Day 5 was the unwind routine in XB and the Total Body Tempo workout in 645.
The "unwind" routine went well. It really focuses on hip and neck flexibility. It is one of the routines that you are standing the entire time, and there is a little bit of balance work, but not much. It definitely helped work out some of the soreness that I had from the prior couple of days of 645.
The total body temp workout in 645, like the other workouts, have seven moves. This time, there are two exercises in the first block (dumbbell raises in which you raise and lower each arm separately) and then prone WY raises, in which you lay on your stomach, go into a cobra, and then extend and contact your arms. There is no rest between the two moves in the set, and 45 seconds of rest between each set. The second block does not use any weight and there are again two moves. The first is a Bear/Beast plank that you either hold for 30 seconds, or if you are not modifying you lift your arms and legs as Amoila calls out. The second move is a low-plank pike that you do for 30 seconds. Then, the final block has three exercises. The first is a kneeling shoulder press using one weight. Then you do a "deadbug" in which you lay on your back and bring your right arm and left leg to the floor, and then switch so your left arm and right leg go down as the other arm and leg comes up. The final move is a Farmer march in which you hold dumbells while you raise one knee, hold for a couple of seconds, and then switch.
The workout is again very challenging. Even the exercises that do not use weight are not easy, and because you are doing 15 reps when you are using weight (and not resting between the moves), you will probably end up using much lighter weights than you think you will.
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