Irongirl Dissected

The temps were in the 30’s and I was not ready to brave the weather, maybe on Sunday.  So I broke out the trainer, stability ball and dumbells to enjoy working out with about 15 girls and Coach Troy Jacobson.  You have probably read my stories before abou this workout, but this time I dissected the dvd so you could see exactly what goes into the workout.

I really like these dvds from Coach Troy because they really push you when you least want it.  The trainer is so hard to do for many in the winter and these dvds make your workout more productive and enjoyable.

Coach Troy isn’t paying me for this publicity, I just want to help everyone get through some of those soggy  winter days.

The DVD can be bought on line from several places.  I actully purchased this one a 5 dvd set.

UltraConditioning 3.0 – Ultra Full Body with IronGirl all the dvds can be found on Coach Troys Website

WORKOUT OVERVIEW: This workout contains about 60% of Cycling Focus and 40% of Strength Training Focus. Accessories used in this workout include: Physio Ball, Dumbells, Workout Mat.  Length: 65 Minutes

On the Bike

  1. 8 minutes on the bike – Big ring and 15 on the back

On the Floor

  • 30 seconds pushups
  • 45 seconds curls to over head press while sitting on a stability ball
  • 30 seconds pushups
  • 45 seconds curls to over head press while sitting on a stability ball
  • 30 seconds pushups
  • 45 seconds curls to over head press while sitting on a stability ball

 On the Bike

  1. 2 minutes to warm down on the bike
  2. 4 minutes – Small ring and 15 in back RPMs around 100
  3. 1 minute warm down
  4. 4 minutes – Big ring and 15 in back

On the Floor

  • 30 seconds crunches on the stability ball
  • 30 seconds back hyper extentions on the stability ball
  • 30 seconds crunches on the stability ball
  • 30 seconds back hyper extentions on the stability ball
  • 30 seconds crunches on the stability ball
  • 30 seconds back hyper extentions on the stability ball

  On the Bike

  1. 1 minute on the bike soft pedal
  2. 2 minutes – Big ring and 15 in back, tempo
  3. 1 minute soft pedal small ring
  4. 2 minutes – Big ring and 13 in back, tempo
  5. 1 minute soft pedal small ring
  6. 2 minutes – Big ring and 15 in back, tempo
  7. 1 minute soft pedal small ring
  8. 2 minutes – Big ring and 15 in back, tempo
  9. 1 minute soft pedal small ring

On the Floor

  • 30 seconds left leg front lunges
  • 30 seconds right leg front lunges
  • 30 seconds left leg front lunges
  • 30 seconds right leg front lunges
  • 30 seconds left leg front lunges
  • 30 seconds right leg front lunges

 On the Bike

  1. 1 minute soft pedal
  2. 1 minute Small Ring and 15 in back – high cadence
  3. 30 seconds soft pedal
  4. 1 minute Big Ring and 23 in back – high cadence
  5. 30 seconds soft pedal
  6. 1 minute Big Ring and 15 in back – high cadence
  7. 30 seconds soft pedal
  8. 1 minute Big Ring and 13 in back – high cadence
  9. 30 second soft pedal – small ring

On the Floor

  • 60 seconds burn out push ups
  • 60 seconds left leg lunges
  • 60 seconds curls to over head press burn out
  • 60 seconds right leg lunges
  • 60 seconds crunches on the ball
  • 60 seconds back hyper extentions

On the Bike

Back on the bike and warm down for 3-5 minutes.