ashleyd /

Physique 57 Arm + Ab Booster DVD Review

After a wonderful weekend down in Atlanta, I am more than ready for some vegetables, water, recovery.

Luckily, the Atlanta airport aided my cause. The B terminal at Hartsfield International Airport has some wonderful and healthy food choices including Au Bon Pain and Proof of the Pudding. I chose a Greek salad which was filled to the brim with vegetables and topped with feta cheese. It even included all natural dressing on the side!

IMG_2200 (640x478) Enjoyed gate side with water, banana, and a bag of Baked Lays it was the perfect lunch!

IMG_2201 (640x478)IMG_2203 (640x478) Instead of blogging during the flight, the lack of sleep from last night caught up with me. I slept for the entire flight, only waking up when the captain announced our landing.

During our taxi cab home, I debated whether or not I was going to take today as a second rest day. After this week’s tough workouts, I needed yesterday’s rest day, even though I danced for over two hours last night. Part of me wanted to come home, lay on the couch, and be lazy. But, the other part of realized that in just 20 short days we’ll be on the beaches of Bermuda’. That, along with the warm summer temperatures inspired me to do more!

Enter, my first Physique 57 at home workout!

IMG_2204 (640x478)I chose the Arm & Ab Booster since it is only 35 minutes in the length and focuses on the two areas I’m trying to change the most. Knowing that I only had to commit 30 minutes, since 5 of the minutes are directions, background, and the credits, made it a lot easier to find the motivation to start the workout at 6pm on a Sunday.

This DVD is perfect for people like me who work their legs during the week but tend to forget their soft centers or weak arms. It challenges the arms and abs without exhausting the legs even more. I also loved that the DVD featured exercises I’ve never done during my 9 different Physique 57 classes. The DVD included adjustments for people who are stronger and weaker alike, which means that a beginner or advanced student alike could enjoy this DVD.

The DVD started with the traditional Physique 57 minute warm-up including leg and arm lifts. The arm section came next and 14 minutes of exercises which worked every section of the arms including triceps, shoulders, and biceps. In addition, by reminding the viewer to tighten their abs and use proper form, the chest and abs were also worked during this section. IMG_2205 (478x640)

The abs section was definitely harder for me, as this is my weaker body part. The playground ball was used for almost all the ab exercises but ranged from being a supportive tool to a way to engage the inner thighs during more traditional ab exercises.

My goal is to incorporate this into my routine three times per week between now and our trip to Bermuda. I’m curious to see what type of results I will see or feel after the 3 week challenge!

The Low Down

Title: Physique 57 Arm & Ab Booster

Host: Shelly Knight

Commitment: Just 30 Minutes

Am I too beginner?: Physique 57 does a great job incorporating beginner adjustments or alternatives in this DVD by having one person show the adjustments during the entire DVD. A beginner could enjoy this DVD just as much as someone who is more advanced.

What’s required? A yoga mat or soft surface, lighter and heavier weights (3lb and 5lb idea for intermediate), and a playground ball or a rolled up towel

Would I recommend it or do it again? Yes! This is a short and concise DVD that cuts right to the chase and had me sweating in 20 minutes. There is room to grow and the fit models inspire me to do more and try harder.

Question: Have you ever tried a workout DVD at home? What is your favorite?

Share Button
Follow:
ashleyd /

Personal Training Check-In: TRX

Happy Wednesday! This morning I woke up bright and early for my 11th personal training session.

During the course of these 10 personal training sessions I’ve mastered the routine. We start with five minutes of dynamic warm-up and stretching including butt kicks, lunges, deep squats, and high kicks. We complete 3 circuits, each including 3 exercises, 3 times before I get to enjoy the stretch session. Each session, there are at least 2 exercises which feel easier than the rest. Sometimes it’s a plank or a squat, but it’s never the lunges! Then, the rest of the exercises leave me sweating, shaking, or quivering depending on the day.

But, Lauren didn’t like how comfortable I had become with our sessions or the workouts. This morning, bright and early, Lauren decided it was time to switch things up.

Enter, the TRX training system. This simple yellow and black device is the devil in disguise.

It takes simple exercises and makes them so challenging that you’re quickly humbled and begging for mercy. I’ve watched people use the tool at Equinox with trainers and always thought it looked fun and not too bad. I’ve even read about Ali’s experience with the class at Crunch Fitness in NYC.

Today’s workout was more challenging than I ever imagined. In fact, after the first circuit I was sweating so much that I slid on the mat.

3x10ea 1 Leg Squat
3×10 Inverted Row
3x10ea Oblique Crunch on Hands

3x10ea Lateral Split Squat
3×10 Roll Out
3x30s ea Side Plank

3×10 Hamstring Curl
3×10 Atomic Push Up
3x45s Reverse Plank

The suspension training, or leveraged bodyweight exercise, uses your body weight to complete each exercise but changes your center of balance, therefore making the average exercise far harder. Completing 10 pushups was almost impossible with my legs elevated in the TRX straps! In addition, this lightweight tool can be carried anywhere since it’s only 2 pounds AND you can adjust the difficulty of exercises just by changing your body angle or position.

I highly recommend giving a TRX class a try or ask you gym if they have one you can use!

Question: Have you tried TRX? What is your favorite exercise to complete using it?

Share Button
Follow:
ashleyd /

Personal Training Check- In: A Month Later

As you all may recall, a month ago I took the plunge and started a relationship with a personal trainer. The decision to begin was a tough one. It’s like starting a relationship with a bad boy or a new dessert. It’s something you know you shouldn’t do, but you just can’t resist. You know it’s going to be addicting, it’s expensive, and it requires dedication.

Luckily for me, a trainer comes with far better benefits than a new dessert obsession or bad boy.

IMG_1091 (640x478)

A month ago, March 30th, Lauren and I met for the first time at the Equinox on 19th and Broadwa. Our first session was a bit awkward, as I was nervous and worried about what the future held. Would I bulk up like Hulk Hogan? Would my body be so exhausted after our sessions that I wouldn’t be able to run? Would she make me cry or push me too hard? Would she be worth the money? What if I embarrassed myself and couldn’t finish a set or an exercise, or looked like a fool completing an exercise. (See example below.)

IMG_1136 (640x478) (640x478)

Luckily, looking back on this first month, I have nothing negative to say. Sure, it’s an expensive addiction, but in my experience, it has been well worth it. I’ve increased my strength, decreased my body fat, and lost weight in the process. In fact, I feel more confident today, than I did the day I finished the NYC Marathon. I think the reason for this is because I feel like the circle is complete. I could run a marathon, with proper training, even better than before since I’m including strength training. In fact, earlier this week, I shared this thought with my Twitter  followers:

image

Today, during our session, Lauren and I talked about some of the many benefits I’ve enjoyed over the past month. In addition, I took that one step further by making a list which captures these benefits for readers who may be apprehensive or wary.

  • A trainer pushes me to attempt exercises I wouldn’t try alone.
  • A trainer prevents injury by insuring my form is correct.
  • A trainer can push me to lift that last rep when I thought I was done.
  • A trainer can point out results that are naked to the common eye such as improved balance, form, or strength.
  • A trainer can become a friend and therapist, with whom you can vent, laugh, and bitch.
  • A trainer ensures you don’t get bored with the relationship by trying something new every time.
    IMG_1088 (478x640)    IMG_1089 (478x640)IMG_1090 (478x640)

Since many people have asked, I wanted to also share a few examples of our workouts. Right now, we are meeting twice a week, for an hour each time. Each session includes 5 minutes of dynamic warm-up, 45 minutes of working out, and 10 minutes of stretching. The stretching has been a very important component, helping ensure that I recover faster and prevent injuries.

  Set/Reps          Exercise
  3×12   Suitcase Dead lift
  3×12   Push Up
  3x30s Decline Hold
  3×12   Reverse Diagonal Lunge
  3×12   Bent Over Row
  3×12   Leg Raises (Decline)
  3×12   Step Up
  3×12  MB Russian Twist
 

  Set/Reps          Exercise
  3×10       Squat
  3×10       Alt Latt Pull Down
  3×10       Alt Lunge
  3×10       DB Reverse Fly
  3×10       DB Fly
  3×15       Straight Leg Sit Up
  3×10       Leg Raise
  3×15       Superhero

  Set/Reps          Exercise
  3×10       Deadlift
  3×10       CG BB Curl to Press
  3×10       F-B Back Lunge
  3×10       Alt Shoulder Press
  3×10       Front DB Squat
  3×12       Cable Rotation
  3×12       Moving   Plank Hold

Feel free to email me any questions you may have about my Equinox personal training experience or any questions you may have for Lauren, my trainer.

Share Button
Follow: