If there was a fire, Sariah would be SCREWED!

OMG - talk about deep sleeping.  LOL.. the beginning of the video explains it all.  When S finally got herself out of bed we took our workout outdoors for a quick 30 min session.  We ran about a mile then got to the field. we did the following at the field:

Down the field with 3 breaks:
Lunges (about 20)
20 pushups
side shuffles (left)
20 squat jumps
side shuffles (right)
modified burpees
15 lunge switch jumps

Back down the field with 3 breaks:
side shuffles (left/right)
20 pushups
side squats (left)
15 squat jumps
side squats (right)
towel hops


Down the field with 3 breaks:

side squats
mountain climbers
side squats

20 squat jumps
side shuffles (left/right)
modified burpees

On the bench:
in and outs (20)
tricep dips (20)


Back down the field with 3 breaks:

Tires
mountain climbers
Tires
On the bench:
in and outs (20)
tricep dips (20)side shuffles (left/right)

Then we ran back home.  What a crazy morning!  Ah well - we will have a slight break from video podcasts but not to worry - Sariah and I will be separately posting... She'll be tackling working out on the road in the midst of all-star weekend while I continue to keep doing the do' back on the home front. 

Day 35: Cali face with a down south bump (chest & shoulders)

Episode title is for the jam by baby Bash ft E-40 ; we were listening to during our workout... props to satellite radio because we would need another 3 or 4 months before the song makes its way to east coast. Wow talk about pushup central. Soo many variations of a pushup and tricep extension - our arms and chest are exhuasted! Funny thoughts during watching the P90 video:

• woman looka-like-a man
• wow, tony doing those plyo/clap pushups makes him look like a dolphin
• our favorite song (not!) came on the radio - put your head on my pillow (sef attempted to yodel like the artist)
• if we could do every exercise while laying on our back this would be so much easier lol
• we could have been done earlier if we did not have an hour-long convo via text message from bed starting at 6am about how cold it was and how we did not want to get out of bed
• another pushup?
• we should take a picture during these side tri extensions - we look so fab
• did we really have to run that fast on the treadmill this morning? did that run burn off the mini bagel we ate before coming to work out? 
• someone changed the radio station! OH ...NO... THEY.... DIDN'T!!!!!
• seriously? another pushup?
• there's 5 minutes left - why hasn't cool down started?! hello?!

Ah well -we hope you all have a fabulous weekend... we'll see ya in a bit!

Today's Jam:

Baby Bash - Go Girl (feat. E-40) (2010)

Day 34: NTC- Cuuurrrve Carver

Boy these NTC workouts really do a number on us. Today was "curve carver" and the workout threw a whole bunch of new exercises at us that we eagerly attempted. We've demonstrated a few in our video. We gave this workout a thumbs up (like!) and will definitely add it to our workout playlist rotation. :)

TGIF! Wipeout workout - day 28

Whoa - forgot to post this yesterday but here's a taste of the nike training club workout we did called Wipeout. Keepin it short and sweet - hope everyone's workouts are well! Weigh-in day is monday! uh oh....

Make yourself ship-shape-sharp! (NTC- Day 27)

So we woke up to this:


about 10" of snow fell overnight shutting down the city today... sort of. S&S still has to go work (boo!). I think hibernation mode was in full force last night because Sariah overslept :) Nevertheless we still made it to the gym to fit in a 45 min full-body workout.

Instead of core synergistics we pulled out another Nike Training club workout. This one was under the "get Strong" category and was intermediate level called "worth the Weight" It was a goooood one. It was a bit like circuit training in that each exercise was about 30 sec - 1 min long with only a few recovery rests (like 3) during the entire workout. It was nice that it finished with about 5 min to stretch as well. Anyhow we really like these NTC workouts and highly recommend a download of this free app. Plus those models are DEISEL. we are in awe. Here's a little inspiration for all you ladies (and men) out there

Nike Training Workout: Pioneer

Today was a rest/stretch day on the P90 schedule but S&S just had to step it up a little and try a new workout by nike called the Nike Training Club. It's a super duper app you can find on the itunes store that has these guided workouts complete with audio and video tutorials set to your own playlists. We decided to give it a shot and randomly picked the "Pioneer" workout. We really liked the change of pace and the fact that we could put our own tunes on the playlist. WE also commented how funny it was to not hear Tony's corny jokes today - ha. Anyhow, we are definitely going to test a few of the other workouts. The only criticism we have of the workouts is that they should offer alternatives in case you don't have equipment...we'll just say with the exception of the jumprope you really don't need the equipment but it's nice to have a little resistance if it's available. Give it a shot!

Recovery day: Shoulders and back

Funny how our shoulders and back workout was a "recovery" day for us considering we were up and on our feet for 12 hours straight on Sunday for Sariah's video shoot for "All about sex" We slept in but didn't cheat! We were at the gym at 10:45pm for our workout! Will be posting some sneak peeks from the set ASAP... but otherwise enjoy!

S&S Express Day 15: Plyo Pronto

Jump day. after 5-6ish hours of sleep, we were back in action for speed plyometrics or plyo pronto as we're calling it. Plyo pronto is when you skip past all of Tony's demos and talking and just bring it. I think we were still zoned out because besides the occasional $*(@! and #@*)!$ being uttered, we were quiet and just getting through that video like it was nobody's business. Sariah wants to know what does the circle run actually work out? I mean it's quick movement - and I'm guessing it works on your agility in a way but what else does it work body-wise? all you p90x grads, trainers, etc - please weigh in. we wanna know!

It's 12am - do you know where your kids are?

This is how you get it in - despite being 11p, tired and sick in bed for most of the day, we still drag ourselves down and get a quick 40 min chest and back in and ab ripper x.  somehow the gym felt like a club or maybe we were just delirious from it being so late but it was jamming in there! so excuse our silliness lol - take that in your dessert and eat it!

Throw dem' bows with Kenpo X (Day 13!)

Oh how we dragged ourselves to the gym this morning. Thank Goodness getting to the gym just means getting on an elevator to the ground floor then going down to another flight of stairs lol. I swear - being able to roll to the gym in your pjs/sweats while it's 20 degrees outside is a luxury we are super grateful for. Kenpo X started out slow for us but again,used a bosu for all kicks. This time though, we threw on the boxing gloves for all the punching exercises which pushed us to exert just that little extra energy. We did find ourselves to be quite sore all around but by the end of the workout we were awake and ready for the day. What were everyone's workouts today?

Btw- welcome to all the new followers to the blog. Thank you - we consider you part of our S&S squad!!

Snowed in but not snoring! Still on the grind

Happy Snow day! We got hit with a big storm today - not big enough to warrant staying home (boooo) but enough to keep us indoors and off the paths. What happened to us yesterday you ask? Hmn...first I (sef) overslept :) I snoozed my 6am alarm and next thing I know its 730. When I went to hit up Sariah (who did mssg me at 620a) she was knocked out then. LOL. SOOO considering we've been at it for more than 7 days straight, we listened to our bodies and gave ourselves a rest day. We're back at it this morning with Legs and Back. We amped up the workout today by holding 5lb weights during all the lunge exercises and for chinups we subbed in lat pull down and rows. We finished up with ab ripper X.

We had to shuffle our P90 schedule around due to us working out our shoulders and arms on sunday with Sariah's old trainer, Aryeh, hence a chest and back workout on monday. In general- we've modified our P90 schedule anyhow because we like Sundays for Yoga (because a: though super challenging, it's like stretching to us and b: it's just a nice way to end the week) and we've subbed the stretch/rest day for cardio only because we have immediate short term goals project we have to get ready for like Sariah shooting her music video (woo woo!). so ignore the video day numbering labels - i get all mixed up when referring to our google doc which is numbered differently. we started on jan 1 so obviously it's day 12 today (duh!)

For phase 1 our schedule is something like this:

Monday: Shoulders & Arms
Tues: Cardio or rest
Wed: Legs & Back
Thurs: Kenpo
Fri: chest and back
Sat: Plyometrics
Sun: Yoga/stretch

For a P90 worksheet, we've been using this as our guide which is nice b/c it lists all the exercises and tracks the reps and weights of most workouts so that we don't need to use the video.

Speaking of video, You'll have to ignore our ghetto video blog today - I'm using different tools so I didn't get to give it the pizzazz that it normally has. But I had fun and threw in some pictures and a different intro song. The intro song is "Fame" by Lady Gaga and the outro song is Sariah's next release - "All About Sex"

Until next time!
S&S

S&S Day 9: Chest and Back

Pushup central today with chest and back on P90x. Considering we worked out yesterday we went a little light today and scaled back on reps and weight. Regardless of that we still were burning and sweating during this workout. We did all the pushups on our knees rather than toes since we really tried to do every pushup correctly - especially the more difficult ones like the diamond push-up and the military push-up. since we were pressed for time we are saving ab ripper for tonight. And tomorrow its onto cardio. *sigh* maybe outdoor again? we'll see. how did your weekend workouts go?

No Rest for the weary!

Wow, clearly have our days mixed up. Don't pay attention to the video labels - It is actually Day 8 for us and it was supposed to be a rest day but Sariah had her former trainer come by and give us a session. We got on some new machines which was cool and learned another variation of the Dreya roll which uses a bosu ball. The day before we did a quick plyometric workout. We got through about 30 minutes of it since I had a morning appointment and was already running late. Plyo is intense but it's a great cardio workout and we usually incorporate some of the exercises when we go outside or do a run... All in all - no rest day —i mean weekend—workout for us! ~sefa

S&S Day 6: Did someone say Push-up?

TGIF! Day 6: Chest shoulders and triceps. One word for you: PUSH-UPS (or is that two words?) Several variations of a pushup. I think we actually did this video randomly last year and ohhh how we did not miss it! Even though we did the pushup exercises on our knees - it was still hard! Our arms, and shoulders are definitely feelin the burn. sheesh!

We hope everyone is still going strong with their workouts this week. We are getting hit by a snow storm today so no outdoor runs for us but we do have cardio tonight since I'll be teaching cardio dance (aka burlesque beat) at Crunch tonight and we're having an xbox dance central battle party too. See, fitness can be fun!! :)

It's kenpo on crack: No sissy kicks!

Keeping it short and sweet. Kenpo on crack - keep it movin and keep it challenging. This week we added a Bosu to the mix and used some real boxing gloves. Nice.

Day 4:Take that in your breakfast and Eat it!!

Today was legs and back but we put the S&S touch to our workout and added a 2 mile run beforehand. OUTSIDE. in the cold. before the sun came out. WEERRKK.

After we we where nice and warm we came inside and did the P90x legs and back workout. We were super quick considering we pretty much knew all the exercises so we didn't have to watch the video (it's a lot of talking!). We replaced all the chin-up/pull-ups with back exercises on the machines in the gym. lat pull downs, rows, and reverse back lift thing (it's like doing a crunch but in reverse) We finished everything up with ab ripper x. We found it inspiring that our gym-mates in the studio were also P90x grads so they are always happy to give that all-acknowledging nod that says "good job bringing it - keep it up" or will share a "Ahhh I remember that exercise!" One guy was even doing the ab ripper x!

So.. there's day 4. we still need to take our measurements and photos before we get too deep into this so we will try to do it tonight.


If you're joining us, here was our workout:

Stretch
Outdoor 2 mile run in 20 minutes

Balanced Lunges
Calf Raise Squats
lat pull down

Super Skaters
Wall Squat
rows

Step Back Lunges
Alternating Side Lunges
reverse crunch

Single Leg Wall Squat
Dead Lift Squats
lat pull down

Groucho Walk
Calf Raises
Sneaky Lunge
80-20 Seibers Speed Squat
reverse crunch
Elevated knee ups

S&S Cardio Express - Day 3

It was a little warmer today compared to yesterday so the S&S Squad headed outside for a session of cardio express. By warm we mean 30 degrees with minimal wind :)

Here's the line-up of exercises:

Warmup: 10 min jog
stretch/warmup: 10 squat switches, 8 jumping jack (reg, t-up, crisscross), 10 run each of regular, knee up, and kick backs. If you're doing this workout inside, repeat this set 3 times with about a 30 sec break in between if needed.

1st set: towel hops (20), mountain climbers (20), sprint out
Repeat that set 3 times

2nd set: drop squats (10), 4 direction lunge kicks (3 each side), "prison cell" pushups - (one of our fav combo p90x exercises) do 8 of these
Repeat set 3 times - if outside, sprint about 50m in between sets.

3rd set: Tires (20), side shuffles (15 each left and right side), Dreya roll (4-8)
Repeat set 3 times

The hundred Ab workout (courtesy of olivia)
10 each of the following positons on the left and ride leg
regular
knee to elbow
leg up touch toes
leg pull knee in
leg straight
lay flat

Finish: 10 min jog and cool down


There ya go. We'll be posting the week schedule as we go along. We're still gearing up for our giveaway but in the meantime - get our updates and workouts by following our blog (you can click the link on the right).

Til next time,
S&S

Day 2: Shoulders and Arms

Day 2 peeps! Shoulders and arms! Here we work our biceps, triceps, and shoulders in alternating exercises. Here's the exercises:

5 min on the elliptical to warm up
jumping jacks/stretches

Alternating Shoulder Press
In & Out Bicep Curls
Two-arm Tricep Kickbacks

Deep Swimmer’s Press
Full Supination Concentration Curls
Chair Dips

Upright Row
Static Arm Curls
Flip-Grip Twist Tricep Kickbacks

Two-angle Shoulder Flyes
Crouching Cohen Curls
Lying-down Tricep Extensions
In & Out Straight-arm Shoulder Flyes

We're still looking for your new year goals - post up!

S&S Express: New Year New You!

Happy New Year everyone! Welcome! We're coming to you with a brand spankin new video podcast talking about new year resolutions. Everyone usually says "I wanna loose weight" and then heads to the gym that first week or so. Weeks later (if that) they'll find themselves back on the couch watching tv for hours with doritos or something. Boo! not this year. This year we want you to join us on reaching for a BETTER YOU! We're stepping our game up and want you to step it up as well. What are your new year resolutions? It can be fitness related or not - up to you but we want to hear from you! Leave a comment and if you're up for it- leave a link to your video response. Also don't forget to follow and subscribe to our blog. We'll keep the updates coming.

Until next time!
Sefa and Sariah