Day 4 had two new to me workouts! I love new workouts! So far, I haven't been very sore. I've had a little bit in my legs and my shoulders, but not much in my abs, arms, chest or back. I'm still enjoying the program though.
This was the second time doing the Upper Body workout. I like this one. It's just Tony in this one and we used the door attachment for the resistance band. I think this has been my favorite segment so far. I really like working my upper body way more than my lower body. I don't get all out of breath and miserable doing my upper body. Some of the moves in here are quite challenging, but they are all totally doable. You can read about all of the moves on my Day 1 10 Minute Trainer post. I was surprised that I wasn't sore after this workout.
This was a new to me segment of the program. I wasn't sure what to expect with this one. We've done a ton of squats and lunges when we were doing cardio so I feel live I've already done leg day! This one was another one with just Tony and another person. She did all of the moves and he talked to her and the audience while she did the moves. This one used a resistance band for a brief period of time. The rest of the time was just body weight exercises.
3 Part Squats
We started off doing squats with our feet together and our hands up in the air. So it was like coming down into Chair position from Yoga. After 20 seconds, we put our feet hip width apart and stretched our hands out in front of us. Then we did sumo squats with our hands at our hips. Tony was so goofy during this segment!
This was not what I was expecting. We did lateral lunges but kept our hips at the same high. So we rocked from side to side without standing back up. I kept going up! After 30 seconds we put our hands up over our heads to make it harder according to him.
Front Knee Front Kick
We had one leg in front and one stepped back. We brought the back leg forward into a knee lift and then put it back and then brought it forward for a kick. We did one leg for 30 seconds and then the other leg for 30 seconds.
In Out Hop Squats
Oh these were fun. Not. So we did a sumo squat and then hopped our feet in for a narrow squat and then back. After 15 seconds were moved faster. After 15 more seconds, we went slow. We alternated between slow and fast. These are so hard. Especially in this program. We were supposed to stay down low even when we jumped. Madness.
We stood on one foot and had our hands at our hips. We brought the other leg straight back behind us as we leaned forward. Then we brought the foot forward into a kick, but we didn't kick. We just swung the leg back and front. I had to keep touching my foot down! Next time, I'll use the wall to help with my balance.
3 Way Jockey Squats
He has the most creative names for things. So we basically did half squats. We never came up to full height. We moved our hands like we were riding a horse. After 20 seconds, we picked up one foot and then the other. We really looked like we were riding a horse then. Then we did "doubles" which really meant we hopped both feet up at the same time. This was hard! I was glad the doubles only lasted 20 seconds! These were hard, but they were fun. I've seen Tony in things before and always felt like he was a bit dorky. I thought he would annoy me if I did an entire workout, but his weird moves and his goofy antics actually make the workout easier to get through.
Side Lunge Side Kick
We did a lateral lunge and then came up and did a side kick with the front leg. We spent 30 seconds on one side and 30 seconds on the other side. Not much to say about these. I kinda like this. it reminds me of doing Tai Bo and Les Mills Combat.
Tip Toe Squats
I liked these and hated them at the same time. So we went down into a squat, but we came up onto our toes wen we did it. I've never done squats like this. I felt like I was able to go deeper with these, but I really felt these in my calves!
Band Hip Raise
We were on our backs for this one. One leg was up in the air and the other was placed on the floor. The band was over the foot that was up in the air. We held the band at our hips. We then did pretty much a one legged bridge. I can't get my butt very high off the floor so these didn't really feel like they did much for me. I need to work on getting better at these.
4 Direction Iso Lunge
Not a fan of these. We used the band and got into a lunge position. The handles were at our shoulders. We leaned forward and then back. Then we came up a little bit and then back down. We did 30 seconds on one side and 30 seconds on the other side. My balance sucks on these and my shoulders get sore holding the bands.
This was another new to me segment. I like Yoga so I was really looking forward to this one. It was another one with Tony and one other person. She did the work as he talked about it.
We did a couple Sun Salutations. These involved some deep breaths and stretching forward. Then plank to upward dog to down dog and back up again.
Split Leg Hamstring Stretch
We had one leg forward and the other back. We bent forward and put our hands on the floor. He showed some modifications for less flexible people. We spent about 30 seconds on each side.
Runner's Pose Side Lunge
We got down into a runners lunge. We did 15 seconds like that and then went into a side lunge. We did 15 seconds and then did the other side Runners Lunge and Side Lunge.
Right Angle Pose
We did Right Angle for 15 seconds and then extended our arm. I forget what that one is called. We did that for 15 seconds and then switched sides. He had her use the block to show a modification.
Warrior II and Reverse Warrior
We did Warrior II for 15 seconds and then went into Reverse Warrior for 15 seconds. Then we did the other side.
We bent one leg in and stretched the other forward. Then we bent down and reached for our toes. We spent 30 seconds on each side.He showed a modification to make it easier and another to make it harder.
Wide Leg and Cobbler's Stretch
We put our legs out wide and bent forward. Tony did this one and it made me feel better about my flexibility. After 30 seconds, we went into Cobbler's Pose. Then we stretched forward and reached our hands out while I legs stayed in Cobbler's Pose.
We did 30 seconds on each side. I love Pigeon. It hurts oh so good. We went into Downward Facing Dog to switch legs.
I love these! We were on our backs. We bent our knees and pulled them up into a 90 degree angle. Then they went to one side while we faced the other side. After 15 seconds, we switched sides. Then we moved into a deep twist, but putting our feet over to the side and then putting one foot up over the other knee. Then we went brought the knees to one side as we looked the opposite way. These felt great!
Cat/Camel & Child's Pose
Okay so I don't get why this is cat/camel. I've heard Cat/Cow, but never Cat/Camel. So for 30 seconds, we were on our hands in knees. We arched our backs up like we looked like a scared cat. Then we bowed our back like a sway back horse. We alternated like that for 30 seconds. Then we did Child's Pose for 30 seconds. We did a normal child's pose and then also did them off to the side.
Yoga Flex has a 2 minute cool down at the end of it which I found odd. We just did some very relaxing stretching and then we switched to him bouncing around and talking about getting our heart rates down. I found that funny since I was already pretty relaxed at that point.
Polar M400 Screen Shot
Here's my calorie burn for the three segments together.
Want to learn more? Watch the video!
If you want to learn more about the program, check out the video. If you decide you want to buy it, make sure you buy it from a Beachbody Coach so you get the free workout that comes with it. If you don't have a coach, you can get it from me. You can do the program for free if you sign up for the free trial of the Club Membership at Team Beachbody. With the trial, you get 30 days access to all of the workout programs in the Member Library of On Demand. 10 Minute Trainer is one of the programs and since it's a 4 week program, you can complete the program before the trial is complete.