Tuesday, November 29, 2011

Bodyrock.tv: Bombshell Butt Workout 2

I did this workout not too long ago..let's see if I could beat at least 1 or 2 reps from the old ones.

Part 1: 10 sec off/30 sec on for 15 rounds
Jump Twist & Pop (orig. Ugi Jump Twist & Pop) 15-13-14 (old 8-7-7)
Reverse Push Ups 11-10-10 (old 11-10-10)
Side Lunge Twist (20 lb backpack) LEFT 11-8-9 (old 8-8-8)
Side Lunge Twist (20 lb backpack) RIGHT 10-9-9 (8-9-9)
Plank Jacks (orig. Ugi Plank Jacks) 26-23-30 (22-26-24)
I had to do them with my hands because I had bad elbow burns from another plank scissors before.

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 + 3 push ups and 6 sets of Jump Lunges (old 6 sets of push ups and 5 sets + 8 jump lunges)

Extras: 10 Burpees

Monday, November 28, 2011

MDA WOW: Don't Drop It Workout (Modified)

Originally I'd do this workout as prescribed but then I decided to modify it a bit. My 25 lbs backpack just doesn't have handles that are comfortable enough to do the cleans.

So here what I did instead:

Complete 3 cycles, without putting the weight down:
6 Presses
6 Squats
6 Bent Over Rows

Then with similar sequence and method (6-6-6 without putting my weight down in between sets), I continued with bodyweight strength training:
Leg Raises
Reverse Push Ups
SB Squats (25 lbs backpack)
Diagonal Knee Raises
Pistols (each leg)

Sunday, November 27, 2011

Bodyrock.tv: Hot Body on Me Workout

A new Bodyrock.tv workout withe a new host who has some striking resemblance to our favorite Zuzka. Still she's not Zuzka, although she is also a personal trainer and you could totally tell from her forms.

Workout: 10 sec off/ 50 sec on for 12 rounds
SB squat & side leg lift (20lbs backpack) 24-17-17
Reverse 1 leg push up 13-12-12 (2nd & 3rd round did modified for last half reps)
3 Pike Presses & 5 Ski Jump Over the SB 3 - 2 + 2 jumps - 2 + 2 jumps
SB Star Plank 8-11-12

Extras: 5 Burpees, 10 leg raises, 10 triceps dips (1 leg assited), 5 pistols (each leg)

Saturday, November 26, 2011

Workout schedule: Nov 27- Dec 3

Bodyrock.tv: Hot Body on Me Workout

Bodyrock.tv: Bombshell Butt Workout (PR 1)

MDA WOW: Strength Training: Don't Drop It

Bodyrock.tv: Ab Blitz Workout

Bodyrock.tv: One Legged Gypsy Workout

Bodyrock.tv: Look Hot in Undies Workout

Bodyrock.tv: Extreme Workout Challenge

A very old workout from Zuzana from 2009 which I don't usually look into. Since I know that I could already skip, lunge and squat properly, it's time to tackle this!

Workout: Complete 2 rounds (or 3 if I could handle it)
300 high knees skipping
20 burpees
40 backward lunge & kick up

I completed 2 rounds in 17:59. Next time I came to this, I'll try to beat this time and then it might be the time for me to complete 3 rounds. :)

Friday, November 25, 2011

Bodyrock.tv: You Da One Workout

I do notice these newer workouts with Sean are a lot more intense and harder! You Da One is not exception!

Workout: 10 sec off/ 30 sec on for 18 rounds
Surfer Kick Outs (plank jump and jump twist) 11-12-11

Running Man Press (SB clean, squat & press up and do 5 mountain climbers as 1 rep) 3-4-4
(with 20lbs backpack)

Kick Press-Left Leg (SB press up and lunge back) 8-7-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Kick Press-Right Leg (SB press up and lunge back) 7-8-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Press Jack (Do Jumping jack holding SB in front- half squat everytime feet apart)
8-6-5 (20 lbs backpack)

3 Point Abs (Do 2 diagonal knee raises + 1 leg raise) 4-4-4

Thursday, November 24, 2011

My Own Time Challenge Workout

Happy Thanksgiving to the ones who are celebrating in the US. I made up my own workout today and it was great!

Do at least 2 or 5 rounds
1 minute double unders (I did my best to do single-under-single rhythm)
20 leg raises on a dip station
20 weighted squats (I used 20lbs backpack)
20 reverse body rows (aka reverse push ups) - try to do them with both legs straight or 1 bent leg (I did 1 bent leg in the beginning and had to modify to both bent legs)

I completed 3 rounds in about 15 minutes.

Too easy? Then Do 5 rounds! Use more weight for the squats, straighten both legs when doing the reverse body rows or even better do strict pull ups instead!

Extras: 15 pistols (3 sets of 5 each leg)

Tuesday, November 22, 2011

Bodyrock.tv: Run the World Workout 2

Another older workout revisited.

Part #1: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Back Lunge and Side Lunge (Right leg) 14-9-9 (old: 15-9-9)
Back Lunge and Side Lunge (Left leg) 8-8-9 (old: 11-10-8)

Part #2: 4 minute time challenge
Crazy Cali Exercise (Start with back lunge, jump up, plank, dynamo push up and up)
22 sets (old: 23 sets)

Part #3: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Side Crunches (Right) 22-20-14 (old: 21-15-15)
Side Crunches (Left) 21-17-18 (old: 20-15-15)

Monday, November 21, 2011

Bodyrock.tv: You Make Me Feel Workout

Original workout from: Bodyrock.tv

Workout: 10 sec off/50 sec on for 12 rounds
Ninja Jump Tuck 11-9-9
Sandbag Combo (20lbs backpack) 6-7-7
6 high knees & Crossed Knee Push Ups 5-4-4
Plank Jacks (on hands) 22-32-36

Note: Next time I might try plank janks on elbows as it might be more advance than being on hands.

Sunday, November 20, 2011

Bodyrock.tv: Prison Cell Workout

I can't believe there are couple Zuzana's older workouts that I've missed, including this Prison Cell Workout. The best part of it, no equipment needed besides the timer itself.

Workout: 4 rounds
30 walking lunges
10 prisoner's burpee (1 rep= 2x (1 push up, 2 knee tucks) + jump up)
30 kick over a chair (1 rep = 1 kick on one leg followed by other leg)

Time 20:36 (prisoner's burpee was tough!)

Saturday, November 19, 2011

Workout schedule: Nov 20-26

It's Thanksgiving week in the US but it's no excuse for not working out! Even yet, it's the BEST time to workout as I will have day off from work so I could sleep in a bit!

Bodyrock.tv: Prison Cell Workout

Bodyrock.tv: You Make Me Feel Workout

My Own Workout:
2 rounds of:
1 min Double Unders (single-double-single rhythm)
20 leg raises
20 squats (with 20lbs backpack)
20 inverted body rows (aka reverse push ups) with extended legs as much as possible (or 1 bent leg)

Extras: 15 pistols (each leg)

Bodyrock.tv: Bombshell Butt Workout (PR 1)

Bodyrock.tv: You Da One Workout

Bodyrock.tv: Extreme Workout Challenge

Bodyrock.tv: Run the World Workout (PR 1)

Bodyrock.tv: Sexy Time Abs Workout

Another new workout which was quite challenging that even I had to modify it down a bit. Jump lunges are still hard enough for me even doing it without any additional weight. I think I'm going to stick with doing bodyweight jump lunges until I could execute them 20 consecutive reps perfectly before adding extra weight.

Workout: 10 sec off/ 50 sec on for 12 rounds
Scissors with Sandbag & Knee Twist (no weight for me) 7-7-7
Ugi Plank & Hip Thrust (used 15lbs dumbbell) 10-10-10
Triple Plank Jumps (everytime I jump back or side count as 1 rep) 20-21-20
Ugi Toss (I only did 15 lbs dumbbell press up) 20-22-22

Extras: 10 sec off / 50 sec on for 3 rounds
Push Up Crawl 13
Ninja Jump Tuck 10
Push Up Crawl 11

Friday, November 18, 2011

MDA WOW: Unilateral Engagement

Original workout from Mark's Daily Apple

Complete 5 cycles:
20 Walking Weighted Lunges
14 Single Arm Overhead Press (7 each arm)
10 Single Leg Deadlift (5 each leg)
16 Single Arm Bent Over Row (8 each arm)

I used 20lbs backpack for the lunges, deadlift and 15 lbs dumbbell for the rest.

Time: 19:29

Extras: 15 pistols (each leg)

Thursday, November 17, 2011

Bodyrock.tv: Hot Beastie Workout

Another new workout which got me excited but at the same time it was a bummer because I set the interval timer wrong AND I MISSED one of the move (the Dips)!

To make it up, I did an extra round for everything.

Workout: 10 sec off /50 sec on for 15 rounds
Front Squat (with 20lbs backpack) 20-17-1917
Reverse Push Up (bent legs) 15-13-11-11
SB push up, squat & press up 6-5-5-5
SB sit up 10-10-10-11

Note: For SB push up combo, my 20 lbs backpack was a bit rounder and bulky so I had to step back a bit everytime I did the push up or I couldn't push myself all the way down, plus I think I forgot to do the squat before the press up.

Next time I am making sure to do the DIPS before the SB sit up!

Tuesday, November 15, 2011

MDA WOW: Max Effort

Original workout from Mark's Daily Apple.

Everything needs to be executed in proper forms.

Max. Efforts of (2 mins rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 9 sets of 5
5 minutes push ups 8 sets of 5
5 minutes squats (with 20lbs backpack) 9 sets of 10

Monday, November 14, 2011

Bodyrock.tv: Good Feeling Workout

For some reason I am always more excited to do a new workout instead of going thru the older ones. Maybe because I don't have the pressure to beat my older scores? Hmm..

Workout: 10 sec off/50 sec on for 12 rounds
Ugi Punch (I used 8lbs dumbbell) 40-32 (I only hold the DB halfway 2nd round)
Frog Burpee (more like plank jump fwd/back) 23-21
SB Side Forward Lunge (Left) - (SB on LEFT side, lunge with Right leg) 9-8
SB Side Forward Lunge (Right) - (SB on RIGHT side, lunge with Left leg) 9-9
Sumo Push Ups 14-13
Diagonal Knee Raise 18-17

Sunday, November 13, 2011

Workout Schedule Nov 13-19

I know, I know I haven't been pretty good sticking with my own workout schedule but I did my best!! This week I'm catching up with the new workouts instead going for the older ones. My new workout approach for this week would be 3 days Bodyrock workouts and 2 days of bodyweight strength training.

Bodyrock.tv: Good Feeling Workout

Bodyrock.tv: Hot Beastie Workout

Bodyrock.tv: Sexy Time Abs Workout

2 days of Bodyweight Strength Training Workouts from Mark's Daily Apple:

MDA WOW: Max Effort

MDA WOW: Unilateral Engagement

Saturday, November 12, 2011

Bodyrock.tv: Hot Body Workout 2

This is another one of Zuzana's older workout, which I haven't tried since May.

Workout breakdown:
Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 62-53-47 (old 59-50-50)
2. Reptile Push Up 17-15-13 (old 12-10-11)
3. V-Crunch 42-36-37 (old 39-37-36)
4. Prisoner Squat 35-33-32 (old 32-33-31)
5. Hanging Knee Raises 22-21-22 (old 19-18-18 did leg raises on the floor)

10 Burpees
Bodyweight strength training (1 leg assisted dips, extended legs reverse push ups, push ups)

Friday, November 11, 2011

Bodyrock.tv: Killer Body Workout 2

It's time to beat my old scores from Killer Body Workout aka Happy Halloween Workout :) which I did in May.

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 completed 3 rounds in 19:59. (old: 3 rounds in 18:44)
Yeah I know I didn't beat my old time, so apparently I'll try to keep doing 3 rounds until I could do this without much struggles. Initially I was going to do 5 rounds but towards 3rd round, I was kinda pooped out already.

This workout focuses on lower body and abs.

Thursday, November 10, 2011

Bodyrock.tv Set Fire to Your Abs Workout

No workout yesterday (I could use a little break) but today I came in strong! I know this workout wasn't in my this week workout schedule, but I couldn't help myself for not doing it. :)

Workout: 10 sec off / 50 sec on for 15 rounds
Sandbag Sumo Squat & Knee Up (20 lbs backpack) 21-18-18
Dive Bomber 10-9-8
Sandbag Step Up (Left) 15-15-14
Sandbag Step Up (Right) 15-15-13
Knee Raises 22-21-20

Extras: 10 sec off/50 sec on for 3 rounds
Sandbag 2 pulse squats & swing around (20 lbs backpack) 9
Burpees 8
Butterfly Ab Crunches 20

Tuesday, November 8, 2011

Strength and Cardio Training

Not exactly a Bodyrock.tv workout but it still delivered quite a kick ass workout for me.

Strength Training (bodyweight only or add weight for more challenge)
5x5 (5 sets of 5)
Leg Raises on a dip station or pull up bar
Triceps Dips on dip station (I did 1 leg assisted)
Pistols (each leg)

Cardio Training: 10 sec off/20 sec on for 8 rounds (4 minute interval training)
High Knees Jump rope

I didn't record any scores today. Maybe next time I should.

Monday, November 7, 2011

Bodyrock.tv: I'm Sexy and I Know It Workout

I love that song btw!

This time, the workout was hosted by Sean, Freddy's younger brother. It's good to see a male host on Bodyrock.tv so no more excuses for men saying Bodyrock is only for women!!

Warm up: double unders, lunges, squats, push ups

Part #1: 10 sec off/ 50 sec on for 9 rounds
Low jacks with sandbag (or just bodyweight) 49-51-52 (bodyweight only-I personally didn't feel safe having a 20 lb backpack bouncing up and down against my back)

3 walk over push up and 5 mountain climber combo 4-4-4
Extended legs reverse push ups 11-10-10 (halfway up only but I kept my legs extended the entire time)

Part #2: 3 minute no rest interval (10 sec off/ 50 sec on for 3 rounds)
Every 10 sec: Hold on elbow plank
Every 50 sec: Reptile push ups (easier variation: reptile no push up or mountain climber)
18-27-24 (12 reptile push up 1st round and reptles only for the rest of the rounds)

Extras: 10 Burpees

Sunday, November 6, 2011

Bodyrock.tv: Shake It 250 reps Workout

There has been a new development at Bodyrock.tv and one of them is that Zuzana won't be leading the workout video anymore. It's kinda sad to see her less on the screen. On the bright side, they brought in a new host, Jess, a seasoned Bodyrocker who was chosen to be the new lead in the video. Overall she wasn't bad. Let's see if I could beat her time, especially she was using the same bag weight as mine (20lbs)

Warm up: Double unders, lunges, squats

50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side (in the video Jess forgot the knee raise)
50 Half Burpee (no push up)
50 Sandbag Squat (20lbs backpack)
50 Core Split
50 sandbag swing

Time: 19:34

5 Reverse Push up (extended legs)
5 Reverse Push Up (bent legs)
5 Burpees (with deep push ups)
15 Pistols (each leg)

Saturday, November 5, 2011

Workout schedule Nov 6-12

Bodyrock.tv: Shake It Out 250 reps Workout

Bodyrock.tv: I'm Sexy and I Know It Workout

Bodyrock.tv: Killer Body Workout (PR 1)

Bodyrock.tv: Bombshell Butt Workout (PR 1)

Bodyrock.tv: Hot Body Workout (PR 1)

Bodyrock.tv: Run the World Workout (PR 1)

Bodyrock.tv: Quantum of Sweat Workout 4

Warm up: Double unders, squats, arm circles

Workout breakdown:
Set the timer 10 sec off / 50 sec on for 4 rounds for both of these sequences.

Part 1:
- One Leg Skipping (Left)
Round 1: 45 (old 49) (old 34)
Round 2: 63 (old 60) (old 45)

- Roll over Commando Push ups
Two knee tucks with two push ups count as 1 rep.
Round 1: 8 1/2 (old 8) (old 7)
Round 2: 8 (old 8) (old 7)

- One Leg Skipping (Right)
Round 1: 75 (old 59) (old 31)
Round 2: 75 (old 65) (old 40)

- Roll over Commando Push ups
Round 1: 8 (old 8) (old 7)
Round 2: 7 (old 8) (old 7 1/2)

Part 2:
- Low Jump Rope Jack
Round 1: 35 (old 36) (old 20)
Round 2: 43 ((old 40) (old 30)

- Reverse Push Ups and Kick Up (Left)
Round 1: 14 (old 11) (old 10)
Round 2: 12 (old 10) (old 10)

- Low Jump Rope Jack
Round 1: 31 (old 32) (old 27)
Round 2: 31 (old 36) (old 28)

- Reverse Push Ups and Kick Up (Right)
Round 1: 10 (old 10) (old 9)
Round 2: 10 (old 8) (old 10)

Score wise not much difference, some I might max out my possibility already? Nah, there's always room to push more! :)

Friday, November 4, 2011

Bodyrock.tv: Fat Exorcism Workout

As when I thought I've done most of Zuzana's workout archives, I couldn't believe I missed this one!

6 rounds of:
10 Dive Bomber with 2 knee tucks
16 side jump & side lunges
20 dancing crab

Finished in 26:47 (those dive bomber push ups were TOUGH!)

10 reverse push ups (bent legs) - Will add this into my daily extras as often as possible, just like how I did on pistols
5 Burpees

Thursday, November 3, 2011

Bodyrock.tv: Balls of Fury Workout

First time did this workout! I don't have an Ugi Ball so I just did everything with my own bodyweight. For the reptile butt lift, I did it by using a small ottoman chair.

Workout: 10 sec off/50 sec on for 12 rounds
Side Plank Burpee (added push ups) 9-6-6-5
Reptile Butt Lift 18-18-19-21
Jump Up and Squat 7-8-9-7

Wednesday, November 2, 2011

Bodyrock.tv: Young Buns Workout 2

An older workout revisited. Let's see if I could beat my old scores!

Workout breakdown:
Each workout took 4 minutes (set the timer to 4:00 minutes countdown) and did as many reps as possible.

1. Sumo squat and Lift
55 (old: 16 reps modified the lift by leg raise/star crunch/butt lift combo)

2. Sandbag Double Lunge (Left leg) 20 lbs backpack (I hold it on my back instead on one hand like Zuzka did)
41 (old: 33.5 reps with 15lbs backpack)

3. Sumo High Knees
174 (old: 174 reps)

4. Sandbag Double Lunge (Right leg)
38 (old: 33.5 reps)

Extras: 10 Burpees, 15 Pistols (each leg)

Tuesday, November 1, 2011

Bodyrock.tv: Major Hot Abs Workout 2

Another old workout revisited. It's been almost a year since I did this one.

Interval timer: 10 sec off / 1:20 on for 12 rounds
1. Side to side Jump with Jump Rope (feet together)
160-123-129 (old 118-110-76 I did regular jump rope)

2. Dive Bomber and Sandbag Half Squat (I used my 20lbs backpack)
5 - 5 1/2 - 5 1/2 (old 4-4-4 with 15 lbs backpack)

3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
128-123-116 (old 112-102-88 I did regular jump rope)

4. Airborne Kicks
28-29-30 (old 47-50-40 modified this with Reverse Plank & Knee Tucks)