Brian's 12 Week PowerFlex Workout

[brianvw61265]

WEEK 1, DAY 1

Warm Up- From IPR

Forward Bend - 6 reps
Up, Over and Down - 6 reps per side
Side to Side Twist - 6 reps in each direction
Torso Circle - 6 reps in each direction
Tiger Bend Squats - 6 reps
Tiger Stretch Push Ups - 6 reps
Ab Double Curl - 6 Reps

PowerFlex Work Out

Panther Flex I - 20 reps (tough! I had to break into 1 set of 10 and 2 sets of 5)
Eagle Flex I - 15 reps
Bear Flex I - 10 reps
Gorilla Flex I - 10 reps
Bull Elk Flex I - 10 Reps

When I was finished with the above, I took a 30 minute brisk walk.

COMMENTS:
I could not believe the way I was sweating when I finished with the Power Flex exercises! :-) I was pleasantly surprised. I'm glad I used the Power Flex DVD; there is definitely nuances that I had missed from the book.

All in all, I feel great.

[brianvw61265]

WEEK 1, DAY 2

Warm Up- From IPR

Forward Bend - 6 reps
Up, Over and Down - 6 reps per side
Side to Side Twist - 6 reps in each direction
Torso Circle - 6 reps in each direction
Tiger Bend Squats - 6 reps
Tiger Stretch Push Ups - 6 reps
Ab Double Curl - 6 Reps

PowerFlex Work Out

Panther Flex I - 20 reps ( 1 x 12 and 1 x 8)
Eagle Flex I - 15 reps
Bear Flex I - 10 reps
Gorilla Flex I - 10 reps
Bull Elk Flex I - 10 Reps

When I was finished with the above, I took a 30 minute brisk walk.

COMMENTS:
I can't believe how quick this workout goes. Is it really possible to get results in such a short amount of time?

[JoeJustice]

[B]
COMMENTS:
I can't believe how quick this workout goes. Is it really possible to get results in such a short amount of time?

That depends entirely on whether or not you feel your muscles have been thoroughly worked. If you do the whole routine in 10 minutes and don't even break a sweat, then you need to go up a training level.

-Joe

[brianvw61265]

Hi, Joe --

No problem with the sweating...I was dripping by the time I finished. :-)

The workout DVDs I was using before I started the Power Flex course were nearly an hour long. It's a nice change of pace to have a shorter workout. Now I've got to lose the "longer = better" mindset.

Thanks for the feedback.

Brian

[brianvw61265]

WEEK 1, DAY 3

Warm Up- From IPR

Forward Bend - 7 reps
Up, Over and Down - 7 reps per side
Side to Side Twist - 7 reps in each direction
Torso Circle - 7 reps in each direction
Tiger Bend Squats - 7 reps
Tiger Stretch Push Ups - 7 reps
Ab Double Curl - 7 Reps

PowerFlex Work Out

Panther Flex I - 20 reps ( 1 x 15 and 1 x5)
Eagle Flex I - 15 reps
Bear Flex I - 10 reps
Gorilla Flex I - 10 reps
Bull Elk Flex I - 10 Reps

When I was finished with the above, I took a 30 minute brisk walk.

[JoeJustice]

Walking is a very good move. Though it doesn't burn as many calories as running, walking burns bodyfat more directly than running and doesn't require the recovery time that running does.

-Joe

[brianvw61265]

WEEK 1, DAY 4

Warm Up- From IPR

Forward Bend - 7 reps
Up, Over and Down - 7 reps per side
Side to Side Twist - 7 reps in each direction
Torso Circle - 7 reps in each direction
Tiger Bend Squats - 7 reps
Tiger Stretch Push Ups - 7 reps
Ab Double Curl - 7 Reps

PowerFlex Work Out

Panther Flex I - 20 reps ( 1 x 10 and 2 x5)
Eagle Flex I - 15 reps
Bear Flex I - 10 reps
Gorilla Flex I - 10 reps
Bull Elk Flex I - 10 Reps

Took a 30 minute brisk walk to finish the workout.

COMMENTS:
I can't believe how much I'm enjoying the walks. I've skipped yoga practice so far this week so I could go out and enjoy the beautiful weather. Maybe tomorrow I can hit the mat again. :-)

[brianvw61265]

WEEK 1, DAY 45

Warm Up- From IPR

Forward Bend - 7 reps
Up, Over and Down - 7 reps per side
Side to Side Twist - 7 reps in each direction
Torso Circle - 7 reps in each direction
Tiger Bend Squats - 7 reps
Tiger Stretch Push Ups - 7 reps
Ab Double Curl - 7 Reps

PowerFlex Work Out

Panther Flex I - 20 reps ( 1 x 13 and 1 x 7)
Eagle Flex I - 15 reps
Bear Flex I - 10 reps
Gorilla Flex I - 10 reps
Bull Elk Flex I - 10 Reps

Took a 30 minute brisk walk to finish the workout.

[brianvw61265]

WEEK 1, DAY 6

Warm Up- From IPR

Forward Bend - 8 reps
Up, Over and Down - 8 reps per side
Side to Side Twist - 8 reps in each direction
Torso Circle - 8 reps in each direction
Tiger Bend Squats - 8 reps
Tiger Stretch Push Ups - 8 reps
Ab Double Curl - 8 Reps

PowerFlex Work Out

Panther Flex I - 20 reps ( 1 x 13 and 1 x 7)
Eagle Flex I - 15 reps
Bear Flex I - 10 reps
Gorilla Flex I - 10 reps
Bull Elk Flex I - 10 Reps

Took a 30 minute brisk walk to finish the workout.

I'm going to take a rest day tomorrow, Sunday, 9/13/09

[stingray]

Good luck with the ab workout this week. Stick with it and be consistent.

[brianvw61265]

Thanks, Stingray.

[brianvw61265]

WEEK 2, DAY 1

Warm Up- From IPR

Forward Bend - 8 reps
Up, Over and Down - 8 reps per side
Side to Side Twist - 8 reps in each direction
Torso Circle - 8 reps in each direction
Tiger Bend Squats - 8 reps
Tiger Stretch Push Ups - 8 reps
Ab Double Curl - 8 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 12 and 1 x 8)
Eagle Flex I - 16 reps
Bear Flex I - 11 reps
Gorilla Flex I - 11 reps
Bull Elk Flex I - 11 Reps

Abs Workout

Dolphin Flex I - 15 reps
Dolphin Flex II - 25 reps
Shark Flex I - 10 reps
Shark Flex II - 20 reps
Dolphin Flex III - 25 reps

Took a 30 minute brisk walk to finish the workout.

Comments:
Oh, man. I can not believe how limited my ROM was for the Dolphin Flex II. I couldn't even go half way up. :-( Guess I've got something to work at.

[brianvw61265]

WEEK 2, DAY 2

Warm Up- From IPR

Forward Bend - 8 reps
Up, Over and Down - 8 reps per side
Side to Side Twist - 8 reps in each direction
Torso Circle - 8 reps in each direction
Tiger Bend Squats - 8 reps
Tiger Stretch Push Ups - 8 reps
Ab Double Curl - 8 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 14 and 1 x 6)
Eagle Flex I - 16 reps
Bear Flex I - 11 reps
Gorilla Flex I - 11 reps
Bull Elk Flex I - 11 Reps

Abs Workout

Dolphin Flex I - 15 reps
Dolphin Flex II - 25 reps
Shark Flex I - 10 reps
Shark Flex II - 20 reps
Dolphin Flex III - 25 reps

Took a 30 minute brisk walk to finish the workout.

[brianvw61265]

WEEK 2, DAY 3

Warm Up- From IPR

Forward Bend - 9 reps
Up, Over and Down - 9 reps per side
Side to Side Twist - 9 reps in each direction
Torso Circle - 9 reps in each direction
Tiger Bend Squats - 9 reps
Tiger Stretch Push Ups - 9 reps
Ab Double Curl - 9 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 14 and 1 x 6)
Eagle Flex I - 16 reps
Bear Flex I - 11 reps
Gorilla Flex I - 11 reps
Bull Elk Flex I - 11 Reps

Abs Workout

Dolphin Flex I - 15 reps
Dolphin Flex II - 25 reps
Shark Flex I - 10 reps
Shark Flex II - 20 reps
Dolphin Flex III - 25 reps

Took a 30 minute brisk walk to finish the workout.

[Greg Newton]

Hey Brian,

Everything looks good as to what you are doing; you are experimenting and finding out for yourself what works best. Everyone has had a starting point somewhere. But steady, consistant change over time is the key. Keep going and you will be surprised in a few months, very surprised in a year, and very confident as time goes on.

Greg Newton

[brianvw61265]

Hi, Greg --

Thanks for taking the time to check in and leaving words of encouragement.

I'm only in my 2nd week of the 12 week Power Flex prgram that John suggested, and I can already feel mu body changing. My wife commented that she can see some definition in my arms, and my pants are a little looser. I was going to wait for the 30th day to step on the scale, but I think I'm going to on the 15th day.

Thanks again, Greg...please feel free to leave feedback anytime.

Regards,
Brian

[brianvw61265]

WEEK 2, DAY 4

Warm Up- From IPR

Forward Bend - 9 reps
Up, Over and Down - 9 reps per side
Side to Side Twist - 9 reps in each direction
Torso Circle - 9 reps in each direction
Tiger Bend Squats - 9 reps x 2 sets
Tiger Stretch Push Ups - 9 reps x 2 sets
Ab Double Curl - 9 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 14 and 1 x 6)
Eagle Flex I - 16 reps
Bear Flex I - 11 reps
Gorilla Flex I - 11 reps
Bull Elk Flex I - 11 Reps

Abs Workout

Dolphin Flex I - 15 reps
Dolphin Flex II - 25 reps
Shark Flex I - 10 reps
Shark Flex II - 20 reps
Dolphin Flex III - 25 reps

Took a 30 minute brisk walk to finish the workout.

On a whim, I added a second set of Tiger Bend Squats and Tiger Stretch Push Ups during my warm up. I'm feeling stronger in those exercises and wanted to see my it went. I am sure I could do more, but don't want to push too far too fast.

[brianvw61265]

WEEK 2, DAY 5

Warm Up- From IPR

Forward Bend - 9 reps
Up, Over and Down - 9 reps per side
Side to Side Twist - 9 reps in each direction
Torso Circle - 9 reps in each direction
Tiger Bend Squats - 9 reps
Tiger Stretch Push Ups - 9 reps
Ab Double Curl - 9 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 14 and 1 x 6)
Eagle Flex I - 16 reps
Bear Flex I - 11 reps
Gorilla Flex I - 11 reps
Bull Elk Flex I - 11 Reps

Abs Workout

Dolphin Flex I - 15 reps
Dolphin Flex II - 25 reps
Shark Flex I - 10 reps
Shark Flex II - 20 reps
Dolphin Flex III - 25 reps

Took a 30 minute brisk walk to finish the workout.

Today I felt like I made an improvement in my range of motion on the Dolphin Flex II. I think I'm going to carry this one ab exercise over into the upcoming workouts.

[brianvw61265]

WEEK 2, DAY 6

I woke up this morning and took a 30 minute walk. My workout was later in the afternoon.

Warm Up- From IPR

Forward Bend - 10 reps
Up, Over and Down - 10 reps per side
Side to Side Twist - 10 reps in each direction
Torso Circle - 10 reps in each direction
Tiger Bend Squats - 10 reps
Tiger Stretch Push Ups - 10 reps
Ab Double Curl - 10 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 14 and 1 x 6)
Eagle Flex I - 16 reps
Bear Flex I - 11 reps
Gorilla Flex I - 11 reps
Bull Elk Flex I - 11 Reps

Abs Workout

Dolphin Flex I - 15 reps
Dolphin Flex II - 25 reps
Shark Flex I - 10 reps
Shark Flex II - 20 reps
Dolphin Flex III - 25 reps

Took a 30 minute brisk walk to finish the workout. Couldn't tell you the last time i walked for an hour in one day. :-)

[brianvw61265]

WEEK 3, DAY 1

Warm Up- From IPR

Forward Bend - 10 reps
Up, Over and Down - 10 reps per side
Side to Side Twist - 10 reps in each direction
Torso Circle - 10 reps in each direction
Tiger Bend Squats - 10 reps
Tiger Stretch Push Ups - 10 reps
Ab Double Curl - 10 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 15 and 1 x 5)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

Took a 30 minute brisk walk to finish the workout.

[brianvw61265]

Hey, All --

We're on vacation in Colorado this week, and have had limited internet access. Hate to say it, but have only worked out twice so far. :-( I will repeat Week 3 next week.

More soon.

[brianvw61265]

WEEK 3, DAY 1

Warm Up- From IPR

Forward Bend - 10 reps
Up, Over and Down - 10 reps per side
Side to Side Twist - 10 reps in each direction
Torso Circle - 10 reps in each direction
Tiger Bend Squats - 10 reps
Tiger Stretch Push Ups - 10 reps
Ab Double Curl - 10 Reps

Chest Work Out

Panther Flex I - 20 reps ( 1 x 15 and 1 x 5)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

Took a 20 minute brisk walk to finish the workout.

[brianvw61265]

WEEK 3, DAY 2

Warm Up- From IPR

Forward Bend - 10 reps
Up, Over and Down - 10 reps per side
Side to Side Twist - 10 reps in each direction
Torso Circle - 10 reps in each direction
Tiger Bend Squats - 10 reps
Tiger Stretch Push Ups - 10 reps
Ab Double Curl - 10 Reps

Chest Work Out

Panther Flex I - 21 reps ( 3 x 7)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

Took a 30 minute brisk walk to finish the workout.

[brianvw61265]

WEEK 3, DAY 3

Warm Up- From IPR

Forward Bend - 11 reps
Up, Over and Down - 11 reps per side
Side to Side Twist - 11 reps in each direction
Torso Circle - 11 reps in each direction
Tiger Bend Squats - 11 reps
Tiger Stretch Push Ups - 11 reps
Ab Double Curl - 11 Reps

Chest Work Out

Panther Flex I - 24 reps ( 3 x 8)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

Took a 30 minute brisk walk to finish the workout.

[brianvw61265]

WEEK 3, DAY 4

Warm Up- From IPR

Forward Bend - 11 reps
Up, Over and Down - 11 reps per side
Side to Side Twist - 11 reps in each direction
Torso Circle - 11 reps in each direction
Tiger Bend Squats - 11 reps
Tiger Stretch Push Ups - 11 reps
Ab Double Curl - 11 Reps

Chest Work Out

Panther Flex I - 24 reps ( 3 x 8)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

No walk today...it was raining pretty hard.

[brianvw61265]

WEEK 3, DAY 5

Warm Up- From IPR

Forward Bend - 11 reps
Up, Over and Down - 11 reps per side
Side to Side Twist - 11 reps in each direction
Torso Circle - 11 reps in each direction
Tiger Bend Squats - 11 reps
Tiger Stretch Push Ups - 11 reps
Ab Double Curl - 11 Reps

Chest Work Out

Panther Flex I - 24 reps ( 3 x 8)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

After my workout this afternoon,I bundled up and walked for 30 minutes in the rain and temp in the lower 50's. It felt pretty good, and I'm really glad I did it.

[brianvw61265]

WEEK 3, DAY 6

Warm Up- From IPR

Forward Bend - 12 reps
Up, Over and Down - 12 reps per side
Side to Side Twist - 12 reps in each direction
Torso Circle - 12 reps in each direction
Tiger Bend Squats - 12 reps
Tiger Stretch Push Ups - 12 reps
Ab Double Curl - 12 Reps

Chest Work Out

Panther Flex I - 24 reps ( 3 x 8)
Eagle Flex I - 17 reps
Bear Flex I - 12 reps
Gorilla Flex I - 12 reps
Bull Elk Flex I - 12 Reps

Spine and Neck Work Out

Eel Flex I - 10 reps
Eel Flex II - 5 reps
Alligator Flex I - 15 reps
Alligator Flex II - 10 reps
Eel Flex III - 10 reps

Bull Flex I - 5 reps
Bull Flex II - 5 reps
Bull Flex III - 10 reps
Giraffe Flex I - 10 reps
Giraffe Flex II - 10 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 4, DAY 1

Warm Up- From IPR

Forward Bend - 12 reps
Up, Over and Down - 12 reps per side
Side to Side Twist - 12 reps in each direction
Torso Circle - 12 reps in each direction
Tiger Bend Squats - 12 reps
Tiger Stretch Push Ups - 12 reps
Ab Double Curl - 12 Reps

Chest Work Out

Panther Flex I - 27 reps ( 3 x 9)
Eagle Flex I - 18 reps
Bear Flex I - 13 reps
Gorilla Flex I - 13 reps
Bull Elk Flex I - 13 Reps

Back Work Out

Horse Flex I - 10 reps
Horse Flex II - 10 reps
Horse Flex III - 5 reps
Horse Flex IV - 5 reps
Mule Flex I - 5 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 4, DAY 2

Warm Up- From IPR

Forward Bend - 12 reps
Up, Over and Down - 12 reps per side
Side to Side Twist - 12 reps in each direction
Torso Circle - 12 reps in each direction
Tiger Bend Squats - 12 reps
Tiger Stretch Push Ups - 12 reps
Ab Double Curl - 12 Reps

Chest Work Out

Panther Flex I - 27 reps ( 3 x 9)
Eagle Flex I - 18 reps
Bear Flex I - 13 reps
Gorilla Flex I - 13 reps
Bull Elk Flex I - 14 Reps

Back Work Out

Horse Flex I - 10 reps
Horse Flex II - 10 reps
Horse Flex III - 5 reps
Horse Flex IV - 5 reps
Mule Flex I - 5 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 4, DAY 3

Warm Up- From IPR

Forward Bend - 13 reps
Up, Over and Down - 13 reps per side
Side to Side Twist - 13 reps in each direction
Torso Circle - 13 reps in each direction
Tiger Bend Squats - 13 reps
Tiger Stretch Push Ups - 13 reps
Ab Double Curl - 13 Reps

Chest Work Out

Panther Flex I - 27 reps ( 3 x 9)
Eagle Flex I - 18 reps
Bear Flex I - 13 reps
Gorilla Flex I - 13 reps
Bull Elk Flex I - 14 Reps

Back Work Out

Horse Flex I - 10 reps
Horse Flex II - 10 reps
Horse Flex III - 5 reps
Horse Flex IV - 5 reps
Mule Flex I - 5 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 4, DAY 4

Warm Up- From IPR

Forward Bend - 13 reps
Up, Over and Down - 13 reps per side
Side to Side Twist - 13 reps in each direction
Torso Circle - 13 reps in each direction
Tiger Bend Squats - 13 reps
Tiger Stretch Push Ups - 13 reps
Ab Double Curl - 13 Reps

Chest Work Out

Panther Flex I - 27 reps ( 3 x 9)
Eagle Flex I - 18 reps
Bear Flex I - 13 reps
Gorilla Flex I - 13 reps
Bull Elk Flex I - 14 Reps

Back Work Out

Horse Flex I - 10 reps
Horse Flex II - 10 reps
Horse Flex III - 5 reps
Horse Flex IV - 5 reps
Mule Flex I - 5 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 4, DAY 5

Warm Up- From IPR

Forward Bend - 13 reps
Up, Over and Down - 13 reps per side
Side to Side Twist - 13 reps in each direction
Torso Circle - 13 reps in each direction
Tiger Bend Squats - 13 reps
Tiger Stretch Push Ups - 13 reps
Ab Double Curl - 13 Reps

Chest Work Out

Panther Flex I - 27 reps ( 3 x 9)
Eagle Flex I - 18 reps
Bear Flex I - 13 reps
Gorilla Flex I - 13 reps
Bull Elk Flex I - 14 Reps

Back Work Out

Horse Flex I - 10 reps
Horse Flex II - 10 reps
Horse Flex III - 5 reps
Horse Flex IV - 5 reps
Mule Flex I - 5 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 4, DAY 6

Warm Up- From IPR

Forward Bend - 14 reps
Up, Over and Down - 14 reps per side
Side to Side Twist - 14 reps in each direction
Torso Circle - 14 reps in each direction
Tiger Bend Squats - 14 reps
Tiger Stretch Push Ups - 14 reps
Ab Double Curl - 14 Reps

Chest Work Out

Panther Flex I - 27 reps ( 3 x 9)
Eagle Flex I - 18 reps
Bear Flex I - 13 reps
Gorilla Flex I - 13 reps
Bull Elk Flex I - 14 Reps

Back Work Out

Horse Flex I - 10 reps
Horse Flex II - 10 reps
Horse Flex III - 5 reps
Horse Flex IV - 5 reps
Mule Flex I - 5 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 5, DAY 1

Warm Up- From IPR

Forward Bend - 14 reps
Up, Over and Down - 14 reps per side
Side to Side Twist - 14 reps in each direction
Torso Circle - 14 reps in each direction
Tiger Bend Squats - 14 reps
Tiger Stretch Push Ups - 14 reps
Ab Double Curl - 14 Reps

Chest Work Out

Panther Flex I - 30 reps ( 3 x 10)
Eagle Flex I - 19 reps
Bear Flex I - 14 reps
Gorilla Flex I - 14 reps
Bull Elk Flex I - 16 Reps

Leg Work Out

Frog Flex I - 25 reps
Frog Flex II - 10 reps
Kangaroo Flex I - 5 reps
Frog Flex III - 10 reps
Kangaroo Flex II - 20 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 5, DAY 2

Warm Up- From IPR

Forward Bend - 14 reps
Up, Over and Down - 14 reps per side
Side to Side Twist - 14 reps in each direction
Torso Circle - 14 reps in each direction
Tiger Bend Squats - 14 reps
Tiger Stretch Push Ups - 14 reps
Ab Double Curl - 14 Reps

Chest Work Out

Panther Flex I - 30 reps ( 3 x 10)
Eagle Flex I - 19 reps
Bear Flex I - 14 reps
Gorilla Flex I - 14 reps
Bull Elk Flex I - 16 Reps

Leg Work Out

Frog Flex I - 25 reps
Frog Flex II - 10 reps
Kangaroo Flex I - 5 reps
Frog Flex III - 10 reps
Kangaroo Flex II - 20 reps

Finished up with a 30 minute walk.
__________________

[brianvw61265]

WEEK 5, DAY 3

Warm Up- From IPR

Forward Bend - 15 reps
Up, Over and Down - 15 reps per side
Side to Side Twist - 15 reps in each direction
Torso Circle - 15 reps in each direction
Tiger Bend Squats - 15 reps
Tiger Stretch Push Ups - 15 reps
Ab Double Curl - 15 Reps

Chest Work Out

Panther Flex I - 30 reps ( 3 x 10)
Eagle Flex I - 19 reps
Bear Flex I - 14 reps
Gorilla Flex I - 14 reps
Bull Elk Flex I - 16 Reps

Leg Work Out

Frog Flex I - 25 reps
Frog Flex II - 10 reps
Kangaroo Flex I - 5 reps
Frog Flex III - 10 reps
Kangaroo Flex II - 20 reps

Finished up with a 30 minute walk.

[brianvw61265]

WEEK 5, DAY 4

Warm Up- From IPR

Forward Bend - 15 reps
Up, Over and Down - 15 reps per side
Side to Side Twist - 15 reps in each direction
Torso Circle - 15 reps in each direction
Tiger Bend Squats - 15 reps
Tiger Stretch Push Ups - 15 reps
Ab Double Curl - 15 Reps

Chest Work Out

Panther Flex I - 30 reps ( 3 x 10)
Eagle Flex I - 19 reps
Bear Flex I - 14 reps
Gorilla Flex I - 14 reps
Bull Elk Flex I - 16 Reps

Leg Work Out

Frog Flex I - 25 reps
Frog Flex II - 10 reps
Kangaroo Flex I - 5 reps
Frog Flex III - 10 reps
Kangaroo Flex II - 20 reps

No walk today due to bad weather.

[brianvw61265]

WEEK 5, DAY 5

Warm Up- From IPR

Forward Bend - 15 reps
Up, Over and Down - 15 reps per side
Side to Side Twist - 15 reps in each direction
Torso Circle - 15 reps in each direction
Tiger Bend Squats - 15 reps
Tiger Stretch Push Ups - 15 reps
Ab Double Curl - 15 Reps

Chest Work Out

Panther Flex I - 30 reps ( 3 x 10)
Eagle Flex I - 19 reps
Bear Flex I - 14 reps
Gorilla Flex I - 14 reps
Bull Elk Flex I - 16 Reps

Leg Work Out

Frog Flex I - 25 reps
Frog Flex II - 10 reps
Kangaroo Flex I - 5 reps
Frog Flex III - 10 reps
Kangaroo Flex II - 20 reps

Finished up with a brisk 30 minute walk.

[brianvw61265]

WEEK 5, DAY 6

Warm Up- From IPR

Forward Bend - 16 reps
Up, Over and Down - 16 reps per side
Side to Side Twist - 16 reps in each direction
Torso Circle - 16 reps in each direction
Tiger Bend Squats - 16 reps
Tiger Stretch Push Ups - 16 reps
Ab Double Curl - 16 Reps

Chest Work Out

Panther Flex I - 30 reps ( 3 x 10)
Eagle Flex I - 19 reps
Bear Flex I - 14 reps
Gorilla Flex I - 14 reps
Bull Elk Flex I - 16 Reps

Leg Work Out

Frog Flex I - 25 reps
Frog Flex II - 10 reps
Kangaroo Flex I - 5 reps
Frog Flex III - 10 reps
Kangaroo Flex II - 20 reps

Finished up with a brisk 30 minute walk.

[brianvw61265]

WEEK 6, DAY 1

Warm Up- From IPR

Forward Bend - 16 reps
Up, Over and Down - 16 reps per side
Side to Side Twist - 16 reps in each direction
Torso Circle - 16 reps in each direction
Tiger Bend Squats - 16 reps
Tiger Stretch Push Ups - 16 reps
Ab Double Curl - 16 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 20mreps
Bear Flex I - 15 reps
Gorilla Flex I - 15 reps
Bull Elk Flex I - 18 Reps

Shoulder Work Out

Gorilla Flex II - 20 reps
Gorilla Flex III - 20 reps
Rhino Flex I - 20 reps
Cougar Flex I - 20 reps
Cougar Flex II - 20 reps

Finished up with a brisk 30 minute walk.
********************************
In order to prepare for G.U.T.S., I've decided to do add push ups every day. My goal is 500 in 6 weeks as John P. wrote about in PYTP. I'm going to add my daily totals down here every day.

Monday – October 19 Sets/reps Total

Hindu P/U 1 x 16 16
Atlas I 4 x 10 40
Leidermans 2 x 10 20
Leidermans (feet raised) 2 x 10 20
Triceps P/U 1 x 10 10

106

[brianvw61265]

WEEK 6, DAY 2

Warm Up- From IPR

Forward Bend - 16 reps
Up, Over and Down - 16 reps per side
Side to Side Twist - 16 reps in each direction
Torso Circle - 16 reps in each direction
Tiger Bend Squats - 16 reps
Tiger Stretch Push Ups - 16 reps
Ab Double Curl - 16 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 20mreps
Bear Flex I - 15 reps
Gorilla Flex I - 15 reps
Bull Elk Flex I - 18 Reps

Shoulder Work Out

Gorilla Flex II - 20 reps
Gorilla Flex III - 20 reps
Rhino Flex I - 20 reps
Cougar Flex I - 20 reps
Cougar Flex II - 20 reps

Finished up with a brisk 30 minute walk.
***********************************
Push Ups:

Tuesday – October 20 Sets/reps Total

Hindu P/U 1 x 16 16
Atlas I 4 x 10 40
Leidermans 3 x 10 30
Leidermans (feet raised) 3 x 10 30
Triceps P/U 3 x 10 30
Extra Leidermans to round up 4

150

[brianvw61265]

WEEK 6, DAY 3

Warm Up- From IPR

Forward Bend - 17 reps
Up, Over and Down - 17 reps per side
Side to Side Twist - 17 reps in each direction
Torso Circle - 17 reps in each direction
Tiger Bend Squats - 17 reps
Tiger Stretch Push Ups - 17 reps
Ab Double Curl - 17 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 20mreps
Bear Flex I - 15 reps
Gorilla Flex I - 15 reps
Bull Elk Flex I - 18 Reps

Shoulder Work Out

Gorilla Flex II - 20 reps
Gorilla Flex III - 20 reps
Rhino Flex I - 20 reps
Cougar Flex I - 20 reps
Cougar Flex II - 20 reps

Finished up with a brisk 30 minute walk.
************************************************
Push Ups for Wednesday – October 21 180 Total

Hindu P/U 1 x 16
Atlas I 4 x 10
Leidermans 4 x 10
Leidermans (feet raised) 4 x 10
Triceps P/U 4 x 10
Extra Leidermans to round up 4

Total = 180

[brianvw61265]

WEEK 6, DAY 4

Warm Up- From IPR

Forward Bend - 17 reps
Up, Over and Down - 17 reps per side
Side to Side Twist - 17 reps in each direction
Torso Circle - 17 reps in each direction
Tiger Bend Squats - 17 reps
Tiger Stretch Push Ups - 17 reps
Ab Double Curl - 17 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 20mreps
Bear Flex I - 15 reps
Gorilla Flex I - 15 reps
Bull Elk Flex I - 18 Reps

Shoulder Work Out

Gorilla Flex II - 20 reps
Gorilla Flex III - 20 reps
Rhino Flex I - 20 reps
Cougar Flex I - 20 reps
Cougar Flex II - 20 reps

No walk tonight -- too cold and rainy
*********************************************
Push Ups for Thursday – October 22 -- 220 Total

Hindu P/U - 1 x 20
Atlas I - 4 x 10
Leidermans - 4 x 10, 8 x 5
Leidermans (feet raised) - 4 x 10
Triceps P/U - 4 x 10

Total = 220

[brianvw61265]

WEEK 6, DAY 5

Warm Up- From IPR

Forward Bend - 17 reps
Up, Over and Down - 17 reps per side
Side to Side Twist - 17 reps in each direction
Torso Circle - 17 reps in each direction
Tiger Bend Squats - 17 reps
Tiger Stretch Push Ups - 17 reps
Ab Double Curl - 17 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 20mreps
Bear Flex I - 15 reps
Gorilla Flex I - 15 reps
Bull Elk Flex I - 20 Reps

Shoulder Work Out

Gorilla Flex II - 20 reps
Gorilla Flex III - 20 reps
Rhino Flex I - 20 reps
Cougar Flex I - 20 reps
Cougar Flex II - 20 reps

Finished with a brisk 30 minute walk
*********************************************
Push Ups for Friday – October 23 -- 220 Total

Hindu P/U - 1 x 20
Atlas I - 4 x 10
Leidermans - 4 x 10, 8 x 5
Leidermans (feet raised) - 4 x 10
Triceps P/U - 4 x 10

Total = 220

[brianvw61265]

WEEK 6, DAY 6

Warm Up- From IPR

Forward Bend - 17 reps
Up, Over and Down - 17 reps per side
Side to Side Twist - 17 reps in each direction
Torso Circle - 17 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 17 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 20 reps
Bear Flex I - 15 reps
Gorilla Flex I - 15 reps
Bull Elk Flex I - 20 Reps

Shoulder Work Out

Gorilla Flex II - 20 reps
Gorilla Flex III - 20 reps
Rhino Flex I - 20 reps
Cougar Flex I - 20 reps
Cougar Flex II - 20 reps

Finished with a brisk 30 minute walk
*********************************************
Push Ups for Saturday -- October 24 -- 220 Total

Hindu P/U - 1 x 20
Atlas I - 8 x 10
Leidermans - 4 x 10,
Leidermans (feet raised) - 4 x 10
Triceps P/U - 4 x 10

Total = 220

[vh]

Brian,

Thanks for posting your workouts. I'm finding your notes helpful as I start my own Powerflex workout. Keep up all the great work.

Vince

[brianvw61265]

WEEK 7, DAY 1

Unable to workout today due to the fact that my wife is forcing me to go to see a musical this evening. I had to work late, so I had no time to workout before having to get ready and go.

Hope it's good...it's a broadway production of "The Wedding Singer:.

Be back tomorrow.

[brianvw61265]

WEEK 7, DAY 2

Warm Up- From IPR

Forward Bend - 18 reps
Up, Over and Down - 18 reps per side
Side to Side Twist - 18 reps in each direction
Torso Circle - 18 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 18 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 21 reps
Bear Flex I - 16 reps
Gorilla Flex I - 16 reps
Bull Elk Flex I - 22 Reps

Arm Work Out

Gorilla Flex IV- 20 reps
Lion Flex I - 20 reps
Tiger Flex I - 10 reps
Jaguar Flex I - 5 reps
Gorilla Flex V - 5 reps

Finished with a brisk 30 minute walk
*********************************************
Push Ups for Tuesday October 27 -- 260 Total

Hindu P/U - 1 x 20
Atlas I - 12 x 10
Leidermans - 4 x 10,
Leidermans (feet raised) - 4 x 10
Triceps P/U - 4 x 10

Total = 260

[brianvw61265]

WEEK 7, DAY 3

Warm Up- From IPR

Forward Bend - 19 reps
Up, Over and Down - 19 reps per side
Side to Side Twist - 19 reps in each direction
Torso Circle - 19 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 19 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 21 reps
Bear Flex I - 16 reps
Gorilla Flex I - 16 reps
Bull Elk Flex I - 22 Reps

Arm Work Out

Gorilla Flex IV- 20 reps
Lion Flex I - 20 reps
Tiger Flex I - 10 reps
Jaguar Flex I - 5 reps
Gorilla Flex V - 5 reps

Finished with a brisk 30 minute walk
*********************************************
Push Ups for Wednesday October 28 -- 300 Total

Hindu P/U - 1 x 20
Atlas I - 16 x 10
Leidermans - 4 x 10,
Leidermans (feet raised) - 4 x 10
Triceps P/U - 4 x 10

Total = 300

[brianvw61265]

WEEK 7, DAY 4

Warm Up- From IPR

Forward Bend - 19 reps
Up, Over and Down - 19 reps per side
Side to Side Twist - 19 reps in each direction
Torso Circle - 19 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 19 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 21 reps
Bear Flex I - 16 reps
Gorilla Flex I - 16 reps
Bull Elk Flex I - 22 Reps

Arm Work Out

Gorilla Flex IV- 20 reps
Lion Flex I - 20 reps
Tiger Flex I - 10 reps
Jaguar Flex I - 5 reps
Gorilla Flex V - 5 reps

No walk tonight -- got home from work late and it was dark and raining.
*********************************************
Push Ups for Thursday, October 29 -- 300 Total

Hindu P/U - 1 x 20
Atlas I - 16 x 10
Leidermans - 4 x 10,
Leidermans (feet raised) - 4 x 10
Triceps P/U - 4 x 10

Total = 300

[brianvw61265]

WEEK 7, DAY 5

Warm Up- From IPR

Forward Bend - 19 reps
Up, Over and Down - 19 reps per side
Side to Side Twist - 19 reps in each direction
Torso Circle - 19 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 19 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 21 reps
Bear Flex I - 16 reps
Gorilla Flex I - 16 reps
Bull Elk Flex I - 22 Reps

Arm Work Out

Gorilla Flex IV- 20 reps
Lion Flex I - 20 reps
Tiger Flex I - 10 reps
Jaguar Flex I - 5 reps
Gorilla Flex V - 5 reps

Finished with a brisk 30 minute walk
*************************************************

Only got 260 push ups in...it was my anniversary and had plans with my wife. :-)

[brianvw61265]

WEEK 7, DAY 6

Warm Up- From IPR

Forward Bend - 20 reps
Up, Over and Down - 20 reps per side
Side to Side Twist - 20 reps in each direction
Torso Circle - 20 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 20 Reps

Chest Work Out

Panther Flex I - 40 reps ( 4 x 10)
Eagle Flex I - 21 reps
Bear Flex I - 16 reps
Gorilla Flex I - 16 reps
Bull Elk Flex I - 22 Reps

Arm Work Out

Gorilla Flex IV- 20 reps
Lion Flex I - 20 reps
Tiger Flex I - 10 reps
Jaguar Flex I - 5 reps
Gorilla Flex V - 5 reps

Finished with a brisk 30 minute walk.
*********************************************
Push Ups for Saturday, October 31 -- 310 Push Ups

Hindu P/U - 1 x 20
Atlas I - 20 x 10
Leidermans - 3 x 10,
Leidermans (feet raised) - 3 x 10
Triceps P/U - 3 x 10

Total = 310

[brianvw61265]

WEEK 8, DAY 1

Warm Up- From IPR

Forward Bend - 20 reps
Up, Over and Down - 20 reps per side
Side to Side Twist - 20 reps in each direction
Torso Circle - 20 reps in each direction
Tiger Bend Squats - 20 reps
Tiger Stretch Push Ups - 20 reps
Ab Double Curl - 20 Reps

Chest Work Out

Panther Flex I - 50 reps ( 5 x 10)
Eagle Flex I - 22 reps
Bear Flex I - 17 reps
Gorilla Flex I - 17 reps
Bull Elk Flex I - 24 Reps

Speed, Endurance Workout



Finished with a brisk 30 minute walk.