1-11-18 (Thrusday) HY: P90X3 - Cold Start + Body-Weight BEAST, Workout A + TCF + Ab EMS.

1-11-18 (Thrusday) HY: P90X3 - Cold Start + Body-Weight BEAST, Workout A + TCF + Ab EMS.

I was in a time crunch today so I wanted to do something short, not too "Cardio-ish", and a little "Resistancey".  Also, I really didn't feel like doing one of my normal programs.  Then, I found a little program a while ago that I had forgotten about until the other week that I remembered again and decided to give it a go.  It is the second month of the Body Weight Program.  I did the first part before called Body Weight BOOM,  This one is Body Weight BEAST.  The format is the same, but there are more moves and it is done in 30 minutes.  BOOM was done with a fixed number of sets.  Today's main routine was time based.

I didn't want to go into the workout cold, so, I went to my favorite and most dependable independent warm up routine, Cold Start.  It always gets me loose and warm.  I average 70+kcals.  I usually start with a heart rate of around 60bpm, but by the end of Cold Start, I up to 100+bpm.  Then I got into the main routine.

I will show you the graphic of the routine and its explanation so I don't have to type it all out:

I was able to get in 6 rounds.  My rest time between the first 3-4 rounds was close to 1-minute.  But I was starting to feel the heavy fatigue coming on after the fourth round, so I took almost 90 seconds for my last two breaks.  I also took about 10 seconds moves, and a little more to catch my breath after the cardio moves.  Almost no break between the Spiderman Push-Ups and Deep Pause Squats.  Maybe 20-30 seconds after the Jump Squats.  My core felt strong, so I didn't really feel too much of a burn with the V-Ups.  Oh, on the Spiderman Push-Ups, I felt a bit slow, (Not by choice), I guess my body needed to get used to the movement, because I was able to pick up the pace for the rest of the rounds.  One thing I was trying to do was stay focused on my Four Pillars: 
1. Correct Form
2. Range of Motion
3. Activation of the Target Muscles
4. Time Under Tension. 
That is the reason I didn't try to blast through the reps, but I was trying to get the most benefit out of each rep.  The next time I do this routine, I may even slow it down even more and do a little Eccentric work.  This little routine was surprisingly good as a Full Body workout.

I finished off my workout with a nice long Flow Series to calm my heart rate.

I had my first Thursday night class of the year, so after getting back from that, I worked in my Ab EMS.

In the end, I burned around 420kcals.  Not a huge number, but I felt good.