Friday, August 19, 2011

Supreme 90 Day: Week One

Well, I survived week one of the Supreme 90 Day workout system. And really, it was much less "trying to survive" and more "kicking ass and feeling strong." If you scroll through my DVDs posts, you'll quickly learn that I'm no stranger to working up a sweat at home and rely on DVDs to give me a good challenge.

Supreme 90 Day has quickly moved up my list of favorites, easily being somewhere in the top 10. Why so much praise, so soon? It meets my criteria for a good (and in this case, great) workout DVD:

  • Affordable price.
  • Reasonable completion time (33-47 minutes each, *including* warm-up and cool-down).
  • Lots of variety to prevent boredom (10 discs, different disc each day).
  • Strong base of exercises that can be adapted to increase or decrease intensity, therefore acceptable for various fitness levels.
  • Challenges all major muscle groups.
  • Well-balanced mix of cardio, strength and core training.
  • Requires little space and few pieces of equipment.

I talked a little bit about the Chest and Back workout last week, but since then, I've tried a few others:

Ultimate Ball: Using a stability ball, this workout (about 40 minutes total) focuses on core muscles (think abs and back). I wasn't sure what to expect with this one, but I certainly wasn't expecting to sweat and curse as much as I did! Working with a stability ball quickly showed me how weak my core is, and consequently, how I have shit for balance. Lots of moves requiring you to roll the ball around with your legs or arms, but recruiting abdominal and back muscles to properly execute the move. I know my description is probably a little simplified, but believe me when I say that this disc is no joke. And of course, it hurt to laugh, cough or sneeze for a few days afterward; my abs were en fuego! There aren't a ton of alternatives for a stability ball in this workout; you might be able to get by with a chair or making up your own modifications, but my advice? Either buy a stability ball if you don't already have one OR skip this disc and opt for a moderate-to-high intensity Pilates workout.

Tabata Inferno: If memory serves, I think this is the longest workout in the whole set, BUT, thanks to tabata intervals, those 47 minutes flew by! In this workout, you do 20 seconds of a move at high intensity, usually one that's plyometric in nature (jump squats, burpees, high knees, etc.), recover for 10 seconds, then repeat. You repeat the cycle until you've completed about 4 minutes of work, then you get a full one-minute rest and move on to the next set of exercises. LOTS of different moves in this set, including a few with dumbbells to boost your afterburn even more! This workout may come across as intimidating to new exercisers, but go at your own pace and don't get discouraged; you have 90 days (or more) to improve your force and speed.

Shoulders and Arms: Pretty standard mix of moves to work the specified areas: clean & press, shoulder press, bicep curls, tricep extensions, triecp kickbacks, lateral raises, skull crushers and bent-over reverse flies. As with the other discs, the exercises are performed at a pretty quick 'n' steady speed with very little rest in between sets, so your heart rate stays elevated, thus more sweat and more calories burned. I'm loving this disc in particular because my arms have never been as defined or strong as I would like; after I did this workout, my arms were nice and warm for days, haha.

Cardio Challenge: This workout is similar to the Tabata Inferno, but *slightly* less intense and shorter in duration (about 40 minutes total). Instead of 20 seconds of work followed by 20 seconds of rest, you work for 30 seconds and rest for 30. This disc also incorporates more weights for compound moves like squats with an upright row, dumbbell swings with squats (could also use a kettle bell), wood chops, alternating forward lunges with a shoulder press, etc. Non-weighted moves include high knees, pop-squats (could also be defined as a "squat-jack"; kind of a hybrid between a jumping jack and a squat), jumping lunges, straight leg kicks, plank-walks, plank jacks, bear crawls and much, much more!

Legs: This is another shorter workout (about 32 minutes total) and it uses several variations on two key leg exercises, squats and lunges. This disc uses a stability ball as well, for floor moves like hip/pelvic raises and ball roll-outs. There are modifications provided if you don't have a ball and want to use a chair or weight bench. Since this workout was shorter, I got cocky and did a 2 mile run later that same day... Kinda regretting that now as my glutes are pretty damn sore! All in all though, another thorough workout in a reasonable amount of time.

One thing to be aware of is that quite a few of the workouts start out with an ab routine after the warm-up... Tom explains that this helps warm up your core for the exercises that follow and the more I think about it, the more it makes sense. Your abs and back muscles do a lot of work in helping you balance and stabilize in a multitude of moves for other muscle groups, so it's good to ensure that those muscles are warmed up as well. I guess my only criticism is that those types of moves should've just been added to the standard warm-up that's performed on every disc. Oh well.

Overall, I'm really pleased with this system so far. Since I'll be rotating the same discs mentioned in this post for the remainder of month 1, I don't know that I'll post too many more updates. Once I move into month 2, some of the other discs will be incorporated.

Have a great weekend!

1 comment:

podiatrist Long Island said...

It's good that you were able to adjust to the routine. Proper form has to be maintained as well.