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A simple but Kick Butt variation on BWO+

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  • A simple but Kick Butt variation on BWO+

    Originally posted by Lannette 12-02-2007, 04:57 PM

    Hi everyone,

    I've been gone so long I'm not sure who will even remember me. I've purposely been avoiding visiting because I haven't had any posting time and when I visit I want to post....

    Last week I finished my last massage class and now have only to do my clinical hours and four additional school, state and national exams before I'll be officially licensed.

    I put together this sweet little variation on BWO+ as I work to get myself back up to full speed after an exceptionally grueling 6 months.

    For all I know another trainer has already come up with this. One of Esther's workouts gave me the idea.

    It's a real carb buster and accents core abs and the lower body so it's perfect for the time crunched holidays. It also build considerable strength.

    Hope you enjoy it as much as I've been enjoying it. I'm cutting and pasting it directly from my website so I hope this works.

    During the busy holiday season it's easy to blow your workout off. T-Tapp Basic Workout Plus is always an option but sometimes you want something a little more kickbutt. This plan adds only minutes to the already brief workout but kicks it up considerably. It also helps target the abs and lower body so you'll look better in your holiday finery.

    The sequence is as follows:

    1. PBS
    2. Single set of Hoedowns
    3. Plies
    4. Single set of Advanced Hoedowns
    5. Reach Scoop
    6. Single set of Thread the Needle
    7. Jazz Twist
    8. repeat Hoedowns
    9. The Box
    10. repeat Advanced Hoedowns
    11. Oilwells
    12. Repeat Thread the Needle
    13. T-Tapp Twist
    14. Repeat hoedowns or if you're brave do a single set of hoedowns, advanced hoedowns and thread the needle.

    If you do the brave option be prepared to huff, puff and wobble.

    If you don't have time to do the sequence as outlined above simply do Basic Workout plus then add a double set of hoedowns, advanced hoedowns and thread the needle. You'll be surprised how demanding this is when you use good form to do it.

    If I don't get back before, have a wonderful holiday season!

    T-Tapp Trainer NH
    Cardiac Rehab RN
    ACE Certified Clinical Exercise Specialist

  • #2
    12-02-2007, 05:00 PM
    Wow! What a great workout idea! Thanks Lanette!

    How long does this workout take? Inquiring minds want to know!

    Editing to add another question: Safe to do everyday?

    Congrats on finishing your classes. Wish you were closer as you could practice on me!

    Vicki Drobnis

    12-02-2007, 05:08 PM
    Hi Vicki,

    In answer to your time question, I'll have to answer that it depends on how quickly you move through the sequence. I don't use a tape or dvd and it never takes me more than 30 minutes even if I s-l-o-w it w-a-y down. If I'm totally time crunched and still want to get all the carb busting in between moves done I'll cut my BWO reps down to 6 or even 4.

    When I do it tomorrow I'll try to try to use a dvd, pause between and time it. Then I'll come back and let you know for sure.

    I wish you lived closer too! I'd love to practice on Tappers.


    12-02-2007, 06:01 PM
    I'm tired just reading it....I'll give it a try tomorrow as today is my off day. Thanks!

    12-02-2007, 06:20 PM
    What??!? No double dips on that T-Tapp Twist, Lannette?[} ][B)]

    Looks like a killer variation! Thanks for posting it here. I haven't had much time to visit your site these days, Lannette.

    Betsy in WV

    Muddy Paws
    12-02-2007, 06:27 PM
    Sounds like you've been pretty busy, Lannette, welcome back! I've been gone for quite a while, as well, but do remember you. Mind if I ask what Advanced Hoedowns they're done? I'm editing to add that your workout looks great.


    12-02-2007, 08:38 PM
    Thanks Lanette!

    Carol Heinrich

    12-02-2007, 08:41 PM
    Hey Betsy! It's good to "see" you. I haven't had time to blog much lately though I did just update today. Too funny about the double dips.

    Melissa, yes I have been very busy. You can find advanced hoedowns here:

    Hope you enjoy it Steph. Er, maybe enjoy isn't quite the right word for it. [} ]

    Editing to say hi to Carol. We must have been posting at the same time.


    12-02-2007, 09:19 PM
    What is the "Reach Scoop"???

    12-02-2007, 09:23 PM
    quote:Originally posted by jilin

    What is the "Reach Scoop"???
    It's my nickname for the movement that comes right after Plies. There's probably a newer more updated name for the move. I call it that because you reach over your head and then scoop your hand away to the side.


    Muddy Paws
    12-02-2007, 11:11 PM
    Thanks, Lannette. I'll have to give that one a try ("try" being the operative


    12-03-2007, 12:31 AM
    hi lannette

    how could anyone ever forget you??

    some of us are MIA but we still check in occasionly to see whats going on. so nice to hear from you. maybe jane will check in next.


    12-03-2007, 12:44 AM
    Thanks Lannette~! Good to see you~! (and Buffie too *wink*)

    Kate -:¦:- Queen of Everything plus 3 boys! -:¦:-

    12-03-2007, 01:52 AM
    Lannette, this looks great! I'm going to try it tomorrow!



    12-03-2007, 07:20 AM
    Hi Buffy (waving madly), Kate and Carol. I have to say that it's always like coming home when I find time to visit. This has got to be the warmest and most welcoming forum on the entire WWW!

    If you find the exercise line up to be too demanding as written you can do two of the BWO exercises before sandwiching one of the more demanding moves in. For instance, do PBS and Plies then do a set of hoedowns, then do Reach scoop and Jazz twist and do a set of advanced hoedowns, the box and oil wells and a set of thread the needle and finally TTTwist and Hoedowns or repeat all three "carb killer" moves. It'll shorten it up considerably as well.

    Have a great day everyone! It's snowing like mad here so I need to get an early start to my day.



    • #3
      12-03-2007, 08:46 AM
      Of course I remember you, Lanette! I have a list of your form tips and refer to them quite often. Was wondering about your BWO+ variation. Can this be done every day or every other day?

      Thanks, and best of luck to you on completing your clinical hours and exams!

      12-03-2007, 09:45 AM
      Hi Lannette!

      You're so right -- this Forum is the BEST![^]Which is why its so easy to get addicted! [} ]

      I'm off to try this wo this morning!

      Good luck with all your exams!


      12-03-2007, 10:27 AM
      Hey everyone,

      I can't stay online very long but wanted to say that today I did this with the older version of Beg/rehab and it took me about 23-24 minutes. I didn't FF through the instruction before each movement. I "think" there might be time to actually fit the "carb killer" movements in during that instructional talk though, which would shorten the workout to about 18-20 minutes.

      I'm going to try it with the various other tapes and will report back with times. (Not all today of course! [xx(] )

      Gotta run for now,


      12-03-2007, 10:51 AM
      I did this today and it took me about 30 minutes. It was killer. Especially the 2nd set of TTN...I normally do well to make it through the 1st set [xx(] But it was an excellent workout and I'm feeling my core. Thanks Lannette (and I do remember you too--I used to not post much but thanks to how awesome this place is, I can't stay away now )
      Thanks again!

      12-03-2007, 11:00 AM
      Hi Lannette!

      Just finished this -- and no I decided I wasn't ready to be brave yet! [} ][:I]

      I used the regular BWO+ dvd with Teresa, Lani, Emily and wo buddy Steve in the background (Bless his heart! I'm always teasing my dh, who is also named Steve, and who has refused to do the wo with me ever since I corrected his form one too many times [} ][xx(], that I'm going to workout with him! [ )]) and it took me about 24 -25 minutes or so. That's with stopping the dvd to get a drink of water ( I was dying, ok?! [8D][} ] ), and let my hysterically barking dog back in the house.

      I have a timer and I'll set it next time I do it -- hopefully tomorrow, and report back in.

      I loved it, thanks again so much! [:X]

      BTW, are you still following a raw WOE? I've done it off and on -- 6 months is about the most I've ever lasted.

      12-03-2007, 12:44 PM
      Wow! Lannette and Buffie,Mellisa,Kate,Carol, Kim!
      Super thread - and thanks for the heads up Lannette! I am actually going to do this sweet little variation right now! - Let you know how it goes!
      Rachelle in Colorado

      12-03-2007, 01:24 PM
      Hi Lanette

      Thanks for the workout. I am right in the middle of a boot camp but as soon as the bootcamp is over I think I will try this EOD for awhile.

      Thanks again and congratulations on finishing up your training. I wish you all the best.


      12-03-2007, 01:43 PM
      Thanks for this, Lannette. I did this this morning using LadyBug Basic (call me crazy). GREAT WORKOUT!!

      Karen Seraphine

      12-03-2007, 03:59 PM
      Wow, great variation Lannette!

      Also, love the info on your website and how you present T-Tapp. Really helpful!

      Dorothy Hall

      12-03-2007, 11:58 PM
      I did this workout tonight! WOW! It does kick butt, but I felt so energized afterwards! It took me about 30 minutes (from memory, no tapes), but I wasn't feeling brave enough to do the last series of HD, AHD, and TTN. Maybe another day.

      Thank you Lannette!

      Vicki Drobnis

      12-04-2007, 01:41 PM
      i did it too, last night, in metatreks... had to postpone the last 3... it's my goal... & doing the More version of the rest.... very cool.

      12-04-2007, 02:15 PM
      I did this workout in the morning, sandwiching the carb kiler moves between two ordinary BWO moves. I couldn't even finish the last set of TTN!! (I put HDs, advanced HDs and TTN in at the end)
      It was great!!!! I really enjoyed it!

      One question that has come up at least twice here, but hasn't yet had an answer, is if this can be done every day. I presume that it's too challenging for everyday, but I'd love Lannette's answer!
      Sara G

      12-04-2007, 05:01 PM
      you can do this daily if you want, or break it up into segments, your version of lannette's stealth-tapping... anything you do consistently, listening to your body, maybe one set only vs 2, that interrupts poor posture, poor-me thinking, poor focus & energy & reinstates your balance is a good thing to do... you'll know how often to do it by tuning in to what your body needs...

      12-04-2007, 06:03 PM
      That's all true, and I know that hoedowns are fine to do many times a day, but doing them this way seems very concentrated. Also TTN isn't a move that is normally done as a daily exercise. I would presume that this sequence isn't considered a full workout, or even a long one, but I'd like to know if it can be done every day!
      Sara G

      12-04-2007, 08:45 PM
      Thanks Lanette! This will definitely help over the holidays! [ ]

      Jill Brightbill


      • #4
        12-04-2007, 09:14 PM
        I did the "every second exercise" version, and didn't think I'd make it through the HDs at the end! I didn't even TRY to do the three at the end! [:0] So now I have Lani's Torture Trimmer and Lannette's Killer BWO+! [:0][:0][:0]

        And after I was done with that, the dc and I did three exercises from TappCore--chair HDs and regular s-l-o-w HDs included!! Can you say, "sore abs"?! [ ]

        Actually, thanks Lannette!!! It makes a nice variation to BWO+! (I guess you can call it "nice".....[} ] )

        It just is amazing that I thought I was doing better on endurance and muscle strength.....[B)]


        12-04-2007, 09:28 PM
        Can you do this everyday? I'd have to say that depends. Not if you're planning on doing it every day for the rest of your life - just getting a little silly there. [ )]

        quote:you'll know how often to do it by tuning in to what your body needs...
        This is the way I approach this and really any movement sequence. I'm just loving this right now because it fills my movement needs - physical and emotional. I hadn't planned on doing a bootcamp of it but it's just turning out that way. So yes, I am doing it every day....for now. At some point I'm either going to notice that my form is slipping and I feel tired or I might have a sense of dread about my workout or maybe both. That's going to be the signal to me that it's time to move on to another T-Tapp workout or sequence or even simply take a day or two away from this sequence.

        As for Thread the needle and doing it every day. The Model's Blitz is more than 40 days long and it has you doing TTN daily and on some days twice a day. That's actually what gave me the thought for this sequence.

        I saw a workout on Esther's site where she suggested sandwiching Hoedowns between moves to increase the cardio potential of your workout. I really wanted to do a Model's blitz but with my busy schedule and just coming off of an exhausting 6 months it would have been overkill. So I decided to put together a short kick butt sequence of moves using the "extras" from the model's blitz along with advanced hoedowns for torso slimming benefits.

        Long story short? I don't think you'll hurt yourself doing this daily as long as you listen to your body and take a break from it when either your form suffers or you no longer have fun doing it.

        This morning I tried it with the old Minimax 1 tape. I lost track of time but it was in the neighborhood of 23 minutes. I'm having fun pulling out this workout and that and giving it try.
        Thanks Lanette! This will definitely help over the holidays!
        You're welcome Jill. That's what I'm banking on.

        Gotta run for now!


        12-04-2007, 09:57 PM
        Just wanted to pop in and say "HI!" to Lannette. It's been almost 4 years since I saw you last. Hope you are doing well! I'm much closer to you now. I'm actually used to the cold! I love it.

        Will try this variation as I love "Variations on a theme of BWO+" LOL... yes, I was a music major. Couldn't resist that one.

        I actually have other variations that I came up with... use it on my clients as well as myself and I have to say that it keeps my interest in T-Tapp very strong.

        Hope to see you soon, Lannette. BTW, just to reiterate how long it's been... my daughter is 2!!!

        Esther Choi Williams

        Lori French
        12-04-2007, 10:46 PM
        Oh my gosh, the old mm #1 tape, totally forgot about it. It reminds me of why I love Ladybug's variation of BWO+, gonna have to try this with it!

        Thanks, Lannette!


        12-05-2007, 12:17 AM
        Did this one tonight with Ladybug BWO+! Oh my! [:0] I followed what you had on your website, Lannette (love the website!) about adding in the double sets of hoe downs, advanced hoe downs, and thread the needles to the end. Even my hair was sweating!

        I'm so very grateful you posted this! It's such a wonderful variation. Maybe Esther will share some of her variations too!

        Vicki Drobnis

        12-05-2007, 12:29 AM
        Ah, I get it! Esther and Lannette are cut from the same cloth! I have Esther's post on AL in my favorites, and it has made me go from thinking I got AL down to feeling like I'm starting all over again!!! (Actually, thank you, Esther!) And I like the "Variations on a Theme of BWO+"! LOL I was a music major, too, until I became a Master of Resident Services (M.R.S.!) Oh, and then added Master of Mothering (M.O.M.)! JK! NO mastering yet! HA!

        Okay, I'm feeling goofy tonight! [ )]


        12-06-2007, 11:34 PM

        I think this is just what I need. I've been "off" for an eternity due to lower back issues. I think I'm close to getting back in the groove, so-to-speak, and this variation may just be perfect.

        "Retired" T-Tapp Trainer

        12-08-2007, 12:12 AM
        This workout is tough! When it comes to Hoe downs, it is one set on each side throughout the workout, correct? Also I would love to hear some of Esther's variations, I love variation.


        12-08-2007, 11:21 AM
        Hi Ladies,

        Trish, glad you are "liking" AL! It burns like bleep while doing it but doesn't it feel awesome afterwards? Especially when you try to walk upstairs and suddenly your leg gives out? [ ][:0] heehee BTW, I love your titles. Very cute! What instrument did you major in? I was piano performance.

        Hi Vicki, I will post something on it soon. Have friends visiting from L.A. so I have to get off the computer in a few minutes. Just wanted to pop in and say hi.

        I'm going to workout w/ my friend now... perhaps I will use Lannette's variation! Will report back soon!

        Esther Choi Williams

        Allie loves Mike
        12-08-2007, 09:37 PM
        Did this tonight. Oh my goodness! What a workout.



        12-08-2007, 11:25 PM
        Hi Lannette - I don't know if you'll remember me, but I do remember you. I'm still "tapping" at 72 and have to say that T-Tapp is certainly the answer for me and has been for a long time now.

        I like this "sequence" you've come up with and am printing it out - looks like I can fit this in most any time during the Holidays.

        Thanks and hope you have a GREAT HOLIDAY SEASON!!!!!!!!

        12-08-2007, 11:55 PM
        I have tried this "enhanced" version of BWO+ this week and it definitely is a "kick butt variation"! I love it!!


        12-09-2007, 09:16 AM
        Hi Everyone!

        I've been too busy to get back until this morning but I'm still doing this variation on BWO+ and enjoying it. I'm so happy that you're enjoying it too!

        Hi Esther! Definitely long time no see. Hopefully it won't be much longer.

        quote:Hi Lannette - I don't know if you'll remember me, but I do remember you. I'm still "tapping" at 72 and have to say that T-Tapp is certainly the answer for me and has been for a long time now.
        I do remember you Pat, am I right? It's wonderful that you you're still T-Tapping. What an inspiration you are!!

        Sherry!! I can't tell you how great it is to "see" you. I'm sorry to hear about your back issues but happy that this variation might be helpful to you. Goodness I miss everyone! Healing vibes to you.

        This version of BWO+ has made me want to dig out my old interval walk/run version of BWO+ and maybe even mix this in with it to add to the fun. Unfortunately we have a good amount of snow on the ground and it's hunting season so I'm not sure I'm going to be able to do that until warmer weather returns. Somehow I just can't imagine hoedowns or TTN done while wearing a pair of CC skis. [:0]


        12-09-2007, 09:48 PM
        Ooooo Lannette! I wanna hear more about the walk/run variation of BWO+. I've LOVED your kick butt workout. I did four days in a row this past week and just couldn't do anymore (felt like day 5 of a bootcamp). So I took a couple of days off other than PBS & HDs. One of my clients who hadn't seen me in a week said she could tell I'd slimmed down! Nothing "measurable" but definitely looks better!

        Many, many thanks for sharing this!

        Vicki Drobnis

        12-11-2007, 03:08 AM
        bump for Lannette - what's the walk/run variation of BWO+ ?