Thursday, March 31, 2011

Rest Day

Apparently I am reaching a burn out stage. Time off!!

Wednesday, March 30, 2011 Hot Warrior Workout - Third Time!

Last time I did this was a month ago so I didn't really expect much major improvements. Only Star Crunch that showed a major rep improvement. Others are either one less or one more rep than previous.

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

1. Forward & Backward Lunge Sandbag Lift (Left leg) - I used a 15lbs dumbbell
Each lunge counts as 1 rep
15-13-12 (old: 16-12-12)

2. Forward & Backward Lunge Sandbag Lift (Right leg)
13-11-11 (old: 13-11-12)

3. Core Splits - I substituted with Star Crunch as Zuzana showed in this new video
38-37-34 (old: 27-30-31)

4. Dynamo Push Ups
20-16-16 (old: 20-17-15)

5. Sleeping Crab (Left leg)
13-12-12 (old: 11-12-12)

6. Sleeping Crab (Right leg)
13-13-12 (old: 12-12-12)

However, the point is I managed to convince myself NOT TO SKIP the workout this morning.

Tuesday, March 29, 2011 Six Packs Abs 2011 - Beat my own record

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

#1. Sumo Squats and Leg Lift with sandbag (I used 15lbs dumbbell)
22-20-17-17-15-16 (old 18-15-15-12-15-15)

#2. Sumo Push Ups
16-15-14-14-14-13 (old 11-11-10-10-10-10)

#3. Jump Lunges
26-20-18-19-18-20 (old 20-18-17-17-17-17)

#4. Reverse Push Up
11-12-11-10-10-10 (last time I did dumbbell row so can't compare the scores)

Although I am still having unmotivated mood, I still managed to beat my old scores.

Monday, March 28, 2011 10 minutes Interval Skipping + Psychopath Workout

To be honest, I've been lacking of motivation for working out since last week. Today I only planned to do 10 minutes interval skipping and be done with it.

However, when I flipped over my exercise book, I came across with Psychopath workout that I did a while back in November. That got me pumped up.

My original plan was to beat my old record, but I did this workout incorrectly- again.
Last time I did 10 sec off/30 sec on for 8 rounds instead of the prescribed 10 sec off/20 sec on for 8 rounds.

In the middle of the workout, I was surprised why the timer already went off when I was only in the second round of the second exercise. Still, I didn't realize it so I just added another 32 rounds to finis off the whole thing. So I was shocked how badly my current scores today compared to last time, until when I checked my older post, that I supposed to do 8 ROUNDS FOR EACH EXERCISE.

I totally forgot that 8 rounds is for EACH EXERCISE, NOT THE WHOLE CIRCUIT.

Today in total I did 40 rounds of the whole circuit, making a solid 20 minute brutality.

In summary, today's workout:
10 minutes interval skipping (10 sec off/20 sec on for 20 rounds)

Proceeded to Psychopath Workout
Set timer for 10 sec off/20 sec on for 40 rounds

One Leg Deadlift & Jump Up (Switch leg after 1 interval)

Mountain Climber

Side Crunch (switch side after 1 interval)

Side Lunge Touch Down

It was pretty challenging to do another interval workout after an interval workout. Phew. But I'm glad I managed to whip up a solid 30 minutes workout today.

Sunday, March 27, 2011 Banging Body Workout

I chose Banging Body Workout today instead of the scheduled New 300 Reps Workout since the last time I did it was only a month ago. Or you could say I didn't feel like to spend too much time working out this morning.

Complete 3 rounds of:
1. Kettlebell swing – 20 reps
2. One leg Elevated Push Ups – 5 reps on each leg
3. Kettlebell swing – 20 reps
4. Side Plank Lift – 5 reps on each side
5. Kettlebell swing – 20 reps
6. Turkish Get Up – 3 reps on each side
7. Kettlebell Swing – 20 reps

For the swing I used 15 lbs backpack and forthe Turkish Get Up, I used 8lbs dumbbell.

Completed in 22:11.

Saturday, March 26, 2011 Hot Body Beach Workout - Beat My Personal Best

My upper left neck was sore yesterday, probably from the backward lunge and overhead press from Thursday workout so I took a complete rest day. I'm glad I did that because today I managed to beat my personal best.

Workout breakdown:
Part #1 - 4 min interval (10 off/30 on for 6 rounds)
Side Lunge and Knee Tuck (Left)
P1 27 / 24 // P5 26 / 24 (old P1 20 / 20  // P5 21 / 19 )

Side Lunge and Knee Tuck (Right)
P1 26 / 24 // P5 28 / 27 (old P1 21 / 21  // P5 23 / 21 )

Happy Monkey
P1 8 / 8 // P5 8 / 8 (old P1 5 / 7  // P5 6 / 6 )
(Note: Start with feet wide apart in half squat, jump feet together, jump feet apart, jump up then go down do Monkey Push Up as 1 rep)

Part #2 - 2 minute time challenge
2 Commando Push Ups, Roll Over and do 10 Mountain Climber Sprints
P2 8 reps // P4 8.5 reps // P6 8 reps (old P2 7  // P4 6.5 // P6 6 )

Part #3 - 4 min interval workout (10 off/30 on for 6 rounds)
Jump Lunges
P3 26 / 14  / 15 // P7 28 / 13 / 16 (old P3 22 / 12 / 14  // P7 24 / 13 / 14  )

Diamond Runner Push Ups
P3 7 / 7 / 7 // P7 7 / 5 / 6 (old P3 7 / 7 / 5 // P7 5 / 6 / 6 )

Part #4 - Repeat Part #2
Part #5 - Repeat Part #1
Part #6 - Repeat Part #2
Part #7 - Repeat Part #3

Overall I beat most of my scores, was surprised I made quite a progress on the jump lunges and the commando push ups & roll over.

Thursday, March 24, 2011 Hot Mess Workout - Revisited

I did this last month so I wouldn't expect too much improvements.

Workout breakdown:
Part 1: 10 Get Ups (no hands assisted)
Part 2: Part 1 + 20 Backward Lunge & Sandbag Press (I hold a 15lbs dumbbell) - alt. legs
Part 3: Part 2 + 20 Sandbag Squat (I used 20lbs backpack)
Part 4: Part 3 + 10 Burpees
Part 5: Part 4 + 40 One Leg Toe Touch (alt. legs)

After completed Part 1 - Part 5 - stop the timer, reset and reverse the order (Part 5 - Part 1) to complete the whole thing.

My time:
Part 1- Part 5: 20:53 (old 22:14)
Part 5- Part 1: 20:48 (old 21:47)

Just like the workout name, at the end I was in a hot sweaty mess.

Wednesday, March 23, 2011 Poker Face Workout - Third time

This whole week we're going to do full 5 days of complete workouts instead altering with exercise challenge. Today's schedule was Poker Face Workout, which I did twice in the past before. How are my scores today? Take a look.

Workout Breakdown:
10 sec off / 50 sec for 20 rounds
1. Surfer Exercise
13-10-9-10 (old Feb: 11-9-9-8)  (old Dec 10-7-7-6)

2. Round Kick and Knee Crunch (LEFT Leg) - I modified this to Side Round Kick and Front Kick (try not to tap the hanging leg on the floor after the round kick - great for balance- could tap on the floor after the front kick- make it challenging by try to keep the active leg off the floor all the time - super tough!!)
17-15-15-16 (old Feb 13-13-15-15)

3. Round Kick and Knee Crunch (RIGHT Leg)
16-15-15-15 (old Feb 14-17-17-14)

4. 1-2-3 Push Ups
15-15-13-13 (old Feb 14-13-12-14) (old Dec 10-11-11-11)

5. Ninja Jump and Sandbag Pick Up (I used 20lbs backpack)
7-7-7-7 (old Feb 7-6-6.5-7 -used 20lbs backpack) (old Dec: 5-5-6-5 (used 15lbs backpack)

When I was doing the whole workout, I admit that I struggled a lot and already thought I certainly didn't beat my February record. But after I finished, I anxiously flipped over to my old scores in February and amazed how I beat most of it (except for the last round of 1-2-3 push ups). So can I still say I beat my February record?

Tuesday, March 22, 2011 Burpee Fusion Revisited

So I took a complete DAY OFF yesterday to prepare for today's brutality, Burpee Fusion, which we did first time back in January.

Workout breakdown:
1. Sandbag Swings 10 reps, Burpee 11 reps
2. Sandbag Swings 10 reps, Burpee 12 reps
3. Sandbag Swings 10 reps, Burpee 13 reps
4. Sandbag Swings 10 reps, Burpee 14 reps
5. Sandbag Swings 10 reps, Burpee 15 reps
6. Sandbag Swings 10 reps, Burpee 16 reps
7. Sandbag Swings 10 reps, Burpee 17 reps
8. Sandbag Swings 10 reps, Burpee 18 reps
9. Sandbag Swings 10 reps, Burpee 19 reps
10. Sandbag Swings 10 reps, Burpee 20 reps

This time I added more weight to my backpack so it was 20 lbs instead of 15lbs.

I finished this workout in 25:37 (old time 31:22)
Can I say I'm so proud that I beat my old time?

Sunday, March 20, 2011 Hot Curves Bodyweight Exercise Challenge - Beating old record

This coming week, Zuzana would be redoing all her older workouts - partly because her husband is out of town so no one would be able to video her.

Anyway today's challenge was one from back in January.
Workout breakdown:
Set the timer for 10 minutes countdown and do as many set of:
2 jump forward or back (wide stance, half squat)
10 high sumo knees
Drop down then power up

Today I did 55 reps (old record 45 reps) and proceeded to 20 minute interval skipping (15 sec off/45 sec on for 20 rounds). I really need to work on my skipping endurance so I won't have to trip/stop during 45 sec of work. My upper body back was so sore from yesterday's seated pull ups.

Saturday, March 19, 2011 Red Hot workout

Today we did another older workout, Red Hot Workout that we did back in December. Unfortunately I didn't beat my old score :( - probably because the first time I did, I didn't use jump rope for the high knees parts. So it might be the reason? I pushed myself really hard tho.

Workout breakdown:
Combo #1: 10 sets of 10 Seated Pull Ups & 10 Knee Crunches
I don't have a dip station, so I used my counter tops with a metal bar across.

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

Combo #2: 500 High Knees Jump Rope

Combo #3: 50 reps Core Twist Push Ups

Combo #4: 500 High Knees Jump Rope

Combo #5: 50 reps Sandbag Hip Thrust (25 reps each arm) - I used my 16-20lbs backpack

Time: 30:47 (old 27:07)

Friday, March 18, 2011

Rest Day

There was an exercise challenge for today but I wasn't quite in the mood for it. Besides I got up super late this morning.

Thursday, March 17, 2011 4 minute workout

Zuzana came up with another 4 minute workout (last time was 4 minute pre-breakfast workout).
I thought, yeah what was the big deal..only 4 minutes. But boy I was WRONG.

Workout breakdown:
Set the timer for 5 sec off/15 sec on for 12 rounds
1. Blaster push ups
2. Jumper

5 sec was not enough time for me to write down the reps, but roughly I did 5-6 blaster push ups and 2-3 jumpers. Those jumpers were KILLERS...I could barely do jump tuck after 2 jump squats in a row.

I was thinking to do this challenge in the evening again, but by the end of the day my arms and back got so sore so I was like..forget it.

Wednesday, March 16, 2011 Capoeira Crab Exercise Challenge (Just Can't Get Enough)

Today's exercise challenge was a bit different from before. Zuzana mentioned she's been taking capoeira class and this move was one of them. It's hard to explain in word so instead just watch her video to see how to do it.

Do 60 reps as fast as possible.

I had to watch the video a couple of times, asked my hubby to see it and explain it to me how to do it before I finally got a hang on it.

I finished this challenge in 13:10.

It looks innocent, but I felt the burn on my thighs a lot and by the end of the challenge, I was sweating like I've just finished an interval workout.

Tuesday, March 15, 2011 Lose Yourself Workout

Finally Zuzana posted her new workout yesterday afternoon and today I managed to drag myself out from the bed and did it.

Workout breakdown:
Set timer for 10 sec off/50 sec on for 16 rounds
1. Dive Bomber 9-7-7-7
2. Sandbag Squat (used 15-20lbs backpack) & Lunge Back 11-13-14-13
3. Knee/Leg Raises 17-17-18-17
4. Snowboarder 28-28-26-27

I had to say this time I did all dive bomber push ups in proper form - I convinced myself not to do the modified version as it got a little too easy for me. And I start to think to get myself a dip station.

Monday, March 14, 2011

Self 12 minute Exercise Challenge

Zuzana didn't post up her new workout last night and I planned to do one of her older workout which I've never tried before: Banging Body Workout.

But because of the Daylight Saving Time, I couldn't manage to get up at 4:30am (which was technically 3:30am) so I just improvised 12 minute exercise challenge before dinner.

2 minutes squats - 60 reps (this was when I was cooking dinner)

10 minutes burpee - did 84 reps total.

Felt good to sweat a bit. Call me an exercise nerd, but I felt like having ants in the pants if I didn't do ANY workout just for A DAY. Go figure.

Sunday, March 13, 2011 Epic Abs - Double Up

Zuzana didn't post any new workout for today so I chose one of her older one, Epic Abs which I did in the beginning of year 2011.

After I almost finished with the whole thing, I just realized I missed one of the move, which resulted an extra time on my interval timer - BUMMER. So as a dedicated exerciser and a perfectionist, I decided to REDO the whole thing...again. From 12 minute workout I ended up with 22 minutes. Fun Fun.

First round Epic Abs (missing the snowboarder)
1. Ninja Jump Tucks 10-7-7 (old 7-7-7)
2. Reverse Push Ups 12-11-11 (old 9-10-8)
3. Triple Plank Jumps 8-8-9 (old 9-8-9)
4. Side Crunch (Left) 20-18-19 (old 18-16-15)
5. Side Crunch (Right) 21-19-20 (19-16-15)

Second round Epic Abs
Set the interval timer for 18 rounds of 5 sec off / 35 sec on.
1. Ninja Jump Tucks 9-7-7.5 (old 7-7-7)
2. Reverse Push Ups (13-12-12 (9-10-8)
3. Snowboarder 12-13-11 (old 14-12-15)
4. Triple Plank Jumps 9-9-9 (old 9-8-9)
5. Side Crunch (Left) 21-20-19 (old 18-16-15)
6. Side Crunch (Right) 22-21-18 (19-16-15)

I was a bit disappointed I didn't beat my Snowboarder scores, but it might be because I did this circuit twice - or am I just making an excuse?

Saturday, March 12, 2011 Breakdance Knee Tuck Exercise Challenge

Today was another exercise challenge: Breakdance Knee Tuck which only took 10 minutes. The main thing here was to focus on proper form rather than pumping up the reps.

I tried my best to push as low as possible, though not as low as Zuzana and hold the position for at least 2 seconds. The key here is to go slow..otherwise might hurt the shoulders or twist the wrists.

Although this exercise moved pretty slow, I still got some good sweats.

I completed about 35 reps and I did 2 sets of 20 push ups afterward.

Friday, March 11, 2011 Only Girl (in the world) Workout

I did this workout this morning but had to modified the sandbag swing portion. My backpack was a bit too bulky to do those moves. In fact when I was practicing the moves, I might sprain my upper left back shoulder.

Workout breakdown:
Part 1 & Part 3 (Set timer for 10 sec off /50 sec on for 6 rounds)
Lunge Chop (modified without the swing)- used 15lbs backpack
P1: 20-18 // P3: 23-21

Side Jump and Santana Push Up
P1: 6-6 // P3: 6.5-6

Round Trip & Jump Squat (modified without the swing)
P1: 13-13 // P3: 14-15

Part 2 (Set timer for 10 sec off /20 sec on for 8 rounds)
Interval High Knees Jump Rope

Unrelated: My condolences to Japan who has been hit 8.9 earthquake and tsunami. Now US West Coast had to get ready for the tsunami impact!!

Thursday, March 10, 2011 Pretty Fly Exercise Challenge

Super short 10 minute challenge.

Do as many sets of:
30 reps high knees jump rope
10 reps knee hugs

I did 12 sets.

Wednesday, March 9, 2011 Set Fire Workout

So after 2 days doing Zuzana's older workouts, finally today I did her newest one, Set Fire Workout.

Workout breakdown:
Set interval timer to 10 sec off/30 sec on for 24 rounds
1. Mountain Jump Lunges (2 jump lunges + 2 Mountain Climbers = 1 rep) 6-5-4 1/2-4

2.Sliding Push Ups (modified version-on knees) 5-7-7-78

3. Mountain Jump Lunges 6-6-6-6

4. Crunch Scissors 12-12-12-12

5. Mountain Jump Lunges 6-5-5-5

6. Reverse Push Up & Knee Tuck 8-9-8-10

I wasn't quite impressed with my scores, especially the sliding push up. I thought I could do it in proper form but I had to go down on my knees. In some ways I didn't quite get it yet. Crunch scissors was an interesting one. Reverse push up & knee tuck took a while to get a hang on it and I pushed really hard at the last interval. I'm looking forward to re do this workout sometime in the future again.

Tuesday, March 8, 2011 Sexy & Jacked Up Workout - Beating my old record

Since Zuzana hasn't posted up new workout schedule for this week, I picked up one of her older exercise which I did before instead. Today I did time challenge Sexy & Jacked Up Workout, which I first did back in November 2010.

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

1 round= 1-8 then reverse 8-1 - Do total 4 rounds

The first time I did, I mistakenly counted the reverse as a second round, so technically I only completed 3 rounds, which took me 19:27.

However, today I did the whole round correctly and I even managed to beat my old time. I completed today's challenge in 18:58 - full round!

I'm so proud of myself.

Monday, March 7, 2011 Hot Viral Sweat Workout - beating my old record

I couldn't wait any longer for Zuzana to update this week workout schedule, so I did Hot Viral Sweat workout, which I did back in October 2010.

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

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

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

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

Although some new numbers might look lower than the old ones, but for sure this time I completed this workout WIHOUT modifications. That's the real scores there :)

Sunday, March 6, 2011 Hit Your Butt Exercise Challenge

So after yesterday's super long day and not so good food (read: non Primal/Paleo style), I hit today's exercise challenge.

There's no time limit for this as we could split up the challenge throughout the entire day (except the skipping part). For the first 10 sets I split up from morning to afternoon, and did the rest in the evening after the jump rope.

Workout breakdown:
30 sets of One Leg Half Squat - each leg
1 set = 5 pulses of one leg half squat

20 minutes interval skipping (10 sec off/ 20 sec on for 40 rounds)

Saturday, March 5, 2011

Rest Day

It was a super LOOONG day. I'll post up the entry on my personal blog later today.

Friday, March 4, 2011 550 reps Fat Massacre Workout - Conquering the last 2 scores

I did this workout 3 times in the past (first time couldn't complete the whole thing).

Today I completed this in 21:16 (Nov: 24:31, Sept: 36:29, Aug 32:42-incomplete)

I did a lot better on the push up - only took one break after 30 reps then continued to finish without fail. Pretty much I moved from one exercise to other without much break. My next goal would be completing this workout under 20 minutes!

Thursday, March 3, 2011

60 reps of High Knee Get Ups Exercise Challenge

First time did this in December.

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

My time: 7:43 (old: 8:57)

Wednesday, March 2, 2011 Halo of Sweat Workout

After beating my old records for 2 workouts in a row, today I didn't 100% beat my personal best, but for sure my forms were MUCH BETTER than last time I did.

Workout breakdown:

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

Combo #1:
1. Sumo Jump Knee Up: 13-9-10 (old: 13-11-10)
2. Sumo Pulse Calve Raise: 12-11-10 (old: 14-11-10)

Combo #2:
1. Reptile on the Run: 38-24-22 (old: 30-15-10)
2. Reptile Push Ups: 5-5-4 (old: 4-3-3(knees))

Combo #3:
1. Knee Hugs: 17-18-18 (old 16-13-12 -toe taps for last 2)
2. Ab Burn Out: 39-39-38 (old: 30-33-33)

Tuesday, March 1, 2011 Counter-Strike Fat Exercise Challenge

Wow, I managed to do 40 SETS of this challenge, A MAJOR improvement from the last time I did (27 1/2 sets) in 12 minutes.

Am I getting that much stronger for the past 3 months?

Could be :)