6 Weeks of The Work Review – Does it Work?

6 Weeks of THE WORK is only available as a streaming option on Beachbody On Demand (many great options to get started today!)

 

My goal with this detailed 6 Weeks of THE WORK Review is to both try the program AND create perspective for you to make a decision on leveraging 6 Weeks of THE WORK for your health and fitness goals. I am personally excited to do this program since it appears to be the hardest workout ever created by Beachbody. I have completed all of Beachbody’s most intense programs and I know there are many others like me looking to raise the bar for intensity and results. Let’s do this! Be sure to join my PRIVATE SUPPORT TEAM for daily motivation and accountability, the slight edge, for your success. Check out my TESTIMONIALS! Click the JOIN TEAM RAGE button below with any questions to get started with TEAM RAGE!

 

Again, given that I am a Science guy,  I will leverage heart rate analysis for each workout to draw conclusions and comparisons including the data in my perspective. This approach is similar to my popular reviews for P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop, LIIFT4, and Transform :20. I have a Polar H7 Bluetooth enabled heart rate monitor (chest strap) synced to my iPhone using the free Polar Beat Mobile App and Polar Flow. Warmup and cooldown time is typically included in the heart rate analysis. Add additional time to stretch if needed. Nutrition is CRITICAL for getting the results you want with this program and the targets are aligned with the THE WORK clean eating system based on your stats and goals (see The Work nutrition guide, oh, and “rewards” are built in!). My supplements include Beachbody Performance Ultimate Stack of ENERGIZE pre-workout, HYDRATE during workout, RECOVER post-workout, CREATINE , RECHARGE casein protein before bed with Shakeology and Beachbar snacks. I hope you enjoy my 6 Weeks of THE WORK Review!! 

 

 

The Workouts

Beachbody on Demand (BOD) Sneak Peek

THE WORK Sample Workout (Sneak Peek)

THE WORK Fit Test

 

Week 1

THE WORK Push Week 1

THE WORK Legs Week 1

THE WORK Endurance and Agility Week 1

THE WORK Pull Week 1

THE WORK Full Body Tempo Week 1

THE WORK Range and Repair Week 1

 

Week 2

THE WORK Total Body Push Pull Week 2

THE WORK Strength and Power Week 2

THE WORK Cardio and Core Week 2

THE WORK Isometrics Week 2

THE WORK The Crucible Week 2

THE WORK Range and Repair Week 2

 

Week 3

THE WORK Push Week 3

THE WORK Legs Week 3

THE WORK Endurance and Agility Week 3

THE WORK Pull Week 3

THE WORK Full Body Tempo Week 3

THE WORK Range and Repair Week 3

 

Week 4

THE WORK Total Body Push Pull Week 4

THE WORK Strength and Power Week 4

THE WORK Cardio and Core Week 4

THE WORK Isometrics Week 4

THE WORK The Crucible Week 4

THE WORK Range and Repair Week 4

 

Week 5

THE WORK Push Week 5

THE WORK Legs Week 5

THE WORK Endurance and Agility Week 5

THE WORK Pull Week 5

THE WORK Full Body Tempo Week 5

THE WORK Range and Repair Week 5

 

Week 6

THE WORK Total Body Push Pull Week 6

THE WORK Strength and Power Week 6

THE WORK Cardio and Core Week 6

THE WORK Isometrics Week 6

THE WORK The Crucible Week 6

THE WORK Range and Repair Week 6

 

THE WORK Fit Test AFTER

 

 

The Data Analysis Summary

I will get to my data summary shortly, however, below I share my pros/cons for 6 Weeks of THE WORK in addition to summary graphs and charts for the program heart rate analysis (and relative to other leading Beachbody programs!)

 

Pros of 6 Weeks of THE WORK:

• This program is the next level challenge for those looking for more intensity in their workouts. It is no joke and the results are truly elite performance. I have completed all of Beachbody’s most difficult programs and many others in the market. THE WORK is the hardest overall program I have ever completed. Be sure to take the fit test in advance to see if you are up for the challenge! I will be doing THE WORK for years to come. Join us for the next round today!!
• THE WORK leverages resistance loops, strength slides, and a pull-up bar for some killer variations to compound movements. If you are going to do this program, get the tools. You absolutely need the loops and sliders, no doubt. It is not the same workout without those accessories and your results will not be the same. The program has some decent modifiers for those without a pull-up bar. Still, if you are doing this program you really should use a pull-up bar. Find a way to make it happen. I know it can be a challenge in small space or limited doorways or mounting surfaces. I used a free standing power tower for many years when in a similar situation. Click here for more on the recommended resistance loops, strength slides, and pull-up bar (bonus bundle savings here). There is an awesome chin-up max assist to help with your pull-ups. It works!
• THE WORK comes in clean and explicit language versions. I pressed play on the explicit version throughout to see what others can expect with this controversial version. I loved it. I don’t swear a lot, especially with my kids around, but different things can motivate me including someone swearing at me during my workouts. Ha. It helps that one of the cast members is named “Mike” so sometimes I feel like Amoila is riding me hard. It actually helps me push even harder when he shows the intensity and passion. So, although the explicit version is not for everyone, I found that it actually motivated me at the right times when I needed the push most. And, recent studies have shown swearing can help you have a better workout!
• Many of the new movements in THE WORK are just awesome. Some true innovation here and my body felt the soreness first time through most of these new exercises. The sliders and loops raised the bar working the muscles in a much different manner. I am not surprised this is how Amoila works his professional athlete clients and I love getting that elite athlete treatment from this program. The expectation is that you will do the program as written and perform your best. No excuses! I felt pushed and challenged from Week 1 all the way until Week 6 (The Crucible Week 6 is ridiculous). My results were amazing!
• THE WORK nutrition plan focus is as good as it gets leveraging the Ultimate Portion Fix and 2B Mindset disciplines that are proven for results. You decide on your goals (including a mass gain option) and select the plan. I can help you get dialed in for max results. The Ultimate Portion Fix and 2B Mindset can be used for the rest of your life with so many strong options depending on your goals and interests!

 

Cons of 6 Weeks of THE WORK:

• This program is not for everyone. Sorry. There are no modifiers (except a modifier for those without pull-up bar). THE WORK is a very challenging program and you need to be in good shape to begin and get the most out of the workouts in a safe manner. The good news is there will be the “4 Weeks of The Prep” coming out in January 2020 on BOD by Amoila to prep for this program and other higher intensity workouts. If you do well in the fit test, you may be ready for THE WORK. We have had many team members do amazing in this first round of the program even if they did not dominate or pass every move in the fit test. It is one tool in consideration for your decision on trying the program. Reach out to me if you have questions on whether THE WORK is right for you.
• There is no music in THE WORK. However, Amoila has various Spotify playlists (explicit and clean) under PROGRAM MATERIALS with your BOD access. I usually prefer music in my workouts, but I have to be honest I was pushing so hard with this program I did not even miss or need the music background. I was mostly trying to listen to Amoila’s commands, safely perform the reps, stay on track with the pacing, and use my short breaks to my advantage. If you need music it is easy enough to add, but you may be surprised that it may not be required for this insane workout.
• Just being real, some of the cast members are just annoying. I think his name is “Laith” or something, but I did not like his personality in this program. I did not find him funny or inspirational, which is too bad because he pushes hard in these workouts. I easily ignored him though as I was focused on pushing hard. I also did not like “Cesar” (I think is his name) since he seems so very much focused on himself. I actually liked all of the women (they are machines!) and I liked “Mike Nasty”. That dude is awesome and thanks to him Amoila shouted out my name more than once in my first 6 Weeks of THE WORK!
• Recent graduates of Shaun T programs may not be as challenged with the cardio and endurance workouts in this program. I am mainly talking about Insanity, Insanity Asylum, Shaun Week, Insanity Max:30, and Transform :20. THE WORK cardio is challenging, but I was not as challenged as I thought I would be given Amoila’s focus on athletic endurance. I recently finished my Body Beast Transform :20 Hybrid so that may have been a factor. Don’t get me wrong, THE WORK cardio is still very effective and challenging, but some may want more. Hybrids may be a potential if needed/wanted (watch for my Transform 20 Work Hybrid).
• I liked the Range and Repair workouts each week, but they left me wanting more. They focused on one specific group of muscles each week so you really only work one area of your body when the entire body needs the stretch, mobility, and flexibility focus. I would even consider making it longer and targeting the entire body on the order of P90X X-Stretch (still love that one!). Since the workouts in this program are around 45 min I feel there is no need to rush and focus on one set of muscles for only 20 min on range and repair day.
• There are several instances with THE WORK calendar schedule that you end up working the same muscles in similar ways in consecutive days. I don’t normally operate this way, but perhaps it is for a good technical reason. I ended up bringing it regardless and it may have helped work through some early soreness in the program.

 

With all of that said, I definitely recommend 6 Weeks of The Work if you are up for the challenge. It works, if you WORK!

 

 

Moving on to my final analysis, the table below demonstrates the VERY detailed results from comprehensive heart rate analysis for all 39 workouts for THE WORK including the sample workout and Before/After fit test. Click the table to Expand. The data includes calories burned, average heart rate, max heart rate, time in each of 5 workout zones plus the percentage of time in max zones 4 and 5. Normalized calories are also shown (calories/workout time). The data is sorted by week for the program since there are 6 weeks of unique workouts. I added the sample workout and fit tests at the end of the table. The subsequent graph (click the graph to expand) also summarizes the workouts with regard to heart rate analysis (calories burned, average heart rate).

 

 

 

The data looks reliable and the regression analysis below indicates a very strong correlation to the data set for normalized calories and heart rates, which is a good sign (close to a perfect correlation R2 = 1). Although not shown in graphical format, max heart rates vs. average heart rates for all 39 THE WORK workouts also provides a good fit at y = 1.0555x + 22.789 (R2 = 0.91807).

 

 

You can see from the data set that THE WORK provides a range of workouts that challenge in different ways. (By the way, I know that you are not actually “burning” calories, it is just a term!) The total calories I expended for all 39 workouts in THE WORK is 14,845. Wow, that is a lot a calories and roughly equal to 22 Whoppers at Burger King, ha. Don’t even think about it!

Clearly THE CRUCIBLE in Week 6 provides the highest calorie burn (517 cals) and max heart rate (187 bpm). This is not surprising if you check out my detailed review of THE CRUCIBLE Week 6 below with 100 reps of 8 different moves with limited breaks! Insane stuff. Otherwise, most of the Week 1-2 workouts had the highest heart rate response profile as my body was adjusting to the new, challenging workouts! As the program progressed you can see for the most part my calories, heart rates, and workout zones were relatively lower as my fitness level dramatically improved to elite performance from THE WORK. All of the workouts were still challenging. Obviously the Range and Repair workouts provided the lowest values in heart rate data.

Check out the comparison below to some key performance indicators relative to other top Beachbody programs P90X3, Insanity Max:30, Hammer & Chisel, 22 Minute Hard Corps, Body Beast, Country Heat, Core De Force, Shaun Week, Shift Shop, LIIFT4, and Transform :20 (Click the table to Expand for easier reading). Numbers shown are averages of all 16 Insanity Max:30 workouts, all 20 P90X3 workouts, all 19 Hammer and Chisel, all 13 22 Minute Hard Corps workouts, all 15 Body Beast workouts, 11 Country Heat workouts, all 14 Core De Force, all 7 Shaun Week workouts, all 11 Shift Shop workouts, all 34 LIIFT4 workouts (excluding B4 LIIFT4), and all 51 Transform :20 workouts relative to all 30 primary workouts from THE WORK (excluding Range and Repair, sample, and fit tests). Workout times generally average in the 25-40 minute range for most of the programs…

 

 

The data comparing THE WORK to other Beachbody programs is very interesting. Personally, I know for me THE WORK is the most challenging overall program I have ever completed from Beachbody (I put Insanity Max:30, Insanity Asylum Volume 1, and P90X up there). As mentioned, the cardio is challenging, but not Shaun T-level challenging for me so these results are not too surprising given the extent of cardio in THE WORK.

The comparison results indicate THE WORK heart rate data comes in near the top of my Beachbody program comparison shown in this table, but it is not the toughest based on these criteria alone (hello again to our long-time friend Insanity Max:30!) I exercise caution when comparing my results in this table since the detailed analysis for these programs was completed over the course of 5+ years and my fitness level has fluctuated over that time. Generally what I have found is that when I am in shape and dialed in my heart rate profiles are lower relative to max workout zones (as further evidenced by my later weeks in THE WORK analysis here). When I am not in my best shape my heart rates are higher as I am challenged more to keep up. That was the case in the 2014-2015 timeframe for me as I was recovering from a lower back disc herniation and less dialed in with my nutrition. As such, the results for Max:30, 22MHC, and Hammer and Chisel, for example, indicate a tougher challenge for me at THAT time. Currently, my fitness level is elite thanks to THE WORK, but I was already in strong shape heading into the program after completing Transform :20 and my Body Beast Transform :20 hybrid. I think my BEFORE fit test for THE WORK supports this conclusion, having no issues passing the test. What all this means is that although my numbers here for THE WORK may not average to be the hardest for my Beachbody program analysis, you can see how hard the program pushed me based on the data. I feel The Work IS the hardest program I have ever done! We do have team members and others burning in excess of 700-800 cals per workout with this program so heart rate analysis will be dependent on individual and many factors.

I decided to take one more perspective in the analysis of my heart rate profiles including calories burned, average heart rate, and max heart rate presented in the tables below. The data is shown for all of the workouts in THE WORK for each week of the program. Recall, each specific workout is performed every other week with the exception of Range and Repair, which is completed every week. The data in the tables is color coded relative to the very first time that specific workout is completed in THE WORK. So, cells that are yellow in subsequent weeks indicate no change relative to the first time I pressed play, red means lower, and green correlates to higher values. The threshold for yellow (no change) is 5 bpm or 5 calories. The results visually support my conclusions from above that the first two weeks of the program were very challenging for me as my body was adjusting to THE WORK (i.e., many red cells in Weeks 3-6 that show lower heart rate responses). However, clearly there are some outliers where Amoila ramped the intensity later in the 6 Weeks of THE WORK with new variations and timing!! One example is the infamous CRUCIBLE where the calories and max heart rate increased in Week 6 relative to Weeks 2/4, although the average heart rate was similar. This is attributed to a more difficult workout in Week 6 (100 reps/move) vs. Week 4 (75 reps/move) and Week 2 (50 reps/move).

 

 

 

 

So, Does 6 Weeks of THE WORK, Work?

 

YES! As I always say, I am not going to lie, most if not all of these programs will work if you follow them, especially the nutrition guide and discipline. I know this from my personal experience as well as the experience of thousands on my Team across the World 10+ years as a Beachbody Coach already. THE WORK is ANOTHER tool in the toolbox for achieving your health and fitness goals. I am a huge fan of THE WORK and this new trainer Amoila Cesar. I will do another round of THE WORK and then gravitate toward Body Beast for my primary mass gain goals at the present time along with elite functional performance from THE WORK in a 6 Weeks of THE WORK Body Beast Hybrid. I also created a 6 Weeks of THE WORK Transform :20 Hybrid! I hope you enjoy my 6 Weeks of THE WORK Review — #ItsGameTime!

 

Favorite Workouts: The Crucible, Full Body Tempo, Total Body Push Pull, Strength and Power

Least Favorite Workouts: Legs, Cardio and Core, Endurance and Agility

Hardest Workouts (for me): Strength and Power Week 4, The Crucible Week 6

Easiest Workouts (for me): All Cardio and Core, All Endurance and Agility, All Range and Repair

 

 

 

The Reviews

THE WORK Sample Workout (Sneak Peek)

Described as,

“If you want the results, you gotta do THE WORK. This intense 35-minute workout showcases a variety of functional training moves you’ll be doing throughout 6 Weeks of THE WORK.”

Heart rate analysis data…

 

 

Here we go. I am ready for this! The sample workout is the first workout in my 6 Weeks of The Work Review. I fully expected this workout to be a sampling of the various total body moves that will be found throughout the program. And, that is exactly what happened. This workout was shorter and did not push me to failure on any moves, which WILL happen in the actual The Work program. There is no music built into The Work, but there are Spotify playlists built by trainer Amoila for each workout. The sample started with a 2-min warmup of 4 moves at 30 sec each including high knees, air squats, cross over toe touch, and down dog to cobra. 

The rest of the sample workout involved moves from each of the different workouts in The Work. First up was a movement from THE CRUCIBLE (“death by reps”) using two slides on your feet for 25 reps of burpees. Next was a LEGS focus with alternating swing forward lunge thrust for 12 reps and burpee goblet with dumbbell for 10 reps. Then, exercises from PUSH, PULL, and TOTAL BODY PUSH/PULL to target the chest, back, interior, and posterior muscles. The moves consisted of chin-up alternating knee drive 10 reps (alternating one leg knee drive dumbbell curl for modifier) followed by lunge row press for 10 reps each side. A sample of ENDURANCE AND AGILITY was next with push-up renegade row with dumbbell at 10 reps immediately supersetted by 30 seconds of plyo pushups followed by 45 sec of cross over skate-skate. The FULL BODY TEMPO exercise was squat power snatch press for 10 reps and then side lunge with slide 10 reps each side. The moves from ISOMETRICS include 90 degree iso alternating hammer curl for 10 reps and similarly iso lateral raises for 10 reps. STRENGTH AND POWER leveraged a reverse lunge curl to front lunge press complex 10 reps each side followed by curl hinge (one leg curl to deadlift) 10 reps each side. Next up was a sampling from CARDIO AND CORE with resistance loop between your legs squat to kick-back for 60 sec followed by sprinter crunch 30 sec. To finish up Amoila guides through RANGE AND REPAIR with 90-90 stretch move each side followed by piriformis side lunge stretch with slide each side. Finally, finished up with some cooldown stretch with cross leg toe touch over to side lunge pivot to sky reach 2 each side, shoulder stretch, and triceps stretch.

I used 20-lb dumbbells for most moves in The Work Sample Workout with the exception of 15-lbs for the iso lateral raise sequence. A few moves I could have lifted more, but I kept it safe as I learned the moves. I expect to see progress throughout the program for all of these workouts, especially since the workouts will be longer in the 40-45 min range and there will be many sets and burnouts to go to failure. For the sample I burned 360 calories in almost 35 minutes with average and max heart rates of 146 and 176 bpm, respectively, and most of the workout in upper zone 4. The superset with plyo pushups was the toughest for me (kind of reminds me of Body Beast BEAST Cardio) and the knee drive chin-ups were awesome. I am pumped The Work involves pull-up and chin-up variations along with functional fitness focus. Good stuff. IT’S GAME TIME!! Next up I will officially take the fit test before pressing play on the entire THE WORK program. I hope you enjoy my 6 WEEKS OF THE WORK REVIEW!!

 

THE WORK Fit Test

Ideally you will need to pass THE WORK fit test to take on the challenge of 6 Weeks of The Work. Ideally. If you don’t pass all of the moves or plan to modify the program The Work may still be a good fit for your goals and results. Stay safe. Message me to discuss more using the CONTACT button at the bottom of this page.

The Work fit test looks a lot like P90X and Insanity type fit tests. I am looking forward to the challenge and watching my progress throughout the program!

Heart rate analysis data…

 

 

THE WORK Fit Test was tough since there are 7 exercises with only a two minute break between (most moves go to max reps or timed). The relatively short rest makes it tough. The Work Fit Test involves…

Max reps standard push-up without taking a break (Goal: Women 15 reps, Men 25 reps)

Rest 2 minutes

Max reps standard pull-ups (Goal: Women 1 rep, Men 4 reps)

*** Pull-ups are optional for the program, but I HIGHLY recommend getting a pull-up bar for max results and strength build ***

Rest 2 minutes

Vertical jump (Goal: Women 12 in., Men 16 in.)

Rest 2 minutes

Max reps burpees in 1 minute (Goal: 22 reps)

Rest 2 minutes

Max time forearm plank with proper form (don’t let hips drop, Goal: 60 sec)

Rest 2 minutes

Max time wall sit (Goal: 60 sec)

Rest 2 minutes

Max time standing balance test each leg (Goal: 60 sec each leg)

 

Woah, look at my calorie burn for the fit test with 234 calories in almost 27 minutes with ave. and max heart rates of 133 and 180 bpm, respectively, and most of the fit test in zone 2! The max heart rates were achieved during pull-ups and burpees, as expected. My “Before The Work” fit test numbers include 62 pushups (proper form and you stop counting when you have to take break, I could have busted out more with breaks), 30 pull-ups, 16.5 in vertical jump, 30 burpees in one min, 135 sec forearm plank, 95 sec wall sit, and 3 min + balance right and left leg each (I stopped at 3 min, I could have gone way longer but you only need 60 sec to pass). Anyway, I passed all of the moves and have room to improve throughout. Just do your best, you don’t have to dominate the fit test to still do well with THE WORK. The “Goal” for each fit test move is a good benchmark for the program. I can’t wait to see what happens after 6 weeks of THE WORK!

 

THE WORK Push Week 1

Described as,

“This strength workout focuses primarily on the front of your body using pushing exercises that target and strengthen your chest, triceps, and quads.”

Heart rate analysis data…

 

 

INSANE. This is no ordinary day 1 workout for a new program. Usually intensity ramps up throughout a program and peaks near the end of the program (e.g., in 6 weeks). Not today. Day 1 PUSH was killer. Hurts so good! I should mention that I decided to press play on the Explicit version of The Work. Being the first ever option for an Explicit Beachbody workout, I want to see what it is all about and sometimes it can motivate me. Again, not for everyone so be sure to press play on the Clean version otherwise. There was some swearing in this workout, but I did not find it overwhelming. It kind of added some intensity for me to Amoila’s motivation.

PUSH started up with a warmup of 4 moves at 30 sec each including jumping jacks, chest and shoulders huggers, shoulder rotation (no money), and high plank shoulder taps. The workout then started with 4 rounds of work with 45 sec between rounds. Round 1 consists of 60 sec of work followed by 30 sec break including double pushup alternating lunge twist dumbbell press, single dumbbell rotational landmines, reverse tabletop alternating dead presses with leg extension, and slider clap push-up (ouch!), iso kneeling press alternating every 3 reps each side, alternating tricep kickback alternating every 3 reps each side, chest dumbbell jammers, and 2 inch run in place to burpee on command. After Round 1 there is a 45 sec break followed by Round 2 involving the same sequence of moves at 50 sec of work followed by 25 secs of break. Round 3 is 45 sec of work followed by 20 sec of break and Round 4 is 30 sec of work followed by 15 sec of break. Brutal. The workout finishes up with a short 2-min cooldown stretch for arm swings, triceps, forearms, and huggers.

The cast was dropping by the end. This was a challenging workout. You can see my heart rate profile was basically elevated throughout the 4 rounds of supersets with limited chance for recovery. I burned 511 calories in 42 minutes with average and max heart rates of 159 and 182 bpm, respectively, and most of the workout in zone 4. I did spend over 3 minutes in max zone 5. I used 20-30 pound dumbbells in PUSH and may increase on a few moves next time. The rotational landmine was one of the tougher moves for me and my muscles were burning for chest jammers and iso kneeling shoulder press. However, the slider clap push-ups were by far the most challenging. I do recommend the sliders and resistance loops for The Work as they change the game on what you get out of these moves. Great workout. Insane for Day 1. We will see what the rest of Week 1 of The Work brings. Game on!

 

THE WORK Legs Week 1

Described as,

“This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.”

Heart rate analysis data…

 

 

Day 2 of my 6 Weeks of The Work Review is all about LEGS. Working the legs is not my favorite due to a long history of knee injuries (ACL, meniscus, cartilage tears in both knees), but I have been able to do well managing my body with more functional leg workouts from Beachbody. As such, I was looking forward to seeing how Amoila targets legs for his professional athletes as represented in this particular workout!

Legs Week 1 begins with the usual warmup of 4 moves at 30 sec each – high knees, squats, lunge cross arm stretch, and knee pulls. The main workout consists of 2 blocks of work, 4 moves each block at 3 sets each move. The moves in Block 1 include dumbbell swing forward lunge for 20 reps, side-to-side cross over lunge 9 reps per side, jumping sumo squat with dumbbell 20 reps, and bounding lunge cardio for 60 sec. There is a 30 sec break and then this block sequence is repeated two more sets before proceeding to Block 2. Block 2 focuses on hamstrings and leverages the sliders and resistance loops to work the muscles differently. The exercises include hamstring curls with slides at 18 reps, clam shell with resistance loops around knees 15 reps each side (killer!), split squat lunge jump rotation with resistance loop 15 reps each side, and bounding lunge cardio for 60 sec. Again, this circuit in Block 2 is repeated for 2 more sets for 3 total. At the end there is a 2-min cooldown stretch with alternating quad stretch, crossover hamstring stretch, side-to-side stretch, and child pose.

Killer workout! I used 20-30 pound dumbbells for this workout. I wrote this review 5 days after doing the actual workout and I can tell you my legs and glutes were absolutely destroyed for about 4 days. I had trouble walking up and down stairs (especially down). I haven’t been this sore since my first go at the original P90X back in 2008. I attribute much of the soreness to the work with the resistance loops. I used the green heavy loop and I guarantee my muscles haven’t been worked like this since some of the moves in Insanity Asylum Volume 1 from Shaun T. The hamstring curls with sliders were rough as well. Overall, great workout. Amoila shouts out how tough “The Crucible” workout is going to be so that should be fun. Ha. Anyway, heart rate analysis demonstrates 477 calories in 41 min with average and max heart rates of 155 and 183 bpm, respectively, with most of the workout in zone 4. So far THE WORK is living up to the hype. Let’s do this! Rage. Become a Machine.

 

 

 

THE WORK Endurance and Agility Week 1

Described as,

“Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.”

Heart rate analysis data…

 

With significant soreness already in my lower body after The Work LEGS Week 1, I pressed play next on ENDURANCE AND AGILITY (after the scheduled rest day). This is a tough workout to do with serious DOMS (delayed onset muscle soreness). However, getting back at it is also a good way to get the muscles warmed up and blood flowing to help work through the soreness. 

The workout started with a warmup of 4 moves at 30 sec each including quad stretch, air squats, side lunge, and cross over toe touch. The main workout consists of 2 rounds of endurance plus 4 burners. Typically the weighted moves in this workout pre-fatigue the muscles before immediately following with endurance plyo/cardio exercises that work the SAME muscles. The first sequence is ground to overhead (dumbbell squat to press) for 10 reps followed by jump squats for 60 sec. The next set involves reverse lunge to one leg knee drive for 10 reps followed by reverse hop for 60 sec (done for each side). Next up is dumbbell pushup to renegade row for 10 reps followed by plyo pushups for 60 seconds. INSANE! Last move of Round 1 endurance is alternating side dumbbell lunge for 20 reps followed by 60 sec of lateral skaters. This entire circuit is then repeated. I used 20-lb dumbbells for most weighted moves. The 4 burners up next involve 30 sec on and 10 sec off for a round of 3 min for each movement. The burner moves include double hop, lateral cross over push off, low to jump knee tucks on command (ouch!), and 2 inch runs. The workout finishes up with a short 2-min cooldown with straight leg toe grab and hamstring stretch each leg.  

Highest calorie burn yet on this one with 514 cals in 46 min with ave. and max heart rates of 153 and 175 bpm, respectively. Most of the workout was is zone 4! The cast was dropping left and right (except that insanely fit woman!) The one leg back lunge to plyo jump with weight followed by 60 sec of the same move/leg without the weight was killer with the pre-fatigue. Had to take a couple breaks. Also same deal on the push-up to rows followed by 60 sec of plyo pushups. Had to go to my knees on the plyo burnout at one point. Otherwise I felt I did well. The low knee jump tucks on command remind me of some of the hardest jump knee tuck series by Shaun T in Insanity. This is a really challenging workout and I imagine future versions of Endurance and Agility will be a rocker as well. I am enjoying the program, but 6 Weeks of The Work is NOT easy. You have to earn it. Let’s go!

 

THE WORK Pull Week 1

Described as,

“Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.”

Heart rate analysis data…

 

 

Back at it with PULL from THE WORK! I was strangely looking forward to this one on the schedule. The warmup started with 4 moves at 30 sec each including jumping jacks, twist wrist, shoulder roll, and huggers. The main workout consists of 3 blocks of 3 sets and a final burnout move. Block 1 starts with switch grip pull-up at 12 reps with 6 each grip (modifier is 6 bicep curls to dumbbell pullover in reverse tabletop position with leg extension) followed by dumbbell plank jack row. This superset is repeated for 3 total sets. 45-sec break before 3 sets of Block 2 moves including dumbbell lunge double row to upright row at 16 reps followed by iso 90 degree hammer curl for 10 reps each side. After some rest, 3 sets of Block 3 moves are walk out commando arm walk to forearm plank for 15 reps and then bent curl reverse for 12 reps. The burnout at the end was 3 rounds of pull-ups for 60 seconds. Talk about pushing (or pulling) to failure! There was a short cooldown to finish up PULL with shoulder pull, arm swing to tricep stretch, twist wrist for shoulders, and finger pull to loosen forearms.

I loved this workout as these are my favorite muscles to work. A lot of back, biceps, and hamstrings. I used 20-pound dumbbells for resistance work. I did well on the pull-ups during the main workout hitting all of the reps, but the pull-ups burnout at the end was a different story. Brutal. As mentioned, 3 sets of pull-ups at 60 seconds each round (or modified with dumbbell if you don’t have pull-up bar). I think I hit 12 unassisted first burnout round and the rest assisted. Second burnout round I maybe hit 8 before going to the assist and then 4 unassisted last round. Absolutely brutal. I have always been a fan of burnout. The workout also had a tough move in the last circuit of straight leg walk out forearm plank and back for 15 reps (“walk out commando”). Really targets the core and lower back along with shoulders/arms while challenging your flexibility. Awesome workout. My calorie burn is lower than some of the cardio in The Work, as expected, since this was more of a strength workout. 377 cals in 40 min with ave. and max heart rates of 139 and 173 bpm, respectively. Most of the workout was in zone 3. I enjoyed PULL and will continue to push through 6 Weeks of the Work!!

 

 

THE WORK Full Body Tempo Week 1

Described as,

“You’ll feel the burn with this total body workout that uses slow, controlled movements to increase time under tension—a powerful stimulus for muscle growth.”

Heart rate analysis data…

 

 

Got up early and pressed play on THE WORK Day 6 FULL BODY TEMPO! Man. This was especially challenging after PULL yesterday. The workout today combined slow count pull-ups and other moves plus other total body challenges. The second to last circuit with one arm squat shoulder press to side lunge plyo hop was brutal and also where I maxed heart rate at 184 bpm. (There was a short drop/spike for a moment on my heart rate monitor that incorrectly logged max heart rate of 225 bpm). I burned 427 cals in 40 min with average heart rate of 148 bpm and most of the workout in zone 4. Success.

Full Body Tempo is focused on varying the tempo of moves following Amoila’s pace to work the slow and fast twitch muscles. The workout started with the usual warmup of 4 moves at 30 sec each including high knee runs, air squats, lunge and reach, and knee pulls.

The main workout consists of 4 blocks of 2 moves at 3 sets each. I used 20-30 lb dumbbells for resistance moves. First block involves wide front pull-ups 1 sec up and 2 sec down for 12 reps (modifier is dumbbell pullover in reverse tabletop position) and hanging knee raise for 15 reps (tough on the shoulders especially after pull-ups!). 30 sec breaks between sets. The second set pace was similar while the third set increased the pace of reps. Block 2 moves include normal pace squat power snatch for 12 reps and side plank crunch 12 reps each side. Sets 2 and 3 were faster tempo. Block 3 consists of uni-shoulder press (my favorite move) for 15 reps each side (used 30-lb dumbbells) and side lunge hop (ouch). Sets 2 and 3 were again faster than Set 1. Block 4 is alternating fallen lunges and pushup knee driver with slides for 20 reps each. As usual, Sets 2 and 3 pick up the pace of tempo. The workout finishes up with a short 2-min cooldown with tricep stretch, wide knee child pose, and scorpion move each side. 

I am SO looking forward to the 22 min RANGE AND REPAIR workout tomorrow. Much needed! Had my Energize pre-, Hydrate during, Recover post-workout with Recharge last night. Chocolate Shakeology with creatine and Power Greens plus Beachbars ready for the day healthy snacks. Let’s keep moving forward and be sure to CONTACT me below to get added to my private support team for THE WORK!

 

 

THE WORK Range and Repair Week 1

Described as,

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Heart rate analysis data…

 

After a tough first week of THE WORK I was excited to press play on the “recovery” type workout for this program called RANGE AND REPAIR. Just what I need! This particular workout requires the sliders to get the most out of the mobility (range) focus so be sure to incorporate them for best results. 

This workout is shorter at about 22 minutes. The first movement is knee hug reverse lunge with one slide at 1 minute each side. Slow, controlled motion is a must to engage/activate the stabilizing muscles. Next up is slider side lunge to work the adductors for 1 minute each side followed by 1-min each of standing figure 4, alternating hug pull open knee groin, and squat drive low. The workout finishes up with a series of stretch for 1-min each with 90-90 each side, alternating side-to-side 90-90, piriformis forward lunge with slider (stretches so good!), single leg knee drive child pose each side, and child pose! 

I absolutely love this workout and will be doing it for years to come. It is 22 minutes of opening up the hips/flexors/psoas. That is it, nothing else. I was so tight with limited motion before this workout and I am sure it would have influenced my performance and results in Week 2. This is so important for bringing range of motion to the workouts, safety, and lower back strength. As Amoila says sitting in a chair much of the day is really tightening up our hips and limiting performance while enhancing injury potential. I definitely recommend range and repair 1-2 times per week (Amoila uses it 2-3 times per week for his professional athlete clients). You have to use the slides with this one or it will not be the same. I “burned” 80 cals in 22 min with ave. and max heart rates of 97 and 115 bpm, respectively, with ALL of the workout in zone 1. Good stuff after a hard week of lifting and HIIT. I definitely felt my hips and range of motion more open after RANGE AND REPAIR! WEEK 1 of my 6 WEEKS OF THE WORK Review is DONE. GAME ON, Week 2!!

 

 

 

THE WORK Total Body Push Pull Week 2

Described as,

“A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to build balanced, full-body strength.”

Heart rate analysis data…

 

 

Okay, that was brutal. Brutal. It is aligned with some of my favorite push pull workouts of all-time including Tony Horton’s One-on-One Volume 1 30-15 Routine. I will need to clean our gym floor after this workout since there was sweat everywhere. For TOTAL BODY PUSH PULL be sure to pick your weights to challenge yourself and use the sliders/resistance loops as prescribed. This one will rock you. You can see my heart rate was bumping against max zone 5 much of the workout in upper zone 4. 445 cals in 38 min with ave. and max heart rates of 158 and 184 bpm, respectively.

TOTAL BODY PUSH PULL begins with a standard warmup length with 4 moves at 30 sec each including jumping jacks, shoulder stretch, tricep stretch, and resistance loop internal external rotation. In this workout I mostly used 20 pound dumbbells. The main workout consists of 4 rounds of work with both rep based and time based movements plus the pull-up burner at the end. Round 1 involves burpee snatch with dumbbells for 60 sec, chin-up drive for 12 reps (modifier is curl knee drive balance), Archer push-up with resistance loop for 60 sec (awesome), diagonal leg lunge curl at 12 reps per side, and pushup circles with slides 60 sec (tough). This circuit is repeated for 4 total sets with limited break. The pace is very fast, this is a challenging workout. Amoila finishes up with 3 minutes of pull-ups (5) to push-ups (5) as many rounds as possible. I hit all of the knee drive pull-ups in the workout and made 5 rounds of unassisted pull-ups/pushups in the 3 min burner at the end plus 2 more rounds assisted. The cooldown focuses on shoulder, tricep, and quad stretches as well as child pose. I loved the Archer pushups in this workout with yellow resistance loop (will go heavier next time!). My favorite new move! Great workout. Ouch! Hurts so good!!

 

 

THE WORK Strength and Power Week 2

Described as,

“You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.”

Heart rate analysis data…

 

 

Pressed play today on THE WORK Week 2 Day 2 STRENGTH AND POWER. This is the workout Amoila leads many of his professional athlete clients through to failure so I was expecting a beast here. Let me see if I can explain what just happened! I burned 482 calories in 42 min with ave. and max heart rates of 154 and 185 bpm, respectively. 185 bpm is a new record for me thus far in THE WORK for max heart rate. Workout zone was primarily zone 4 with a few minutes in max zone 5. This workout is actually the hardest Beachbody workout I have ever done. And, I have completed all of Beachbody’s most challenging programs over the years. Relentless.

The workout begins with the warmup of 4 moves for 30 sec including alternating knee drive pulls, Frankensteins (alternating opposite hand to opposite foot toe), hip pull, and quad stretch. The main workout involves 2 blocks at 3 sets each. Block 1 is curl hinge for 15 reps each side (knee drive curl to balance deadlift), diagonal dumbbell cross lunge to plyo hop 15 per side, dumbbell squat twist 24 reps (12 each side, great move!), and squat jack tuck for 20 reps (ouch, thanks Shaun T for prepping me for this one with Insanity). Short rest and then repeat this circuit for 3 total sets. One minute break before hitting Block 2 of reverse lunge lateral raise for 20 reps immediately into iso shoulder presses 20 reps one side then 20 reps other side, side plank tap at 20 reps each side, and finish up with a killer combo of dumbbell pushup to alternating lateral raise for 20 reps. Very little break when repeating block 2 for 3 total sets. I needed a few short breaks. The cast was mostly destroyed as well. The workout completes with a short cooldown of seated shoulder, triceps, hamstrings, and quad stretch.  

I was crushing this workout the first block even though it was tough, but the second block of 3 sets absolutely destroyed me. It was almost unbearable with the weights, burnout, and fast pace combined. I was using 20 lb dumbbells most of the workout, but dropped to 10-15 lbs last sets for shoulder lateral raise burnouts. My max heart rate was 185 bpm in the last Block, which is my highest yet in this program, like I said. Shoulders were toast by the end. In my mind The Work IS the hardest program I have ever done and I think I will be in the best shape of my life after 6 weeks of this stuff. Wow. Anyway, had my Energize pre-, Hydrate during, Recover post-workout with Recharge last night. Chocolate Shakeology with creatine and Power Greens boost with Beachbars packed for the day healthy snacks. If you are doing The Work you really need proper supplementation. Message me with any questions and of course to join TEAM RAGE taking on THE WORK! I definitely need the rest day tomorrow and I will be ready to bring it for the rest of Week 2 for my 6 Weeks of The Work Review!!

 

THE WORK Cardio and Core Week 2

Described as,

“Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring as you burn fat, build speed and agility, and sculpt a killer six-pack.”

Heart rate analysis data…

 

 

Week 2 Day 4 of my 6 Weeks of THE WORK Review with CARDIO AND CORE! This is a great workout and to be honest I didn’t find it terribly difficult like some of the others thus far in the program. I thank Shaun T for that and the rest day yesterday probably helped! It was the longest workout and split into a cardio section and core section. I burned 360 cals in 35 min for cardio and 131 cals in 15 min for core for a total of 491 cals. Average and max heart rates were 139 and 167 bpm, respectively, with most of the workout in zone 3. My cardio is pretty good so heart rate did not hit the upper zone, but still a good challenge. I used the heavy resistance loop. 

CARDIO AND CORE started with a warmup of 4 moves at 30 sec including reverse lunge cross body reach, single leg RDL, sumo squat, and side lunges. The main workout consists of 3 rounds of cardio movements (35 min total) followed by core focus (15 min total). The cardio circuit involves 60 seconds each of 2 inch run with switch on command, skater knee plyo drive, crossover vertical jump, switch lunge on command (a lot of isometric work!), alternating L bound, hop scotch with heavy resistance loop, and side shuffle with heavy loop. After a short break the cardio circuit is repeated two more times! 60 second break followed by the extended core section of 9 moves of ab burners repeated in succession 60 sec each including straight leg raises, toe touch, corkscrew, dead bug (great move, my favorite!), side V crunch (30 sec each side), sprinter crunch, windshield wipers, commando (forearm plank to raise), and climber complex. The workout finished up with cooldown of figure 4 leg stretch, L stretch, and wide child pose. Awesome workout and I am ready to bring it tomorrow!!

 

THE WORK Isometrics Week 2

Described as,

“This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.”

Heart rate analysis data…

 

 

Pressed play on THE WORK Week 2 Day 5 Isometrics. For a low impact workout that was tough and I had a good heart rate response plus calorie burn! 446 calories burned in 44 min with ave. and max heart rates of 144 and 180 bpm, respectively, and most of the workout was in zone 3.

The moves were challenging, especially iso lateral raise, circle curls, and iso chin-ups. Those iso chin-ups were actually brutal!! I was able to hit the timing on all reps and sets for chin-ups, but my entire body was shaking (5 rounds of 10 sec chin-up hold above bar, done for 4 rounds. Ouch!). I used 8 to 30 pound dumbbells in this workout. I had to drop weight on the second or third block on some moves. Really tough. 

ISOMETRICS starts with the usual 4 moves at 30 sec with alternating jumping jacks, twist wrist, shoulder pull swing, and high knees. The main workout is a hybrid version of isometrics with 4 rounds of moves using time under tension where the work time stays the same, but the REST time decreases between rounds. Round 1 includes 60 sec EACH of iso lateral raise (proper form, light weight), iso alternating hammer curls, goblet dumbbell split squat lunge on command, slow iso chin-up hold over the bar for 10 sec each rep (modifier is high plank alternating row hold), hollow press with heavy dumbbells (alternating dumbbell press with leg extension), circle curl press (tough!), and side plank snatch with medium sized dumbbell (30 sec each side). Rest after the first round is 25 sec then repeat the same sequence of moves for the same 60 sec. The rest drops to 20 sec and 15 sec heading into rounds 3 and 4, respectively. The cooldown at the end involves tricep, shoulder, cobra, and child pose. Like I mentioned, the calorie burn is significant for a isometric focused workout and I know my body was fighting given all of the shaking. Enjoy this one and get ready for the hardest workout next, THE CRUCIBLE!!

 

THE WORK The Crucible Week 2

Described as,

“Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!”

Heart rate analysis data…

 

 

“When you walked in today, you should have expected this!” Presenting Amoila’s, THE CRUCIBLE. Going to war today, depth by reps with mental warfare!! Crucible (noun): a situation of severe trial, or in which different elements interact, leading to the creation of something new. Sounds about right after my experience today!

4 moves to warmup at 30 sec each including high knees, toe touch to sky, reverse lunge to shoulder stretch, and alternating side lunge. The main workout is 8 moves with a surprise army crawl between each move. Every week gets harder for THE CRUCIBLE. Every move is 50 reps!! The moves include 1) slider burpee for 50 reps, army crawl with 2 slides for 45 sec (woah), 2) dumbbell jump lunge for 50 reps, army crawl with 2 slides for 45 sec, 3) Arnold presses for 50 reps, army crawl with 2 slides for 45 sec, 4) jump goblet squats for 50 reps, army crawl with 2 slides for 45 sec, 5) alternating floor presses in reverse tabletop 50 reps, army crawl with 2 slides for 45 sec, 6) diamond pushups 50 reps (seriously), army crawl with 2 slides for 45 sec, 7) T plank with dumbbell for 50 reps, army crawl with 2 slides for 45 sec, 8) sprinter hop 50 reps each side, and army crawl with 2 slides for 45 sec. The cooldown involves shoulder pull, tricep, cobra, and child pose.

412 calories burned in 36 min with ave. and max heart rates of 154 and 180 bpm, respectively, with most of the workout in zone 4. Yup, this workout was really challenging. You have to use the slides for this one to get the most out of the army crawl between sets keeping the core and lower back engaged. The army crawls are especially difficult after the Arnold press and T plank with dumbbell sets since the crawls also engage the shoulders after those pre-fatigue movements. I was able to hit all of the reps in this workout, however, I really started to fatigue near the end with diamond pushups, T plank with dumbbell, and sprinter hops (legs were on fire around rep 30 each side!) I used mostly 10-20 pound dumbbells in this workout given the high number of reps at 50 for each move and to keep my lower back safe. I could have increased the chest press set to 25-30 pound dumbbells, I think, but it would have been really tough. Amoila says The Crucible will get harder each week, which is a scary thought. We will see what happens. What I do know is that I am excited for RANGE AND REPAIR tomorrow. Much needed before starting Week 3 of my 6 Weeks of THE WORK Review!! Be sure to click the CONTACT button below to message me about joining my private support group – TEAM RAGE Virtual Gym – for THE WORK and other health/fitness programs. Let’s do this! Rage. Become a Machine.

 

 

 

THE WORK Range and Repair Week 2

Described as,

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Heart rate analysis data…

 

 

Week 2 RANGE AND REPAIR was much needed today after THE CRUCIBLE yesterday. The Week 2 version focuses on the thoracic spine, which runs from the base of the neck down to the abdomen and attached to the rib cage. As Amoila consistently mentions in these RANGE AND REPAIR sessions, our body is not meant to be sitting in chairs all day like most of us do so the mid-spine is not optimized straight, mobile, and/or flexible. Each RANGE AND REPAIR session works on a different region of the body. Given my lower back challenges over the years this particular Week 2 version will be one I revisit frequently. This workout is also great for those in sports with rotation mechanisms including swimming and golf.

The session is short around 20 minutes and begins with side line thoracic rotation 60 sec each side, slow side-to-side stretch for 60 sec (similar to windshield wipers on back with legs bent 90 degrees), tabletop elbow crunch to reach 60 sec each side, alternating kneeling push-back with arm rotation for 60 sec, alternating thread-the-needle arm reach to kneeling push-back with arm rotation 60 sec, half kneel bow-and-arrow reach for 60 sec each side, reverse lunge overhead reach turn for 60 sec alternating sides, alternating one leg swing through to tap on back for 60 sec, cat cow 60 sec, and finally alternating lunge with twist for 60 sec. I burned 60 calories in 20 min with ave. and max heart rates of 92 and 118 bpm, respectively, with most of the workout in zones 0 and 1. Great way to complete Week 2 of my 6 Weeks of THE WORK Review heading into what looks to be a demanding Week 3 of the program. Let’s do this!!

 

THE WORK Push Week 3

Described as,

“This strength workout focuses primarily on the front of your body using pushing exercises that target and strengthen your chest, triceps, and quads.”

Heart rate analysis data…

 

 

Week 3 PUSH is a killer workout! I found it around the same intensity overall compared to the PUSH Week 1 version, however, I generally feel that I am in better shape now so my calorie burn and heart rates were not as high in Week 3.

The workout begins with the usual warmup of 4 moves at 30 sec each including jumping jacks, huggers, no money shoulder/arm stretch, and shoulder taps. The main workout consists of 4 rounds of work with moves at 60 seconds each unless otherwise noted. Round 1 is push-up commando pike with sliders (wow, tough move), dumbbell push-press, chest press with core engaged leg extension 30 sec each side, high plank L tap with resistance loop 30 sec each side, dumbbell skater 30 sec each side (challenging!), push-up jammer, side plank lateral raise 30 sec each side, and alternating dumbbell squat to split lunge. There is a 45 sec break before redoing the same moves next round. In Round 2 the work gets shorter at 50 sec AND the break gets shorter at 25 sec. In Rounds 3 and 4 the work/break moves to 40sec/20sec and 30sec/15sec, respectively. The cooldown involves cross-body shoulder stretch, triceps, alternating pull quad, and quick crossover hamstring stretch.   

I used 8 to 30 pound dumbbells throughout, dropping weight as needed to maintain proper form and safety. The L tap with resistance loop was challenging after chest press and the side plank lateral raise was killer for shoulders and core near the end of the circuit. I enjoyed the power move at the end with dumbbell split lunge. Good stuff! I burned 473 calories in 44 min with ave. and max heart rates of 149 and 179 bpm, respectively, with most of the workout in zone 4. Again, these numbers are a little lower than The Work PUSH Week 1, but my fitness level has increased significantly in 2 full weeks of THE WORK program. THE WORK continues!!

 

THE WORK Legs Week 3

Described as,

“This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.”

Heart rate analysis data…

 

 

I was not looking forward to Week 3 LEGS after the tremendous amount of soreness I had in the days following LEGS Week 1 (3-4 days of DOMS!). However, I was ready to bring it, especially with a rest day up the next day. A lot of plyo moves in this workout and the resistance loops enhanced the challenge!

The workout begins with the 2-min warmup of 4 moves at 30 sec each including high knee run, squats, lunge and cross body reach, and alternating knee pulls. The main workout involves 2 blocks of work at 4 different moves and 3 sets each. Block 1 consists of jump lunge snatch with dumbbell 6 reps each side, dumbbell side lunge knee drive 15 reps each side, resistance loop hinge single leg deadlift 20 reps per side (awesome move, used green band), and burpee squat to knee tuck with resistance loop for 60 sec on command (similar to some work from Insanity Asylum VERTICAL PLYO with Shaun T!). There is a 45 sec break followed by sets 2 and 3 of Block 1. There is a 60 sec break before Block 2 including lunge knee tap for 20 reps (burner!), bridge march 30 reps (similar to a move from LIIFT4 with Joel Freeman), hinge below reverse lunge with dumbbells 12 reps per side, and burpee squat to knee tuck again with resistance loop for 60 sec on command. Block 2 is repeated for two more sets for a total of 3 sets with only 30 sec between sets. The cooldown to finish up involves alternating quad pull, alternating crossover toe touch, side-to-side stretch, and child pose.    

I used 15 to 30 pound dumbbells throughout LEGS as needed to maintain proper form and safety. This is one of the longer workouts in THE WORK program around 50 min. I burned 504 calories in 49 min with ave. and max heart rates of 144 and 180 bpm, respectively, with most of the workout in zone 3. 500+ calories is a good burn in these workouts, however, part of the higher calories in LEGS Week 3 is related to the longer length of the workout. Week 1 LEGS was tougher for me and had a higher average heart rate, max heart rate, and time in the upper workout zones. Week 3 LEGS was still a challenge and I had the sweat to prove it. The last few sets of the second block sneak up on you with intensity if you select the weights to push your limits. Have a good rest day tomorrow! I hope you are enjoying my 6 Weeks of THE WORK Review here at www.HowDoIGetRipped.com!

 

THE WORK Endurance and Agility Week 3

Described as,

“Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.”

Heart rate analysis data…

 

 

[NOTE: My max heart rate reads incorrectly at 195 bpm during a heart rate monitor spike for burpees. The actual max heart rate for this workout was 181 bpm.]

Here we go again, another killer leg challenge after Week 3 LEGS with ENDURANCE AND AGILITY. My hamstrings have been on fire with soreness after LEGS this week from all of the resistance loop and dumbbell hinge deadlift work! Amoila begins the ENDURANCE AND AGILITY workout essentially stating that this is one of the hardest (lifts) challenges of the week that will push your legs to the limits. I don’t doubt it, but we will see! (hint: I didn’t think it was that bad!)

The workout starts with the usual warmup of 4 moves at 30 sec each including this time a mix of quad pulls, squats, side lunges, and cross over toe touch. The main workout consists of two rounds of endurance with 4 burners at the end. Round 1 involves overhead swing 10 reps (similar to kettlebell swing but over the head, thrust through hips), vertical plyo jump for 60 sec, renegade dumbbell row 10 reps, burpee pushup to plyo jump 60 sec, single leg hinge with dumbbells 10 reps right leg immediately into hinge hop 60 sec right leg (tough after pre-fatigue move before), repeat previous hinge dumbbell and hop sequence on left leg, lunge runner dumbbell row reps 5 each side, spider climbers 60 sec. There is a 60 sec break before repeating the same circuit for Round 2. The workout then finishes up with a series of burners performed for approx. 3 min each with 60 sec break between burners. The first burner involves crossover double skate for 30 sec followed by 5-10 sec break and repeat for 6x30sec total rounds of active burner. Burner 2 is alternating sprinter plyo vertical jump for 30 sec followed by 5-10 sec break and repeat for the same 6x30sec total rounds of active burner. Burners 3 and 4 consist of shuffle pogo and 1-2-3 hip twist to lunge fall on command, respectively, for the same pacing and timing as burners 1 and 2. The cooldown at the end includes alternating quad pull, deep side lunges, crossover toe touch, and calf stretch.      

I used 20 to 40 pound dumbbells throughout ENDURANCE AND AGILITY as needed to maintain proper form and safety. The 40s were for the runner row move and 20s/30s for most of the rest. The hinge moves were just cruel after all of the hinge deadlift work on LEGS day last workout, although it is certainly one approach for working through soreness. I burned 464 calories in 48 min with ave. and max heart rates of 140 and 181 bpm, respectively, with most of the workout in zone 3.  As mentioned my heart rate monitor had a spike during burpees that is incorrect, however, analysis of the data indicates a max heart rate in the workout of 181 bpm. Overall, Week 3 ENDURANCE AND AGILITY was easier for me relative to Week 1 with lower calorie burn, average heart rate, max heart rate, and time in the upper workout zones. With that said, my fitness level IS noticeably improving in Week 3 of 6 Weeks of THE WORK. This is next level stuff. Enjoy!

 

 

THE WORK Pull Week 3

Described as,

“Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.”

Heart rate analysis data…

 

 

I am actually a big fan of PULL Week 1 so I was looking forward to the Week 3 version, especially seeing what Amoila has in store for pull-up variations for the back and other major muscle groups including biceps! Slides and resistance loops are required for this workout. A pull-up bar is strongly encouraged to get the best results, but you can do the workout without it with the modifier! Like Amoila says, get a pull-up bar if you don’t have one. It makes all the difference in results for this program. CLICK HERE for the discounted The Work accessories bundle with pull-up bar, slides, and resistance loops!

The workout starts with the usual warmup of 4 moves at 30 sec each including jumping jacks, squat rotations, shoulder rolls, and knee pulls. The main workout consists of 3 blocks of 3 sets (2 moves each) and a final burnout move. The first block consists of V switch-grip pull-up 6 reps each side (modifier with resistance loop) and dumbbell plank row tuck with two slides 15 reps (great move!). This round is repeated two more times after a short break each round for a total of 3 sets. Block 2 includes 3 rounds of a superset of bent over row to fly 12 reps followed by iso lunge curl 12 reps per side with short break between sets. Block 3 involves 3 rounds of superset walk out commando to spider with slides for 12 reps (tough, step up in difficulty vs. the Week 1 version) followed by dumbbell hinge snatch 15 reps (more deadlifts, ugh!). The final burner move is INSANE again using the pull-up bar consisting of chair chin-ups (knees bent) for 60 sec (yes, you will fail, but jump back up when ready). After a 30 sec break another 60 sec of chair chin-ups for 3 total sets of 60 sec. Modifier is a resistance loop on one leg to failure. The cooldown at the end includes alternating shoulder pull, tricep stretch, forearm/grip and alternating crossover toe touch.    

I used 20 to 30 pound dumbbells throughout PULL as needed to maintain proper form and safety. I burned 439 calories in 42 min with ave. and max heart rates of 146 and 181 bpm, respectively, with most of the workout in zones 3/4. Overall, Week 3 PULL was harder for me relative to Week 1 with higher calorie burn, average heart rate, max heart rate, and time in the upper workout zones. The moves were taken to the next level in Week 3 vs. Week 1 and I was able to push higher weights. I felt my heart rate was elevated throughout and the breaks were limited. The dumbbell plank row tuck with two slides was one of the more challenging moves for me (used 30-lb dumbbells) and the commando plank spider with slides was really hard in the superset rounds. At the end I was able to do fairly well in the chair chin-ups burnout with unassisted reps of 20, 12, and 12 reps for the 3 rounds at 60-sec each. Earlier in the workout I was able to hit all of the switch grip pull-ups. Progress, not perfection!! We are moving fast through the 6 Weeks of The Work with only two more workouts in Week 3! (really only one as Day 7 is Range and Repair). Let’s do this!!

 

THE WORK Full Body Tempo Week 3

Described as,

“You’ll feel the burn with this total body workout that uses slow, controlled movements to increase time under tension—a powerful stimulus for muscle growth.”

Heart rate analysis data…

 

 

I am feeling pretty good heading into Week 3 FULL BODY TEMPO. My hamstrings have settled down after some soreness this week! What I have noticed in THE WORK program is sometimes the calendar provides consecutive workouts that may work the same muscle groups the same way. There must be a technical reason for this relative to results, but I am used to resting the muscles groups after intense workouts for recovery/growth mechanisms. I will trust the process and do understand that this is a functional, total body program so most workouts you work most muscles! For example, FULL BODY TEMPO hits chair chin-ups to start the workout, which is the exact same move the previous PULL workout finished up with to extreme fatigue yesterday. There are similar examples for hamstrings this week for LEGS and ENDURANCE AND AGILITY workouts.

Anyway, bring it. It is important to focus on pace and keeping up with Amoila’s tempo commands in this workout. FULL BODY TEMPO starts with the usual warmup of 4 moves at 30 sec each including high knees, squats, lunge and reach, and knee pulls. The main workout consists of 4 blocks of work at 3 sets each (60 sec rest between blocks). Block 1 begins with chair chin-up for 12 reps (break up into 2×6 reps if needed, modifier is dumbbell curls on one leg) and iso alternating knee raise 20 reps (tough one!). Short rest and then repeat Block 1 with a faster pace set followed by slower paced set 3 (1 sec up, 2 sec down pace). Block 2 includes lunge press with dumbbell for 15 reps per side (burner!) and pushup to bear crawl (knee walk to hip) with slides at 10 reps. Set 2 has a faster pace for the pushup bear crawl while set 3 has a faster pace for both lunge press and pushup bear crawl relative to set 1. Block 3 involves single dumbbell side lunge with slide at 15 reps per side and sumo power upright row for 12 reps. Sets 2 and 3 have a faster pace for side lunge and sumo power row. Block 4 is alternating goblet curtsy slow pace with heavy dumbbell 30 reps and dumbbell skaters slow pace 12 reps per side. Set 2 has the same pace for goblet curtsy with faster pace for dumbbell skaters while set 3 is faster pace for both moves in Block 4. The cooldown at the end includes overhead tricep stretch, alternating shoulder pulls, cobra, and child pose.     

I used 20 to 30 pound dumbbells throughout FULL BODY TEMPO as needed to maintain proper form and safety. I was able to hit all of the reps for chair chin-ups without breaks each set as well as the iso knee raise. I do recommend the CHIN-UP MAX for most people to get more reps in these workouts on the pull-up bar. It works very well. The iso knee raise is a rough move, especially at the slow pace sets, and you need to keep your core engaged. Shoulders are worked on that exercise big time after being pre-worked with chin-ups. The lunge shoulder press move was a hard one for me and I had to drop weights to keep up. My shoulders were on fire! I really liked the push-up bear crawl move with slides. The slides are a great addition to this program!

I burned 466 calories in 43 min with ave. and max heart rates of 148 and 177 bpm, respectively, with most of the workout in zone 4. It felt like I was in the upper zones a lot especially Blocks 3-4, which keep the pace moving with weights. Overall, Week 3 FULL BODY TEMPO was about the same for me relative to the Week 1 version with slightly higher calorie burn, but similar average heart rate, max heart rate, and time in the upper workout zones. With that said, my fitness level IS definitely higher in Week 3 of my 6 Weeks of THE WORK Review! I will enjoy the RANGE AND REPAIR tomorrow. Keep up the good work my friends!! 

 

THE WORK Range and Repair Week 3

Described as,

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Heart rate analysis data…

 

 

I certainly needed RANGE AND REPAIR after a strong Week 3 of THE WORK. It was a challenging week no doubt with a relentless focus on the legs, core, and upper body throughout the week. This version of RANGE AND REPAIR primarily focuses on creating a more stable and mobile chest, biceps, and especially shoulders. The shoulders are consistently worked in almost all of THE WORK workouts so much of the focus in this routine is on shoulders.

The movements are performed for 60-sec each unless otherwise noted and include alternating cross stretch elbow pull, go-pose external rotation, shoulder extension hold-squeeze, alternating shoulder/bicep drive to ground 3-sec hold, handcuff elbow raise to arm drive and stretch, scorpion (hurts so good!) each side, child’s pose, half kneel broken wing, alternating chest stretch on ground with slides (so good), 90 degree bicep stretch while on side, and then finish up with bear shoulder tap in tabletop to activate the shoulder to prime for stabilization. The bear shoulder tap in tabletop ramped up heart rate a little with the isometric hold!

I expended 63 calories in 23 min with ave. and max heart rates of 90 and 125 bpm, respectively, with most of the workout in zones 0-1. This was a good series of movements specific for muscles worked extra hard in Week 3 of the program. I still like the Week 1 version of RANGE AND REPAIR the best, which is focused on opening up the hips. Overall, I am loving THE WORK, but it is demanding. I am seeing amazing results. If you have not started yet be sure to message me to get started with TEAM RAGE. Body in progress, results are coming! Bring on Week 4 in my 6 Weeks of THE WORK review!

 

THE WORK Total Body Push Pull Week 4

Described as,

“A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to build balanced, full-body strength.”

Heart rate analysis data…

 

 

Week 4 let’s do this my friends!! Week 4 is a repeat of the Week 2 workouts, but the intensity should be raised. The week begins with TOTAL BODY PUSH/PULL with a strong focus on chest and back! The warmup is the usual 4 moves at 30 sec each including jumping jacks, alternating shoulder stretch, quad, and crossover hamstring stretch. The main workout consists of three rounds of 5 moves followed by a burner to finish up. The primary circuit starts with push-up bent over row for 60-sec (burpee motion), curl-press-rotation 15 reps, plank commando jack with resistance loop 60-sec (woah, this is hard!), sumo swing thruster with dumbbell 15 reps (tough), and hinge lunge matrix (reverse lunge single leg deadlift with dumbbells to side lunge) for 60 sec. Short 30-sec break and repeat the round three more times for a total of 4 sets. Just for fun Amoila adds a burnout of 5 pull-ups (modifier is dumbbell pullover with alternating leg extension) and 5 push-ups for 3 minutes similar to Week 2. Killer. The cooldown includes alternating shoulder stretch, triceps, alternating quad, and forearm stretch.

I think I sweat the most in this workout relative to any others in the first 20 or so workouts of THE WORK. The weights and fast pace kept me active and I selected weights to challenge me in the 15-30 pound dumbbells range. I burned 436 calories in 39 min with ave. and max heart rates of 151 and 182 bpm, respectively, with most of the workout in zone 4 and some in zone 5 max! These numbers are similar compared to Week 2 TOTAL BODY PUSH/PULL, however, I definitely improved this week. I was able to hit 7 full rounds of 5 unassisted pull-ups + 5 push-ups and 4 additional assisted rounds. TOTAL BODY PUSH/PULL may be one of the toughest workouts of entire THE WORK program!! Game on!!

 

THE WORK Strength and Power Week 4

Described as,

“You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.”

Heart rate analysis data…

 

 

STRENGTH AND POWER session today! Man, this one is BRUTAL. I don’t know if I was just off today or if this is the hardest workout I have ever done from Beachbody. I pushed hard and hit all of the reps so I am happy with that aspect, but STRENGTH AND POWER was relentless. Enjoy!

The warmup started with 4 moves at 30 sec each including knee pull, frankensteins (alternating straight leg toe tap), hinge pulls, and quad stretch. The main workout consists of 2 blocks of work at 3 sets each, all rep-based moves. Block 1 involves dumbbell power lunge rotation 12 reps per side, bent knee wiper with pull-up bar 20 reps (core burner! Mod is windshield wiper motion on floor), alternating crossover dumbbell curl 24 reps, and jump squat to ground overhead 15 reps. After a short 30-sec break there are two more rounds of Block 1 at faster pace. After a 60-sec break Block 2 begins at fast pace with hanging straight leg raises 20 reps (wow. Modifier is leg raise on ground), plyo jump lunge curl press 16 reps, dynamic plank tap 30 reps (!), and double dumbbell swing (like kettlebell swing) at 30 reps. 30 sec break followed by two more sets of Block 2. The cooldown includes shoulder stretch, tricep, crossover leg toe, and quad stretch. The f-bombs were flying from Amoila and the cast in this workout no doubt. It is indeed tough.

I selected 15-30 pound dumbbells range. I burned 483 calories in 44 min with ave. and max heart rates of 151 and 179 bpm, respectively, with most of the workout in zone 4! These stats are mostly the same compared to Week 2 STRENGTH AND POWER, however, max heart rate was higher in Week 2. With that said, I feel the Week 4 version was harder. The bent knee wipers on pull-up bar and dynamic plank taps for many reps were really hard and the fast pace plyo moves with weights were killer. The rest day tomorrow MUCH NEEDED. I hope you are enjoying my 6 Weeks of THE WORK Review! The things I put myself through to give you this review… Your turn, bring it!

 

THE WORK Cardio and Core Week 4

Described as,

“Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring as you burn fat, build speed and agility, and sculpt a killer six-pack.”

Heart rate analysis data…

 

 

The rest day yesterday was fantastic. After thinking about it, I am pretty sure the last workout STRENGTH AND POWER was the hardest workout in the program thus far and hardest workout from Beachbody I have ever done. It takes a lot to make me wonder where the bucket is during a workout in case of emergency. After the rest day though, I am ready to bring it for CARDIO AND CORE!

The workout begins with warmup 4 moves at 30 sec each including reverse lunge cross body reach, alternating single leg RDL, sumo squat, and side lunges. The main workout consists of 3 rounds of cardio amped up vs. Week 2 and core finisher (same core as Week 2). The cardio moves are performed for 60 sec each. Round 1 is double hurdle skate, defensive side shuffle to vert jump, plank knee drive 1-2-3 stick on command, 2 inch pogo bounce to jump knee tuck, icky sticky ladder agility to lunge on command, bear crawl tabletop forward to reverse, and runner 1-2-3 crossover. Short break and then repeat the cardio round for two more sets! 60 second break followed by the extended core section of 9 moves of ab burners repeated in succession 60 sec each including straight leg raises, toe touch, corkscrew, dead bug (great move, my favorite!), side V crunch (30 sec each side), sprinter crunch, windshield wipers, commando (forearm plank to raise), and climber complex. The workout finished up with cooldown of figure 4 leg stretch, L stretch, and wide child pose.

I found CARDIO AND CORE relatively easy for me. Cardio was no problem and I had a few short pauses for the core work with toe touch mostly, which is really challenging after the straight leg raise for 60-sec. I burned 400 calories in 49 min with ave. and max heart rates of 128 and 164 bpm, respectively, with most of the workout in zone 3. These numbers are consistent with how I felt throughout the workout in terms of less challenged compared to many of the other workouts in THE WORK. Breaking it down more, I burned 294 cal in 33 min for the cardio and 90 cal in 13 min for core. These stats are all lower compared to Week 2 CARDIO AND CORE where I had higher calories and average heart rate, for example. Still a great workout and I am ready for ISOMETRICS tomorrow. Let’s do this!!

 

 

THE WORK Isometrics Week 4

Described as,

“This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.”

Heart rate analysis data…

 

 

Another day, another grind. I was actually looking forward to this ISOMETRICS Week 4 workout. Slowing down the movements recruits more muscle fibers and gives the joints a break. Doesn’t make it an easy workout though! The workout begins with the usual 2-min warmup of 4 moves at 30 sec each including alternating jumping jacks, wrist twist, shoulder pull, and high knees. The main workout consists of iso-chair hold on chin-up bar hold for 10-sec knees at waist then back down to repeat for 60-sec total (modifier one leg balance knee drive with dumbbells, switch leg every 10-sec), jammer squat hold with dumbbells for 60-sec (shoulder/chest/leg burner), ab drag with dumbbell in plank 60-sec, loaded pushup hold 1-in from ground iso-hold 10-sec then up to repeat 60-sec total, loaded dumbbell curls 5 reps then hold 10-sec and repeat sequence for 60-sec, bridge dumbbell alternating chest fly on one-leg at 30-sec each leg, and forearm birddog hold alternate every 10-sec. After a short break repeat this circuit for three more sets for 4 total rounds. The work timing and pace stays the same, but the rest between sets decreases. The workout finishes up with a short cooldown of alternating tricep stretch, shoulder pull, cobra, and child pose. 

I used 10 to 30 dumbbells throughout the workout. The chest jammers were very challenging for me today, especially after the iso chin-up chair holds. I started with 20-lb dumbbells for jammers and had to go down each round. The iso forearm birddog was another killer move for me today at the end of each round. Those isometric holds are how you get the cuts in your physique though! I burned 424 calories in 46 min with ave. and max heart rates of 137 and 167 bpm, respectively, with most of the workout in zone 3! These are impressive numbers considering how slow the pace is for this workout. In fact, this is a higher burn and rates compared to some of my cardio workouts in THE WORK. The heart rate analysis stats are lower overall compared to Week 2 ISOMETRICS. I found the Week 2 and 4 versions fairly similar with regard to intensity, but I know my strength and endurance is improving 4 weeks into my 6 WEEKS OF THE WORK REVIEW. Up next, THE CRUCIBLE! 

 

THE WORK The Crucible Week 4

Described as,

“Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!”

Heart rate analysis data…

 

 

And here we go again… THE CRUCIBLE, Week 4 edition! This workout was a rocker Week 2 and it is supposed to get much harder in Week 4. Great. Spoiler: It did get harder. Bring it!

Just a reminder: 

Crucible (noun): a situation of severe trial, or in which different elements interact, leading to the creation of something new. 

By “new”, I think new body. I have noticed some significant changes in my physique in only 4 weeks of THE WORK. Amazing stuff. Week 4 THE CRUCIBLE begins with 4 moves to warmup at 30 sec each including high knees, toe touch to sky, reverse lunge to shoulder stretch, and alternating side lunge. The main workout is again 8 moves with a killer army crawl between each move. Every move was 50 reps in Week 2, but Week 4 is 75 reps per move and the slider army crawl between sets is 30 sec!! The same moves are used in THE CRUCIBLE from Week 2, but in slightly different order. There is a 30-sec break after each army crawl. The exercises include 1) slider burpee for 75 reps, army crawl with 2 slides for 30 sec, 2) Arnold presses for 75 reps, army crawl with 2 slides for 30 sec, 3) dumbbell jump lunge for 75 reps, army crawl with 2 slides for 30 sec, 4) alternating floor presses in reverse tabletop 75 reps, army crawl with 2 slides for 30 sec, 5) jump goblet squats for 75 reps, army crawl with 2 slides for 30 sec, 6) diamond pushups 75 reps (seriously), army crawl with 2 slides for 30 sec, 7) sprinter hop 75 reps each side, and army crawl with 2 slides for 30 sec, and 8) T plank with dumbbell for 75 reps, army crawl with 2 slides for 30 sec. The cooldown involves shoulder pull, tricep, cobra, and child pose.

441 calories burned in 43 min with ave. and max heart rates of 146 and 172 bpm, respectively, with most of the workout in zone 3. This was tough. The cast was taking breaks and I was taking breaks. I think the only move I was able to go from start to finish without rest was the initial pushup burpee slides. Those were killer, but I pushed through and that is where my heart rate maxed. All other moves my muscles were burning in the 40-60 rep range and I had to take breaks. I hit all of the reps with good form, which is key. The army crawls were no problem today since they were 30-sec vs. 45-sec. I think the T plank move at the end was hardest for me. Overall I used 8-25 lb dumbbells today. Compared to Week 2 my ave. and max heart rates were lower by about 8 bpm for each, but the workout was longer so I burned an extra 32 cals. I imagine Week 6 THE CRUCIBLE will be 100 reps each move. If so, there will be failures/breaks across the board (in a good way)! 

Time for some rest! I am excited for RANGE AND REPAIR tomorrow. Much needed before starting Week 5 of my 6 Weeks of THE WORK Review!! Be sure to click the CONTACT button below to message me about joining my private support group – TEAM RAGE Virtual Gym – for THE WORK and other health/fitness programs. Let’s do this! Rage. Become a Machine.

 

THE WORK Range and Repair Week 4

Described as,

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Heart rate analysis data…

 

 

RANGE AND REPAIR Week 4. The recovery and stretch is always needed in THE WORK program to finish the week well and provide a strong foundation to begin the next week. The Week 4 edition focuses on ankles, calves, and hamstrings mobility and flexibility. The ankle work was particularly needed today. Good stuff. Never skip a RANGE AND REPAIR workout in THE WORK.

As usual, the movements are performed for 60-sec each and include alternating knee pull to cross-leg toe touch, reverse lunge to frankenstein (got the heart rate up a little here with a nice leg burn), alternating swoop, alternating straight leg reverse lunge, half kneel stretch (ankle mobility), down dog calf stretch, walkout (always a good challenge), ankle knee stretch, standing ankle rolls, ankle walks, and roll back-and-forth (activate calves, burner!).      

I expended 54 calories in 21 min with ave. and max heart rates of 87 and 108 bpm, respectively, with most of the workout in zones 0-1. The heart rate analysis for all of these RANGE AND REPAIR workouts are similar, but I liked this Week 4 version second only to the hip work Week 1. I previewed Week 5 PUSH and it looks brutal. Time to rest up for tomorrow!!

 

THE WORK Push Week 5

Described as,

“This strength workout focuses primarily on the front of your body using pushing exercises that target and strengthen your chest, triceps, and quads.”

Heart rate analysis data…

 

 

Week 5 PUSH let’s go! The last week of PUSH. Week 5 already? This program has been moving fast for me. However, life goes fast regardless and does not stop so you may as well do something POSITIVE for yourself (and your family). There is never a good time to start so just make it happen! For those doing THE WORK or considering the program, just get started and keep pushing. Results will come. Let me know if you need my help and daily team support. Let’s do this!

PUSH Week 5 is tough. I found it to be the hardest of all of the PUSH workouts in THE WORK and my chest was especially on fire in this workout. The workout begins with the usual warmup of 4 moves at 30 sec each including jumping jacks, huggers, no money shoulder/arm stretch, and shoulder taps. The main workout consists of 4 rounds of work with moves at 60 seconds each. Round 1 is dumbbell suitcase clean, lateral walking dumbbell swing with resistance loop (wow, strong move), low plank forward back drive to pike with slides (core and shoulder burner), half kneel alternating shoulder press, pushback with slides (plyo pushup back with slides, wow!), dumbbell thrust with resistance loop, dumbbell press with loop around wrists (killer move), and pushup knee tuck. There is a 45 sec break before redoing the same moves next round. In Round 2 the work gets shorter at 50 sec AND the break gets shorter at 25 sec. In Rounds 3 and 4 the work/break moves to 40sec/20sec and 30sec/15sec, respectively. The cooldown involves cross-body shoulder stretch, triceps, alternating quad L, and quick crossover hamstring stretch.   

I used 15 to 35 pound dumbbells throughout, dropping weight as needed to maintain proper form and safety. The work with the resistance loops and slides was insane if you pick your weights correctly for a challenge. I was able to hit all reps on all moves, and the pushback on slides tested my limits. What a move! I burned 463 cals in 45 min with ave. and max heart rates of 144 and 174 bpm, respectively, and most of the workout in zones 3-4. These numbers are lower than PUSH Weeks 1 and 3, however, I attribute this to being in much better shape now from the program. I still think the Week 5 version is the most difficult PUSH workout in THE WORK. Tomorrow is LEGS Week 5!! 

 

THE WORK Legs Week 5

Described as,

“This workout hammers your lower half, using a combination of weight training and agility work to help you build strength, power, and definition.”

Heart rate analysis data…

 

 

Last “LEGS” workout of the program! If it is anything like the last PUSH workout it will be a next level challenge! LEGS Week 5 begins with the usual warmup of 4 moves at 30 sec each – high knees, squats, lunge cross arm stretch, and knee pulls. The main workout consists of 2 blocks of work, 4 moves each block at 3 sets each move. The moves in Block 1 include single leg deadlift curtsy hinge 12 reps each side, pulse reverse lunge with dumbbells 15 reps per side (burner), alternating reverse lunge suitcase squat plyo jump with dumbbells 20 reps, and side lunge dumbbell swing 30-sec each side. There is a 30 sec break and then this block sequence is repeated two more sets. 60-sec break and then proceed to Block 2. Block 2 focuses on dumbbell burpee goblet 15 reps, lateral leg side extension with resistance loop 25 reps each side, dumbbell front loaded squat with resistance loop 20 reps, and side lunge dumbbell swing 30-sec each side. There is a 30 sec break and then this block sequence is repeated two more sets. This workout really hammers the glutes! At the end there is a 2-min cooldown stretch with alternating quad stretch, crossover hamstring stretch, side-to-side stretch, and child pose.

I used 10-30 pound dumbbells for this workout. The glute and quad work with the bands was awesome and I am sure I will be sore tomorrow from working those muscles much differently than normal. However, I have had enough deadlifts and lunges for the program already, ha! The move that was the most challenging for me was the jump alternating lunge suitcase squat plyo jump. 20 reps was insane and I had to drop weights. I used 30-lb dumbbell for the side lunge dumbbell swing burner.

Heart rate analysis demonstrates 475 calories in 45 min with average and max heart rates of 146 and 172 bpm, respectively, with most of the workout in zones 3-4. Compared to weeks 1 and 3 I found Week 5 LEGS harder than Week 1, but easier than Week 3. This is reflected in the heart rate analysis. Generally though my average and max heart rates are down vs. early weeks of THE WORK. I feel like I am in elite shape at the moment. The program works if you do, no doubt. Rest day tomorrow, then THE WORK continues. I am almost done with the program (hint: my new hybrids with THE WORK are coming soon!). Let’s do this! Rage. Become a Machine.

 

THE WORK Endurance and Agility Week 5

Described as,

“Burn fat as you build endurance and agility in this intense, heart-pounding workout that leaves no muscle untouched.”

Heart rate analysis data…

 

 

So this is the last ENDURANCE AND AGILITY workout of The 6 Weeks of THE WORK program. Amoila says as usual that this is one of the hardest workouts in the program, but I disagree (or Shaun T has trained me well!). These are not easy cardio workouts, but I have found them as some of the easier workouts in the entire program, to be honest. Let’s see what Week 5 brings. Bring it!

The workout starts with the usual warmup of 4 moves at 30 sec each including this time a mix of quad pulls, squats, side lunges, and cross over toe touch. The main workout consists of two rounds of superset moves for endurance with 4 burners at the end. Round 1 involves dumbbell lunge press 10 reps each side, alternating plyo jump lunges 60-sec, goblet alternating knee drive 10 reps each side, burpee squat 60-sec, close grip press and fly with leg extension 10 reps, narrow wide plyo pushup 60-sec (ouch, lots of cast members failing here!), alternating forward lunges 10 reps each side, and 60-sec of high knees, dumbbell overhead press 10 reps, and high plank shoulder taps 60-sec. There is a 45 sec break before repeating the same circuit for Round 2. The workout then finishes up with a series of burners performed for approx. 3 min each with 60 sec break between burners. The first burner involves alternating pivot drop step plyo jump for 30 sec followed by 5-10 sec break and repeat for 6x30sec total rounds of active burner. Burner 2 is alternating side lunge to 3 runs for 30 sec followed by 5-10 sec break and repeat for the same 6x30sec total rounds of active burner. Burners 3 and 4 consist of in-and-outs and hurdle burpee, respectively, for the same pacing and timing as burners 1 and 2. The cooldown at the end includes alternating quad pull, deep side lunges, crossover toe touch, and calf stretch.      

I used 20 to 35 pound dumbbells throughout ENDURANCE AND AGILITY as needed to maintain proper form and safety. The burpee squats and plyo pushups were the toughest moves in this workout and I had to take short breaks near the end. The plyo pushups were especially difficult! However, the burners were fairly easy and I could have added Shaun T’s step from Transform :20. I burned 460 calories in 45 min with ave. and max heart rates of 144 and 166 bpm, respectively, with most of the workout in zone 3. Overall, Week 5 ENDURANCE AND AGILITY was easier for me relative to Week 1 and similar to Week 3 with generally lower normalized calorie burn, average heart rate, max heart rate, and time in the upper workout zones. With that said, and I sound like a broken record, but my fitness level has noticeably improved in Week 5 of 6 Weeks of THE WORK. Game on!

 

THE WORK Pull Week 5

Described as,

“Target your back, biceps, and hamstrings with pulling exercises that help you build a stronger, more powerful physique.”

Heart rate analysis data…

 

 

Back to PULL final Week 5 edition, which is one of my favorite workout days in the entire 6 WEEKS OF THE WORK program. I am expecting my arms and back to be on fire. Another day, another GRIND! The workout starts with the usual warmup of 4 moves at 30 sec each including jumping jacks, squat rotations, shoulder rolls, and knee pulls. The main workout consists of 3 blocks of 3 sets (2 moves each) and a final burnout move. The first block consists of narrow (6) wide (6) pullup in chair for 12 total reps (modifier is one leg balance with resistance loop alternating overhead pull) and plank row ab drag 20 reps. This round is repeated two more times after a short break each round for a total of 3 sets. Block 2 includes 3 rounds of a superset of dumbbell Zottman curl with wrist forearm twist 15 reps (great move!) and plank knee tuck to pike with two slides 12 reps. Block 3 involves 3 rounds of superset bear hip escape 12 reps per side and alternating iso curls 20 reps. The final burner move is INSANE again using the pull-up bar consisting of chair chin-ups with alternating knee drive for 60 sec (yes, you will fail, but jump back up when ready). After a 30 sec break another 60 sec of chair knee drive chin-ups for 3 total sets of 60 sec. Modifier is a curl knee drive. The cooldown at the end includes alternating shoulder pull, tricep stretch, forearm/grip and alternating quad pull.  

I used 20 to 30 pound dumbbells throughout PULL as needed to maintain proper form and safety. I burned 372 calories in 37 min with ave. and max heart rates of 143 and 173 bpm, respectively, with most of the workout in zone 3. Overall, Week 5 PULL was a similar challenge for me relative to Weeks 1 and 3. It was a shorter workout than Week 3, but same length as Week 1. The heart rate analysis numbers are comparable when normalized to workout length. At the end I was able to do fairly well in the chair chin-ups burnout with unassisted reps of 26 (+6 vs. Wk3), 16 (+4 vs. Wk3), and 16 reps (+4 vs. Wk3) for the 3 rounds at 60-sec each. Yes, I needed to take some breaks. Earlier in the workout I was able to hit all of the narrow wide grip pull-ups. The dumbbell row moves (drag, hip escape) elevated my heart rate and the pikeups with slides were tough! Time to rest up for tomorrow, bring it!

 

THE WORK Full Body Tempo Week 5

Described as,

“You’ll feel the burn with this total body workout that uses slow, controlled movements to increase time under tension—a powerful stimulus for muscle growth.”

Heart rate analysis data…

 

 

Let’s go, last FULL BODY TEMPO workout of the program! Tempo is my favorite ever since the Body Beast Tempo workouts. As usual, it is important to focus on pace and keeping up with Amoila’s tempo commands in this workout. FULL BODY TEMPO starts with the usual warmup of 4 moves at 30 sec each including high knees, squats, lunge and reach, and knee pulls. The main workout consists of 4 blocks of work at 3 sets each (60 sec rest between blocks). Block 1 begins with dumbbell thruster for 20 reps, iso reverse lunge lateral raise with one slide 12 reps each side (awesome move, so tough!). Short rest and then repeat Block 1 with a slower pace 3-sec down 1-sec up set followed by faster paced set 3. Block 2 includes pushup circles with slides 12 reps (ouch) and iso curl press with external rotation 12 reps each side. Set 3 has a faster pace. Block 3 involves 3-2-1 pace dumbbell split static lunge pulse 12 reps each side and pushup pike with two slides 12 reps. Sets 2 and 3 have a faster pace. Block 4 is dead bug pullover with dumbbell 20 reps and balance knee drive side lunge 12 reps each side. Sets 2 and 3 are faster and slower pace, respectively. The cooldown at the end includes overhead tricep stretch, alternating shoulder pulls, cobra, and child pose.   

No chin-ups in this one! I used 10 to 40 pound dumbbells throughout FULL BODY TEMPO as needed to maintain proper form and safety. I have to say that the reverse lunge lateral iso raise with slide sequence may be the toughest move of the ENTIRE program. Didn’t need much weight there and it was a challenge to coordinate the slide lunge with simultaneous lateral raise (while holding the other shoulder raise iso!). I felt the last two blocks were easier and honestly the last move in the last block balance knee drive side lunge should have been done with dumbbells considering we are in Week 5. That was a nice active rest break!

I burned 450 calories in 44 min with ave. and max heart rates of 145 and 174 bpm, respectively, with most of the workout in zone 3. The first couple blocks were very challenging if you select the proper weights and stay on pace with Amoila, but, overall I feel Week 5 FULL BODY TEMPO was the same as Week 3 and easier than Week 1. Week 1 was just brutal in general and I have clearly made a lot of progress. This Week 5 workout may have been a lot harder for me in Week 1, for example. Right on. I definitely need the RANGE AND REPAIR tomorrow before finishing up THE WORK program. That CRUCIBLE workout at the end looks insane with 100 reps per move… I am trying to mentally prepare in advance! Keep up the good work my friends and feel free to reach out to chat more about your thoughts on THE WORK and to join my private support group – TEAM RAGE!! Rage. Become a Machine. 

 

THE WORK Range and Repair Week 5

Described as,

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Heart rate analysis data…

 

 

RANGE AND REPAIR Week 5 focuses on upper body maintenance work to bring it in the final Week 6 of THE WORK! Moves are 60-sec each. The workout begins with resistance loop internal-external extension, arm raise press with loop around wrists, cat cow, cobra, downward dog alternating leg raise swing through to arm rotation yoga stretch, half kneel shoulder rotation to pull each side, arm-elbow complex while on stomach (forehead on ground), shoulder thread the needle with one slide each side, scorpion, arms behind head pec squeeze stretch, and overcoming isometric rear delts. 

The exercises with the resistance loops were actually the most challenging RANGE AND REPAIR moves thus far of the program for me. I really liked the shoulder thread the needle move with slide. My back was cracking on that one, ha, and shoulders really stretched out. I “burned” 61 calories in 24 min with ave. and max heart rates of 87 and 112 bpm, respectively, with most of the workout in zone 0/1. These numbers have been fairly consistent for all RANGE AND REPAIR workouts in the program. Final week of my 6 Weeks of The Work Review. Let’s go! Two of the most difficult workouts throughout the program are found in this last week including STRENGTH & POWER and THE CRUCIBLE. It’s Game Time!!

 

THE WORK Total Body Push Pull Week 6

Described as,

“A combination of pushing and pulling exercises hit both your upper and lower body from the front and back to build balanced, full-body strength.”

Heart rate analysis data…

 

 

Here we GO. Week 6 of 6 Weeks of THE WORK! We made it. Let’s finish STRONG my friends. For those considering the program, JUST DO IT if you think you are ready. CLICK HERE TO GET STARTED NOW! 

THE WORK is that good and the results have been amazing. My fitness level is currently elite thanks to this program. I was dying Week 1 (just go back and look at my heart rate analysis and reviews) and thriving in Week 6. Obviously doing this detailed review for THE WORK is very time consuming and a lot of “work” so if you appreciate the efforts reach out and let me hear about it! Also, click the CONTACT button below to let me know you want to join us and I will get you going with TEAM RAGE (or email MikeNowakFitness@gmail.com). We are starting the next round soon, bring it with us!

So, Week 6 TOTAL BODY PUSH/PULL IS a rocker. Wow. This is obviously the last time this workout shows up on the schedule this round so I anticipated it would be a killer workout. I was correct. The warmup is the usual 4 moves at 30 sec each including jumping jacks, alternating shoulder stretch, triceps, and shoulder internal-external rotation with resistance loop. The main workout consists of 4 rounds of moves followed by a burner to finish up. The primary circuit starts with “manmaker” for 60-sec (pushups dumbbell row to curl shoulder press), hanging alternating knee raises 10 reps (modifier alternating leg extensions on back), single arm dumbbell swing overhead press 30-sec each side, push-up lunge clap with two slides 15 reps (tough!), and alternating jump lunge jammer 60-sec (oh man). Short 30-sec break and repeat the round three more times for a total of 4 sets. Just for fun Amoila adds a burnout of 5 pull-ups (modifier is dumbbell pullover with alternating leg extension) and 5 push-ups for 3 minutes similar to Weeks 2 and 4. Killer, as usual. The cooldown includes alternating shoulder stretch, triceps, alternating quad, and forearm wrist stretch.

I selected weights to challenge me in the 10-30 pound dumbbells range. The alternating plyo jump lunge dumbbell chest jammer sets for 60-sec each after push-up claps with slides were just insane. Don’t need much weight for those! I burned 430 calories in 38.5 min with ave. and max heart rates of 152 and 180 bpm, respectively, with most of the workout in zone 3 and over 3 min in max zone 4! Normalized calories for the workout over 11 cals/min will end up being high overall relative to other workouts in THE WORK as well as other Beachbody programs. These numbers are similar compared to Weeks 2 and 4 TOTAL BODY PUSH/PULL, however, being similar in heart rate data likely means this workout is harder in Week 6 of the program. It felt harder and perhaps even the hardest workout in the entire program if you select challenging weights. I was able to hit 10 full rounds of 5 unassisted pull-ups + 5 push-ups, up from 7 full rounds unassisted in Week 4. Woah, that is progress! Again, I repeat, TOTAL BODY PUSH/PULL may be one of the toughest workouts of entire THE WORK program!! You have been warned, ha. I am a bit nervous about Week 6 STRENGTH AND POWER since that was absolutely brutal Week 4. Never give up, bring it!!

 

THE WORK Strength and Power Week 6

Described as,

“You’ll develop both with this hybrid workout, which incorporates resistance training and plyometric exercises to help you increase strength and power all over.”

Heart rate analysis data…

 

 

STRENGTH AND POWER Week 6. I had to mentally get ready for this workout since I feel the Week 4 version is one of the most difficult in the program thus far, if not the most difficult. This program has been relentless with the lunge and shoulder press work with dumbbells… especially the lunges. My pants are tight in the legs now! Extra scoop of ENERGIZE for me today… 

The warmup started with 4 moves at 30 sec each including knee pull, frankensteins (alternating straight leg toe tap), hinge pulls, and quad stretch. The main workout consists of 2 blocks of work at 3 sets each, all rep-based moves. Block 1 involves jump split dumbbell power press 12 reps per side, plank shoulder tap knee tap toe tap 10 reps (great move, need flexibility for toe tap!), lunge sprinter press 12 reps each side (you have seen this one before without the press), and side plank snatch 12 reps per side. After a short 30-sec break there are two more rounds of Block 1. After a 60-sec break Block 2 begins at fast pace with drop dumbbell swing lunge 12 reps per side (enough lunges already!), upright row to bent row 12 reps, DB rotation landmine with hop 20 reps (ouch!), and hip dip in high plank 30 reps. 30 sec break followed by two more sets of Block 2. The cooldown includes shoulder stretch, tricep, crossover leg toe, and quad stretch. 

I selected 12-35 pound dumbbells range. I burned 458 calories in 43 min with ave. and max heart rates of 148 and 180 bpm, respectively, with most of the workout in zone 4! These stats are mostly the same compared to Weeks 2/4 STRENGTH AND POWER, however, I feel the Week 6 version was much easier for me. It was not easy by any stretch of the imagination, but it was manageable. My heart rate still hit 180 bpm max, which is pretty high. I think the placement of less cardio intense moves in the blocks allowed me some recovery time vs. relentless pace of intense moves found in some of the other versions. I found the hip dip in high plank easy, which brought my heart rate down. There were a lot of power press moves in this workout so you need to pay attention to your form and stay safe. Reminds me of Sagi’s HAMMER POWER workout from Hammer and Chisel. Good stuff and I am looking forward to rest day tomorrow before finish up my 6 WEEKS OF THE WORK Review STRONG!!  

 

THE WORK Cardio and Core Week 6

Described as,

“Agility drills, plyometric moves, and core exercises will have your heart pounding and sweat pouring as you burn fat, build speed and agility, and sculpt a killer six-pack.”

Heart rate analysis data…

 

 

I enjoyed the last rest yesterday and I am ready to finish THE WORK strong with only a few workouts remaining!! CARDIO AND CORE Week 6 begins with warmup 4 moves at 30 sec each including reverse lunge cross body reach, alternating single leg RDL, sumo squat, and side lunges. The main workout consists of 3 rounds of cardio amped up and core finisher (same core as Weeks 2/4). The cardio moves are performed for 60 sec each. Round 1 is burpee skater, falling lunge jump, pogo hip switch with dumbbell, lateral crossover to plyo jump, 5 lateral hurdle to single leg knee drive sweep, ball slams (cool move load and explode, would be great with an actual ball!), and L bound with dumbbell (30 sec each side). Short break and then repeat the cardio round for two more sets! 60 second break followed by the extended core section of 9 moves of ab burners repeated in succession 60 sec each including straight leg raises, toe touch, corkscrew, dead bug (great move, my favorite!), side V crunch (30 sec each side), sprinter crunch, windshield wipers, commando (forearm plank to raise), and climber complex. The workout finished up with cooldown of figure 4 leg stretch, L stretch, and wide child pose.

I used a 20-lb dumbbell in this workout. Sure, I could have gone heavier, but it was enough and the key is to stay safe and maintain proper form in these dynamic plyo moves with dumbbells. I feel like the falling jump lunge could have used a dumbbell (or two), but that first part of the round hammers the legs and my legs were on fire by the pogo hip switch with dumbbell. That was a tough move, especially by round 3. The core moves went well as I was able to complete most reps without breaks. The straight leg toe touch move gets me every time since my legs can’t seem to stay straight and I have to be careful of overextending my lower back due to injury history.

Similar to Weeks 2 and 4, I found CARDIO AND CORE relatively straightforward for me. It was not easy, but it was definitely easier than many of the workouts. I burned 474 calories in 50 min with ave. and max heart rates of 137 and 174 bpm, respectively, with most of the workout in zones 3/4. Breaking it down more, I burned 360 cal in 35 min for the cardio and 100 cal in 13.5 min for core. These stats are all similar compared to Week 2 and higher than Week 4 CARDIO AND CORE. Overall I believe the Week 6 version is the hardest of the 3 in the program. I am ready for the ISOMETRICS of The 6 Weeks of THE WORK program tomorrow. Let’s do this!!

 

THE WORK Isometrics Week 6

Described as,

“This challenging, low-impact workout builds strength and endurance from head to toe with static holds that help optimize muscle recruitment and time under tension.”

Heart rate analysis data…

 

 

ISOMETRICS Week 6 workout, the end of this first ever round of THE WORK is near. Very exciting! And, yes, I plan to pick back up with Round 2 immediately followed by one of my hybrids with THE WORK (Body Beast). The same theory applies for this week of isometrics… slowing down the movements recruits more muscle fibers and gives the joints a break. These workouts are no joke.

ISOMETRICS Week 6 begins with the usual 2-min warmup of 4 moves at 30 sec each including alternating jumping jacks, wrist twist, shoulder pull, and high knees. The work in each set of this workout stays the same (i.e., length of time to perform) while the rest between sets decreases. This increases the challenge! The main workout consists of iso-pullup chair sit hold on bar for 10-sec knees at waist then back down to repeat for 60-sec total (modifier high plank iso single dumbbell row 10-sec each side at a time), side plank with dumbbell snatch and side lat raise 30-sec each side, split squat lunge with curl 30-sec each side, iso alternating front raise 60-sec (love this move, reminds me of Body Beast with iso-component), squat iso hold to alternating iso lunge on command 60-sec (ouch!), bear hold pushup on command 60-sec, and chair sit hold 60-sec (modifier is hollow core hold). After a short 30-sec break repeat this circuit for three more sets for 4 total rounds. The work timing and pace stays the same, but the rest between sets decreases. The workout finishes up with a short cooldown of alternating tricep stretch, shoulder pull, cobra, and child pose. 

I used 10 to 20 dumbbells throughout the workout. I was able to hit all of the pull-up chair sit holds above the bar, but the chair sit hold core burner last move each set was tough on my shoulders. I took a short break each set on those. What is also challenging about that sequence is you go right from chair holds last move in the set to chair sit hold above the bar for the first move of the next set. Shoulders and core are worked! The side plank with dumbbell snatch to lateral raise is awesome. What a cool new way to combine those moves and it targets the obliques big time. The squat iso lunge move on command is a rocker and the iso alternating front raises burn the shoulders up. Those isometric holds are how you get the cuts in your physique though!

I burned 433 calories in 47 min with ave. and max heart rates of 136 and 166 bpm, respectively, with most of the workout in zone 3! As always, these are impressive numbers considering how slow the pace is for this workout. In fact, this is a higher burn and rates compared to some of my cardio workouts in THE WORK. The heart rate analysis stats are similar overall compared to Weeks 2/4 ISOMETRICS, although max rates were higher in Week 2 as I was still developing my endurance with these workouts. Up next, THE CRUCIBLE! It is time to finish STRONG. Will get my RECHARGE supplement tonight and attack Week 6 THE CRUCIBLE tomorrow. IT’S GAME TIME, you with me?!?!

 

THE WORK The Crucible Week 6

Described as,

“Do you have what it takes to complete this grueling test of physical and mental strength? Stay tough and give every rep your all!”

Heart rate analysis data…

 

 

Here is a legit question…  Why are YOU here? For whatever reason you are here, let’s finish this as a family. Today is a GRADUATION day of sorts… THE CRUCIBLE, Week 6 edition! The mother of all workouts. You must be “war ready” according to Amoila. Time to finish STRONG (and be sure to join me/us next round by clicking the CONTACT button below)!

Just a reminder: 

Crucible (noun): a situation of severe trial, or in which different elements interact, leading to the creation of something new. 

Yup. It will take me a few hours to ramp down after this one. Seriously perhaps the most difficult workout I have ever done. I am still debating between this and a few others in THE WORK like Strength and Power Week 4. My exercise endorphins have been released, ha.

So, Week 6 THE CRUCIBLE begins with the typical 4 moves to warmup at 30 sec each including high knees, toe touch to sky, reverse lunge to shoulder stretch, and alternating side lunge. The main workout is again 8 moves. Every move was 50 reps in Week 2, 75 reps in Week 4, and is now 100 reps each in Week 6. 100! You/we will be taking breaks. The same moves are used in THE CRUCIBLE from Weeks 2/4, but in slightly different order. There is a 30-sec break after each move. No army crawls between moves THIS CRUCIBLE presumably due to all of the extra reps. The exercises include 1) sprinter hop 100 reps each side, 2) diamond pushups 100 reps (seriously), 3) Arnold presses for 100 reps, 4) jump goblet squats for 100 reps, 5) T plank with dumbbell for 100 reps, 6) alternating floor presses in reverse tabletop 100 reps, 7) dumbbell jump lunge for 100 reps, and 8) slider pushup burpee for 100 reps. Amoila takes a short 30-sec break at 80 reps last move for some motivation to finish those last 20 reps with the crew. The cooldown involves shoulder pull, tricep, cobra, and child pose. 

This workout is NO JOKE and just watching everything unfold I have my doubts some of the cast did all 100 reps for all moves, but they are machines! 517 calories burned in 46.5 min with ave. and max heart rates of 151 and 187 bpm, respectively, with most of the workout in zone 4. This workout for me produced the highest calorie burn and highest max heart rate (187bpm!) The max heart rate was during the 100 reps of slider pushup burpees at the end. Instead of stopping at 80 reps with the crew, I pushed through without stopping. I was fatigued at 30 reps, but took it one at a time at a steady pace to hit 100. It was like 10 straight minutes of burpee push-ups with strength slides… Sweat was everywhere! All other moves I had to take breaks and weights were mostly lighter than previous CRUCIBLE versions Weeks 2/4 in the 8-15 pound dumbbell range. 100 reps is a lot and many of these moves work complementary muscles. The key is to hit all reps with good form. Also, you move from one exercise to the next with very little break whereas in Weeks 2/4 you get the active recovery with army crawl using sliders. Overall, I found the T plank dumbbell snatch as the most challenging this workout. Compared to Weeks 2 and 4 THE CRUCIBLE my heart rates and calories were mostly higher across the board for the Week 6 version. This is a KILLER workout. As a good military friend doing this program with me says, you must be an elite Navy Seal to get through some of these workouts without taking breaks.

Unsolicited advice: Go into The Crucible Week 6 knowing that you will take breaks. Be smart about your weights, 100 reps is a lot and you need to maintain proper, safe form. Take breaks. You will need to take breaks and that is okay. It is also okay to drop weights if it is too much during the sets. When you are doing a specific move for 100 reps it is like 5-10 min straight of that move so prepare for the long haul in each move. We are used to short bursts of moves in workouts and then we move on, but this is much different. And, have fun! It is crazy so just enjoy the experience of crazy. You won’t ever do anything like it again!

I am excited for RANGE AND REPAIR tomorrow plus the AFTER Fit Test. As always, I hope you are enjoying my 6 Weeks of THE WORK Review!! Be sure to click the CONTACT button below to message me about joining my private support group – TEAM RAGE Virtual Gym – for THE WORK and other health/fitness programs. Team support can be a game changer for progress, motivation, and results. Let’s do this! Rage. Become a Machine.

 

THE WORK Range and Repair Week 6

Described as,

“Enhance your recovery and exercise performance with mobility exercises designed to ease tension and increase range of motion from head to toe. Each one will have a different focus—hips, t-spine, shoulders/chest/biceps, hamstrings/calves/ankles, upper body, and lower body.”

Heart rate analysis data…

 

 

RANGE AND REPAIR Week 6. Last recovery workout and LAST official workout of my 6 WEEKS OF THE WORK Review!! Man, time flies. My results have been amazing as well as many of my TEAM RAGE members! The recovery and stretch is always needed in THE WORK program to finish the week well and provide a strong foundation to begin the next week (I will be starting Round 2 tomorrow!). The Week 6 edition includes focus on dynamic lower half stretch, flexibility, and mobility including 60-sec of alternating knee hug, alternating leg swings, 90-90 leg pivot rotation, FRC move each side, windshield wipers with chest on floor (lower back stretch), alternating plank leg drive to rotation and lunge hamstring stretch, crossover side-to-side lunge, heel to toe with resistance loop, lateral wide walk 4 steps with loop, loop squat, and one leg balance over hurdle with loop 60-sec each side to finish up THE WORK! I liked the one leg balance over hurdle with resistance loop. Awesome move that I will incorporate weekly moving forward. I expended 58 calories in 21 min with ave. and max heart rates of 90 and 110 bpm, respectively, with most of the workout in zones 0-1. The heart rate analysis for all of these RANGE AND REPAIR workouts are similar, and I liked this Week 6 version second only to the hip work Week 1. I used RANGE AND REPAIR Week 6 as a warmup before hitting the AFTER Fit Test for The 6 Weeks of THE WORK!!

 

THE WORK Fit Test AFTER

The Work fit test looks a lot like P90X and Insanity type fit tests. I am looking forward to the challenge and checking my progress vs. the BEFORE Fit Test now that I have graduated from The 6 Weeks of THE WORK!

Heart rate analysis data…

 

 

And the final test… THE WORK Fit Test after 6 Weeks of THE WORK!

THE WORK Fit Test is tough since there are 7 exercises with only a two minute break between (most moves go to max reps or timed). The relatively short rest makes it tough. The Work Fit Test involves…

Max reps standard push-up WITHOUT taking a break (Goal: Women 15 reps, Men 25 reps)

Rest 2 minutes

Max reps standard pull-ups (Goal: Women 1 rep, Men 4 reps)

*** Pull-ups are optional for the program, but I HIGHLY recommend getting a pull-up bar for max results and strength build 

***

Rest 2 minutes

Vertical jump (Goal: Women 12 in., Men 16 in.)

Rest 2 minutes

Max reps burpees in 1 minute (Goal: 22 reps)

Rest 2 minutes

Max time forearm plank with proper form (don’t let hips drop, Goal: 60 sec)

Rest 2 minutes

Max time wall sit (Goal: 60 sec)

Rest 2 minutes

Max time standing balance test each leg (Goal: 60 sec each leg)

 

Below is comparison between my BEFORE and AFTER fit test results for THE WORK…

Push-ups:

BEFORE = 62

AFTER = 72 (+10 reps)

Pull-ups (unassisted):

BEFORE = 30

AFTER = 35 (+5 reps)

Vertical jump:

BEFORE = 16.5”

AFTER = 18.5” (+2”)

Burpees in 1-min:

BEFORE = 30

AFTER = 32 (+2 reps)

Forearm plank:

BEFORE = 135 sec

AFTER = 160 sec (+25 sec)

Wall sit:

BEFORE = 95 sec

AFTER = 135 sec (+40 sec)

Leg balance:

BEFORE = 3 min+ each side

AFTER = 3 min+ each side

 

Impressive again… look at my calorie burn for the fit test with 231 calories in almost 29 minutes with ave. and max heart rates of 127 and 178 bpm, respectively, and most of the fit test in zones 1-2! The max heart rates were achieved during pull-ups and burpees again. The heart rate analysis results are similar compared to the BEFORE fit test. The results demonstrate my AFTER fit test numbers are improved relative to my BEFORE numbers, as expected, including +10 pushups (proper form and you stop counting when you have to take break, I could have busted out more with breaks), +5 pull-ups (wow, awesome for me!), +2 in vertical jump (hello, thanks weighted plyo moves), +2 burpees in one min (only so many you can do in 1-min), +25sec forearm plank, +40 sec wall sit, and 3 min + balance right and left leg each (I stopped again at 3 min, I could have gone way longer but you only need 60 sec to pass). 

And that is a wrap on THE WORK! What an experience, I am a big fan of this program and will start round 2 with TEAM RAGE tomorrow and hybrid after round 2 (join us)! Check out my summary of THE WORK at the top of this blog including charts and graphs on the program in addition to pros/cons from my perspective. Also watch for my hybrids with Body Beast and Transform :20. I hope you enjoyed my 6 Weeks of THE WORK Review. As always, thanks for reading my friends and keep up the good work!! Rage. Become a Machine. 

 

*****

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6 Weeks of THE WORK Review

6 Weeks of THE WORK Review

6 Weeks of THE WORK Review

Thank you for checking out my 6 Weeks of THE WORK Review!