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)
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.
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)
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'sWorkout 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)
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
Total workout time: 16:06
12 Pistols (each leg)
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.
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.
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)
My buns definitely hurt after this workout. First time did it in April so it was time to revisit it again!
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
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.
I did this in May and it's time to see if I could beat my old scores!
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.