activity review: bob harper's bob's workout #2

So about two weeks ago, I reviewed Bob Harper's "Pure Burn Pure Strength" workout.  Then about a week ago, I reviewed workout #1 from his dvd, "Bob's Workout."  Today, I'm going to tell you about the second workout in this dvd.  

I keep waking up early every morning, and instead of trying to go back to sleep like I would have in the past, I've been getting out of bed and starting my day.  One day a few weeks back, I set out to conquer Bob's Workout:

Brief re-cap from the first review I did:  This dvd is really his full 60 minute workout spread in to two-30 minute workouts.  It isn't like the first one is beginner and the second one is advanced, they are both advanced.  You can do workout one, workout two, or play both workouts back to back for a really intense 60 minute workout.  

So here goes, I pushed play on workout #2 and was immediately greeted by Bob explaining that this was mainly an upper body workout.  This was perfect because although I've been spinning 2 times each week, I have been struggling with getting a good upper body workout.  By an odd stroke of luck, I was just complaining about it to one of my spin friends, Angela, the night before.  Also, I had just purchased a set of 5 pound dumbbells and a small kettlebell at Walmart, both of which I figured I'd need down the line.

The dvd starts with a warm up, and it contained no burpees like last time.  Hooray!  It was mainly jumping rope, jumping jacks, sumo squats, and jumping horizontally over a jump rope (or imaginary line in the ground).  I completed this set with relative ease and I was shocked.  The January or February version of me would have been completed winded and doubled over.

(Insert my mini celebration for a non-scale victory here.)

Next up was plyometric push ups, or a push up on an incline (I did mine on the edge of a dining room chair) with a "pop" at the top of the push up.  Hard, but I did the best I could.

From there, Bob has the model grab hand weights and go into dumbbell presses. You could do these on a ball, on a bench, on a set of steps, or on the ground which I did.

Following that, you move straight into dumbbell rows or bent dummbell rows.

There is a bit of an upper body break for some squats, but before you know it you're off and moving again!  You quickly move through standing shoulder presses and bicep curls before you find yourself back at the starting point.  You do this about three more times (and here's the important part) without stopping or taking a break.

It isn't the first round that hurts, and the second round is really just a period of time in which I was sweating buckets.  But before I knew it, I was in the third set and as the sweat poured into my eyes and my triceps and biceps burned, I realized this was going to be a good work out.

There is a small set at the end of the workout that includes dead lifts, step ups, and some more squat exercise.  But you only do this once, and the model really struggles through this last set.  During the model's struggle, I caught my breath, wiped off my sweaty face, got a drink of water, and completed the workout.  Bob really kicked that poor model's butt!

Before I knew it, I was done and into the cool down and stretches.  The total time of the dvd was less than 30 minutes, but I stretched a bit more after Bob was finished.  I love stretching, and my muscles were nice and warmed up!

Pro's: The dvd is fast and effective.  In less than thirty minutes and with only one set of hand weights and a single kettlebell I was able to complete what I feel like was a great upper body workout.  Optional equipment would be a second (identical weight) kettlebell for the dead lifts (I just used my dumbbells), a jump rope, and a bench or a set of steps.  The model was attractive (he looked like Alex O'Loughlin).

Con's: The model sort of pooped out at the end, and they sort of stop and wait for him to catch up.  Now, I was hurting and sweating, but I didn't need all that extra time.  I ended up fitting in an extra set of dead lifts and some more cardio into his breaks.  Also, the cool down and stretches at the end simply aren't enough.  There are about two leg stretches and two arm stretches.  I need more.  It's no big deal, I just tacked a few extra stretches onto the end and I was all set.  Also missing are any dedicated ab exercises, although you do use those muscles to stabilized you throughout the dvd.

Overall, I really enjoyed the dvd.  I'll definitely be doing it more often, as I really feel like I want to tone and work out my upper body and torso.  

activity review: bob harper's bob's workout #1

About a week ago, I reviewed Bob Harper's "Pure Burn Pure Strength" workout.  Now, I'd like to share with you about workout #1 from his dvd, "Bob's Workout."  Yes, he made a dvd about his own workout regime.  Yes, I knew it was going to be tough.  Yes, it was still tougher than I prepared myself for.  

Back on Easter Sunday, I woke up tired and sore from a pretty rough week of work and workouts.  I'd gone 5 days straight with spin, the Lady Gaga workout, more spin, and another Bob Harper dvd.  I knew I should get in some form of a workout, but what I simply didn't want to.  I made coffee, I ate two cinnamon rolls (hey, Mike wasn't awake yet and I didn't want it to go to waste!), and then I got desperate.  

I was either going to (a) eat more or (b) get moving.  So I stomped upstairs, put on some workout gear and my heart rate monitor, and came back down to the living room to workout.  I grabbed my towel, my water bottle, my little dumbbells (it's time for bigger ones!), and the remote control.  I set out to conquer Bob's Workout:

The first thing you need to know about Bob's Workout is that it is really his full 60 minute workout spread in to two-30 minute workouts.  It isn't like the first one is beginner and the second one is advanced, they are both advanced.  You can do workout one, workout two, or play both workouts back to back for a really intense 60 minute workout.  

I chose to start with the first workout and see how it went before I did workout two.  Good choice.  

It opens with a brief cardio set which includes burpees (boo, hiss) and then moves on to kettlebell exercises (I don't have them, I used dumbbells) and then lateral rows from a plank position (with an optional incline used by the model).  I have never done lateral rows in a plank position and surprised myself when I did the entire set!  You move rather quickly through lunges and as soon as you think you've gotten a break, he makes you start over with the burpee segment!  Needless to say, those lateral rows and lunges are about 10 times as hard during that second round.  

That takes you about 15 minutes into the workout where he then introduces the second interval.  This is something I (a) cheated on and (b) will have to continue to work towards.  This interval included things that I simply couldn't do such as a spine roll: stand, crouch, roll onto my back, roll back up onto my feet and stand up again.  I'm 100% positive that this is an excellent abdominal and total body workout, but I simply couldn't do it.  I chose to substitute crunches and Russian twists during this time.  Next up was some wacky exercise in which you hold a dumbbell up towards the sky as you stand, crouch, sit, lie on your back, then get back up.  I did dumbbell side bends.  

There are a few more heart pumping exercises that are like runner's stretches combined with mountain climbers, a few planks, and then you do the whole circuit again.  

There is a brief, but pretty decent stretch at the end of the dvd and then you're done!  It's about 28 minutes total, and Bob very carefully explains that you can make this workout harder (hah!) by simply upping the weights you're using as you get stronger.  We'll see if I ever get that far.  

Wrap up: Okay I know I cheated through this workout, but I focused on keeping my heart rate up even if I couldn't do the exact activity on the dvd and I kept moving the whole time.  I was definitely sweating through the whole dvd, and my legs and arms were noodles by the end of it.  My heart rate monitor showed that I burned over 300 calories, and I could certainly feel it!  

This is not a beginner's dvd.  This is not your old step class dvd workout.  This is not an easy day.  I made the mistake of doing this dvd on a morning when I was already sore, but in fact I'm glad I did.  I can now appreciate how truly challenging this dvd is going to be for me in the future, and I really like that I barely noticed that the thirty minutes were up.  You will definitely not be bored during this workout!  

The model in the dvd got her asphalt kicked if you know what I mean, but honestly the only thing Bob Harper did during this workout was the stretches.  He guided her the entire time, corrected the model as she needed, and gave you tips and tricks for the exercises.  It was a different format than I was used to, but I guess it worked out alright?  

There you have it!  Bob's Workout, part 1!  

activity review: bob harper's pure burn super strength (beginner workout)

If you follow me on Twitter, you'll already know that I talked about a big dvd sale that happened at Bob Harper's website a few weeks ago.  Every dvd was on sale for only $5!  At the time of writing this blog, the sale was still going on so you might want to go look!  

In truth, fellow Southern California gal @reducedfatgirl had mentioned Bob's Kettlebell dvd a couple of times and I had already decided that I'd pick it up at Target on my next visit.  I'm glad I waited!  $5 instead of $19.99 is way better!  

So here's what I bought:

Kettlebell Cardio Shred

Pure Burn Super Strength

Body Rev Cardio Conditioning

Bob's Workout

I know that when I bought these that they were probably selling them off for $5 so they could introduce Bob's new line of dvds and sell them for a much higher price.  Did I care?  Not at all.  A workout is still a workout, even if it's last season's workout.  

I should warn you, I don't watch The Biggest Loser so I don't know much about Bob or his training tactics.  I simply know that the Fit Bottomed Girls love him, and I think they're pretty rad.  Also, I'm trying to build up some home gym options, so I bought these dvds.  

Plus, with a body like that he must be doing something right.  Right?  

So here are my thoughts about Bob Harper's Pure Burn Super Strength dvd:  

The first thing you should know about this dvd is that there are two very different workouts: a full blown 60 minute workout and a 20 minute beginner's or express workout.  I had done the Lady Gaga workout the previous day, and I had my weekly 90 minute spin class with Cheryl the following day, so I thought I'd start with the beginner's workout and keep it easy.  

First thoughts: there is a timer in the bottom right portion of the screen (love) that also gives you the name of the exercise that you are currently doing (double love).  I found that I wasn't looking at my watch to check the minutes or scratching my head when I didn't hear what Bob was telling me what exercise to do.  

The way that the dvd is shot is very different than most dvds that I've tried, but I really liked it.  It is a moving camera and when they introduce a new move, the camera focuses on important parts of the models bodies so you can see details.  Also, there is a freeze frame technique that they use to snapshot a couple of the moves so that you can see the starting move and the ending move of each exercise.  This was pretty helpful, even though the moves were pretty basic.  

With that being said, the dvd is pretty basic.  A couple of stretches, some squats, bicep & tricep exercises, lunges, lateral exercises, push ups, planks, and crunches.  That pretty much sums it up.  The guidance was good, Bob was encouraging and not at all mean (I don't like mean instructors).  He definitely pointed out problem areas or techniques to avoid, as well as providing easy/moderate/difficult options.  

I was a bit disappointed at the end of the workout because there was only a 2 stretch cool down.  I like to really stretch and push my body just after a workout because the muscles are warm and very receptive.  I felt as if the way that they kept the workout under 30 minutes was to (a) skip all cardio moves and (b) cut the end of the workout off.  

With that being said, if I'm ever in a crunch I could definitely see myself grabbing a couple of dumbbells and running through this workout.  It's simple, it's basic, and it's complete.  I felt as if it hit all my major muscle groups rather equally, and by increasing my dumbbell size, I could continue using this workout for a long time.  You can start with no weight and move up to large dumbbells if you wanted to, there really isn't a limit to your skill level.  

It was 20 minutes and my Polar told me that I burned about 150 calories.  Not too shabby.  It definitely wasn't a cardio workout, but I felt pretty good after I had completed it.  

So there you have it.  Keep an eye out on my blog for my reviews of the 60 minute workout that's also on this dvd, as well as the other three dvds that I bought!  

yah, that just happened

At several points in my life, I've tried to lose weight.  It's no secret.  I was never the skinny girl growing up, but I stayed as active as I could.  I started gaining weight after high school and started college as a size 13, then I did a doctor monitored weigth loss plan with my mom and went down to a size 7.  After bouncing around and discovering that I really loved beer when I turned 21, I graduated college as a size 13 again. 

Just after college, I joined Weight Watchers for the first time.  I started out around 180 pounds and while I entered into the 160's and started getting fit, I quit before I even hit my 10% goal. 

But before I quit, I started going to the gym again.  I was getting fit and trim, trying out new classes, and even buying myself a couple of personal training sessions!  I was enjoying myself, until a couple of key things happened: 

First, I had a bad encounter at a spin class.  I won't tell you what gym, and I don't remember the instructor's name, but I will share the horror I encountered.  I had lost a bit of weight and I decided to try out my very first spin class.  I was trying to get set up on the bike, the class was extremely full, and the instructor was too busy chatting and setting up his bike for me to get a chance to talk to him.  Believe me, I tried. 

The class started and I began to get my butt kicked.  At one point, I leaned forward and rested my elbows on the handlebars of the spin bike.  I basically doubled over onto the bike in pain.  What happened next was inexcusable and nearly made me cry. 

The instructor turned everyone's attention to me and pointed out my horrible form!  I was mortified.  I was in pain.  I was over it. 

I finished the class, packed up my gear, and didn't try another spin class again for nearly five years. 

If I could find that man today, I'd shove my spin shoe up his ass. 

My next bad experience happened at a different gym where I had purchased five personal training sessions.  I met with my trainer and we worked out once a week for four weeks.  I liked her.  She was a college student, not much younger than me, but knowledgeable and compassionate.  We really got along. 

On the fifth session, when I should be talking about buying more time, I was shocked to find that my trainer was being replaced with a different one.  Why?  Because she didn't have as many clients as my previous trainer and it wasn't fair. 

I was too meek or inexperienced to call bullshit and ask for a manager, and so I continued on with the session.  At the end of the session, she asked me if I'd like to continue trainer with her and purchase more sessions.  I politely said no, I walked out of the gym, and I've never had a personal trainer since then. 

Actually, I've met with one recently and I believe I'm ready to try it again.  This time it will be on my terms, though.  This trainer isn't affiliated with a particular gym.  This trainer isn't a young, stupid, commission based girl.  This trainer is seasoned, a veteran, compassionate, gorgeous, humble, kind, and strong.  Really strong. 

My point with those two stories is this: I'm to blame for getting de-railed on this journey.  I had two bad things happen to me and before you know it, I hated everything about the gym.  I hated classes, I hated trainers, I hated meat heads, I hated Barbie dolls, etc. 

But just because I didn't have to stop, doesn't mean that I'm not going to be hard on fitness professionals right now.  Trainers, instructors, gym managers, I am talking you. 

It takes a lot of guts for an overweight or obese person to walk into the gym, so you'd better f*cking be polite, alright?  The last thing we want to hear or feel is that you don't want to be there with us.  You think we want to be there?  No, we'd rather be at home in our trusty hole covered yoga pants while eating an entire cheese pizza.  We slid our asses into spandex and showed up, so shut the f*ck up.  I've never once in my life heard a cheese pizza say that it would have to cancel our date because it had something else to do and yoga pants don't judge. 

You're bending us over with fees every month because we might not have the upfront money or simply just the space to house all of the equipment, so try to keep the equipment in good shape for us, would ya?  Nothing is worse than trying to figure out how to work out on a machine that is (a) dirty or (b) broken.  I simply cannot wait for the day that I try to use a machine at the gym, only to find out that something on it is broken as it catapults me out of the seat in front of a bunch of other gym goers.  That's going to be awesome. 

The simple act of hiring a personal trainer is a (giant neon Vegas style) signal to you that we are admitting that we have a problem and we need help, so could you do us a decent human kindness and not act like such a cocky bad ass when you're training us?  We know you look good, that's part of the reason we hired you.  Now stop cock walking down the row of weights and help us look good too. 

We are doing all of these things to better our lives.  We're doing them to increase our health.  We're doing them to feel better about ourselves.  The best thing for you to do is realize that we might just be a sinking ship, and your words are actions might sink us or sail us home.  Trust us, if we are successfull, then you will be successfull too.  What is better advertising than a skinny bitch running around telling everyone that you helped them get that skinny?  Nothing is better.  Nothing. 

So in your face gym industry. 

By the way, this blog was inspired by @CaitPlusAte's guest blog here:  The Role of a Personal Trainer

activity review: lady gaga - take 2

In March I posted a review of the Lady Gaga workout from Glamour magazine.  It was a great workout, and like I mentioned, I was done in 22 minutes.  

Well I liked it so much that I did it again, this time my body was being cranky so I added an extra song and an extra circuit.  Sometimes, when my body is bloated or feels icky, adding an extra workout perks me up.  If you think I'm nuts, your probably right.  

(Please don't read that incorrectly, I don't make myself workout when I'm in pain or sore.  I listen to my body.)

Songs #1-#4 stayed the same from my previous workout.  

Song #5

Won't Back Down (featuring Pink) by Eminem (4:26)

I dare you not to feel tough when you listen to this song.  Come on, Pink is freaking awesome.  

I started with 30 tricep kick backs.

Then I went into 30 glute extensions per side.

And finally I did two 30 second planks with a 15 second break in the middle.  I'm lame, I know.  

I still ended with The Last Song by The All American Rejects and kept it to about three minutes of cardio and two minutes of cool down and stretching.  

The whole thing took about 29 minutes for me to complete, and my Polar told me that I burned over 300 calories.  I plugged this into the activity calculator for a total of 6 activity points, but I know that if you're doing the math conversion (80 calories burned = 1 activity point) then I would have only gotten about 4 activity points.  

It's totally up to you, but as for me, I'm putting it in as 6.  Last week I ate every single activity point that I earned.  It was a bad week, I doubt I'll do that again.  

I hope I don't do that again.

Once again, this is a great way to do some circuit training in your own living room.  All I use is my iTunes, a towel, water bottle, and a set of hand weights.  This. Is. Simple.

I like simple.  

activity review: lady gaga inspired workout routine

About a week ago, @cherielianne posted a workout on her blog that caught my eye.  To see the original blog (and you should, because her blog is way awesome!) then click here.  

Now because everything (and it's mother!) is on the internet these days, I did a quick search and found the Glamour online article here for a bit more advice and clarity before I gave this workout a try.  

Then, because it was my birthday weekend I put the blog, the article, and working out in the back of my mind and I ate pizza and drank beer.  Luckily, I didn't face a "+" sign at weigh in because I took an extra spin class last week and did Jillian's Yoga Meltdown dvd.  Thanks for planning ahead and not having any cupcakes or birthday cake, I was able to avoid a birthday gain.  Thank heavens!  

Monday after my birthday, the gift I purchased for myself arrived in the mail and I couldn't wait to use it!  I took some cash that friends and family had given me to buy workout gear and spin classes and I went to Bodytronics' website and bought myself a black and gold Polar FT7 heart rate monitor, because black is slimming after all!  

I was going to try the Gaga workout on Tuesday, but let's just pretend Tuesday didn't happen.  

So on Wednesday morning I dragged my butt out of bed at 6 o'clock and threw on some workout gear.  I went downstairs and adjusted my new heart rate monitor and was wetting the electrodes on the band as I put it on and then YEEEEOHHHHHHH!!!  I didn't think about how cold that water on my skin would be at 6 o'clock and before I'd had coffee.  Go ahead, laugh at me.  I certainly am laughing at myself.  

I walked into my living room, brought up my iTunes playlist that I made on Monday night, and started my workout!  

Song #1

Cold Wind Blows by Eminem (5:04)

I started with about one minute of active stretches like windmills and cherry pickers.  Then I went straight into alternating jumping jacks and air jump rope.  

Song #2

She's a B**** by Missy Elliot (4:01)

Don't judge me because I love this song, I feel as if when someone calls me a b**** that I've truly earned it and I just own up to it.  It's not always a bad thing.  

I started with 30 reps of plain old squats.  

Then I went into 30 reps of should presses.  

I followed that up with 30 plain old crunches.  

Then I jogged in places for a burst of cardio as the song was ending.  

Song #3

Born this Way by Lada Gaga (4:20)

Because you can't have a Gaga workout with out a Gaga song, right?
I started with 30 reps of bicep curls.

Then I went into 30 right side lunges.  

Following the lunges, I did 30 side crunches.  

Then I stood up and finished out the song by jogging in place again.  

Song #4

What Doesn't Kill You (Stronger) by Kelly Clarkson (3:42)

Just try not to feel awesome when you workout to this song, I dare you.  It's a staple in most of my spin classes and I love it!
I opened up with 30 tricep extensions.  

Then I did 30 of the left side lunges.  (See above.)

Finally, I ended with Russian twists.  

There wasn't really time at the end of this song for a cardio burst, but I planned it that way so I could finish strong with my fifth and final song.  

Song #5

The Last Song by The All American Rejects (5:00)

I almost always end my workouts with this song and I have no really good reason why other than I am usually in a good mood when I hear it.  

I did about three minutes of alternating between jogging in place and jumping that imaginary jump rope again, then I started to bring it down for a minute or so and finally, I used the last minute of the song to stretch out my hamstrings, quads, gluteus extra maximus, and arms.  About the time that the song finished, so did I.  

All in all I would say it was an excellent workout, and I really enjoyed using my new heart rate monitor.  I was in the "fitness zone" for 21 minutes and couldn't talk much during that time, so I plugged 20 minutes of high intensity into the activity calculator for 4 Activity Points Plus.  I know everyone does this differently, and I've heard that you earn 1 Activity Point Plus for every 80 calories you've burned.  My Polar said I burned about 260 calories which is more than three points, but less than 4.  Honestly, I'm tracking 4.  Judge me if you'd like, but I felt as if that was a tough workout for me.  

The playlist rocked, the exercises were great because I got to choose them myself, and the fact that I was warmed up, working, and cooled down in about 22 minutes was a HUGE bonus.  So there you have it!  I'm sure I'll try it again, and if I find new exercises to share or new songs to add to the playlist, I'll let you know!