So what did I do instead? I think the title says it all. I wanted to take the awesome from the 30 day shred and convert it into something I could do sans DVD with my own twist on things.
I present to you, DDR circuits (version 1):
1 song warmup
1 song + 1 minute strength, rinse and repeat 12 times
1 more song
1 song cooldown
The exercise list:
Arms – traveling pushups, 10 lb chest flys, plank flys, lat raises
Abs – bicycles, double crunches, supermans, and plank twists
Legs/arms – squat and press, lunge and hammer curl, front rows with military press, side arm raises with calf raises.
You’ll recognize most of this from the 30 Day Shred (minus the last legs and arms exercise I concocted all on my own).
The verdict? I did about 3/4 of a normal 30 minute DDR session, burning about 3/4 of the calories. I got through a normal strength session worth of 12 exercises. It took about 50 minutes, where that workout would usually take about an hour and a quarter, minimum, so bonus. However, it felt…underwhelming. It was too easy. I’ll reserve judgment for tomorrow, but it felt like a nice light workout. Totally not on par with a shred. I’m not giving up however.
I present to you, DDR circuits (version 2):
5 song warmup
2 strength exercises – 3 mins total
1 ab exercises for 1 minute
x 4 total
5 song cooldown
Same exercise list.
Basically, this is Jillian’s 3-2(ish)-1 ratio
Verdict: the ratio rules. I feel worked just like a shred without any of the heel pain. This will probably make up a good amount of my cross training days during half training. Its a full strength and cardio workout in less than an hour.
And on that note, I’m going to disconnect from lappy and enjoy the rest of my (pre-planned) hookey day. It’s about 75 and sunny and I think I need to find somewhere outside to soak it up.
Have a lovely weekend!