Saturday, March 31, 2012

March Challenge 31: - 600 reps Sexier Body Workout -3

Original workout:

It's the last day of my March Challenge and I'm so amazed that March is almost over. Not that I'm going to stop working out consistently but I'm pretty happy that I managed to stick to my own Challenge until the end, despite some hiccups.

Anyway, to close out this month's Challenge, I picked another older workout with Zuzana.
I've done this workout twice in the past and still find it's very challenging!

Complete this entire circuit as fast as possible in proper forms
Half Burpee with Calve Raises – 60 reps
One Leg Push Ups – 60 reps (alternating legs)
Jump Lunges – 60 reps
One Leg Dead Lifts – 30 on each leg
Crunches with Leg Extensions – 60 reps
Prisoner Squat and Front Kick – 60 reps (alternating legs)
One Leg Tricep Dip – 60 reps (switching legs)
One Leg Jump – 60 reps total (30 on each leg)
Chest Lift _ 60 reps
Over The Chair Kick – 60 reps total (30 on each leg)

This time I completed in 30:58

I'm getting close to complete this workout under 30 minutes!

Friday, March 30, 2012

March Challenge 30: ZWOW #11

Original workout: Zuzana Light

10 Minute AMRAP:
10 Mule Kicks (Pike Jump & Jump Up)
10 sumo push ups
20 side jump lunges

My result: 5.5 rounds (5 rounds + 10 kicks + 10 push ups)

Thursday, March 29, 2012

March Challenge 29: Put It Down On Me Workout -2

Original workout:

It was a rushed morning as I got up late so reps might not be as impressive. I struggled to move from one piece to another as I didn't arrange the workout equipment properly.

Set the interval timer to 10 sec off/30 sec on for 18 rounds
High Knees Skips 83-80-76
Commando Push ups 10-9-10
High Knees Skips 63-70-52
Kick over & Leg Raise 8-9-9
High Knees Skips 56-73-74
Ball Crunches 16-16-15

Wednesday, March 28, 2012

March Challenge 28: - Right There Workout -2

Original workout:!

Complete 2 Rounds of these 2 parts:
Part #1: 4 minute time challenge
Do as many sets of:
10 jump squats and side push ups & diagonal knee tucks
Round 1: 9 sets + 7 jump squats
Round 2: 9 sets

Part#2: 6 minute interval training (5 sec off/35 sec on for 9 rounds)
Lunge Pulses and Side Kick (Right)
Round 1: 12-10-10
Round 2: 12-9-9

Lunge Pulses and Side Kick (Left)
Round 1: 11-10-10
Round 2: 10-10-10

Diagonal Deadlift with Sandbag (I used 25lbs sandbag)
Round 1: 14-14-13
Round 2: 15-14-14

Tuesday, March 27, 2012

March Challenge 27: Rock Body Weighted Bonus Workout Inspired

Original workout: (the Weighted bonus workout)

Inspired by one of workout, I modified it into these super sets:
3x5, 3x3, 3x1 (3 sets of 5, 3 sets of 3, 3 sets of 1)
Sandbag Bent Over Row, Left & Right 1 Leg Deadlift (25lbs sandbag)
Sandbag Shoulder Press and Side Twist (25lbs sandbag)
Lunge Lawnmower (Left) - 15lbs dumbbell
Lunge Lawnmower (Right)- 15lbs dumbbell
Round World - a pair of 8lbs dumbbell

Time: 11:48

Monday, March 26, 2012

March Challenge 26: CrossFit Inspired: 7 minutes The Power of 3

My quads and legs were SORE from yesterday's jump squats so today I opted for upper body workout.
I put together this workout inspired by CrossFit 2012 Open Workout Week 5.

In 7 minutes do the increment of 3 of each of this exercise. (so starts with 3 reps of each then 6,9,12 etc until the timer went off)
25 lbs Sandbag Clean and Press
Leg Raise
Push Ups

Scores will be total reps from each exercise.

Clean & Press: 3+6+9+12+5= 35
Leg Raise 3+6+9+12 = 30
Push Up 3+6+9+12 = 30

Sunday, March 25, 2012

March Challenge 25: Beach Workout 2

Original Workout:

Workout breakdown (repeat this sequence 3 times):
1. Backward Lunge and Knee Up (with 25lbs sandbag) (30 reps each leg)
2. Sandbag Row (with 25lbs sandbag) - 30 reps
3. Dancing Crab (alternating legs) - 30 reps
R1: 5:57
R2: 6:00
R3: 5:55

4. Jump Squats (interval 10 sec off/20 sec on for 8 rounds - 4 minutes total)
R1: 17-13-10-12-10-10-10-11
R2: 18-13-11-12-12-11-11-12
R3: 19-11-12-13-11-12-12-12

Total workout time: 29:53 (old: 34:02)

Saturday, March 24, 2012

March Challenge 24: ZWOW #10

Original workout: Zuzana Light

10 minutes AMPRAP:
100 high knees skips
20 half burpee & knee tuck (half burpee reptile)
20 sandbag deadlift and jump up (I used 25lbs sandbag)

Result: 2 rounds + 8 burpees

Friday, March 23, 2012

March Challenge 23: REST

I stayed up a bit last night to finish up work so I opted another rest day for the day.

Thursday, March 22, 2012

March Challenge 22: Jacked Up Chick Workout 2

Original Workout:

I didn't do this workout completely right as I supposed to do the time challenge part 3 rounds. What could I say, I didn't write it on my note and didn't realize until I was about to post this. Oh time.

Part #1: Vertical leap (10 sec off/30 sec on for 6 rounds - 4 min interval training)
20-13-11-11-11-12 (old 16-12-13-13-13-14-14)

Part #2: Time Challenge
Do 3 times of this entire circuit as fast as possible
5 reps of 1 Arm Press Up (each side)
10 reps of reverse push up and kick up (alt. sides)

I only did 1 round- finished in 1:23

Part #3: 10 sec off/30 sec on for 12 rounds - 8 min interval training
High Knees (I did high knees jump rope this time)
75-7-74-67-75-75 (old - no rope: 100-90-94-92-90-90)

Bicycle (after wrote down high knees scores, drop down, roll over to your back, prepare for doing bicycle for the next interval)
35-37-38-38-38-36 (old: 46-43-44-44-43-40)

Wednesday, March 21, 2012

March Challenge 21: ATF Strength Training -3

Original workout from Angry Trainer Fitness.

Modified it a bit to fit my fitness level.

3 Rounds:
15 Sandbag Press Up
15 Santana Plank (no weight) - each side
15 sandbag front squats
15 sandbag bent over row
15 sandbag deadlift.

I used 25 lbs sandbag and finished this entire 3 rounds in 14:50 2 minutes faster than last time I did.

Tuesday, March 20, 2012

March Challenge 20: Psychopath Workout 2

Set timer for 10 sec off/20 sec on for 8 rounds (each exercise)
5-5-4-4-4-4-4-4 (old 6-5-6-5-5-5-4-5)

One Leg Deadlift & Jump Up (Switch leg after 1 interval)
10-9-10-9-10-10-10-10 (old 10-8-8-7-8-7-8-7)

Mountain Climber
45-36-30-33-30-30-30-30 (old 37-30-32-29-24-26-27-29)

Side Crunch (switch side after 1 interval)
15-16-15-16-15-16-15-15 (old 15-15-15-13-15-14-13-15)

Side Lunge Touch Down
18-20-17-16-18-18-18-18 (old 22-23-23-23-22-23-23-23)

Monday, March 19, 2012

March Challenge 19: REST

I had a LONG day and all I needed was a good rest!

Sunday, March 18, 2012

March Challenge 18: ZWOW#9 ENCORE

Original workout: Zuzana Light

10 minutes AMRAP:
10 santana push ups & jump twist
10 sets 3 sumo squat pulses + 1 jump tuck
30 dancing crabs
20 low jacks

I wasn't satisfied with my performance yesterday so today I tackled this one again. I still worked out in empty stomach and my last meal was at 3pm yesterday so actually I've been fasting for about 16 hours again.

However, this time I managed to finish 3 solid rounds!

Saturday, March 17, 2012

March Challenge 17: ZWOW #9

Original workout: Zuzana Light

10 minutes AMRAP:
10 santana push ups & jump twist
10 sets 3 sumo squat pulses + 1 jump tuck
30 dancing crabs
20 low jacks

After fasted for 16 hours, I only managed to finish 2 rounds + 4 sets sumo jump tucks.

Friday, March 16, 2012

March Challenge 16: CrossFit Inspired Workout 2

This workout is similar to this one with some modifications.

Warm up:
3 rounds (3 reps each)
Reverse Push Up
Dive bomber
Deep side lunges
Overhead squats (with 10lbs metal bar)

15-10-5 of each:
Reverse Push Up
Push Up
SB Front Squat (25lbs sandbag)

I didn't time my warm up this time, however, I finished the workout in 5:44 (old time was 10:40)!!
Holy Sh!t, is this for real??! Granted I didn't use the exact same weight as last time (a pair of 15lbs dumbbells), but still it's one DAMN improvement!

Thursday, March 15, 2012

March Challenge15: Extreme Workout Challenge 2

The last time I did this, I only managed to complete 2 rounds in 17:59.

Original workout:

3 Rounds:
300 High Knees Skipping
20 burpees
40 backward lunge & kick up (alt sides)

I am proud to say I completed 3 rounds in 22:51

Wednesday, March 14, 2012

March Challenge 14: Modified Shape Up Core & Mixed Weighted Workout

I couldn't get up early morning so I did this short workout from after I came back home.

Slightly modified the workout a bit.

3x5, 3x3, 3x1 for each workout below. First round do 3 sets of 5 reps, second do 3 sets of 3 reps of each workout.
SB Clean and Press
Push Up + Side Plank and Reach
SB Press up
SB Bent Over Row
SB Sumo Squat
SB Left Leg Lunge
SB Right Leg Lunge

Time 16:00

Tuesday, March 13, 2012

March Challenge 13: Bodyrocktv Shape Up Workout

Warm up: 3 minute free style skipping (high knees and regular- roughly around 300s)

Workout for today was from Shape Up Workout (the first 3 parts)

Part 1: 10 sec off/20 sec on for 12 rounds
2 side plank jump and push up 5-5-5-5-4-4
Push Up & Plank Toe Touch 6-5-4-5-5-4

Part 2: 10 sec off/20 sec on for 12 rounds
Jump Squat and Sandbag Clean + Press 4-4-4-4-4-4
Jump Lunge and Front Kick 8-7-7-7-7-7

Part 3: 10 sec off/50 sec on for 3 rounds
Elevated Plank and Floor Toe Touch 30
Shoulder stand, roll and stand 12
Elevated Plank and Floor Toe Touch 28

Awesome sweaty morning workout!

Monday, March 12, 2012

March Challenge 12: A Mini Circuit

I couldn't get myself out from bed this morning so the workout that I already planned had to wait until tomorrow. But I wasn't a drag and still did a mini workout challenge after I got home. It was super simple.

3 minute burpees 28
3 minute leg raise 50
3 minute revers push up 30

A great quick workout before dinner!

Sunday, March 11, 2012

March Challenge 11: Inspired by CrossFit WOD

I actually didn't plan to workout today, until I saw this on my Facebook feed:

All sudden I got the adrenaline rush to do this workout today's March Challenge! Of course I had to modify it according to my own fitness level and whatever fitness tools I got.

Warm up: 3 minute skipping

30 reps Sandbag Swing
30 reps Burpees
30 reps Sandbag Power clean
30 reps Sandbag Push Press
30 reps Sandbag Back Squat
30 reps Sandbag Sumo Deadlift High Pull
60 reps Skipping (I couldn't do double unders)
30 reps Sandbag Sit Ups

Ideally, the deadlift would be better if I had a much heavier weight but for now I just stick with my 25lbs sandbag for most of the parts.

Time 14:49

Saturday, March 10, 2012

March Challenge 10: ZWOW 8

Support Zuzana Light by subscribing to her Official YouTube Channel and Like Her Official Facebook!

6 rounds for time:
10 forward/backward jump squats
10 diagonal backward lunge (I used 25lbs sandbag)
10 plank toe touches and jump up
10 side plank leg lifts (each side)

Time: 17:21

Not too great but definitely have lots of improvements! I still can't beat Zuzka's time.

Friday, March 9, 2012

March Challenge 9

Part 1: 30 sec/30 sec for 3 rounds (no rest)
Jump Squat 23-11-14
Dancing Crab 21-20-20

Part 2: 3 minute reverse push ups

Part 3: 30 sec/30 sec for 3 rounds (no rest)
Sandbag Clean and Squat 10-11-8
Sandbag Press Up 12-7-7

It wasn't much but it got me going for the day.

Thursday, March 8, 2012

March Challenge 8

30 seconds rest/ 3 minutes for 3 Rounds (or 9 rounds if time permitted)

Half Squat and Backward Lunge (alt. sides) 65
Sandbag swings (25 lbs) 72
Dive Bomber Push Ups 24 (16 regular, 8 on knees)

Then I proceeded with 50 Burpees to fulfill 50 Burpees per day for 50 Day Challenge (Day 50!).
I did it in 10 sec off/30 sec on for 8 rounds and completed about 46 burpees and finished the last 4 afteward.

I'M OFFICIALLY DONE with the 50 Burpees per Day for 50 Days Challenge!

Wednesday, March 7, 2012

March Challenge 7: 3 Rounds of 30

3 Rounds for time:
30 reps Sandbag deadlift
30 reps Sandbag hold backward lunge (alt.sides)
30 reps Sandbag hug sit ups

I used 25lbs sandbag and finished in 16:18

Then I proceeded with 50 Burpees to fulfill 50 Burpees per day for 50 Day Challenge (Day 49!).
I did it in 10 sec off/30 sec on for 8 rounds and completed about 46 burpees and finished the last 4 afteward.

Tuesday, March 6, 2012

March Challenge 6: Cardio and Abs

I didn't have time to compose my own workout so I just modified Zuzana's older See Your Abs workout to fit into my March Challenge.

Do 3 rounds for each part:
Part 1: High Knees Skipping (10 sec off/30 sec on for 8 rounds)
R1: 54-64-63-70-66-50-53-50
R2: 65-56-69-52-62-50-64-55
R3: 50-40-49-50-58-50-65

Part 2: 30 reps Knee Raises
R1: 1:12
R2: 1:01
R3: 1:02

After took a short break to sip water and wipe my sweats, I completed 50 Burpees (competition style) as part of 50 Burpees per day for 50 Day Challenge (Day 48!)

Monday, March 5, 2012

March Challenge 5: 3 blocks of 3 minutes burpees

Came back home later than usual, tired but that didn't stop me to keep up with my March Challenge! And to tackle the 50 burpees per day requirement as part of of 50 days of burpee challenge, I did 3 blocks of 3 minutes of burpees (30, 25, 25) which in the end resulted with a total 80 burpees. Woot!

Sunday, March 4, 2012

March Challenge 4: 30 minute walk

I was sore from yesterday's ZWOW 7 (those side bends are pretty deceiving! Using the right heavy weight, you'll feel it on your obliques the next day!) so I opted for 30 minute walk under the sunshine.

Saturday, March 3, 2012

March Challenge 3: ZWOW 7

ZWOW 7 came just in time for my March Challenge.

3 rounds of:
10 sets 3 jump lunges & 1 side kick
10 reps supergirl push ups
2 minute high knees skipping
10 reps weighted side bends (each side)- I used 25lbs sandbag

Time: 16:10

I was so close to Zuzana's time (16:08). I'm making sure to tackle this again. My upper body was a bit sore from yesterday's workout and not to mention it was that time of the month.

Just a little side note, the side bends felt a bit awkward to me. It sort of worked out the side oblique a little bit but not too much and more on the arm that was holding the weight.

Friday, March 2, 2012

March Challenge 2

Part #1: 3x5, 3x3, 3x1 Sandbag clean, press, squat and bent over rows (25lbs sandbag)
Time 4:01

The second part was inspired by this video that Fitbomb posted.

Part #2: 3 minutes with 30 seconds rest in between
Leg Raises 46
In and out 52
Jump Lunges 89

Then 50 Burpees for the day (Day 46!) Wow 4 more days and I'm DONE with 50 Burpees per day for 50 Day Challenge!

Thursday, March 1, 2012

March Challenge 1: 3 minutes and 3x5 Circuit

Here it is! It's the First Day of March, which means the FIRST DAY of my March Challenge!

Read about it more here if you're interested.

1. 3 minute High Knees Skipping 360

2. 3x5 Circuit (3 sets of 5 reps) of each exercise:
Push Up
Jump Tuck
Sandbag Curls (25lbs)
Sumo Squat Pulses

Time 3:05

And 50 Burpees for the day (Day 45!) - finished in 6:31

Apparently doing 50 burpees after a workout while in empty stomach surely took quite a toll on me!