Loving Fit: HIIT & Circuit Pure Torture Workout and Abs Workout

Original workout: Loving Fit

Part#1: 5 sec off/11 sec on for 20 rounds
Diagonal Jump Lunges (with 8lb dumbbell)
6-5-4-3-4-5-4-4-3-4

Vertical Leap
7-5-5-5-4-4-4-4-5-5

Part #2: 30 reps of this combo:
2 sandbag jump squats + 2 back lunges
(I started off with 25lbs for first 10, then 15lbs for second 10 and bodyweight only for last 10)
Time 7:08

Part #3: 2 Rounds:
15 reps sandbag squat & side kick (each side) - 15lbs sandbag
15 reps back lunge & kick up (each side)
20 reps booty kick backs (each side)

Time 9:37

Awesomely good! Then after I got home in the evening, I busted some abs exercise, which is also from Loving Fit. I might want to re-visit this abs routine again as I did one of them incorrectly.

Abs Climber (Loving Fit)
15 reps V Ups
10 slow mountain climbers
15 reps butt lifts & toe touches
10 slow mountain climbers
15 reps side plank lifts (Right)
15 reps side plank lifts (Left)
10 slow mountain climbers
15 pull ins (V up with 1 knee tucks)
10 slow mountain climbers
50 bicycles

Time 7:23

Loving Fit: Shake Your Sexy Tail Workout

Original workout: Loving Fit.com

This workout focuses on lower body

4 Rounds:
20 reps sandbag squats, back lunge and knee up
10 reps sandbag jump squats
20 reps sandbag squats
15-20 reps sandbag swings (I did 20)
20 reps wide and narrow bridges

For the first 3 rounds, I used 25 lbs sandbag and for fourth round I only did without except for the swings.

Time 26:17

Bodyrock.tv: Red Hot Workout-3

Original workout: Bodyrock.tv Zuzana

10 sets of 10 seated pullups & 10 knee crunches
500 high knees skipping
50 core twist push ups
500 high knees skipping
50 sandbag swings

Sandbag= 25lbs

Time 32:45

After 5 days of rest, I was ready to go back to my workout routine and picked this one. As you can see, I didn't actually beat my old time (30:47) but I won't sweat over it. I know I did these in much better forms and I wasn't out of breath that quick doing the skipping. Can I say this would be my best birthday present to myself ever? :)

ZWOW #14

Original workout: Zuzana Light

5 Rounds for time:
10 dumbbell push presses
10 dumbbell thrusters (squat and dumbbell press up)
10 backward lunge & curls
10 preacher curls (hold in squat position and do dumbbell curls)
10 weighted jump lunges
10 board jump burpees

I used a pair of 8lbs dumbbells. I noticed Zuzka was using a pair of 5lbs dumbbell. 8lbs dumbbells are good for me, not too easy but not too hard either, just gave me perfect muscle burn.

Completed: 24:55

ZWOW #11 Second Time and Bodyrock.tv Pretty Fly Exercise Challenge

I decided to do 2 10 minute workout to have a nice 20 minute workout of the day.

First, I redid ZWOW#11 (original workout by: Zuzana Light).

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

My result: 4 rounds + 4 mule kicks (old: 5 rounds + 10 kicks + 10 push ups)

I know I didn't beat my old time but I focused more on my forms, especially those mule kicks.

Second, I did Bodyrock.tv Pretty Fly Exercise Challenge, one of Zuzana's older workout.

10 Minute AMRAP:
30 reps high knees jump rope
10 reps knee hugs

My result: 13 rounds + 30 skips (old: 12 rounds)

Bodyrock.tv: Banging Body Workout 2

Original workout: Bodyrock.tv

Complete 3 rounds of:
1. Kettlebell swing – 20 reps
2. One leg Elevated Push Ups – 5 reps on each leg
3. Kettlebell swing – 20 reps
4. Side Plank Lift – 5 reps on each side
5. Kettlebell swing – 20 reps
6. Turkish Get Up – 3 reps on each side
7. Kettlebell Swing – 20 reps

For the swing I used 25 lbs sandbag and for the Turkish Get Up, I used 8lbs dumbbell. (old I used 15lbs backpack)

Completed in 21:41.

Unfortunately, after rewatching the video, I didn't do the side plank lift correctly.

Bodyrock.tv: Epic Abs Workout 3

Original workout: Bodyrock.tv

Set the interval timer for 18 rounds of 5 sec off / 35 sec on.
1. Ninja Jump Tucks 9-8-7 (old2: 9-7-7.5 // old1 7-7-7)
2. Reverse Push Ups 11-10-10 (old2:13-12-12 // old1:9-10-8)
3. Snowboarder 17-17-15 (old2: 12-13-11 // old1: 14-12-15)
4. Triple Plank Jumps 9-8-8 (old2: 9-9-9 // old1: 9-8-9)
5. Side Crunch (Left) 22-20-20 (old2: 21-20-19 // old1: 18-16-15)
6. Side Crunch (Right) 21-18-20 (old2: 22-21-18 // old1: 19-16-15)

Bodyrock.tv: Marine Corps Workout 3

Original workout: Bodyrock.tv

Third time doing this and I realized I haven't done the time challenge part correctly for previous 2 (only did 4 rounds instead of 5, no wonder the time was shorter). This time I actually used a sandbag that weight 25lbs.

Part 1 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag squat (Right shoulder) R1: 11 / 9 // R2: 10 / 8
(old2 R1: 10 / 8 // R2: 11 / 9 ) (old1 R1: 10 / 8 // R2: 11 /8)
- Plank Jump and Push Up R1: 8 / 7 // R2: 7 / 6 (old2 R1: 9 / 7 // R2: 8 / 7) (old1 R1: 8 /7 // R2: 9 / 6)
- Sandbag squat (Left shoulder) R1: 9 / 10 // R2: 10 / 8 (old2 R1: 9 / 8 // R2: 8 / 8)(old1 R1: 8 / 8 // R2: 8 / 8)
- Plank Jump and Push Up R1: 7 / 7 // R2: 6 /6 (old2 R1: 8 / 7 // R2: 6 /7) (old1 8 / 8 // R2: 6 /6)

Part 2- Time challenge - Do 5 sets of:
10 pendulums-roll over-1 walking push up-10 elbow plank jumps (side to side)-roll over- 1 walking push up - 10 pendulums
R1: 4:16 // R2: 4:25 (old2 R1: 3:38 // R2: 3:30) (old1 R1: 3:47 // R2: 3:41)

Part 3 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag mini squat (Right shoulder) R1: 21 / 15 // R2: 25 / 26
(old2 R1: 20 / 15 // R2: 20 / 14) (old1 R1: 19 / 15 // R2: 20 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 7 / 6 // R2: 7 / 5) (old1 R1: 6 / 6 // R2: 6 / 6)
- Sandbag mini squat (Left shoulder) R1: 21 / 20 // R2: 20 / 24
(old2 R1: 16 / 18 // R2: 16 / 15) (old1 R1: 15 / 14 // R2: 13 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 6 / 6 // R2: 6 / 5) (old1 R1: 6 / 5 // R2: 6 / 6)

Note for the Sandbag mini squats, I dropped the sandbag after 20 reps, just continued with the mini pulses with my own bodyweight.

Overall it was quite a hard workout although I didn't exactly beat all my PRs.

Sunny Sunday Workout

Part 1: CrossFit Alpha Metcon

50 jumping jacks
50 push ups
50 tuck jumps
50 mountain climbers (each leg)
50 squats
50 jumping jacks

Believe it or not, push up was the hardest one and I took most breaks on this one!

Time 11:38

Part 2: 3 minute sandbag overhead press

Result: 35 reps (3.5 sets of 10 reps)

ZWOW #13

Original workout: Zuzana Light

I'm so happy Zuzana finally started to do Tabata style aka HIIT workout for this one.

10 sec off/20 sec on for 32 rounds (Do 8 rounds for each exercise. There's no break in between exercise)
One Leg Deadlift Three Direction Touch Down (switch side after each interval) 11-10-11-10-10-12-10-12
Side Pike Jump (Bunny Hop) 27-20-15-12-14-13-13-11
Weighted Leg Raise (I used weighted stability ball) 4-6-5-5-5-5-5-4
Long Jump Burpee 4-3-3-3-3-3-4-4

Strength & CrossFit Metcon

Part #1: Strength
5x5, 3x5, 1x5 reps
Sandbag Rows, Clean and Press

Time 7:38

Part #2: CrossFit Metcon (STC)
2 Rounds:
2 minute max push ups 26-23
2 minute max sit ups 64-62
2 minute max flutter kicks (4 counts- 1 rep = 4 counts) 22-30
2 minute max squats 52-58

This is how flutter kicks look like

Mixed HIIT and ZWOW#9

I composed my own 12 minute HIIT workout which looks something like this:
10 sec off/50 sec on for 12 rounds
Jump Lunges 28-23
SB Clean & Press (25lbs) 12-12
Jump Squats 24-23
Slow Reverse Push Ups 10-11
Side Plank Crossed Oblique Crunch (Left) 15-18
Side Plank Crossed Oblique Crunch (Right) 16-21

Then I remembered Zuzka had this mini challenge for the day: Do one ZWOW and 15 pistols on each leg.

I chose ZWOW#9 and finished a solid 3 rounds but I was lacking 10 Dancing Crabs so I made it up by doing 30 Dancing Crabs after I finished the first 10 minute AMPRAP.


Will do 15 pistols after I got home today! I did 15 pistols while waiting for my train. YAY me!

Modified CrossFit Annie

Original workout: CrossFit

I couldn't do double unders yet so I had to double the reps to accommodate.

100-80-60-40-20 reps:
High knees jump rope
Sit ups (I used 25lbs sandbag for first 100 reps, bodyweight only for the rest)

Time 18:57

Could be a lot better. Workout was ok, not too hard, but good enough to jump start my body for Monday morning.

MDA WOW: Unilateral Engagement 2

Original workout from Mark's Daily Apple

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

I used 25lbs sandbag for the lunges & deadlift and 15 lbs dumbbell for the rest.

Time: 15:30 (old: 19:29)

I made up the extra 10 reps bent over rows for each side as I only did 6 reps during the cycle. This what happened when I didn't pay close attention to my notes prior working out.

Extras: 30 minute morning walk under the sunshine.

ZWOW #12

Original workout: Zuzana Light

10 minute AMRAP:
10 pistols (switch at bottom)
20 low jacks
10 dynamo burpees
20 low jacks

I completed 2 Rounds + 10 Pistols + 15 low jacks

Pistols are HARD! I'm amazed how Zuzka made it look so easy while I struggled just to get my balance right, especially when switching the legs while squatting. One thing I'm proud of is I completed this workout in proper forms. Forms over speed for safety, people!

Strength & HIIT Cardio Abs

Another self made workout that I made up for this morning workout. The main point of this workout was to focus on my weaknesses: lunge back with sandbag overhead, side jump over and dive bomber push ups.

Part #1: 5x5 Strength Training
Sandbag Overhead Press with Back Lunge (alt. sides)
Sandbag Bent Over Row

Time 3:16

Part #2: HIIT Cardio Abs (10 sec off/50 sec on for 12 rounds)
Side Jump Over Sandbag 26-22-23
Diagonal Knee Raises 22-22-21
Ninja Jump Tuck 9-10-10
Dive Bomber 9-8-7

Bodyrock.tv: Major Hot Abs Workout - 3

Original workout: Bodyrock.tv.

This would be my 3rd time doing this but unfortunately, I kinda forgot some of the move (the dive bomber one since the lack of clarity in my notes and I was too lazy to watch the video again). Instead of doing SB lift and half one leg squat, I just did a regular squat with 25lbs sandbag.

Interval timer: 10 sec off / 1:20 on for 12 rounds
1. Side to side Jump with Jump Rope (feet together)
174-156-150 (old2:160-123-129)(old1: 118-110-76 I did regular jump rope)

2. Dive Bomber and Sandbag Half Squat (I used my 25lbs sandbag) -should do one leg half squat
6-6-5 (old2: 5 - 5 1/2 - 5 1/2) (old1: 4-4-4 with 15 lbs backpack)

3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
137-130-120 (old2: 128-123-116) (old1: 112-102-88 I did regular jump rope)

4. Airborne Kicks
29-41-42 (old2: 28-29-30)(old1: 47-50-40 modified this with Reverse Plank & Knee Tucks)



HOLY SMOKES! I actually killed my old scores! :D

MDA: WOW Max Effort 2

Original workout from Mark's Daily Apple.

Everything needs to be executed in proper forms.

Max. Efforts of (I only took 1 min rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 2 sets of 10 + 5 sets of 5 (old: 9 sets of 5)
5 minutes push ups 3 sets of 10 + 4 sets of 5 (old: 8 sets of 5)
5 minutes squats (with 20lbs backpack) 2 sets of 20 + 5 sets of 10 (old: 9 sets of 10)

Apparently it might only look like I only improved on my push ups, but if you pay attention to the number of reps per set, I think I sort of improve a bit.

Oh well maybe I just wanna to feel better about myself.

50 Burpees

Even though I am not doing 50 Burpees for 50 Day Challenge, that didn't stop me for cranking up 50 burpees when I felt like it. Besides it's better than not doing any workout, right?