Bodyrock.tv: 300 reps Squats Exercise Challenge

After a long workout 3 days in a row, I was yearning a shorter one for today, so I chose to do 300 Reps Squats Exercise Challenge.

I finished it in 14:02. I broke it into 15 sets of 20 reps to ease up the challenge a bit. My legs were surely jello afterward.

Bodyrock.tv: 600 reps Fat Burner Workout

Zuzana invented the new 600 reps workout, which is 100% bodyweight exercises only. Make no mistake, it was still pure hell!

Workout breakdown:

2 rounds of this entire circuit as fast as possible in proper forms

30 reps jump lunge kick up (alt. sides)
30 reps side burpee knee tuck (no push up)- alt.sides
30 reps super girl squat (alt. sides)
30 reps diving knee tucks
30 reps jack jump tuck (keep half squat stance)
30 reps 3D push ups (wide, standard, diamond)
15 reps one leg jump up (each leg)
30 reps plank lift off
30 reps sumo twist (alt.sides)
30 reps ab chopper (3 direction sit ups -each count as 1 rep)

I completed Round 1 in 31:42, paused and reset the timer, took about 5 minute break and completed Round 2 in 32:38.

3D push up and plank lift off were burning my shoulders and arms. Side burpee knee tuck too me a while to get the rhythm going (especially the left side one).

Overall it was a very sweaty and drippy workout :P

Bodyrock.tv: Half 400 reps Workout aka Burpees

I know I mentioned that I'd complete the second half of this 400 reps workout yesterday, but my upper body was super sore so I figured one day of full rest would be the best choice.

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Pull Ups - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I don't have a dip station (can't do the knee raises) and pull up bar (can't do the pull up) so I repeated 2 other burpee exercises to compensate that.

Round 1: 2x Burpee Step Up and 2x Half Burpee & Side Jump Over
Round 2: 2x Burpee Step Up and 2x Burpee Roll Over

I completed 2 rounds of this killer workout in 38:54

A little bit improvement from 2 days ago, despite my upper body and back were still sore, though not as bad as yesterday, PLUS after fasting for about 15 hour (didn't have dinner last night and no pre workout snack this morning). Surprisingly I wasn't hungry nor out of energy.

Bodyrock.tv: Half 400 reps Workout aka Burpees and 550 reps Fat Massacre Workout

Gosh!! This 400 reps workout was such a killer! Imagine doing 400 reps of variation of burpees!

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Pull Ups - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I don't have a dip station (can't do the knee raises) and pull up bar (can't do the pull up) so I repeated 2 other burpee exercises to compensate that.

Round 1: I did 2x One Leg Burpee and 2x Side Burpee Knee Tuck
Round 2: 2x Burpee Step Up and 2x Sumo Burpee
Round 3: 2x Burpee Step Up and 2x Sumo Burpee (knee push up towards the end)
Round 4: 2x One Leg Burpee and 2x Burpee Step Up

I only completed 2 rounds of this killer workout in 39:56

But the fun didn't end here. To "punish" myself even further, I continued with 550 Reps Fat Massacre Workout, which I did in March as my latest one.

After about 200 burpees, I struggled A LOT with the push ups, so I finished it in 22:55.


Yeah I didn't beat my March record (21:16), but gotta give myself a bit credit here: I wasn't too far behind from it, especially after I did the Killer burpees prior.

Bodyrock.tv: Run the World Workout

After 2 days of longer workout, I preferred today's would be a short but intense one, so I did Run the World Workout.

Workout breakdown:

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

Part #2: 4 minute time challenge

Crazy Cali Exercise (Start with back lunge, jump up, plank, dynamo push up and up)

23 sets

Part #3: 4 minute interval training (10 sec of/30 sec on for 6 rounds)

Side Crunches (Right) 21-15-15
Side Crunches (Left) 20-15-15

Bodyrock.tv: Killer Body Workout

Zuzana posted her new workout, but I preferred a longer workout so I chose one of her older one, Killer Body Workout aka Happy Halloween Workout :)

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 was aiming for 5 rounds but by the third round I realized my forms started going south so I decided to stop after 3 rounds.

I completed 3 rounds in 18:44.

This workout focuses on lower body and abs.

Bodyrock.tv: Fat Terminator Workout

It's actually quite fun to do some of Zuzana's older workouts, especially when it's mostly bodyweight workout, like this Fat Terminator aka Bodyweight Interval Training workout.

Workout breakdown:

Set the interval timer for 15 sec off/15 sec on for 40 rounds. Do 4 round for each exercise before moving on to the next one for a total 20 minute interval training workout.
1. Low Jacks 18-18-18-18
2. Dynamic Push Ups 9-9-7-8
3. Jump Squats 11-12-10-10
4. Half Burpee 12-10-10-13
5. One Leg Side Jump Lunge (switch side after 1 interval) 10-10-11-11
6. Pull Ups (I did Reverse Push Up) 8-8-8-7
7. Step Jumps 9-10-11-13
8. Dancing Crab 12-12-12-12
9. Butt Lift & Toe Touch 7-8-8-8
10. Twist Jump 38-41-42-49



It was a fun and very dynamic workout. I moved from one exercise to another and without realizing, 20 minutes had passed and I was done! Fully sweaty and happy.

Bodyrock.tv: Rock It Workout

I haven't done a time challenge workout for a while so I digged into Bodyrock.tv website and found this one which she had in 2009.

Workout breakdown:

Do 4 rounds of this entire circuit as fast as possible:

10 reps of One Leg Jump Up (each leg)
5 reps of One Arm Push Up (each arm) - I did them on my knees
20 reps Mountain climber & Kick Up (alt. sides)
20 reps Maltese Sit Up (alt. sides)

I completed this workout in 21:21. Will do better next time :)



Prior to this, I did 5 minute interval warm up 10 sec/10 sec for 15 rounds, alternating between various skipping, high knees, arm circles, lunges, squats.

Bodyrock.tv: Butt Fat Melt Down Workout

Zuzana was having too much fun in West Hollywood so it's understandable she didn't post any new workout today. Anyway, I picked one of her older workout, Butt Fat Melt Down, which I haven't tried before. It looks challenging enough (please, I think majority of her workouts are always challenging).

Prior of this workout, I did 5 minute interval training warm up. Set the timer to 10 sec/10 sec for 15 rounds. There's no rest time. Every 10 seconds, I switched between skipping, high knees, arm circles, lunges, squats throughout the entire interval. Pretty good warm up actually. I might incorporate this warm up from now on.

Workout breakdown:

Part #1: 5 minute interval training (5 sec off/20 sec on for 12 rounds)

Push Up & Side Pike Jump (alternating sides) 7-7-5-5-5-5
Plank Elbow and Knee Tuck 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 8 sets and 5 side to side half squats

Part #3: 5 minute interval training (5 sec off/20 sec on for 12 rounds)

Jump Squat 14-10-10-10-11-10
Side Crunch (alternating sides) 10-11-10-10-9-9

Bodyrock.tv: Hot Attack Workout

Finally, Zuzana posted a new workout! She and her husband, Freddy are currently in West Hollywood and I can't be more excited. Too bad I don't live in West LA area, otherwise I might have more chances to run into them. Oh well..

Anyway here's today's workout breakdown.

Part #1: Interval workout 10 sec off/50 sec on for 4 rounds

Crab Toe Touches (aka Dancing Crab) 38-32
Dive Bomber 9.5-7

Part #2: Non stop interval workout 10 sec/10 sec for 6 rounds - Do these two exercises back to back for the entire interval
Jump Lunges (10-3)
Mountain Climber (15-10)

Part #3: Interval workout 10 sec off/50 sec on for 4 rounds

One Leg Squat and One Leg Pike Press (altering sides) - I did assisted one leg squat

5-4.5

Thigh Shrinker (Do 2 sumo squat and knee up and 1 jump up)

10-10

Part #4: Non stop interval workout 10 sec/10 sec for 6 rounds - Do these two exercises back to back for the entire interval
Jump Lunges (9-3)
Mountain Climber (19-15)

Bodyrock.tv: Bang Bang Workout - beating my personal best 2

Well..sort of. Some I did hell lot better, some were actually a little less better than the last time I did this workout.

Workout breakdown:

1. High Knees (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
80-90-88-80-74-70-65-64 (old 2: 55-50-46-44-47-53-46-40 // old 1: 50/51/48/44/46/44/44/47)

2. Leg Lift, Star crunch & Butt Lift (30 reps)
2:20 (old 2: 2:17 // old 1: no record)

3. Low Jack (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
28-28-28-26-27-26-26-26 (old 2: 27-27-27-23-26-25-26-26 // old 1: 18/21/20/20/22/22/22/22)

4. Side Plank Lift  (25 reps each side)
1:44 (old 2: 2:50 // old 1: no record)

5. Scissors (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
57-60-58-58-58-54-57-56 (old 2: 50-55-57-50-53-49-50-49 // old 1: 42/49/41/50/50/48/48/53)

6. One Leg Bridge, Leg Lift & Toe Touch (25 reps each side)
3:01 (old 2: 2:55 // old 1: no record)

Total workout time: 19:07

I'm not going to let the numbers manipulate me. Overall I did get a good workout and I was sweating a lot! Some exercises I was a bit slower than before could be because my forms were a lot better than last time. That's more important than banging up high reps but sacrificing the form, right?

Bodyrock.tv: Take It Off Workout

Unlike yesterday, I only did exactly 12 minute workout as prescribed by Zuzana. Call me lazy or anything, but I just wasn't in a mood of a longer workout.

Workout breakdown:

Set timer for 10 sec off/30 sec on for 18 rounds
As usual, do high knees skipping in every 30 sec interval in between exercises below.
I only did regular skipping in fast speed as my high knees are not fast enough to raise up my heart rate.

Ninja Jump Tuck 6-6-6
Sandbag Swing (alternating arms)- I used 25 lbs backpack 14-12-14
V Lift (I substituted this with Leg Lift and Star Crunch) 10-10-11

Bodyrock.tv: Dirty Bit Workout

So since now I have extra free time "unwillingly", I did 2 rounds of Dirty Bit Workout to get the most out of it. Note: I still couldn't do high knees jump rope as fast to bring up my heart rate so I just did regular skipping in very fast pace.

Workout breakdown:

Set the interval timer for 10 sec off/50 sec on for 12 rounds.
Do high knees skips/skipping at every 50 sec interval in between other exercises.

Backward Lunge with Sandbag (I used my 25 lbs backpack)
Round 1: 20-18
Round 2: 20-19

Reverse Push Ups
Round 1: 16-16
Round 2: 17-16

Monkey Push Up & Jump Up
Round 1: 15-14
Round 2: 12-13

Bodyrock.tv: Triple Workouts on the Fated Friday the 13th Day

So this morning I woke up at my usual time to do one of Zuzana's older workout since she didn't post anything new yesterday (and today). I did Hot to Trot Workout a while back but unfortunately I didn't really keep definite scores. But roughly I think I beat my old scores. You can click here to see my previous scores.

First workout - Hot to Trot Workout (in the morning)

Workout breakdown: (Do Part 1 and 2 Twice)

Part 1: Interval workout 10 sec off/30 sec on for 6 rounds

1. Elbow plank Hold (10 sec)
2. Reptile (30 sec) 28-20 // 29-18
3. Elbow Plank Hold (10 sec)
4. Mountain Climber (30 sec) - I counted each jump count as 1 rep this time

53-48 // 42-33

5. Elbow Plank Hold (10 sec)
6. Knee Tucks (30 sec) 27-23 // 21-22

Pretty much you hold on Elbow Plank during the 10 sec off - so it wasn't really a rest time. I managed to write my scores hastily within 10 seconds of elbow plank.

Part 2: Time Challenge (3:37 // 3:21) (old: (5:42 // 5:09)
Do these 2 circuit as fast as possible.
1. Monkey Push Ups and Jump Up - 25 reps
2. Squats and Twist Jump 25 reps

After finished with Part 2, repeat the whole thing one more time.

Second workout - 15 Minute of Pure Torture Workout (in the evening)

I picked one of Zuzana's older workout that I haven't tried before, 15 Minute of Pure Torture Workout.
It's basically a time challenge workout. Before starting, I did 5 minute interval skipping as a warm up.
Workout breakdown:

Do as many sets of this entire circuit as possible within 15 minute countdown.

10 jump lunges
2 reps One Arm push ups (each arm) -I did these on my knees
10 half burpee (or I'd call this plank jump)
2 reps One Arm push ups (each arm) -I did these on my knees

I completed 10 sets + 10 jump lunges + 2 right arm push ups + 1 left arm push up

I took a little break, stretched and I decided to tackle the Killer 4 minute workout. First time I did it in March.

Third Workout - 4 Minute Workout
Workout breakdown:

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


I couldn't write any scores, but roughly I did 4-5 blaster push ups and about 3-4 jumper. A teeny bit better scores than last time, huh? Especially after I did another workout prior to this while last time I did, this was the only workout I did.

Wonder why I chose to do these many workouts today? Well it's my Fated Friday the 13^th Day. You can read it more here if you are interested.

Bodyrock.tv: Put it Down on Me Workout

Another short 12 minute interval workout. Visit Bodyrock.tv for more detailed workout descriptions.

Workout breakdown:

Set the interval timer to 10 sec off/30 sec on for 18 rounds
Do high knees jump rope in between each exercises during every 30 seconds interval. Since I still can't do high knees jump rope fast enough to wipe me out, I chose to do regular skipping with intense speed to get the most out of it.

I didn't count the skipping
Commando Push Ups 5-5-5
Kick Over & Leg Raise (I subbed with Front kick) 9-10.5-11
Crunches on the Ball 16-15-19

Bodyrock.tv: Sexy & Jacked Up Workout - Beating my old record 2

Since Zuzana didn't post up any new workout yesterday, 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 and another one in March.

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.

In March I did the whole round correctly and completed it in 18:58. Today I finished it in 16:16.

I challenged myself today for not putting my feet down while doing Superman.
I'm so proud of myself.

Bodyrock.tv: I'm Into You Workout

This entire week will be another 5 days straight of working out but all of them will only be 12 minutes. Ironically, I did 2 rounds of 6 minute workout yesterday, which in lieu of this week workout theme, don't you think?

Anyway here's today's workout breakdown:
Set the interval timer for 10 sec off / 50 sec on for 12 rounds.
High Knees Rope
Crab-Pike Press 9-10
High Knees Rope
Reverse Push Ups 16-14
High Knees Rope
Side to Side Lunge with Sandbag (I used about 20-22 lbs backpack) 21-23

I didn't count the high knees rope cause I kept switching between regular jump rope and high knees. Still working on to be faster in my high knees rope.

Bodyrocker.tv: 6 minute workout

Today I blasted 6 minute workout. Since I took 2 days off during weekend, I did 2 rounds of 6 minute workout to kick my own butt. Literally, I had to move the entire 6 minute non-stop (ideally, which obviously I couldn't do..had to take LOTS of break).

Workout breakdown:

Set interval for 10 sec and 20 sec for 12 rounds
For every 10 sec do Jump Squats (Vertical Leap)
Then for every 20 sec altering between Side Pike Jump and Mountain Climber.

Since there's no rest interval, I couldn't write down my scores. Roughly I did about 4-10 jump squats (vertical leap), 10-15 side pike jumps and 15-20 mountain climbers.

Bodyrock.tv: Right There Workout

It's finally Friday, which mean my last workout for this week. I'll save up Zuzana's actual Friday workout sometime during weekend or the coming Monday. Because of time difference, I'm usually a day behind from her actual schedule.

Anyway onto the workout!

Workout breakdown:

Complete 2 Rounds of these 2 parts:

Part #1: 4 minute time challenge

Do as many sets of:
10 jump squats and side push ups & diagonal knee tucks
Round 1: 9 sets + 10 jump squats
Round 2: 9 sets + 10 jump squats

Part#2: 6 minute interval training (5 sec off/35 sec on for 9 rounds)
Lunge Pulses and Side Kick (Right)
Round 1: 12-10-10
Round 2: 13-9-8

Lunge Pulses and Side Kick (Left)
Round 1: 11-10-9.5
Round 2: 11-10-10

Diagonal Deadlift with Sandbag (I used 25lbs backpack)
Round 1: 12-13-14
Round 2: 13-14-13

Bodyrock.tv: Hot Body Workout

This is another one of Zuzana's older workout, which I haven't tried before so today would be my first time doing it. My chest was still sore from yesterday's burpees (haven't done fast pace push ups for a while prolly?) and my upper inner thighs were sore since I did that Vertical leap on Tuesday.

Anyway today's workout was another interval training. No equipment needed- everything is bodyweight!

Workout breakdown:

Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 59-50-50
2. Reptile Push Up 12-10-11
3. V-Crunch 39-37-36
4. Prisoner Squat 32-33-31
5. Hanging Knee Raises (I did Leg Raises) 19-18-18



Reptile push ups- HARD! I couldn't even bring my chest closer to the ground as much as Zuzana.

Bodyrock.tv: Burpees are Forever - beat old scores

Ah, the good old friend Burpee has made his comeback this morning. Last time I did this was way in November. Apparently I didn't do enough warm up because I got up...kinda late.

Anyway here are my today's scores:
Workout breakdown:
50 sec on / 10 sec off for 12 rounds of:
1. One leg burpee, side jump (alternating legs) 6-6-5.5-6 (old 7-4-4-5)
2. Side burpees (alternating sides) 8.5-8-7-7 (old 7-7-6-6)
3. Starburst Burpee 7-7-6-6 (old 7-6-6-6)

Alright, overall I beat my old scores, though not much big difference. Gotta push harder next time!

Bodyrock.tv: Jacked Up Chick Workout

This week is another 5 workout day marathon, mixture of old and new workout, according to Zuzana. Today's workout was supposedly for yesterday. As usual I'll be always one day behind from the actual schedule. Today's workout was one of her older one, which I've never done before (been eying on it for a while) so it'll be my first scores.

Workout breakdown:

Part #1: Vertical leap (10 sec off/30 sec on for 6 rounds - 4 min interval training)

16-12-13-13-13-14-14

Part #2: Time Challenge

Do 3 times of this entire circuit as fast as possible
5 reps of 1 Arm Press Up (each side)
10 reps of reverse push up and kick up (alt. sides)

I completed this in 4:57

Part #3: 10 sec off/30 sec on for 12 rounds - 8 min interval training

High Knees

100-90-94-92-90-90

Bicycle (after wrote down high knees scores, drop down, roll over to your back, prepare for doing bicycle for the next interval)

46-43-44-44-43-40

Total workout time (minus warm up and cool down) 16:57

I realized I'm pretty bad in any plyometric exercises. I struggled a lot with vertical leap. Looks easy and simple but after 5 consecutive jumps, I had to pause every 2-3 jumps.

Bodyrock.tv: Get Hot Cardio Workout

Since Zuzana didn't post any new workout yesterday, I picked one of her older workout, Get Hot Cardio. It was a time challenge workout and it was a mixture of cardio and bodyweight strength training.

Workout breakdown:
500 reps high knees
30 reps combo of leg raise, star crunch and butt lift
500 reps low jack
25 reps side plank lift (each side)
500 reps scissors
25 reps hanging knee raises (I did leg raises by lying down on the floor)

My time: 24:05. Man, I wish I could at least beat Freddy's brother's time...oh well.

Bodyrock.tv: Cut the Cheese Workout

I'm glad that I decided not to do this workout yesterday after hanging out with my friends for the entire afternoon. If I did, I don't think I would get any benefit from it other than getting more tired and crash.

Workout breakdown:

Part 1: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Plank Jump & Reptile

14-13-11-10-11-10

Part 2: 5 reps of slow motion Diamond Push Ups

Slow motion down and power up = 1 rep (35 seconds)

Part 3: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Leg Lift & Toe Touch

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 (38 seconds)

Part 5: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Sumo Squat & Leg Lift with Sandbag (I used 15 lbs backpack)

17-14-15-15-15

Total workout time: 13:14