Workout Update: 645 and XB Stretch Hybrid - Day 22

Day 22 is the start of week 4 in 645 and the final week of Stage 1. So, today's workout was lower-body strength again. And, in XB it was the Restore routine again.

Restore went about as well as it did a couple of days ago. No gains or losses in my range of motion.

The final week of stage one is what Amoila calls a "de-load week". It is akin to what P90X called a recovery week. This is a bit different, however. Instead of just doing low-impact workouts, you are still doing the same kinds of exercises, you are just reducing the number of sets (aside from during the EMOM block). In the EMOM block, you still do four sets, but for blocks 2 and 3, you do three exercises, back-to-back like usual, but you only do two sets. So, you are cutting (approximately) 30-60 reps out of each block. The workout is still 45 minutes long, but to make up for the time lost to the reduced number of reps the warmup is much longer (about 15 minutes) than usual. For the exercises that you use weights, you are still doing 10 reps with the heaviest weight you can use for 10 reps. For the bodyweight exercises you are doing those for 35 seconds, doing as many reps as you can in that amount of time. 

Product Review: TodoMedia Slimline 6mm Single 1 Disc Blu Ray DVD Case, 6mm Blu Ray Cases (10 Pack)

 

As anyone who collects physical blu-ray discs knows, the cases can become damaged during shipping. This is a pack of 10 replacement cases that can be used to replace a damaged, single-disc case. Or, if you burn your own blu-rays you can use it to package your own discs. One thing to note, these are very thin. The spine is just 6 mm thick, which is much thinner than many blu-ray cases that most movies come in. As a result, if the case you are replacing is thicker (e.g., 11 mm) then the cover art will probably not fit in this case. So, unless you just want to have a variety of replacement case sizes on hand, make sure to measure the width of the case you are replacing to make sure that these will work for you.

Book Review: Enemy at the Gates (Mitch Rapp Series #20)

 

Enemy at the Gates is the 20th book in the prolific series of novels started by Vince Flynn and continued by Kyle Mills. The book, published in 2021, was the seventh in the series that was at least partially written by Mills. As most fans know, Mills finished the novel "The Survivor", which Vince Flynn started, but was not able to finish before he passed away.

This novel was really the first hard reset of the story that Mills did. That was something that Flynn did every couple of books, but the first six books that Mills wrote had a storyline that was fairly continuous. The events of this book take place six months after the events of the book, Total Power. In this one, there is a new President who has autocratic tendencies and is distrustful of the CIA in general, and Irene and Mitch (who is still not technically working for the CIA anymore) specifically. The plot involves an attack on a medical research facility in Uganda that is funded by the world's first trillionaire, and headed by a brilliant scientist who is working on a way to create a vaccine that can kill all viruses, even the common cold. The new President is hesitant to launch a rescue mission and does not want Rapp to get involved. 

The book is relatively short. The hardcover version comes in at exactly 340 pages. It is a relatively quick read, and fast readers should be able to finish it in a day or two. Mills has really found his tone and voice with the series. He definitely pays homage to Flynn's work and stays true to the characters, but does not do a carbon copy of what Flynn did. For example, where Flynn would identify what party the various politicians belong to, Mills goes with the Veep formula and keeps it ambiguous. In this book, President Cook and his wife seem like an amalgamation of t***p and the Clintons, which was a good move (in my opinion) since he cannot be accused of bias against either one. Mills does weave some real-world topics into the book, specifically the political divide and the hatred the two parties have for each other and things like COVID. It is definitely a good book that is worth reading, especially if you are a fan of the series.

Workout Update: 645 and XB Stretch Hybrid - Day 21

Day 21 was a rest day for 645 and the mid-day move routine in XB-stretch. 

Mid-Day move is an okay routine. Not my favorite of the group, but not one of the ones I dislike either, so I will mix it into the hybrid program as I continue the 645 workouts. 

Workout Update: 645 and XB Stretch Hybrid - Day 20

Day 20 was cardio in 645 and Restore in XB.

The cardio routine did not really recycle the week 1 exercises like the other workouts this week did. Instead, there were 7 different exercises that you again do for 45 seconds with minimal rest, just 15 (or so) seconds between them, and then you get a 45-second break after you do the entire block of exercises. You do the block three times, get a one-minute rest, then do all seven moves again for 30 seconds, then do a cool down.

This time I did the XB Restore routine immediately following the 645 cardio workout. Interestingly, even though I was very warm having just done cardio, I did not really feel that my range of motion was any better for any of the moves. 

Workout Update: 645 and XB Stretch Hybrid - Day 19

Day 19 was Total Body Tempo in 645 and Unwind in XB-Stretch.

Unwind is one of the 15-minute routines in XB that I like and will definitely keep doing after next week. It really focuses on the upper body, especially the neck, shoulders, and lower back. All of which get very tight if you have a job that requires you to be sitting at a desk all day.

Total Body Tempo again had the exercises from week 1 (or slight variations on them) but used higher weights (where appropriate) and upped the amount of time doing the exercises that did not use weights to 45 seconds. Again, the focus of most of the upper-body exercises was the shoulders, so I did not use extremely heavy weights because my shoulders tend to be weaker than say my triceps. But, it was a good workout. 

Book Review: Legend: The Life and Death of Marilyn Monroe

 

Legend is a biography of Marilyn Monroe written by Fred Lawrence Guiles and published in 1984. It is actually a follow-up to his 1969 bio of Marilyn entitled Norma Jean. In this book, the author adds more details that he was keeping secret when the first book was published. Specifically, Guiles adds details about the fact that Bobby Kennedy was having an affair with Marilyn and the extent of their relationship, which he either left out or obscured in the prior book (which the author discusses in the prologue).  

I would say that the book focuses on the highlights (not necessarily the high points, but the key events) of Marilyn Monroe's life. Basically, the details that are very well known or for which he could get corroboration through interviews (such as with Authur Miller). The discussion of her death is mostly confined to the second to last chapter of the book. Guiles early in the book dismisses the notion that she was killed, and at the end of the book details the number of pills she was able to get ahold of up to the day she committed suicide and argues that she was essentially reaching out to people who, if they would have gotten her help in time, could have saved her. The author also notes that Marilyn had two other nearly identical suicide attempts that were thwarted by Miller, who, of course, was not there when she died which supports the argument that her act was intentional and not accidental.   

The book is right around 500 pages. The substantive bio portion is about 445 pages, then the rest of the book includes a filmography and an index. The filmography is interesting in that it not only lists Marilyn's films from 1948 to 1961 but shows the credits and adds one or two critic reviews so you can see when she starts getting credited when she starts to get higher (and eventually top billing) and when the reviewers start to focus on her performance. The book is not hard to read, but it does have a lot of detail that (for me at least) made it a little slower to read than I normally can get through a book of that length. Most of what is in the book is now pretty well-known, a lot of what the author talks about is known in even more detail than he gets into in the book. Even so, it is still an interesting read and worth checking out.

Workout Update: 645 and XB Stretch Hybrid - Day 18

Day 18 was the Restore routine again in XB-Stretch and Upper Body Strength in 645.

I felt like I was not quite as flexible in parts of the Restore routine as I was a couple of days ago, but in parts of it I felt that my range of motion was a little better. So, overall, I would call that a wash. 

Like the other workouts this week (aside from the flexibility workout) in 645, total body power repeated the same exercises that were done in week one. The difference is that the number of reps dropped to 10 reps and for the bodyweight exercises (basically the planks) the amount of time went up to 40 seconds. The workout was challenging again, even modifying some of the moves. But, it is clear that all of the workouts build on each other to prepare for what will come in the subsequent weeks. So, the intensity level ramps up a little, but not too much.

Workout Update: 645 and XB Stretch Hybrid - Day 17

Day 17 was again a low-impact day. The XB routine was Signature Stretch and the 645 routine was mobility and flexibility. Signature Stretch is probably my least favorite routine in XB stretch. Mainly because I do not have anything that is high enough to put my leg on to really do the routine as Andrea does it. 

The 645 routine was another good one. Again, it has seven moves. Most are new, but a couple of them are ones that have been done in prior weeks. Most of the moves are done on the floor or in plank. Once you do three rounds of the seven exercises, then you do a few standing exercises and finish with breath work. 

Workout Update: 645 and XB Stretch Hybrid - Day 16

Day 16 was Restore in XB Stretch and Total Body Power in 645.

Restore was similar to a couple of days ago. My range of motion was not any better or any worse as I did it.  

For the 645 workout, we again go back to the same exercises as we did in week one (or slight variations), but we drop the number of reps (to 10 reps) for the exercises that we are doing for a set number of reps, or up to 40 seconds for the exercises that we do for a set period of time. The workout was a bit easier this week than it was in week 1 despite increasing weight. That said, because there is so little rest between the exercises, it is still very challenging. 

Workout Update: 645 and XB Stretch Hybrid - Day 15

Day 15 is the start of week three of 645 and nears the end of the adapted version of XB stretch that I have been doing. So, today was Mobility in XB and lower body strength again in 645.

Mobility is definitely one of the routines in XB that I am not overly fond of. It is very hard to do correctly if you are not limber and especially if you are not limber and carrying extra weight.  

For the 645 workout, you go back to the same exercises as week 1, but you increase the amount of weight you use for the weighted exercises and reduce the number of reps (down to 10 reps). For the exercises that you do for an amount of time, you bump the time up to 30 seconds. The first block is the EMOM block doing banded goblet squats, then the second and third block has three exercises that you do for three sets, again with no rest between exercises but 45 seconds of rest between the sets. 

The workout was good, and very challenging with increased weight. It was as much a core workout as it was a lower-body workout. Interestingly, Amoila says during the workout that he does not recommend crunches for people who are beginners because of the stress on the back, but recommends strengthening your core by doing the kinds of exercises in this workout (like low-plank, the DB chops, etc.). 

Workout Update: 645 and XB Stretch Hybrid - Day 14

Day 14 was the Restore routine again. I did this one in my room using my bed as support as opposed to in my basement where I use a folding chair. As I have said before, the experiences are quite different as my bed is much higher so I don't have to bend over as much to get my hands on either side of my foot. But, I do not have anything to use for balance in my room, so the routine is more difficult in different spots depending on where I do it. That said, my balance is getting better because I was not stumbling when I was doing the hip flexor tuck unders. 

Workout Update: 645 and XB Stretch Hybrid - Day 13

 Day 13 was the Refresh routine in XB and Cardio 45 in 645.

The Refresh routine is the one I was supposed to do on Thursday, but looked at the calendar incorrectly. This one felt a little easier than the last time I did it, but it is still not easy for me. It has a mix of sitting and standing poses/stretches and has a big focus on hip and lower back mobility and flexibility. Which, along with my hamstrings (which some of the stretches work on as well), are definitely where I am tight. 

The cardio workout followed the same format as last week. After about a 10-minute warm-up, you do seven moves basically with no rest between them. Then you get a 45-second break and then do the seven moves again. There are four rounds in total. For the first three rounds, you do each move for 45 seconds, and in the last round, you do them for 30 seconds. You do a bit of jumping, a bit of forward, backward, and lateral movement, and even one core-focused move. Again it is challenging, but not impossible even for a beginner or someone who is out of shape.

Book Review: Total Power (Mitch Rapp Series #19)

 

Total Power is the 19th book in the prolific Mitch Rapp series of novels. It was published in 2019 and is the sixth book in the series written (in whole or in part) by Kyle Mills, who took over the series after the death of its creator, Vince Flynn.

In this novel, Mills mostly resets the storyline. He does reference some of the events of the prior novels, but that is mostly done tangentially. The plot of this book is the takedown of the United States' electrical grid and a plot by the book's main antagonist, to keep the grid offline for a year, sending the US into the dark ages and killing millions of people. In a note at the beginning of the book Mills calls the subject matter (and his research of it) scary, and like Flynn did in the book Transfer of Power, he left details on exactly how such an attack could be pulled off intentionally vague. As someone who had to study how power systems work in school, and did a senior project on faults in a power system, I definitely agree with his assessment of how scary an attack on our power grid could be. 

The book is about 370 pages long and reads fairly quickly. It has a very similar style and tone as the previous books in the series, especially those written by Mills, and can easily be read in a few days. The book mixes the action with plot advancement and even introduces a couple of new characters who could have larger roles in the subsequent books. It is definitely worth reading for fans of the series and/or the genre.

Workout Update: 645 and XB Stretch Hybrid - Day 12

Day 12 was the Restore routine in XB and total body tempo in 645.

Nothing new to report about the Restore Routine. It went the same as it did a couple of days ago with no additional gains in flexibility, but no losses either. 

The 645 block was focused on the shoulders and chest. It has three blocks. Each block has three sets of two or three exercises with no rest between the exercises and 45 seconds of rest between the sets. 

In the first block, you do two moves, lying close presses (basically presses with the dumbells squeezed together) and then you do what Amoila calls T raises, in which you bend over and do a fly with your thumbs up (so it is hitting your rear delts). For each exercise, you do three counts down, focusing on the eccentric or lowering part of the motion. 

In block 2, you do eccentric push-ups, (one count up and three counts down) and then you do beast underswitches. For those, you basically go from beast mode and do a clickthrough so you are doing a "reverse beast" with your but toward the floor. 

The final block has three moves in which you do kneeling shoulder press in which you turn away from your bent knee as you press, then you do the bananas from P90x, and then you do an offset carry in which you hold one weight above your head and the other weight at your side and march, 17.5 seconds on one side and then switch to the other side.

The 645 workout is again challenging, but not overwhelming. I found myself getting very tired even with light weights and on a couple of the moves I actually had to decrease the amount of weight I used for the second and third sets.

Workout Update: 645 and XB Stretch Hybrid - Day 11

For Day 11 I did the Realign workout in XB stretch (it was supposed to be Refresh, but I did the wrong one) and Week 2 of upper body strength in 645.

Even though I did the wrong XB workout, I like Realign more than I like Refresh anyway, so it worked out. Realign is focused on the lower body. It is interesting that after all the hamstring and hip work that I did in 645 yesterday, my hamstrings were still super tight this morning. But, I did feel like I had a bit better range of motion at the end of the 15 minutes than I did at the beginning of it.

The 645 workout was again shoulder and upper back focused. There are three blocks with the first block consisting of three exercises, two that use dumbbells and one bodyweight exercise that you do for three sets. Then there is an EMOM block that is just shoulder flys for four sets. Then the last block has three exercises that are again two dumbbell exercises and one bodyweight exercise that you do for four sets.

Workout Update: 645 and XB Stretch Hybrid - Day 10

Day 10 is essentially a recovery day. It is the Restore routine in XB and the Mobility and Stability routine in 645. 

During the Restore routine, I definitely felt that I could get deeper into all of the stretches, so I am definitely making progress there. Once I have made it through all of the routines, I plan on doing the short 6-7 minute routines and then I will cherry-pick from the 15-minute routines to do just the ones that I really like and skip the ones that I do not until I finish the 645 program. 

This week's mobility and stability routine in 645 has a very heavy (almost exclusive) focus on the hips and hamstrings. Like in week 1, you do seven moves for three rounds. For the first two rounds, you do each move for one minute. Then, in the third round, you do each move for 30 seconds. After that, you do some abductor and glute work with the power loops and finish with the same breathwork from week 1.

What I like about how Amoila handles the routines, especially (it seems) the mobility and stability routines, is that he really explains why each of the moves helps you. For example, he explains that tight hamstrings may be a result of a defect or imbalance in your hips, and if you fix that, your hamstrings may loosen up. He also explains that if you pull your knee in toward your chest while laying down, if it is easier to pull your knee off to the side a little, then you need to turn your feet out when you squat. So, he basically gives you a mini exercise-science education during each workout.

Book Review: Star Wars: Visions - Ronin

 

This is a unique, but kind of weird story that blends Star Wars with an old Japanese Samurai story. Because it is totally removed from any of the other Star Wars eras, it is not the easiest story to follow and just kind of feels shoe-horned into the Star Wars Universe. I could not really get into the story or the characters, and as a result, did not find the story all that easy to follow.

The book is relatively short, about 330 pages, so if you read quickly, you can probably get through it in a few days (or less). While it is an interesting and unique take on Star Wars, it is definitely not one of the novels that I would classify as a must-read in the new canon material.

Workout Update: 645 and XB Stretch Hybrid - Day 9

Day 9 was Energize in XB stretch and Week 2 of Total Body Power in 645.

Energize was a little easier than it was the last time I did it. The downward dog portion was still the hardest part of it for me, but outside of that sequence, I think it went fairly well.

The total body power workout was a mix of using weights and body weight exercises. In this workout, the first two blocks had three moves that were similar to, but not the same as, the exercises that we did in week 1. For example, you again do a dumbbell swing, but this time you also add a pull toward your shoulder at the top of the move. As another example, you again do a lateral bound but try to jump a bit higher than in week 1, etc.  The workout flows well, and although it is a bit longer than I have been used to in the last couple of workout programs, just at the time I am ready for the workout to be over, it ends, so it does not feel like it goes on for too long.

Blu-Ray/Movie Review: American Ninja 3: Blood Hunt

 

If you take portions of the plots of American Ninja 1 and 2, combine them with any other martial arts movies that involve a tournament (e.g., Enter The Dragon and The Karate Kid), and don't do any of them as well, you get American Ninja 3. This is the third movie in the American Ninja franchise created by Cannon Films after the popularity of the "Ninja Trilogy" that starred Sho Kosugi. The first American Ninja was a pretty big hit (for a low-budget martial arts movie) and the second one was more of a flop. The first two movies starred Michael Dudikoff as Joe Armstrong, the titular American Ninja. For this movie, Dudikoff's contract was up and he was replaced with David Bradley, who played Sean Davidson another (convenient) American Ninja. Dudikoff's character is named dropped once during the movie, but that is it.

The plot, to the extent there is one, is recycled yet barely comprehensible. The main bad guy is another terrorist nicknamed The Cobra (played by Marjoe Gortner) who is making biological weapons and genetically enhanced super ninjas. One of the main problems with the movie is that there is no "main" bad ninja. There are just a bunch of rando ninjas that would be expendable henchmen in any other ninja movie. So, the "final battle" is just silly. Steve James is the only one from the first two movies to appear in this one, reprising his role as Curtis Jackson, who is now out of the Army and attending a karate tournament where he meets Davidson.

The A/V transfer is okay, but not great. It is definitely a step up from VHS quality, but as you would expect with a low-budget B-movie, it did not get a great restoration. For extras, there is a 13-minute behind-the-scenes featurette that includes interviews with the writer, director, producer, and Dudikoff who basically says it was not his decision not to come back for this movie. Then there is a 6-minute portion of David Bradley's screen test and the theatrical trailer. Unlike the blu-ray releases for the first two movies, this one does not have a commentary track.

The only real reason to get this movie is if you have the others and want to keep your collection complete. The action is fine and Bradley certainly could handle the martial arts. But, the writing is horrible and as a result, the acting is pretty shitty too.  It is something you can watch once and never watch again and/or just have it on in the background while you are cooking or cleaning. 

DVD/TV Series Review: Baywatch Season 6

 

The sixth season of Baywatch aired during the 1995-1996 TV season. Yet again, the show had a lot of cast turnover with David Charvet mostly leaving the series (save for a few episodes), David Chokachi joining the cast as a new lifeguard and Olympic hopeful named Cody, and Gena Lee Nolan joining the cast taking over the role of Neely (continuing the storyline from the prior season). This season is the one in which the spinoff show, Baywatch Nights began, which took Gregory Alan Williams from the Baywatch cast and definitely reduced Hasselhoff's time on the main show. Although Hoff was still the lead actor, there were definitely episodes in which his screen time was very reduced or that he barely appeared in. This was also the season that Pamela Anderson became Pamela Lee after marrying Tommy Lee. The one notable absence is that this is the first season in which John Allen Nelson did not return as Court. 

The show did continue to get a good slate of guest stars. This season's guest stars included Mila Kunis (again) in a totally different role than she played in Season 5, The Beach Boys, Richard Moll (from Night Court), Ashley Gorell who played the young delinquent, Joey in the prior season, Hulk Hogan (and most of the mid-1990s WCW roster including Ric Flair, Macho Man, Vader, and Kevin Sullivan), Jenny McCarthy, Angie Harmon (who was a regular on Baywatch Nights), Heidi Mark (who was a 1995 Playboy Playmate), and Pamela Bach (who was Hoff's wife at the time). 

The show continued to be a prime-time soap opera that was a blend of story-of-the-week procedural and serial storytelling. It is mostly a drama but does mix some humor in as well (such as with an episode that is part spoof, part homage, to the show Charlie's Angels). Because the show aired in syndication, however, some episodes were clearly aired in a much different order than they were shot, so the storylines would be all over the place. For example, early in the season, Charvet's character Matt is essentially written out of the show, and then he shows up as a guest star about 1/3 of the way into the season. Then, at the end of the season, there is a two-part episode that was clearly supposed to be aired early in the season, if not be a two-part season premiere, in which Matt is basically a regular cast member again. And, as a result, CJ goes between dating (or pining over Matt) to dating Cody and back again. There is also a cancer storyline that starts in a couple of episodes, seems to get totally abandoned, then brought back. And, Caroline and Logan's relationship, which is hot and cold anyway, makes absolutely no sense this season.

Ultimately, by now you know what the show is and is not. It is a show with a ridiculously good-looking cast (making liberal use of music montages to show them off). The show definitely leans in on the hot cast at the total expense of good writing and storytelling. Because the writing is mostly bad, the acting is usually (but not always) pretty bad as well. If you can accept the show for what it is, it is entertaining, sometimes in a "so bad it is good" way. If you expect anything more than that, you will be sorely disappointed.

Workout Update: 645 and XB Stretch Hybrid - Day 8

Day 8 was the Restore routine in XB and Week 2's version of Lower-Body Strength in 645.

I definitely feel like I progressed a little bit in the XB Restore routine. I can get a little deeper into all of the stretches in which you have your leg up on the chair and had a little better range of motion.

The lower-body strength workout was similar to, but a bit different than the week one workout. This week again starts out with an EMOM block, and you are doing squats, but this time holding a weight that you extend as you squat down. Block 2 has three exercises, a plank move in which you extend one arm in front and then to the side and then switch arms. Then you do deadlifts, and then you do a variation on deadbug. In block 3, you do the final three exercises, which have split lunges that you do for 15 reps on each side, a row in which you are in a lunge with only your back toe on the floor, and then the dumbbell drags (from side to side) that you can do on your knees or in a plank.

The 645 workout is a good workout and is again challenging even if you are modifying it. I like that you work the same muscles (legs, glutes, and back) that you did in week 1, but you are doing different exercises so it does not get boring (which is the main issue I have always had with programs like P90x and Chalean Extreme). 

Workout Update: 645 and XB Stretch Hybrid - Day 7

Day 7 was a rest day in 645 and the Mid-Day Move routine in XB.

Mid-Day move is another one in which you stand the entire time, but it does require a bit of coordination. I felt like my coordination and my ability to get deeper into the stretches improved a little bit. However, on the pyramid stretches I do have to put my hands on my shins as I cannot keep them on the floor throughout the entire sequence. 

Book Review: The January 6 Report

 

This is the official Congressional report of the January 6th domestic terror attack on the US Capitol during the certification of electors for the 2020 Presidential election. If you watched the televised hearings, the report basically follows the same format as the hearings. There is an executive summary at the beginning, spanning a little over 100 pages, that summarizes the information in the rest of the report and lays out the overall findings. Then, each chapter is devoted to different aspects or topics, from planning the gathering to the execution of the attack, and a final chapter with the Committee's recommendation. The second to the last chapter involves what the orange genital wart was and was not doing from the time it spoke at its rally, firing up the already angry crowd until it begrudgingly put out a video telling people to go home hours later. 

Each chapter of the report is anywhere from 50 to 100 pages in length (the entire thing is about 750 pages) and devoted to a specific topic. After each chapter, there are several pages of endnotes (hundreds per chapter). Some of the notes just point to a specific source, and some of them flesh out the sentence or paragraph it is noting. 

At the beginning of the book, there are three forwards. The first will vary, depending on what version of the report you get. The one I have includes a forward by Ari Melber, one of the MSNBC evening anchors. In it, he basically gives a high-level overview of what happened on January 6th, and what crimes could potentially be charged. Then, there is a short forward by Nancy Pelosi, one by Committee Chair Bennie Thompson, and one by Vice Chair, Liz Cheney.

The text of the report does include a lot of detail, specifically about the planning leading up to January 6th that was not in the televised hearings. The one area that I think the report is lacking is more detail about how much advanced warning various law enforcement and intelligence agencies had leading up to the attack and what they did or did not do with that information. Some of that information is spread throughout the various chapters, but I think a chapter devoted to that topic was warranted, as well as specific recommendations based on the findings. Overall, however, I think it is something that everyone concerned about preserving our Republic should read.

Workout Update: 645 and XB Stretch Hybrid - Day 6

 Day 6 was Cardio in 645 and Restore in XB.

The cardio workout included about 10 minutes of warmup, the regular workout, and about 5 minutes of cooldown. The regular portion of the workout consists of seven exercises, done back-to-back for 45 seconds each, with just a few seconds of rest between them. Then, for the first three rounds you get 45 seconds of rest after the seven exercises are finished. Then, after three rounds, you get a one-minute rest, then you do the seven exercises for 30 seconds, and then cool down. 

The workout is good. It is challenging, but not super intense. It is clear that Amoila is building up so by the final week the workouts will be very intense. There are some modified moves in this one, but for the most part, the modifier was doing the same moves as everyone else. 

Restore went fine. Nothing new to say about that one.