Active Recap: Quad X
10.
Welcome to Active Recap, where I talk/share/review the workout vids I did for the last four days. Please refer to this post to know a bit more about Active Recap and my workout format and sched.
Love,
S
DAY A
If you've been reading the past 9 quad posts you'd know that days a & b are mostly for lower body and day c is when my upper body routines kick in. Well for today's quad, I tried a different format, just to shake things up. For today's workout, I picked a weighted total body routine which also happens to really work the legs and glutes. I mean, don't get me wrong, my arms felt the burn too but the soreness I got from this routine was mostly on my legs, specifically the hamstrings. That was such an experience, having sore hamstrings, because the last time I had that was when I started exercising, back in 2018. I forgot how fun not fun that was.
So what caused my hamstrings to get sore? Well, if I had to take a guess, I'd say it's because of the deadlifts. There were about 3 or 4 variations of deadlifts in this routine and while I happily did them, I didn't know I'd get so sore because of them. Oh, and I'd also like to blame the wall sits too. They were fun but I was shaaaaakiiiinnnggg.
I always love me some weighted routines but this is one of the few ones I actually enjoyed. The moves were so simple yet so burning and don't get me started with the addition of the weights too. This routine isn't big on the cardio department but I'd like to think that it's sort of a low impact cardio because I was sweating and puffing like mad in some of the moves. Do this whole routine twice through and I guarantee you that you'll feel it all over. Such a solid routine. 10/10 would recommend.
Workout duration: about around 47 minutes, with 2 minutes rest in between circuits; warm up and cool down not included.
DAY B
Circuit 1: SELF 20 Minute HIIT Bodyweight Workout
HIIT 1 of today's quad is this SELF workout that's not lacking in cardio. I've done some SELF workouts before that were just plyo after plyo (that wasn't fun then, still not fun now) but this routine is a good mix of plyos and sort of active recovery/toning moves. The toning/active recovery moves mainly target the core and I guess the legs as well and the cardio just targets everything. 6 moves done thrice through- that was tiring but I survived!
Oh but we're not yet done. How about an AMRAP finisher? This finisher is yet another core-targeter, with crunches and twists done repeatedly for 4 minutes. You all know how I feel about bicycle crunches but I have to say, I really enjoyed the twists. Those were fun!
Okay, burnout time! Since I'm missing leg day, Imma do it now! This is a short banded routine that targets the legs and glutes and burns them too. Super loved the bridges (they're always my fave glute burners) and the variation of clam shells. Overall, a good lower body finisher. Oh, and use a medium or a heavy band to really feel the burn.
Workout duration: around 47 minutes, with 1 minute rest in between circuits; warm up and cool down included.
DAY C
HIIT number 2 is this routine! And I'll say this now: I freaking enjoyed this one. The routine format was a good one because there's a move for the arms, the legs, the core, and a cardio move to get the heart pumping. I like that each circuit has the same format and same moves but with added movements. I guess the bottomline is that I didn't get bored. I didn't feel like the routine was just done repeatedly. I like the variations of each move that felt familiar yet still new. I absolutely loved it. The 4 circuits was fun and SO tiring but after, I felt like I unlocked an achievement. This routine's so so good. 10/10 would also recommend.
Circuit 2: SPEIR PILATES TV Full Body Band
So, part 2 finisher right here because for some reason, a 35 minute routine's not enough. I can't stay away from my pilates band so I thought I'd put a routine for good measure, just to cap this day off, you know? I feel like I shouldn't just let my lower body burn; I have to burn my arms too! Honestly, the arm part of this routine is a serious burner and the medium pilates band made it a bit hard too. But it was good. Always love a good band arm routine, you know?
This routine also has some toning moves for the core and legs so yes, this really is a fully body exercise routine. Bands always make everything so fun, don't you think?
Workout duration: around 42 minutes, with 1 minute rest in between circuits; warm up and cool down included.
DAY D
I am missing a weighted upper body routine but I know I have to rest a bit so I opted for a no-equipment arm routine instead! Even better- an arm yoga flow. This is the first time I'll be doing an arm-centered yoga flow and it's exciting. Also, I know I need to do this because my arms suck when it comes to bodyweight exercises. I have to train them a bit, you know?
This routine I'd say is more on the intermediate to advanced side of things because there were moves that I found hard to do. I modified the hell out of them, though so there's that. I guess what got me through was the instructor herself. I love how calm and encouraging she is. That really prevented me from just flopping on my mat. Although, expert moves aside, this was a good arm routine. Really got a good burn on my arm, not gonna lie.
Though I'd finish this day off with a stretch routine that's mainly upper body involved, to match the previous circuit. This is a calming and relaxing stretch perfect for post-workout or just a stretch to do anytime, anywhere. It's a short but sweet routine that really stretched out my arms and even my back and torso, perfect end for this day's exercise.
Workout duration: around 39 minutes
CONCLUSION:
Can you believe this is the 10th AR post?! Whaaaaat!
In this quad, I toyed around with my exercises, with two days on a back to back HIIT format. Well, the back to back HIIT idea isn't so brilliant after all. HIIT pushes the body to work really hard and when you do that back to back for two days, well, let's just say your body won't like you for it. My body didn't have ample time to recover so I did the HIIT workouts with sore muscles and let's just say that didn't feel great. So in conclusion, do HIIT but do it with at least a day of rest or active recovery in between. Definitely won't use this format anymore haha!
MY TOP WORKOUT IN THIS QUAD:
I have to say, the FITNESS BLENDER Kelli's Superset Total Body Strength Workout is my super fave for this week. I love everything about it: the exercises, the format, the use of weights. Wouldn't mind doing that again for sure!
0 comments