Bh: Pure Burn Super Strength
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Bob Harper: Pure Burn Super Strength
No muscle goes untrained. A Get Cut Revolution for the upper body, lower body and core. 35 power surging moves, set to a dynamic pace, delivering an intensified burn that works to aggressively increase metabolism, attack fat, and exhaust calories so you lose weight and gain pure muscle. Get the results you have been looking for.
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Workout 1 - One hour full-out (a little over an hour including warm up & cool down)
Workout 2 - 20 min. beginner workout
You need weights. I used 3lbs & 5lbs, however, will use 8 lbs next workout. Obviously, men will use heavier weights to start out with. Bob says up to 12 lbs...but for guys, I would think higher. If you have hard floors, you'll also need a mat.
BREAKDOWN - WORKOUT 1
Squats with weights
Bicep curl to shoulder press
Squats w/ weights - increase speed, then hold...BURNS!
Down & Outs - add push up
Pushups then go halfway down - hold
Bicep curl w/ shoulder press
Down & Outs - pushups
Fast Shoulder presses then hold....
Back Rows - then pulses
Right leg in front - bent over rows
Arm Raise Combo - Front, Side, and Posterier pinky up side
Hold arms out to side - 3x
Left leg in front - bent over rows
Arm Raise Combo
WATER BREAK!! MUCH NEEDED =)
Holding one weight only - lunge forward
Pass weight under leg, back & forth
Bent over (squat) single arm fly - working deltoid
Repeat on opposite leg, and opposite single arm fly
Alternating lunges, then lunge jumps!
Bicep Curls - Bob points out not to worry about bringing weight all the way up. Helpful tip, felt a difference.
Squat position w/ elbows right above knees - little bicep curls
DOWN TO FLOOR
Chest press (keep elbows close to focus on triceps)
Crunches - regular crunches, crunches with arms reaching out to sides of legs - then pulse, arms back behind head & raise one leg (knees at same heigth), switch legs while continuing to crunch, then both legs up
Back to standing
Single leg (balance) while doing hammer curls, switch legs continue with curls
Supination Extensions - forward extensions & side extensions, then squat down & do side supination extensions. OUCH.
Continue in squat position, put arms down...hold, then weighted jump squats, finish the burn with more weighted chair squat!
Floor - Skull Crushers, Chest Press, Crunches w/ legs extended
Roll over to Plank position for Weighted Plank Rows
Weighted T-Stands - pushup w/ T-stand, T-stand each side, then pushups w/ T-stand again - Seriously Hurting
Hold Plank Position
Stand up begin Matrix Lunges
Matrix Lunges (holding one weight) - lunge forward, lunge side, lunge back (pay attention to the back lunge, form is unique)
Standing Weighted Pullovers
Matrix Lunges on other leg
Iso Arms - hold arm straight out, then arm out to side palm down, front, side...repeat iso arm other side
On floor in plank position on forearms. Raise/lower hips, then twist hips side to side for twisting plank
Press up to straight plank, back down on elbows, up, down, up, down, up..really it is torture
Side Knee Plank - bring knee to elbow, other side, then go really fast!
WORKOUT 2 - 20 min
Weighted Sumo Squat
Bicep Curls, then pulses, and lastly hold (arms 90 degrees)
Alternating Lunges - then hold leg in lunge position, alternate & hold, again...good burn
Front Raises - palms face eachother, lift to eye level
Lateral Raises - arms out to side, palms down
Posterier Lateral Raises - pinky up first side raise
Then do all together - Front, Lateral, Posterier
Dead lift - knees slightly bent
Slowed down dead lifts
Back rows - slightly bent over
WATERBREAK - stretch
Pushups - on knees.. 2 sets
Hold in Plank position
turn on back for crunches
Hold crunch & lift leg up..switch legs
Switch legs - crunches, other leg - crunches
Fransisco, Helen, and Stephanie are the lucky exercise talent. Stephanie modifies for those who need to lighten up a bit because it gets TOUGH! Bob does an excellent job explaining form, cueing, and pushing you to the next level. I highly recommend this DVD!! It would be tough for beginners. I think intermediate to advanced fitness levels will appreciate this workout. You absolutely must get this workout!!
Please leave a comment if you have any questions =)
I will be doing just half the video at a time (first half today, second half in two days) until I can make it through the whole thing. I think this is a great dvd for muscle building, but not for the faint of heart! Bob relentlessly keeps you moving. His instruction style is fine by me, he doesn't scream at you like a drill sergeant but he definitely pushes you to keep going. One of the backup exercisers (the woman doing the easier modified moves) is a little distracting with her ridiculous facial expressions, but not annoying enough to make me stop using it. I will definitely be checking out other Bob Harper videos in the future!
Though I consider myself an inetermediate-advanced exerciser (5-6 days a week), I have to admit that I don't do the workout as fully as Bob's assistants do. The one time I went "all out" at full intensity (dropping an extra two inches in a squat when Bob said to, etc), I made it for 40 minutes but was in absolute agony the next two days! I have noticed an improvement in my muscle tone and a few weeks in, I am able to complete many more reps with weights than I was when I started.
I have been rotating this dvd with Bob's Cardio Conditioning (also highly recommended) and the Biggest Loser Last Chance Workout on days when I don't have much time, with some of Jillian Michaels' workouts thrown in. For anyone who is above a beginner-level exerciser, this dvd is a great addition to your library and requires very little space. You will need a set of weights and a mat if you have a hard floor.