Sunday, January 29, 2012

ATF: Calisthenic Workout, 50 Burpees for 50 Days Challenge Day 24, Bodyrocktv 100 reps sandbag sit ups

Today was another mixed up workout day.

First of all, I warmed up by doing 30 burpees as part of 50 Burpees for 50 Days Challenge: Day 24.

Then I did 100 reps Sandbag Sit ups Exercise Challenge, using 25lbs sandbag, finished in 12:16 - my arms totally dead. The first time I did this was using 15 lbs backpack.

Then I did 1 round of Angry Trainer Fitness Calisthenics workout and did beat some of my old scores. (will post later)

Yea I supposed I should do the entire 3 rounds, but I was super tired already and figured a longer workout doesn't always mean better.

Lastly wrapped up everything with the remaining 20 burpees.

Saturday, January 28, 2012 Wish You Would Workout, 50 Burpees for 50 Days Challenge Day 23, Self Sandbag Strength Training

Today I had more time to workout in the morning so I made sure to take full advantage.

First of all, I cranked up 50 burpees as my pre-workout activity to fulfill 50 Burpees for 50 Days Challenge Day 23.

Then I created my own sandbag strength training. Seriously, I just made up the entire circuit at the spot when I was doing it.

2 rounds:
10 sandbag bent over rows, clean, squat and press up
10 squat and sandbag pick up on shoulder (alt. sides)
10 sandbag overhead press
10 deadlift

For the first one, try to hold on the sandbag all the time even in between reps.

Next I finished up with Wish You Would Workout.

10 sec off/50 sec on for 12 rounds
Burpee with Jump Tuck 11-8-7
Reverse Push Ups 14-11-11
Triple Plank Jumps with Jump up 11-12-13
Knee Raises 23-21-23

Friday, January 27, 2012


3 Rounds for time:
5 Push ups + 2 Dumbbell Plank Rows + Dumbbell Press Up Combo
20 Half Burpee & Low Side Hops (alt. sides)
10 Crab to One Leg Push Ups (alt. sides)
25 Sit ups with bent legs

I used a pair of 8lbs dumbbells and finished in 15:16

Argh, so close to Zuzana's time (14:44)

I forgot to do 50 Burpees today so I will do it sometime tomorrow.

Thursday, January 26, 2012

50 Burpees for 50 Days Challenge: Day 22

Took 2 days off from any kinds of workout, except for walking to and from the bus stop to the office, climbing stairs from the subway station and sprinting to catch the train, today's burpee wasn't too bad. I still broke it into sets of 10 but I maintained proper forms and yes that included proper half squat and proper jump up, and proper deep push ups.

I'd say it felt pretty good!

Monday, January 23, 2012 Lose Yourself Workout 2 and 50 Burpees for 50 Days Challenge: Day 21

Last time I did this was back in March 2010. Let's see how's everything.

Warm up: 20 burpees

Workout breakdown:
Set timer for 10 sec off/50 sec on for 16 rounds
1. Dive Bomber 10-10-8-9 (old :9-7-7-7)
2. Sandbag Squat (25lbs solid sandbag) & Lunge Back 10-10-9-9 (old:11-13-14-13 - 15-20lbs backpack)
3. Knee Raises 25-24-21-21 (old 17-17-18-17 -leg raises on floor)
4. Snowboarder 30-27-25-28 (old 30-27-25-28)

This time I did Knee Raises on a dip station and quite happy I could beat the old scores which I did leg raises lying down on the floor.

Did 10 burpees to wrap up and will do the remaining 20 burpees later today.

Saturday, January 21, 2012

50 Burpees for 50 Days Challenge: Day 19

Sigh..I've been feeling lack of energy to workout lately but good thing I have this 50 burpees per day to do so it makes me feel a bit better not being a total bum.

Although I didn't do any particular workout, I did some mini challenges such as 100 squats - a really good one too!

Friday, January 20, 2012


OMG! Zuzana is BACK and I was really anxious to do her new workout that she posted on her YouTube channel after I got home.

3 rounds for time:
10 dive bombers
5 burpees
20 squats & side leg lift (each side)
5 burpees
10 side plank lifts (each side)
5 burpees
10 pistols (each side)
5 burpees

Time 28:47

I had to do the dive bomber push ups on my knees on 2nd and 3rd round and for pistols I had to alternate each rep between left and right. Apparently, even I still couldn't beat Zuzana's time (24:03) and she mentioned she hasn't been working out for the past 2 months. Anyway, I'm so happy she's back! Turn me On Workout and 50 Burpees for 50 Days Challenge: Day 18

Warm up: 30 burpees

Workout: (more burpees!)
10 sec off/50 sec on for 12 rounds
2x Burpees + Jump Tuck + 10 straight punches 3.5-3-3
2x Burpees + Jump Tuck + 10 hook punches 2.5-2.5-2.5
2x Burpees + Jump Tuck + 10 hook and straight punches combo 2.5-2.5-2.25
2x Mid sit ups + 2x reach up sit ups 6-5.5-5.5

Note: I counted as sets

Wrapped up with 20 burpees

Thursday, January 19, 2012

Wednesday, January 18, 2012 Bringing Sexy Back Workout and 50 Burpees for 50 Days Challenge: Day 16

I did the entire 50 burpees as warm up to complete my 50 Burpees of the day.

10 sec off/50 sec on for 12 rounds
Burpee & Jump Up (I did Jump Tuck) 11-7-7.5
Single Crossed Toe Touches 25-25-25
Sandbag Squat + Press Jump Up (I only did Press Up) 20-16-20
10 Toe Taps + 10 Mt. Climbers on Ugi 4 sets+5 taps - 4 sets+5 taps - 4 sets+ 5 taps

Sandbag: 25lbs solid
I used backpack in place of Ugi ball.

Tuesday, January 17, 2012 International Love Workout and 50 Burpees for 50 Days Challenge: Day 15

Did 20 burpees for warm up prior workout.

10 sec off/50 sec on for 12 rounds
Supergirl push up 13
Elevated push up & 2 knee tucks 7
Sandbag Squat & Press 19
Sandbag Clean, Press, Jump forward + 3 jump squats + jump back 3.5
Reverse push up (elevated or not) 10
Side plank jump + 2 Side Knee Tucks + 1 Jump Tuck 4
Sandbag Forward + Side Lunge + Knee Lift 5
Ugi push up + Press + 2 Sumo knee up 6
Triceps Dips (1 leg assisted) + Core Split 7
Sandbag Sit up
Sandbag Side shoulder lift + Squat + Switch 5
High Knees 170

Sandbag: 25lbs
A backpack was used to replace the Ugi ball.

Wrapped up with 10 burpees and did the last 20 in the evening after came back from work.

Monday, January 16, 2012

50 Burpees for 50 Days Challenge: Day 14

I'd say this was my only workout for the day.

Sunday, January 15, 2012 Set it Off Strength Training Workout + 6 Minutes Strength Training and 50 Burpees for 50 Days Challenge: Day 13

Warm up: 30 burpees as part of my 50 Burpees for 50 Days Challenge.

Workout #1:
3 Rounds of:
15 reps sandbag swing
15 reps sandbag upright rows (alt. sides)
15 reps sandbag squat Jump + press (I only did sandbag squat and press)
15 reps sandbag forward lunge, press up and side twist (only did lunge and side twist)

Time: 12:40

Workout #2:
3 minutes Biceps Curl with sandbag 24 reps
3 minutes Bent over row with sandbag 42 reps

Sandbag: 25lbs (I just checked and always assumed it was 20lbs all this time!)

Wrapped up everything with 20 burpees to complete my 50 Burpees for 50 Days Challenge: Day 13.

Saturday, January 14, 2012 Glory to Booty Workout (new 600 reps) and 50 Burpees for 50 Days Challenge: Day 12

Warm up: 20 burpees

Workout from
100 high knees skips
100 backward lunge & kick up with sandbag overhead (I hold sandbag in front of me instead) - 50 reps each leg
100 high knees skips
100 sandbag squats
100 high knees skips
25 sit ups
25 oblique v ups (left)
25 oblique v ups (right)
25 bicycle abs

Time: 21:55

Wrapped up with 30 burpees to complete my 50 Burpees for 50 Days Challenge: Day 12.

Friday, January 13, 2012 Hot Warrior Workout - 4

Yea I know I already did my workout plus 50 Burpees in the morning, but I couldn't help it since today was half working day. I had too much!

So I picked Zuzana's workout: Hot Warrior. I've done this workout three times before but I had to modify the core exercise with something else since I didn't have the dip station. So this time, I did everything as RX!

10 sec off/50 sec on for 18 rounds
Forward/Backward Lunge Sandbag Lift (Left leg) 15-12-11
Forward/Backward Lunge Sandbag Lift (Right leg) 11-11-11
Core Splits 20-19-17
Dynamo Push Ups 10-9-10
Sleeping Crab (Left leg) 12-13-14
Sleeping Crab (Right leg) 12-13-13

This time I used an actual sandbag and it has 20lbs sand in there.

My scores might not beat my old record, but at least this time I did everything as prescribed, plus I'm pretty sure my push ups are a lot better than old one. Good Feeling Workout and 50 Burpees for 50 Days Challenge: Day 11

Warm up: 35 burpees as part of the 50 Burpees for 50 Day Challenge.

10 sec off/50 sec on for 12 rounds
10 High Knees + 10 Mountain Climbers 5
2 Jump Squats + 2 Push Ups + 1 Jump Tuck 3
2 Side Plank Jumps + 2 Plank Jacks 6
2 Push Ups + SB Clean + Press + Squat + Press 4
5 Jump Tucks + 5 Plank Jumps + Squat Hold 3
Reptile Push Ups + One Leg Lift (alt. sides) 6
Sandbag Jump Lunge + Press 10 (modified to backward lunge and press)
2 Side Jump Lunges + 2 Side Punches + 2 Jump Tucks 6
10 Good Mornings (with Sandbag) + 10 Jump Squats 1 set + 6 good mornings
10 Diagonal Elbow to Knee Jumps (each side) 4 sets + 5
1 Push Up + 1 Plank Jack 10
High Knees 170

Wrapped up everything with 15 burpees to complete my 50 Burpees per day requirement.

Thursday, January 12, 2012

50 Burpees for 50 Days Challenge: Day 10

Done after I got back from work and that would be my only workout of the day unless you counted walking to and from office to bus stop, climbing stairs at Metro stations.

Yea I'm a bit slacker today and wanted to sleep in a bit. But hey at least I didn't neglect my 50 burpees of the day!

Wednesday, January 11, 2012

ATF: Combination and 50 Burpees for 50 Day Challenge: Day 9

I did 30 burpees as warm up and had to do the first 10 without push ups. For some reason, my energy was a bit low today. Burpees felt a bit draggy and my legs were on fire in a pretty short time.

Then I proceeded to Angry Trainer Fitness last part of 12 Days Workout Challenge- Combination.

I didn't get a chance to record this one because I was working out in early morning at 5 am and I was quite in short time. It also explains that I wasn't too keen with my performance. I wanna do this again next time when I have more time in hand, perhaps during weekend.

Part #1: 2 rounds of this entire circuit (rest 45 seconds in between round)
10 weighted squats & shoulder press (with 20lbs sandbag)
14 push ups & 1 knee tuck (alt.sides)
10 weighted deadlift (20lbs sandbag)
30 sec. sit ups
30 reps sandbag swing (20lbs sandbag)

Time 9:35

I rested for a minute then continued to the second part.

Part #2: 2 rounds of this entire circuit
15 weighted back lunge & biceps curl (each side) - I used a pair of 8lbs dumbbell
30 sec. sprint jump rope (I did high knees jump rope as fast as possible until I tripped)
Triceps dips until failure (I did 1 leg assisted dip with dip station until I could go more..mostly after 10 reps)
10 reps weighted side lunge with side lateral (each side)- I used a pair of 8lbs dumbbell but abandoned them in the end and just did side lunges
30 sec. box jump

Time 15:31

Then I finished off with 20 burpees (10 without push ups).

Tuesday, January 10, 2012 Fitness is Sexy Workout and 50 Burpees for 50 Days Challenge: Day 8

So I managed to get up early and did 30 burpees as my warm up prior Fitness is Sexy Workout. This was one of Zuzana's older workout which I haven't tried before. It was super simple and just bodyweight only. *Sigh* I miss seeing Zuzana doing Bodyrock workout.

Workout: 5 sec off/25 sec on for 24 rounds
Low Jacks 29-21-24-20-22-22
Bicycle 25-25-27-25-27-26
Dancing Crab 17-15-16-15-15-15
Ninja Jump Tuck 5-5-5-5-5-5

Then I wrapped up everything with 20 burpees to complete my 50 Burpees per day for 50 Days Challenge Day 8.

Monday, January 9, 2012

50 Burpees for 50 Days Challenge: Day 7

This was the only workout I did. Done after I got back from work.

Sunday, January 8, 2012

50 Burpees for 50 Days Challenge: Day 6 and Adapted Wilk Fitness Sandbag Training

I could declare that I managed to string 10 unbroken burpees before my legs started to give in and my forms started to get shabby. When that happened, I stopped, took a little break and string another 10 and so on. It was a good warm up anyway.

My knees felt a lot better than yesterday (less tight) but I wanted to give them more rest so today I focused on upper body strength training.

I adapted Wilk Fitness Sandbag Training by replacing the 20 forward/backward lunge with 20 reverse push ups instead.

So the workout looks like this:
5 rounds:
20 reverse push up or bent over row
20 around the world & side deadlift
15 biceps curl
20 good mornings

I only managed to do 3 rounds which took me 22:20

Original Wilk Fitness workout:

Saturday, January 7, 2012 I Won't Give Up 400 reps Workout and 50 Burpees for 50 Days Challenge: Day 5

50 Burpees per day for 50 Days Challenge: Day 5 - DONE!
I could say I started to be able to string unbroken 10 burpees (with push ups!) in a row. My goal for doing this 50 burpees per day for 50 Days is to improve my overall conditioning (doing good push ups with elbows close to body, proper jump up etc) so I won't time my 50 burpees for the remaining first week, two or until I could string 20 unbroken burpees in proper form? HA!

Then I picked one of workout for my workout of the day: a mini time challenge.

4 Rounds:
75 High knees skipping
25 Knee raises

Time 7:23

I had to take it easy with my knees from One Leg Squat Bench from yesterday so for the time being I'd avoid any squats and lunges.

Friday, January 6, 2012

ATF: Functional Blast

Original workout from Angry Trainer Fitness.

I know I've been slacking off from Angry Trainer Fitness 12 Days Christmas Fitness Workout. I think I should just said ATF 12 Days Workout Challenge instead as Christmas has passed and behind us already.

Anyway, I had to modify one of the move because I wasn't sure exactly what it was about. As usual I renamed some of the exercises for my own purposes only.

2 rounds:
15 Santana Plank (each side)
30 Mountain climbers
10 One leg deadlift (each leg) (I used 20lbs sandbag)
30 Bird Dog (alt. sides)
15 Sandbag squat and press up (originally Reverse Sitting but I had NO CLUE what it was)
15 medicine ball chop (each side) - I used 20lbs sandbag - not a good idea, should start off with a bit lighter weight.
30 jump squats
15 One leg squat bench (each leg)
15 plank triceps ups and down
15 Shoulder taps

Round 1: 19:38
Round 2: 18:52

A total workout took me around 38 minutes..YOWZA!

I rested a bit and then I did some strength training clean and press with 20lbs sandbag (5x5 then 3x5). Btw I'm LOVING this guy!

50 Burpees for 50 Days Challenge: Day 4

Done for the day in early morning while waiting for water to boil. I didn't get up early enough to do the 50 burpees plus an actual workout. But good thing today was half day at work so I'm going to squeeze in the workout in the afternoon.

Thursday, January 5, 2012 Bubble Butt Workout and 50 Burpees for 50 Days Challenge Day 3

Today I did my 50 Burpees for 50 Day Challenge a bit differently.

I used the first 30 as my warm up prior Bubble Butt Workout.

Bubble Butt Workout
30 Sumo Jump squats
26 taping push ups
15 Forward / Backward Lunge (each leg)
25 V-Ups
30 5 High Knees + Drop Down + Get Up
25 Leg Lifts
60 Mountain Climbers
25 Triceps Dips (1 leg assisted)
30 Skater Jump Lunges (alt. sides)
26 One Arm Push Ups (alt. sides) - on Knees

Time 14:57

Now I'm looking at it, seems like I didn't do the 5 high knees get up combo completely. I might only do 10 (totally forgot how many sets I supposed to do and I usually not wearing my spectacles while working out and in the dark it was quite hard) - Oh well, will do correctly next time and see if I still can come close to this PR.

After the workout, I did 20 Burpees to complete today's 50 Burpees. With the exception of the first 10, I did push ups on all of the burpees, including doing the side burpees.

Wednesday, January 4, 2012

50 Burpees for 50 Days Challenge: Day 2

As usual I did 5 sets of 10.

Set 1: Burpees without push up (good for warming up in early morning)
Set 2: Burpees with push ups
Set 3: Burpees with push ups and front kick (instead of jump up)
Set 4: Burpees with dropping on my stomach and power up
Set 5: Same as Set 2

Time 6:08

Tuesday, January 3, 2012

50 Burpees for 50 Days Challenge: Day 1

So I decided to do 50 burpees a day for 50 days Challenge. It could be all types of burpee variations. It can be all done 50 at once, or spread it out throughout the day, whichever works the best.

For today, I did 5 sets of 10 burpees.

Set 1-4: I did no push up burpees- and I did variations of burpees: side burpees, burpees with twist jump, burpees with starburst jump
Set 5: Regular burpees with push ups.

Time: 5:52 Fit Test

So is going to do some 30 Day Challenge and even had their schedule laid out. When I looked at it, it instantly reminds me of P90X exercise program (3 days cardio, 2 days strength training). Not to mention they even have a fit test on Day 1!

I'm not exactly following their 30 Day Challenge to the T, but I'm curious how's my current fitness level.

Set interval timer to 10 sec off/50 sec on for 7 rounds
Jump Squat 35
Push Ups 18
Burpee (no push up version) 14
High Knees 120
Jump Lunges 20 (Had to modify to backward lunge steps -legs were dead after high knees)
Jump Tuck 28
Sit Ups 24

Apparently I need lots of room improvement on my jump lunges! I Want Your Sweat Workout

Original workout:

3 rounds:
20 Sandbag Clean and side to side half squat
20 breakdance push ups
20 diagonal knee raises
20 Twist jump squats

I finally got a real sandbag!!! Woot!!

Loaded it with 20lbs of sand and this was what I got when I did the sandbag cleans.

Time: 19:20

Monday, January 2, 2012

Self Bodyweight Challenge

300 Squats
150 knee raises

I didn't time my time challenge. It was just a mini workout that I did in between house chores.

Sunday, January 1, 2012

WilkFitness: Beach Bodyweight Workout

Someone in Bodyrockers Facebook Group posted this workout video a while back and today was a good time to kick off this year 2012 with some time challenge bodyweight workout!

5 rounds:
20 front & back frog jumps (front + back = 1 rep)
10 push up jacks
10 dive bombers
10 back lunge and knee up (each leg)
20 side plank jumps
20 plank punch
10 monkey push up

I had to modify dive bomber push ups from my knees starting 3rd round and I gotta work on the plank punch without moving my upper back while doing the punch on plank position.

Time: 31:36

Well not quite a great time, but this determines me to work on my upper body strength more!