FBB Workout A summary

This week was the last of Stage 1 for the Female Body Breakthrough. I thought I would share the progression of this stage and where I ended up.

The goal of this stage was to do 2 to 3 sets of each exercise and do a maximum of 12 reps for each set.  Progress each workout with increasing a couple exercises in either weight or reps.  Pretty standard stuff.

This is the comparison of Workout A from week 1 to week 4,  which I completed 6 times.

Exercise Set/rep/weight Week 1 Set/rep/weight Week 4
Bird Dog 3 sets of 10 each side with body weight 3 sets of 10 each side with 8# DB
Forward Ball Roll 3 sets of 10 3 sets of 12
Step Ups 3 sets of 10 with 15# DBs 3 sets of 10 with 20# DBs on a higher step
Dumbbell 3-point row 3 sets of 10 with 15# DB 3 sets of 10 with 20# DB
Partial Co-contraction Lunge 3 sets of 10 each leg 3 sets of 12 each leg
Pushups 3 sets of 8 at incline 3 sets of 10 regular style
Hip-thigh Extension (single-leg bridge) 3 sets of 10 each leg 3 sets of 12 each leg
Reverse Dumbbell Fly 3 sets of 10 with 8# DBs 3 sets of 10 with 13# DBs

The way I worked this was to increase the reps to 12 with the weight, then the next time I would increase the weights and drop back down to 10 reps.

My thoughts? I made sure to really challenge myself for each workout and not phone it in. My goal is strength. I haven’t been in a formal gym in some time. Sometimes I looked in the mirror and was not totally happy with what I saw, but I tried to let that go. Some days are better than others, as you all know.

I was super, super happy to get back to doing military style pushups instead of inclines. It’s been a couple years since I have worked at them after I sprained my shoulder, partly from the injury and partly from laziness (being honest here).  I do have to admit that they are much harder now than they used to be for me, but I was doing them. I probably don’t go as low as I should, but just to be doing them normally is a big plus for me. 

Friday I will wrap up  Workout B of Stage 1.

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23 thoughts on “FBB Workout A summary

  1. debby

    “super super happy” and “military style pushups”–do those phrases really belong in the same sentence? LOL. I have been doing incline pushups for a while too (exact same reasons as you) and then I took this class where he spent almost an hour making us do different styles of pushups. Ouch. But in a good way.

    I related to so much of this post. The part about the mirror. Exactly.
    debby´s last blog post ..The Mudroom

  2. Fran

    Great progress Lori!

    I had to laugh at Debby about happy and pushups in the same sentence. I wouldn’t use those words together either 🙂 I suck at any kind of pushups but my strength is horrible too. Need to work on that.

    I get you at the mirror look. Same feelings here.
    Fran´s last blog post ..Sunday March 16, 2014: This and that

  3. Helen

    I can’t believe how much you’ve increased your weights in such a short time. Strong, indeed!

    I hate pushups. Never have been able to master the military style for some reason. I can a do a few – very poorly – but have not been able to get past 10 or so. Girly pushups I can do a hundred of. I’ve always wondered if it was bad form or my bad lower back that hinders me.
    Helen´s last blog post ..I’m Never Going to be the Runner I Want to Be

    1. Lori Post author

      One thing I have always been good at was building strength. Strength and endurance I am good at, not speed. LOL I don’t mess around when going for it. However, I will say my beginning weights were probably lighter than they needed to be, but I was testing the waters then since it had been so long.

  4. L

    I’ve been inspired by your posts lately, Lori, so I ordered the book and began some of the exercises last night. Wow, hard. I thought, I’m glad this is phase one–I am on the page for phase one exercises, right? Then I realized I was doing the warm ups. LOL I hope it gets easier soon. Thanks for blogging about your exercise program. I need to move my bum!
    L´s last blog post ..Here Kitty, Kitty

    1. Lori Post author

      Yeah, that warm up is hard LOL! It gets sort of easier because you get used to the workouts, but it is definitely challenging – or should be if you push yourself. Let me know if you have any questions! 😀

  5. emmaclaire

    I appreciate your workout summary, Lori. I’ve had The New Rules of Lifting for Women for 2 years now and have yet to take the plunge. No good reason other than fear of the unknown! Reading about your success with lifting (and how matter-of-fact you are about just going and doing it!) is inspiring to me. Now I need to just do it myself…

    1. Lori Post author

      I love NROLW! That was my first heavy lifting program and I was able to do about 3 chinups by the time I finished 😀

  6. Kim

    Wow – so awesome that you have increased weights and/or reps in every single exercise!!! Great job! Fun to see what other people do for their workouts.
    I think doing push-ups is a real boost!
    Kim´s last blog post ..Learning to Let Go

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