If you remember, I struggled a little on Week 1 of the program, but by the end of Week 2 felt more comfortable and definitely a little stronger. Week 3 would be a complete surprise to me, and as I pressed “play” on the DVD player, I really had no idea what to expect.
Here’s how the 25 minute workout is structured:
Dynamic warm up
- Flicks – 30 seconds
- Squats – 30 seconds
- High knees – 30 seconds
- Squat thrusts – 30 seconds
No rest between each exercise, but 60 seconds of recovery after the squat thrusts.
Part 1
- Squats – 20 seconds
- Push ups – 20 seconds
- Crunches – 20 seconds
- Hyperextension – 20 seconds
- Mountain climbers – 30 seconds
3 sets with no rest between each exercise or each set. 60 seconds recovery after the 3rd set.
Part 2
- Dumbbell press- 20 seconds
- Dumbbell rows – 20 seconds
- Triceps extension – 20 seconds
- Dumbbell curls – 20 seconds
- Jumping Jacks – 30 seconds
3 sets with no rest between each exercise or each set. 60 seconds recovery after the 3rd set.
Dynamic cool down
- 8 x squat thrusts
- 8 x push ups
- 8 x squats
- 8 x jumping jacks
End of workout.
Despite being a more advanced workout than Phase A, I actually found Phase B to be less of a challenge. Maybe I’m better suited to the range of exercises or maybe I’m getting slightly stronger. I don’t want to get ahead of myself though – there’s still a long way to go until the end of the 12 week program, and I have to perform this workout another 4 or 5 times over the next 2 weeks.
Nice to be making steady progress though, and this in turn helps keep me motivated. Don’t forget:
STRENGTH + ENDURANCE = STRENDURANCE!