This is the start of my new routine. As I said in the last post, I am going to do the 15-minute cardio routine from 645 (modified with moves swapped out) in the morning and then the muscle-burn-fat workout in the evening.
MBF is a three-week program that was filmed during the height of the pandemic. Megan Davies is the trainer in this workout. She leads the workout from one of the BeachBody sets, but the rest of the cast is working out at home via Zoom (or something like that). Basically, you see all the cast members in their own boxes that surround the main box, with Megan leading the exercises; then, throughout the workout, they go to a split screen showing Megan side-by-side with one of the cast members. One of the cast members does modify the moves, but it can get hard to keep track of her since the views keep shifting.
The Day 1 workout was lower-body burn. This workout has four blocks of exercises. In the first block, you do squats and reverse lunges. The twist, however, is that you are not holding weights by your side. You hold one weight up next to your head on one side, do the exercises, then switch to the other side. You do as many reps as you can for 30 seconds of squats and then immediately transition to 30 seconds of reverse lunges on the side you are holding the weight; then you do 4 combos in which you do two squats followed by a reverse lunge, then you do the entire thing on the other side. You do two rounds on each side. So, you have to think about how much weight you can hold on one side up by your head for about a minute and a half.
In block 2, you do sumo squats followed by curtsey lunges (if you have done Chalean Extreme, they are the same as CE's bowler lunges). Again, you do each exercise back-to-back with no rest, and this time, you do three sets of each exercise.
In block 3, you do side lunges followed by what Megan calls RDL, which are a deadlift using one dumbell. Then you do a combo with the two exercises and then switch to the other side, much like block 1. Again, you do two rounds on each side.
The last block is front squats and calf raises. This block mirrors block 2, so you do each exercise for 30 seconds and do three sets without any rest.
The MBF workout is very challenging. Between each of the blocks you use a weightless jump rope (basically jump rope handles with weighted foam balls on the ends) for 30 seconds of a cardio recovery and then go back to lifting. The lifting is higher volume (basically as many reps as you can do in 30 seconds) so it is a good idea to use much lighter weight than you would normally use, at least for the first round of each exercise.
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