Today was workout B which I altered a bit. I did not want to do pull ups because last week it made my shoulder hurt. I subbed wide double arm rows. Workout was Ice Total Body Metabolic premix blizzard blast, 23 minutes,163 calories. This plan is supposed to have metabolic workouts added in and some foam rolling. I thought maybe the blizzard blasts would be good for this. Amy Bento Slo Mo Challenge 2 with the addition of the rows at the beginning and the skull crushers from biceps and triceps. Weight work was 81 minutes, 392 calories. I finished off with Suzanne Bowen Barre Amped Power Stretch. Total calories today was 606.
Workout B
W/up, then paused to add 3 sets of 8 reps double arm wide rows
wobble hack squats (heels elevated on edge of risers) 8 reps 17.5's 3 sets
1 arm pull over on stability ball 15# 8 reps 3 sets the count changes on the 3rd set
cradle side lunge 40# barbell 8 reps 4/4 count first 4 reps then the 4/ 2 hold 2 2 sets right and left
seated row Amy uses a barbell with a green band wrapped around one end of it so you really have to stretch the length of the bar and your legs 2 sets 8 reps with the pause hold she does in the other exercises I did it this way today. Last week I tried wrapping around my fet and grasping closer with tubing. I flipped off and smacked me in the lip. So, I decided not to d o it again.
single leg rock up squats with a stability ball and 15# dumbbell 3 sets 8 reps some with the pause hold
standing reverse fly with external rotation 8's 8 reps 3 sets
chest around the world 8# pair start on hip face down rotate out to sides as in a fly and bring up overhead as in a pull over and back to start, 3 sets
standing concentration curl 40 # barbell 3 sets 8 reps I would call this a contraction concentration curl
decline triceps dips 3 sets bodyweight stop here and go to
Laura, I can understand the depression after all she has been trough. Does she have friends or anyone around for company when you cannot be there?
chapters menu triceps scull crusher (French press) on an incline step 20# 8 reps
Core -standing circle 8# , standing clamshell 8#, standing relay 8's, seated sit and levitation tucks, run around step and down to forearms and back up right and left, barbell rollout 40# 2 sets, plank jump in
stretch
Dated does not make it less affective. I liked the PHA Firm workouts a lot. I can't remember which number they were. I really liked all of the first probably 6 or 7. I paid so much for those workouts on VHS tape. Later I got a couple of newer ones and they just were not the same to me. 
