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Body Beast: Tempo: Chest/Tris

May 24, 2013

Today is Day 13 of Body Beast and I had the choice to do Build: Chest/Tris or Tempo: Chest/Tris.  I decided to do….

 

Tempo: Chest/Tris!  Something new?  WHY NOT!?

  • Length: 52:23 minutes

  • Equipment needed: Bench/stability ball, curl bar, weights

 

Before the warm-up even starts, The Beast says:

‘Are you ready to play?  I know I am.  Let’s start counting’.

Well then.  This workout focuses on tempo - the counts 'going up/positive’ and the counts 'going down/negative’.  It burns and your weights are less than in Build.

 

Warm-up:

 

This is 2:33 minutes of jogging, arm circles, shoulder stretches, walking into a plank, push-ups, and jogging again.  It should seem familiar.  :)

 

 

 

Chest Press:

  • Round 1: 15 reps (6 seconds up, 6 seconds down)

  • Round 2: 12 reps: increase weight (6 seconds up, 3 seconds down)

  • Round 3: 8 reps: increase weight (3 seconds up, 3 seconds down)

 

Sagi quotes:

 

'I want him to squeeze his chest so hard that I can bump a nickel on it.  Boop!’

'Beast is a nice guy.  But when it comes to weights… hmm… hmmm.’

When my daughter woke up, she came down to visit.  I decided to press her for fun (30lbs or so).  :)

 

Figure 4 Crunch:

  • Round 1: 10 reps: hands behind head, one foot on the other leg’s knee (3 seconds up, 3 seconds down)

  • Round 2: 10 reps: switch legs (3 seconds up, 3 seconds down)

 

 

 

Incline Press:

  • Round 1: 15 reps (8 seconds going up, 6 seconds going down)

  • Round 2: 12 reps: increase weight (3 seconds going up, 6 seconds going down)

  • Round 3: 8 reps: increase weight (3 seconds up, 3 seconds down)

He says,

'Don’t start thinkin’ about the party.  Don’t start thinkin’ about school.  Do whatever it takes to stay focused.’

 

I laughed.  Fine, Beast, I won’t make my grocery list in my head right now.

 

'I can only imagine what’s going to happen after you’ve done this set’.  (The last one).

 

 

 

Cricket Crunch:

  • Round 1: 10 reps: in a reverse plank, elbows on floor, ankles crossed, crunch.

  • Round 2: 10 reps: switch legs

 

When describing the move, he says:

'This move I done when I was 16.  It’s a long long time ago.  About 100 years ago’.

 

During the move:

 

'Remember, this is a 100 years old exercise.  I’m 116 - if you didn’t know.’

'It’s not HARD.  It’s SUPER hard.’

What?  Ha.  Oh Sagi.

 

Incline Fly:

  • Round 1: 15 reps (6 seconds up, 6 seconds down)

  • Round 2: 12 reps: increase weight (3 seconds up, 6 seconds down)

  • Round 3: 8 reps: increase weight (3 seconds up, 3 seconds down)

 

This one is funny because the guys are counting out loud to themselves.  I like when Sagi says,

'35. 35. Hallelujah. Man. Thank You. Lord.  And ready, press it up! 12 reps!

 

 I basically was thinking the same thing… with a few more choice words.

 

Tempo Plank:

  • 10 reps: high plank to low plank (6 seconds down, 6 seconds up) 

 

 

 

Skull Crusher:

  • Round 1: 15 reps (6 seconds down, 6 seconds up)

  • Round 2: 12 reps: increase weight (3 seconds up, 6 seconds down)

  • Round 3: 8 reps: increase weight (3 seconds up, 3 seconds down)

 

Things got heavy on the last round.

 

 

 

I laughed when he said:

'You know what? Life’s hard.  And then some.  But you know what?  You’re not a quitter.  You’re a winner’

You can use the bar or weights for this one.  Try not to destroy your face.

 

EZ Bar Crunch:

  • 10 reps: holding bar in air, crunch up (3 seconds up, 3 seconds down)

I used 15lbs on each side of my bar.

 

 

Tricep Kickback/Dips:

  • Round 1: 15 reps (3 seconds up, 3 seconds down), both arms

  • Round 1: 15 reps: dips (6 seconds down, 6 seconds up)

  • Round 2: 12 reps: same weight (3 seconds up, 3 seconds down), both arms

  • Round 2: dips: 12 reps (6 seconds down, 3 seconds up)

  • Round 3: 8 reps: same weight (3 seconds up, 3 seconds down)

  • Round 3: 8 reps: dips (3 seconds down, 3 seconds up)

 

This gets exhausting.

 

But seems to be more fun when a little girl is climbing up the chair behind you!

 

My favorite quote:

 

'You can use a chair.  You can use a table.  Or you can sit on your mama or your grandma.  I don’t care. She will do that for you’.

The hubby would not succumb to being my bench.

Plank Twist-Twist

  • In plank - knee to side for 6 seconds: 10 reps each side

 

These get exhausting too.

 

Cool down:

This is 1:40 minutes of using the bench/ball to stretch your arms and shoulders.

 

He says some pretty crazy things during this:

'1, 2, 3, 4, 5, 6.  Then you do it at school.  Now you sing to your girlfriend just like that.  6, 5, 4, 3, 2, 1.’

'I am Beasty.  I am so pretty.  …Scotty too hottie is right there.’

'Beast OUT!  Good job!  You brought the sweat man.  Scotty - no more brownies for you buddy.’

 

I made a mess as always. 

 

Final Thoughts:

  • I burnt around 332 calories doing this (about an) hour workout.  Notice my daughter carrying 3lb weights by herself?  :)  She was helping clean up.  Lead by example right?  She also has a crab on her bum.

 

 

  • I like this one (Tempo) because of the pacing.  It makes you focus on holding the weight.  I also like Build because I can lift heavier.  Having the option to switch things up - success.

  • My arms were feeling it by the end.  However, I need to start lifting heavier next time.

  • I decided to do INSANITY Plyometric Cardio Circuit (to burn some more calories) afterwards.  (I noticed that my lean, athletic quickness seems to be getting more difficult.  This may be due to the increasing muscle/fatigue?)

 

  • Good workout - involves counting - be able to count to 6.  :)

     

     

     

     

     

     

     

     

     

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