Saturday, December 31, 2011

ATF Calisthenics Workout

Original workout from: Angry Trainer Fitness

This workout Day #2 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. I wasn't feeling too energetic today so this full cardio workout was a great one to do. I modified it into a sort of interval workout (except for the jumping jacks) based on his original post.

3 Rounds of this entire circuit:
Do 100 Jumping Jacks then set the timer to 20 sec rest/ 1 minute on for 5 rounds for the ones below:
High Knees 117-184-174
Jump Rope 114-120-132
Burpees 10-10-10
Mountain Climbers 80-86-80
V-Ups 18-19-20

Take a little break then reset the timer and repeat everything until you did 3 rounds!

Thursday, December 29, 2011 Rock Me , Feel So Good, Abs Bonus DOUBLE TRIPLE TROUBLE Workouts

Original workouts from

So here what happened. I woke up around 2:30 am for no reason and couldn't fall back asleep. After an hour later, I decided to get up and started to workout! Not only that, I did 3 workouts and doubled the rounds from its original to create about 20 minutes mashed up workouts!

Rock Me Workout: 10 sec off/50 sec on for 8 rounds
SB Low Jack 28-18
Elevated Push up & 2 Knee Tucks 8-8
SB front & back squat 12-12
SB overhead forward lunge and press 7-13

For SB low jack: mixed and matched using 20lbs backpack and only my bodyweight. Same thing with the Overhead Forward Lunge and Press combo.

Feel so Good Workout: 10 sec off/50 sec on for 8 rounds
Burpee & Knee Raise 7-7
One V Up & Dip Station Lift 7-7
1 Triceps dip & 1 Core Split 9-7
Elevated Reverse Push up 10-12

Dip station lift was tough. I had to modify it towards the end of the round by keeping my feet on the ground and just lift my bums. Did a modified triceps dips as I am not strong enough to do it with both my legs off the ground. I could do some elevated reverse push up but then had to do a regular one after a couple reps.

Feel so Good Abs Bonus Workout: 10 sec off/50 sec for 6 rounds
Circle Abs 29-25
Side Oblique V Ups (Left) 29-23
Side Oblique V Ups (Right) 25-23

If you're curious, I did record all of these with the exception of the first one because I forgot! My forms might not be the best but keep in mind that I was working out early morning at 4 am and I just rolled out from the bed.

Wednesday, December 28, 2011 Paradise Workout - TRIPLE!

Original workout:

After a little day off from working out yesterday, I tripled this 4 minute workout to give myself a total 12 minute of HIIT.

10 sec off/50 sec on for 12 rounds (originally 4 rounds)
Reptile Push Up With Leg Lift on the Ball or chair 15-10-12
SB Clean, Press Up & 3 Jump Squats 6-6-6
Alt. Forward/Backward Lunge & SB Twist (fwd+back counted as 1 rep) 4-9-9
High Knees Skipping 83-87-100

For reptile push up, I just did regular push ups from the ball and by 3rd round I ditched the ball and did push up from the floor. For lunge combo, I used 20lbs backpack but ditched it for the last 2 rounds as I had hard time balancing and keeping a good form.

Great sweaty morning workout!

Monday, December 26, 2011

ATF: Strength Workout

Original workout: Angry Trainer Fitness

This workout Day #1 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. It's a nice change to mix and match my training to keep my muscles guessing. I modified some of the workout names for my own purposes.

3 Sets of:
15 Weighted Press
15 Weighted Santana Plank (each side)
15 Weighted Squats
15 Bent over Rows
15 Weighted Deadlifts

Rest for 30 seconds in between circuit.

For the weighted Santana Plank, I started off with 8lbs dumbbell but then my left side wasn't strong enough to do it so I had to scale it down to a dumbbell stick which is about 2.5 lbs. For the rest, I used 20lbs backpack.

Time: 21:54

And if you're interested, I recorded myself doing this workout. Who knows video editing could be quite fun :)

Sunday, December 25, 2011 Christmas Day Abs Bonus - TRIPLE!

Original workout:

I've been sitting on my ass for almost the entire day..yeah sitting in front of my laptop browsing around, Facebooking, etc you named it. So when posted their last 4 Christmas workouts, I was excited to see abs workout that I could do without much preparation. To make it worth more, I triple it to make it 9 minute workout instead of 3.

10 sec off/50 sec on for 9 rounds (originally 3 rounds)
Circle Abs 23-20-21
V Ups (Left) 30-26-22
V Ups (Right) 29-23-22

Saturday, December 24, 2011 Get in Hot Stuff Workout - Triple!

Original workout:

I was super pumped up today that I made 4 minute workout into 12 minute interval and the 3 minute abs became 9 minute.

Part #1: 10 sec off/50 sec on for 12 rounds (Get in Hot Stuff)
SB clean, press up & 2 sumo knees up (20lbs backpack) 10-10-9
Ugi Chop (with 8lbs dumbbell) 18-18-21
Elevated dip station push up 13-13-11
Shoulder SB lift, back lunge & kick up (20lbs backpack) 8-8-8

Part #2: 10 sec off/50 sec on for 9 rounds (Kissable Abs)
Oblique sit up with raised arms 25-18-17
Weighted oblique twist bicycle** (with 8lbs dumbbell-pretty much similar to P90X mason twists) 37-46-43
Leg raise & core split combo 9-9-9

The oblique sit up with raised arms was super tough. After the first round, I had to modify it by keeping one of my foot down on the floor instead hovering the round the entire time. For leg raise and core split combo, after the first round, I had to do knee raise with core split and in the end I had to put my feet down after each raise.

**After rewatching the video again, I realized I didn't do the oblique twist bicycle correctly. I only did the way how P90X Ab Ripper X mason twist.**

Friday, December 23, 2011 Dragon Abs Bodyweight and Party Rock Workout

First part was the bodyweight alternative from Dragon Abs workout and second part is from Party Rock workout with equipment.

Part #1: 10 sec off/50 sec on for 4 rounds
2 push ups & jump up (jump tuck or on a bench) 6
Starburst jump squat 20
Burpee and jump twist 8
Crossed leg push ups 12

Part #2: 10 sec off/50 sec on for 4 rounds
SB row, clean, press up, squat & press up (20lbs backpack) 6
Ugi Push Up (with backpack) 10
SB overhead, 1 forward lunge, 1 SB press & 1 jump lunge 4 (I totally messed up on this sequence)
Elevated leg reverse push up 11

Instead of the actual video, I finally put together videos of me doing the workout with "Bodyrock" Anthem music. Sorry for the blurry video on the first one - apparently the camera wasn't properly focused when recording.

Thursday, December 22, 2011 Party Rock Bodyweight Workout

Original workout:

This is part of Party Rock workout that doesn't require any equipment. Perfect for someone like me who don't have enough time in early morning to workout before going to work.

Part #1: 10 sec off/50 sec on for 4 rounds
2 jump squats + 1 jump tuck + 1 jump lunge 6
Staggered push up & 1 knee side knee tuck 10
1 mountain climber & kick up (alt. side) 14
2 jump forward, 1 push up, 1 jump tuck & 2 jump back 3

Ab bonus: 10 sec off/50 sec on for 3 rounds
Weighted single toe touch & V-ups (with 20lbs backpack) 5
Core splits 15
Sleeping crab 11

Tuesday, December 20, 2011 Dragon Abs Workout & 3 minute ab bonus

Original workout:

It was an early cold morning and I was really in time crunch so I did first part workout with bodyweight only except for the 3 minute abs.

Part #1: 10 sec off/ 50 sec on for 4 rounds
2 Jump Squats (with or without sandbag) & 2 Push Ups 7
1 Sandbag squat (alt.shoulder), 2 push ups, 1 jump tuck 4
10 high knees & 10 mountain climber (with(out) sandbag) 6
Push Up & side knee tuck hold 8

Part #2: 10 sec off/50 sec on for 3 rounds
Bike Abs (keep feet above the floor all the time) 60
V-Up Abs on a bench 26
Weighted Sit up & Press Up (20 lbs backpack) 6

Monday, December 19, 2011 Pumped Up Kicks Workout

Original workout from I modified the exercise names to make them easier and more descriptive for me.

Part #1: 10 sec off/30 sec on for 24 rounds
Frog jump & 2 push ups 5-4
High Knees Skipping 59-45
Clean, Press, Squat & Press (20lbs backpack) 4-5
High Knees Skipping 58-41
Around the world & squat (20lbs backpack) 5-6
High Knees Skipping 55-45
Jump Lunge & Twist (8lbs dumbbell) 8-7
High Knees Skipping 55-50
Elevated push up 8-9
High Knees Skipping 42-40
Leg Raise & Diagonal Knee Raise combo 7-5
High Knees Skipping 50-49

Part #2: 10 sec off/50 sec on for 3 rounds (3 minute Abs bonus)
Side Plank Crunch (Left) 18
Knee Raise 19
Side Plank Crunch (Right) 14

Ok instead of posting video, I posted my video when doing this workout so next time I could see how I could improve my own forms!

Saturday, December 17, 2011 The One That Got Away Workout & Sumo Squat Step Up Exercise Challenge

With this extremely short workout, I can make any excuses for not working out, right?

Part #1: 10 sec off/ 20 sec on for 8 rounds
Mountain Climbers 55-45-37-37
Jump Lunges 15-15-15-15

Part #2: 10 sec off/50 sec on for 3 rounds
Elbow Plank & Leg Lift (alt.sides) 33
Reptile Push Ups 10 (my upper body is still sore from yesterday workout)
Elbow Plank & Leg Lift (alt.sides) 27

And I decided to do another exercise challenge to make today a complete workout with 100 reps Sumo Squat & Step Up Exercise Challenge.

Time: 18:36 (old: 19:46) - ok not much improvement, but could be because I sort of exhausted my legs from earlier workout.

Friday, December 16, 2011 Butt Fat Meltdown 2

Another older workout, Butt Fat Melt Down, which I did back in May. Let's see how this goes!

Part #1: 5 minute interval training (5 sec off/20 sec on for 12 rounds)
Push Up & Side Pike Jump (alternating sides) 7-6-6-5-4-5 (old: 7-7-5-5-5-5)
Plank Elbow and Knee Tuck 12-12-11-12-12-12-12 (old: 12-12-12-12-10-12)

Part #2: 3 minute time challenge
Do 5 side to side half squat with Sandbag on shoulder, drop down and power up (I used my 25 lbs backpack)
I completed 13 sets (old 8 sets & 5 side to side squats)

Part #3: 5 minute interval training (5 sec off/20 sec on for 12 rounds)
Jump Squat 16-11-10-9-9-10 (old: 14-10-10-10-11-10)
Side Crunch (alternating sides) 9-10-10-10-10-10 (old: 10-11-10-10-9-9)

Extras: 10 Burpees

Thursday, December 15, 2011 Whoop Ass Workout

Original workout:

No rest interval. Do free style skipping for every 40 sec and 20 sec of different type of strength training.

Workout: 40 sec/ 20 sec for 4 rounds (repeat the entire 4 min circuit 5 times)
Skipping (high knees) 60s-70s
Chin Ups (subbed with 1 leg assisted Dips) 5-6-7-6-6
Skipping (regular) 40s-50s
Push Ups 5-5-5-5-5
Skipping (scissors) 40s-50s
Reverse Push Ups 5-5-6-5-7
Skipping (jumping jack) 40s
Knee Raises 9-9-9-9-9

All numbers above are approximate. I didn't really count the skipping but roughly I remembered the range.

Tuesday, December 13, 2011 Triple X Workout

Another old workout which I haven't done before. This should be interesting and looks like it's one of a long workout than the typical ones.

Part #1- 10 rounds:
10 Snowboarder (alt. sides)
10 Backward lunge & Kick Up (Left)
10 Backward lunge & Kick Up (Right)

Time 14:29

Part #2 - 4 minutes time challenge:
Get ups (max reps)

Completed 46 unassisted.

Part #3 - 10 sec off/30 sec on for 12 rounds
One Leg Sliding Deadlift (Left) 10-8-7-8
One Leg Sliding Deadlift (Right) 9-8-8-7
High Knees Skipping 68-63-53-70

For the sliding deadlift, I used my 20lbs backpack and hold it against my back instead holding them like the way Zuzka did with her kettlebell.

Monday, December 12, 2011

Upper Body Strength Training

Not much time to workout this morning so:

AM: 100 Knee Raises

PM: 100 Reverse Push Ups

Didn't measure the timer either!

Gave my legs some breaks before hitting hard again tomorrow!

Sunday, December 11, 2011 Body on Fire Workout

Ok finally I've decided to do actual workout that involves pistols! Let's see how can I sustain in this workout!

Workout: 5 X (40 sec/40 sec (no rest interval) for 3 rounds)
Over and Under (from left to right) 40 seconds 10-11-10-11
Over and Under (from right to left) 40 seconds 10-11-8-10-9
Dancing Crab with Jump Up 40 seconds 6-5-6-6-7
Triple Knee Tucks 40 seconds 9-10-10-9-10
Pistol and Switching Leg (alt side) 40 seconds 4-3-3-4-3
Swimming Push Ups 40 seconds 7-8-7-8-8

Since there was no rest interval, all the numbers above were just approximate. I did try my best to memorize all of them in 1 round.

Extras: 10 Burpees

Saturday, December 10, 2011 Bust It Out Workout

A slightly different style workout, combining interval and time challenge workout. Unlike typical interval workout, this time it has longer rest and active time and there're prescribed amount of reps that we need to complete in each 4 minute time block.

Workout: 40 sec off / 4 mins on for 3 rounds
First 4 minute:
10 SB Jump Lunges (15lbs backpack) 40
10 Staggered Push Ups 32

40 seconds break

Second 4 minute:
20 Reverse Push Ups 42
10 Elbow Plank Side Hops 20

40 seconds break

Third 4 minute:
20 SB Jump Squat (15lbs backpack) 40
10 Dive Bomber Push Ups 17

Scores are total reps of each exercise.

I just realized it supposedly 20 jump lunges each round instead of 10..oh well!

Friday, December 9, 2011 Not Afraid Workout 2

It's time to revisit Not Afraid Workout. Let's see if I could beat my old PR!

Workout breakdown: Do the entire circuit 2 times
Part #1: Crab Pike Press (3 minute time challenge)
P1 27 // P2 28 (old: 23 // 20)

Part #2: Interval Training (10 sec off/30 sec on for 6 rounds)
High Knees Rope
P1 66-61-53 // P2 65-53-53 (old: 43-33-53 // 55-40-45)

Burpee and Knee Raise on Dip station
P1 4-4-4 // P2 4-4-4 (old: 4-4-3.5 // 4-3-3.5) - did seated leg raises on the floor)

Part #3: Ninja Lunges (3 minute time challenge)
P1 16 // P2 18 (old: 12 // 14)

Extras: 10 Burpees & 5 Pistols (each leg). I've been slacking on practicing my pistols lately so I'm going to ease into it again.

Thursday, December 8, 2011 Hot Quickie Workout

An old workout from Zuzana which unfortunately doesn't have the breakdown on the site, so I just put the reps based on what I saw from the video (the first half was uncut so I assume it represents the actual reps for each move).

Workout: Do as many rounds in 15 minutes
5 jump lunges
5 reverse push ups
5 jump squats
5 push ups

Result: 14 rounds + 3 Jump Lunges

I did this workout without any warm up due to time constraint. In the end it was still a good workout, wish I could push myself a bit more (as I always tell myself AFTER the workout ended).

Wednesday, December 7, 2011 Damn Hot Body Workout

Original workout from This one surely looks brutal!

Workout: 10 sec off/30 sec on for 36 rounds (or could do 9 rounds then repeat after a short break)
Squat & Press Up (Right arm) with 15lbs dumbbell 6-6-6-6
Squat & Press Up (Left arm) with 15lbs dumbbell 6-5-5-5
Half burpee 9-9-9-9
One Leg Bridge (Right leg) 13-15-15-15
One Leg Bridge (Left leg) 16-18-19-16
Half burpee 9-9-8-8
Triceps Dips & Knee Raises 6-7-6-6 (I did one leg assisted dips)
One Leg Sit & Lift (Left leg) 19-20-19-18
One Leg Sit & Lift (Right leg) 19-20-21-19

I did the entire 36 rounds nonstop and afterward I did 10 burpees for finishing up.

Tuesday, December 6, 2011 Tight Jeans Booty Workout 5

Although I did Tight Jeans Booty workout couple times before (see here, here and here), my goal is to beat to the one I did back in January since it was the only time I did it as prescribed.

Workout breakdown:
Set 15 minutes countdown on the timer and do:
50 reps jump rope jacks
30 reps three directions crunches (each crunch count as 1 rep)

My scores: 350 jump rope jacks & 196 crunches (old 300 jump rope jacks and 162 crunches)

Sunday, December 4, 2011 1000 reps Workout

It'll definitely rain of sweat after doing this 1000 reps workout! I renamed some of the exercise to help me remember it better.

Workout: 10 rounds of this entire circuit
10 half burpees
10 SB squat jump (20lbs backpack)
10 push ups
10 toe touches
10 triceps dips (I did 1 leg assisted using dip station)
10 jump tucks
10 elbow plank jacks
10 jump lunges
10 leg lifts
10 plank jumps

At end of round 5, I was at 25:54. Hm, not bad.
Round 1-5 I still used 20 lbs backpack for squat jump. Round 6-7, I used the bag halfway and bodyweight halfway. Round 8-10, I just did bodyweight for the jump squats.

One important thing: I noticed I wasn't out of breath that much by breathing thru my nose and kept my mouth close the entire time! Apparently, it helped me to power thru the entire workout without being too exhausted!

I finished the entire 10 rounds in 54:57

Saturday, December 3, 2011

Workout Schedule: Dec 4-10 It Will Rain Sweat (1000 reps) Workout Tight Jeans Booty Workout (PR 1) Hot Quickie Workout Damn Sexy Body Workout Not Afraid Workout (PR 1) Bust It Out Workout Ab Blitz Workout

Now that I already sort of "mastered" jump rope exercise, it's time to tackle this workout! Lots of skipping, I'd tell ya!

500 high knees skipping
30 leg lift, star crunch, butt lift
500 jump rope jack
25 side plank lifts (each side)
500 jump rope scissors
25 one leg bridge, leg lift, toe touch

Time 27:52

Friday, December 2, 2011 One Legged Gypsy Workout

An old workout which I haven't tried ever, one legged of everything! :)

Warm up: 4 minute interval skipping (10 sec off/20 sec on for 8 rounds)

Workout: Complete as many round within 16 minutes
25 One Leg Wall Sit (each leg)
10 One Leg Crawl (each leg)
25 One Leg Sit Up (each side)
25 One Leg Deadlift (each leg)

For One Leg Deadlift, I had 8lbs dumbbell so I didn't raise my hands above my head- next time I should do that.

Just like Zuzana, I was only couple reps away to complete 2 rounds before the time ran out (the timer went off when I was at my 8th reps of Left leg deadlift-the last one)

Thursday, December 1, 2011 Look Hot in Your Undies Workout

Another brutal workout from Sean.

Workout: 10 sec off/50 sec on for 12 rounds
Keg Press with SB 14-11-12
Plyo push up with SB 12-10-11 (2nd & 3rd halfway modified to side to side push up)
Ninja jump, SB press up and jump tuck 5-5-5
Burpee & Knee Raises 6-6-6

SB= 20lbs backpack

Tuesday, November 29, 2011 Bombshell Butt Workout 2

I did this workout not too long ago..let's see if I could beat at least 1 or 2 reps from the old ones.

Part 1: 10 sec off/30 sec on for 15 rounds
Jump Twist & Pop (orig. Ugi Jump Twist & Pop) 15-13-14 (old 8-7-7)
Reverse Push Ups 11-10-10 (old 11-10-10)
Side Lunge Twist (20 lb backpack) LEFT 11-8-9 (old 8-8-8)
Side Lunge Twist (20 lb backpack) RIGHT 10-9-9 (8-9-9)
Plank Jacks (orig. Ugi Plank Jacks) 26-23-30 (22-26-24)
I had to do them with my hands because I had bad elbow burns from another plank scissors before.

Part 2: 5 minute challenge
6 regular push ups (orig. One Arm Push Up with Ugi)
12 regular jump lunges (Orig. Ugi Jump Lunges)

I completed 6 sets + 3 push ups and 6 sets of Jump Lunges (old 6 sets of push ups and 5 sets + 8 jump lunges)

Extras: 10 Burpees

Monday, November 28, 2011

MDA WOW: Don't Drop It Workout (Modified)

Originally I'd do this workout as prescribed but then I decided to modify it a bit. My 25 lbs backpack just doesn't have handles that are comfortable enough to do the cleans.

So here what I did instead:

Complete 3 cycles, without putting the weight down:
6 Presses
6 Squats
6 Bent Over Rows

Then with similar sequence and method (6-6-6 without putting my weight down in between sets), I continued with bodyweight strength training:
Leg Raises
Reverse Push Ups
SB Squats (25 lbs backpack)
Diagonal Knee Raises
Pistols (each leg)

Sunday, November 27, 2011 Hot Body on Me Workout

A new workout withe a new host who has some striking resemblance to our favorite Zuzka. Still she's not Zuzka, although she is also a personal trainer and you could totally tell from her forms.

Workout: 10 sec off/ 50 sec on for 12 rounds
SB squat & side leg lift (20lbs backpack) 24-17-17
Reverse 1 leg push up 13-12-12 (2nd & 3rd round did modified for last half reps)
3 Pike Presses & 5 Ski Jump Over the SB 3 - 2 + 2 jumps - 2 + 2 jumps
SB Star Plank 8-11-12

Extras: 5 Burpees, 10 leg raises, 10 triceps dips (1 leg assited), 5 pistols (each leg)

Saturday, November 26, 2011

Workout schedule: Nov 27- Dec 3 Hot Body on Me Workout Bombshell Butt Workout (PR 1)

MDA WOW: Strength Training: Don't Drop It Ab Blitz Workout One Legged Gypsy Workout Look Hot in Undies Workout Extreme Workout Challenge

A very old workout from Zuzana from 2009 which I don't usually look into. Since I know that I could already skip, lunge and squat properly, it's time to tackle this!

Workout: Complete 2 rounds (or 3 if I could handle it)
300 high knees skipping
20 burpees
40 backward lunge & kick up

I completed 2 rounds in 17:59. Next time I came to this, I'll try to beat this time and then it might be the time for me to complete 3 rounds. :)

Friday, November 25, 2011 You Da One Workout

I do notice these newer workouts with Sean are a lot more intense and harder! You Da One is not exception!

Workout: 10 sec off/ 30 sec on for 18 rounds
Surfer Kick Outs (plank jump and jump twist) 11-12-11

Running Man Press (SB clean, squat & press up and do 5 mountain climbers as 1 rep) 3-4-4
(with 20lbs backpack)

Kick Press-Left Leg (SB press up and lunge back) 8-7-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Kick Press-Right Leg (SB press up and lunge back) 7-8-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Press Jack (Do Jumping jack holding SB in front- half squat everytime feet apart)
8-6-5 (20 lbs backpack)

3 Point Abs (Do 2 diagonal knee raises + 1 leg raise) 4-4-4

Thursday, November 24, 2011

My Own Time Challenge Workout

Happy Thanksgiving to the ones who are celebrating in the US. I made up my own workout today and it was great!

Do at least 2 or 5 rounds
1 minute double unders (I did my best to do single-under-single rhythm)
20 leg raises on a dip station
20 weighted squats (I used 20lbs backpack)
20 reverse body rows (aka reverse push ups) - try to do them with both legs straight or 1 bent leg (I did 1 bent leg in the beginning and had to modify to both bent legs)

I completed 3 rounds in about 15 minutes.

Too easy? Then Do 5 rounds! Use more weight for the squats, straighten both legs when doing the reverse body rows or even better do strict pull ups instead!

Extras: 15 pistols (3 sets of 5 each leg)

Tuesday, November 22, 2011 Run the World Workout 2

Another older workout revisited.

Part #1: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Back Lunge and Side Lunge (Right leg) 14-9-9 (old: 15-9-9)
Back Lunge and Side Lunge (Left leg) 8-8-9 (old: 11-10-8)

Part #2: 4 minute time challenge
Crazy Cali Exercise (Start with back lunge, jump up, plank, dynamo push up and up)
22 sets (old: 23 sets)

Part #3: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Side Crunches (Right) 22-20-14 (old: 21-15-15)
Side Crunches (Left) 21-17-18 (old: 20-15-15)

Monday, November 21, 2011 You Make Me Feel Workout

Original workout from:

Workout: 10 sec off/50 sec on for 12 rounds
Ninja Jump Tuck 11-9-9
Sandbag Combo (20lbs backpack) 6-7-7
6 high knees & Crossed Knee Push Ups 5-4-4
Plank Jacks (on hands) 22-32-36

Note: Next time I might try plank janks on elbows as it might be more advance than being on hands.

Sunday, November 20, 2011 Prison Cell Workout

I can't believe there are couple Zuzana's older workouts that I've missed, including this Prison Cell Workout. The best part of it, no equipment needed besides the timer itself.

Workout: 4 rounds
30 walking lunges
10 prisoner's burpee (1 rep= 2x (1 push up, 2 knee tucks) + jump up)
30 kick over a chair (1 rep = 1 kick on one leg followed by other leg)

Time 20:36 (prisoner's burpee was tough!)

Saturday, November 19, 2011

Workout schedule: Nov 20-26

It's Thanksgiving week in the US but it's no excuse for not working out! Even yet, it's the BEST time to workout as I will have day off from work so I could sleep in a bit! Prison Cell Workout You Make Me Feel Workout

My Own Workout:
2 rounds of:
1 min Double Unders (single-double-single rhythm)
20 leg raises
20 squats (with 20lbs backpack)
20 inverted body rows (aka reverse push ups) with extended legs as much as possible (or 1 bent leg)

Extras: 15 pistols (each leg) Bombshell Butt Workout (PR 1) You Da One Workout Extreme Workout Challenge Run the World Workout (PR 1) Sexy Time Abs Workout

Another new workout which was quite challenging that even I had to modify it down a bit. Jump lunges are still hard enough for me even doing it without any additional weight. I think I'm going to stick with doing bodyweight jump lunges until I could execute them 20 consecutive reps perfectly before adding extra weight.

Workout: 10 sec off/ 50 sec on for 12 rounds
Scissors with Sandbag & Knee Twist (no weight for me) 7-7-7
Ugi Plank & Hip Thrust (used 15lbs dumbbell) 10-10-10
Triple Plank Jumps (everytime I jump back or side count as 1 rep) 20-21-20
Ugi Toss (I only did 15 lbs dumbbell press up) 20-22-22

Extras: 10 sec off / 50 sec on for 3 rounds
Push Up Crawl 13
Ninja Jump Tuck 10
Push Up Crawl 11

Friday, November 18, 2011

MDA WOW: Unilateral Engagement

Original workout from Mark's Daily Apple

Complete 5 cycles:
20 Walking Weighted Lunges
14 Single Arm Overhead Press (7 each arm)
10 Single Leg Deadlift (5 each leg)
16 Single Arm Bent Over Row (8 each arm)

I used 20lbs backpack for the lunges, deadlift and 15 lbs dumbbell for the rest.

Time: 19:29

Extras: 15 pistols (each leg)

Thursday, November 17, 2011 Hot Beastie Workout

Another new workout which got me excited but at the same time it was a bummer because I set the interval timer wrong AND I MISSED one of the move (the Dips)!

To make it up, I did an extra round for everything.

Workout: 10 sec off /50 sec on for 15 rounds
Front Squat (with 20lbs backpack) 20-17-1917
Reverse Push Up (bent legs) 15-13-11-11
SB push up, squat & press up 6-5-5-5
SB sit up 10-10-10-11

Note: For SB push up combo, my 20 lbs backpack was a bit rounder and bulky so I had to step back a bit everytime I did the push up or I couldn't push myself all the way down, plus I think I forgot to do the squat before the press up.

Next time I am making sure to do the DIPS before the SB sit up!

Tuesday, November 15, 2011

MDA WOW: Max Effort

Original workout from Mark's Daily Apple.

Everything needs to be executed in proper forms.

Max. Efforts of (2 mins rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 9 sets of 5
5 minutes push ups 8 sets of 5
5 minutes squats (with 20lbs backpack) 9 sets of 10

Monday, November 14, 2011 Good Feeling Workout

For some reason I am always more excited to do a new workout instead of going thru the older ones. Maybe because I don't have the pressure to beat my older scores? Hmm..

Workout: 10 sec off/50 sec on for 12 rounds
Ugi Punch (I used 8lbs dumbbell) 40-32 (I only hold the DB halfway 2nd round)
Frog Burpee (more like plank jump fwd/back) 23-21
SB Side Forward Lunge (Left) - (SB on LEFT side, lunge with Right leg) 9-8
SB Side Forward Lunge (Right) - (SB on RIGHT side, lunge with Left leg) 9-9
Sumo Push Ups 14-13
Diagonal Knee Raise 18-17

Sunday, November 13, 2011

Workout Schedule Nov 13-19

I know, I know I haven't been pretty good sticking with my own workout schedule but I did my best!! This week I'm catching up with the new workouts instead going for the older ones. My new workout approach for this week would be 3 days Bodyrock workouts and 2 days of bodyweight strength training. Good Feeling Workout Hot Beastie Workout Sexy Time Abs Workout

2 days of Bodyweight Strength Training Workouts from Mark's Daily Apple:

MDA WOW: Max Effort

MDA WOW: Unilateral Engagement

Saturday, November 12, 2011 Hot Body Workout 2

This is another one of Zuzana's older workout, which I haven't tried since May.

Workout breakdown:
Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 62-53-47 (old 59-50-50)
2. Reptile Push Up 17-15-13 (old 12-10-11)
3. V-Crunch 42-36-37 (old 39-37-36)
4. Prisoner Squat 35-33-32 (old 32-33-31)
5. Hanging Knee Raises 22-21-22 (old 19-18-18 did leg raises on the floor)

10 Burpees
Bodyweight strength training (1 leg assisted dips, extended legs reverse push ups, push ups)

Friday, November 11, 2011 Killer Body Workout 2

It's time to beat my old scores from Killer Body Workout aka Happy Halloween Workout :) which I did in May.

Workout breakdown:
Do min. 3 rounds (5 rounds max) this entire circuit
12 reps rolling jump tuck
25 reps Oblique V-ups (each side)
20 reps jump lunges
20 reps one leg bridge to crunch (each side)

I completed 3 rounds in 19:59. (old: 3 rounds in 18:44)
Yeah I know I didn't beat my old time, so apparently I'll try to keep doing 3 rounds until I could do this without much struggles. Initially I was going to do 5 rounds but towards 3rd round, I was kinda pooped out already.

This workout focuses on lower body and abs.

Thursday, November 10, 2011 Set Fire to Your Abs Workout

No workout yesterday (I could use a little break) but today I came in strong! I know this workout wasn't in my this week workout schedule, but I couldn't help myself for not doing it. :)

Workout: 10 sec off / 50 sec on for 15 rounds
Sandbag Sumo Squat & Knee Up (20 lbs backpack) 21-18-18
Dive Bomber 10-9-8
Sandbag Step Up (Left) 15-15-14
Sandbag Step Up (Right) 15-15-13
Knee Raises 22-21-20

Extras: 10 sec off/50 sec on for 3 rounds
Sandbag 2 pulse squats & swing around (20 lbs backpack) 9
Burpees 8
Butterfly Ab Crunches 20

Tuesday, November 8, 2011

Strength and Cardio Training

Not exactly a workout but it still delivered quite a kick ass workout for me.

Strength Training (bodyweight only or add weight for more challenge)
5x5 (5 sets of 5)
Leg Raises on a dip station or pull up bar
Triceps Dips on dip station (I did 1 leg assisted)
Pistols (each leg)

Cardio Training: 10 sec off/20 sec on for 8 rounds (4 minute interval training)
High Knees Jump rope

I didn't record any scores today. Maybe next time I should.

Monday, November 7, 2011 I'm Sexy and I Know It Workout

I love that song btw!

This time, the workout was hosted by Sean, Freddy's younger brother. It's good to see a male host on so no more excuses for men saying Bodyrock is only for women!!

Warm up: double unders, lunges, squats, push ups

Part #1: 10 sec off/ 50 sec on for 9 rounds
Low jacks with sandbag (or just bodyweight) 49-51-52 (bodyweight only-I personally didn't feel safe having a 20 lb backpack bouncing up and down against my back)

3 walk over push up and 5 mountain climber combo 4-4-4
Extended legs reverse push ups 11-10-10 (halfway up only but I kept my legs extended the entire time)

Part #2: 3 minute no rest interval (10 sec off/ 50 sec on for 3 rounds)
Every 10 sec: Hold on elbow plank
Every 50 sec: Reptile push ups (easier variation: reptile no push up or mountain climber)
18-27-24 (12 reptile push up 1st round and reptles only for the rest of the rounds)

Extras: 10 Burpees

Sunday, November 6, 2011 Shake It 250 reps Workout

There has been a new development at and one of them is that Zuzana won't be leading the workout video anymore. It's kinda sad to see her less on the screen. On the bright side, they brought in a new host, Jess, a seasoned Bodyrocker who was chosen to be the new lead in the video. Overall she wasn't bad. Let's see if I could beat her time, especially she was using the same bag weight as mine (20lbs)

Warm up: Double unders, lunges, squats

50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side (in the video Jess forgot the knee raise)
50 Half Burpee (no push up)
50 Sandbag Squat (20lbs backpack)
50 Core Split
50 sandbag swing

Time: 19:34

5 Reverse Push up (extended legs)
5 Reverse Push Up (bent legs)
5 Burpees (with deep push ups)
15 Pistols (each leg)

Saturday, November 5, 2011

Workout schedule Nov 6-12 Shake It Out 250 reps Workout I'm Sexy and I Know It Workout Killer Body Workout (PR 1) Bombshell Butt Workout (PR 1) Hot Body Workout (PR 1) Run the World Workout (PR 1) Quantum of Sweat Workout 4

Warm up: Double unders, squats, arm circles

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)
Round 1: 45 (old 49) (old 34)
Round 2: 63 (old 60) (old 45)

- Roll over Commando Push ups
Two knee tucks with two push ups count as 1 rep.
Round 1: 8 1/2 (old 8) (old 7)
Round 2: 8 (old 8) (old 7)

- One Leg Skipping (Right)
Round 1: 75 (old 59) (old 31)
Round 2: 75 (old 65) (old 40)

- Roll over Commando Push ups
Round 1: 8 (old 8) (old 7)
Round 2: 7 (old 8) (old 7 1/2)

Part 2:
- Low Jump Rope Jack
Round 1: 35 (old 36) (old 20)
Round 2: 43 ((old 40) (old 30)

- Reverse Push Ups and Kick Up (Left)
Round 1: 14 (old 11) (old 10)
Round 2: 12 (old 10) (old 10)

- Low Jump Rope Jack
Round 1: 31 (old 32) (old 27)
Round 2: 31 (old 36) (old 28)

- Reverse Push Ups and Kick Up (Right)
Round 1: 10 (old 10) (old 9)
Round 2: 10 (old 8) (old 10)

Score wise not much difference, some I might max out my possibility already? Nah, there's always room to push more! :)

Friday, November 4, 2011 Fat Exorcism Workout

As when I thought I've done most of Zuzana's workout archives, I couldn't believe I missed this one!

6 rounds of:
10 Dive Bomber with 2 knee tucks
16 side jump & side lunges
20 dancing crab

Finished in 26:47 (those dive bomber push ups were TOUGH!)

10 reverse push ups (bent legs) - Will add this into my daily extras as often as possible, just like how I did on pistols
5 Burpees

Thursday, November 3, 2011 Balls of Fury Workout

First time did this workout! I don't have an Ugi Ball so I just did everything with my own bodyweight. For the reptile butt lift, I did it by using a small ottoman chair.

Workout: 10 sec off/50 sec on for 12 rounds
Side Plank Burpee (added push ups) 9-6-6-5
Reptile Butt Lift 18-18-19-21
Jump Up and Squat 7-8-9-7

Wednesday, November 2, 2011 Young Buns Workout 2

An older workout revisited. Let's see if I could beat my old scores!

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

1. Sumo squat and Lift
55 (old: 16 reps modified the lift by leg raise/star crunch/butt lift combo)

2. Sandbag Double Lunge (Left leg) 20 lbs backpack (I hold it on my back instead on one hand like Zuzka did)
41 (old: 33.5 reps with 15lbs backpack)

3. Sumo High Knees
174 (old: 174 reps)

4. Sandbag Double Lunge (Right leg)
38 (old: 33.5 reps)

Extras: 10 Burpees, 15 Pistols (each leg)

Tuesday, November 1, 2011 Major Hot Abs Workout 2

Another old workout revisited. It's been almost a year since I did this one.

Interval timer: 10 sec off / 1:20 on for 12 rounds
1. Side to side Jump with Jump Rope (feet together)
160-123-129 (old 118-110-76 I did regular jump rope)

2. Dive Bomber and Sandbag Half Squat (I used my 20lbs backpack)
5 - 5 1/2 - 5 1/2 (old 4-4-4 with 15 lbs backpack)

3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
128-123-116 (old 112-102-88 I did regular jump rope)

4. Airborne Kicks
28-29-30 (old 47-50-40 modified this with Reverse Plank & Knee Tucks)

Sunday, October 30, 2011

Workout schedule: Oct 31-Nov 5, 2011

In no particular order, here's my tentative workout schedule for this week. Hopefully I could do straight 6 days workout. We'll see. Quantum of Sweat Workout (PR 3, PR 2, PR 1) Major Hot Abs Workout (PR 1) Young Buns Workout (PR 1) Balls of Fury Workout (modified with bodyweight only) Hot Body Workout (PR 1) Fat Exorcism Workout Crazy Home Bootcamp - 2

I still wasn't at my 100% yet as my throat still bothered me plus my legs and butt were sore from yesterday's workout. For today's workout, I picked Crazy Home Bootcamp which I haven't done for a long time (last one was in October 2010)

Warm up: double unders, high knees skipping, regular skipping, squats

10 sec off/ 30 sec on for 18 rounds
1.Flying Jump Lunge
22-15-15 (old 24 / 5 (I had to pause the timer here) / 17 (I did the step lunge back instead of jumping))

2. Side Burpee
6-5-5 (old 5/8/5 (I just did regular burpee))

3. Side Lunge Touch
22-23-22 (old: 26/27/28 - not sure how I got these high numbers but for sure I didn't do them in proper forms)

4. Squat and Leg Lift (with 20lbs backpack)
12-14-13 (old: 14/15/12 -bodyweight only)

5. Leg Lift and Touch
23-24-24 - did my best to keep the other leg hovering above the ground (old: 15/16/17)

6. Crazy Home Bootcamp
6-7-6 (old: 6/5/6)

Extras: 5 burpees

Saturday, October 29, 2011 100 Sandbag Swing Exercise Challenge 2 and Do It Exercise Challenge 2

My throat was still sore when I woke up and not to mention the weather was pretty chilly. When Brutus almost talked me out from working out, I kicked him aside and did two exercise challenge back to back. The first was 100 reps Sandbag Swing (used 20lbs backpack) to beat my old PR in December and Do It Exercise Challenge and I also planned to beat my old PR from January.

Warm up: double unders, squats, lunges

100 Sandbag Swing - finished in 3:28 (didn't beat my PR 3:25-used 15 lbs backpack)

Do It Exercise Challenge (12 minute challenge)
10 sandbag squats (I used 20 lbs backpack)- 100 reps (old 80 reps with 15 lbs backpack)
10 reverse push ups 97 reps (old 78 reps)

5 Burpees

Friday, October 28, 2011 Intense Workout Challenge

Woke up with a sore throat and scratchy nose, no bueno. The sudden weather changes lately slowly got into me. But it didn't stop me to do an older workout from which I've never done before.

Warm up:
Double unders
10 squats
10 walking lunges

4 rounds:
25 One Leg elevated lunge (each leg)
12 side jump crossed leg push ups
25 butt lift and toe touches

I realized I did the last part wrong - I added leg raise-butt lift and toe touches which slowed me down a lot and I finished this workout in 27:36.

10 Burpees

Wednesday, October 26, 2011 Hot Viral Sweat Workout 3

Let's see if I could beat my old PRs from March 2011 and October 2010.

Warm up: Double unders, skipping, 10 squats

Workout breakdown:
Set timer for 10 sec off /30 sec on for 24 rounds
1. Leg Elevated Sumo Push Ups 13-10-9-8-9-9 (old 2: 12-10-9-10-9-10) (old 1: 8/5/7/6/5*/7* -knees on last 2)

2. Ninja Jump Tuck 8-6-7-7-6-6 (old 2: 7-7-6-5-5-6) (old 1: 5/5/4/5/5/5)

3. Prisoner Get Up 6-6-6-6-6-6 (old 2: 7-6-6-6-6-5) (old 1: 3/5/4/4.5/4/4.5-used hands)

4. Pike Side Jump 31-30-29-24-24-25 (old 2: 25-23-23-21-22-23) (old 1: 31/29/27/27/31/29.5 -all modified versions)

Overall I beat my second PR except for the Leg Elevate Sumo Push Ups, but I could assure you my push ups were much deeper this time.

12 Pistols (each leg)
5 Burpees

Tuesday, October 25, 2011

Workout Schedule Oct 23-29 Hot Viral Sweat Workout 100 reps Sandbag Swing Exercise Challenge
5 minute double unders
10 burpees
12 pistols Do It Exercise Challenge
10 burpees Intense Workout Challenge
10 burpees I'm Crazy But You Like It Exercise Challenge 2

So after 3 days of whacked sleeping and eating pattern, sadly I didn't beat my PR for this challenge today.

I completed 54 reps this morning (old: 65 reps) and then did 10 burpees of the day.

Friday, October 21, 2011

Modified CrossFit Workout: Reverse Push Ups, Power Cleans, Push Ups, Squats

Another modified CrossFit workout and this time was from one of Fitbomb's CrossFit gym workout.

Warm up:
20 Double Unders (single-double-single-double rhythm)

Modified CrossFit Workout from Fitbomb's Friday workout.
Strength Skill:
Strict Reverse Push Ups - both leg straight (3-3-1-1-1)

Workout Circuit
4 rounds of 3 minutes (with 1 minute break in-between rounds):
3 power cleans (I used 20lbs backpack)
6 push-ups
9 squats

First round: 3 rounds + 2 power cleans
Second round: 3 rounds
Third round: 3 rounds + 2 power cleans
Fourth round: 3 rounds + 2 power cleans

10 Burpees

Roughly total workout: 16:00

Thursday, October 20, 2011 Ab-Tastic Exercise Challenge 3

Today I did Ab-tastic Exercise Challenge, which I did in April & in January.

Unlike the previous 2, this time I actually did the hanging knee raises from a dip station, which made it more challenging than doing ab workout on the floor.

Repeat this circuit 5 times: (each bracket represents each round)
20 Hanging Knee Raises from a dip station / pull up bar
41 sec / 48 sec / 46 sec / 43 sec / 39 sec

4 min interval skipping (10 off/20 on for 8 rounds)

Total workout time today: 23:39 (old 2: 28:25 // old 1: 25:20)

Extras: 5 Burpees

Tuesday, October 18, 2011 Summer Abs Workout 3

Workout breakdown:
Part #1: 5 rounds of this entire circuit (Time Challenge)
10 reps of slide under with sandbag (I used 15lbs backpack)
10 reps of sandbag sit up (I used 15lbs backpack)
5 reps of rolling knee tuck and push up with stability ball
10 reps of diagonal knee raises (last time I subbed this with leg raise and toe touch)

I finished in 14:36 (old 2: 13:36 // old 1 15:47!) in all proper forms!

Part #2: 4 minute interval training (5 sec off/25 sec on for 8 rounds)
High knees 110-88-74-72 (old 2: 84-65-56-60) (old 1: 80-56-53-45)
Pendulum 38-28-30-31 (old 2: 32-21-22-24) (old 1: 34-22-23-23)

Extras: 10 Burpees

Sunday, October 16, 2011

Modified CrossFit Workout: Squats, Reverse Push Ups, Push Ups

My abs and upper body were a bit sore from yesterday's workout and after today's workout, I think I totally killed them all. I decided to mix up my workout a bit by looking into CrossFit style workouts. Of course I don't have any access to 100lbs barbell and even though I do, I doubt I could even lift that sucker up.

Two new moves that totally burned me today were the Over Head Squats (OHS) and Weighted Front Squats.

Initially I tried to hold my 20lbs backpack for OHS but it was a bad idea. I wasn't trained to do it yet although I could do perfectly fine with just my own bodyweight. So I swapped it out chickened out and grabbed one 15 lbs dumbbell instead and did something like the video below. Yeah...I'm such a weakling.

Front squats aren't too bad although I felt the burn more on my arms holding 15 lbs dumbbell as I tried not to rest the dumbbells on my shoulders.

Before I started off with the actual warm up, I practiced more on my double unders and was pretty happy now I could do single-double-single-double rhythm unbroken for at least 10 DUs.

Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Squats with 20 lbs backpack Overhead Squats (holding 15 lbs dumbbell)

Finished: 5:26

Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups

Finished: 10:40

Total workout time: 16:06

12 Pistols (each leg)
5 Burpees

Phew, I was sweating a lot in the end and today's workout was totally strength training which I like! I need to look into something like this more.

Saturday, October 15, 2011

Workout Schedule Oct 16-23

This is my tentative workout schedule for this week. I purposely didn't put any dates for any particular workout since there are times that I just don't get enough sleep the night before or I didn't get up early enough to do any workout. Sometimes I alter rest day in between and just did the workout whenever I have the time. Summer Abs Workout - Time Challenge (beating old PR 2 /PR 1)
10 Burpees
12 Pistols (each leg)

Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Squats with 20 lbs backpack

Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups

5 Burpees I'm Crazy But You Like It Exercise Challenge (beating old PR)
10 Burpees Hot Viral Sweat Workout (Beating old PR 2 / PR 1)
12 Pistols (each leg)
5 Burpees Ab-Tastic Exercise Challenge (Beating old PR 2 / PR 1) Mission Abs Possible 2

Another old workout revisited!

Warm up: 1 minute double unders, push ups, lunges, knee raises

Workout breakdown:
10 sec off / 50 sec on for 20 rounds.
1. Sandbag Squat (20lbs backpack) 25-19-18-19
(old: 18-12-13-14 - used a pair of 10lbs dumbbells)

2. Knee Raises 25-21-20-20
(old 18-16-14-15 - no dip station- did leg raises from the floor)

3. Crossed Leg Push Ups (Alternating legs - deep push ups!) 14-13-14-12
(old 16-16-16-16 - not so deep push ups)

4. One Leg Lift and Toe Touch (all regular forms!) 27-25-23-27
(21-23-21-22 - altered between beginner & regular modes)

5. Flying Jump Lunge 23-23-23-22
(old 21-20-22-20)

5 Burpees for Erin

Friday, October 14, 2011 Cut the Cheese Workout 2

It's been a while since I did this workout so it's time to revisit!

Warm up: Double unders, squats, lunges, arm circles

Workout breakdown:
Part 1: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Plank Jump & Reptile 15-14-11-10-10-10 (old: 14-13-11-10-11-10 )

Part 2: 5 reps of slow motion Diamond Push Ups
Slow motion down and power up = 1 rep
Completed in 30 seconds (old: 35 seconds)

Part 3: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Leg Lift & Toe Touch* 20-17-13-14-14-12 (old: 12-11-10-8-8-10)

Part 4: 5 reps of slow motion Reverse Push up/ Pull Ups
Power up & slow motion down = 1 rep
Completed in: (38 seconds) (1 leg bent) (old: 38 seconds - both bent legs)

Part 5: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Sumo Squat & Leg Lift with Sandbag (20 lbs backpack)
14-13-11-10-11 (old: 17-14-15-15-15 (15lbs backpack) )

Strength Training:
5-5-5-3-3-3 of:
Diagonal Knee Raises
Reverse Push Ups

10 Burpees for Erin

I did single leg toe touch and leg lift instead of BOTH legs lift toe touch

Wednesday, October 12, 2011 100 reps Super Girl Planks Exercise Challenge -3

Got up late and only had very little time to workout so I revisited 100 reps Super Girl Plank Exericse Challenge. (first time, second time)

I did this in: 3:50 (old 2: 4:38 // old 1: 5:04)

Yay, I beat my old PR! Next time my goal is to finish it under 3 minutes or 2 minutes! :D

10 sec off/30 sec on for 6 rounds Double Unders 4 minute interval training

10 Burpees for Erin

That's it for the day!

Monday, October 10, 2011 Super Bass Workout

Warm up: skipping and double unders for about 5 minutes, lunges, squats, arm circles

Workout: 10 sec off/30 sec on for 18 rounds (
SB* swing 16-15-15
Seated Pull Up & Knee Crunch 6-7-6
SB swing 16-16-16
Skaters & Leg Lift (on SB) 10-11-10
SB Swing 16-14-15
Burpee Twist and Jump (no Ugi) 7-8-7

12 Pistols (each leg)
5 Burpees for Erin

*SB= 20lbs backpack

Sunday, October 9, 2011 Abs Now Workout 2

Abs Now Workout revisited. First time did it back in April. Let's see how I did today!

Workout breakdown
Finish the entire circuit as fast as possible while keeping proper forms
50 reps backward lunge with sandbag overhead press (I used 15lbs dumbbell cuz 20lbs backpack was too bulky to do press up)
50 reps super girl plank
50 reps sandbag squats
50 reps side knee tucks / reptile
50 reps jump lunges
50 reps santana plank
50 reps of 1 jump forward and 2 jump back
50 reps mini squats / pulse squats

I used my 20lbs backpack in place of the sandbag (old: 15lbs backpack)

I finished this workout in 20:09 (old: 23:10)

10 Burpees afterward

Saturday, October 8, 2011 My Buns Hurt Workout-2

My buns definitely hurt after this workout. First time did it in April so it was time to revisit it again!

Workout breakdown:
Part 1: 40 sets of sandbag lunge back, press up and squat leg lift (alt.side) (Time Challenge)
I used my 15lbs dumbbell b/c the backpack was too bulky for doing press up. I didn't beat my old time, because I think I might sprain my left shoulder sometime this week..not sure what I did though.
Time: 4:34 (old : 4:07)

Part 2: Interval training 5 sec off/15 sec on for 12 rounds of Rocket Launchers
(1-2-3 Jump up)
4-7-7-7-7-7-7-7-7-7-7-6 (old :6-6-6-5-5-5-5-6-5-5-6-5)

Part 3: 20 sets of Kick Ups (Time Challenge)
Time: 3:31 (old 4:10 - incorrectly)
This time I did it correctly!

Part 4: Interval training 10 sec/10 sec for 12 rounds of Jump Lunge/Mountain Climbers non stop
Roughly I did 9 jump lunges at first interval and between 3-5 afterward (mixed with step back but I kept myself moving and did about 15-15 Mountain Climbers. This one is still a super burn out!
(old: I did roughly 5 Jump lunges at first intv and only between 1-3 afterward and 5-10 Mountain Climbers. Super burn out! I think I took way too many breaks, especially for jump lunges)

5-5-5 1 leg assisted reverse push up - I am working on doing reverse push up with both legs straight instead bent.
10 Burpees

Friday, October 7, 2011 Hot Body Workout 2

I did this in May and it's time to see if I could beat my old scores!

Workout breakdown:
Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 48-43-41 (old 59-50-50)
2. Reptile Push Up 18-13-11 (old 12-10-11)
3. V-Crunch 37-38-37 (old 39-37-36)
4. Prisoner Squat 46-50-45 (old 32-33-31)
5. Hanging Knee Raises 21-20-19 (old - did leg raises on the ground 19-18-18)

Ok I didn't beat my side jump lunges nor the V Crunch thanks to my monthly was so hard to concentrate doing the workout while I was trying to bear with the painful cramps. But I am happy with my reptile push ups, hanging knee raises and the squats.

Wednesday, October 5, 2011 We Found Love Workout

A mini 10 minute workout challenge from

10 minute countdown
1 Dive Bomber
1 Knee Raises

I completed 36 sets

4 Burpees afterward

Tuesday, October 4, 2011 Silent Killer Workout

Read the complete workout instructions from

Warm up: Double unders,skipping, lunges, squats

20 minute interval workout (10 sec off/50 sec on for 20 rounds)
Lunge Forward (Left leg forward) with SB* 19-13
SB squat 21-16
Lunge Forward (Right leg forward) with SB* 15-14
SB* squat 16-15
Reverse Push Ups 15-13
SB* Squat 18-20
Knee Raises 21-19
SB* Squat 20-18
SB* weighted crunch 23-20
SB* Squat 18-16

4 Burpees for Erin

*20lbs backpack

Sunday, October 2, 2011

Slow Down Workout

Today I wanted it to as slow as possible thus inspired me to try one of Mark's Daily Apple WOW: Slow Down Workout.

Warm up:
4 minutes interval Double-Unders (10 sec off/ 20 sec on for 8 rounds)

Can I say I'm getting a hang on this double unders? :D Not consequently yet...but I was happy enough at least I could string single-double-single-double for at least 10 times in a row!

WOW: Slowdown Workout
2 rounds of:
12 slow push ups (broke it down into 3 slow push ups)
15 slow squats (with 20lbs backpack)
10 slow pull ups (subbed with reverse push up with dip station)
2 minute plank hold - total burn out!

50 knee raises (broke it down into 10 consequence rep, feet off the ground all the time)
12 Pistols (each leg)
4 Burpees for Erin

Who said doing it slow is easy? In fact it's much harder to do 12 slow push ups than 12 fast paced push ups.

Friday, September 30, 2011 Smoking Hot Body Workout

Warm up: Double Unders, squats, arm circles, practiced workout sequence

Workout: Complete this entire circuit as fast as possible in proper forms (details here)
50 Prisoner Jump Lunges
25 On Leg Push Ups (each leg)
50 Sandbag* Mini Squats
50 Reptile on the Run
25 Sandbag* Get Up (each side)
25 One Arm Press Up (each side)

Completed: 36:09 (one arm press up slowed me down so much!!)

3 Burpees for Erin

*20lbs backpack

Thursday, September 29, 2011 It's So On Right Now Workout

Warm up: Double unders, skipping, lunges, squats, and practicing the workout sequence.

Workout: 10 sec off/50 sec on for 20 rounds (details here)
Sandbag* Swing 25-21
Crossed Leg Burpee 8-6
Turkish Jump Up** 8-8
Kick Up 50-45
Foot Elevated Squat* (L) 16-18
Foot Elevated Squat* (R) 17-20
Jump Lunge & Knee Crunch** 8-11 (no dumbbell)
Mountain Climber 46-58
Sandbag Squat* & Lunge Combo 4-5
(1/2 squat, lunge back & 1 low jack)
Full Body Combo** 5-5 (no dumbbell)
(sumo squat with dumbbell overhead, 2 side sumo knee tuck, jump down to plank, back and repeat)

4 Burpees for Erin + 12 Pistols (each leg)

*20 lbs backpack
** 8lbs dumbbell

Tuesday, September 27, 2011 60 Get Ups Exercise Challenge

Warm up: 4 minute interval skipping (10 sec off/ 20 sec on for 8 rounds) Altered High Knees Skipping & Double Unders

60 Get Ups Exercise Challenge from
30 reps each side with 20 lbs backpack
Completed: 10:10

7 Burpees for Erin

Sunday, September 25, 2011 Stripping Fat Workout

Another nice and short 12 minute workout, divided into 2 parts.

Warm up: 100-200 skipping, squats, lunges and couple reps some of the workouts.

Part 1: 6 minute time challenge
2 commando Push Ups
Roll over to other side of the mat
Power up to a squat
Big jump forward across the mat
Pick up the bag and place it on the upper back
10 Sandbag* squats
Put down the bag
2 small back jump
Get down to belly and roll over to the starting point

I completed 8 rounds + 6 Sandbag* squats

Part 2: 10 sec off/50 sec on for 6 rounds (6 minute interval training)
Sandbag* Swing 26-24-25
Sandbag* Sit Up 11-10-9**

4 burpees for Erin

I am excited to say that I FINALLY ABLE executing 3-4 DOUBLE UNDERS :D

*20 lbs backpack
** Wasted time struggling to get the backpack grip. Unlike the real sandbag, backpack is more round and bulky thus it's hard to keep it above my head when doing sit up. I need to find a better way to grab it.

Friday, September 23, 2011

When in doubt, do burpees

I wasn't in a mood of a long workout nor interval. Solutions? I did 100 burpees instead and took me about 14:58 (almost 15 minutes) to finish.

See when you have no particular idea what to do for your workout, burpees can never go wrong.

Thursday, September 22, 2011 Wicked Things Workout

A time challenge workout, which personally is harder for me than HIIT because the length of the workout depends on myself. It could be shorter if I finish it faster or longer if I struggle a lot. Of course everything has to be in proper forms.

2 Rounds of:
10 Jump lunges & swing*
20 Diagonal Knee Raises
10 Jump lunges & swing*
10 Side Planks & Leg Lift (each side) (no Ugi Ball)
10 Jump lunges & swing*
20 Plank Toe Touch and Vertical Leap
10 Jump lunges & swing*
20 Pike Press and Knee Tuck
10 Jump lunges & swing*
20 Round Kick, Back Lunge and Knee Raise

1 Burpee for Erin in the end of the circuit

I finished this in 30:40 (including the burpee in the end). Jump Lunges always kill my legs instantly and with holding a weight while switching the legs surely made it even more challenging. In the middle of 2nd round, I had to do lunge step back instead of jump but then towards the end, I pushed myself to do the jump.

* Used one 8lbs dumbbell

Wednesday, September 21, 2011 Hands Free Workout

Today's workout felt amazingly good and I am also proud with my scores today! :D Besides I got to let my upper body "rest" a little bit before hitting the next brutal workout for tomorrow. The only thing I didn't have a fitball so I just did everything with my own bodyweight.

Workout breakdown:
Set interval timer for 10 sec off/ 50 sec on for 20 rounds
Low Jacks 60 - 48
Get Ups 10-10
Low Jacks 55-47
One Leg Bridge (L) 18-18
One Leg Bridge (R) 20-20
Low Jacks 57-47
Flying Jump Lunges 18-19
Legs Lift & Butt Lift 15-16
Low Jacks 51-53

Plus 6 burpees for Erin since I didn't do any yesterday!

Tuesday, September 20, 2011 For the Lovers Workout

When there are haters, there are lovers, right? Today I picked For the Lovers Workout to keep up with the positive energy.

Workout breakdown:
Part #1: 10 sec off/20 sec on for 8 rounds
High Knees Skipping 52-53-53-50-46-50-30-40

Part #2: 5 sec/ 15 sec for 24 rounds (no rest interval) - reps are approximate
1 Jump Tuck - 5 sec
Reverse Mini Push Ups - 15 sec - around 6-10 reps
1 Jump Tuck - 5 sec
Sandbag Mini Squats - 15 sec (20 lbs backpack) - around 8-12 reps

I was so wiped out..blame it to my lack of sleep last night because I was a bit nervous for trying out my new commute to work.

Will do burpees for Erin later today

Saturday, September 17, 2011 For the Haters Workout

Warm up: 300 high knees skipping + 1 healing burpee for Erin

Workout: 10 minute challenge of full body workout (no Ugi ball)
Get in plank position
Do 2 knee tucks
Do 1 push up
Jump the feet forward then jump up (to summarize pretty much it's a Burpee with 2 knee tucks)
Jump forward in 1/2 squat position
Do 2 jump squats
Jump back in 1/2 squat position

Do the entire circuit as many sets as possible in 10 minutes.

I completed 28 sets-need to work on my jump squats. Anything with jump squats burn my legs after a couple of reps.

Another healing burpee for Erin in the end.

Friday, September 16, 2011 Bombshell Butt Workout

Slowly catching up with Zuzana's new workouts I chose Bombshell Butt Workout (no Ugi ball).

Workout breakdown:
Part 1: 10 sec off/30 sec on for 15 rounds
Jump Twist & Pop (orig. Ugi Jump Twist & Pop) 8-7-7
Reverse Push Ups 11-10-10
Side Lunge Twist (20 lb backpack) LEFT 8-8-8
Side Lunge Twist (20 lb backpack) RIGHT 8-9-9
Plank Jacks (orig. Ugi Plank Jacks) 22-26-24

Part 2: 5 minute challenge
6 regular push ups (orig. One Arm Push Up with Ugi)
12 regular jump lunges (Orig. Ugi Jump Lunges)

I completed 6 sets of push ups and 5 sets + 8 jump lunges

2 Burpees for Erin in the end.