i have been doing week 1,and3 of this and your navy seals abs workout for a about 3 weeks now and my abs are already abs are visible, i was never fat just wanted abs and this is heaping a lot , just want to say thanks
this fourth week it seems hard to get motivated don't have as strong a desire to get moving, but gonna push on through and see what week five brings....
Very good workout. I have been working out looking at your videos about six weeks and I am toning up nicely. I love all of your workouts. I cannot wait until your workout DVDs come out.
i want to start thsi workout. so do week one for one week? and how any times do i a set? and when i go into week 2 do i add one week one workout or just do week two by it self?
and one more question, do you exercise every day????????????
@daishalinton now if you are in great shape...then my suggestion is to try and see if you can do all of the weeks 1-12 within the 60 mins... but if you can't ...mix up weeks 1-4 and try it that way. Do them in different orders each session for the first week. Pre-load the 4 clips while you put on your workout clothing...let me know how it goes...no rest!!~ahmad
Man bro thanks for checking up...The workouts are great just sticking with the cardio for a few to try and drop my blood pressure....but damn who needs the p90x when we got you...great work outs man...its a part of my daily routine now...will keep you updated
WOOOOOHOOOO.. week 4 day 1.. yippieeeeeee... ahmed u rockk :) guys all this stuff is very easy u just gotta give half hour time to do this... come on jus start yo workout now.. i started 4 weeks ago n i m lovinggg it :)
I REALLY love doing your regimen. I began four weeks ago and I am already feeling and looking better than I have in years. I truly can't wait to see what I look and feel like when I get to week 12. Great job!
Now, what is the music on this video? I think it's wonderful and it helps a lot!
Thank you so much for providing me the inspiration and quality videos to facilitate me changing my life!
@aphillyate1 wow what a great comment to read!! The song btw way is by kanye west...called "workout plan"...funny huh? Keep me posted along your journey~ahmad
i ahve seen so many videos in youtube but i really like ur videos they r something feasible not like insanity ...which looks impossible and demotivates me..thanks for posting ahmad
Even though this might feel a little easier, still try to push hard...even try mixing up the previous week so that you are working out for the full 30-45 mins...or even 60! Amp it up...so proud you are in week 4!~ahmad
Lmao , i didnt stop , just giving my body a litle time to rejuvinate :) but i still do some of the workouts in his video , ill start again tomorrow . happy nu year
hahah , Ive been going through some personal issues so i stopped about 2 weeks ago :( lucky i havent lost myself completely but ima start whipping myself into shape for summer ..good to be back cap'n ahmad
ok.. i just did cardio and arms workout, followed by week 3 clip x 3 and week 4 clip x 4.. i also incorporated jumping rope throughout both clips.. i dont weigh myself because the scale is not my friend.. instead i look for changes in my body.. and I notice more definition in my arms and legs.. and definately I am stronger.. so that is motivation enough for me to keep goin..
the workouts are goin well.. i've incorporated alot of different things in them.. i definitely notice more strength and shrinkage in certain areas.. im pleased.. its not an over night process.. so patience is key.. thanks for caring
This is my first day of week 4! :)) During week 1: I lost 2lbs...week 2: I lost 2lbs also...in week 3: I lost 4lbs! This is fun I do the whole sets twice a day. I can't wait to see how much I lose this week. I hope I do of course! :)
Yes, my son and I are on week 4 (day 2) and we are motivated more than ever. Everybody out there keep up the good work, Yes you can do it with Ahmad!!!!!
I am happy to hear that you and your son are doing Ahmad's workouts! That's great! Ahmad is the best and he really helped me to get to where I am! I've been working out with him for 4 months now!
i gotta say working out with ahmad i have lost like alot of weight in a few weeks maybe close to 10 pounds. I started on week 5 work out for two weeks and I have done nothing extra except pull up bar stuff since i own no weights. I am stuck on this week until i could do 6 times as of today I've dont that twice which proves im in okay shape but want to get better next up week 4!!!!
Roughly 3 weeks off due to holiday and various other unavoidable reasons, but now Im back and ready to go. Didnt want to go straight back into W5 (especially since I struggled with it when Id had 4 weeks build up, 3 weeks off was never going to work). So, my plan for this week:
Each day I am going to jog/run (using Wii Fit as a guide), for 1 minute longer than the previous day, starting today with 5 mins. Then I am going do alternate days of W1-4 (including
W1 easy) and Billy Blanks Tae Bo (search youtube for it, its a great workout) 1-5. And throw in a bit of ab workout. Im also going to try and drink lots more water (easy at the moment in the summer heat!)
Today: 5 minute jog + W1-4 MTB Cardio. Duration: 31:33.
Sweating lots and have aching arms. Looking forward to tomorrow.
Hi Katie-Thanks for checkin in. I haven't fell off the face of the Earth I am still working hard every day. Aside from Ahmad's great workouts I like to incorporate other workouts. The last 4 or 5 days I have been doing those and I didn't post them. I just brought a tube with heavy resistance to use. I am going to ask Ahmad to put together a workout with tubing:)
I did 45 minutes of cardio as you have suggested. I did about 30 minutes of resistance and ab work did resistance. I have more time on Saturdays and Sundays. I took today off (Monday) because my arms were really sore.
hi misshaq ... =D ... just checkin' in to see how you are making out! where are you now? ... definitely update us and let us know how things are going! ~ hugs, katie
what was your total time...and did you stay in your maximum heart rate zone while doing the cardio? Work on trying to beat your old time with the resistance training...remember good form...~ahmad
misshaq......Looks like you had a great workout! Way to go! I think you are an inspiration for us all to keep going to have that kind of endurance. Way to go!
Wow girl! I can't keep up with you. I used to be able to do a bunch of workouts...but since i started Week 5....it kicked my butt this morning, Way to go misshaq!
I did want to say on Week 5.....the only part I really struggled with was the slower burpee. I could not do the push-up part of it, so i did everything else, except the pushup in that exercise. I loveeeeee floor jacks and double dutching, by the way!
Thanks Anna! Tomorrow...I will just be doing Week 5 and not bopping around like that. I am glad to know i can do Week 5, 6 and 7. I will continue to work on being able to do a REAL push-up....so i can do a proper burpee.
I decided to try something different today. Today is Week 4-Day 7. It marks a whole month that i have been working out. SOOOOO...I decided to give all 7 weeks a shot, including the alternative Week 1, if you are sore from the other week 1 workout. That is 8 workouts for a total of 40 mins. One rep of each week. OH MY WORD......What a workout! I am dripping and I mean dripping with sweat. Tomorrow starts Week 5 for me.
Great workout, misshaq! Feels good to workout, doesn't it? I woke up really not feeling very good and debated on whether to workout or not. I went ahead and did my workout! Glad I did!
You are right about that! I think it really feels good....when you first do a workout and can't hardly get through it and then a few days later....you find that it's much easier than it was before. Thanks misshaq!
It is just awesome to me....to be this enthusiastic about working out and being healthy. A year ago....i would have laughed in your face...if you told me i would be addicted to Fitness! I love seeing other people pushing themselves a little further each time too!
Ahmad....just wondering...do you think you could make a circuit training video...where it combines cardio, strength and abs? I would really appreciate it! I am about 5 days from increasing my hand weights. Still working on getting up to 90 secs on the plank exercise too.
Thanks so much, Katie!! I am trying to do strength, cardio and abs for my workout!!!! Seems like that is really helping me to get results quicker....mixing it up like that.
that sounds like a really good plan sher! right now, it's all i can do to just keep up with wk 5 ... o_O ... but maybe, i'll be able to mix it up later on ... =D ... gives me something to think about!
Thanks Anna! I am really pushing myself, so that i can actually make it through week 5. I always like to watch the weeks ahead....so that I am prepared.
i absolutlt loooove your workout videos, but could you do more of like a video on love handles? i saw your other one, and really liked it, do you have any other ideas? i would really love to see them:)
I absolutely LOVE this workout. Totally different from the last 3 week. It sure feels good to have 3 weeks behind me. I also did the Butt and Thigh exercises. 15 reps/2 sets. Did Week 1 2 times.
hi sher, congrats on finishing up the past 3 weeks!!!! that's wonderful!! you should be very happy with yourself =D ... i loved wk 4 too! ... which really helped since Ahmad had me repeat it in order to get ready for week 5! LOL ... keep up the super great work! ~ hugs, katie
did i say this somewhere before (sorry if is did) ... but, i started with partial push-ups every other day in wk 4 to help me get ready for wk5. so sher, maybe each day you should try to do a push-up and keep adding a second and third and fourth ... by the end of the week you'll be sooo surprised at how many you can do!!
W4/D2 - Just catching up from Sunday & Monday.. the first and second days of week four! It feels good to be into a new routine.. Sunday was 4/week 4 + 1/week 3.. Monday was 5/week 4 + 1/week 2.
Feeling pretty good throughout.. though my triceps are now hosting Mr. Burn. :P
W4/D5 - Updating for Wednesday & Thursday. Yesterday I hit a wall and only made it through half the cardio, which I wasn't too happy with. I did my ab work, but the cardio felt really weak. :(
Today was much better, I was feeling a lot stronger and coordinated with the cardio aspect - I did 6/week 4 + 1/week 2 + 1/week 3.
hi beautythesis ..=] .. sorry to hear you had a bad day but you clearly picked yourself right up! you did a fantastic job yesterday! wow! ... great going! ... =D
Wowee, pushed hard today through 10 reps of W4 (possibly too much, got a little repetitive), then did one rep from W1, 2 and 3. something like 1:04mins 20 seconds. Now ive finished I feel much better than I expected, especially during the W4 reps which seemed to go on for an age (which I guess they did). My shoulders ache, but not terribly. Goodbye Easy. Tomorrow I tackle Moderate, slightly worryingly I will have to do it in more like 12 hours than 24, but hey, I feel ready (I think :S!)
congratulations!!!!! finishing week 4 is quite an accomplishment and you totally did it with zest, anna! ... awesome! ... you've totally got week 5 beat! don't you worry! ... =D
with this new week you will need to work on mastering those tough or seemingly impossible moves...patience and just trying the new stuff will decrease the learning curve. You want to revisit the previous weeks to keep your strength and endurance building. Keep us posted!
arms, calves & quads burning, knees creaking, lungs puffing, shoulders aching, everywhere dripping with sweat. I think it was yesterdays lack of W2 which pleased my body, rectified that today. I was amazed yesterday at how much more I had to give in the jogging parts of worlds fastest than when Ive tried it previously.
Graduation to moderate W5 is starting to poke its head over the horizon. Day 7 is just around the corner.
GREAT news today. got through 6 reps of W4, and my arms were only just starting to give out during the killer swimmers! :D followed up with 2 reps W3, and I feel really good! sweating, but my arms aren't aching half as much as they were the last couple of days (though now the adrenaline is settling down a bit they are starting to burn slightly).
it doesn't feel right to feel so good at the end, gonna go do a couple of rounds of 'worlds fastest...' just for good measure.
ahmad! what have you done to me? you've turned me into a self-torturer! i've gone mad.
D4 brought with it another 3 reps navy seals.
5 reps W4, 2 (!) reps W2. by the swimmers in rep 5 i could barely feel my arms they burned so much. and by the end of the W2 reps they ache like crazy, along with my neck and my legs are stiff.
jeez. thought i was tired yesterday, that's nothing compared with today!
D3 navy seals (against my abs' better judgement). then W4, tired by rep 4 (more tired than ever before mid-set,) but playlist said 5 times, plus a WK2 rep. those last jumping jacks left me puffing longer than usual.
W5:D7 ... okay, so i finished my second round of week 4 and will TRY week 5 again tomorrow! ... lol ...today i did 3 reps of wk 4 followed by 2 reps of wk 3 and SEVEN partial push-ups followed by a second rep of 5 partial push-ups 10 minutes later!!!! WOW ... i'm really amazed at myself =D ... hahaha ... be back tomorrow! ... =}
That's wonderful!! You see how you are improving!! Pretty soon...WATCH you will be doing several sets of week 5 workout. I was thinking of making a slightly different week 5 cardio clip just in case others might run into the same push-up issue..but you know your post just made me think twice...lol
HAHA ... no way! ... that cracks me right up! ... =D ... well, i'm sure it's for the best. if you had a different video i would NOT have pushed myself to try push-ups! so, it's good (i think!) ...o_O ... hehehe
W5:D5 ... phew! ... another day in ... =D ... i did 3 reps of wk 4 and 2 reps of wk 3 today! i'm totally tuckered out and sweating like a pig! haha ... plus, i've been trying to do partial push-ups every other day, and today i did FIVE partial push-ups! WOW ..=0.. lol ... so, i'm improving =} slowly but surely! yeah! ~ see you tomorrow (same time/same place ;-P ...) ~hehe~
W5:D4 ... wow, i'm half way through this week! that's awesome! ... i've kept my heart rate in it's max zone and am sweating like a pig! lol ... =D ... plus no eating before and waiting for an hour afterwards before i do. i'm really feeling it in my legs, tush and abs ~ all are tightening up ("under the fat" as someone else said on one of the previous weeks! LOL) ... yeah! ... =} ~ be back tomorrow!
W5:D3 ... aaahhh ... i'm totally tuckered out today! i gave it 110% and it shows! it's not a wonder i wasn't ready for week 5 ... =0! i don't think i really pushed through week 4 to begin with ~ i just thought i had! ~ LOL ~ ... =D ... i'll try to post a weekly update before the end of the day! and ahmad, thanks sooo much for your help and encouragment! you ROCK!! ~ katie
W5:D2 ... i did just as you said ahmad ~ i started back on week 4 and followed it with a rep from week 3. plus, i gave her all i had =D ... kept my heart rate in the max zone and lifted my legs as high as yours! lol ... it definitely was a good workout. see you the same time and place tomorrow ... =} ... ~ katie
W4D7: ... WOW! another week down! amazing!!! ... =D ... i picked up the pace again, stayed in my max hrz and followed 3 reps of w4 with 2 reps of w3. (plus, i'm on an empty stomach and wont eat until my hour is up!) i feel totally worked out from head to toe! lol ... =} ... aaaahhhhh and tomorrow i start week FIVE!!! i'm so nervous! hahahaha =S
W4D6: ... done! ... =D ... i had a little trouble today because my achilles heal was bothering me ~ i guess it's time i put my sneaks on when going through the routine, eh ... =( ... aaahhhh, i hate to wear them! ! ... but enough whinning from me =D .. i followed 3 reps of W4 with a rep from W2 and it was easier this time! i'm beat but not as much as yesterday =D hahaha ... oh, and i kept in my max HRZ!!! plus, i didn't eat anything before and i wont eat anything until my hour is up! yeah! =}
W4D5: ... wow ... i am totally beat today! lol ... i definitely picked up the pace and was better coordinated! (i'm such a joke! lol) ... i really felt it in my legs today for some reason. and, crazy me, followed these three reps from week 4 with another rep from week 2! hahaha ... =D and now my legs have had it! ,,, just 2 more days ahmad and i move on to week FIVE!!!!!! amazing, eh? ... yeah!
W4D4: ... yeah! i just finished 3 reps of week 4 and 1 rep of week 2! ... week 2 was actually a little easier to do this time but it amazes me that i ever did three reps of it when i was going through week 2! LOL ... =D ... i'm beat, sweating like a pig and my legs are pretty sore but i'm happy. i feel like i've accomplished something for myself =} ... it's a great feeling. see you same time and place tomorrow! ... hehehe .... =D
W4D3: ...yeah! another day down! ... woohoo ... can i say this again? i really am ENJOYING week 4! i think that's crazy but it's true! i actually look forward to the routine =D ... awesome! ~ i followed it again with a one rep from week 1. i could feel all the muscles in my shoulders and upper arms tighten up at the end of the routine Ahmad. is that a good thing?
W4D2: .... i had no trouble motivating myself today. this is super great! LOL ... =D ... i kept in my max heart rate zone, picked up the pace, did three reps and followed (again) with a rep from week 1 ~ the only trouble is that i have such poor coordination i have trouble keeping up with you sometimes! ... hehehe =P ... by the end of the week i'll have it down! LOL
W4D7: .... wow, i just finished my first go at week 4 and i really liked it! LOL ... i did 3 reps and followed it with 1 rep from week 1. i felt it in my shoulders, sides, tush and my upper leg (and inner thigh) too! ... plus, i LOVE the music for this week!!!! ... i <3 week 4! and all your hard work Ahmad!!!
the music is just fine, your music choices are so good so tonic :) pls keep up! you are doin a remarkable job here. i am followin up and will be.. I just start easy cardio week 1 and these helpful videos so important for me. thanx dude
hey Ahmad the workout is going excellent, i've continued the workouts as of now and i;m about to start week 5 but i need some help with my lower body, i feel most of this in my upper body can you help me???? thanks
should i do this every day? and how many minutes?
adrian18825 2 months ago in playlist More videos from makingthebest09
how many times a week do i do this?
Fallboy7654321 10 months ago
@Fallboy7654321 You do this 3-4 times a day for a week.
theguyfromhell99 10 months ago
what's your facebook?? Universal Strength is our's
jainiselisha 11 months ago
how long are we meant to be doing each set for?
TopShooter777 1 year ago
i have been doing week 1,and3 of this and your navy seals abs workout for a about 3 weeks now and my abs are already abs are visible, i was never fat just wanted abs and this is heaping a lot , just want to say thanks
juggalo198823 1 year ago
@juggalo198823 good work!
LUFCRACE 1 year ago
This has been flagged as spam show
i doing one set of week four + one set of week three each day, is this enough for burning fat?
hiddenzq 1 year ago
i doing one set of week four + one set of week three , is this enough for burning fat?
hiddenzq 1 year ago 5
this fourth week it seems hard to get motivated don't have as strong a desire to get moving, but gonna push on through and see what week five brings....
heavychevy1964 1 year ago
@heavychevy1964 how you going? still at it?
LUFCRACE 1 year ago
worked up a great sweat today, keep the vids coming and i'll continue to add to my work out. thanks again for the vids!!!!
heavychevy1964 1 year ago
Very good workout. I have been working out looking at your videos about six weeks and I am toning up nicely. I love all of your workouts. I cannot wait until your workout DVDs come out.
BlessedWoman7 1 year ago
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興奮してついコメントに書いちゃいました！！！
fightmusicful 1 year ago
<---DO NO'T CLICK!! IT"S HOT !!!!!
manyrapper 1 year ago
You have the best body..
I am going to try this, I need to
loose all the fat lol.x
QueinSiingah 1 year ago
i want to start thsi workout. so do week one for one week? and how any times do i a set? and when i go into week 2 do i add one week one workout or just do week two by it self?
and one more question, do you exercise every day????????????
daishalinton 1 year ago
@daishalinton now if you are in great shape...then my suggestion is to try and see if you can do all of the weeks 1-12 within the 60 mins... but if you can't ...mix up weeks 1-4 and try it that way. Do them in different orders each session for the first week. Pre-load the 4 clips while you put on your workout clothing...let me know how it goes...no rest!!~ahmad
makingthebest09 1 year ago
@makingthebest09
ok thanks for reply
daishalinton 1 year ago
Man bro thanks for checking up...The workouts are great just sticking with the cardio for a few to try and drop my blood pressure....but damn who needs the p90x when we got you...great work outs man...its a part of my daily routine now...will keep you updated
07bcarey 1 year ago
@07bcarey how's everything going with your fitness? Give me an update...~ahmad
makingthebest09 1 year ago
WOOOOOHOOOO.. week 4 day 1.. yippieeeeeee... ahmed u rockk :) guys all this stuff is very easy u just gotta give half hour time to do this... come on jus start yo workout now.. i started 4 weeks ago n i m lovinggg it :)
ishrattazeen 1 year ago
@ishrattazeen could not have wished for a better comment....thank you for the feedback...keep going with these clips, ok?~ahmad
makingthebest09 1 year ago
@makingthebest09 yup.. will do :)
ishrattazeen 1 year ago
I REALLY love doing your regimen. I began four weeks ago and I am already feeling and looking better than I have in years. I truly can't wait to see what I look and feel like when I get to week 12. Great job!
Now, what is the music on this video? I think it's wonderful and it helps a lot!
Thank you so much for providing me the inspiration and quality videos to facilitate me changing my life!
aphillyate1 1 year ago
@aphillyate1 wow what a great comment to read!! The song btw way is by kanye west...called "workout plan"...funny huh? Keep me posted along your journey~ahmad
makingthebest09 1 year ago
Your videos are so awesome and easy to follow. I can't say I miss the chatting either. Workout + music = great combination!
RoCoLaNe 1 year ago
i ahve seen so many videos in youtube but i really like ur videos they r something feasible not like insanity ...which looks impossible and demotivates me..thanks for posting ahmad
anchaldimri 1 year ago
3rd day on week 4 & still loving it big time ........
the great thing about these vid is that it's always changing
love it !!!!!!!!!! Eating is going well too 3 small good healthy meals really want to do well x R
ricenpeaz71 1 year ago
@ricenpeaz71 how are things going? Just checking...~ahmad
makingthebest09 1 year ago
1st day on week 4
going well xR
ricenpeaz71 2 years ago
Even though this might feel a little easier, still try to push hard...even try mixing up the previous week so that you are working out for the full 30-45 mins...or even 60! Amp it up...so proud you are in week 4!~ahmad
makingthebest09 2 years ago
ALMOST THERE!
:D
analove623 2 years ago
how was your workout and eating so far today? share with us...pretty please...it helps us all...~ahmad
makingthebest09 2 years ago
Done , onto week 5
GypsyFunk94 2 years ago
you seem to have stopped, did you make it? lol
LUFCRACE 2 years ago
Lmao , i didnt stop , just giving my body a litle time to rejuvinate :) but i still do some of the workouts in his video , ill start again tomorrow . happy nu year
GypsyFunk94 2 years ago
You back on board yet GypsyFunk94?
makingthebest09 2 years ago
hahah , Ive been going through some personal issues so i stopped about 2 weeks ago :( lucky i havent lost myself completely but ima start whipping myself into shape for summer ..good to be back cap'n ahmad
GypsyFunk94 2 years ago
to get your lower abs...use the clip called lower abs...and I think a few of my day 30 clips will help too!~ahmad
makingthebest09 2 years ago
onto week 4 oh yeh did this and 4 of week 3 i now weigh 97kg down from 16stone
boreded 2 years ago
how is everything going??~ahmad
makingthebest09 2 years ago
I like this one
lCodeZerol 2 years ago
cool!
makingthebest09 2 years ago
ok.. i just did cardio and arms workout, followed by week 3 clip x 3 and week 4 clip x 4.. i also incorporated jumping rope throughout both clips.. i dont weigh myself because the scale is not my friend.. instead i look for changes in my body.. and I notice more definition in my arms and legs.. and definately I am stronger.. so that is motivation enough for me to keep goin..
sexxybiggyal 2 years ago
how are the workouts going?
makingthebest09 2 years ago
the workouts are goin well.. i've incorporated alot of different things in them.. i definitely notice more strength and shrinkage in certain areas.. im pleased.. its not an over night process.. so patience is key.. thanks for caring
sexxybiggyal 2 years ago
my first day of week four =D... i havent seen much weight loss just 5 pounds according to the scale but i lost like 6 inches off my hips... yaaaay
CassiOsborne17 2 years ago
BlueSilence1985-------Wow...you are doing great! Aren't his workouts fun? I love them!!! Keep going!!
Sher
SherLynn40 2 years ago
This is my first day of week 4! :)) During week 1: I lost 2lbs...week 2: I lost 2lbs also...in week 3: I lost 4lbs! This is fun I do the whole sets twice a day. I can't wait to see how much I lose this week. I hope I do of course! :)
BlueSilence1985 2 years ago
Yes, my son and I are on week 4 (day 2) and we are motivated more than ever. Everybody out there keep up the good work, Yes you can do it with Ahmad!!!!!
Effect6280 2 years ago
I am happy to hear that you and your son are doing Ahmad's workouts! That's great! Ahmad is the best and he really helped me to get to where I am! I've been working out with him for 4 months now!
Sher
SherLynn40 2 years ago
i gotta say working out with ahmad i have lost like alot of weight in a few weeks maybe close to 10 pounds. I started on week 5 work out for two weeks and I have done nothing extra except pull up bar stuff since i own no weights. I am stuck on this week until i could do 6 times as of today I've dont that twice which proves im in okay shape but want to get better next up week 4!!!!
flstudio04 2 years ago 3
you did week 5 before you did week 4? that's backwards isn't it? lol
LUFCRACE 2 years ago
hey sher.. :), how bout if all weeks are pretty easy to about 4, could i start from week 4? tnx
franquee10 2 years ago
Yes start at the week that is a challenge for your level of fitness...ok?
makingthebest09 2 years ago
how do i get your ebook please
can i get it uk :)
532818 2 years ago
Yes...Ahmad gave you good advice. You want it to be a challenge. I was totally out of shape and had to start at week one.
Sher
SherLynn40 2 years ago
franquee10....how are your workouts coming along? If you need any help...just ask!
SherLynn40 2 years ago
OK guYs .. today my 1st day of wEEk 4 .. horrrayyyy .. btw i lost 6 pounds from the last 3 weeks :D
Blackyz1 2 years ago
Blackyz1....way to go for hanging in there. Keep up the good work and congratulations on losing 6 lbs. That's great...............Sher
SherLynn40 2 years ago
ty :)
Blackyz1 2 years ago
how's week 4 treating you?
LUFCRACE 2 years ago
I hope you are doing well! Did you start Week 2 yet?
Sher
SherLynn40 2 years ago
butt well and truly kicked! 6 minute jog followed by 43:47 Tae Bo.
LUFCRACE 2 years ago
Ok, Im BACK! And sweating hard!
Roughly 3 weeks off due to holiday and various other unavoidable reasons, but now Im back and ready to go. Didnt want to go straight back into W5 (especially since I struggled with it when Id had 4 weeks build up, 3 weeks off was never going to work). So, my plan for this week:
Each day I am going to jog/run (using Wii Fit as a guide), for 1 minute longer than the previous day, starting today with 5 mins. Then I am going do alternate days of W1-4 (including
LUFCRACE 2 years ago
Comment removed
LUFCRACE 2 years ago
W1 easy) and Billy Blanks Tae Bo (search youtube for it, its a great workout) 1-5. And throw in a bit of ab workout. Im also going to try and drink lots more water (easy at the moment in the summer heat!)
Today: 5 minute jog + W1-4 MTB Cardio. Duration: 31:33.
Sweating lots and have aching arms. Looking forward to tomorrow.
LUFCRACE 2 years ago
I love Tae Bo. It'll kick ur butt for sure!
SherLynn40 2 years ago
sure will :)
LUFCRACE 2 years ago
I am so happy to see you back, Anna! Wondered what happened to you!
SherLynn40 2 years ago
I would definitely hold off on Week 5...until you feel like you have gotten weeks 1 - 4 down again. I think you have a great plan!!!!
SherLynn40 2 years ago
whats the song? (kayne west)??
isjet 2 years ago
"the workout plan"
makingthebest09 2 years ago
Hi Katie-Thanks for checkin in. I haven't fell off the face of the Earth I am still working hard every day. Aside from Ahmad's great workouts I like to incorporate other workouts. The last 4 or 5 days I have been doing those and I didn't post them. I just brought a tube with heavy resistance to use. I am going to ask Ahmad to put together a workout with tubing:)
misshaq 2 years ago
Just saw this post...will do my day 6 of 30 day challenge clip with tubing...hope you are doing well:)~ahmad
makingthebest09 2 years ago
OK looking forward to it I will try it as soon as you post...have a great day!
misshaq 2 years ago
haha ... that's great news misshaq! ... awesome! ... keep up the fantastic work! ...=D ... ~ hugs, katie
oopspaw 2 years ago
I did 45 minutes of cardio as you have suggested. I did about 30 minutes of resistance and ab work did resistance. I have more time on Saturdays and Sundays. I took today off (Monday) because my arms were really sore.
misshaq 2 years ago
You are doing so well, misshaq. I always enjoy seeing what type of workout you do each day! Way to go...keep it up!
SherLynn40 2 years ago
hi misshaq ... =D ... just checkin' in to see how you are making out! where are you now? ... definitely update us and let us know how things are going! ~ hugs, katie
oopspaw 2 years ago
misshaq 2 years ago
what was your total time...and did you stay in your maximum heart rate zone while doing the cardio? Work on trying to beat your old time with the resistance training...remember good form...~ahmad
makingthebest09 2 years ago
Wow....i am impressed. Yes....I would like to know how long you worked out to do all of this. What was the total workout time? Nice job!
SherLynn40 2 years ago
Good Morning:
Lower Abs
Butt and thighs (booty burn lol)
Week 1 Cardio*1
Week 2 Cardio*1
Week 4 Cardio*1
Moderate *2
For some reason this particular combination had me sweating like I never have!
Have a great day!
misshaq 2 years ago
misshaq......Looks like you had a great workout! Way to go! I think you are an inspiration for us all to keep going to have that kind of endurance. Way to go!
Sher
SherLynn40 2 years ago
Wow girl! I can't keep up with you. I used to be able to do a bunch of workouts...but since i started Week 5....it kicked my butt this morning, Way to go misshaq!
SherLynn40 2 years ago
Good Day,
Day Two of Week 4:
Hour Glass *3
Lower Abs
Week 4 *3
Cardio Supplement *1
Cardio Week 1*1
Cardio Week 2*1
Moderate Cardio *2
Have a great day!
misshaq 2 years ago
I did want to say on Week 5.....the only part I really struggled with was the slower burpee. I could not do the push-up part of it, so i did everything else, except the pushup in that exercise. I loveeeeee floor jacks and double dutching, by the way!
SherLynn40 2 years ago
ha, well done! wait til you hit the third and fourth rep though, that's when it REALLY gets tough. keep it up!
LUFCRACE 2 years ago
Thanks Anna! Tomorrow...I will just be doing Week 5 and not bopping around like that. I am glad to know i can do Week 5, 6 and 7. I will continue to work on being able to do a REAL push-up....so i can do a proper burpee.
SherLynn40 2 years ago
i reckon i could do the burpees, if i hadn't had to do the in/out and squat jacks first! lol
LUFCRACE 2 years ago
HA HA !
SherLynn40 2 years ago
I decided to try something different today. Today is Week 4-Day 7. It marks a whole month that i have been working out. SOOOOO...I decided to give all 7 weeks a shot, including the alternative Week 1, if you are sore from the other week 1 workout. That is 8 workouts for a total of 40 mins. One rep of each week. OH MY WORD......What a workout! I am dripping and I mean dripping with sweat. Tomorrow starts Week 5 for me.
SherLynn40 2 years ago
Good Morning All
First Day Week Four:
Hour Glass (3 x)
Week 4 (3x)
Moderate Cardio (5x)
I will also do some power walking today!
Have a great day everyone!
misshaq 2 years ago
Great workout, misshaq! Feels good to workout, doesn't it? I woke up really not feeling very good and debated on whether to workout or not. I went ahead and did my workout! Glad I did!
SherLynn40 2 years ago
You get a tremendous feel of accomplishment when you push yourself and complete a challenging workout! Keep up the great work!
misshaq 2 years ago
You are right about that! I think it really feels good....when you first do a workout and can't hardly get through it and then a few days later....you find that it's much easier than it was before. Thanks misshaq!
SherLynn40 2 years ago
Love the enthusiasm in this post!
makingthebest09 2 years ago
It is just awesome to me....to be this enthusiastic about working out and being healthy. A year ago....i would have laughed in your face...if you told me i would be addicted to Fitness! I love seeing other people pushing themselves a little further each time too!
SherLynn40 2 years ago
Ahmad....just wondering...do you think you could make a circuit training video...where it combines cardio, strength and abs? I would really appreciate it! I am about 5 days from increasing my hand weights. Still working on getting up to 90 secs on the plank exercise too.
SherLynn40 2 years ago
W4-D6
Week 4 = 3x
Fastest Workout = 3x
Lower Abs = 3x
Plank = 60 secs - 3 times
SherLynn40 2 years ago
wow ... what a workout! sher, you are doing such an awesome job!!!! ... =D ... great going!
oopspaw 2 years ago
Thanks so much, Katie!! I am trying to do strength, cardio and abs for my workout!!!! Seems like that is really helping me to get results quicker....mixing it up like that.
SherLynn40 2 years ago
that sounds like a really good plan sher! right now, it's all i can do to just keep up with wk 5 ... o_O ... but maybe, i'll be able to mix it up later on ... =D ... gives me something to think about!
oopspaw 2 years ago
W4-D5
Week 4 = 4 times
How to build the best upper body = 10-reps/2-sets
Week 3 = 1 time
Cardio and Arms workout = 1 time
Plank exercise = 60 secs.
SherLynn40 2 years ago
Oops...the above workout was W4-D4.
SherLynn40 2 years ago
WHEW! Best workout yet! OH MY! I am sitting here completely drenched in sweat!
Week 4 = 4 times
The Easy Way Lower Abs= 2 times
Week 2 = 1 time
Butt and Thigh Exercises = 3 sets/10 reps
Partial push up = 11
Real push-up = 1/2 LOL I was doing good going down, but couldn't come back up! ha ha
SherLynn40 2 years ago
you're doing brilliantly! keep going.
LUFCRACE 2 years ago
W4-D3
Week 4 = 4 x
Week 1 = 1 x
Butt and Thighs workout = 2 reps...= 15 times each side
Partial Push-ups = 14
SherLynn40 2 years ago
Thanks Anna! I am really pushing myself, so that i can actually make it through week 5. I always like to watch the weeks ahead....so that I am prepared.
SherLynn40 2 years ago
yeah me too.
LUFCRACE 2 years ago
W4-D2
Quick Results workout = 1x
Week 4 = 3 x
partial push-ups =11
Fastest Workout = 1 x
SherLynn40 2 years ago
wow look at you go! well done. :D
LUFCRACE 2 years ago
I have been doing Ahmad's weekly workouts....along with his ab workout and butt and thing....i can tell you that my love handles are melting away!
SherLynn40 2 years ago
i absolutlt loooove your workout videos, but could you do more of like a video on love handles? i saw your other one, and really liked it, do you have any other ideas? i would really love to see them:)
dontlook4lovejustw8 2 years ago
I absolutely LOVE this workout. Totally different from the last 3 week. It sure feels good to have 3 weeks behind me. I also did the Butt and Thigh exercises. 15 reps/2 sets. Did Week 1 2 times.
SherLynn40 2 years ago
nice one! week 4 is cool coz you can mix it up a bit with the other weeks.
LUFCRACE 2 years ago
hi sher, congrats on finishing up the past 3 weeks!!!! that's wonderful!! you should be very happy with yourself =D ... i loved wk 4 too! ... which really helped since Ahmad had me repeat it in order to get ready for week 5! LOL ... keep up the super great work! ~ hugs, katie
oopspaw 2 years ago
Thanks so much, Katie! I am not starting Week 5, until i can do a push up! I better get working on these chicken arms of mine! LOL
SherLynn40 2 years ago
did i say this somewhere before (sorry if is did) ... but, i started with partial push-ups every other day in wk 4 to help me get ready for wk5. so sher, maybe each day you should try to do a push-up and keep adding a second and third and fourth ... by the end of the week you'll be sooo surprised at how many you can do!!
oopspaw 2 years ago
I am taking your advice and doing what you said! Thanks Katie!
SherLynn40 2 years ago
OHHHH...today is W4-D1. I'll let ya know how it goes!!!!
SherLynn40 2 years ago
W4/D2 - Just catching up from Sunday & Monday.. the first and second days of week four! It feels good to be into a new routine.. Sunday was 4/week 4 + 1/week 3.. Monday was 5/week 4 + 1/week 2.
Feeling pretty good throughout.. though my triceps are now hosting Mr. Burn. :P
beautythesis 2 years ago
well done!
LUFCRACE 2 years ago
I always get excited, when i start the next week!
SherLynn40 2 years ago
awesome! ... keep going! ... i really enjoyed week 4! ... =D
oopspaw 2 years ago
W4/D3 - Another late night workout for me, but another day finished. Today saw 5/week 4 + 1/week 1 + 1/week 3.
..and man did I ever feel the burn with the punch intervals from week 1.. whew!
beautythesis 2 years ago
W4/D5 - Updating for Wednesday & Thursday. Yesterday I hit a wall and only made it through half the cardio, which I wasn't too happy with. I did my ab work, but the cardio felt really weak. :(
Today was much better, I was feeling a lot stronger and coordinated with the cardio aspect - I did 6/week 4 + 1/week 2 + 1/week 3.
beautythesis 2 years ago
hi beautythesis ..=] .. sorry to hear you had a bad day but you clearly picked yourself right up! you did a fantastic job yesterday! wow! ... great going! ... =D
oopspaw 2 years ago
Wowee, pushed hard today through 10 reps of W4 (possibly too much, got a little repetitive), then did one rep from W1, 2 and 3. something like 1:04mins 20 seconds. Now ive finished I feel much better than I expected, especially during the W4 reps which seemed to go on for an age (which I guess they did). My shoulders ache, but not terribly. Goodbye Easy. Tomorrow I tackle Moderate, slightly worryingly I will have to do it in more like 12 hours than 24, but hey, I feel ready (I think :S!)
LUFCRACE 2 years ago
congratulations!!!!! finishing week 4 is quite an accomplishment and you totally did it with zest, anna! ... awesome! ... you've totally got week 5 beat! don't you worry! ... =D
oopspaw 2 years ago
with this new week you will need to work on mastering those tough or seemingly impossible moves...patience and just trying the new stuff will decrease the learning curve. You want to revisit the previous weeks to keep your strength and endurance building. Keep us posted!
makingthebest09 2 years ago
will do ahmad, thanks.
LUFCRACE 2 years ago
And I'm getting way too poetic about this, lol. Back in 24 hours for fun and muscle torture.
LUFCRACE 2 years ago
enjoy the journey...
makingthebest09 2 years ago
i am. not sure my legs are right now though.... lol
LUFCRACE 2 years ago
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LUFCRACE 2 years ago
3 reps navy seal, 8 reps W4 + 2 reps W3 + 1 rep W2
arms, calves & quads burning, knees creaking, lungs puffing, shoulders aching, everywhere dripping with sweat. I think it was yesterdays lack of W2 which pleased my body, rectified that today. I was amazed yesterday at how much more I had to give in the jogging parts of worlds fastest than when Ive tried it previously.
Graduation to moderate W5 is starting to poke its head over the horizon. Day 7 is just around the corner.
LUFCRACE 2 years ago
GREAT news today. got through 6 reps of W4, and my arms were only just starting to give out during the killer swimmers! :D followed up with 2 reps W3, and I feel really good! sweating, but my arms aren't aching half as much as they were the last couple of days (though now the adrenaline is settling down a bit they are starting to burn slightly).
it doesn't feel right to feel so good at the end, gonna go do a couple of rounds of 'worlds fastest...' just for good measure.
LUFCRACE 2 years ago
Keep setting that bar high! You have just made me want to do extra cardio for today...thanks for motivating me...lol...:)~ahmad
makingthebest09 2 years ago
extra cardio? and i thought i was the mad one! lol, back shortly with the D6 update.
LUFCRACE 2 years ago
wow, you must really be feeling and seeing a difference with all this hard work anna! you rock!
oopspaw 2 years ago
ahmad! what have you done to me? you've turned me into a self-torturer! i've gone mad.
D4 brought with it another 3 reps navy seals.
5 reps W4, 2 (!) reps W2. by the swimmers in rep 5 i could barely feel my arms they burned so much. and by the end of the W2 reps they ache like crazy, along with my neck and my legs are stiff.
it's good for me, right? cya'll tomorrow!
LUFCRACE 2 years ago
AWESOME! ... you are on fire Anna! ... =D
oopspaw 2 years ago
well my arms certainly were! D5 coming up shortly...
LUFCRACE 2 years ago
jeez. thought i was tired yesterday, that's nothing compared with today!
D3 navy seals (against my abs' better judgement). then W4, tired by rep 4 (more tired than ever before mid-set,) but playlist said 5 times, plus a WK2 rep. those last jumping jacks left me puffing longer than usual.
onto D4 :)
LUFCRACE 2 years ago
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LUFCRACE 2 years ago
W4:D2
i'm whacked and dripping in sweat. 4 reps W4, 2 reps W1. my arms don't like it.
LUFCRACE 2 years ago
oh, and my abs didn't like D2 of navy seals much either.
otherwise, i feel great :D lol
LUFCRACE 2 years ago
lol...how are the meals going after 12 pm? I am happy you did not let the seals get you:)
makingthebest09 2 years ago
wow, you are moving right along! this is fantastic!!! ... yeah! =D
oopspaw 2 years ago
uh oh, killer swimmers are back!
3 reps navy seals followed by W4:D1 with W1. my arms are achy. did i ever mention i hate those swimmers?
LUFCRACE 2 years ago
haha ... =D ... congrats on getting wk4 day 1 down even if the swimmers did kill! ... lol ... they do get easier on you! ... =}
oopspaw 2 years ago
yeah i remember, that week off didn't help though!
LUFCRACE 2 years ago
HAHAHA! ... anna, you are sooo funny!
oopspaw 2 years ago
i do try!
LUFCRACE 2 years ago
W5:D7 ... okay, so i finished my second round of week 4 and will TRY week 5 again tomorrow! ... lol ...today i did 3 reps of wk 4 followed by 2 reps of wk 3 and SEVEN partial push-ups followed by a second rep of 5 partial push-ups 10 minutes later!!!! WOW ... i'm really amazed at myself =D ... hahaha ... be back tomorrow! ... =}
oopspaw 2 years ago
That's wonderful!! You see how you are improving!! Pretty soon...WATCH you will be doing several sets of week 5 workout. I was thinking of making a slightly different week 5 cardio clip just in case others might run into the same push-up issue..but you know your post just made me think twice...lol
makingthebest09 2 years ago
HAHA ... no way! ... that cracks me right up! ... =D ... well, i'm sure it's for the best. if you had a different video i would NOT have pushed myself to try push-ups! so, it's good (i think!) ...o_O ... hehehe
oopspaw 2 years ago
W5:D6 ... did 3 reps of wk 4 and 2 reps of wk 3 today again! ... wow, what a work out. i'm totally feeling it ... =D ... lol
oopspaw 2 years ago
W5:D5 ... phew! ... another day in ... =D ... i did 3 reps of wk 4 and 2 reps of wk 3 today! i'm totally tuckered out and sweating like a pig! haha ... plus, i've been trying to do partial push-ups every other day, and today i did FIVE partial push-ups! WOW ..=0.. lol ... so, i'm improving =} slowly but surely! yeah! ~ see you tomorrow (same time/same place ;-P ...) ~hehe~
oopspaw 2 years ago
go katie!
LUFCRACE 2 years ago
haha ... =D
oopspaw 2 years ago
W5:D4 ... wow, i'm half way through this week! that's awesome! ... i've kept my heart rate in it's max zone and am sweating like a pig! lol ... =D ... plus no eating before and waiting for an hour afterwards before i do. i'm really feeling it in my legs, tush and abs ~ all are tightening up ("under the fat" as someone else said on one of the previous weeks! LOL) ... yeah! ... =} ~ be back tomorrow!
oopspaw 2 years ago
W5:D3 ... aaahhh ... i'm totally tuckered out today! i gave it 110% and it shows! it's not a wonder i wasn't ready for week 5 ... =0! i don't think i really pushed through week 4 to begin with ~ i just thought i had! ~ LOL ~ ... =D ... i'll try to post a weekly update before the end of the day! and ahmad, thanks sooo much for your help and encouragment! you ROCK!! ~ katie
oopspaw 2 years ago
W5:D2 ... i did just as you said ahmad ~ i started back on week 4 and followed it with a rep from week 3. plus, i gave her all i had =D ... kept my heart rate in the max zone and lifted my legs as high as yours! lol ... it definitely was a good workout. see you the same time and place tomorrow ... =} ... ~ katie
oopspaw 2 years ago
W4D7: ... WOW! another week down! amazing!!! ... =D ... i picked up the pace again, stayed in my max hrz and followed 3 reps of w4 with 2 reps of w3. (plus, i'm on an empty stomach and wont eat until my hour is up!) i feel totally worked out from head to toe! lol ... =} ... aaaahhhhh and tomorrow i start week FIVE!!! i'm so nervous! hahahaha =S
oopspaw 2 years ago
W4D6: ... done! ... =D ... i had a little trouble today because my achilles heal was bothering me ~ i guess it's time i put my sneaks on when going through the routine, eh ... =( ... aaahhhh, i hate to wear them! ! ... but enough whinning from me =D .. i followed 3 reps of W4 with a rep from W2 and it was easier this time! i'm beat but not as much as yesterday =D hahaha ... oh, and i kept in my max HRZ!!! plus, i didn't eat anything before and i wont eat anything until my hour is up! yeah! =}
oopspaw 2 years ago
W4D5: ... wow ... i am totally beat today! lol ... i definitely picked up the pace and was better coordinated! (i'm such a joke! lol) ... i really felt it in my legs today for some reason. and, crazy me, followed these three reps from week 4 with another rep from week 2! hahaha ... =D and now my legs have had it! ,,, just 2 more days ahmad and i move on to week FIVE!!!!!! amazing, eh? ... yeah!
oopspaw 2 years ago
W4D4: ... yeah! i just finished 3 reps of week 4 and 1 rep of week 2! ... week 2 was actually a little easier to do this time but it amazes me that i ever did three reps of it when i was going through week 2! LOL ... =D ... i'm beat, sweating like a pig and my legs are pretty sore but i'm happy. i feel like i've accomplished something for myself =} ... it's a great feeling. see you same time and place tomorrow! ... hehehe .... =D
oopspaw 2 years ago
W4D3: ...yeah! another day down! ... woohoo ... can i say this again? i really am ENJOYING week 4! i think that's crazy but it's true! i actually look forward to the routine =D ... awesome! ~ i followed it again with a one rep from week 1. i could feel all the muscles in my shoulders and upper arms tighten up at the end of the routine Ahmad. is that a good thing?
oopspaw 2 years ago
W4D2: .... i had no trouble motivating myself today. this is super great! LOL ... =D ... i kept in my max heart rate zone, picked up the pace, did three reps and followed (again) with a rep from week 1 ~ the only trouble is that i have such poor coordination i have trouble keeping up with you sometimes! ... hehehe =P ... by the end of the week i'll have it down! LOL
oopspaw 2 years ago
W4D7: .... wow, i just finished my first go at week 4 and i really liked it! LOL ... i did 3 reps and followed it with 1 rep from week 1. i felt it in my shoulders, sides, tush and my upper leg (and inner thigh) too! ... plus, i LOVE the music for this week!!!! ... i <3 week 4! and all your hard work Ahmad!!!
oopspaw 2 years ago
woops! ... that's supose to read W4D1! and not day 7!!! HAHAHA! ... =D
oopspaw 2 years ago
the music is just fine, your music choices are so good so tonic :) pls keep up! you are doin a remarkable job here. i am followin up and will be.. I just start easy cardio week 1 and these helpful videos so important for me. thanx dude
wtheaterwt 2 years ago
your good man keep up the good job .. but excuase me to say that the music sucks but otherwise everything is good :) thanks alot for helping others
abrar80 2 years ago
guess you are not a fan of kanye west...:)
makingthebest09 2 years ago
The music does not suck but to each its own.
misshaq 2 years ago
hey Ahmad the workout is going excellent, i've continued the workouts as of now and i;m about to start week 5 but i need some help with my lower body, i feel most of this in my upper body can you help me???? thanks
avadecastro 2 years ago