wednesday.

I'm never sure where to pitch my weights for these types of workouts - I always want to go as heavy as I can but that can slow things down and I feel then I can't keep up with them onscreen. Should we aim to go as heavy as poss or should we go lighter to keep up with them - is less weight more reps better??

Shift Shop Wk 1 D4 Strength 25 and Shift Core

My left shoulder is a little niggly, to my frustration, so I was careful but crushed Strength 25 again. I did up my weights so I was pleased with that but I had to modify the bear kicks on my knees.

Today I added Shift Core (as per calendar) straight after and it was really good. Great new moves that really hit the core muscles. Some really tough moves for me and some easier ones.

I'm enjoying Shift Shop so far and I love the fact that Cardio and Strength days flip flop but one complaint I personally have is all the plank work - its every day in every workout so my shoulders/upper arms are suffering slightly and don't feel like they are sufficiently recovered by the next day.
I may modify slightly tomorrow to try to give a bit more recovery in readiness for week 2 as I'm really looking forward to the longer workouts.