Wow! Week 8! Almost 2 months of Living Room Workout Club done!
Favorites Week: Those of you who were with us for all of January know that on the last week of the month I pick my favorite three workouts form the month to repeat. You can repeat any you want to, but I'll resend the timers and workouts for my 3 favorites. I'm choosing LRWOC #13, #15 and #17. I'm picking them because I was the most sore after all 3 of those! LRWOC #13 made my quads burn and my heart pound with the power leg segment. LRWOC #15 (the all glider workout) made my butt sore for days! Finally, with LRWOC #17 I think I found a good formula for the Tabata workouts when I switched from 20s of work to 30s. Do these this week, or repeat your own favorites. Its up to you!
Voting: I would like you to help me choose the workouts for the next favorites week. Therefore, I'm going to include a poll at the bottom of each post. Please vote for your favorites each week and help me choose the workouts for March's Favorites Week!
Protein (Part 2): I hope at this point you were able to read my post about protein intake requirements. Maybe you are already convinced you should be doing some protein supplementing. I can definitely help you chose the right one for you. If you are meeting your protein intake requirements already, there is something else you should consider: Timing! Are you getting what you need right when your muscles need it the most? Learn about Protein Timing and let me help you choose the protein supplement that's right for you!
Have a great week and remember, you are stronger than you think!
Progress Reports: In school we do progress reports for the students every six weeks. Now that we are done with 6 weeks of Living Room Workout Club I thought it would be fun to have our own week 6 progress reports. I don't want numbers, I want to know how you feel! Mine would be: I can do more push-ups. I have more energy. I have more shape to my butt :) What progress have you made? Let me know in the comments on my blog post.
Protein: Did you see my blog post earlier this week about protein requirements while training? Did you know that adding 3 pounds of muscle will burn and extra 120 calories a day with just your resting metabolism? Make sure you are getting enough protein to build those muscles! Check it out to see how much you need!
This week's workouts: I played with the Tabata again this week. I'm trying 30s of work with 10s for rest instead. Let me know how you like it. I also added a PilYo (Pilates/Yoga) inspired circuit this week. I hope you like it too!
Remember, you are stronger than you think!
Videos: In case you missed it, I want you to know I'm posting videos for you to follow along with for each workout on my youtube channel. Click here and subscribe! I try to post the first workout of the week on Sunday or Monday, the second on Tuesday, and the third by Thursday.
Progress Reports: In school we do progress reports for the students every six weeks, so I thought it would be fun to have our own week 6 progress reports. Keep an eye on my blog and facebook page toward the end of the week. I'll be asking you all to give me a progress report! Now don't get scared! I don't want number unless you want to give them. I care more about how you feel! I know I can do more pushups now. I made it through one whole workout without having to modify to my knees on the last round through. That's my progress :)
Vitamins: Do you take a daily multivitamin or other supplements? I do! I've tried a whole bunch of different kinds over the years. Then about a month ago I started taking this "Peak Performance Pack" of vitamins and supplements, I can't believe the significant difference I noticed even within the first few days. I felt more energized and recovered faster from intense workouts. I find I don't even have to take my additional iron supplements anymore either! Anyway, why am I telling you this now? Well, the company is offering a FREE one month supply now through February 20th! Comment on this post if you are interested and I'll tell you how to take advantage of this awesome offer!
And without any further ado...
Your Workouts: You will find this week's three workouts below. You will probably notice LRWOC #13 looks a lot like #12. I really liked most of that workout, but I feel like it just needed a tweak or two. So here it is again, but this time better :) Also, the Tabata this week has 10 workouts per round instead of the 8 of the last few Tabata workouts. I felt like, compared to the others, the Tabatas were a lot shorter. The final workout of the week is an all glider workout. I wanted to mix it up a bit, so get those paper plates ready!
Before I end, I just want to remind you how important it is to warm up before you do these workouts. Jog in place and stretch for at least two minutes before you start. If you start cold, you are more likely to hurt yourself. I'll post a video with some suggested stretches for warm up and cool down tomorrow.
As always, remember you are stronger than you think!