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.

Bodyrock.tv: Quantum of Sweat Workout (PR 3, PR 2, PR 1)

Bodyrock.tv: Major Hot Abs Workout (PR 1)

Bodyrock.tv: Young Buns Workout (PR 1)

Bodyrock.tv: Balls of Fury Workout (modified with bodyweight only)

Bodyrock.tv: Hot Body Workout (PR 1)

Bodyrock.tv: Fat Exorcism Workout

Bodyrock.tv 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

Workout:
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

Bodyrock.tv: 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)

Extras:
5 Burpees

Bodyrock.tv: 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 Bodyrock.tv which I've never done before.

Warm up:
Double unders
10 squats
10 walking lunges

Workout:
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.

Extras:
10 Burpees

Bodyrock.tv: 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.

Extras:
12 Pistols (each leg)
5 Burpees

Workout Schedule Oct 23-29

Bodyrock.tv: Hot Viral Sweat Workout

Bodyrock.tv: 100 reps Sandbag Swing Exercise Challenge
5 minute double unders
10 burpees
12 pistols

Bodyrock.tv: Do It Exercise Challenge
10 burpees

Bodyrock.tv: Intense Workout Challenge
10 burpees

Bodyrock.tv: 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.

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

Extras:
10 Burpees

Roughly total workout: 16:00

Bodyrock.tv: 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)
44-52-44-45-39-44-37-47
46-49-43-44-33-38-36-34
49-45-44-42-49-49-44-31
54-40-38-45-43-44-39-48

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

Extras: 5 Burpees

Bodyrock.tv: 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

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

Extras:
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.

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.

Bodyrock.tv: 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

Bodyrock.tv: I'm Crazy But You Like It Exercise Challenge (beating old PR)
10 Burpees

Bodyrock.tv: Hot Viral Sweat Workout (Beating old PR 2 / PR 1)
12 Pistols (each leg)
5 Burpees

Bodyrock.tv: Ab-Tastic Exercise Challenge (Beating old PR 2 / PR 1)

Bodyrock.tv: 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

Bodyrock.tv: 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

Bodyrock.tv: 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!

Bodyrock.tv: 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 (Bodyrock.tv)
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

Bodyrock.tv: 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

Bodyrock.tv: 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)

Plus:
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

Bodyrock.tv: 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 cramps..UGH...it 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.

Bodyrock.tv: We Found Love Workout

A mini 10 minute workout challenge from Bodyrock.tv

10 minute countdown
1 Dive Bomber
1 Knee Raises

I completed 36 sets

4 Burpees afterward

Bodyrock.tv: Silent Killer Workout

Read the complete workout instructions from Bodyrock.tv

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

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!

Extras:
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.