9-22-17 (Friday) HY: YAYOG - Intermediate: Circuit Training + Arm Shaper + Lower Back Strengthening/Stretching + ChaLEAN Extreme - Extreme Core Circuit + TCF.

9-22-17 (Friday) HY: YAYOG - Intermediate: Circuit Training + Arm Shaper + Lower Back Strengthening/Stretching + ChaLEAN Extreme - Extreme Core Circuit + TCF.

I was planning to play tennis today with my wife, but it was raining so those plans were scrapped.   I ended up relaxing in the morning with some Thursday Night Football: Rams vs. 49er's, then some WTA Toray Open Tennis.  Finally I got to my workout.

This is the final routine of the Intermediate Phase of YAYOG.  I am planning to do two rounds of it before moving on to the Advanced.  Since this is the first round, I told myself I'd stick with the program do it by the book.  So, this routine consisted of 6 sets of 4 moves: Star Jumpers, Half Dive Bombers, Side V-Ups, and Hip Raisers.  Now, I said I would do it by the book, but "HALF Dive Bombers"???  No, I couldn't do that, so I did full Dive Bombers.  That is the only modification I made to this routine.  Adding two sets makes a huge difference.  It is sort of like doing a double wring for a wet towel.  You wring once to get most of the water out, then you release it and twist it a little more and rework your grip, then you wring it one more time to get as much water out that is left.  That is what those two additional sets feel like.  I was tired after the fourth set, but those last two sets just zap any remaining energy I had.  As for reps, For the Star Jumps, I was in the 15-18 rep range.  I pushed it hard at the end and got 18.  Dive Bombers hung around the 12-14 rep range.  I had to really push on the last couple sets.  They were on the lower end of the range.  Side V-Ups, on each set, only one side was done, so the six sets means three sets on each side.  I was able to be around the 16-20 rep range.  And for the Hip Raisers, I was around the 13-16 rep range.  I'm not sure how much faster I can go, or how many more I can do in the allotted time of 20 seconds.  I liked this combination of moves.  A full body cardio, Upper Body Strength, Core, and Lower body.  It went up and down systematically working the different areas of my body.  I was tired, but I felt good at the end.

I needed a little time to shake out my arms.  I was thinking that I didn't want to loose that pump in my shoulders that I got from the Dive Bombers, so I decided to do Pike Push-Ups today.  I didn't have a straight number for this variation so I went with it.  I got 30 reps straight.  Then I did two sets of 10 just to round out the 50 rep goal.  Shoulders were on FIRE!!!

I took a couple minutes to shake out my arms, then went right into the Lower Back work.  I did all five moves in two sets.  I was thinking to do three sets, but my back was starting to ache, so I stayed on two.  I went right into my ab work. I wanted to keep that tension on in my core.  Still only using the 1kg hand weight, I got a good burn in the second circuit.  Really felt the flex pulling the core tight.  The stretch at the end felt really good because I was really feeling my core tire out.  Then the closer, my Flow series.

I'm sort of working out for a shorter time than before and controlling my food intake.  And I'm starting to see and feel results.

In the end, I burned a modest 700+kcals.  I finished with a lot of time to spare before sunset.  Felt good to get that done and done.  Happy weekend!