Tuesday, August 31, 2010

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!

Monday, August 30, 2010

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.

Sunday, August 29, 2010

P90X Yoga X

I decided to do the whole Yoga X and felt great. Can't remember when was the last time I did this from start to the end. Usually either I stopped after the balance pose or I did Fountain of Youth Yoga or I just did my own yoga sequences.

Saturday, August 28, 2010

Another Six Pack Love Handles Workout

4 exercises - repeated 8 times:
1. Prisoner Squat with Knee up – 20 reps
2. Santana Push Ups – 10 reps
3. Jump Rope – 100 skips as fast as you can
4. Plank Knee tucks – 20 reps

Courtesy of Bodyrock.tv

My time: 29:49

A teeny bit better than last time

Not bad

Finished with 10 minutes of Yoga (Flexibility and Relaxation)

Friday, August 27, 2010

Another Off

It's Friday and I want to take day off from workout today. Taking my hubby out for a nice dinner is not a bad idea.

Thursday, August 26, 2010

550 Killer Reps workout

I couldn't get up early today because I had a hard time to fall asleep last night. The SoCal weather has been pretty hot and humid during daytime, makes the rooms become stuffy and hot at night. Although I turned out the portable AC, the noise kept me awake for a bit until the cooler air snoozed me.

So as I thought I might want to skip another workout today, I decided to give Bodyrock.tv's 550 killer reps a go.

11 exercises - 50 reps each

1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps) - I went down on knees after 20 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) - Pretty similar to P90X Side-Tri Rise
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side) - kinda weird, I don't think I did it right
10. Side Plank Lifts (50 reps) - I think I only went halfway and called it a day
11. One Leg Wall Sits (25 reps on each leg) - didn't get to this point...maybe next time

Sadly, I only managed to do halfway side plank lifts and called it a day.
Time: 32:42.

Speaking of which my abs are pretty sore from yesterday's workout.

Wednesday, August 25, 2010

Cardio and resistance workouts

Ah, I felt great with 30 mins - 3 miles run early this morning. I managed to get up at 4:30 am and after getting ready and everything I started the run at 5:00 am. How I miss my Garmin heart rate monitor.
Click on image to see it bigger.
I only recorded the time when I actually run (warm ups and cool downs excluded). Towards the end of the last lap, I sprinted up to 9.2 miles/hr speed. Not bad. I should try to sprint a little bit in between next time.

So was that it? NO.

After I got home, dripping in sweats, I did about 30 reps of the following:
Regular crunches
Side Crunches (30 each side)
Side plank raise
Push Ups (20 on toes, 10 on knees)
Plank holds
V ups
Oblique V Ups (30 each side)
Side Tri-Rise (only managed to do 23 each side) - Boo!
Balanced Push Ups (10 only - too tired)

The last 15-20 minutes I did Yoga for stretching and flexibility.

Ideally, this is the typical workout that I'd love to do everyday for 6 days a week. Unfortunately, time is not always my best friend.

Tuesday, August 24, 2010

Rest already

I couldn't get up this morning nor I had time after work, so no workout today.

Monday, August 23, 2010

Getting back to the grind....kinda.

I managed to drag myself out from the bed this morning and did these:

3 rounds of:
100 skips
Push Ups – 10 reps
Ab crunch w/ 10lbs dumbbell 20 reps
Back Extension 20 reps
Side Plank raise (each side) 20 reps
Time: approximately: 25-30 mins

About 15 minutes Yoga - sun salutations and some stretching.

My goal is to at least do some yoga after any workouts. It helps to keep my flexibility.

Triple, Quadruple postings warning!

Lots things going on in my life now, primarily my brother's unknown illness and had to be hospitalized, so I haven't got a chance to post up my workouts. Heck, I even had hard time to squeeze in some workouts per day. Though my workouts are getting shorter and a little less frequent, I strive to push myself as hard as I can. It doesn't matter how long much time you spend per day exercising, but it matters how much intensity you have.

So I posted up some workouts based on the days.

Sunday, August 22, 2010

Fountain of Youth Yoga - One on One with Tony Horton

Dang, the workout from yesterday kicked my ass whole body!! My shoulders, arms, legs, thighs are totally SORE today! I haven't felt this for a while. So being wise, I decided to do Fountain of Youth Yoga. Tony, I missed your chit chats.

Saturday, August 21, 2010

Getting the workout together...again

So after 2 days of no workout, I tried one of Bodyrock.tv workout.

8 rounds of:
1. Prisoner Squat with Knee up – 20 reps
2. Santana Push Ups – 10 reps
3. Jump Rope – 100 skips as fast as you can
4. Plank Knee tucks – 20 reps

Time: 34 min 37 sec

Yoga for 20 mins

Not bad, can't complain. I used an online stopwatch as a timer and I didn't stop it even though I took mini breaks here and there for water or to catch by breath.

Friday, August 20, 2010

No workout.....again?

I think I only did a super short workout, meaning only 2 sets of 20 push ups.

Thursday, August 19, 2010

Can't remember what I did

I think I didn't do any workout on this day, can't remember much..sorry.

Wednesday, August 18, 2010

300 reps workout, courtesy of Bodyrock.tv

It was supposedly 600 reps but I only did 30 reps instead of 60.

300 reps (originally 600 reps) - inspired by Bodyrock.tv
1. Burpees with Calve Raises – 30 reps
2. One Leg Push Ups – 30 reps (switching legs)
3. Jump Lunges – 30 reps
4. One Leg Dead Lifts – 30 reps total (15 on each leg)
5. Crunches with Leg Extensions – 30 reps
6. Prisoner Squat and Front Kick – 30 reps (switching legs)
7. One Leg Tricep Dip – 30 reps (switching legs)
8. One Leg Jump – 30 reps total (15 on each leg)
9. Chest Lift _ 30 reps
10. Over The Chair Kick – 30 reps total (15 on each leg)

And I think I still had a little energy left so did these sequence next.

Repeat 3 times:
Alternative Shoulder Press (10lbs) – 12, 12,
Triceps Kickback – each side (8 lbs) – 15, 15
Lawnmower – each side (12 lbs) – 12, 15
Crunches with leg raise – 40, 40
Side crunches (each side) – 40, 40
Plank hold (until failure) - repeat
Side plank rise (each side) – 12, 12

Tuesday, August 17, 2010

No workout

No time for workout today.

Monday, August 16, 2010

Monday's workout

- One Hundred Push ups Program (Week 3, Day 1) - 17, 12, 13, 13, 17 (max)
After completing the first 2 weeks of push ups, I had to take another fit test before moving on to the 3rd week. I got around 20 reps max which took me to column 1. However, I decided to give column 2 a try. The result? I was struggling especially towards the end of the set, barely could get to 17 reps, which made me re-think of redoing the first 2 weeks of push ups. Thoughts?

For the rest of the workout, I did random stuff (25 reps each, except the triceps kick back (2x15)

- Regular crunches
- Side Crunches
- Full crunches
- Triceps kick back (8 lbs dumbbells)
- Toe Roll Iso Lunge
- Steamed Engine
- Lunge and Reach (10 lbs dumbbells)
- Plank hold (1:30 min with 10 sec rest) - was aiming for 2 min with 10 sec rest in between but didn't happen

Cooled down with yoga

Sunday, August 15, 2010

Lap run and 30 min yoga

No beach run this weekend. Apparently, none of us could make an effort to get up early enough. So I just ran outside the house - 11 laps total for 33 minutes - 3.13 miles (approx.). Then after came back, did 30 minutes yoga, lots of sun salutations some warrior poses (1,2,3, reverse), wheel, etc.

Saturday, August 14, 2010

Saturday afternoon workout

I got up late today so no beach run, instead I did this mini workout before lunch.

Max Push ups – 20 reps
Alt shoulder press (10 lbs) – 12, 12, 12
Biceps Curl (10 lbs) – 15, 15, 15
Triceps Kick back (8 lbs) – 12, 15, 15
Lawnmower (10 lbs) – 15, 15, 15
Side Lunge & Reach – 15,
Side Plank Raise – 15, 15, 15
Back Extension – 15, 15, 15
Step Back Lunge (8 lbs) – 15
Crossed Leg Sit Ups – 15,

I only did one set for the last two, was kinda tired and my form was pretty shaky. Concluded the whole thing by doing some yoga poses.

Friday, August 13, 2010

Rest Day

No workout, at all today.

Thursday, August 12, 2010

Bodyrock.tv workout with one hundred push up

One hundred push up program (Week 2, Day 3) - 12, 13, 10, 10 , 15 (max)

So I've done this program for 2 weeks, it's time for another fit test before moving on to the third week. I'll do it couple days from now and we'll see if I see any improvements.

I decided to give Bodyrock.tv Beg for Mercy workout a try, using Online tabata timer as usual.

10 seconds of rest / 50 seconds of maximum effort
x 15 rounds = 15 minutes of intense interval workout

Repeat these workouts 3 times in the following order
1. Plank Jumps over the Sandbag (I didn't have anything and this was my first time so I just jumped to other side- still pretty tough) / My score: 12 reps, 10 reps, 10 reps

2. Get Up (with Sandbag, dumbbell, kettlebel, or just your own bodyweight)
I did a regular get up with hand assisted - still tough after couple rounds
Score: 9 reps, 10 reps, 8 reps

3. Elevated Push Up with Knee Tucks
Did regular push ups instead. Will do knee tucks next time.
Score: 17 reps, 15 reps, 15 reps

4. Side Step Up with Sandbag or your own bodyweight - left side
Took 2 front steps on the stairs, alternating left and right leg. Didn't use any weight, but next time might want to hold at least 8-10 lbs dumbbells for extra resistance.
Score: 20 reps, 21 reps, 19 reps

5. Side Step Up – Right Side
Score: 21 reps, 21 reps, 21 reps

Plank jumps were NO JOKE! I was out of breath and my form wasn't that great after couple reps.

Wednesday, August 11, 2010

Wednesday workout

I got up a bit late (5:30 am instead of 5 am) so I only managed to have 30-35 minutes of 3.12 miles. Not bad. I'll post up the stats later tonight.

Additional workout plan later today:
Ab workout and some yoga - we'll see how's my timing.

I actually did Ab circuit using Online Tabata Timer (20 sec on, 10 sec off - 8 rounds - repeated 5 times - total 24:00 minutes

- Regular crunches
- Left side crunch
- Right side crunch
- Bicycle crunch
- Heels to heaven
- Oblique V Ups (right)
- Oblique V Ups (left)
- Plank hold

Aside from the plank hold, I tried to do as many reps as possible in the 20 sec window time - average about 15-22 reps. Now time for dinner. I'm starving.

Next time I should plan a bit ahead.

Tuesday, August 10, 2010

Tuesday Morning Workout - trying to be back on the routine

One Hundred Push Ups Program Week 2, Day 2 (10, 12,9,9,14 (max))

Alternate Shoulder Press - 10 lbs dumbbells (3x12)

One Arm Triceps Kickback - 8 lbs dumbbells (3x12)

Lawnmower - 12 lbs dumbbells (3x15)

Back Extension (3x15)

Side Tri-Rise (2x20)
I struggled on the second set by the time I got to the 15th rep. Originally I was going to do 3 sets, but I guess for now 2 sets was enough.

I didn't have a stopwatch/timer so I used Online Tabata timer to count the time.
Pretty useful.

Half-Plank hold (1 min)

Isometric Side plank hold (50-55 seconds per side) - was going to do it for full 1 min, but these were tough!!

Full plank hold (1 min)

Started workout around 5:44 am, finished around 6:20 am - of course I took break here and there, wrote this post as I went along the workout before I forgot my numbers. Good sweat, decent workout.

Monday, August 9, 2010

Mini Ab circuit and partially second half of Yoga X

I wasn't going to workout but I decided to use a good 30 minute before dinner for this mini Ab circuit and some of Yoga X (the stretching parts)

8 minute Ab workout (bunch of crunches here and there)

Bicycle Ab crunches (about 50 reps)

Oblique V-ups (25 reps in slower pace)

Side Plank Rise - don't quite remember the exact reps

Full plank hold - not sure the timer

Half plank hold/Dolphin plank - not sure how long either

Some of Yoga X stretching - Cat stretch, camel pose, cobbler, shoulder stand, seated leg stretch (single and both), wheel

Good 30-35 minutes sweaty workout before dinner.

Sunday, August 8, 2010

Finally beach run plus push ups

Beach run stats:

Total time: 1:31:05
Calories: 621 cal
Total distance: 7.51 miles (including warm up and cool down)
Average speed / heart rate: 5.5 mph / 140-150 bpm
Max speed / heart rate: 6.9 mph / 165 bpm

One Hundred Push ups (Week 2, Day 1) - (6,9,11,8,8,14 (max))

Saturday, August 7, 2010

Random workouts here and there

Today was totally random. I went to be really late last night, got up late, ran a bunch of house errands etc, in the end didn't have time to do any specific workouts.
But I still threw bunch of workouts here and there.
For example, while waiting for water to boil, I did one leg squat, random sit ups whenever I had a chance, stretching here and there.

Friday, August 6, 2010

Yoga Time

A good 46 minutes of Yoga X was all I needed for this day. Almost didn't have time to workout - got up late and after came back home from work usually it was hard to motivate myself to do workout.

Thursday, August 5, 2010

Thursday workout

One hundred push ups program (Week 1, Day 3) 5 sets (8, 10, 7, 7, 12 (max))

Curl Arm & Hammer - 10 lbs (2x12 reps)
Struggled a lot when getting to the last 3 for both sets). I was going to do 3 sets but what's the point if I couldn't maintain a proper form.

One Arm Flip Grip Triceps Kick back - 8 lbs (3x12 reps - each side)
A modified version of P90X Flip Grip Triceps Kick back. Instead of doing it with both arms, I did one arm at a time. It's better to keep my form right, instead doing two arms with sketchy form

Half Burpee (2x10 reps)
Frist time trying it, by the time I got to the 2nd set, I couldn't maintain my form, so no use of pushing it too hard)

Table Dips (2x12reps)

Regular Crunch (50 reps)

Side Crunches (50 reps - each side)
Took mini breaks here and there.

Side Tri-Rise (25 reps - each side)
Did as fast as I could. Speed is the key here.

Max Reps Push ups - 15

I didn't spend too much time today. Got up a little late. But at least I did someting rather than just slept in.

Wednesday, August 4, 2010

Running in a circle

I had 4.5 miles run outside in my neighborhood compound, took about 40 minutes. Not bad and I am planning to increase my running speed and gradually increase the distance as well. It was tough to keep me interested since it is kinda boring to run in a circle versus running on the beach trail. But still better than nothing at all, right?

My plan is to run at least 2-3 times a week (about 3 miles at least or 30 minutes, whichever comes first). Frequency is the key here. And if I have time during weekend, I might wanna go to the beach for a longer and slower run.

My abs exercises from yesterday kicked my midsection. I was sore on my waist, proof that the side plank rises really effective.

Btw, my dad joined me for the run. He only did slow jog since he hasn't jogged for 3 weeks ever since my brother go sick. Worrying of someone does affect your workout performance in some ways. You just don't feel motivate to workout. Same thing with me and K as well. There was a time our beach run felt really dragging.

Tuesday, August 3, 2010

Mixing it Up

One hundred push ups program (Week 1, Day 2) 5 sets push ups (6, 8, 6, 6, 12 (max))

Regular crunches (40, 20, 20, 20)

Side Crunches (10 reps) each side

Back Extensions (3x15 reps)

Side plank raise (2 x 15 reps)

One Arm Triceps Kick back (3x12 reps) – 8 lbs (each side)

Lunge & Reach (3x15 reps) – 10 lbs (each side)

Lawnmower (3x12 reps) – 12 lbs (each side)

Side plank hold (about 1 minute each side)

Crunches with leg raise (3x20 reps)

The whole thing took me about 45 minutes, with a quick 5 minute warm up by run in place and some arm stretches. I was drenched in sweat, not sure if the workout was intense enough or it was the weather. Anyway, got all of these done in the morning. It was good to be able to work out in the morning again. And to get some stretching in, I did a quick yoga in the evening before dinner. Mostly just sun salutations, runner's pose, and some stretches. Took only about 15 minutes but I was drenched in sweat.

Monday, August 2, 2010

OFF Already?

I went to bed super late last night. My parents came over from Asia for a visit (more like for my sick brother) and they had a late flight.
Today was super busy that I couldn't get any workout done. Oh well, just gotta deal with it.
Speaking of which, seems like my yesterday workout was effective, especially on my legs. I woke up with sore legs and thighs, in a good way of course.

Sunday, August 1, 2010

Sunday Workout

So I'm done with 2 rounds of P90X and from now on I'll be just doing random workouts here and there, alternating resistance and cardio. I still incorporate some of P90X, but instead of doing one specific workout video, I just picked some of the moves.

One hundred push ups program (Week 1, Day 1) 5 sets push ups (6, 6, 4, 4, 10 (max))
The max was actually up to 6 but I was feeling good so I did up to 10. Not bad

Alternating shoulders press (3 x 12 reps) – 10 lbs

In & Out Biceps Curls (3 x 16 reps) – 10 lbs

One Arm Triceps Kick Back (3 x 12 reps) – 8 lbs (each side)

Ab Ripper X Workout (All)

Calf Raise Squats (3x10 reps) – 8 lbs

Lunge & Reach (3x15 reps – each side) – 10 lbs

Bent_-Leg Dead lift (2x19 reps) – 15 lbs

Of course this post wasn't exactly written on Sunday. I figured it's easier to do back-date post instead cramming all 3 day posts into one.