I am so glad to have started Phase 3. That last recovery week was like cheating week. I guess I may not need 7 whole days of recovery, but something closer to 4. Good to know.
Today I got to do PAP Lower. PAP stands for Post-Activation Potentiation -- Tony Horton says "You've probably never heard of that before." No kidding, it sounds completely made up. But, as I read on the Team Beachbody website, it was a killer workout.
2 "complexes" -- which are four exercises each, repeated 4 times in a row with a 5-10 second break in between each exercise. Then a 1 minute water break in between each complex.
I wasn't terrible in the first complex -- step up lunges, side-to-side & front-to-back single leg hops, skater plyo leap, and Tony's triangle. I can't even really explain these right now because of time, but I promise I will. Then I got into the second complex and was pretty bad at the squat reach in which you balance on one leg, squat down over a medicine ball, and then extend your arm and leg in opposite directions -- they were doing 8, I made it up to 6. Then this complex includes killer katherine lunges with height, monster slalom (which bothered my left knee), and side bridge lift (which I could only hold for 5-8 seconds at a time, compared to 30 seconds.
BUT, I LOVED this workout! It was fun and fast. The warm up was different too, which was a welcomed change of pace.
Calories Burned = 774
Average Heart Rate = 143
Peak Heart Rate = 182
I have a feeling you will see some changes in your body after this phase :)
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