WEEK OF 12/25/2023 - MOTOWN EXPRESS - WEEK 4

MONDAY - DECEMBER 25, 2023 - MOTOWN EXPRESS - Power City

I took a cue from one of last week's workouts and replaced the Mobata section at the end with two more rounds of Pushup and Pullup combinations. I added in a round of Med Ball Pushups and one of Staggered Hand Pushups, and a round each of Standard Pullups and Chinups, both using the Pull Up Assist. It did tire me out a bit, but that is what the workout is for. I'd rather have the strength added in than the cardio of Mobata. The change resulted in a workout that was two minutes shorter than usual. The calorie burn was close to what it had been for the previous three times I did this workout.

Start Time: 6:35 pm; Workout Time: 48 minutes; Calories Burned: 350; Avg Heart Rate: 112.


TUESDAY - DECEMBER 26, 2023 - MOTOWN EXPRESS - Mobata

I did the dreaded Frog Planks in the first set to get them out of the way. I had to modify the Squat Switches and the Ski Hops, but everything else went OK.

Start Time: 7:05 pm; Workout Time: 35 minutes; Calories Burned: 261; Avg Heart Rate: 110.


WEDNESDAY - DECEMBER 27, 2023 - MOTOWN EXPRESS - Uptown

Once again, I did two rounds of all the arm workouts and skipped Mobata. My arms were getting burned out, and there was several times where I had to take a break mid-set for a few seconds. Doing it this way makes me feel like I got a good strength workout in..

Start Time: 6:15 pm; Workout Time: 35 minutes; Calories Burned: 271; Avg Heart Rate: 119.


THURSDAY - DECEMBER 28, 2023 - MOTOWN EXPRESS - Moga

Pretty good. Sometimes I can get lost in myself when doing the breathing, which I guess is the point. It feels good. This may be what Tony is talking about when doing yoga, but I've never experienced it when doing those routines. I'll try and remember to concentrate on that during my next yoga routine.

Start Time: 8:20 pm; Workout Time: 45 minutes; Calories Burned: ???; Avg Heart Rate: ???.

FRIDAY - DECEMBER 29, 2023 - MOTOWN EXPRESS - Downtown

I used the chair again, as usual. I was able to go deeper than usual on some of the moves. Overall, it's turned into a decent leg workout. Nothing super extreme, but functional.

Start Time: 8:20 pm; Workout Time: 41 minutes; Calories Burned: 222; Avg Heart Rate: 98.

SATURDAY - DECEMBER 30, 2023 - MOTOWN EXPRESS - Midtown

As I tried on the last set last time, instead of crunching up off the floor and straining my back, I laid flat on the back and brought my legs or knees up from the floor, then crunched up a bit, as necessary. I'm not sure if it's more effective than the other way, but it does save my lower back, and I can feel it. I did OK on the Mobata moves. This was the last workout of the four week Motown Express experience, and rhe end of the 13 week combination with nine weeks of PowerSync60 before that. 

Start Time: 8:15 pm; Workout Time: 36 minutes; Calories Burned: 211; Avg Heart Rate: 101.


SUNDAY - DECEMBER 31, 2023 - Rest


SUNDAY WEIGH IN

Weight: 157.0 (-2.4 lbs)
Body Fat: 13.2 % (-0.7%)

After a bid increase over the last two weeks, this is more like it.


THOUGHTS FOR THE WEEK

I think I finished things up OK. I'm still figuring out some modifications to the workouts, to make them fit more with what my goals are, and they seemed to work OK. I'm happy with the weight and body fat drops.


THOUGHTS FOR THE 13 WEEK ROUND (POWERSYNC60/MOTOWN EXPRESS COMBO)

While neither of these programs can be considered "extreme", and are more in the line of "maintenance" programs, I feel I got something out of them. The older I get, the less I feel the need to beat the hell out of my body on a day to day basis, and both of these programs fit the bill. I'm glad I did them, and will most likely do them again in the future.

What is next? Even though it's a new year, and a great time to start something new, I will take a few weeks off. I may do another combo of the above, just mixing them into each other more. I may do another round on Power Of 4. I'm also considering the One On One's, which are my "soul mate" workouts, or even the Original P90X. We'll see.

For the record, I gained 3.6 lbs and 1.3% body fat during 2023. I can live with those numbers, as it's no longer about weight loss for me at this point.

WEEK OF 12/18/2023 - MOTOWN EXPRESS - WEEK 3

MONDAY, DECEMBER 18, 2023 - MOTOWN EXPRESS - Power City 

I pushed myself a bit today. I started with 2 Dog Pushups instead of his Superman Pushups and that tired me out a bit. I basically did 20 at a time along with band pulldowns. I also went hard on the Mobata. I feel good afterwards.

Start Time: 6:15 pm; Workout Time: 50 minutes; Calories Burned: 348; Avg Heart Rate: 111.

TUESDAY, DECEMBER 19, 2023 - MOTOWN EXPRESS - Mobata 

It went OK. I did the dreaded Frog Squats in the second block, swapping with the Bear Pushups, which I moved to block three. It worked out good. I got them out of the way early.

Start Time: 7:35 pm; Workout Time: 35 minutes; Calories Burned: 235; Avg Heart Rate: 106.

WEDNESDAY, DECEMBER 20, 2023 - MOTOWN EXPRESS - Uptown 

Instead of doing the nine shoulders and arms moves once, then doing Mobata, I repeated those nine moves, and skipped the Mobata, which I'm not a big fan of. I think I got more out of the workout that way. It tired me a bit, especially the Platter Presses, but I got though it OK. It only added two minutes to the workout, and a lot of that two minutes was rewinding and fast forwarding past the Mobata section. I used 15 lb weights on all the moves except the chair dips, which I did off the floor with Power Stands, I think I might be sore in a few days, but that is good,

Start Time: 10:20 pm; Workout Time: 36 minutes; Calories Burned: 259; Avg Heart Rate: 111.

THURSDAY, DECEMBER 21, 2023 - MOTOWN EXPRESS - Moga

It was relaxing, but maybe not as much as last week. My breathing wasn't coordinated, although I was concentrating on it.

Start Time: 10:15 pm; Workout Time: 45 minutes; Calories Burned: 146; Avg Heart Rate: 90.

FRIDAY, DECEMBER 22, 2023 - MOTOWN EXPRESS - Downtown

Again, maybe not as good as last week. I couldn't do the 12-3-9 Hops as long, but I tried. Everything else was OK. I did switch which side I was holding onto the chair each round. Last week I was holding onto it on the left and felt a bit of discomfort in my left hip later in the week. Hopefully that won't happen this week.

Start Time: 8:30 pm; Workout Time: 41 minutes; Calories Burned: 246; Avg Heart Rate: 102.

SATURDAY, DECEMBER 23, 2023 - MOTOWN EXPRESS - Midtown

This thing was always straining my lower back to the point where I thought I might actually hurt myself, so on the second round I kept my back on the ground and just brought my legs or knees in more. It seemed to work a lot better. The Mobata section was what it was. I just tolerated it.

Start Time: 5:00 pm; Workout Time: 36 minutes; Calories Burned: 204; Avg Heart Rate: 102.


SUNDAY, DECEMBER 24, 2023 - Rest


SUNDAY WEIGH IN

Weight: 159.4 (+1.2 lbs)
Body Fat: 13.0% (+0.5%)

After last wee's big increases, I figured I'd bounce back down, but that didn't happen. I'll keep an eye on things.


THOUGHTS FOR THE WEEK

A bit of concern about the continued weight increase. The workouts went OK, but I don't think they were as good as last week's.

WEEK OF 12/11/2023 - MOTOWN EXPRESS - WEEK 2

MONDAY, DECEMBER 11, 2023 - MOTOWN EXPRESS - Power City 

I did OK on the pushups and pullups, usually doing 10 or 20 on each set. The Mobata was tough. Ironically I had the most problems on the shuffles, because I can't shuffle.

Start Time: 8:40 pm; Workout Time: 50 minutes; Calories Burned: 337; Avg Heart Rate: 107.


TUESDAY, DECEMBER 12, 2023 - MOTOWN EXPRESS - MoBata 

Most of these moves aren't really tough. The only one that is, the Frog Planks (which are small burpees), I was able to get through. There are a few that I physically can't do, though, like the Squat Switches and the Ski Hops. I just modify those. I guess this workout can get your heart rate up if you really go for it, but I guess I wasn't.

Start Time: 7:40 pm; Workout Time: 35 minutes; Calories Burned: 217; Avg Heart Rate: 106.


WEDNESDAY, DECEMBER 13, 2023 - MOTOWN EXPRESS - Uptown

I used 15 lb dumbbells on all the moves. It went good. I tired my muscles out a bit. Next time I might repeat that upper section instead of doing the Mobata workouts. They're starting to get annoying.

Start Time: 6:55 pm; Workout Time: 34 minutes; Calories Burned: 206; Avg Heart Rate: 104.


THURSDAY, DECEMBER 14, 2023 - MOTOWN EXPRESS - Moga

I'll give credit where credit is due. This is an excellent stretch routine. I own several of them, most from Tony Horton programs. I like all off them, but this one might be my favorite. I like how Scott incorporates the breathing into the stretches. Tony does discuss breathing in his routines, but today I found myself concentrating on the breathing throughout most of the routine, and I was doing it naturally, not forcing myself to do it. I like it. 

Start Time: 7:15 pm; Workout Time: 45 minutes; Calories Burned: 103; Avg Heart Rate: 84.


FRIDAY, DECEMBER 15, 2023 - MOTOWN EXPRESS - Downtown

I had a hard time with this one last week because I couldn't do a lot of the moves. I mentioned that I was going to try and modify things to make this a valuable workout. I think I did that today. I didn't actually modify too many of them, but I did hold onto a chair on a lot of them so I could keep my balance and get in a deeper range of motion. It worked very well. I was feeling a bit frisky and tried to do the 3-12-9 hops. I can't really bounce off my feet anymore, but I threw caution to the wind and actually did them for quite awhile. On the 1-2-3 Leaps, I was able to get off the ground a bit, in all three rounds. On the final move, where you go down to your knees and then get up with your hands behind your head, I just did seat drops onto a chair. I concentrated on squeezing my core when I did them, and felt it was an effective move. Overall I was very happy with my efforts and feel I've turned this into an effective workout. Bravo to me.

Start Time: 8:05 pm; Workout Time: 41 minutes; Calories Burned: 299; Avg Heart Rate: 110.


SATURDAY, DECEMBER 16, 2023 - MOTOWN EXPRESS - Midtown

In all seriousness, this seems like a poorly designed workout. As mentioned before, more time is spent on the Mobata cardio section than on the midsection, which should be the crux of this workout. I'm still straining my lower back when trying to get up into some of the core moves, which isn't good.

Start Time: 6:05 pm; Workout Time: 36 minutes; Calories Burned: 252 ; Avg Heart Rate: 108.


SUNDAY, DECEMBER 17, 2023 - Rest


SUNDAY WEIGH IN

Weight: 158.2 +4.0 lbs)
Body Fat: 13.4% (+1.0 %)

Both are too big of increases. I should bounce back down next week.


THOUGHTS FOR THE WEEK

I felt a bit better about some of the workouts, especially the Moga and Downtown routines.

WEEK OF 12/04/2023 - MOTOWN EXPRESS - WEEK 1

MONDAY - DECEMBER 4, 2023 - MOTOWN EXPRESS - Power City 

I'm not really a big fan of Scotty Mo, but I was excited a bit to try this one. I wasn't sure how much a difference this would be to a Tony Horton workout. I don't want to say it was wildly different, after all it was filmed in Tony's workout room (same place as Power of 4 and Powersync60), but the structure was definitely different. For the Chest and Back portion, you do four four minute "blocks". In each block, you alternate between a pushup move and a pullup or band pulldown move. I used the band pulldowns. I chose to do 10 pushups, then 10 band pulldowns, I ended up doing roughly 40 pushups and 40 pulldowns in each block. There was time walking back and forth between my pullup bar and the pushup area, but that was OK. Next time I might just do the pushups closer to the pullup bar. By the time I was done with the fourth block, I was feeling it a bit. Then, he has us doing about 15 minutes of cardio. 20 seconds on of a move, then 10 seconds off. This included burpees. I didn't dog it. All in all, I thought it was a good workout. Very little time wasted. 

Start Time: 6:30 pm; Workout Time: 50 minutes; Calories Burned: 368; Avg Heart Rate: 111.

TUESDAY - DECEMBER 5, 2023 - MOTOWN EXPRESS - MoBata 

This was mostly cardio. I had to modify some of the moves, but overall I did OK. It was tough, but not as tough as I had expected. 

Start Time: 8:05 pm; Workout Time: 35 minutes; Calories Burned: 219; Avg Heart Rate: 106.

WEDNESDAY - DECEMBER 6, 2023 - MOTOWN EXPRESS - Uptown

A little disappointed. Shoulders, Biceps, Triceps. Only three moves of each, and only 45 seconds per moves, I was expecting more. Then we did another 15 minutes of his MoBata cardio. I understand the cardio inclusion a bit, but if I'm going to do an upper body routine, I'd like there to be a little more meat to it. As it was, it was a lot of quick reps with light weights. More endurance than bulk, I used 15 lb weights on the first two rounds, and 20's on the third round. I'm pretty sure I could have handled another three moves of each, whether they were different moves, or even repeats. Regardless, I'm almost certain I'm going to feel it in the next few days.

Start Time: 7:10 pm; Workout Time: 34 minutes; Calories Burned: 235; Avg Heart Rate: 114.

THURSDAY - DECEMBER 7, 2023 - MOTOWN EXPRESS - Moga

Certainly not what I was expecting. This was basically a stretch routine. It seemed a bit strange at first, doing stretches for two minutes at a time, but it seemed to work. I think I ended up liking it.

Start Time: 6:50 pm; Workout Time: 45 minutes; Calories Burned: 117; Avg Heart Rate: 87.

FRIDAY - DECEMBER 8, 2023 - MOTOWN EXPRESS - Downtown

Didn't like it, for my own reasons. There were too many moves I physically couldn't do, such as balancing on one leg, or hopping up and down on one leg. There is no way I'm going to put my hands behind me head, get down onto my knees, then get back up again without touching the floor. It took me until the third go around to even consider some modifications, such as holding onto a chair. I'll figure something out as a far as modifications, or even replacing a move here and there, so this workout doesn't become a total waste. I want to get it to the point where it becomes an asset.

Start Time: 7:55 pm; Workout Time: 41 minutes; Calories Burned: 231; Avg Heart Rate: 100.

SATURDAY - DECEMBER 9, 2023 - MOTOWN EXPRESS - Midtown

Again, a few moves that were tough for me. Coming up from being on my back to a crunch, or some form of one, puts an awful lot of pressure and strain on my lower back. It's doing more harm than good. Either I get better at it, or I modify, or replace the move.

Start Time: 6:10 pm; Workout Time: 36 minutes; Calories Burned: 223; Avg Heart Rate: 103.

SUNDAY - DECEMBER 10, 2023 - Rest


SUNDAY WEIGH IN

Weight: 154.2 (no change)
Body Fat: 12.4% (no change)


THOUGHTS FOR THE WEEK

My first impressions of this program are mixed. It's different than most. However, on the strength (hypertrophy) days there is not enough time spent on the strength exercises. He speeds through them, then has you do 15 minutes of his Mobata stuff. I can't see getting anything out of this program with that kind of setup. I'll be doing it for three more weeks, so maybe I can figure something out to make it worth my while.