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.

Thursday, September 15, 2011 Bad Girl Workout

Yay! I am finally going to do new workouts after an entire week going on older routines while on a vacation. Seriously it was challenging enough doing a workout in a small space plus on a rocking ship. It surely tested my balance and agility but at the same time I actually beat some of my PRs on those older routines as well. I'll post my workout summary while I was on vacation sometime later but for now I'll post my today's scores for Bad Girl Workout.

Workout breakdown:
Set an interval timer for 10 sec off/50 sec on for 18 rounds
High Knees Skipping 110-90-90-88-73-65
Sandbag Squats (20 lbs backpack) 21-20-20-19-18-17
Knee Raises 22-20-20-18-19-21

Monday, September 12, 2011

Workout Schedule Sept 12-17

Monday, Sept 12 Survivor Workout (Beating old PR)

Tuesday, Sept 13 Best Ripped Abs Workout (Beating old PR)

Wednesday, Sept 14
No workout

Thursday, Sept 15 Bad Girl Workout

Friday, Sept 16 Bombshell Butt Workout

Saturday, Sept 17 For the Haters Workout

Monday, September 5, 2011

Workout Schedule Sept 5-10

This is my tentative workout schedule for this week. Since I won't really have any equipment besides jump rope, exercise mat and my timer, most workouts will be mainly bodyweight.

Monday, Sept 5 365 Reps Belly Blaster Workout - Time Challenge

Tuesday, Sept 6
10 Pistols (each leg) to bare minimum plus loading and carrying luggages

Wednesday, Sept 7 Burpees Are Forever (Beating old PR)

Thursday, Sept 8 Sexy & Jacked Up Workout (Beating old PR)

Friday, Sept 9 100 reps Super Girl Plank Exercise Challenge (Beating old PR) and 60 reps Prisoner's Get Ups

Saturday, Sept 10 Let It Go Workout 365 Rep Belly Blaster Workout -2

I was being bad not preplanning my workout for this week (and prolly next week), so this morning I just fumbled around my workout book and landed on this one. The last time I did was about 3 months back but I had to modify 2 things: Dropped the backpack weight to 15 lbs in the middle of the circuit and substituted Core Split with Star Crunch. Today I did everything in proper forms.

Workout breakdown:
30 reps Sandbag Squat & Back Lunge (20lbs)
30 reps Triple Knee Tuck/ 1 Leg Push Up Combo (each push up counts as 1 rep)
30 rep Sandbag full body workout (20 lbs)
30 reps Forward and Backward Lunge (each leg)- (20lbs) - each lunge count as 1 rep
30 reps seated pull ups
30 reps sandbag squats (20lbs)
30 reps side plank jumps (each side jump count as 1 rep)
30 reps lift split (aka Core splits)
30 reps pendulum
15 reps One Arm Press Up (each arm)
30 reps Mountain Climber
5 reps Ninja Jump Tuck

Although I didn't beat my old time (32:01), I was content enough that I finished it in 32:11 (only 10 seconds later), especially I did all the workouts in proper forms.

Saturday, September 3, 2011 1000 Skips Exercise Challenge - 2

This exercise challenge was supposedly for yesterday, but with tons of fiasco going on, I ended up not having time to do it so pushed it for this morning. First time I did this challenge was in December last year.

It took me 15:54 to finish and today I BEAT the old PR by finishing this in 10:19.

BIG THANKS to Nina, a fellow bodyrocker for telling me how to trick our brain so it won't slow us down by putting 10 different objects in front of you. Each object represent 10 reps. So after counting 10 reps, move your view to the next object and so on. By the time you're finished the entire row, reverse the order (remember to look at the last object twice before going in reverse order). By the time you're back looking at the first object, make a mark on your paper. You just finished 200 reps!

So when you're tricking your brain thinking it'll be only 5 sets, it surely felt less intimidating. That being said, of course it still depends on your fitness level as well. My next challenge would be finishing this under 10 minutes!

Thanks so much Nina for sharing her tips and tricks :D

Thursday, September 1, 2011 Try This At Home Workout - 2

Yay! I'm happy to let you know that I beat all my old PR in this workout today!

Workout breakdown:
#1. An interval workout (50 sec on/ 10 sec off for 4 rounds) - total 4 minutes
- Santana Plank 30-27 (old 18-19)
- Diagonal Plank Jump 38-29 (old 26/28)

#2. 30 reps of steps up on each leg using the chair/step stool) - 3:31 (old 4:38)

#3. An interval workout (50 sec on/ 10 sec off for 4 rounds) - total 4 minutes
- Duck under 37-32 (old 35-26)
- Side to Side Half Push Ups 20-18 (old 12-13)

Total workout time: 11:31 (old 12:38)

I wrapped up with 10 pistols on each leg.