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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
Repeat

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

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

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

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
Repeat

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
Repeat

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!
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  Member Comments About This Blog Post:

GMO_JEN 9/2/2013 2:34AM

    Very cool about modification-I'm peaking ahead and pretty freaked out about phase 3-awesome progress from phase 1-2 :)

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MAREINA 12/13/2012 5:31PM

    sounds awesome! i can't wait to start on monday!!!! and YES the salads stayed fresh for a full six days! WOOP WOOP! emoticon

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IRP1114 10/26/2012 11:20AM

    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!
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BEACHGIRL76 10/16/2012 11:40AM

    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 :)

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STFRENCH 10/15/2012 8:38AM

    I still have nightmares about phase 3!! emoticon

You're doing great emoticon xx

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K-GETTING-FIT 10/14/2012 10:39AM

    Awesome! Oh how I remember Phase 3:) LOL Look how far you have come LFF! It is inspiring and fabulous! Go girl!!!


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MIZINA730 10/13/2012 1:44PM

    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.

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The last emoticon was the closest thing I could find to a lunge. emoticon

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ISHIIGIRL 10/13/2012 10:38AM

    Yay, good for you, great progress!

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