40,000-49,999 SparkPoints 42,983

Phase 3 LiveFit and Why it kicks you in the rear

Saturday, October 13, 2012

Phase 3 workouts still astonish me even though this is round 3 of doing this program (in all honesty I didn't get to the Plyo in round 2 due to injuries).

This isn't news to my fellow LiveFitter graduates, but just thought I'd post today's workout as an example of the next 2 weeks of torture for those Sparkers who are curious what our LiveFit workouts are like. I have to modify a bit changing to Single-leg versions on some because I simply don't have the amount of weights needed to do some of these doing the traditional combined leg versions. The only one that is supposed to be single-legged is the split-squats.

Keep in mind everyone has their own lifting (weight) limits. I'm not comparing myself to anyone but myself and neither should you. For me, I'm actually up 50-500% from my Round 1 weights used, so this is good progress with my 5'0, 125# frame.

Superset (repeat 3 times):
Single-leg Leg Press 60# x 15 reps each leg
Squat Jumps: 15
Then Rest up to 2 minutes

Working Set Active Rest (3 sets, no rest in between):
Single-Leg Split Squats 16# x15 reps each side
1 minute of Jump rope

Superset (repeat 3 times):
Walking Barbell Lunge 30# x 20 reps
Long Jump 20 reps
Then Rest up to 2 minutes

Superset (repeat 3 times):
Leg Extensions 50# x 20 reps
Lateral Bounds 20 reps
Then Rest up to 2 minutes

Squats: 3 sets of 16# x 30 reps with 1 min rest in between (I probably need to go heavier here next time, but 30 reps are alot!)

Working Set Active Rest (3 sets, no rest in between):
Standing Calf Raise (with a step) 30# x20 reps
1 minute of Jump rope

Working Set Active Rest (3 sets, no rest in between):
Single-leg Calf Press on Leg Press 70# x20 reps each leg
1 minute of Jump rope

The long-jumps make the walking lunges(my typical nemesis) seem like a cake walk. I was sucking air painfully during that superset. I need to add weight on the Squat Jumps, Lateral Bounds and Long Jumps. For some reason, I just spaced on it this time.

The coolest part of Phase 3 is after the hour to hour and a half of cursing Jamie Eason, the feeling of accomplishment when completing each workout is AMAZING!
Share This Post With Others
Member Comments About This Blog Post
    Very cool about modification-I'm peaking ahead and pretty freaked out about phase 3-awesome progress from phase 1-2 :)
    1604 days ago
    sounds awesome! i can't wait to start on monday!!!! and YES the salads stayed fresh for a full six days! WOOP WOOP! emoticon
    1866 days ago
  • IRP1114
    Sounds awesome! I bet you feel great when you finish! Woohoooo ;-)! Keep it up. And yes we will finish the year strong and focused and make 2013 even better!

    1915 days ago
    Way to go!! And thanks for the birthday wish! I'm a little behind at getting back with you. lol So I'm starting the LiveFit program today! I'm doing it with three friends! Do you have to have a gym membership? Bc I don't! I do have a bench press and free weights though. I just don't have anything for the pulling motions...unless I go and buy a rope thingy. Cables? I forgot what they are called. lol :)
    1925 days ago
    I still have nightmares about phase 3!! emoticon

    You're doing great emoticon xx
    1926 days ago
    Awesome! Oh how I remember Phase 3:) LOL Look how far you have come LFF! It is inspiring and fabulous! Go girl!!!

    1927 days ago
  • MIZINA730
    This sounds impressive. Walking Barbell Lunge - sounds scary, but I know you're up to it. It's a cardio/weights interval workout. I'm glad he gives you a few rests in there. It actually sounds fun.

    emoticon emoticon emoticon emoticon

    The last emoticon was the closest thing I could find to a lunge. emoticon
    1927 days ago
    Yay, good for you, great progress!
    1928 days ago
  • Add Your Comment to the Blog Post

    Log in to post a comment

    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.