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80 Day Obsession is a brand – new super-effective workout from Autumn Calabrese and the company Beachbody. The program will help completely transform your body in 80 days: pull up and round the buttocks to enhance the shape of your legs, strengthen your abs, do a flat belly, burn fat, and get rid of problem areas.
Many years of coaching experience Autumn Calabres guaranteed to lead you to a strong and healthy body. Her workout 21 Day Fix and Fix Extreme still lead the top of the most popular Beachbody programs.
Program overview the 80 Day Obsession
Program 80 Day Obsession specially created for those who want not just to lose weight and really improve your body and attain a gorgeous toned shape. The complex includes a focus on main problem areas: abdomen, buttocks, legs. This will allow you to work on all the muscles of your body and burn body fat. Autumn Calabrese have developed an effective step-by-step approach to building a round butt and a flat stomach at the same time as burning fat, reducing the waist and legs.
It will be intense? Yes, the 80 Day workout Obsession is not designed for beginners. First, the classes a long time – an average of 45 minutes to 60 minutes. Second, Autumn offers a fairly intense exercise, including power, functional, combined and plyometric. Program level: Intermediate-Advanced (intermediate-advanced). One of the girls shows a modified (simplified) version of the exercise, so you can always tailor the program to their capabilities.
Want to make sure that you are ready to practice 80 Day Obsession? Try the program A Little Obsessed from Autumn Calabrese, which includes 5 easy workouts and is a preparatory stage for the 80 Day Obsession. You can stay on the program A Little Obsessed for 3-4 weeks, gradually increasing your level of physical fitness. But if you’re just starting to train at home, it is best to choose a complex 21 Day Fix from Autumn Calabrese. This is one of the most popular programs at home, which is suitable for beginners.
To suit the program 80 Day Obsession?
- for those who want to get toned, strong and relief body with no problem areas
- those who want focus to work on the abdomen and buttocks
- for those looking for a comprehensive program for the whole body at home
- those who want to not only burn fat but also improve muscle tone, make the body better and more elastic
- those who have training experience and looking for a new integrated programme
Of course, in the process of weight loss largely affected by nutrition. However, many coaches in practice that virtually the only way of maintaining its shape and weight is regular exercise. When you exercise, you burn calories, trigger a metabolic processes that cause the body to expend energy rather than storing it in the tissues as subcutaneous fat. In addition to weight loss regular exercise reduces the risk of developing cardiovascular disease and diabetes.
80 Day workout Obsession: equipment and food
What equipment is needed for 80 Day Obsession?
Training program 80 Day Obsession, you will need additional equipment:
1. Weights: light, medium, heavy
You will need dumbbells for light weight, medium weight and heavy weight. If you have at least a couple of weights (light and heavy), then that too would be sufficient, but it is desirable to have a set of dumbbells. If we are to engage in the program, all 80 days, you will feel constant progress, and perhaps you later need dumbbells higher weight. Choose a dumbbell weight according to your level of training. You should feel the load during each exercise, but it does not have to suffer technique. Autumn uses the weight from 5 pounds to 40 pounds (2 to 18 kg). You can buy collapsible dumbbells, to be able to vary the weight.
2. Resistance Loops
You will need a fitness band, it is desirable to have a set of three bands which differ in level of stiffness. You will perform exercises, wearing the tape around his hips, feet, ankles, or wrists. Tip: when using elastic bands easier to play in long trousers, not shorts. This will help to keep the expander and to avoid rubs from the tape.
3. Strength Slides
You will also need gliding disks (sliding wheels). This simple inventory is perfect for strengthening the muscles of the whole body and increasing heart rate. You will slide on the floor using your own body weight as resistance. Rest assured, your muscles will burn. Instead of the gliding disks, you can use pieces of fabric, socks, paper plates, small towels and other improvised material.
4. Mat
As always advisable to have a rug or Mat on the floor, if you’re on a hard surface. This is optional, depends on your home environment and comfort.
How to choose yoga Mat and fitness
5. Foam Roller
Massage (foam) roller is the perfect tool for restoring flexibility and mobility, but also to relax muscles after exercise. Very recommend that they get if you care about the health of your body. You will use it only in the Sunday training Roll & Release, so this fitness tool is optional. On Sunday you can have a day off or take another video with a banner on your taste.
Browse fitness equipment for workouts
And what about the food?
Autumn Calabrese is the developer of a special method of power that became super popular with fitness enthusiasts. We talked more about it earlier a meal Plan containers 21 Day Fix. At first this method may seem very complicated and confusing, but as the experience of many involved, it really makes life easier. You will not need to meticulously weigh, record and stack the calories, proteins, carbs and fats – just measure food containers and your menu is ready.
So, calculate your daily intake of calorie according to the method proposed in the user Starter Guide. The norm will differ for the first phase and the second and third phases. In the first month 80 Day Obsession, you will need fewer calories than in the second and third month. The manuals are available calculations based on your weight in pounds and not in kilograms. To start, simply point the unit of measure in pounds: multiply your weight in 2,20462. For example: 65 kg*2,20462=143,3 lbs. So for the first phase of your norm will 1426 kcal (143,3*11+600-750) for the second and third phases: 1626 kcal (143,3*11+600-550).
If your calculations came out that the daily intake of calories is less than 1200 kcal, you still sticking with 1200 calories. Important fact that you will not need to count calories in the foodsyou will be guided on the number of containers. On the basis of its calories you choose a specific meal plan A, B, C, D, E or F. the Plan assumes A rate of 1,200 to 1,500 calories, plan F is the norm from 2500 to 2800 kcal (rest in between). And team Beachbody has additionally made vegetarian meal plan.
Please note that Autumn Calabrese offers a pretty hard calorie deficit. Well think whether you are ready to follow such restrictions in the diet to get quick results? You can lose weight without such drastic measures, but if you have enough motivation – you can try.
You can calculate your calorie allowance by the classical method or to rely on a calculator from Beachbody. Can count calories yourself or use the containers. Most importantly, to control the power. Remember, for weight loss will not be enough just to play sports. You need to follow a calorie deficit so the body began to consume fat reserves. Read more about this here: Questions and answers on counting calories.
80 Day Obsession: composition training
Program 80 Day Obsession includes a series of exercises for 30-60 minutes, for which you will be doing 6 days a week for 13 weeks. Sunday – day off or a short lesson on relaxation and stretching. The complex involves 3 phases, 4 weeks each phase.
Each phase includes 6 different workouts (although some videos will change the number of sets and reps from week to week, but the selection of exercises within a month is the same). With each phase of the lesson more complicated, you will constantly improve your figure, as well as develop endurance and strength. Last week – Peak Week includes a mix of workouts from all three phases.
In each phase you are waiting for your next workout:
1. Total Body Core (60 minutes). Exercise for the muscles of the upper and lower parts of the body. Includes a challenging combination of exercises to activate all muscle groups, and burning calories.
2. Booty (60 minutes). The exercise involves an isolated load on the muscles of the buttocks to form round toned buttocks.
3. Core Cardio (30-45 minutes). In this workout you are waiting for alternating cardio intervals with high and low intensity for maximum fat burning.
4. AAA: Arms, Abs, A#$ (50-60 minutes). Training involves accented work on all the problem areas (upper, belly, bottom) using dumbbells, band and gliding.
5. Legs (45 minutes). In this lesson, you will focus on creating a more fit and relief of the leg muscles and also getting rid of the sagging lower part of the body.
6. Cardio Flow (30-45 minutes). This dynamic interval training for development of endurance, burning fat and toning muscles without the use of additional equipment.
Also the program includes 2 bonus workouts for relaxation and stretching, which can be done on a Sunday or any other day throughout the program:
- Roll & Release (20 minutes)
- Stretch & Release (15 minutes)
Autumn Calabrese recommends that you use a sign the Tracker Sheet that you will bring weight dumbbells and a resistance ribbon for each exercise.
Reviews on workout 80 Day Obsession from our subscribers
Are you ready to work intensely to make slender legs, a flat stomach, and buttocks elastic and toned? Try the program 80 Day Obsession and get a fantastic transformation body 3 month intensive training program. If you are ready to go “80 days of obsession”, then rest assured, the results will impress you.
See also: TABATA-workout – 10 ready-made exercises for weight loss.