LBKC 2012 New Year's Eve Kettlebell Workout

Last workout of the year 2012, so it gotta be bad and I planned to be a bad ass and pushed myself to my limit!

Good thing I got permission to work from home so I could sneak out in the morning to the class and nobody would notice anyway..haha. Fair enough, when I came back, nobody called me asking where I was. Besides most people started off late. Very few of them are super early birds like me!

Ok on to the workout!

#1 KB Jerk practice
10 reps each hand (12lbs KB)

#2 15 min AMRAP:

• 1 rep each side Turkish Get Up + Windmill Combo (12lbs KB)
• 10 rep each side double KB cleans (2x12lbs KB)
• 8 reps each side Romanian Deadlift with 2 KB (2x25lbs KB)
• 8 reps Pull ups (assisted with thick band - 75% off bodyweight)

Completed 4 rounds + 1 set Turkish Get Up + Windmill combo

#3 Abs
10 sets of:
Jack Knives + Russian twists combo (with 12lbs KB)

#4 Sled Push!
I did 4 laps of 275lbs sled push!! (1 minute rest after 1 lap)

1 lap = 20 yards.

275lbs! That's 2 3/4 of my bodyweight! If I had more time, I didn't mind to do at least 300lbs. Maybe it's not a good idea, I might break my legs...haha!

LBKC Sunday Kettlebell Workout

PART#1: 3 Rounds (1 minute rest after the whole circuit)
Interval 30 sec on / 15 sec off - 8 Rounds

• Double Half Snatch (2x12 lbs KB)
• Goblet Alt. Reverse Lunge (25 lbs KB)
• Burpee (w/ push up no jump up)
• Double KB swings (2x18 lbs KB)
• Double KB Push Press (2x12 lbs KB)
• Double KB Bent Over Rows (2x22 lbs KB)
• Chest Press V-Ups (12 lbs KB)
• Dynamic Squat (12 lbs KB)

My reps as I remember:

• 7-7-7
• 13-14-14
• 7-7-7
• 15-18-19
• 7-8-7
• 8-8-8
• 9-10-11
• 15-13-16

PART#2: 500m rowing
First time doing this, my time was 2:19 (next time I will have to beat that)

PART#3: Abs
2 Sets:
10 crossed abs on bosu ball (each side)
10 hanging knee raises (on a pull up bar)

I was so beat so I didn't do HIIT Rowing like I did last week.

Lower Body and HIIT Cardio

Lower Body:

• 3x15 Bulgarian Split Squats (R/L) - 25lbs DB (hold at opposite side of leg)
• 30x DB Swing (25lbs)
• 3x20 Romanian Dead Lifts (R/L) - 25lbs DB (hold at opposite side of standing leg)
• 30 DB Swing (25lbs)
• 3x20 Goblet Squats (30lbs DB)
• 30 DB Swing (30lbs DB)
• 3x20 One Leg Elevated Bridge (R/L) - leg on a chair
• 30x DB swing (30lbs DB)

HIIT Cardio 1 minute rest /30 sec MAX effort - 8 Rounds
High Knees/Run in place

I was so gassed out after 30 sec! Energy level was fine but I think I was more battling with my laziness or a bit unmotivated to workout today. Blame it to the dark, gloomy, rainy and cold morning!

Glute & Hamstrings Workout

3 Rounds:

• 20x SB elevated shoulder hip thrusts
• 20x DB walking lunges (each leg)
• 20x elevated flutter kicks (each leg)

References:
Flutter kicks:
http://videos.bodybuilding.com/watch/45051/flutter-kicks

Elevated Hip Thrusts (I used sandbag)
http://www.bodybuilding.com/exercises/detail/view/name/barbell-hip-thrust

Upper Body Conditioning Workout

Part #1 - warm up
3 Rounds:
1 minute plank diagonal knee tucks

Part #2:
2 Rounds:

• 5 min. turkish get up (switching side after 1 rep) - used 15lbs DB
• 20x 2 hands DB swing (25lbs DB)
• 5 min One Arm DB rows (1 arm - switch after about 8-10 rep each arm 17lbs DB)
• 20x skater hops & jump (each side)
• 5 min one arm DB Push Press (switch after about 8-10 rep each arm) 15lbs DB)

Result:

Round 1:	Round 2:
5 turkish get up (R/L) 12-10-8-8 (R/L) 12-10-8 (R/L) + 3 L	5 turkish get up (R/L) 12-10-8-6 (R/L) + 4 L 12-10-8-6 (R/L)

LBKC 2012 Christmas Eve KB Workout plus HIIT Rowing

Today's workout was a beast! My upper back is already toast from yesterday and Friday's TRX rows so it was quite challenging for me, especially the pull ups, even though it was assisted with a thick band that supposed took off 75% of my bodyweight!

Workout:
2 Rounds:

• 20 One Arm Jerks (each side) - 15lbs KB
• 40 Sumo Deadlift 53lbs KB
• 40 Russian Wiper 15lbs KB
• 20 One Arm Thruster (each side) 15lbs KB
• 40 2 Arm KB Swing 25lbs KB
• 20 Pull Ups (thick band assisted)
• 20 Box Jumps (20" box)

Note:

1. For jerks I did Push Press since I haven't learned it yet
2. Russian Wiper: Lie down, hold KB over head and to leg lifts
3. One Arm Thruster: Basically squat and press up
4. Box Jumps: I did step ups

Then after finished with 2 rounds circuit:
80 yards overhead walking lunges (10lbs plate)

Result: 34:13

The best record was 24:02.

Then I did HIIT Rowing (1 minute rest / 30 sec MAX effort for 8 Rounds). I think I almost ran out of my gas. My rowing wasn't as great as yesterday. It could be because of the longer and tougher workout prior.

And I have nice gifts on my palm hands: calluses!

LBKC Sunday Kettlebell Workout

My trainer was late today because he got a ticket. I almost thought if for some reason he couldn't show up, I was so ready to make up my own workout especially I had full access to all of these weights!

Anyway glad everything is ok.

Workout:

Part #1: 3 Rounds circuit

• 1 minute Turkish Get Up (30 sec each side) - used 12lbs KB
• 30 sec Goblet Squats (used 30lbs KB)
• 1 minute One Arm Clean and Press (30 sec each side) - used 15lbs KB
• 1 minute One Arm Rows (30 sec each side) - used 18lbs KB
• 30 sec Mountain Climbers (I sprinted thru this!)

Rest 1 minute and repeat the entire thing for 2 more rounds!

Reps I managed (as much I could remember):
TGU about 2-3 each side
Squats about 10-12
Clean & Press about 8-10 each arm
Mountain Climbers - didn't count!

The key here is not putting down the KB when switching sides. I wish I could go to 15lbs for the TGU but for the time being, I'll stick to 12lbs until I build my shoulder strength, especially my left arm.

Part #2: 5 minute snatch practice (used 12lbs & 15lbs KB)

Part #3:
30 sec off / 30 sec active 3 Rounds

• Burpee (no push up) KB High Pulls (used 30lbs KB)
• Close grip push up (hands on KB)

Reps I managed (as much I could remember):
Burpee High Pulls about 8-10
Close grip push up about 5-6

Afterward I went to the gym area and did HIIT Rowing
(1 minute rest / 30 sec all out for 8 Rounds)

Result: 1.6k row - not bad!

Hmm can I say that I actually kinda like rowing? Maybe it's too early to say that since I haven't tried to row 1k all at once!

Overall today's workout was AWESOME and I'm glad I finally didn't chicken out picking up my weights! I could still feel some soreness on my upper back from Friday's TRX rows and I think today it will be a bit more sore from those close grip push ups!

Legs, Abs and Cardio HIIT

It's the day after my Carb Nite so I need to workout hard today!

Workout:

• 3x12 DB Squat & Back Lunge (each side) - with 25lbs DB
• 2 minute ball plank hold
• 4x12 One Leg Deadlift (each side) - with 25lbs DB
• 1 minute crossed elevated knee tucks
• 4x12 DB walking lunges (with 25lbs DB on one hand, 10lbs on others, switched side after one set)
• 1 minute side crunch (each side)
• 3x12 DB side step ups
• 1 minute weighted jack knives (started with 12lb DB then dropped the weight)
• 4x12 SB elevated glute bridge

HIIT Cardio (1 minute rest / 30 sec on for 8 rounds)- Run in place!

Friday Kettlebell Workout

I am just so happy that I took a day off from work so I could head up to LBKC for the kettlebell class. :D

Warm up:
20 KB Swing (I used 25lbs KB)
3 x Get Up and Sit Up (each side) (with 12lbs KB)
(Hold the KB overhead with one hand, lie down, get up to sit up position and slowly lower down without other hand' assistance).

Workout:
3 Rounds:
8 One Arm Dead Snatch (each side) - with 12lbs KB
10 One Arm Back Lunge Pulse (each side) - with 12 lbs KB
10-15 TRX Rows
15 Chest Press V- Ups (with 12lbs KB) - Basically Crossed V ups
15 Bicycle (each side)

Bonus:
3 minute
Clean, Squat and Push Press (with 18lbs KB)

ZWOW #47: 12 minute Fat Burn Workout

My second HIIT workout for today. Gotta deplete these glycogen storage! As unfair as it sounds, we women tend to hold on to our glycogen storage. Ugh! Since I want to optimize my Carb Nite, I need to deplete it as much as possible. Let's see if I'm going to puke or faint at the end of this workout.

Original workout: Zuzana Light

12 minute AMRAP:
10 weighted forward/backward jump squats (with 2x8lbs DB)
5 ab splitters & supergirl push up combos

Result: 4 Rounds + 10 forward/backward jump squats

Myomytv Step it Up Conditioning Workout

Original workout: Myomytv.com

Set interval timer for 20 sec rest/40 sec on for 6 Rounds in each Section - perform 2 Rounds on each sections! I did both sections before repeating the entire thing. I set 2 minute break in between sections.

Section #1
SB Front Squat to Reverse Lunge (right) 6.5 / 9
SB Front Squat to Reverse Lunge (left) 7 / 8
Inverted Rows* 9 /9
DB Push Press (left) 9 / 8
DB Push Press (right) 13 /13
Two-Handed DB Swing 27 /27

*** 2 minute break ***

Section #2
SB Weighted Side Step-Up (right) 12 /12
SB Weighted Side Step-Up (left) 11 / 13
Bench Jump Overs** 23 / 28
Single Arm DB Swing (left) 25 / 25
Single Arm DB Swing (right) 25 / 25
Two-Jump Burpees (burpee with 2 jump squats) 7 / 6

SB = 25lbs
DB = 12-15lbs

Bonus:
I did 3x15 sandbag hip thrust with my shoulders on a balance ball.

Cardio HIIT (1 minute off / 30 sec MAX effort 8 Rounds)
Push Up Burpees, jump squats, CrossFit burpees

In the end I just did CrossFit burpees as I could go all out more. Jump squats are a bit too hard for my knees, push up burpees didn't elevate my heart rate as much.

I don't own a KB yet so I did it with DB
* I did reverse push up with my dip station. I tried with straight legs but I figured I couldn't pull myself up as much to get more squeeze on my upper back, so I did bent legs but tried to shift most of my weight to my back and used less assistance from my feet
**I did side to side jump with my hands on the chair.

Quick Interval Cardio

Just a quick interval cardio so I could tap into more of my glycogen storage! I was going to do it in the morning but then I wanted more sleep so did this after I got home from work prior dinner!

1 minute rest / 30 sec MAX effort for 8 Rounds (about 12 minute)
Mountain Runners
Jump Tucks

KB Sunday Class Workout

I was so pumped up for today's KB class that my eyes popped open around 6am and I couldn't go back to sleep! Geez, the class wasn't even started until 9am!

Anyway here's today's workout:
5 min AMRAP super sets (with 1 minute rest in between sets)
Set #1
Turkish Get Up (switching side) - used 10lbs KB

Set #2
1 Arm Push Press x 8 each side (used 12lbs KB)
Goblet Squat (used 15lbs then 25 lbs)
Got about 3 rounds

Set #3
Side to side push up (one hand on top of KB) x8
Single Leg Deadlift x 8 each side (used 15lbs KB)

Set #4
1 Arm Row x8 each side (used 12lbs KB then 15lbs KB)
Windmill x 5 each side (used 10lbs KB)

Set #5
Snatches x 8 (each side) - used 10lbs KB - mainly focus on the technique

Then Tabata ropes.

Great workout and I think I could graduate a bit from 10lbs KB to 12lbs KB nest time I do some upper body wo such as TGU, push press. For windmill and snatches, might take sometime until I get the technique right!

Lower Body Glute Workout & HIIT Cardio

Workout reference: Myomytv.com

Strength Workout:
Part #1:
3x15 bulgarian split squats (R then L)
30 sec 2 hands DB Swing

Part #2:
3x15 high deficit reverse lunge (R then L) - elevated step down lunge
30 sec X Band walk or (lying side leg lift-each side)

Part #3:
3x15 One Leg deadlift (R then L) - heavy DB
30 sec jump lunge

Part #4:
3x15 single leg bridge (R then L)
30 sec alt DB swing

Conditioning Workout:
15 sec off /45 sec on for 15 Rounds
Weighted or unweighted jumps
Pull burpee
Stand-kneel-stand (R)
Stand-KNeel_stand (L)
Renegade Rows

Lower Body & Abs Workout

Workout reference: Myomytv

3x15 DB Squats (2x12lbs DB)
3x15 One Leg Bridge (R) - on balance ball
3x15 One Leg Bridge (L) - on balance ball
3x15 DB Reverse Lunge (R) - SB on right shoulder (22-25lbs)
3x15 DB Reverse Lunge (L) - SB on left shoulder (22-25lbs)
3x15 DB One leg Deadlift (R) - 22-25lbs SB
3x15 DB One Leg Deadlift (L) - 22-25lbs SB

Abs:
1 minute Russian twist (with 10-12lbs DB) - feet off ground-V Up position
2 minute plank hold

I was thinking to do some HIIT Cardio as finisher but for some reason I just felt lazy. So I'm thinking to do it later afternoon prior my Carb Nite feast to burn off extra glycogen as much as possible.

Update:
HIIT Skipping Cardio 2 minute off /1 minute on for 4 rounds - too much break so I did another HIIT competition burpee with jump tuck/overhead clapping with 1 minute off/ 30 sec on for 8 rounds.

Then I showered and started my Carb Nite feast!

Upper Body & Abs Workout

Original reference: Myomytv

Part #1:
3 sets of Turkish Get Up (with DB 8lbs DB)
3x3 TGU -8lb DB each side
3x3 TGU - 8lbs DB each side
3x3 TGU - 8lbs DB each side

Part #2:
3 rounds:
3 horizontal rows / seated pull up on a dip station
6 dynamic push ups

Part #3: Abs
1 minute leg raise on dip station
1 minute oblique knee raise on dip station

My leg raises SUX! My arms gave in after 10 reps!!

Potluck Workout

Today was my 2nd day for Kettlebell workout. As lucky as I was, today was actually a group workout for both Kettlebellers and CrossFitters. There was no charge and after the workout, they were having a paleo friendly potluck. I didn't bring anything though, but I got to enjoy some of the dishes. YUM

So we did a little warm up prior then jumped into this:

8 minute AMRAP:
12 KB swings (I used 25lbs KB)
8 box jump (I did step ups)
4 burpees (competition style)

I completed 5 rounds & 6 step ups. I was so pooped with the swing after 4th round. Trying to keep my core tight and did proper swings or else I will mess up my back. For the burpees, I tried to jump as high as possible and clapped my hands above my head. To be honest, I felt quite excited to do the burpees despite it killed me a lot towards the 4th round.

4 minute rest

Then we were divided into 2 teams to do:
250 m rowing
70lbs 40 yards farmers walk (35lbs KB on each hand) - for women. I didn't how much weight for the men
40 yard sled push (125lbs for women / 215lbs. for men)

It was a fun workout. I was a bit sore from yesterday and I think I will be even more sore tonight and tomorrow. But it's not bad at all! LOVE IT!

First Kettlebell Workout

My Carb Nite last night was FABULOUS! Today I had a chance to try out my first kettlebell class!

I drove up to Long Beach Kettlebell Club and met the trainer, Eric for one to one kettlebell class. It wasn't a private session, but it just happened I was the only one who could make it to 9am class.

I learned how to pick up the kettlebell, did deadlift, snatch, clean, swing and turkish get up.

As we had an extra time towards the end, he helped me put together an actual workout.

2 Rounds:
20 KB Swing (25lbs KB)
10 KB clean, snatch & Press (each arm) - 18lbs KB
10 KB press (each arm) -18lbs KB
10 KB goblet squat (25lbs KB)
1 turkish get up (each side) - 10lbs KB

Then:
5 band assisted chin up
40 yard sled push (100lbs)

Result? I was pooped! The sled push killed my legs completely! Am I hooked? YES! Definitely will come again! Too bad it's a bit far and I only have time during weekends to come. Since he doesn't have any scheduled class on Saturdays this month, I think I'll just stuck with Sundays for now.

Full Body & Core Weight Training Workout

Full Body & Core Weight Training Workout:
4x15 step ups & hammer curls (2x10-12lbs DB)
15 reps elbow side plank lift (each side)- hold 5 sec before coming down
3x15 triceps kick back (2x8lbs DB)
30 reps wall plank and knee tucks
3x1 minute iso bridge hold (with 10lbs mini SB)

Then I will enjoy my Carb Nite® this evening! :D

Full Body Workout, Abs and LovingFit Bums & Steel Thigh Challenge

Full Body Workout & Abs:
4x12 DB squat (35lbs DB)
1 minute leg raise on dip station
3x12 Push up + plank row + press up* (2x 12lbs DB)
1 minute plank hold on balance ball
4x12 DB side lunge (2x 12lbs DB)**
1 minute weighted V up hold and ab twist with 10lbs SB
3x12 pike press (shoulder press)

Then LovingFit Bums & Steel Thighs Challenge (Week 3 Day 1)***
2 Rounds:
30 plie pulses (each side) - hold 15 sec on last rep
30 superman kicks (each side) - hold 15 sec on last rep

1:30 iso bridge hold (with 10lbs SB)

*I had to skip the press up on the push up & rows as I felt I couldn't maintain proper forms for the entire set. In the end it modified into push up and plank rows

**I forgot to count 2 side lunges as 1 rep. I counted each lunge as 1 rep.

***I did half portion early morning and will do the rest later tonight.

Back, Abs and HIIT Cardio

Back & Abs Workout:
3x12 reverse push up / seated pull ups
2 minute ball crunches
3x12 wide rows (started off with 2x15lb DB then to 2x12lbs DB)
2 minute ball crunches
3x12 bent over rows (2x12lbs DB)
2 minute ball crunches
3x12 dive bomber push ups

HIIT Cardio (High Knees Skipping)
30 sec all out / 1 minute rest - 8 Rounds

I tried my best to bring my knees up high. Definitely a big difference. 30 secs was more than enough!

Legs, Abs & HIIT Cardio Workout

Legs & Abs Workout
4x12 SB+ squats
2 minute ball plank hold
4x12 DB one leg deadlift (each side) (2x15lbs DB)
1 minute crossed knee tuck plank
4x12 DB walking lunges (2 lunges = 1 rep)
1 min side crunch (alt. sides)
4x12 DB alt. step ups (2x15lbs DB)
1 min jack knives (10lbs SB)
4x12 SB glute bridge hold



Then LovingFit Bums & Steel Thighs Challenge Week 3 Day 1
Had to take rain check for this. My legs were so dead!

HIIT Cardio (by Sara Moneymaker)
AMRAP = 10mins
40 strict Mountain Climbers
10 Jump tuck Burpees
20 Dynamic squats
10 Pikes (V up Abs)
20 crab toe touches

Chest, Shoulders and Triceps Workout with Dumbbells

I put together this workout after reading this article from this site.

In between upper body workouts, I added some abs exercises.

Chest, Shoulders, Triceps & Abs
Flat bench dumbbell press – 4 sets of 12 reps (a pair of 10-12lbs DB)
20 reps supergirl plank (each side)
Flat dumbbell flyes – 3 sets of 12 reps (a pair of 10-12lbs DB)
1 minute ball plank hold
DB shoulder press – 3 sets of 12 reps (a pair of 10-12lbs DB)
20 reps diagonal knee tuck (each side)
DB lateral raises – 3 sets of 12 reps (a pair of 8lbs DB)
20 reps side plank & leg lift (each side)
DB skull crushers – 3 sets of 12 reps (a pair of 8lbs DB)

Overall it took me around 45 minutes to finish. I took about 30 sec break in between sets and abs exercises.

Modified ZWOW#38

I modified ZWOW#38 to more weight training plus added some weighted abs workouts in between exercises. I decided to use same weight for the entire 3 rounds so trying not to take too much break in between.

3 Rounds:
15 One arm DB Swing (each arm) with 15lbs DB
50 sit ups
10 weighted back lunge & knee up - each side (2x15lbs DB = 30 lbs DB)
25 side crunch (each side)
10 DB one leg deadlift (with 2x15 lbs DB) = 30lbs DB)

On 2nd and 3rd round, I got bored with the crunches so I subbed with planks and crab toe touches.

Time: about 35 minutes.



Then I did partial LovingFit Bums & Thighs of Steel Challenge (Week 2 Day 3).
Only did 2 rounds of plie squats, will do 2 rounds superman kick backs and iso bridge hold after I get home later tonight!

LovingFit: Muscle Authority Workout (Upper body- bodyweight)

Original workout: LovingFit

I can't wait for my next Carb Nite to enjoy my carbs!! This workout was super hard and my time wasn't too impressive. It took me 35:59 to complete! The only modifications I did was the dips, only could manage to do 1 very pathetic unassisted dips- *sigh* gotta work on that!! Spiderman Kick Push Off was super hard!

I picked the 1st option (6 Rounds)
8 unassisted dips & kick
8 Running Outward Spiderman Push Offs
4 Press and Push Combo (each side) (Pike Press & Push Up combo)
10 back lifts

LovingFit: Star Power Training Workout (lower body)

Original workout: LovingFit

Since I was doing more weight training for my legs, I adapted her workout by using less reps and more weights.

2 Rounds:
20 weighted split squat (right)
25 side lunge flow (right)
20 weighted split squat (left)
25 side lunge flow (left)
15 weighted front lunge (alt sides)
15 weighted squats

I used a pair of 15-17lbs DBs and pretty much omitted all the jumping and focus more on the squats.

Time 24:37



Then Bums & Thighs of Steel Challenge (Week 2 Day 2)

Back & Cardio Workout

Second day after Carb Nite® so I could still hit it hard...AGAIN!

Back Workouts:
Seated Pull Ups ( 8 reps / 6 reps / 4 reps)
Renegade Rows (24 reps (12 lbs DB) / 12 reps (15 lbs. DB) / 10 reps (17 lbs DB)
DB Single Arm Rows (15 reps (15lbs DB) / 10 reps (20lbs DB) / 8 reps (22lbs DB) - each arm

I did some weighted abs workout in between exercises
20 reps weighted jack knives
15 reps twisted sit up with weight
15 reps weighted V ups

Then I modified ZWOW #44 into more cardio/HIIT workout (15 sec rest /1 min on for 9 Rounds)
High Knees Skippings/Free style skipping
Burpee with side leg lifts
bodyweight wood chop lunge (alt sides)

Lower Body Workout Weight Training

Happy Thanksgiving! Last night I enjoyed my 2nd Carb Nite® so today will be a hard workout day to burn off that extra glycogen from my system! Woot!

3 sets:
15 SB front squats
15 SB elevated lunge (each leg)

Abs - 10 reps

3 sets:
12 SB weighted bridge lift
15 SB side lunge (each side)

Abs- 10 V up pulse

Then HIIT Cardio - Tabata style - high knees skipping & burpee (without push up)

Finished off with Tati's Bums & Steel Thigh Challenge (Week 2 Day 1)

Upperbody Workout

Happy Thanksgiving for those in the US! It's Thanksgiving Day but it's not my off day from working out. In fact because it's my off day from work, I could use this time to do a longer workout and believe it or not it actually makes me excited and looking forward to do it!

3 SETS:
10 seated pull ups
10 SB elevated lunge (each leg) (35-40lbs SB)
10 DB Overhead Press (12-15lbs DB)
10 SB front squats (35+lbs lbs)
10 DB lawnmowers (each arm)

1 minute rest in between sets

ZWOW #43: Switch It Up!

It's been ages since I did last ZWOW. Not that it wasn't interesting, but I just prefer a bit more refined workout like LovingFit. But one of these days where I know I won't have much time for working out or I don't feel like complicated workout, ZWOW comes in handy.

Original workout: Zuzana Light

15 side step ups (each leg)
10 one leg triceps dips (each leg)
15 one leg elevated lunges (each leg)
10 sets of (10 chair climber + 1 diagonal push up + jump forward & back)

Instead of doing 12 minute AMPRAP, I was aiming for at least 2 rounds or 3 if I felt super jacked up.

But in the end I only completed 2 Rounds which took me 17:48



Then I did LovingFit Bums & Steel Thighs Challenge (Week 1- Day 3)

LovingFit: Power Jack Cardio Workout

It'll be a busy day today and probably thru the weekend. Yeah..work stuff. Good thing I could work from home today and I could get a little more sleep and did my workout!

LovingFit Power Jack Cardio Workout

3 Rounds:
30 power jack rope
10 dive bomber with mini push ups
30 power jack rope
15 bridge on balance ball
30 power jack rope
10 sit up with weight (with 35lbs SB overhead)

Time 20:52

Lower Body WO & HIIT Cardio

I finally had my first Carb Nite® last night so today I could do a bit more HIIT cardio style to wipe out my glycogen store. If you are lost at what I'm talking about, I don't blame you. Long story short, I'm currently doing Carb Nite Solution, a powerful fat stripping diet protocol created by Keifer. I'm planning to write a post about it on my other blog.

Anyway today's WO:

Part #1: Lower body Strength Training
3 Rounds:
15 reps SB squats (35lbs SB)
15 reps SB back lunge and side lunge (each side) - 35lbs. SB on shoulder
15 reps ball bridge

Time 18:00

Part #2: LovingFit Hot Maximus WO
A.Interval Training (15 sec off/1 min. on for 9 rounds)
Pistol (right leg) 6-6-6
Pistol (left leg) 6-6-6
Split Leg Lifts & Dips 8-10-9



B. 4 minute Cardio (I did Tabata style 10 sec off/20 sec on 8 Rounds)
Freestyle skipping
Burpee without push ups

Bonus (in the evening): LovingFit Bum & Steel Thighs Challenge (Week 1 Day 2)

2 Rounds:
20 reps plie mini pulses (right side) - hold 5 sec on 20th rep
20 reps plie mini pulses (left side) - hold 5 sec on 20th rep
20 reps superman kickbacks (each leg) - - hold 10 sec on 20th rep

1 minute bridge hold with weight (5lbs ankle weights between my knees)

Upperbody WO: Shoulders, Arms & Abs Workout

My upper back and chest are still sore from Saturday upper body WO - thanks to those negative seated pull ups so today will be more for biceps and shoulders.

Part #1: 5 minute countdown
10 DB shoulder lateral raise (a pair of 8lbs DB)
10 pike press
10 DB hammer curls (a pair of 10-12lbs DB)

Completed 2 rounds

Part #2: Bodyripped.net Shoulders & Abs Interval training
10 sec off/ 1 min on for 15 Rounds
6 Mt. Climbers + 2 side plank jumps 6-5-5

V sit field goals (squeeze the arms) 20-20-25

Elbow plank to plank, push up+ side taps 6-6-5

1 Push Up + 4 pendulums 5-6-6

Back Lifts 30-25-26



Part #3: LovingFit Simply Cut Abs (if time allows)
3 Rounds:
20 reps laying knee ins + butt lifts
35 sec split V hold (in V up position + straight eg side in-out)
20 elbow reptile side stretch (leg straight side out)
35 sec split V hold
10 reps split up + knee to elbow (each side) - feet off the ground

Time 18:03

Lower Body Workout: Loving Fit Heart Shaped Booty Workout & Perfect Abs Afterglow

Lower body: Heart Shaped Booty Workout

3 Rounds:
16 SB side lunge & 3 Knee tucks*
30 SB Jump lunges** (35lbs SB)
40 DB side jump lunge (alt.sides) -8lbs DB
30 SB squat pulses

* I had to use a DB at 3rd round because for some reason I didn't feel much on my legs while doing side lunge as I couldn't bend the leg lower

**I skipped the jump lunge and just did back lunge and knee up with holding SB in front of me

Time 29:04




Then Perfect Abs Afterglow

Time 16:47

Upperbody Workout: LovingFit The Gun Show Workout

My first day of working out after every 6 week 5 days consecutive active rest.

Original workout: LovingFit

10 Rounds:
6 reps halfway dive bomber push ups
6 reps side plank mill (each side)
6 reps wide grip pull ups*
6 reps mountain climber push-off combo (3 mt. climbers, kick back (1 leg elevated), drop down, push-off)
6 reps dips
6 reps shoulder raises (with a pair of 8lb DBs)

* I subbed the pull up with a seated pull up (assisted on the way up and unassisted on the way down).

I had to break it into 2 parts of 5 rounds.

First 5 rounds took me 31:14
Second 5 rounds took me 29:58

Of course during the 3rd & 4th of my 2nd 5th round, I had to do my seated pull up assisted up and down.



I was going to add Perfect Abs Afterglow but I think with a circuit that took me about 1 hour to finish was good enough.

Lower Body Workout: Hit it Hard

I made up my own lower body workout and it was quite fun.

Part #1: 3 Rounds
10 pistols (5 on each leg)
15 DB Swings (used 12-15lbs dumbbell)
15 deadlifts (used a 10lbs metal bar + 2 mini 10lbs sandbags + 35lbs sandbag)
1 minute wall sit

1 minute rest in between round.

Took me exactly 20 minutes.

Cardio/Abs HIIT (40 sec off/ 1 minute on - 8 Rounds)
2 Jump Lunges + 1 front kick (switch side on 2nd round)
3 way leg raise on a dip station (each leg raise = 1 rep)
2 squat pulses & jump twist (jump towards another side after 10 reps)
Elevated reptile plank

Upper Body Workout & LovingFit: Fifth Element Abs

Believe it or not my chest, upper back and triceps were sore from Saturday upper body workout. So looks like I'll be stuck with doing curls for today's upper body day.

Upper Body Workout:
3 Rounds:
10 DB curls (palms facing the chest)
10 DB hammer curls (palms facing each other)
10 DB side lateral raise
10 DB front lateral raise

For curls I used a pair of 12lbs DBs and for lateral raise I used a pair of 8lbs DBs.

Then I continued with LovingFit Fifth Element Abs Workout to work on my abs

Original workout: LovingFit

Part 1
30sec/30 sec 4 rounds (no break)

Reptile Plank Right Leg
Mini Leg Lifts
Reptile Plank Left Leg
Mini Leg Lifts

Part 2
Weightless Crunch – 30 reps
Flexed Feet count 2 Scissors – 30 reps
Pointed Toes Reversed Scissors – 30 reps
Weighted Hard Rock Hard Core Exercise – 30 reps
Double Side Crunch – 20 reps per each side ( each 2 crunches counts as 1 rep )
Weighted Bicycle – 50 reps

Part 2 took me exactly 20 minutes I felt the burn on my abs at the end of the day. Fun times!

LovingFit: Push Through It Lower Body Workout

3 Sets of 1 leg ball bridge lift (15 reps/set - per leg)

Original workout: LovingFit

Part #1:
40 reps 5 count isometric SB squat & 1 regular SB squat

Time: 12:04

Part #2: 2 rounds of (7 sec/13 sec for 10 Rounds)
Ballet booty exercise
- Stand with 1 leg, hold a balance ball above head - resting position
- Lift 1 leg back and holding a balance ball forward during 13 sec)
- Switch leg after 5 intervals
- Do the whole thing after finishing 10 rounds interval

Part #3:
20 reps - SB clean + 6 back lunge pulses (each leg)
Time: 9:21

Then some abs and cardio skipping. (40 sec off/1 minute on for 8 Rounds)

LovingFit: 5D Strength Upper Body Workout

It's finally weekend where I can do a longer workout and this time I picked LovingFit 5D Strength. Work will be a bit crazy for the next 2 weeks so I want to make a good use of my weekend to get the most out for my workouts.

Part #1: 11 sec/ 11 sec for 10 rounds
Iso outward palm push up + kick backs

Part #2: 3 Rounds
10 side to side elevated pike press (shoulder press)
12 iso spiderman acro push ups
15 back lifts

Time 14:05

Part #3: 3 Rounds
12 one leg assisted dips + kicks
20 diagonal mt. climber jumpers
8 1 leg reptile dive bombers

Time 17:11


Modifications:
1. I did regular pike press instead of elevated
2. For spiderman acro push ups, I just did 1 leg push up
3. I did regular dive bombers



Then 11 sec on/ 11 sec active 10 Rounds skipping- all efforts in that 11 sec!!

Lower Body Weight Training & HIIT Cardio Abs

20 min. AMRAP:
5 pistols (each leg)
10 DB swing
10 one leg bridge on the ball (each side)
10 SB back lunge & knee up lift (each side)

Result 3 Rounds + 3 Back Lunge (Right side)

Cardio & HIIT Abs (40 sec rest/1 min active for 8 rounds)
Back lift+roll over + V ups (keep feet off the ground) 9-8
Side to side hops 25-25
Plank on a ball with alt. leg lift 24-25
Scissors skipping around 120s

Upper Body Weight Training & Cardio Abs HIIT

20 min. AMRAP:
10 triceps push ups
10 DB bent over rows (with 12.5lbs x2 DB)
10 SB Clean and press (33lbs SB)
10 SB Curls

Result: 2 3/4 rounds (I forgot to do curls in 1st round)

Cardio & HIIT Abs (40 sec rest/1 min active for 8 rounds)
Competition burpees 14-14
3 way leg raise on dip station 14-13
High knees skipping 140-150
Side plank and leg lift (alt. sides) 8-8

Lower Body & Cardio Abs Workout

A lower body workout version of my yesterday upper body workout.

Lower body strength training:
3 Rounds:
15 deadlifts (33lbs SB + extra weights)
15 SB sumo deep squats
15 balance ball 1 leg bridge (each leg)
15 good mornings with SB

Abs & Cardio: 40 sec off/ 1 minute on for 8 Rounds
Weighted Russian twist
Mountain Climbers
Supergirl plank
Freestyle skipping

Upper Body & Core Workout

Upper body strength training:
3x5, 3x3 3x1
DB upright row & press up (a pair of 12.5lbs DB) - used 15lbs at last set
DB triceps kick back (a pair of 8lbs DB)
push ups
seated pull ups with dip station (assisted way up/unassisted negative way down)

Abs/Core: LovingFit SunKissed Abs
30 abs core
15 diagonal elbow plank, knee tuck & leg lift (reptile) -each side
30 bent leg side to side sit up (froggie sit up)
15 side plank mill & diagonal knee tuck (each side)

HIIT Cardio (40 sec rest/1 min on 8 Rounds)
Freestyle skipping
Diagonal Wood chop with 10lbs mini SB (right)
Freestyle skipping
Diagonal Wood chop with 10lbs mini SB (left)

LovingFit: Athlete Body Workout

I wish I could do a specific strength training prior LovingFit lowe body workout but it's just a wishful thinking to do it during weekday when I only have exactly 1 hour for working out (including warm up and cool down). So I decided I'll just do LovingFit or any timed circuit workout during weekdays and do a bit longer ones on Saturdays and Sundays.

LovingFit Athlete Body Workout

Part #1:
30 reps of:
3 Jump lunges, SB pick up & knee up

Time 4:46

Part #2:
3 Rounds:
20 reps SB Diagonal Pulse Squat Variation (Right)
20 reps SB Squat Booty Pulses
20 Step-Ups & Knee-Up Twist (Right)
20 reps SB Diagonal Pulse Squat Variation (Left)
20 reps SB Squat Booty Pulses
20 Step-Ups & Knee-Up Twist (Left)

I timed each round with 1 minute rest in between rounds
Round 1 7:24
Round 2 7:39
Round 3 7:50

Time 25:03

SB=32-33lbs (I just like to think it as 35lbs SB)

LovingFit: Strength Beast Workout (upper body workout)

Warm up:
500 skips
Dynamic upper body weight training (easy versions):
10 reps of everything:
Knee push ups
Dynamic 10lb metal bar front & back lift
Chair dips

Strength training:
15 deep renegade rows (push up and lifting 2 DBs) - used a pair of 8lbs DB
15 dive bomber push ups
15 pike press

Then proceeded to LovingFit The Strength Beast Workout

I timed each individual exercise.

50 reps Inward Palm One Leg Diagonal Push-Up 6:44
10 reps 8 Crab Kicks & 8 Crab Grab Combo & Walk Over 5:24
25 reps V-Ups & Split Star 3:15
50 reps Double Bear Push-Ups (monkey push ups) 4:15 did 25
25 reps V-Ups & Split Star 2:38
20 reps 2-way pull ups 3:17 only did 10
50 reps Two Way Bicycle – 50 reps total ( 25 forward 25 reversed ) 2:24 did the split star ab instead
20 reps 2-way pull ups 3:54 only did 10

Modifications:
1. I did double seated pull up with dip station
2. I had to cut down the reps into half for the double bear push ups and the two way pull ups (25 for bear push ups and 10 2 way seated pull ups)

LovingFit: Bangarang Workout (Lower Body)

Warm up:
500 skips
1 round lower body weight training (no sandbag)

Lower body weight training:
3 Rounds:
10 SB Side to side Low Squats (2 side squats=1 rep)- keeping low entire time
10 SB back lunge & knee up (each side)
5 pistols (each side)

Then proceeded to LovingFit Bangarang Workout

Instead of timing the entire workout, I timed each move so I know which area that I might need to improve more

30 reps Over Head Jump Lunges with Rotation using a medicine ball (2 jump lunges= 1 rep) 5:28
30 sandbag swing 1:31
30 sandbag Step Ups Right Leg 3:00
30 One leg bridge on a balance ball (right) 2:33
30 sandbag Step Ups Left leg 2:54
30 One leg bridge on a balance ball (left) 2:29
30 db circle, jump to plank, jump back and toe raise 5:55
30 2 SB squat pulses & SB deep squat 6:30
30 sandbag swing 1:21
30 superman lifts (2 lifts=1 rep) 2:46

Total time 34:31

SB= 32-33lbs

Modifications:
1. I did lunge back with 8lbs DB overhead and side twist
2. for SB squat pulses, I did a deep squat instead of jump squats.

Upper body WO and LovingFit Burn It Ground Workout

I decided to do a bit more strength training in addition to LovingFit workout as I want to add a bit more lean muscles. Let's see if I could survive!

Upper body weight training:
3 Rounds: (1 minute rest in between rounds) with a pair of 12.5 lbs DB
15 assisted seated pull ups
15 DB bent over rows
15 DB press up
15 dive bomber push ups

Rest 2 minutes

2 Rounds: (2 minute rest in between rounds)- with a pair of 8lbs DB except for triceps extensions which I used one 12.5lbs DB)
15 DB lateral shoulder raise
15 DB overhead triceps extensions
15 DB skull crushers
15 DB triceps press

Rest 2 minutes

Then onto LovingFit Abs & Upper Body Burn it Ground Workout

Part #1: 3 minute countdown
1 Seated pull up + 3 knee raises + 3 pike press
Completed 5 sets

Abs: 25 situps with DB overhead - each side (with 12.5 lbs DB)

Part #2: 3 minute countdown
2 SB press up + 2 one leg push ups
Completed 7 sets

Abs: 25 situps with DB overhead - each side (with 12.5 lbs DB)

Part #3: 3 minute countdown
2 turning bridge push ups + 2 pull in combo
Completed 9 sets

Part #4: Tabata HIIT (10 sec off/20 sec on 8 Rounds)
High Knees Skipping 56-35-53-40
Side to side knee raises on dip station 9-10-10-10



Modifications:
For part 1 I modified the pull up to seated pull up and instead of hanging knee tuck in, I did knee raises.

For Part 4 I did high knees skipping

ZWOW #36: Push It to Max (Modified to Lower Body focused WO)

Warm up:
500 skips

Original workout: Zuzana Light

I modified ZWOW #36 to be more lower body focused so here are the breakdowns:
3 Rounds:
10 4 point hops (5 reps one direction-5 reps opposite directions)
10 4 weighted side lunges
10 3 sec hold super girl planks
10 SB slow squats

Time 18:21



Cool down:
2 rounds Good Posture Challenge

LovingFit: Hot Torture Workout

Upper body strength training:
2 Rounds:
15 biceps curls
15 assisted seated pull up
15 lawnmower (each side)
15 lateral shoulder raise

I used a pair of 12.5lbs DB for the curls and lawnmower and a pair of 8lbs for the lateral raise.

Time 18:46

Original workout: LovingFit

10 sec off/40 sec on for 24 rounds
Push Back Push Ups 10-7-9
Crane Crunch 12-12-12
T-Push Up 7-7-7
Diamond Legs Lifts & Butt Lift 11-12-12
Power Jump Rope Jacks 25-16-19
Shoulder Presses 8-10-10
2 Way Pull Up (subbed with reverse body rows) 3-6-5
Elbow Plank Jumps 17-21-23

Modifications:
1. For T Push Up (aka push up and side plank) I didn't use any weight. It's still challenging enough for me already.

2. For shoulder presses (pike press), I just did with feet on the ground.

3. 2 Way Pull Up (aka reverse push ups) I did seated pull ups with the dip station. Mostly assisted on the way up and I lifted both feet up and came down slowly. Towards the end I had to do both ways assisted.

LovingFit: Tailfeather Posse & Perfect Abs AfterGlow Workout

Warm up:
500 freestyle skips (about 4 mins)
CBBC #1 (8:47)

Original workout: LovingFit

5 Rounds:
12 reps 2 back lunge & jump squat combo (each side count as 1 rep) with SB (35 lbs)
20 reps toe lifts with SB (35lbs)
30 DB swing (12.5lbs DB)
20 isometric squat & side bends (each side count as 1 rep)

For the lunge/squat combo, I only did jump squat on first round and did regular SB slow squats for the rest of the rounds)

Time 27:32



Then Perfect Abs Afterglow for Abs portion for the day, with 10lbs mini sandbag and took me 18:39

Totally drenched!

LovingFit: S&M Jane Workout

Warm up:
Planks
Sharp Abs Challenge

Original workout: LovingFit

S&M Push-offs – 12 reps
Advanced Reptile Jumps – 12 reps
Bicycles – 30 reps
Dips – 12 reps
Balance Ball Pass – 20 reps
Shoulder Press – 15 reps
Back Lifts with an Isometric Booty squeeze – 15 reps

Modifications:
For shoulder press, I just put my feet on the ground - keeping them close together and pushed as low as possible.

Time 33:41



Cool down:
Dynamic stretching
2 Rounds of Good Posture Challenge

ZWOW#34: Beg for It to End (Lower Body WO)

Warm up:
1 round Sharp Abs Challenge
CBBC #3

Original workout: Zuzana Light

3 Rounds:
20 DB Squat Hops
20 DB bent over rows
20 DB walking lunges
20 SB plank pulls

I used 35 lbs Sandbag for everything and modified the squat hops to regular but slow SB squats. I rather do slow and steady squats instead rushing thru and risking injuring my knees

Time 18:14

LovingFit: I Won't Give Up Workout

Original workout: LovingFit

3 Rounds:
20 side plank jump-push ups-2 diagonal knee tucks
20 DB triceps kick back
20 shuffle push ups (one arm on elevated brick-side to side)
20 DB overhead circle shoulder press
20 outward palm push ups

DB= a pair of 8lbs

Modifications:
I had to do push ups on my knees starting round 3

Time 37:36



This workout was HARD and I wanted to give up so many times but in the end I'm glad I didn't!

Then after I got home, I did a quick Ab routine based off Sun Kissed Abs & Core. I didn't exactly remember all the moves so I just did a couple that I remembered:
30 Rock your core & abs
15 diagonal elbow plank reptile (each side)
30 rolling core
15 side plank mill & diagonal knee tuck (each side)

OMG I actually only missed 1 move- the Froggie sit up :P

LovingFit: Destroy Me Workout

Original workout: LovingFit

Part #1: 10 sec off/45 sec on for 12 Rounds
DB Side Lunge (Right) 10-10-10
DB Back Lunge Pulses (Right) 26-29-30
DB Side Lunge (Left) 10-10-10
DB Back Lunge Pulses (Left) 28-30-32

For side lunge, always drop the dumbbells on the ground before picking it up again.

Part #2: 3 Rounds
50 squat pulse with balance ball against the wall holding weight overhead
15 ball plank roll
15 V Up Abs with weight
20 bicycle with weight

Time 13:29

Part #3: 10 sec off/25 sec on for 8 Rounds
Jump lunges with 2 dumbbells 9-9-9-9-9-9-9-9

Dumbbells: 12.5lbs each (25 lbs total)
Weight= 10 lbs mini sandbag

I didn't do jump lunges for part #3 since I want to give my left toe to recover, so I just did back lunge step with a pair of dumbbells.

LovingFit: Force of Muscle Workout

Original workout: LovingFit

50 acro spiderman push ups
30 wall climbers
50 twisted chair dips
30 wall climbers
30 pull up & leg raise
30 wall climbers
25 one leg pike press
30 wall climbers
50 stretching cobra



Modifications:
1. For spiderman push up I only did regular one leg push up
2. For twister chair dips, I just did tricep dips push ups without twisting
3. for pull up I did 15 seated pull up (unassisted on way down) and 15 leg raises
4. For pike press, I didn't use any elevated surface on one hand

My modifications video:



Time 36:03

Back to Basics Upper Body Workout

I saw this workout breakdown on one of Tatianna from LovingFit post at EvilCyber and I thought, heh, why not trying it? Trust me, this is harder than it looks!

Part #1:
3-4 Rounds:
8-10 push ups
8-10 pull ups (subbed with assisted seated pull ups on a dip station)
12-15 dive bombers
12-15 dips
10-12 dumbbell hammer curls (I did each side with 12.5lbs DB)
15 back lifts (superman)

I did 3 rounds but didn't time it since I wanted to focus on my forms. Roughly it might be around 20 minutes.

Part #2: 10 sec/40 sec for 12 rounds interval cardio
Burpees (no push ups)
High knees with jump rope
Mt. Climbers

LovingFit: Hard Body Skater Workout

Original workout: LovingFit

Part #1: 16 minute countdown
10 reps skater lunge (diagonal back lunge and knee up)- each leg
10 low squat DB Swings (used a pair of 12.5 lbs dumbbell)

Completed 10 rounds

Part #2: 4 minute countdown
10 ball roll
10 side plank mill (each side)

Completed 1 Round + 10 ball roll + 10 side plank mill one side

After the timer was over, I completed 10 side plank mill on the other side.

Then I did Good Posture Challenge, which I've been doing for the past 2 weeks and in the evening, I did Sharp Abs Challenge.

LovingFit: Fitness Freak Workout

Original workout: LovingFit

Today was very hot and humid which made me dragged this workout all the way until late afternoon. It wasn't a wise choice since morning would be the best time to do the workout for the lack of heat and humidity.

Part #1: Time Challenge
30 reps sliding pike press and push up combo

Time 8:17

Part #2: 5 sec off/15 sec on for 15 rounds
Diagonal outward palm push ups
Diamond dive Bomber Push Up
Sun Exercises

I didn't bother to write down my reps for second one. The main thing for today's workout was so I could at least moved myself a bit more.

Lower Body Workout: LovingFit Quest Booty and CBBC #1

I am in the process of changing my training a bit. It's still a split routine lower and upper body but I am doing a little longer workout during weekend because:
1. I know I don't have to rush and finish the workout before certain time
2. For sure I get better sleep than weekdays
3. Did I say that I have more time?

Anyway today's agenda was originally to be upper body workout but I had to changed it to lower body in the last minute.

Today's Agenda:
500 skips as a warm up (almost unbroken done in 4:07)

1 Round LovingFit Sharp Abs Challenge


CBBC #1


LovingFit Quest Booty Workout
10 Rounds:
12 sandbag diagonal back lunge and knee up (each side)- 35 lbs sandbag
12 weighted jump lunges - 8lb dumbbell
6 leg raise on a dip station

Time 34:55

Lower Body Workout

CBBC #2
Time 8:41

ZWOW #33 (original workout by Zuzana Light)
15 minute AMPRAP
10 side lunge burpees (alt. sides)
10 sets of 10 squat pulses with jump up
10 james bond lunge (alt. sides)
15 side plank leg lift (leg front & back = 1 rep) - each side

Result: 3 Rounds + 8 Burpees



CBBC #3
Time 9:00

LovingFit: Catwalk Body Workout

Warm up: 500 freestyle skips

Original workout: LovingFit

Part 1: 5 minute time challenge
Staggered Spiderina Push-Up
Start with half squat, get into plank triceps lift in staggered position. Then tuck the knee to the elbow of the hand that's closer to the leg- then lift the other leg up- and jump back to half squat position.

22 reps

6 Diamond Push-Ups
Wall Climber Runner & Wall Climber 20 and 20 reps or 40 total

Part 2: 5 minute time challenge.
3 Pull-Ups (unassisted on a way down)
6 Push-Back Push-Ups
4 sets

6 Diamond Push-Ups
Wall Climber Runner & Wall Climber 20 and 20 reps or 40 total

Part 3: 5 minute time challenge
6 Mountain Jump & One Leg Push-Off Push-Up Combo
Roll Over
6 Back Lifts
3 sets + 4 Mt.Jump Combo

6 Diamond Push-Ups
Wall Climber Runner & Wall Climber 20 and 20 reps or 40 total

Modifications:
1. I did seated pull up for the pull ups (hold up for 3 sec each)
2. For wall climber runner & wall climber, I just did elevated mountain climber on a chair.
3. Did 3 diamond push ups on toes and 3 on knees to get most full range motion with dumbbells as my push up bars.

LovingFit: Abs Inferno and Light Cardio

Warm up:
3 rounds of planks
1 round Sharper Abs Challenge
2 minute freestyle skipping

Original workout: LovingFit

Abs Inferno
I modified the timer to 10 sec off/50 sec on for 18 rounds

3 Way Abs combo 25-17-20 (with 10lbs mini sandbag)
Crab with crossed leg touch 25-23-25
Knee raise hold with leg raise 10-11-10
Squat and kick over (alt. sides) 19-20-22
Elevated mountain climbers 29-30-42
Open bicycle 15-14-13



500 Skips afterward: 3:53

LovingFit: Booty Pop Siren

Warm up:
2 minute skipping
CBBC#1

Original workout: LovingFit

Part #1: 5 minute countdown:
12 Sandbag squats
12 jump lunges

Result: 5 Rounds squats + 4 rounds Jump lunges

2 Rounds: 15 one leg bridge on a ball (each side)

Part #2: 5 minute countdown:
12 One leg chair squats (each side)

Result: 3 rounds right side + 2 rounds left side

2 Rounds: 15 one leg bridge on a ball (each side)

Part #3: 5 minute countdown:
12 Sandbag squat pulses
12 2 pulses low jacks

Result: 6 rounds squat pulses + 5 rounds low jack pulses

2 Rounds: 15 one leg bridge on a ball (each side)

The journey from a skinny fat to a skinny fit continues

It's been a while for not putting together my progress picture and I think it's a good time to see how far I've come through.

And it doesn't end here. My goal to be a skinny fit still continues.

LovingFit: Magnetic Sweat

After 5 days of active rest, it's time to jump back on and apparently I picked a very difficult workout to start off.

Original workout: LovingFit

Part #1: 11 sec/ 11 sec for 10 rounds (no break)
Seated Pull Up hold or Leg raise hold on dip station
Triceps hold with alternating leg lifts

I could only hold the first 2-3 rounds with leg raise. The rest I had to do knee raise hold.

Part #2:
50 elevated 1 leg clock push up
20 double bike (1 up and 2 down as 1 rep)
3 rounds 10 reps or 2 rounds 15 reps per side regenerate rows
30 Sandbag pick up and 2 press up
30 2 way dive bomber
3 rounds 10 reps or 2 rounds 15 reps per side dumbbell shoulder lateral raise
80 crab
3 rounds 10 reps or 2 rounds 15 reps bent over side raises

Sandbag: 35 lbs
dumbbell: 16lbs (8lbs each)

Modifications:
1. I did regular one leg push up using dumbbells as my push up bar
2. I did regular dive bomber and had to go down to knees for the last 10 reps

Time 39:07

LovingFit: Strength Couture Cardio & Core Workout

Warm Up:
CBBC# 1 & CBBC #2
Planks variations
2 minute freestyle skipping

Note: Since my left ankle already healed, this was my first time doing CBBC#1 & CBBC#2 as RXed. Butt kick jump squat totally fun and hard at the same time and rocket launchers totally killed my quads a lot (those in and outs count as 1 rep btw)

Original workout: LovingFit

Twisted Forward Backward Jump ( our new jump variation ) – 100 reps
Core Slides – 20 Reps ( Try to go through the full 20 reps without a break )
Side Jump Lunge – 10 rounds of 12 reps per leg
Core Slides – 20 Reps
Jump Over & Jump Tuck – 50 Reps

Time 26:23



Finish off: CBBC #3 which took me 9:45

Now I'm going to take my consecutive 4-5 days off from working out, which I usually do after 6 weeks of training.

LovingFit Circuit Training Upper Body Workout

Original workout: LovingFit

3 Rounds:
6 push back push up & 2 side plank lifts
6 sandbag pick up and 3 press up
6 regular pull ups + wider grip pull up
6 2 dips and 2 diamond push up
6 dumbbell front raise and bend over shoulder raise
6 dive bomber push up and shoulder press

Modifications:
- I did straight legs and bent legs reverse body rows for the pull ups
- I did diamond push up on my knees, holding dumbbells as my push up bars and went really low to work on my muscles, keeping my elbows tuck to my sides

Dumbbell = 16 lbs (2x8lbs)
Sandbag = 35 lbs.

Time 28:43

Lower Body Armageddon Workout

According to my schedule, today was supposed to be an active rest day but I felt I needed an outlet so I did this workout after I came back home. Besides since tomorrow I don't have to get up early to go to work (working from home for half day), I might as well take this advantage.

Today's workouts mostly focus on lower body, with some upper body.

Warm up:
Dynamic stretching
CBBC#2
1 set of LovingFit Sharper Abs Challenge

ZWOW#32 Show Me Your Strength by Zuzka Light
3 Rounds:
60 side hops
10 triceps dips
10 broad jumps
5 thrusters (using a pair of 15 lbs dumbbell)
10 Russian twist (15lbs dumbbell)

Time 7:53

I know I supposed to do 1 mile run after ZWOW#32 but I already did my run in the morning catching my train..HA!

Instead I did CBBC#1 and
another set of LovingFit Sharper Abs Challenge

LovingFit: Sun Kissed Abs Core & ZWOW #31 Circuit Sweat

Warm up:
3-4 sets of plank hold (1 minute each)
1 round LovingFit Sharper Abs Challenge
Dynamic stretching

Abs& Core workout: LovingFit
30 reps ab core (start in V pose, lower the legs without dropping-back to V pose- lie down-do toe touch-back to V pose)
15 diagonal elbow plank reptile (each side) (start with elbow plank, do side knee tuck and lift leg up - keep leg off the ground the entire time)
30 bent leg side to side sit up (bent both legs, keeping them off the ground the entire time, then do sit up, reaching side way)
30 rolling core (lie down, straight legs and keep them off the ground the entire time, do side to side knee tucks)
15 side plank mill & diagonal knee tuck (each side) (start with side plank, then reach forward, touch the off ground hand with opposite knee)

Time 14:35



ZWOW#31: Circuit Sweat
3 Rounds:
10 push ups
20 competition burpees
30 jump squats (I only did squats)
40 mountain climbers
50 sit ups

Time 19:22

LovingFit: Tear it Up Workout

Warm up:
Dynamic stretching
CBBC#3 (bodyweight only - did 10 reps for each for 3 Rounds)
1 round LovingFit Sharper Abs Challenge

Lower Body Workout: LovingFit

Part#1: 10 sec off/45 sec on for 6 Rounds
Stretching surfer (start with half squat then jump around do side lunge, stretching the other leg then jump around again as 1 rep)
11-10-10-11-12-12

Part#2: 10 sec off/45 sec on for 6 Rounds
Weighted Side Lunge and Diagonal Reach up (switch side after 1 interval)
12-11-12-11-11-11

Part #3: 10 sec off/45 sec on for 6 Rounds
Alt. 1 leg bridge on balance ball 12-14-15
Weighted crunch w/ side reach 15-15-19

Part #4: 10 sec off/45 sec on for 6 Rounds
Weighted diagonal jump lunge 15-13-13
Weighted squat pulse with balance ball on wall 25-19-20

Part #5: 4 Rounds:
12 reps plank roll on balance ball

I didn't time it.

For weight, I used 10lbs mini sandbag.

Modifications:
Basically I skipped all the jumps as my left ankle isn't completely heal yet.

LovingFit: Mind is Everything Workout

Warm up:
Dynamic stretching
2 Rounds LovingFit Sharp Abs Challenge

Upper Body workout: LovingFit

Part#1: 10 sec off/40 sec on for 6 Rounds
Turning bridge Push Ups
6-6-6-6-6-6

Part #2: 10 sec off/40 sec on for 6 Rounds
Abs Combo (weighted knee tucks and reach up)- with 4 lbs ankle weights
8-6-6

Ab Twist (Start with boat pose then roll side way reaching up - keeping feet off the ground all time) - with ankle weights 3-4lbs
6-7-6

Part #3: 3 Rounds
10 push up rows (each side) - with a pair of 8lbs dumbbell
10 regular pike press

Time 11:49

Part #4: 10 sec/40 sec for 6 Rounds (no rest interval)
40 sec reverse body rows with dip station (roughly did 5-12 reverse body rows)
10 sec leg hold

Then I did the last round of the Sharp Abs Challenge.

Note:
- For the reverse rows, I only did 1 version since my dip station only allows me one style of reverse body rows.

Workout schedule: Sept 2-Sept 8

Sunday, Sept 2: LovingFit Mind is Everything Workout

Monday, Sept 3: LovingFit Tear It Up Workout with CBBC#3 Warm up

Tuesday, Sept 4: LovingFit Sun Kissed Abs & Core Workout & ZWOW#31 Circuit Sweat

Wednesday, Sept 5: Active Rest Day

Thursday, Sept 6: Active Rest Day

Friday, Sept 7: CBBC#1 & CBBC#2

Saturday, Sept 8: Rest day

Bodyrock.tv: 8 Exercise Drill

Warm up: CBBC#2 (Cruel Butt Builder Circuit) by Bereta Heart
3 Rounds
8 Ice Skaters (each side)-keeping low
8 squat and butt kick (2 squats & 2 kicks count as 1 rep)
8 step up and back leg lift

Original workout: Bodyrock.tv

8 Exercises Drill
2 Rounds:
1. 30 walking lunges (SB)
2. 15 squats (SB)
3. 30 side lunges with dumbbells
4. 50 mountain climbers
5. 15 push ups
6. 30 steps up (alternating legs) (SB)
7. 30 backward lunges (SB)
8. 15 plank and rows with dumbbells

SB= 35lbs
Dumbbells= a pair of 8lbs

Time 25:02 (OLD 33:53 FROM 2010)

Upper Body WO and LovingFit Sharper Abs Challenge

Can't believe that today was my last day of LovingFit Sharper Abs Challenge, but I decided to keep this challenge as part of my daily warm up, although I might not do the entire 3 rounds. If I'm doing it everyday, 1 round should be enough until I could do more of those.

Then I did my own Upper Body WO

3 Rounds:
15 renegade rows (2 dumbbell rows in plank and 1 push up)
15 reverse body row (assisted 1 bent leg)
15 Sandbag push press
15 skull crushers
15 lateral shoulder raise
15 sandbag clean and press

Rest 1-2 minutes before starting the next round

Dumbbell: a pair of 8lbs - although I figured that they were way too light for renegade rows

Sandbag: 35 lbs

Round 1 11:42
Round 2 10:50
Round 3 10:12

LovingFit Sharp Abs Challenge and Cruel Butt Challenge Circuit #1

Started off today with LovingFit Sharp Abs Challenge (one more to go for this month!)

Then I did some lower body workout by one of my Facebook fitness pal, Bereta Heart - Cruel Butt Circuit Challenge (CBCC) #1:

3 Rounds:
10 SB back lunge and front kick (each side)
10 SB 2 side squats (keeping low the entire time, 2 side squats = 1 rep)
10 Bridge on the balance ball

LovingFit Tough Love Fitness Workout

Original workout: LovingFit

I had to modify the pull ups with reverse body rows.

Part#1:
10 Rounds:
3 reverse body rows (1 bent leg assited)
3 dive bomber with mini push up (I skipped the mini push ups)

Time 7:05

Part#2:
10 Rounds:
10 oblique climber jumps
10 dancing crab

Time 9:24

Home Brewed Lower Body Workout and LovingFit Sharper Abs in a Month Challenge

Started off with LovingFit Sharp Abs Challenge

Then I did my own brewed Lower Body Workout:
3 Rounds:
20 Sandbag Sumo Squats (35lbs sandbag)
20 Sandbag walking lunges (35lbs sandbag)
20 sandbag deadlift (45lbs sandbag)
20 balance ball bridge lift

Time 17:49

Upper Body ZWOW#1

Original workout: Zuzana Light

Inspired by ZWOW#1, since I already did my lower body yesterday, I took her ZWOW#1 and modified it a bit to be more upper body workout.

3 Rounds:
10 Dive bomber Push Ups
5 burpees
10 reverse body rows
5 burpees
10 Side plank lifts (each side)
5 burpees
10 chest lift
5 burpees

Time 18:20

LovingFit: Legs, Butt, Abs I'm Alive Workout & Sharper Abs Challenge

Sharper Abs Challenge done in timer style (5 sec off/ 1 min for 12 rounds)
10 minute AMPRAP:
1 min plank
1 min leg raises
1 min diagonal knee raises
1 min rest

Lower Body workout (LovingFit)

Part#1:
30 reps Dumbbell Swing, Star Leap & Low Squat with Side To Side Leg Lifts
30 reps Elevated plank and kick up (2 kicks counts as one rep)
30 reps Elevated Lunge & Bicep Curl (each leg)
30 reps Bag Clean, 2 squats & 1 overhead squat press ( the whole thing counts as one rep )
30 reps Bridges On The Balance Ball
30 reps Myostatic Crunch (crunch on a balance ball)
30 reps Toe Lifts

I used a pair of 8lbs DBs for all DB works and 35lbs sandbag for the bag part.

Time 29:27

Part #2:
Set interval timer to 15 sec/15sec for 8 Rounds (no break)
Jump Lunges
Side to Side Plank Jump

Tough workout, almost wanted to quit for the first part but I didn't! Second part was a killer as well - I only managed to do jump lunges on first round and the rest I had to do step back lunge as my sprained left ankle still acting up and didn't want to make it even worse.

LovingFit Sharper Abs in a Month Challenge

Original workout: LovingFit

3 Rounds:
1 min. plank
10 straight leg raises (hold 10th rep in about 10-15 sec if possible)
10 diagonal leg raises (or knee raises - hold 10th rep in about 10-15 sec if possible)

Then 20 minute skipping, completed 2,000 skips

LovingFit: Upper Body & Abs Break The Rules Workout and 10 minute skipping

Original workout: LovingFit

Complete this whole circuit:
20 reps Stacked Feet Push-Up & Side Plank Lift Combo ( both counts as 1 rep )
20 reps Weighted Sit Up & 4 Bicycles Combo ( both counts as one rep ) -with 10lbs mini sandbag
20 reps Steated Pull Ups & Push Up Combo ( both counts as one rep )
20 reps Crab Roll & 2 Reptiles ( both counts as one rep )
20 reps Legs Lift, Butt Lift & Toe Touch Combo( all three counts as one rep )
20 reps Pike Press & Dive Bomber Push-Up ( both counts as one rep )

Modification:
Instead of pull up I did seated pull ups

Time 27:06



10 minute freestyle skipping - completed 1100 skips

LovingFit: 399 Reps Lower Body Workout

5 minute dynamic warm up

LovingFit Sharper Abs Challenge
3 rounds:
1 minute plank
10 leg raises
10 diagonal leg raises

Lower body workout: LovingFit 399 Reps Lower Body Workout

7 Rounds:
15 reps SB half squat-squat-half squat-up
15 reps side lunge and Front Kick (Right)
15 reps side lunge and Front Kick (Left)
12 reps Stretching Spiderman Plank (elbow plank with side straight kick)

Time 26:48

Workout Schedule: Aug 19- Aug 25

Sunday, August 19: LovingFit 399 Reps Lower Body & Core Workout & LovingFit Sharper Abs in a Month Challenge

Monday, August 20: LovingFit Upper Body & Abs Break The Rules Workout & 10 minute freestyle skipping

Tuesday, August 21: Active Rest Day & LovingFit Sharper Abs in a Month Challenge

Wednesday, August 22: Complete Rest Day

Thursday, August 23: LovingFit Legs, Butt, Abs I'm Alive Workout & LovingFit Sharper Abs in a Month Challenge

Friday, August 24: Partial ZWOW#1 (Upper Body Part Only)

Saturday, August 25: Complete Rest Day

Dumbbell Upper Body Workout and LovingFit Sharper Abs in a Month Challenge

5 minute dynamic warm up

LovingFit Sharper Abs Challenge in a Month (modified into 10 min AMPRAP) - Set the timer to 5 sec off/ 1 min for 10 Rounds (ended up 10:50)
10 minute AMPRAP:
1 min plank
1 min leg raises
1 min diagonal knee raises
1 min rest (1 time only)

3 Rounds:
10 dumbbell press up (12lbs)
10 dumbbell front shoulder raise (8lbs)
10 dumbbell skull crushers (8lbs)
10 dumbbell shoulder lateral raise (shoulder fly) (8lbs)
10 dumbbell bent over rows (15 lbs)

Time 17:17

Light Lower Body Workout

My left knee is feeling a bit better and I found this website which gives exercise references for lower body workout that suitable for bad knees. Not like my knees are very badly injured but it might help me not going crazy for not being able to do any lower body workout.

5 minutes dynamic warm up

3 Rounds of:
1 minute plank hold (elevated, lifting legs and on balance ball)

Workout:
4 Rounds:
15 Sandbag Half Squat
15 Sandbag Chair Step Up (each side)
15 Side Leg Lift with ankle weights (each side)
20 Sandbag Calf Raise
20 Balance Ball Bridge Lift

Sandbag = 35lbs
Ankle weights = 2-3lbs

Time 30:31

10 minute freestyle skipping

I am beat!

Ladder Upper Body Workout & LovingFit Sharper Abs in a Month Challenge

Warm up:
10-1 of each:
Jumping Jack
Crunches

LovingFit Sharper Abs in a Month Challenge:
1 min plank
10 straight leg raises
10 diagonal straight leg raises

Workout:
Do 1-10 for each of exercise below:
Fist Push Up (went down on knees for last 3 rounds)
Reverse Body Rows with Straight Legs (assisted 1 leg for last 3 rounds)
Dive bomber push up
Push Press with 35lbs Sandbag

Time 28:02

TIME OFF

I had to deviate from this week workout schedule. First of all, yesterday already messed up with my workout schedule, so I decided to just do whatever I could handle at the time. One thing for sure, I will still be doing LovingFit Sharper Abs Challenge in a Month.

Anyway, my left knee is still not in its prime yet so I am gonna take it easy for any lower body workout.

Workout Schedule: Aug 12 - Aug 18

Sunday, August 12: LovingFit 399 Reps Lower Body & Core Workout & LovingFit Sharper Abs in a Month Challenge

Monday, August 13: My Own Upper Body Workout & 10 minutes freestyle skipping

Tuesday, August 14: LovingFit Sharper Abs in a Month Challenge

Wednesday, August 15: Rest Day

Thursday, August 16: Lower Body Workout (mashed up from ZWOW and LovingFit) &
LovingFit Sharper Abs in a Month Challenge

Friday, August 17: Upper Body workout (dumbbell workout) & 10 minutes freestyle skipping

Saturday, August 18: Rest Day

LovingFit: Electric Beat Workout

I deviated a bit from my workout schedule for this week but it's still upperbody workout :)

As part of the warm up I also incorporated LovingFit Sharper Abs in a Month Challenge.
3 Rounds:
1 minute plank
10 straight leg raises
10 diagonal leg raises (modified a bit to side knee raises)

Original Upper Body Workout: Loving Fit

Modifications:
Wheel Push Up - My right wrist was acting up on me so I modified it to just straight push up on my fists - did total 16 fist push ups

Pull Ups - did reverse body rows with a dip station, with straight legs

Core sliders - Did it with fist plank

Weighted crab - Did it with fist crab

Iso Reptile - Did 20 Elbow plank with side kicks

3 Rounds:
16 Fist Push ups
3 reverse body rows
10 core sliders with fists (plank position-slide legs in keeping back straight, slide out, then split and come back to plank position)
3 reverse body rows
10 side pike press (Right)
10 side pike press (Left)
3 reverse body rows
30 fist crab
3 reverse body rows
20 elbow plank with side kicks

Time 28:08

My modification video:


Tatianna's Original video:

LovingFit: Curvy Silhouette Workout

Original Lower Body Workout: LovingFit

I am nursing my left knees for a bit so I didn't go crazy with the weight here, only used 10lbs mini sandbag for all the weighted exercises and kept all the moves in a steady and controlled manner. For the Twisted Side Jump Lunge, I just did regular side to side lunges without the jump.

3 Sets of this interval training (15 sec off/ 1 min 5 sec on for 8 Rounds)
Weighted Sliding Side Lunge (Right Leg) 12-12-13
Semi One Leg Squat On a chair (Right Leg) 10-11-13
1 Leg Triceps Bridge (Right Leg) 14-15-15
Weighted Sliding Side Lunge (Left Leg) 12-12-12
Semi One Leg Squat On a chair (Left Leg) 10-10-11
1 Leg Triceps Bridge (Left Leg) 15-17-17
Weighted Sliding Side Squat, 1 knee up and Jump Up 12-12-11
Twisted Side Jump Lunge 13-21-24

My video:


Tatianna's original video:

Dumbbell Upper Body Workout & LovingFit Sharper Abs in a Month Challenge

Original upper body workout: Strong Life Fitness

Big thanks to Jullian aka Top Chef, one of active member on WarriorZ Facebook group for demonstrating this workout for me.

3 Rounds:
10 dumbbell shoulder press
10 dumbbell front raise
10 dumbbell shoulder lateral raise (shoulder fly)
10 dumbbell bent over lateral raise

Rest about 1 minute after each round.

BodyWeight 100 Workout & ZWOW#28 Bodyweight Bombshell Workout

ZWOW#28: Bodyweight Bombshell Workout (Zuzana Light)
10 minute AMRAP
20 dragon lunges (diagonal backward lunge and side kick -10 each side)
20 jump lunges
15 pike jumps
10 reptile push ups (2 knee tucks and 1 fist push up) - knee push up after 5 reps

Result 2 Rounds + 6 dragon lunges



Original Full Body Workout: World of Diets

20 Prisoner Squats
20 Pushups (fist push ups on toes)
10 Jumps
10 Inverted Rows (bent legs)
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups (fist push up first 5 and knees on the rest)
5 Chin-ups or Inverted Rows (did inverted rows with straight legs)

Time 8:16

Abs/Core: LovingFit Sharper Abs in a Month Challenge
3 Rounds:
1 minute plank
10 slow leg raise on a dip station
10 slow side leg raise on a dip station (did side knee raise instead)
Note: At 10th reps, hold the legs up for 10-15 seconds