I officially completed 1 week of Body Beast! So let’s talk bout week 1 of “Build”:
- Lots of free weights
- A weight bench or a stability ball
- A pull up bar or door-mounted bands
Body Beast is all about traditional weight lifting. You have sets made up of reps. Where it get a little different is that he incorporate different kinds of sets:
- Pyramid Sets: You decrease reps as you increase weight. For example, I might start with 5lbs of weight and do 15 reps, rest, then do 10lbs of weight for only 12 reps, rest, and then 15lbs for 8 reps.
- Drop Sets: Sometimes after that last set of high weight/low reps, he has you “drop” down and do another set of 8 reps at a low weight. So for the workout above, I would add on another 8 reps using 5lbs.
- Super Sets: These are sets of multiple moves. Instead of doing all the sets for a single move, you do all of the first sets for a set of moves, rest and then go along with your pyramid scheme.
- Timed Sets: There are some moves where he times you instead of telling you how many to do. Easy.
- Day 1: Build: Chest/Tris
- Day 2: Build: Legs
- Day 3: Build: Back/Bis
- Day 4: Beast Cardio & Beast Abs
- Day 5: Build: Shoulders
Body Beast is basically your traditional weight lifting routine. You do some reps, you rest, repeat. Most of the DVDs are about 40 minutes long (Cardio + Abs is 40 minutes) so these workouts go by pretty quickly. (By comparison, Insanity workouts were a grueling 40 minutes due to the non-stop, high intensity movement.) I have to say, I really feel good after the workout is over and I don’t feel like it took forever. Major bonus for me!
Second, these are weight lifting workouts so don’t always expect a huge calorie burn for your workout. On legs day, my heart rate got up higher than other days so that is a bonus but that is because working your legs will do that. Sometimes, I’m hardly sweaty after lifting. But as you build more muscle, you will burn more calories naturally throughout the day. Woohoo!
Cardio day is a little different than what most people think of. It is a lot of squats, jumps, burpees, push ups, etc. More functional fitness than traditional cardio. You heart rate will definitely be up but your muscles aren’t getting a break either.
Finally, I was pretty sore by day 3 but it subsided by the end of the week and I was ready to start again by the time Day 7 rolled around (Day 6 is rest). I was definitely using “enough” weight too so don’t think it was because I was slacking!
So, week 1 is mostly about “feeling out” the workouts, deciding how much weight you should be using. Whenever something was too easy, I noted it on my tracker sheets for next time. Likewise if it was too hard (and by too hard, I mean that I couldn’t do at least half of the reps in the set with the weight I chose).
So far, I love Body Beast! I have always had a soft spot for lifting but between having these videos to just guide me through it (I get bored at the gym), having Sagi to instruct me (and make me laugh and smile while I listen to him), and being able to do it all in my own house is really awesome. I am very excited for this program and am looking forward the rest! As for physical results, let’s hope my body responds well!