With the Phsyique 57 Challenge well under way, I thought I’d share a few tips for those of you following along at home with the DVD set.
While I’m certainly not a fitness professional, attending the Beginner’s Workshop, led by Shelly Knight, helped me take my home practice to the next level–> so here’s hoping I can share a bit of what I learned along the way!
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Tip #1. The movements are smaller than you think.
Your muscles should be engaged the entire time during each interval–> so once you get to a point where you feel your muscles burning and quivering, try to keep yourself in that zone!
Think: “Up an inch, down an inch.”
And squeeze those muscles the whole time! In other words, instead the traditional strength-training moves where you “squeeze and release,” it should be “squeeze, and then squeeze harder.”
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Tip #2. For the seat section, it helps to have a playground ball between your hamstring and calf muscles.
The first few times I tried following along with the Physique 57 DVDs, the seat section confused me the most. I wasn’t sure if I was positioned correctly to really work the back of my leg!
Fortunately, placing the playground ball between your hamstring and calf muscles instantly engages those muscles, and keeps you correctly positioned as you complete the interval!
(This is something shown in the Advanced DVDs, but it may be new to those of you who only own the first set.)
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Tip #3. For an even greater challenge, place the ball between your thighs.
Again, this helps your muscles stay engaged the entire time! Plus, it adds an additional burn those inner and outer thigh muscles.
Keep the ball between your knees for a gentle challenge, and move it up higher between your thighs as you become more advanced.
You will most definitely feel the burn after trying this!
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Tip #4. You should be shaking!
This workout pushes your muscles to fatigue during each interval–> which is when they begin to change! Yes, it’s a weird feeling, but do your best to stick with it!
Chase that shaking sensation, don’t shy away from it!
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Tip #5. Keep your abs engaged, and be mindful of your posture, the whole time.
Your abs should be engaged throughout this entire workout. During the arm section, it’s helpful to keep your knees slightly bent and your pelvis “tucked” to engage your core muscles.
Tanya Becker will remind you to work on your posture during each movement, because it might just stick when you’re finished! Throughout the workout, it’s helpful to make sure your shoulders are aligned over your hips, and that your hips are aligned over your heels.
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Tip #6. Keep your standing leg slightly bent.
Not only do you not want to risk locking your standing knee, but your standing leg also gets just as much of a workout– if not more than your “working” leg– while in a bent position.
Plus, it’s weight-bearing and bone-density-building!
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I hope these tips help you with your at-home workouts!
What I especially love about the Physique 57 method, is that it’s nearly impossible to plateau! As you get stronger, you simply get better at each movement–> which in turn, challenges your muscles even further!
I have found that it doesn’t necessarily get easier as I get more experienced, but my endurance has definitely improved (I need to take less breaks during the sets!) and I can already see subtle changes in my muscles!
Reader Feedback: For those of you partaking in the Physique 57 Challenge, how is it going so far? Have you been shaking? Seen any results yet?
Oooh, thanks for the tips! I’ve been doing this challenge and am getting towards the end of my third week.
The “up an inch down an inch” and ball between the hamstring and calf during the seat section are great tips!
I have definitely been shaking. I only have the first set of DVDs, but I want the second set now, too. I think I am seeing some subtle changes already, and like you said, even though I’m getting stronger, it’s still hard! Sometimes I think it’s even harder because I can push myself more. I can see myself doing this long term, it’s really addicting!
I’m so glad you’re enjoying it, Jen! Shaking is definitely a good sign.
I think it does get harder as you get better at it– but in a good, challenging way. I think you’ll love the Advanced DVDs, too!
Thank you for the tips. I just got my DvD set and I am planning to start today or tomorrow. So it’s great time to read this post;)Do you see any results in your body already?
Yes, I’ve definitely already noticed some subtle results! I can tell that my muscles are getting tighter and more compact.
I have just started my second week and I am already feeling stronger! I am pushing myself more and I can make it longer without resting each time.
I just got my DVD set in the mail. Thanks for the tips. I plan to start on Monday! What do you use at home to simulate the ballet bar? I am thinking the back of the couch, but not sure if that is hard to hold onto or not. I don’t have a chair the is waist level to use.
I use one of my dining room chairs for the ballet bar, but the back of a couch would work, too! You really just need to be able to rest your hands on something for balance and proper alignment.
Hope you enjoy the workout! Keep us updated!!
I use an adjustable garment rack (about $15 at Target) with the wheels off & it works great! It is sturdy enough & can be raised or lowered to match your height.
While I lived in London I used to attend The Lotte Berk Studio. It’s an amazing technique, created by the late Lotte Berk whom I met. These are old ideas, coined under a new name….but a great workout.
Yes, Tanya Becker was actually a teacher of the Lotte Berk method for years before the studio closed, and the other co-founder, Jennifer Maanavi, was a devoted client! Creating Physique 57 was their solution to keep the method available for all the addicted clientele.
I’m very glad they did!!
I ordered the book and am waiting for it. I wish I had ordered the DVDs as well. It sounds like it makes sense to have those instead of figuring it all out via the book only. Thanks for your tips. I am looking for something that keeps me interested…and motivated to stick to it. I hope this is the answer. Thanks for your tips! I will keep them for when I get started. Also, thanks for the motivation.
This is the only workout I’ve enjoyed enough to keep at it, so I hope you fall in love with it, too! The book is a great way to get started!
I have found the DVDs to be very helpful for pacing, too– they keep you moving quickly and have you holding the moves longer than I would on my own. Plus, the first DVD set comes with a cute Physique 57 playground ball for your workout.
Thanks for clarifying Megan. I figured as much. Glad they have continued it in some format. Smart ladies : )
Just got the DVD set and I’m going to start today. So, these tips are PERFECT. It’s inspiring to know that you’re already seeing so much change in your body. I have quite a few more inches of bodyfat to burn through before I’ll likely notice a lot of muscle change, but a girl’s gotta start somewhere, right?
A quick question for you, are you doing any additional cardio workouts above and beyond the cardio that you get from this (I’m assuming it raises your heart rate).
The only other cardio I do is the occasional hike over the weekend, or some walking with a few jogging intervals to boost my heart rate. But, I don’t feel the need to do cardio on the same day as my Physique 57 workouts– it definitely covers that!
These posts of yours are intriguing me. I think I’m going to end up getting the DVD set. The workouts sound great! Thanks for the tips!
Thanks for the tips! I finished up week #3 today. I feel like I can see a little difference too, but it’s mostly a difference in how I feel at this point.
I read the post just before I did my last workout, and the bit about holding the contraction was super helpful. I felt the burn much sooner but I kept thinking to myself “chase the burn” and that helped a lot too!
Are the Advanced DVDs actually harder (like maybe I would still need to work up to them) or are they more for having more variety? I’m considering purchasing them, but will wait if they are a lot harder.
Yes, the Advanced DVDs are a little bit harder– when I originally ordered them, they were too much for me! And they’re still really challenging, but I’m more comfortable taking breaks and knowing my limits.
I do love having the variety, too, since I can repeat every verbal cue at this point!
Ive been doing Volume 1 of the DVDs for a month now and I have seen a difference. What you said was true, I was a little confused with the seat section of the workout because I didnt know if I was doing it right. IM slowly integrating volume 2 and BOY! its like im doing it for the first time. Do you have any eating habits? Im afraid that even if I may not plateau doing this workouts I wont lose weight because of my diet. I try to eat healthy.. brown rice, more veggies and more protein. I still feel Im doing something wrong though. Any tips?
My website is chock-full of healthy eating tips, so just take a look around! There’s a “Helpful Tips” tab at the top of my website that might be a good place to start. Glad to hear you’re enjoying the workouts and seeing some results!