My alarm went off this morning - I woke up, - decided I was too sore to move - and laid in bed for about 20 minutes.
I finally rolled out of bed, popped a caffeine pill, and headed to my workout room to do Day 4 of Body Beast: Beast: Cardio!
Before the warm-up, Sagi says:
‘Forget about walking on the treadmill for two hours. Cardio with THE BEAST. So let’s get beasty’.
The warm-up is 1:45 minutes of high knees, hip circles, reverse lunges, side squats, sumo squats, and some more high knees. Quick - but that is acceptable for a 'cardio’ workout. :)
These guys have such big muscles that it looks like giant balls of marshmallow sumo men trying to squat.
Workout (28:30 minutes):
You do this for 20 second increments and then you hold the squat for 10 seconds at the end. This is done a total of three times. You start to feel the burn - I won’t lie. I am not used to 'cardio’ having weight work (at least not to this extent).
Toe Tap: Using the bench (or a chair), you alternate tapping your feet on top. The idea is to do this as quickly as possible. At first, I used my chair. When I decided that was ridiculously high, laughed hysterically at the idea of being able to do that quickly, I switched to the dumbbell.
Like the guy on the right:
Beast quotes worth sharing:
'Tap, tap, tap, tap. One minute.. is a long time. …Pop, pop, pop, pop… you’ve got 14 seconds. What is 14 seconds? It is nothing!’
'I want you to give me a 10. I don’t expect a 6 or 5. For me, it’s not good enough.’
'If you screw up - if you don’t do it right - I’m gonna’ take you to time out.’
Plyo Pushup + Hold: Starting in a plank position, you slowly lower to the floor. When pushing back up - you press quickly and your hands come off the floor. EEK! After 20 seconds of this awesomeness, you hold the low plank for 10 seconds. This is all done three times. I won’t lie - I fell to my knees eventually. At least there was no clapping of the hands in the middle.
During these, Sagi says:
'You get tired? That’s alright. You can hold it.’
Sumo Jump: You squat into the sumo position and then jump your feet in and out. The idea is to do this as fast as you can with correct form. At first I was like - yeah, I got this! Then, I realized he was going as fast as he can. It is awfully funny to watch but you will feel it! :)
Sagi asks the guy if he is 'feelin’ it’. He answers yes. Sagi says:
Squat to Upright Row + Hold: You hold light weights between your legs with straight arms. You squat with your legs and then row the weights up into an upright row as you stand. After 20 seconds, you hold the row for 10 seconds. You do this three times. I used 8lb dumbbells and it worked my shoulders.
Alternating Lunge Jumps + Hold: Starting in a lunge position, you jump and land in a lunge position with the other leg forward. After doing this for 20 seconds, you hold the lunge for 10 seconds. You repeat this again and hold the opposing leg lunge for 10 seconds. The guy in the video (on our left) is hilarious to watch. He has issues holding lunges/moves.
Plank Press-Up + Hold: You will start in the plank position you slowly go down into the push-up onto one elbow, then both elbows, and come back up one arm at a time. This lasts 20 seconds with a 10 second hold at the end. This is done three times! It is a move found in INSANITY Cardio Abs. :)
Plank + Twist + Sprint: You hold the plank position and alternate your knees to your shoulders and then twisting them under your chest. This happens quickly. You do this for 8 reps and then you get your butt up and run as fast as you can for 20 seconds. You get to do this a total of three times.Eventually, I started doing circles as I was running (for fun).
Of course, The Beast had to say:
'I can feel The Beast. One on one with the chosen one… RIGHT NOW!’
This is 2 minutes of stretching (and allowing your heart rate to come down). You will stretch each leg while trying to touch your toes, stretch the quads, and do a lunge on each side. It is quick!
At the end, he says:
'BEAST OUT! …did you just take a shower? Why you sweating so bad? I can smell it too.’
After these 30 minutes, I burnt around 287 calories. I will admit, I drank a little water a few times. :)
Then, I needed to do Beast: Abs.
You get right into it…
Workout (10:30 minutes):
Windshield Wiper: Lay on back - arms to side - legs straight - feet facing ceiling - let legs fall side to side but without touching the ground. You do this quickly and alternate sides. I, apparently, was dropping my legs too far to the ground.
He does say - 'I hope you went to school that day’.
At the end of this, I had burnt about 370 calories (including Cardio). Not too bad. I would burn around 500 or so during INSANITY Pure Cardio + Abs.
There are several breaks/rests between moves. I am not used to this.
I am less sore than I was yesterday and the day before - so that’s good! This workout may have helped stretch some muscles. However, it still incorporated quite a bit of plyometrics and weight lifting.
Going into this workout blindly (never having done it), I was pleasantly surprised.
Happy Wednesday to everyone! Day 4 - complete. I apologize for the length of this post - this was for two workouts technically! :)
Bethany OUT! Just kidding. But seriously.