Tuesday, November 30, 2010

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)

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

3. One Leg Push Ups (Alternating legs)

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

5. Flying Jump Lunge

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.

Monday, November 29, 2010

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

Saturday, November 27, 2010

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 :)

Friday, November 26, 2010

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.

Wednesday, November 24, 2010

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 :)

Tuesday, November 23, 2010

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.

Monday, November 22, 2010

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)

Friday, November 19, 2010

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

Thursday, November 18, 2010

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.

Wednesday, November 17, 2010

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.

Tuesday, November 16, 2010

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.

Monday, November 15, 2010

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.

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.

Sunday, November 14, 2010

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!

Saturday, November 13, 2010

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.

Friday, November 12, 2010

Thursday, November 11, 2010

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.

Wednesday, November 10, 2010

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)
#5 Side Lunge and Touch Down 27/27/25/22/26/27/27/26

Tuesday, November 9, 2010

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.

Monday, November 8, 2010


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.

Sunday, November 7, 2010


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)

2. Elevated Leg Lunge Jump (Right Side)

3. Elbow Plank Side Hop

4. Exploding Star

5. Pendulum

6. Ab Buster Exercise

Saturday, November 6, 2010

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. :)

Friday, November 5, 2010

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.

Thursday, November 4, 2010

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.

Wednesday, November 3, 2010

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.

Tuesday, November 2, 2010

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.