FitSaxe
Cathlete
You are welcome@nckfitheart2009, thank you so much for the workout sheet - so incredibly thoughtful and helpful!!
LMR2 Download#1
- Thread starter cocoloco
- Start date
Linda428
Cathlete
Thank you!!!!Here is the content for anyone in need of the worksheet
Equipment : various dumbbells and mat
BONUS LMR2 2025 Exercises Equipment Used Date: Date: Date: Date: Warm Up 10 reps metabolic Sumo Squat arnold press 8 lb Dumbbells Close grip sumo squat 25 lb Dumbbells Triple deadrow
traditional, suppinated, traditional20 lb Dumbbell Squats #2 25 30lb Dumbbells Front Squats 25 lb Dumbbells Front Squats triceps extension 20 lb Dumbbell Deadlift 30 lb Dumbbells Sumo Squat + Front raise 30 lb Dumbbells Rear Lunge, front raise, V raise and Thumb raise 1.5 count 5 or 8 lb Dumbbells Alternating touch down lunge 25 30 lb Dumbbells Deadlift, shrug and calf raise 25 lb Dumbbells Wide stance Burpes/Bicep curl 12 15 lb Dumbbells Alt rear lunge, oblique twist and overhead press 20 lb Dumbbells Lying crossbody kickback 12 15 lb Dumbbells Bench press 25 30 lb Dumbbells Sit up + knee bend no weight Push up no weight Sit up into boat pose no weight Pull overs 25 lb Dumbbells Sideplank thread the needles 5 lb Dumbbells Weighted crunches plus hold no weight Cool down no weight
FitSaxe
Cathlete
Probably not yet.
Micro-Cathe (see previous post about downloading if you don't get it) has come through with a macro load of a workout! This one really speaks to me since I've often taken time savers in various workouts and done them with some of my heaviest weights. I did all the heaviest weights suggested on this one except for the pullovers. The most I've done in the past is 40lbs total so I stuck with that. I think my favorite move is the wide stance butler's to biceps curl. Gotta love it and it was FREE!
Peaceful Rainbow
Cathlete
It's on today. I previewed it and plan to do it tomorrow.
FitSaxe
Cathlete
FitSaxe
Cathlete
I downloaded and was able to preview it. I still have to figure out how to get it in a usable format for me (really old TV, no tech skills, and I don't do workouts on laptops or any other small screen), but I'm looking forward to doing this one. I haven't actually been doing metabolic strength training yet, because I'm still trying to get in good enough shape that my heart rate doesn't spike too fast, so I have time to figure it out. It has a warm up, a great mix of creative upper and body moves, abs, and a stretch - it looks fun and very complete, so I'm excited about it. Just viewing it is motivating to me, because now I have this new workout to look forward to, so I have that extra incentive to keep plugging away with my strength training. Cathe's workouts are always great (in my opinion), but I guess since it was a bonus... I was kind of expecting to have to add my own warm-up and stretch... I didn't know there would be music either. Until I'd seen the pics a week or so ago, I didn't think she'd have her crew with her for it. I should have known that Cathe wouldn't do anything half-heartedly - even when it's free. Thank you Cathe! I can't wait to see what you have in store for us for the other 3 bonuses. I'm really looking forward to LMR2 as well. I have not done a rotation with the first LMR, but I have really enjoyed bits and pieces of it. I can't (and don't want to lol) work out as "hard" all the time, like I used to. I am loving the break and "feel good" feeling of many of the workouts on LMR. I make my strength training plan for the week, and I reward myself for sticking with it with a LMR workout - knowing that I'm still doing great things for my body, even if I'm not pushing myself as hard as some of my earlier-in-the week workouts did. I am making slow but steady progress with my strength training, and using LMR as active recovery, and frankly... my progress isn't as slow as what I expected at this age. 10 weeks in, and I can see and feel a substantial difference in my body - noticing a few more positive changes each week.
I'm really looking forward to LMR2 as well. I have not done a rotation with the first LMR, but I have really enjoyed bits and pieces of it. I can't (and don't want to lol) work out as "hard" all the time, like I used to. I am loving the break and "feel good" feeling of many of the workouts on LMR. I make my strength training plan for the week, and I reward myself for sticking with it with a LMR workout - knowing that I'm still doing great things for my body, even if I'm not pushing myself as hard as some of my earlier-in-the week workouts did. I am making slow but steady progress with my strength training, and using LMR as active recovery, and frankly... my progress isn't as slow as what I expected at this age. 10 weeks in, and I can see and feel a substantial difference in my body - noticing a few more positive changes each week.
FitSaxe
Cathlete
The workout is a free download. It is not a bonus as I quoted previously.
On the breakdown the wide stance butler = Wide stance burpees - Biceps/hammer curl. just after the Deadlift/shrug and calf raise. HTH
Lannette
Cathlete
Good for you for sticking with it! I stuck with LMR and the benefits were amazing - well amazing to me anyway. The best part for me was those benefits kept coming after I moved on. I’ve been able to get back to full body push-ups (2 sets of 20) without pulling my neck and shoulders out of alignment as has happened in the past. I’m 70 so your results should be better!I downloaded and was able to preview it. I still have to figure out how to get it in a usable format for me (really old TV, no tech skills, and I don't do workouts on laptops or any other small screen), but I'm looking forward to doing this one. I haven't actually been doing metabolic strength training yet, because I'm still trying to get in good enough shape that my heart rate doesn't spike too fast, so I have time to figure it out. It has a warm up, a great mix of creative upper and body moves, abs, and a stretch - it looks fun and very complete, so I'm excited about it. Just viewing it is motivating to me, because now I have this new workout to look forward to, so I have that extra incentive to keep plugging away with my strength training. Cathe's workouts are always great (in my opinion), but I guess since it was a bonus... I was kind of expecting to have to add my own warm-up and stretch... I didn't know there would be music either. Until I'd seen the pics a week or so ago, I didn't think she'd have her crew with her for it. I should have known that Cathe wouldn't do anything half-heartedly - even when it's free. Thank you Cathe! I can't wait to see what you have in store for us for the other 3 bonuses.
I’m now in week 2 of a STS Prep rotation and won’t be trying the freebie for a while since my weighted sessions are splits. I’m still feeling more balanced, tightly knit for lack of a better description. I hope you’ll feel as good or even better!
Lannette, thank you for your encouragement. I have been doing some more challenging splits as well as some of the easier total body workouts (I got a lot of ideas from people on Cathe's site). My recovery time is a lot longer than it used to be. lol So, I've been grateful for LMR, because I have found it to be valuable in keeping me faithful to exercising regularly and providing me with fitness benefits without pushing me past my limits while I recover. I used to give my body 48 hours to recover (even though it felt like I didn't need quite that much. Now... I'm needing 3 full days. I'm hoping as I get in better shape that my recovery time shortens, but it could be a permanent change. Getting each body part squeezed in twice a week with that long of a recovery time (and my 2 consecutive active recovery days - which I needed even before I stopped working out) has been a hurdle that I don't think I could have overcome without LMR. In your 70s? 2 sets of 20 full-body push-ups? You're an inspiration! I was finally able to do 1 full pull-up on my door pull-up bar the other day, and was quite proud of my accomplishment until I tried full body pushups and realized I could only do 4 (I squeezed out a sloppy/uneven 5th one lol) correctly before I had to drop to my knees. I'll get there. I just have to be patient with myself. Patience has never been my strong suit. lol
I was finally able to do 1 full pull-up on my door pull-up bar the other day, and was quite proud of my accomplishment until I tried full body pushups and realized I could only do 4 (I squeezed out a sloppy/uneven 5th one lol) correctly before I had to drop to my knees. I'll get there. I just have to be patient with myself. Patience has never been my strong suit. lol
nickisteen
Cathlete
Let us know what you think!
nickisteen
Cathlete
Thanks for sharing!!Here is the content for anyone in need of the worksheet
Equipment : various dumbbells and mat
BONUS LMR2 2025 Exercises Equipment Used Date: Date: Date: Date: Warm Up 10 reps metabolic Sumo Squat arnold press 8 lb Dumbbells Close grip sumo squat 25 lb Dumbbells Triple deadrow
traditional, suppinated, traditional20 lb Dumbbell Squats #2 25 30lb Dumbbells Front Squats 25 lb Dumbbells Front Squats triceps extension 20 lb Dumbbell Deadlift 30 lb Dumbbells Sumo Squat + Front raise 30 lb Dumbbells Rear Lunge, front raise, V raise and Thumb raise 1.5 count 5 or 8 lb Dumbbells Alternating touch down lunge 25 30 lb Dumbbells Deadlift, shrug and calf raise 25 lb Dumbbells Wide stance Burpes/Bicep curl 12 15 lb Dumbbells Alt rear lunge, oblique twist and overhead press 20 lb Dumbbells Lying crossbody kickback 12 15 lb Dumbbells Bench press 25 30 lb Dumbbells Sit up + knee bend no weight Push up no weight Sit up into boat pose no weight Pull overs 25 lb Dumbbells Sideplank thread the needles 5 lb Dumbbells Weighted crunches plus hold no weight Cool down no weight
Kellyro77
Cathlete
@Kellyro77 wow you could not wait to complete your rest week. Seems like the urge of discovering the bonus workout took over the principle about recovery , just teasing
I know, I couldn't resist. I "rested" the rest of the weekend, though - if you want to call walking all over Vancouver, getting 10,000 steps each day "resting".
Back home, though, and even though I did the workout last week, I've got it on the roster for today's workout. Want to run through it again and note some tweaks here and there (ie: areas where I could just stick with 1 weight instead of 2.) Some of those moves where you're squatting with two weights are a bit more cumbersome to do with big ol' SelecTech weights in hand. I think there's a couple in there I can reasonably replace with a single heavier weight.
Kellyro77
Cathlete
After doing this for a second time, I've found that there's a lot of sneaky core work in this one other than the obvious on-the-mat crunches, etc.
The Front Squat/Tricep Extension combo, the Sumo Squat/Front Raise combo, the Wide Stance Burpee/Bicep combo, and Alt Rear Lunge/Oblique Twist/Overhead Press combos all come to mind. The latter is a bit obvious because, of course, it includes "oblique twist" in the name. However, the others I found myself really needing to be extra conscious bracing my core as I moved from a down low position to various levels of upper body movements with a heavy weight.
I'm really enjoying this workout so far - and really no dread-factor in it for me, either.
I've yet to be experiencing any DOMS from it, because I don't think there's a lot of time spent really burning out each muscle group - if you want that from a full body workout, then opt for something like STS2's Total Body workouts.
This is just a great change-up to all her more lighter-weight metabolic workouts.
Heart rate definitely gets elevated with this, regardless.
The Front Squat/Tricep Extension combo, the Sumo Squat/Front Raise combo, the Wide Stance Burpee/Bicep combo, and Alt Rear Lunge/Oblique Twist/Overhead Press combos all come to mind. The latter is a bit obvious because, of course, it includes "oblique twist" in the name. However, the others I found myself really needing to be extra conscious bracing my core as I moved from a down low position to various levels of upper body movements with a heavy weight.
I'm really enjoying this workout so far - and really no dread-factor in it for me, either.
I've yet to be experiencing any DOMS from it, because I don't think there's a lot of time spent really burning out each muscle group - if you want that from a full body workout, then opt for something like STS2's Total Body workouts.
This is just a great change-up to all her more lighter-weight metabolic workouts.
Heart rate definitely gets elevated with this, regardless.
Kellyro77
Cathlete
Yes, I think the hooks would be useful here, though I feel like this was really the only exercise where I felt like my grip was really pushed. I may just suck it up and use this combo as an opportunity to work on my grip strength. I personally wouldn't pull out my hooks just to handle this one exercise since the rest of the combos actually weren't too bad where demands on grip strength were concerned.
FitSaxe
Cathlete
I know, I couldn't resist. I "rested" the rest of the weekend, though - if you want to call walking all over Vancouver, getting 10,000 steps each day "resting".
Some of those moves where you're squatting with two weights are a bit more cumbersome to do with big ol' SelecTech weights in hand. I think there's a couple in there I can reasonably replace with a single heavier weight.
Hope you enjoyed your 10 000 steps in Vancouver
I totally relate when it comes to executing sumos with two SelecTech.
I am planning to invest in a proper HEX weight set. Something similar to this below.
This is a plan in near future.
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FitSaxe
Cathlete
I love when Cathe sneakes in those core work targeting stabilisers. Mat crunches tend to feel boring to me.
I find it easy to do the standing without thinking too much. Nevertheless, both type of work have their place as far as core work is concerned.