6 Week - 6 Pack Summer Challenge: Week 1 - Day 4

Original workout: Six Pack Factory

Same as Day 2.

I was trying to be strong and used a pair of 12lbs dumbbell as I thought the 10lbs ones were too light and I was wrong! In the end I had to use my pair of 8lbs. Next time just use 10lbs, I think those were good enough for me..not too easy, not too hard.

Workout:
Complete 4-6 sets of this tabata circuit (do 2 intervals for each workout below)
10 sec off/20 sec on for 12 rounds
2 Arms Dumbbell Snatch
Reptile Push ups (Spiderman push ups)
Close grip Renegade rows & Push Up (in plank do 2 DB rows and 1 push up)
Dumbbell squat, side raise and press
Back Lunge with DB Hammer Curls
Burpees (with push ups)



I did the workout after I came back home from work since I needed my beauty sleep in the morning. Not sure if this 6 days of working out wore me down or what, recently I feel a bit not as energetic as I usually do.

But after the weight workout done, I continued with my 50 Burpees for 50 Days - Day 24!

6 Week - 6 Pack Summer Challenge: Week 1 - Day 3

Original workout: Six Pack Factory

Same as Day 1 and I started to think those Dumbbell Swings are BORING!!

Part #1: Cardio
15sec off/15 sec on - I did 30 rounds since I was short in time otherwise I'd do 40 rounds and used 12lbs dumbbell.




Part #2: Abs workout
3 Rounds:
20 medicine ball reach
20 mb sit ups
20 elevated leg crunch
20 mb drop (like the elevated leg crunch but you put the weight on the legs)
20 weighted single leg crunch (keep feet off the ground the entire time)
20 weighted jack knives (similar to single leg crunch - keep feet off the ground and do both knee tucks instead altering)
20 mb twists (just like P90X mason twist but not dropping the weight on the sides)

I used a mini 10lbs sandbag and 8lbs dumbbell for some of the abs. Those jack knives are tough for my neck using the sandbag. And I just realized I did the medicine ball drop incorrectly on Day 1.




Then 50 Burpees Day 24!

6 Week - 6 Pack Summer Challenge: Week 1 - Day 2

Original workout: Six Pack Factory

Today was weight training session and I regretted I didn't pick a pair of dumbbell that were heavy enough. Oh well since I'll be doing this workout again on Day 4 this week, I won't sweat it much this time.

Workout:
Complete 4-6 sets of this tabata circuit (do 2 intervals for each workout below)
10 sec off/20 sec on for 12 rounds
2 Arms Dumbbell Snatch
Reptile Push ups (Spiderman push ups)
Close grip Renegade rows & Push Up (in plank do 2 DB rows and 1 push up)
Dumbbell squat, side raise and press
Back Lunge with DB Hammer Curls
Burpees (with push ups)

I only completed 5 sets given the time I had in the morning and used a pair of 10lbs dumbbell.

50 Burpees for 50 Days - Day 23 done in the evening after I got back from work.

6 Week - 6 Pack Summer Challenge: Week 1 - Day 1

Original workout: Six Pack Factory

I decided to give this program a try since I've been doing bootcamp style workout like ZWOWs and Loving Fit for quite sometime, it might be good to switch things around a bit. Plus I always want to have those 6 packs abs..who doesn't? :)

Part #1: Cardio
15sec off/15 sec on for 40 rounds for 20 minute workout (60 rounds for 30 minute workout)
Dumbbell swing (I used one 12 lbs dumbbell)




Part #2: Abs workout
3 Rounds:
20 medicine ball reach
20 mb sit ups
20 elevated leg crunch
20 mb drop (sort of like P90X mason twist with weight drop on sides)
20 weighted single leg crunch (keep feet off the ground the entire time)
20 weighted jack knives (similar to single leg crunch - keep feet off the ground and do both knee tucks instead altering)
20 mb twists (just like P90X mason twist but not dropping the weight on the sides)

I used a mini 10lbs sandbag in place of the medicine ball




Round 1: 7:45 // Round 2: 6:56 // Round 3: 5:30

Then 50 Burpees Day 22!

The workout was ok..the cardio bored me the most as it wasn't that challenging. I rather shorten it to get more intensity from the cardio but oh well. The entire thing was a bit too long in my opinion. 20 mins is usually max workout time for me.

3 Day Active Rest Days

Friday May 25 - 50 Burpees Day 19 (no push up version)

Saturday May 26 - 50 Burpees (no push up version) Day 20, 10 min. free style skipping under sunshine, 100 squats, 3 min plank hold (3 round of 1 min), diagonal knee tucks

Sunday May 27 - 30 minute walk under sunshine, 50 Burpees (no push up version) Day 21, plank hold for 3:07

Bodyrock.tv: Fat Destroyer Workout 3

Original workout: Bodyrock.tv

My aim for today was lifting heavier and completely focus on proper forms. I could always cheat on my triceps push ups to get more reps but what good will it do to me? I switched to knees on 3rd round so I could get that deep triceps push ups!

Workout breakdown:
10 sec off/50 sec on for 20 rounds.

1. Sandbag squat & Twisted Knee Up (alternating sides)- used 35lbs sandbag
17-13-12-12

2. Triceps Push Ups & Leg Lift (alternating legs)
14-10-11 (on knees) - 12 (on knees) - deep push ups

3. 1 Leg Get Up and Knee Up (Left) with 35lbs sandbag
11-12-11-11

4. 1 Leg Get Up and Knee Up (Right)
12-12-11-11

5. Burpee with Knee Raises
7-6-6-6



Then I did 25 burpees afterward and another 25 after I got home from work to complete my 50 Burpees for 50 Days Challenge - Day 18!

50 Burpees for 50 Days Challenge Day 17

Active rest day today, but I didn't neglect my 50 Burpees for the day. Low and behold, I completed 50 burpees (with push ups!) in 4:55!!

I'm started to get closer completing 50 burpees under 5 minutes!

Loving Fit: Killer 6 Pack Abs Workout

My upper back and arms are quite toasted from yesterday's ZWOW 18, but I felt like I wanted to do something today. Since I got extra time in the morning, I did Loving Fit Killer 6 Pack Abs Workout.

4-5 Rounds:
100 side to side jump rope
100 regular jump rope
6 sets of 1 side crab walk + 6 side plank lifts
50 crossed mountain climbers
50 power jump rope jacks
20 ball crunches (myostatic crunches)

I completed 4 rounds in 29:47 and continued with 50 Burpees (no push ups version - but did variation of reptile, competition burpee and jump tuck) - Day 16

My goal next is to finish 5 rounds under 30 minutes, if possible.

ZWOW 18

5 Rounds:
5 Burpees with jump & step up (each leg)
15 round kick over a chair and back lunge (each leg)
20 elevated reptile (one leg leg lift then knee tuck)
30 triceps dips & single leg raise

I was aiming to finish this under 30 minutes but that didn't seem to be the case. Oh well I'm willing to redo this challenge again sometime. One thing I could be proud of myself is I did all my push ups without going down on my knees. The triceps dips is the one that kill me the most.

Time 35:56

50 Burpees Day 13 & Day 14 were done over the weekend.

Technically I could call today's burpee done if I counted the burpees from this workout, but we'll see. I feel like to add 50 burpees to make it count as the 50 Burpee challenge.

Update: I did 50 Burpees Day 15 after I got home.

Loving Fit: Light as Air Workout (Upper Body)

Original workout: Loving Fit

Part #1: 5 min countdown
Push Off + 2 reptile push ups + roll over + V up Abs

I completed 16 sets

Part #2: 3 Rounds:
30 Dancer exercises (almost like crab position to side plank hold)
15 back lifts
15 oblique climber jump push ups
30 slow bicycle (head off the ground - feet off the ground)

Time 16:24

50 Burpees Day 12

Loving Fit: Bodyweight Only Workout (Lower Body)

Original workout: Loving Fit

3 Rounds:
20 side lunge knee up & back lunge knee up (right)
20 side lunge knee up & back lunge knee up (left)
15 one leg jump up (right)
15 one leg jump up (left)
30 shoulder width bridges
50 squat and knee up
30 wide heel bridges

1st round took me 13:18 // 2nd 12:56 // 3rd 11:07

Time 37:22

50 Burpees Day 11

Loving Fit: Afterglow Abs Workout

Original workout: Loving Fit

30 slide and touch with weight (used a pair of 10lbs dumbbell)
30 reptile
15 side plank mill (each side)
30 side to side weight drop (feet off the ground)
30 diagonal knee tuck (diagonal reptile)
30 sitting bicycle
30 pulse sit up on a balance ball
30 slow leg raise and butt lift
30 slow single leg raise
30 oblique climber jump

Time 16:11

50 Burpees Day 10

Loving Fit: Limbo Bimbo Upper Body Workout

Original workout: Loving Fit

Part #1: 15 rounds:
3 monkey push ups & Sandbag Pick Up + 3 SB overhead push presses
Time 6:10

Part #2: 3 Rounds:
15 side triceps kicks
20 crab to side plank lift
15 shoulder press circle
15 crown lift on a balance ball

I used a pair of 8lbs dumbbell for the weighted parts

Time 20:17

Then proceeded to do my 50 Burpees for Day 9 - altering burpees with knee raises and with reverse push ups for every 10 reps.

Good stuff.

Loving Fit: Isometric Sunshine Pop Workout

Original workout: Loving Fit

Another week to start off another workout. Today is a lower body workout.

3 Rounds of this entire circuit:
Part #1: 11 sec/11 sec for 10 rounds - no rest
Weighted Back Lunge Hold (switch side every interval) This one totally killed my quads. I had to ditch my 35lbs sandbag in the last 5 intervals in 3rd round

Part #2: Time Challenge
30 dumbbell swings (I used a pair of 8lbs dumbbell)
20 skater lunge and up hold (each leg)
30 jump tucks
25 weighted toe raises (with 35lbs sandbag)

Time: 6:23 / 6:05 / 6:39

50 Burpees Day 8 DONE!

Rest Day: 50 Burpees for 50 Days Challenge Day 7

Upper body was sore from practicing wall walk from 2 days ago but that didn't stop me from doing the 50 Burpees for the day!

Rest Day: 50 Burpees for 50 Days Challenge Day 6

Active rest day, but didn't neglect the 50 burpees for the day challenge.

ZWOW #16

Original workout: Zuzana Light

15 minutes AMRAP:
10 renegade rows (1 push up + 2 dumbbell rows in plank)
10 overhead walking lunges
10 squat jump forward burpee
20 dancing crab (10 each side)
10 sumo deadlift High pull

I used:
A pair of 12 lbs DB for the rows but had to scale down to 8lbs at 3rd round
10 lbs mini sandbag for the lunges
35lbs sandbag for the sumo deadlift high pull

Result 2 rounds & 6 crabs

50 Burpees Day 5 DONE!

ZWOW #15

Original workout: Zuzana Light

5 Rounds:
10 Ground to Overhead Press
10 Dumbbell One Leg Deadlift (each leg)
10 Dumbbell Skull Crushers
10 V Up Abs
10 180° lateral burpees

I used:
35lbs sandbag for overhead press
One 12lbs dumbbell for one leg deadlift
A pair of 8lbs dumbbell for skull crushers

Time 29:47

50 Burpees Day 4 DONE!

Rest Day: 50 Burpees for 50 Days Challenge - DAY 3

Active rest day but I didn't abandon my 50 Burpees for the day! :)

Loving Fit: Upper Body Bootcamp Workout

Original workout: Loving Fit

Part #1: 10 Rounds
3 monkey push ups & 3 push off push ups
Time 8:08

Part #2: 10 sec off/45 sec on for 18 rounds
Side Plank Lift with Dumbbell (Right) 8-7-8
Side Plank Lift with Dumbbell (Left) 8-7-7
2 Dumbbell Triceps Kick Back & Half Burpee 5-6-5
2 Dumbbell Curls and Half Burpee 4-5-5
2 Dumbbell Shoulder Fly and Half Burpee 4-4-4
Uneven Push Up 6-8-9

Dumbbell= used 8lbs
Push Ups= used a foam box

50 Burpees for 50 Day Challenge Day 2

Loving Fit: Hot Tushie Lower Body Workout

Original workout: Loving Fit

Another week of training and I started off with lower body training. This time, I picked an interval training.

15 sec off/ 40 sec on for 24 rounds
Sandbag Back Lunge and Knee Up Hold (right) 11-11-11
Weighted Side Lunge and Twist Up (right) 12-12-12
Sandbag Back Lunge and Knee Up Hold (left) 11-10-10
Weighted Side Lunge and Twist Up (left) 11-11-11
Weighted V up Abs 13-12-12
Sandbag Clean, Squat and Jump Up 6-8-8
Sandbag Swing 20-21-20
Elevated Bridge Lift 13-15-14

Sandbag = 35 lbs
Weighted Side lunge - 10 lbs mini sandbag
Weighted V ups - 8lb dumbbell
Elevated bridge lift - with a stability ball

Then I did 3 rounds of 1 minute elbow plank hold (1 minute each, 30 seconds rest in between)



Plus 50 Burpees for the day - DAY 1! I'm doing this challenge again!

Great way to start off Monday!

Light Workout

I wasn't going to do a complete workout as today was supposed to be light stretching or active rest but I seem couldn't hold my urge to move my ass a bit.

At first, I did 3 rounds of plank holds as shown on Loving Fit.

Then I couldn't resist to do small abs/cardio workout from Loving Fit Killer Six Pack Workout.

Originally it was a 4-5 round circuit workout but I only had 15 minutes to spare this morning so I just did it as 15 minutes AMRAP:
100 reps side to side skipping
100 reps regular skips
6 sets of (2 side crab walks & 6 side plank lifts)
50 reps crossed mountain climbers (knee tucks)
50 reps power jump rope jacks
20 reps ball crunches (Myostatic crunches)

Loving Fit: Round of Fire Upper Body Workout

Original workout: Loving Fit

30 reps elevated one leg push ups
30 reps back lift on balance ball
30 reps twisted jump mountain climber
30 reps dumbbell triceps kick back (each side)- with 8 lb dumbbell
30 reps 2 plank side walks and 1 elbow plank hold
30 reps one leg pike press
30 reps sandbag pick up and side to size extend (25 lbs sandbag)
30 reps dumbbell shoulder fly on balance ball (3lb ankle weights)
30 reps elevated mountain climbers (knee tucks) - originally wall mountain climbers
30 reps reverse body rows - originally assisted wide grip pull ups

I had to modify certain exercises to suit my fitness level and equipment wise.

Time 32:10

Then after I got home, I did 3 rounds of 1 minute plank hold as shown here.

Loving Fit: Stellar Shape Workout

Original workout: Loving Fit

2 Rounds of all 3 parts below:
Part #1: Time challenge
30 reps sandbag squats (25 lbs sandbag)
30 reps weighted jump lunges (8lb dumbbell)
20 reps sandbag jump squats (25lbs sandbag)

Time R1: 5:10 // R2: 4:42

Part #2: 15 sec off/30 sec on for 8 rounds
Half Squat Jump Twist with extended back arms

R1: 18-14-13-13-14-12-15-12
R2: 20-18-14-15-14-15-15-16


Part #3: 3 rounds of this combo:
10 reps superman lifts
Roll over
10 reps bridge lifts
Time R1: 2:15 // R2: 2:22



Then after I got home, I did Six Packs Abs & Core HIIT workout for extra abs burn.

Loving Fit: Sexy Arms for Summer

Original workout: Loving Fit

Today was an upper body day! I'm starting to follow Tatianna from Loving Fit workout schedule so typically a week will look like:

Monday: Lower body + abs
Tuesday: Upper body + abs
Wednesday: Rest
Thursday: Lower body + abs
Friday: Upper body + abs
Saturday: light workout
Sunday: Rest.

Rinse and repeat.

So here we go!

6 Rounds:
8 reps elevated pike press
8 reps dive bomber push ups
8 reps splits and dips
8 reps 2 dumbbell curls and 2 push ups (I used a pair of 8lb. dumbbell)

Because of time constraint, I only managed to complete 5 rounds (last 2 rounds I had to do dive bombers and the push ups on my knees)

Time 31:18

Unfortunately, I didn't have time to do the abs exercise after I got home. Boo!