Bodyrock.tv: Bang Bang Workout - beating my personal best

I chose to do Bang Bang Workout to beat my old time. But unfortunately, the last time I did this I didn't write down the time for the time challenge parts so I can't really compare it. At least I could compare the reps of the interval parts.

Workout breakdown:

1. High Knees (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
55-50-46-44-47-53-46-40 (old: 50/51/48/44/46/44/44/47)

2. Leg Lift, Star crunch & Butt Lift (30 reps)
2:17 (no record from last time)

3. Low Jack (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
27-27-27-23-26-25-26-26 (old: 18/21/20/20/22/22/22/22)

4. Side Plank Lift  (25 reps each side)
2:50 (no record from last time)

5. Scissors (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
50-55-57-50-53-49-50-49 (old: 42/49/41/50/50/48/48/53)

6. One Leg Bridge, Leg Lift & Toe Touch (25 reps each side)
2:55 (no record from last time)

Overall, I beat most of my old scores. Next time it'll be more challenging to me to beat this score!

Happy New Year's Eve!

Bodyrock.tv: Get these Abs Workout aka Suicidal Sweat Workout

Another workout to beat my personal record of Get these Abs Workout (aka Suicidal Sweat Workout as Zuzana renamed it)

Workout breakdown:

1. 2 Jump Squats, 1 Jump Tuck and 3 Push Ups - 15 reps - my time: 4:00 (old 4:35)

2. 10 Kick Ups & 10 Mountain Climbers - 6 reps - my time: 1:49 (old: 2:21)

3. 10 reps of 1 Leg Pike Press & 10 reps of 1 Leg Jump Squats - 4 reps each leg -
my time: 5:54 (old time: 8:19) - a little better than last time but I still altered left and right leg and my squats were a bit better this time. Only 4 little toe taps in between

4. 20 reps of Breakdance Ups - my time: 2:31 (old: 3:16) - I didn't drop on my butt everytime I turned around. But after rewatching the video again, I realized I didn't do it quite properly yet.

Bodyrock.tv: Fit Tight Workout aka Sexy Beast Workout

I followed along with Zuzana's workout schedule and today I managed to beat my personal best for Sexy Beast Workout aka Fit Tight Workout (dunno why she called it different name in the latter).

Workout breakdown:

Set an interval timer for 10 sec off / 30 sec off for 6 rounds EACH of this workout below. Each workout should take a total of 4 minutes.

Part 1: Dynamic Squats (4 minutes) - 10 sec off / 30 sec off for 6 rounds
20-20-14-15-14-14

Part 2: Reverse Push Ups (4 minutes) - 10 sec off / 30 sec off for 6 rounds
12-8-6-7-5-8
(Unlike last time, I used my kitchen counters this time. More secure!)

Part 3: Dive Bomber (4 minutes) - 10 sec off / 30 sec off for 6 rounds
5 1/2 - 4 - 4 - 3 - 4 (knees) - 4 (knees)

Part 4: Prisoner's Get Ups (4 minutes) - 10 sec off / 30 sec off for 6 rounds
4 1/2 -5-5-5-5-5

The goal here is to take as little break as possible between exercises. There's no point of doing 4 minutes exercise then take a 10 minute break. Heck my heart rate will be down by that point.

Overall I did beat my personal record. Need to practice dive bomber and reverse push ups a bit more. But I made a lot of progress in dynamic squats and prisoner's get up!

Bodyrock.tv: Sweat is Sexy - 400 reps workout

So this week theme supposedly beating my own personal record workout. Unfortunately, I was kinda failed on this one :(

Last time I completed this 400 reps in 29:12 (but I didn't do the jump after the push ups, which explained why I was a bit faster, and I used a pair of 8lbs dumbbells for the sandbag full body).

This time I did the full burpee and I used 21lbs backpack for the sandbag fullbody workout. It made A BIG DIFFERENCE whether I did the jump or not.

Workout breakdown (Repeat 4 times)

1. One Leg Jump Up (10 reps each leg)
2. Sandbag Full body Exercise (20 reps) - I used 21lbs backpack this time
3. Crossed Leg Push Ups and Jump (or Crossed Ankle Burpee) (20 reps -alternating legs)
4. Snowboarder - 20 reps
5. One Leg Bridge and Star Crunch (20 reps - alternating legs)

My time was 31:22.

I don't think I could really compare this time with the last one as I did this workout 100% correct.

Or maybe I am just looking for an excuse?

Bodyrock.tv: 1000 Jump Rope Jacks

Although I didn't exactly get up at 5 am I still managed to finish this whole challenge in 29:13.

Jump Rope Jacks is quite tricky and tiring! You only count the rep when your feet touch the floor (pretty much when they are apart). For me it felt like double jump to be count as 1 rep.

I almost gave up after 5 rounds because of the time, but I decided to push through and finish the whole challenge.

I earned my bowl of oats for my b-fast! :D

Bodyrock.tv: Commando Challenge

After I braved myself with 1000 skipping, I finally decided to give this challenge a try. Zuzana incorporated a lot of jump rope this week and this one was no exception.

Workout breakdown:

1. One Leg Skipping (Left) - 50 reps
2. One Leg Skipping (Right) - 50 reps
3. Commando Push Ups - 10 reps (details here)

Repeat the entire circuit 7 times.

My time: 33:18

Yeah I am super slow compared to Zuzana and Freddy (her husband). Both could do this less than 20 minutes!!

I tripped a lot with one leg skipping although I got a little better towards the end.

Tomorrow I'll be back doing early morning (5 am) workout before going to work. I'm thinking either 1000 Jump Rope Jack or 150 Side Steps Up. We'll see.

Bodyrock.tv: 1000 skips

Finally, I braved myself to do this 1000 skips challenge on Christmas Day. Zuzana didn't have any workout scheduled for today but I just couldn't sit still and skipped the entire workout completely.

My time 15:54

And I am still amazed by some people who could finish this challenge less than 10 minutes.

Bodyrock.tv: Cardio and Core

Workout breakdown:
- Scissors with Jump Rope - 75 reps
- Knee Raises (I did Leg Raises from my exercise mat) - 25 reps

Time: 34:09

Yeah slow, I know. But at least I could do scissors with jump rope and got faster towards the end :)

Source: Bodyrock.tv

Bodyrock.tv: Drown in Your Sweat Challenge

As Christmas gets closer, the tougher to motivate ourselves to keep up with the workout. Fear not, Zuzana is making sure we all sweat and work our butt out with this Drown in Your Sweat Challenge.

This week we're mainly focusing on mini challenges so we all still can enjoy Christmas.

Workout breakdown:
Repeat this circuit 10 times:
High Knees with Jump rope - 75 reps (I did regular jump rope)
Squats with Sandbag - 25 reps (I used my 15 lbs backpack)

My time: 34:46

Almost wanted to give up after 5 rounds, but I pushed through! Squats are my biggest weakness!

Bodyrock.tv: Major Hot Abs Workout

Major Hot Abs Workout breakdown:

Interval timer: 10 sec off / 1:20 on for 12 rounds

1. Side to side Jump with Jump Rope (feet together) - I did regular jump rope
118-110-76

2. Dive Bomber and Sandbag Half Squat (I used my 15lbs backpack)
4-4-4

3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
112-102-88

4. Airborne Kicks - I modified this with Reverse Plank & Knee Tucks
47-50-40



I am just happy that finally I could do a proper jump rope!

Practicing Jump Rope

Remember the time I got back injury because I didn't know how to do jump rope properly.

That traumatized me for a good 3 months and today I decided to conquer my fear and start practicing the jump rope.

Result?

I actually could do jump rope FAR BETTER than 3 months ago!

I guess I've built all my strength from Bodyrock.tv workouts.

Of course it wasn't perfect as I tripped a lot but at least I knew I did 300 jump ropes plus some others that I forgot to count.

A nice good short workout before dinner.

I will do a full workout tomorrow morning.

And this week, Zuzana incorporates jump rope in all of the workouts.

Bodyrock.tv: Six Pack Abs 2011 Workout

Who doesn't want to have 6 packs abs? Why wait until 2011 to start working out while you can start now? Holiday season is NO EXCUSE for skipping exercises and indulging a bunch of sweets and junks. At least for me, I could do without sweets but deep fried savory snacks (hello potato chips) are my BIGGEST WEAKNESS.

But this time I SAY NO to all of those! I refuse to jeopardize my workouts!

Anyway this morning I was drenched in my own pool of sweat with Six Pack Abs 2011 Workout.

Workout breakdown:

Set the interval timer to 10 sec off/35 sec on for 24 rounds

#1. Sumo Squats and Leg Lift with sandbag (I used 15lbs dumbbell)

18-15-15-12-15-15

#2. Sumo Push Ups

11-11-10-10-10-10

#3. Jump Lunges

20-18-17-17-17-17

#4. Reverse Push Ups with Dip Station (I subbed this with Standing Double Bend Row with a pair of 15lbs dumbbells)

13-13-12-11-12-12

Bodyrock.tv: 100 reps Super Girl Plank

I was super busy today so had to just squeeze in a mere 4 minute workout.

Enter 100 reps Super Girl Plank.

My time wasn't much different from last one I did: 4:38.

But this time I could assure myself that I maintained proper form A LOT BETTER.

Bodyrock.tv: 7 minutes burpees

Wow, 2 workouts in one day? Er, actually these were only mini workout challenges. Finally I convinced myself to do this 7 minute burpee challenge before my dinner and I completed 57 burpees.

I was happy and disappointed at the same time. Happy because I surpassed 50 reps which I thought I couldn't do, disappointed because I couldn't reach 60.

Bodyrock.tv: 100 reps sandbag swing

How long will it take someone to swing a sandbag/backpack in 100 reps? Depends on how heavy it is.

My backpack was 15 lbs and I completed this super short workout in 3:23.

Bodyrock.tv: Young Buns Workout

I woke up this morning with some soreness on my back and butt, not as much on legs anymore. Alarm went off, I turned it off and went back to sleep, woke up realizing that it was getting a bit late. Good thing today's workout only took 16 minutes (with warm up and cool down it became about 20-25 minutes)

Workout breakdown:
Each workout took 4 minutes (set the timer to countdown 4:00 minutes) and did as many reps as possible.

1. Sumo squat and Lift (I modified the lift by leg raise/star crunch/butt lift combo)

16 reps

2. Sandbag Double Lunge (Left leg) - I used 15 lbs backpack - 33.5 reps

3. Sumo High Knees - 174 reps

4. Sandbag Double Lunge (Right leg)- 33.5 reps

I stretched a little longer to loosen up my legs and back. Good workout. Good sweat.

Bodyrock.tv: 500 reps Side Jump Lunges

Another jump lunges??? Didn't the 300 jump lunges from Monday was brutal enough?

Anyway, this week Zuzana is focusing on leg workout, so today's workout challenge was 500 reps side jump lunges.

I completed it in 17:22, took a very short break after 20 reps until I reached 500 reps total.

And I had a good yoga stretching to loosen up my legs muscles, which are still sore and stiff.

Bodyrock.tv: Poker Face Workout

I wish I could be a poker face when doing Poker Face Workout this morning.

After I did 300 Jump Lunges yesterday my butt and legs were SORE and EVEN MORE SORE in the evening.

Anyway here's this morning workout breakdown:

10 sec off / 50 sec for 20 rounds

1. Surfer Exercise

10-7-7-6

2. Round Kick and Knee Crunch (LEFT Leg) - I modified the knee crunch by lying on
the floor and did knee raises instead.
6-6-7-7

3. Round Kick and Knee Crunch (RIGHT Leg)

7-7-7-7

4. 1-2-3 Push Ups

10-11-11-11

5. Ninja Jump and Sandbag Pick Up (I used my 15 lbs backpack)
5-5-6-5



For some reason I could do Ninja Jump better in bare feet than wearing shoes. HUH?

Bodyrock.tv: 300 reps Jump Lunges

Darn it, I lost all my entry earlier.

Anyway I did 300 reps jump lunges in 14:58.

Not bad. I kept a good proper form and no cheating.

First 30 was a breeze and after that I had to take mini breaks after completing 10 reps.

The last 50 was the toughest.

By the end of the workout, my legs were stiff like sticks.

Did some yoga stretches to loosen them up.

Upper body was still sore from Sunday and yesterday's workout.

Bodyrock.tv: WOW Booty! Workout

The actual workout for today was supposedly 7 minutes of burpees. But I felt like to work my ass more this morning so I opted to Wow Booty! Workout instead. I've been wanting to do this challenge a while back but then I knew I wouldn't be able to perform well so I waited until today.

Workout breakdown (interval & time challenge workout)
Part 1: Interval
High knees and drop down (5 sec off / 10 sec on for 16 rounds)
Do high knees as fast as possible for 10 sec and drop down for 5 sec)
30-25-30-28-30-27-28-20-20-20-25-20-20-20-20-20

Part 2: Time Challenge

30 reps of:

Pick up a sandbag/backpack (I used 14-15 lbs backpack filled with bunch of stuff) from your RIGHT side foot across to the LEFT shoulder.

Jump feet apart

Squat until thighs parallel to the ground

Drop the sandbag/backpack on the LEFT side foot

Drop to plank

Do 1 push up

Jump up

My time: 5:52

Part 3: Interval

Repeat part 1

34-25-30-26-30-20-28-22-20-20-25-22-23-25-24-21



I might do the 7 minute burpee later today. We'll see :)

Bodyrock.tv: 200 reps Side Plank Lift

Today's workout challenge was 200 reps of Side Plank Lift (100 reps on each side).

I opted to do 20 reps on one side and switch to give my arm a rest. Apparently I should just do 10 reps of each side until I reach a total 200.

My time was 12:07. Darn it! I was hoping I could still be under 10 minutes.

Oh well..good workout to have before lunch.

Bodyrock.tv: Christmas Abs Workout

Well the actual name of the workout is: "All I want for Christmas is Abs Workout".

Another brutal workout from Zuzana (geez when will she rest..LOL). There are 3 parts of this workout with different intervals.

Workout breakdown:
Combo#1: Triple squat action (with or without sandbag/weight/backpack etc)
I used a backpack with bunch of stuff inside - weighted about 14-15 lbs.
Set the interval timer for two intervals for 20 seconds (no rest interval) for 6 rounds. Total workout will be 4 minutes.
First 20 sec: squat all the way down
Second 20 sec: Squat half way
Third 20 sec: Short pulse squats (squat half way and pulsing-do not come up to standing position)

Repeat everything until the whole interval is over.

I couldn't write down the reps cause I was squatting for the full 4 minutes (well sorta, I had to shake off my legs in between, especially the Short pulse squats)

Combo#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the broomstick handle. Boy 5 sec felt long. I could only lift my butt and legs off the floor for a mere second.

Combo#3: Pick Up Jump with Sandbag/weight/backpack etc
4 rounds of 10 sec off/50 sec on interval
Each time the sandbag touches the floor count as 1 round.
My round: 10-9-9-9



Good workout for Saturday morning and I am already feeling my upper back muscles are sore now.

Bodyrock.tv: 500 reps Mountain Climber

This workout challenge really challenged my physically and mentally. I tried so hard not to take too much break and just kept pushing myself to keep going.

My time: 8:12

My heart rate was average around 168bpm and it even hit 212 bpm. Wow it was over my maximum heart rate 189bpm.

Good cardio drill to keep myself moving after sitting on my ass in the office for 8 hours.

Bodyrock.tv: Hot Warrior Workout

Today was an intense interval training from Zuzana and I had to modify certain exercises since either I don't have the equipment or I wasn't fit enough to perform the full version.

Workout breakdown:
10 sec off/50 sec on for 18 rounds

1. Forward & Backward Lunge Sandbag Lift (Left leg) - I used a pair of 8lbs
dumbbells
I counted forward & backward lunge combo as 1 rep
7-4-4

2. Forward & Backward Lunge Sandbag Lift (Right leg)
4-4-4



3. Core Splits - I substituted this with a combo of leg raise, star crunch and butt
lift
9-9-9


4. Dynamo Push Ups 15-11-13


5. Sleeping Crab - Left leg (I did the modified version for both legs)
12-12-12

6. Sleeping Crab - Right leg
12-12-12


My shoulders and arms were still sore from the Red Hot workout on Monday.

Bodyrock.tv: 60 Get Ups

I had no sandbag and my backpack was too bulky for doing 60 Get Ups so I opted for holding 8 lb dumbbell on one hand over my shoulder.

Though Zuzana showed that she used her other hand to help her get up, I chose not to.

It took me 11:45 for the whole thing.

My only regret? I should have picked the 10 lbs dumbbell instead.

Regardless I still got my good sweat and could enjoy carbohydrate other than fruits and veggies for breakfast :)

Bodyrock.tv: Red Hot Workout

Today's workout was a time challenge and I'd say I enjoyed doing the High knees (minus the jump rope). It's a good exercise to boost your heart rate up in a short time.

Workout breakdown:
Combo #1: 10 sets of 10 Seated Pull Ups & 10 Knee Crunches
I don't have a dip station, so I used my counter tops with detachable broomstick handle. It was really hard!! I could barely move my butt up if I didn't use my legs for a little assistance.

I had to stop the timer after the 1st combo to walk from the kitchen to the workout area.

Combo #2: 500 High Knees Jump Rope (I did High Knees only)

Combo #3: 50 reps Core Twist Push Ups

Combo #4: 500 High Knees Jump Rope (I did High Knees only)

Combo #5: 50 reps Sandbag Hip Thrust (I loaded up my backpack with one 8lbs dumbbell along with bunch of clothing/sweater. Not sure how much weight it was (prolly around 10-15lbs)

Time: 27:07



Got a good sweat, good workout!

Bodyrock.tv: One Leg Squat Challenge

I didn't exactly do any workout, but I did do the One Leg Squat Challenge (did the easiest modification of course). I didn't do the whole 5 sets of 5 reps for each leg, but I determine to do at least a couple of One Leg Squat everyday after work. Gotta start somewhere, right?

Besides my abs/core was sore from yesterday's Super girl plank.

Bodyrock tv: 100 reps Super girl Plank

Another workout challenge from Zuzana, which in my opinion might look easy but actually pretty challenging to do once you do it.

Try to do 100 reps of Super Girl Plank as fast as possible but still focus on keeping the proper form. Start in plank position then extend one arm and the opposite leg like this:

I've been out for the whole day and while waiting for dinner to be ready at the in-laws, I did this in 4:36.

After I got home before hitting the shower I tried to do it again, hoping beating my other record. Not quite. I did it in 5:04 instead. Oh well, worth of trying.

Bodyrock.tv: Fat Destroyer Workout

I thought I'd take my weekends as day off from working out as usual, but not today. Even though I didn't get up early morning as usual, I managed to do this before lunch. Hence, I got to enjoy the homemade wontons that my mom made :) Totally Fat Destroyer Workout.

Workout breakdown:
10 sec off/50 sec on for 20 rounds.

1. Sandbag squat & Twisted Knee Up (alternating sides)
18-10-10-9

2. Triceps Push Ups & Leg Lift (alternating legs)
10-10-9-7

3. 1 Leg Get Up and Knee Up (Left)
10-10-10-10

4. 1 Leg Get Up and Knee Up (Right)
12-10-10-10

5. Burpee with Knee Raises (I did Jump Tuck instead because I don't have a dip
station)
7-7-6-6



For the sandbag squats and 1 leg get up I used a pair of 10 lbs dumbbells but had to go down to a pair of 8 lbs for 2nd half. This workout really kills my legs. Not to mention my left triceps was still sore from yesterday's High Knees and Get ups (I powered up using my arms a lot to get up)

Bodyrock.tv: 60 reps of High Knee Get Ups

Another time challenge workout from Zuzana at Bodyrock.tv.

Workout breakdown:
Run in place with high knees for 10 times then drop down. When the chest and the belly touch the exercise mat, power up to a standing position. That's 1 round.
Do these for 60 rounds as fast as possible.

My time: 8:57

I think my form might hinder after a while like not drawing my knees as high as the beginning. Besides it was hard to keep track counting the high knees plus the rounds. I just kept mark strokes on the paper everytime I completed 2 rounds. In the end I did 61 reps :)

Not bad for a mini workout when I just need to get my booty moving.

Anyway, I need this endorphin kick into my system to ease up last night incident. I hit someone's car when I was backing up in the office parking lot. Argh!

Bodyrock.tv: Sexy Sweat Supremacy Workout

Another interval training from Zuzana, which I almost almost wanted to skip this morning. It's getting harder and harder to get up in the dark and cold morning to exercise. But then in my head I kept telling myself that if I didn't get up then I would ended up not doing workout at all today.

Today's workout require some set up for the reverse push up. I don't have a dip station, so I had to arrange my 2 bar stools and my floor mop handle. Also a cushion mat for the bicycle.

Workout breakdown:
Set the interval timer for 10 sec on/ 40 sec off for 24 rounds (I mistakenly set it as 20 rounds so had to set the timer back at the last round)

1. 10 Mountain Climbers & 1 Push Ups (count as 1 rep)
6-6-5-5

2. One Arm row (alternating arm after each rep) - I used 12 lbs dumbbells
15-14-15-14

3. Forward and Backward Lunge (Left side) - only used my own bodyweight
11-12-11.5-13 (last one was when I had to pause to set the timer back hence the
higher reps)

4. Forward and Backward Lunge (Right side)
11-10-11-11

5. Reverse Push Ups (half way)
12-11-10-9

6. Bicycle
43-57-58-49



My energy was a bit low today, prolly from the lack of sleep.

Bodyrock.tv: 600 Side Step Ups

Another exercise challenge, 600 Side Step Ups (300 reps each leg) as fast as possible. I wasn't even close to half of it.

I only managed to do 200 (100 reps each leg) and it took me 12:16. Imagine Zuzana who completed 600 reps in 9:54.

Still a loooong way for me.

Bodyrock.tv: Mission Abs Possible Workout

It's been freezing cold lately in So Cal (46 F outside and it's 66 F indoor without heater) so explained a lot I've been having trouble rolling out from my nice comfy blanket to workout. Anyway, today's workout was supposedly for abs. But even though that, these are not a bunch of crunches.

Workout breakdown:
Set the interval timer 10 sec rest / 50 sec on for 20 rounds.
1. Sandbag Squat (I used a pair of 10 lbs dumbbells, holding them up on my shoulders)
18-12-13-14

2. Knee Raises (I don't have a dip station so I laid on the floor and did Leg Raises)
18-16-14-15

3. One Leg Push Ups (Alternating legs)
16-16-16-16

4. One Leg Lift and Toe Touch (I alternated between beginners and regular modes)
21-23-21-22

5. Flying Jump Lunge
21-20-22-20



Despite the freezing weather, I was still dripping in sweat. Not bad. Usually people felt wobbly after the workout, meaning they pushed themselves hard enough. But for me, I won't feel the muscle sores until later evening.

Bodyrock.tv: 4 minutes Pre Breakfast Workout over 1000 skips

This week Zuzana is doing the workout schedule a little differently. She still alternates between high intensity exercises with an active day rest. However, instead of active day rest, she makes those days as exercise challenges.

Today's workout challenge was 1000 skips.

I am still traumatized by my back injury couple months ago from doing jump rope so I opted 4 minutes Pre Breakfast workout instead.

I'd say my score this time was a lot better than last time.

5 sec off / 15 sec on for 12 rounds:
1. High Knees 52-50-46-44-33-40
2. Mountain Climber 35-35-26-22-20-28

Now I got to eat my oatmeal :D

Bodyrock tv: The Trainer Who Loved Me (300 reps workout)

I am usually a day behind from the Bodyrock.tv workout schedule because of the time difference. Usually I take Saturdays and Sundays as my rest day and do the last workout of the week on the following Monday instead.

But today I was so pumped up to do Zuzana's new 300 reps workout (The Trainer Who Loved Me). It's a time challenge workout, 60 reps for 5 workouts. Totally brutal.

Workout breakdown:
1. Jump Up and Star Lift - 60 reps
2. James Bond Lunges - 60 reps (alternating legs)
3. Monkey business exercises - 60 reps (Do a pike press with bended knees and power up to jump knee tuck for 1 rep)
4. Side Crunches - 30 reps each side
5. Breakdance Push Ups and Knee Tuck - 60 reps (I had to modify it to a regular push ups instead push ups with the knee tuck- heck Zuzana even had to modify to this one after doing the knee tuck push ups for 30 reps)

Time 40:09



The Jump Up/Star Lift and Monkey business exercises slowed me down a lot. And when I thought I couldn't sweat much in this freezing weather, I was still drenched at the end of the workout.

One thing that I accomplished today: I finally could do a decent jump tuck instead of just regular jump :)

Bodyrock tv: Quantum of Sweat - working off the turkey

After last night Thanksgiving feast, I know I can't miss Zuzana's Quantum of Sweat workout today. Most people got up early today to line up in front of stores, but I got up to workout.

Today's workout is an interval strength training which divided into 2 sequences.
Workout breakdown:
Set the timer 10 sec off / 50 sec on for 4 rounds for both of these sequences.
Part 1:
- One Leg Skipping (Left)
I was still traumatized by my back pain after I did jump rope last time, so I just jumped with 1 leg without the rope.
Round 1: 69
Round 2: 94

- Roll over Commando Push ups
I had to switch between beginner and regular mode. Push ups straight from the belly were pretty tough. Two knee tucks with two push ups count as 1 rep.
Round 1: 4
Round 2: 7

- One Leg Skipping (Right)
Round 1: 86
Round 2: 95

- Roll over Commando Push ups
Round 1: 3
Round 2: 5

Part 2:
- Low Jump Rope Jack (I did Low Jumping jack instead- bending legs more than regular one)
Round 1: 55
Round 2: 60

- Reverse Push Ups and Kick Up (Left)
I don't have Dip station and my chairs are not high enough to support the broomstick, so I just did dips with a kick instead. Set yourself like a table then do dips.
Round 1: 13
Round 2: 11

- Low Jump Rope Jack
Round 1: 53
Round 2: 50

- Reverse Push Ups and Kick Up (Right)
Round 1: 11
Round 2: 11

Do both parts one more time to complete 16 minutes. This workout was okay, maybe because I didn't do the way they were supposedly (dip station and jumping rope), but at least I sweat out some of the last night Thanksgiving dinner.

Bodyrock tv: Sweat Another Day

After all the killer burpees yesterday, Zuzana decided to make today's workout a bit "lighter". Sweat Another Day Workout is a combination of interval and time challenge workout.

There are only 2 workouts and you do 2 rounds of them.
Workout breakdown:
Combo #1: Interval training 10 sec off/20 sec on for 8 rounds
Side Lunge Jump
#1. 23-24-22-20-17-16-17-19
#2. 24-22-18-19-15-16-20-17

Combo #2: Sandbag Rows and Cleans - 20 reps
I had to substitute this one by doing 10 lbs dumbbells rows and upright rows. Can't do cleans with dumbbells :) I wish I did 15 lbs instead. They felt a bit light.
#1. 2:04
#2. 2:37



For those in the US, Happy Thanksgiving! Try not to indulge too much and stay clean with your diet :)

Bodyrock tv: Burpees are Forever

This week Zuzana from Bodyrock.tv is inspired by 007 movie for this week workout theme. As the title says, today's workout is all about burpees.

Workout breakdown:
50 sec on / 10 sec off for 12 rounds of:
1. One leg burpee, side jump (alternating legs) 7-4-4-5
2. Side burpees (alternating sides) 7-7-6-6
3. Starburst Burpee 7-6-6-6



Not gonna lie, this workout is REALLY INTENSE. Despite the freezing morning, I was dripping in sweats after this. And Starburst burpees are actually quite fun to do, though it was quite a killer. One leg burpees are the hardest for me.

Bodyrock tv: 550 reps fat massacre

A new name for an old workout. This one is basically the 550 killer reps, one of Zuzana's older workout. I did this workout twice before.

However, this time I managed to beat all my personal best!!

Today I completed this workout in 24:31 !!!! WOOT

Not only that, I managed to do ALL 50 PUSH UPS on my toes (with still some mini breaks in between to stretch my wrists a bit) and didn't take much breaks in between sets. What an accomplishment! I am kinda proud of myself and finally I could see that I actually made a lot of fitness progress for the past 2 months!

11 exercises - 50 reps each

1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps)
3. Mountain Climber (50 reps)
4. Sumo Squats Knee Up (50 reps)
5. One Leg Bridge Leg Lift (25 reps on each leg)
6. Side to Side Squat Leg Lift (50 reps)
7. One Arm Side Push Ups (25 reps on each side)
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side)
10. Side Plank Lifts (50 reps)
11. One Leg Wall Sits (25 reps on each leg)

Bodyrock tv: Grand Theft Booty Workout

Zuzana clearly kicked my butt today. I could only bend my leg a little bit for the one legged squat, even though I did the beginner's version (holding on the chair). Technically, I can't put all my weight on the chair because it'll tip over.

Workout breakdown:
30 sec on/10 sec off for 18 rounds
1. Snowboarder 15-14-15
2. One Leg Squat and Side Kick (Left) 4-4-4 (I used a chair to support myself, and my one leg squat wasn't even a squat. I could only bend my leg slightly)
3. One Leg Squat and Side Kick (Right) 5-4-4
4. Shelf Butt: 14-18-18
5. Half Pistol and 1 Leg Pike Press (Left) 2-2.5-2 - beginner's half pistol and full version of 1 leg pike press
6. Half Pistol and 1 leg Pike Press (Right) 2.5-2.5-2

Bodyrock tv: The Medal of Honour Abs Workout

Today was an interval strength training for 15 minutes. Set the timer to 50 sec on /10 sec rest for 15 rounds.

The workouts:
#1. Elevated Leg Plank with Hip Circle 25-19-19
#2. Super Star Body Spring 11-10-11
#3. Elbow Plank/Side Plank Lift (LEFT) 8-8-7
#4. Elbow Plank/Side Plank Lift (RIGHT) 6-3-6
#5. Leaping Mountain Climber 37-30-34



I messed up my interval timer during the 2nd round of the fourth exercise thus the super low rep. But on the bright side I finally figured out how to set the rest time first instead jumping right into the workout. The Super Star Body Spring was very challenging (any jump lunges and squat combo always burn my thighs and legs) so I switched to the modified version (minus the chair) and still got good workout from it.

Zuzana showed each individual workout breakdown video tutorial on her site.

Bodyrock tv: Counter-Strike Fat Workout

Halo, Counter-Strike, hmm...sounds like Zuzana is into video game theme naming for this week workout huh?

Anyway today's workout is a time challenge, which only takes 12 minutes of maximum efforts.



Workout breakdown:
1. Start with 3 walking push ups
2. Jump your feet forward
3. Do 1 side hop
4. Do 1 side lunge
5. Do 1 side hop to other side
6. Do 1 side lunge to other side

That whole thing count as one set. Do as many sets as you can in 12 minutes time.
I completed 27 1/2 sets.

Bodyrock tv: Halo of Sweat Workout

Another brutal exercise from Bodyrock.tv - Halo of Sweat Workout. It's an interval training that only takes 12 minutes.



Workout breakdown:
30 sec on / 10 sec off for 6 rounds for each of combo

Combo #1:
1. Sumo Jump Knee Up: 13-11-10
2. Sumo Pulse Calve Raise: 14-11-10

Combo #2:
1. Reptile on the Run: 30-15-10
2. Reptile Push Ups: 4-3-3 (I had to go down on my knees on the last one)

Combo #3:
1. Knee Hugs: 16-13-12 (last 2 I had to tap the feet on the floor for a bit)
2. Ab Burn Out: 30-33-33

The second combo was no joke. I think I didn't go down as much as Zuzana but for sure my sweat was pouring down onto my exercise mat, creating a little water puddle. Gross, I know.

Bodyrock tv: 8 Exercises Drill

I thought I couldn't get up at 5 am this morning to do another Bodyrock.tv workout, but in fact I got up and got in a sweaty mess after completing this 8 Exercises Drill. This is an older workout from Zuzana which I thought I could completed in less than 20 minutes. Boy I was wrong.

Equipments:
1. A timer
2. A pair of dumbbells/free weights (I used a pair of 8 lbs dumbbells)
3. An exercise mat
5. A step stool
6. Water and towel



8 Exercises Drill (Go thru this circuit twice as fast as possible):
1. 30 walking lunges
2. 15 squats with 2 dumbbells on shoulders
3. 30 side lunges with dumbbells
4. 50 mountain climbers
5. 15 push ups
6. 30 steps up (alternating legs) with dumbbells
7. 30 backward lunges with dumbbells
8. 15 plank and rows with dumbbells

My time: 33:53

This workout was pretty good. I had to keep wiping off sweats on my face thus slowing me down a bit with the workout. Can't help it, because the sweat kept getting into my eyes and it wasn't quite pleasant. Next time I'll do this workout again and try to beat my own time.

Finally some Yoga!

I realized I haven't done yoga this week or two? The weather was a bit cool today so didn't get much sweat out but at least got a good workout done. Better than nothing!

Bodyrock.tv: Try this At Home Workout

Weird workout title but who cares.

Equipments needed:
- An exercise mat
- A sturdy chair (I used a 3 tier step stool)
- A timer

Workout breakdown:
#1. An interval workout (50 sec on/ 10 sec off for 4 rounds) - total 4 minutes
- Santana Plank (score: 18-19)
- Diagonal Plank Jump (score: 26/28)

#2. 30 reps of steps up on each leg using the chair/step stool) - my time: 4:38

#3. An interval workout (50 sec on/ 10 sec off for 4 rounds) - total 4 minutes
- Duck under (score 35-26)
- Side to Side Half Push Ups (12-13)

Total workout time: 12:38 (Zuzana finished this in about 10 minutes)



Workout details here.

Not bad for a short workout but I still got good sweats.

Rest Day

Source

Bodyrock.tv: Fit Tight Workout aka Sexy Beast Workout

Ok, this time I set everything correctly. 4 exercises, repeated 6 times for 30 sec on and 10 sec off.

Equipment needed:
1. Interval timer
2. An exercise mat
3. Two high chairs and a broomstick (for reverse push ups)

Reverse Push Ups (source)

Workout breakdown:
1. Dynamic squats 19-16-12-13-14-11
2. Reverse Push Ups 9/7/8/6/5/7
3. Dive Bomber 5-4-3 1/2 (on knees) - 4-3-4
4. Prisoner Get Up 2 1/2 - 2 1/2 - 2 1/2 - 3-3-3



Details are here.

Bodyrock.tv: Psychopath Workout

This morning I decided to give one of Zuzana's old workout a try. There are 5 bodyweight exercises and do each of them is an interval workout. Set the timer 20 sec on / 10 sec off for 8 rounds for each of the exercises.

But I set the timer wrong this morning. I set mine to be 30/10 instead. It wasn't bad. In fact, I might workout a little harder and a bit longer than it was intended to be.



Workout breakdown:
20 sec on / 10 sec off for each of the exercise (Today I did 30 on / 10 off instead)
#1 Burpees (with push ups and jump up) 6/6/6/6/5/5/5
#2 One Leg Deadlift and Jump Up (switch side after 1 interval) - I started mine on
Right 11 1/2 /10/12/11/12/11/12/12
#3 Mountain Climber 60/40/33/24/30/35/40/43
#4 Side Crunches (switch side after 1 interval) - (start from right)
21/20/17/15/17/15/17
#5 Side Lunge and Touch Down 27/27/25/22/26/27/27/26

Bodyrock.tv: Get These Abs Workout

This is a time challenge workout so the goal here is to complete this circuit as fast as possible in a proper form. Mine was kinda shaky, I won't lie.



Workout breakdown:
#1. Jump Squats and Push Ups - 15 reps - my time: 4:35
#2. 10 Kick Ups & 10 Mountain Climbers - 6 reps - my time: 2:21
#3. 10 reps of 1 Leg Pike Press & 10 reps of One Leg Jump Squats - 4 reps each leg -
my time: 8:19 (I had to alternate the legs cause it was dead after the jump -
my jump wasn't quite one leg, more like 80/20
#4. 20 reps of My Push Ups - my time: 3:16 - I had to drop on my butt everytime I
turned over to do the other leg push ups.

Total time: 18:23

Jump squats and pike press were the ones that pretty tough for me. I had to take lots of breaks in between and kinda cheated not squatting low enough.

OFF

I know it's too early to take a rest day but I didn't have enough sleep last night nor I had time to do workout after I got home.

Picture

I realized I haven't took any picture ever since I completed my 2nd round of P90X. Even though I don't have the actual Day 90 of my 2nd round of P90X, here's the most recent one I took after not doing P90X for a while.

I'm working on getting those 6 packs show up!!

Bodyrock.tv: Butt Buster Workout

This morning workout was okay for me. I don't think I pushed myself hard enough to sweat more (even though my sweat was still pouring like crazy but not too crazy). It could be the cooler weather, it could be I didn't push myself hard enough, or it could be I was still a bit sore from the 400 reps that I did on Thursday?



Workout breakdown: Set the interval timer to 30 on /10 off for 18 rounds. Do this circuit 3 times. Total workout time 12 minutes.
1. Elevated Leg Lunge Jump (Left side)
22/17/12

2. Elevated Leg Lunge Jump (Right Side)
18/18/14

3. Elbow Plank Side Hop
25/25/25

4. Exploding Star
11/11/10

5. Pendulum
27/29/27

6. Ab Buster Exercise
40/47/40

Bodyrock.tv: Burpee Burnout Workout

I didn't have much time to exercise so I cranked up Bodyrock.tv Burpee Burnout.
Take 10 minutes and did burpee with a slight twist non-stop.

I did 50 reps.

Same as last time.

My legs are still a bit sore from Thursday's workout, but tomorrow I'm going to push hard again. Not to mention I'll be getting an extra hour of snooze. :)

Rest day

This picture shows exactly how I enjoyed my extra sleep this morning :)

My body is all SORE from yesterday's workout (my back, my legs, my knees, my hamstrings and my thighs). I guess I could say I pushed myself hard enough.

Bodyrock.tv: Sweat is Sexy - 400 reps workout

Another time challenged workout from Bodyrock.tv. After yesterday's workout, my legs felt like spaghetti and I almost wanted to sleep in today. However, seeing my hubby got up and did his yoga, I forced myself to get up.

Workout breakdown (5 exercises - repeated 4 times)
1. One Leg Jump Up (10 reps each leg)
2. Sandbag Full body Exercise (20 reps) - I didn't have a sandbag so I used a pair of 8 lbs dumbbells
3. Crossed Leg Push Ups and Jump (20 reps -alternating legs) - I didn't do the jump b/c I forgot!
4. Snowboarder - 20 reps
5. One Leg Bridge and Star Crunch (20 reps - alternating legs)



Time: 29:12

If did the jump on the push ups, I might take longer. Anyway, the important part here is to keep proper form instead of trying to finish it as fast as possible but with bad form. Not only I won't get benefit from it, I could even injure myself.

Bodyrock.tv: Best Ripped Abs Workout

It's been a while since I did this workout last time so I decided to do it.

Even though I thought my form was still a bit shaky (especially Squat Side Hop and Side Lunge), I am quite surprised that overall my scores are much better than the last time I did it!

Workout breakdown (set timer 50/10 for 12 rounds)

1. Sumo Jump Squat & Leg Lift (17/16/12)
2. 1-2 Reptile Push Ups (13/12/9)
3. Squat Side Hop and Side Lunge (10/9/9)
4. Seated V Scissors (50/45/47)

My old record:
1. Sumo Jump 10/9/9
2. 1-2 Reptile Push ups 10/10/10
3. Squat Side Hop 9/8/7
4. Seated V scissors 30/33/35

To give an idea how this workout looks like watch it here.

Bodyrock.tv: Sexy & Jacked Up Workout

Today I decided to do Bodyrock.tv time challenged workout: Sexy & Jacked Up Workout. The goal here is to complete the rounds as fast as possible with proper forms.

Workout breakdowns:
1. Low Jacks - 20 reps
2. Pike Press - 6 reps
3. Mountain Climber - 30 reps
4. Triceps Leg Lift - 10 reps
5. Superman - 10 reps
6. Roll over to the belly to continue to the next one
7. Toe Touches - 20 reps
8. Leg Lifts - 10 reps

After completed all 8 workouts, reverse the order. Repeat this 4 times.



My only question is whether the reverse order count as the second round or not. Thus If it did I might do more than 4. Otherwise I might only did 3.

My time: 19:27

As usual bodyrock.tv workout always makes me drenched in sweat.

I concluded today's workout with some yoga.

Bodyrock.tv: Bang Bang Workout

Surprisingly I could get up at 4:00 am this morning and rolled out from the bed around 4:30 am. Usually it was hard for me to get up this early during weekends, but today was an exception. I was excited to do Zuzana's newest workout: Bang Bang Workout.

This time the workout is a combination of interval and abs workout.



Workout breakdown:
1. High Knees (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
50/51/48/44/46/44/44/47

2. Leg Lift, Star crunch & Butt Lift for 30 reps

3. Low Jack (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
18/21/20/20/22/22/22/22

4. Side Plank Lift - 25 reps each side

5. Scissors (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
42/49/41/50/50/48/48/53

6. One Leg Bridge, Leg Lift & Toe Touch for 25 reps each side

After the workout, I was totally soaked in sweat!

Yoga and Abs

Actually today was an easy day for me. I did some Yoga mainly just for stretching and relaxation. And at the end I did some Abs on the ball.
Pretty low intensity workout I'd say.

Bodyrock.tv: Tight Jeans Booty Workout

I decided to take it a little easier today so I did Bodyrock.tv Tight Jeans Booty Workout again. I just realized that last time I did this, I set the wrong timer. It's supposedly 15 minutes instead of 10.

Set timer for 15 minutes and do this circuit back to back without much break in between. For extra challenge for the crunches, keep the feet off the ground, even when rolling over.

1. Jumping Jacks - 398
2. Crunches - 210

I have to admit that my crunches were done haphazardly. Gotta work on it more!

Rest Day

My midsection was pretty sore today, especially if I contracted my abs. Not sure either Zuzana's Hot Viral Sweat workout kicked my ass or the Ab Ripper X that I did the day before.

Bodyrock.tv Hot Viral Sweat Workout

Another brutal interval workout from Bodyrock.tv. 30 sec on / 10 sec off, 24 rounds of these 4 exercises (repeat 6 times):

1. Leg Elevated Sumo Push Ups 8/5/7/6/5*/7* (I had to go down on my knees for the last 2 b/c my left shoulder felt hurt- I might sprain it a bit)

2. Ninja Jump Tuck 5/5/4/5/5/5 - not bad though I didn't jump as smooth as Zuzana

3. Prisoner Get Up 3/5/4/4.5/4/4.5 - I had to cheat a bit using one hand to help me get up

4. Pike Side Jump 31/29/27/27/31/29.5 - I did the Side step version, though I had to slow down a bit at the end because I was getting tired.

Watch Zuzana doing this workout. Trust me, I'm NOWHERE like her when doing this workout. Not even half of it.


Yesterday evening, I did Ab Ripper X after such a looong time after I completed my second round of P90X.

But I didn't do it along with the video. Instead I did all moves in 30 reps, including the leg climb which was supposedly only 12 reps on each side - I did 30. That explained why I collapsed after 50 reps of Mason's Twist. And I was aiming for 60 reps for it.

Not bad for me who hasn't done Ab Ripper X for almost 2 months and not even sore from it.

All about Abs with Mindy Mylrea

I've had All about Abs with Mindy Mylrea for a while but haven't got a chance to do it, especially this workout incorporates the stability ball.

There are 3 parts of this workout:
First part - using medicine ball
Second part - using stability ball
Third part - using your own body weight.

Since I don't have medicine ball, I skipped the first part and went straight to the stability ball. First time doing this exercise, most of the time I just kept falling off from the ball and missed the sequence. Pike with feet on the ball? Side plank with the stability ball in between your legs? Boy....

But despite those, I still broke some sweat.

Maybe tonight I'll do more Core/Ab focus exercises and be ready for another Bodyrock.tv brutal workout.

Bodyrock.tv: Enjoy the Burn Workout

Enjoy the Burn Workout 50/10 - 12 rounds - took exactly 12 minutes.



Bodyrock.tv did the video a little differently this time. Instead of clips of when she was doing the workout and then a tutorial video, Zuzana did the entire workout for us to follow..-uncut. More like a workout class style. So it feels like we're doing the workout together with her! It's kinda cool in some ways. Too bad I was too lazy to bring my laptop down this morning and played the video when I was doing the workout. Maybe next time.

Workout breakdown (repeated 3 times) and my score:
1. Santana Push Ups (Left side) - 6/6/5
2. Half Burpee - 14/12/13
3. Santana Push Ups (Right side) 6/7/6
4. Jump Lunge (I did the Backward Lunge without chair as a modified version) -
21/23/25

For the Santana Push ups I messed up the left and right side. I thought the left side was determined by which SIDE I was facing when did the side plank. After re-watching the video, it was determined by WHICH SUPPORTING ARM that I was using when doing the side plank lift.

Good workout. I was a sweaty mess after this.

Crazy bootcamp fail

So I tried the Crazy bootcamp again and I wasn't quite pleased.
At the second round, I had to pause the timer because my legs feel like spaghetti. Not sure why, thought I already recovered after 2 rest days.

1.Flying Jump Lunge
24 / 5 (I had to pause the timer here) / 17 (I did the step lunge back instead of jumping)

2. Side Burpee (I just did regular burpee)
5/8/5

3. Side Lunge Touch
26/27/28

4. Squat and Leg Lift
14/15/12

5. Leg Lift and Touch
15/16/17

6. Crazy Home Bootcamp
6/5/6

In the end of this workout, I was drenched in sweat.

I continued with some upperbody strength with dumbbells and some balanced push ups and 100 crunches on the ball

Rest Day

My legs, shoulders and arms are SORE today...could it be from yesterday's yoga? I really pushed myself when doing the warrior poses (bent the knees lower) and pushed myself lower with the chaturanga.

So today will be a completely rest day.

Sweaty yoga in the chilly morning

Finally I managed to drag myself out from the bed at 4:30 am and got a good sweaty yoga done in this chilly morning.

Nothing beats the morning quietness doing yoga while everyone else was sleeping. K was also next to me, doing his yoga.

Bodyrock.tv: Pre-Breakfast workout

Despite the workout name, I did this workout pre-dinner actually.

Pre-Breakfast workout
Just 4 minutes of high intensity workout, 2 workouts total
15 sec on / 5 sec off - 12 rounds



My scores:
1. High Knees 41/30/30/28/28/28/27
2. Mountain Climber 28/29/29/26/22/22

I was using my heart rate monitor and boy my heart rate got all the way up to 204 bpm - average 155 bpm. Calories burned 135 cal. Not bad for a 4 minute workout.

100 crunches (regular and sides) on the ball.

Bodyrock.tv: Tight Jeans Booty Workout

I decided to do this workout again since I had a short time in the morning (didn't get up early enough to do a longer workout)


Tight Jeans Booty Workout
Set a timer for 10 minutes of these:

50 reps Jumping jack (or jumping rope jack or low jack)

30 reps of crunches (side and regular)

I completed 5 sets of each.

Jumping jack: 250 reps
Crunches: 150 reps

A teeny better than last time.

Bodyrock.tv: Crazy Home Bootcamp workout

5:00 am workout
30 sec/10 sec - 18 rounds

1. Flying Jump Lunge (21/13/10)
2. Side Burpees (4/3/4) - I did side step to the side plank instead of jump and skipped the push ups at the 3rd round after I twisted my right elbow :(

3. Side Lunge Touch down (23/25/26)
4. Squat and Leg Lift (18/16/16)
5. Leg Lift and Touch (16/17/17)
6. Crazy bootcamp )(5/6/5)

Still not much better than last time I did.

Did interval crunches on the ball (15 sec/ 5 sec) for total 5 minutes.

No particular workout

But I vacuumed the house and 4 fly stairs.

Upper body strength and core workout

Repeat 3 times (12-15 reps - for arms)
Shoulders Press
Front pulls (one of P90X shoulders & Arms move -don't quite remember the name)
Alternative Biceps curl (alternate arms after 4 reps)
Triceps kick back
In and Out Shoulders Fly
Squat and Side leg Lift -20 reps
Lawnmower
Side Triceps Rise (switch sides after completing one side)
Lunge and Twist (switch sides)
Push ups with Side plank

Bodyrock.tv: Burpee burnout workout

Will one body weight exercise for 10 minutes make you sweat and pant like crazy?

The answer is: Yes, if you do this Burpee Burnout from Bodyrock.tv and push yourself REALLY HARD.

One intense exercse for 10 minutes


I eeked out 50 reps (with lots of breaks in between of course - to catch my breath) but I kept in mind to keep proper form.

After this exercise, my sweat was pouring down onto my face and took a little break.

Next I did core strength with the stability ball.

2 rounds of:
1. Regular crunch - 30 reps
2. Regular with side crunch - 30 reps
3. Lunge backward twist while holding the stability ball - 20 reps each side
4. Side leg lift with one hand on the ball - 20 reps each side

Did some yoga for stretching at the end.

Yoga

Apparently my lower back pain hasn't completely gone yet so I decided to do Yoga instead of another intense workout. To top it off, why my right wrist starts feeling a bit tender? :( I could still do push ups but didn't want to push myself too hard because of horror stories I heard how people broke their wrists by doing high reps of consecutive push ups.

Various workouts throught the week

I'm such a bad fitness blogger :( but at least I can assure you I am still working out regularly with occasional 1-2 rest days in between.

Today's workout:
Weight Lifting Session (about 15 minutes?)
3 rounds with 12-15 reps of:
Biceps Curls
Shoulder Press
Triceps Kickback
In and out Shoulders Fly
Lawnmower

Followed by Bodyrock.tv Tight Jeans Booty Workout


Workout breakdown:
Complete these exercises as many rounds as possible in 15 minutes countdown
1. 50 reps Jumping Rope Jack (I only did regular Jumping Jack)
2. 30 reps crunches

My score: 250 Jumping Jacks and 130 crunches

In no particular order, here are some of the workouts that I've been doing

Bodyrock.tv Crazy Home Bootcamp workout

Workout breakdown:
Interval workout 30 sec on / 10 sec rest for 18 rounds (total 15 minutes)-repeated 3 times

1. Flying Jump lunges (20/16/15)
2. Side Burpees (I modified it to a regular burpee and skip the push ups b/c my right wrist wasn't feeling right) (8/9/9)
3. Side Lunge Touch Down (19/18/22)
4. Squat and Leg Lift (I only use body weight) (16/14/14)
5. Leg Lift and Touch (15/14/15)
6. Crazy bootcamp (I don't think I did this one right) (5/5/5)

My own interval workout (inspired by Bodyrock.tv)
50 sec/10 sec interval - repeated 3 times
1. Squat Jump with Leg Lift (17/11/11)
2. Push Ups with side plank (11/11/10)
3. Side Hop & Lunge (10/8/9)
4. Reptile (36/34/30)

And not forgetting Yoga session as well. Some days I did a full Yoga as the whole workout, some days I did yoga at the end of the main workout for stretching and cooling down.

My lower back pain hasn't completely healed yet but at least not as painful as before. Maybe it's time to see a chiropractor?

Interval workout - total body

50 sec on / 10 sec off (15 rounds) of these

Squat holding the stability ball above head 20/15/13
Balanced Push Ups (push up and do side plank on each side) 10/9/10
Fighter's Lunge (from Bodyrock.tv)-right side - 20/20/17
Fighter's Lunge (from Bodyrock.tv)-left side - 21/24/24
Mountain Climber 40/30/23

Total workout time is only 15 minutes and I was dripping in sweat despite in this cold weather.

I continued with 15 minutes of moving asanas Yoga with the deep breathing technique that I discussed at the previous post.

Upperbody and abs workout

I managed to get up early this morning and did the workout that I put together the day before.

UPPER BODY STRENGTH AND ABS

3 rounds of:
Alternative Shoulder Press
Traditional Crunches on the ball
Biceps Curl
Bicycle crunches
In and Out Shoulders Fly
Oblique V Ups Crunches - switching side
Triceps Kickback (2 arms)
Side crunches on the ball
Lawnmower - switching side
Back Extension on the ball

All arms workout about 12-15 reps each time
All abs workout about 25-30 reps each time

Yoga for the last 10-15 minutes for stretching and relaxation. The weather starts to cool down and it was hard to break sweat.

Rest day

I was planning to do Upper body strength and abs workout today and even wrote down the entire workout plan. But after working like a machine at work and came back home, plus my legs, arms and butt are sore from yesterday's workout, I decided to take it as my rest day.

The next plan: get up early tomorrow and do the Upper Body Strength and Abs.

Seriously, I'm getting worse at working out in the early morning. It's hard to get up early now, especially with in this cold and rainy weather.

I'm ALIVE and STILL kick ass!

Holy moly, I haven't updated this blog for a while (like more than a week???)

Anyway, good news is my lower back pain is ALMOST GONE...*almost*...it's still there and I still can feel it when doing certain move. For the past 1 1/2 week I've been doing LOTS of yoga and core exercises with the stability ball.

I'm not particularly doing P90X Yoga style, though most of the poses and sequence are taken from there. Btw, K (my hubby) told me a little tips for get the most out from Yoga - deep breathing throughout the whole thing and hold the poses longer.

When you breathe in always breathe using your stomach instead of breathe into your chest. So when you breathe in, your stomach is supposedly going out instead of going in. And when you breathe out, you supposed to suck in the stomach. Do those while holding the yoga pose and I guarantee you'll be dripping in sweats in about 15 minutes, especially when you're doing the moving asanas.

And today I decided to get back to Zuzana's Bodyrock.tv workout again.

I picked The Best Ripped Ab workout (50 sec /10 sec interval) - 3 rounds
1) Sumo Jump Squat and Leg Lift (17/12/10)
2) 1-2 Reptile Push Up (11/12/10)
3) Squat Side Hop and Side Lunge (8/8/8)
4) Seated V-Scissors (41/36/38)

Compare to last time, my score is actually not bad!

And following after that, I did 30 mins yoga, with the breathing technique I discussed earlier. Boy, the sweat just continued. LOVE IT!

Getting ready to make a come back

Good news! My lower back pain is not as bad anymore and I could do more exercises though I still don't want to jump back to the high level intensity as yet! Don't want to prolong the recovery time..ugh!

That being said, I'd say thanks to lots of yoga and stretching that I've been doing for the past 2 weeks. And did I mention I could crank up 100 crunches on the stability ball? I might want to research more if I did the crunches on the ball correctly.

yesterday I did my own workout:

3 rounds of:
Push ups (about 20-25 reps)
Crunches on the ball (about 30-50 reps)
Squats with side twist (about 25 reps)
Balance Push Ups (about 10-15 reps)
Side Tri Rise (about 25 reps)
Attempted plank pike (not sure what it's called) I could only hold my balance for 10 reps - I couldn't do the pike up so I just rolled the ball like this:

Source

Still alive

My lower back pain is still around but doesn't mean I'm just sitting around and do nothing. In fact I've been doing lots of yoga! Believe it or not, yoga helps ease up the pain. Also hubby got me a fitness ball so I've been doing crunches on it. And still working on my pushups as well!!

Dang, updating a blog w/ my crackberry surely painful!

Lower back pain = overtraining?

According to this post on this blog:
http://zentofitness.com/5-signs-that-you-are-overtraining/

Guess I'll take my rest day today.

Ab Focused Workout

5 min warm up & stretch

2 rounds of:
Bicycle Crunches (40 reps) -each turn count as 1 rep
Push ups (20 reps)
Lunge and Reach (courtesy of P90X) - Left(25 reps)
Lunge and Reach (courtesy of P90X) - Right (25 reps)
Oblique V ups (courtesy of P90X) - Left (25 reps)
Oblique V ups (courtesy of P90X) - Right (25 reps)
Steam Engine (or can be said standing crunches) - 25 reps (every right turn count as 1 rep)
Leg Climb (courtesy of P90X) - Left (25 reps)
Leg Climb (courtesy of P90X) - Right (25 reps)
1 minute Plank hold

Time completed: 31:05

Yoga for cool down and stretch (10-15 minutes)

Bodyweight workouts with lower back pain still

My lower back pain hasn't eased up yet, but not as bad. I still can't bend down or leaning forward. However, anything with bending backwards eases up the pain a bit

Anyway, I did my own workout thing today after a little 5 minute warm up cardio (run in place, stretching, 100 times jumping jack)

2 rounds of:
Regular Push ups (20 reps)
Regular crunches (70 reps)
Side Crunches (70 reps)- right side
Side Crunches (70 reps) - left side
Wall Squat (1 minute hold)
Balanced push ups (push up with side plank) (15 reps)
Toe Roll Iso Lunge (25 reps) -right side
Toe Roll Iso Lunge (25 reps) - left side
Back Extensions 25 reps
Squats 25 reps


Time: 27:28

Finished up with Yoga (stretching):
Cat Stretch
Upward Dog
Cobra
Bow
Bridge
Cobbler

Back right aching continues

I might want to take today as my rest day. My right back is still aching, even more when I bend or leaning forward. I think it's my right waist. Still can't figure out how the hell jumping rope can cause this???

I might want to do some yoga stretching to ease up this pain (camel pose, standing forward bend, cat stretch etc).

Power Girl Workout with morning jump rope

I did some jump rope in the morning, didn't keep track how many skips I did. But for some reason, throughout the day I feel some aching on my right side back (around the waist area). Not sure if I pushed myself a bit too much while jumping rope or what. It hurts more if I try to bend down or anything to do with leaning towards the right side.

However, in the evening after I got home, I cranked up Power Girl workout by Zuzana.

The numbers are a teeny bit better than last time I did (especially doing these with the pain on my back right waist). Will post up the number later.

550 killer reps morning workout

I did this 550 killer reps workout in the morning. Unlike last time, I managed to complete the whole thing, though it was quite haphazardly towards the end. I couldn't do the full side plank rise, so I used my elbows to do it. It was still hard.

Time I completed this workout was 36:29.

Last time I only did up to side plank lifts and called it a day.

A little improvement: I did the walk up push ups on toes until 30 reps (with mini breaks in between) then went down on my knees to complete the full 50 reps. Last time I did only 20 reps and went down on my knees.

P90X Yoga X

I felt I haven't done yoga forever so I did a full Yoga X. Namaste.

Bunch of random workouts plus house cleaning

There was no particular type of workout that I did on this day. Did sweeping & mopping the floor plus vacuuming count? I'd say I got some core workout by pushing the heavy vacuum cleaner. And after all of those, I did a little workout circuit, couldn't remember exactly how many reps I did for these workout (alternating): jump rope skipping, push ups, sit ups, crunches for a total 25 minutes.

Best Ripped Abs Workout & Skipping

Today I think I did a bit better than last time:

12 rounds of 50 sec/10 sec rest interval:
1. Sumo Jump 10/9/9
2. 1-2 Reptile Push ups 10/10/10
3. Squat Side Hop 9/8/7
4. Seated V scissors 30/33/35

And I just bought a jump rope, and did as many skips as I could after the main workout. So all these time when I did 100 skips, I actually didn't use any rope. Yeah, kinda cheating. So I think it'll be a loooong way before I could actually do 100 skips for REAL.

For those who are in the US, Happy Labor Day weekend. Be safe.

No workout

No time today.

Six Pack - Love Handles workout

Completed in 27:36.

A little better than last time.

Drenched in sweat. I took as little break as possible in between exercises.

Yoga for 10-15 minutes for relaxation and flexibility.

Power Girl Workout

I felt a bit of under the weather. My throat has been bothering me since yesterday afternoon. It feels hurt and dry, blame it on the rice cereal that I had with yogurt yesterday afternoon. Maybe too much of cereal and too little yogurt. My throat is pretty sensitive to dry stuff, hopefully that's the case. I can't afford to catch a cold now :(

Anyway, today's workout was another one from Bodyrock.tv: Power Girl (or Boy) Workout.



Power Girl (or Boy) Workout breakdown:
12 minutes long, 50 sec interval with 10 sec rest. Total 6 workouts - 12 rounds.
1. Surfer 6 reps / 5 reps - not sure if I did it right but still boost up my heart rate.
2. Beach Scissors (Right side) - 14 reps / 11 reps - I did the modified version with the elbow down
3. Beach Scissors (Left side) - 15 reps / 15 reps - I did the completely modified verson - elbow & hip down.
4. Fighter's Lunge (left side) 26 reps / 28 reps
5. Fighter's Lunge (right side) 26 reps / 27 reps
6. 1-2-3 Push Ups 7 reps / 8 reps - totally fail on this one

Then I did side crunches and regular crunches - 70 reps each.

25 push ups

Yoga for cool down.

Not quite great with today's workout but still better than nothing.

Btw, today at work there were some kind of health fair where they offered glucose, cholesterol and body fat check for free. My glucose and cholesterol were in good range. First time I got my body fat check (they used the skin caliper thing) and turned out mine was 19%, which according to the chart I fell into the athletic category. Hm, I secretly kinda proud of it. Ok enough ramblings.

Rest day

Yesterday's workout kicked my butt. I think I might sprain my right shoulder a bit when doing the push ups. My glutes are a bit sore but thankfully my knees are not hurting as I thought they would be from the squats. My back is kinda sore, especially when I try to raise my arms up.

So today would be a total rest day, but still eating clean :)

Bodyrock tv- Best Ripped Abs Workout

I tried this workout this morning and boy I was drenched in sweat, even though this workout only for 12 minutes. The key is to push as hard as you can in the beginning to get the most out of it.

3 rounds (10 sec rest/ 50 sec interval)
1. Sumo Jump Squat with Leg Lift (Score: 13/12/11)
2. 1-2 Reptile Push ups (11/7/7)
3. Squat Side Hop and Side Lunge (7/8/7)
4. Seated V-Scissors (33/41/34)



As usual yoga stretching and relaxation as my usual cool down.

Speaking of which, not sure if you notice I stopped doing One Hundred Push Ups Program. I strayed for that 3rd week and I decided to stop it altogether. After 2 consecutive weeks of push ups, it gets boring and monotone. I like variety in my workout :)

Btw I added this blog in HLB (Healthy Living Blogs). A little bit about HLB:

Healthy Living Blogs is a new resource for the health blogging community. Created by Lindsey of Sound Eats, HLB is a site designed to enhance the positive community of the healthy living blog world. Bloggers and readers can explore the site and find more blogs to love, bloggers in their area, and forums to deepen healthy discussion and support. If you're interested in having your site listed on HLB, simply send the following information to healthylivingblogs@gmail.com and check the site out for yourself!

Bodyrock tv 600 reps sexier body workout

This time I definitely did the whole 600 reps, unlike last time.

I completed it in 38:33. Took lots of break in between. Jump lunges were NO JOKE. In the middle of doing it, my toes were curled in. It hurt but I kept going. In the end they eased up on their own.

As usual I did yoga for stretching and flexibility at the end of workout.