Abs Workout: Loving Fit
Complete the following circuit in proper form:
30 slide and touch with weight (weighted jack knives) - with 10lbs mini sandbag
30 reptile plank
15 side plank mill (each side)
30 side to side weight drop (feet off the ground)- with 10lbs mini sandbag
30 oblique knee tucks (crossed knee tucks)
30 sitting bicycle
30 pulse up on a balance ball
30 slow leg raise and butt lift
30 slow single leg raise switch (aka P90X scissors)
30 oblique climber jump
Time 17:20
Note: Speed is not the concern here. I did all the moves nice and slow to feel the burn on my abs.
BONUS: 3 minute Overhead Squats with 10lbs. mini sandbag - Done 40 reps.
Tuesday, July 31, 2012
Monday, July 30, 2012
Loving Fit: Fitness Muse Workout
Upper body workout: Loving Fit
3 Rounds:
12 reps sliding shoulder push up (modified to pike press)
12 reps overhead press (with 12 lbs dumbbells)
12 reps upright row (with 12 lbs dumbbells)
12 reps 1 leg assisted dips with knee raises
12 reps bent over row (with 12lbs dummbells)
12 reps wide grip pull up (modified to reverse body rows)
12 reps push off, plank jump forward and roll over
Time 25:09
BONUS: 5 fist push ups on toes and 15 on knees
BONUS 2: 40 burpees with fist push ups on toes - I did step back to plank instead of jumping.
3 Rounds:
12 reps sliding shoulder push up (modified to pike press)
12 reps overhead press (with 12 lbs dumbbells)
12 reps upright row (with 12 lbs dumbbells)
12 reps 1 leg assisted dips with knee raises
12 reps bent over row (with 12lbs dummbells)
12 reps wide grip pull up (modified to reverse body rows)
12 reps push off, plank jump forward and roll over
Time 25:09
BONUS: 5 fist push ups on toes and 15 on knees
BONUS 2: 40 burpees with fist push ups on toes - I did step back to plank instead of jumping.
Sunday, July 29, 2012
LovingFit Hot Summer Style Workout & Angry Trainer Fitness Abs O'Mighty
Lower Body Workout: LovingFit
Part #1: Time Challenge
10 Rounds:
5 side forward lunge (Right)
5 side forward lunge (Left)
5 slow squat
Time 8:54 with 35lbs sandbag
20 reps bridges on a balance ball.
Part #2: Interval 7 sec off/ 35 sec on for 12 Rounds
Weighted sliding side lunge pulses (Right) with 10 lbs mini sandbag
25-15-20-19
Weighted sliding side lunge pulses (Left) with 10 lbs mini sandbag
20-20-22-20
Side Jump over a sandbag & vertical leap
6-5-6-6
20 reps bridges on a balance ball.
Abs Workout: Angry Trainer Fitness Abs O'Mighty
3 Rounds:
20 reps side heel touches
20 reps side plank lifts
20 reps X Abs
20 reps rocking abs
20 reps weighted side bends (with 35lbs sandbag)
Time 16:08
Part #1: Time Challenge
10 Rounds:
5 side forward lunge (Right)
5 side forward lunge (Left)
5 slow squat
Time 8:54 with 35lbs sandbag
20 reps bridges on a balance ball.
Part #2: Interval 7 sec off/ 35 sec on for 12 Rounds
Weighted sliding side lunge pulses (Right) with 10 lbs mini sandbag
25-15-20-19
Weighted sliding side lunge pulses (Left) with 10 lbs mini sandbag
20-20-22-20
Side Jump over a sandbag & vertical leap
6-5-6-6
20 reps bridges on a balance ball.
Abs Workout: Angry Trainer Fitness Abs O'Mighty
3 Rounds:
20 reps side heel touches
20 reps side plank lifts
20 reps X Abs
20 reps rocking abs
20 reps weighted side bends (with 35lbs sandbag)
Time 16:08
Saturday, July 28, 2012
Workout Schedule: July 29 - August 4
Sunday, July 29: Loving Fit Hot Summer Style Workout & Angry Trainer Fitness Abs Workout
Monday, July 30: Loving Fit Fitness Muse Workout
Tuesday, July 31: Loving Fit Perfect Abs Afterglow Workout
Wednesday, August 1: Active Rest Day
Thursday, August 2: ZWOW#27 & Bodyrock.tv Tight Jeans Booty Workout (Abs)
Friday, August 3: Active Rest Day
Saturday, August 4: Active Rest Day
Monday, July 30: Loving Fit Fitness Muse Workout
Tuesday, July 31: Loving Fit Perfect Abs Afterglow Workout
Wednesday, August 1: Active Rest Day
Thursday, August 2: ZWOW#27 & Bodyrock.tv Tight Jeans Booty Workout (Abs)
Friday, August 3: Active Rest Day
Saturday, August 4: Active Rest Day
Friday, July 27, 2012
LovingFit Push Up Program Day 6 and Abs Workout
Original program: LovingFit
4 sets push up to failure with 2 minute break in between
18 reps // 16 reps // 16 reps // 14 reps
Abs Workout: (from Fitness Blender)
3 Rounds:
10 “W” Leg Raises
50 Second Plank
14 Frog Leg Crunches
14 Figure “4” Leg Raises (7 on each side)
28 Leg Raise Toe Taps
20 Diagonal Jackknife Crunches (10 on each side)
35 Standing Toe Touches
4 sets push up to failure with 2 minute break in between
18 reps // 16 reps // 16 reps // 14 reps
Abs Workout: (from Fitness Blender)
3 Rounds:
10 “W” Leg Raises
50 Second Plank
14 Frog Leg Crunches
14 Figure “4” Leg Raises (7 on each side)
28 Leg Raise Toe Taps
20 Diagonal Jackknife Crunches (10 on each side)
35 Standing Toe Touches
Thursday, July 26, 2012
Modified ZWOW#26, 500 Air Squats Challenge Day 3, LovingFit Push Up Program Day 5
ZWOW#26 looks fun but I had to modify it so I won't jacked up my wrist way too much.
My modified ZWOW#26:
30 sec/30 sec for 10 Rounds (no rest interval)
Side elbow plank, leg lift & jump up (Right) 4-3
Side crunch (Right) 18-9
Side elbow plank, leg lift & jump up (Left) 3-2.5
Side crunch (Left) 16-12
Side to Side Squats (keep low) 21-20
Side to side elbow plank walk 16-16
Knee Hugs 16-11
30 sec full plank hold (on fists)
V Up Abs 8-9
Plank Jump 17-17
Video coming soon for my modified ZWOW#26
500 Air Squats Challenge Day 3 (200 as a warm up then 300 after ZWOW#26)
LovingFit Push Up Program - Day 5 (from LovingFit)
6 sets push up base - broken up throughout the day - Add 2-4 extra reps each set
I finished 4 sets in the morning, altering with the squats and did some as part of warm up. Tried my best to do 16 reps per set.
My modified ZWOW#26:
30 sec/30 sec for 10 Rounds (no rest interval)
Side elbow plank, leg lift & jump up (Right) 4-3
Side crunch (Right) 18-9
Side elbow plank, leg lift & jump up (Left) 3-2.5
Side crunch (Left) 16-12
Side to Side Squats (keep low) 21-20
Side to side elbow plank walk 16-16
Knee Hugs 16-11
30 sec full plank hold (on fists)
V Up Abs 8-9
Plank Jump 17-17
Video coming soon for my modified ZWOW#26
500 Air Squats Challenge Day 3 (200 as a warm up then 300 after ZWOW#26)
LovingFit Push Up Program - Day 5 (from LovingFit)
6 sets push up base - broken up throughout the day - Add 2-4 extra reps each set
I finished 4 sets in the morning, altering with the squats and did some as part of warm up. Tried my best to do 16 reps per set.
Wednesday, July 25, 2012
LovingFit Push Ups Program Day 4 and Abs Workout
Original program: LovingFit
2 sets to failure with 1-2 min break in between
(1st set failure 15 reps) (2nd set failure 13 reps)
2 sets of base push up (add 2 extra reps each set)
(1st set forgot to add 2 reps to the base) (2nd set did up to 14 reps)
Abs Workout:
3 Rounds:
20 ball crunches with 8lbs dumbbell
20 elevated elbow plank with side knee tucks (each side)
20 leg raises on a dip station
Time 12:50
2 sets to failure with 1-2 min break in between
(1st set failure 15 reps) (2nd set failure 13 reps)
2 sets of base push up (add 2 extra reps each set)
(1st set forgot to add 2 reps to the base) (2nd set did up to 14 reps)
Abs Workout:
3 Rounds:
20 ball crunches with 8lbs dumbbell
20 elevated elbow plank with side knee tucks (each side)
20 leg raises on a dip station
Time 12:50
Tuesday, July 24, 2012
Bodyrock.tv: Hands Free Workout 2, 500 Air Squats Challenge Day 2, LovingFit Push Up Program Day 3
Original workout: Bodyrock.tv
Workout breakdown:
Set interval timer for 10 sec off/ 50 sec on for 20 rounds
Low Jacks 53-56 (old:60-48)
Get Ups 11-11 (old:10-10)
Low Jacks 54-57 (old:55-47)
One Leg Bridge (L) 14-12 (old:18-18)
One Leg Bridge (R) 13-13 (old:20-20)
Low Jacks 55-56 (old:57-47)
Flying Jump Lunges 19-20 (old:18-19)
Low Jacks 53-55 (old:??)
Legs Lift & Butt Lift 8-9 (old:15-16)
Low Jacks 55-56 (old:51-53)
I used a backpack for the one leg bridge and a weighted balance ball for leg & butt lift.
500 Air Squats Exercise Challenge
200 as warm up
200 after Hands Free Workout
100 broken apart during day time at work
LovingFit Push Up Program Day 3:
6 sets of base push up - could be spread out throughout the day
3 sets done in the morning - as part warm up and altering with the squats challenge
Last 3 sets done in the evening.
Workout breakdown:
Set interval timer for 10 sec off/ 50 sec on for 20 rounds
Low Jacks 53-56 (old:60-48)
Get Ups 11-11 (old:10-10)
Low Jacks 54-57 (old:55-47)
One Leg Bridge (L) 14-12 (old:18-18)
One Leg Bridge (R) 13-13 (old:20-20)
Low Jacks 55-56 (old:57-47)
Flying Jump Lunges 19-20 (old:18-19)
Low Jacks 53-55 (old:??)
Legs Lift & Butt Lift 8-9 (old:15-16)
Low Jacks 55-56 (old:51-53)
I used a backpack for the one leg bridge and a weighted balance ball for leg & butt lift.
500 Air Squats Exercise Challenge
200 as warm up
200 after Hands Free Workout
100 broken apart during day time at work
LovingFit Push Up Program Day 3:
6 sets of base push up - could be spread out throughout the day
3 sets done in the morning - as part warm up and altering with the squats challenge
Last 3 sets done in the evening.
Monday, July 23, 2012
LovingFit Push Up Program Day 2 and Abs Workout
Original push up program: LovingFit
1 Set push up to failure
Rest 1 minute
4 sets of base push ups with 1-2 minute rest in between sets
Abs Workout:
3 Rounds
10 Balance ball lift & side to side toe touches (each side) (credit: LovingFit)
1 minute fist plank hold
10 Abs Splitters (Credit: Zuzana Light)
I didn't time the Abs but roughly around 10-15 minutes.
1 Set push up to failure
Rest 1 minute
4 sets of base push ups with 1-2 minute rest in between sets
Abs Workout:
3 Rounds
10 Balance ball lift & side to side toe touches (each side) (credit: LovingFit)
1 minute fist plank hold
10 Abs Splitters (Credit: Zuzana Light)
I didn't time the Abs but roughly around 10-15 minutes.
Sunday, July 22, 2012
LovingFit: Bodyweight Lower Body Workout 2, Improving Push Ups, 500 Squats Challenge
Started off my day with a morning walk to get Vitamin D.
Then I did 500 Squats Challenge Day 1, which took me about 21:04 to complete in a nice controlled move, no rushing at all.
Got back home, ate some small breakfast, rested a bit then I did LovingFit Bodyweight Only Lower Body Workout.
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
I was amazed that I totally killed my old record, despite did this after those 500 squats!
1st round took me 11:10 // 2nd 10:33 // 3rd 10:36
Time 32:20
(Old: 1st round took me 13:18 // 2nd 12:56 // 3rd 11:07
Time 37:22)
Then I finished off by setting up my base push up to do Loving Fit Improving Push Up Program.
I did my push ups on my fists and knees and in 1 minute my base push up was 12 reps.
Then I did 500 Squats Challenge Day 1, which took me about 21:04 to complete in a nice controlled move, no rushing at all.
Got back home, ate some small breakfast, rested a bit then I did LovingFit Bodyweight Only Lower Body Workout.
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
I was amazed that I totally killed my old record, despite did this after those 500 squats!
1st round took me 11:10 // 2nd 10:33 // 3rd 10:36
Time 32:20
(Old: 1st round took me 13:18 // 2nd 12:56 // 3rd 11:07
Time 37:22)
Then I finished off by setting up my base push up to do Loving Fit Improving Push Up Program.
I did my push ups on my fists and knees and in 1 minute my base push up was 12 reps.
Saturday, July 21, 2012
Workout Schedule: July 22-28
Sunday: July 22: LovingFit Bodyweight Lower Body WO, 500 Air Squats Challenge, LovingFit Push Up Program Day 1
Monday, July 23: LovingFit Push Up Program Day 2 and Abs Workout
Tuesday, July 24: LovingFit Push Up Program Day 3, 500 Air Squats Challenge, Bodyrock.tv Hands Free Workout
Wednesday, July 25 LovingFit Push Up Program Day 4 & Abs Workout
Thursday, July 26: ZWOW#26 (lower body part only) & 500 Air Squats Challenge, LovingFit Push Up Program Day 5
Friday, July 27: LovingFit Push Up Program Day 6 & Abs Workout
Saturday, July 28: Active Rest Day
Monday, July 23: LovingFit Push Up Program Day 2 and Abs Workout
Tuesday, July 24: LovingFit Push Up Program Day 3, 500 Air Squats Challenge, Bodyrock.tv Hands Free Workout
Wednesday, July 25 LovingFit Push Up Program Day 4 & Abs Workout
Thursday, July 26: ZWOW#26 (lower body part only) & 500 Air Squats Challenge, LovingFit Push Up Program Day 5
Friday, July 27: LovingFit Push Up Program Day 6 & Abs Workout
Saturday, July 28: Active Rest Day
Friday, July 20, 2012
ZWOW #25 Butt Push
Original workout: Zuzana Light
Workout:
30 competition burpees
3 Rounds:
20 jump squats (plyo jump)
15 squat & overhead press (I used 10 lbs metal bar)
10 lateral jump side touch (side jump, diagonal backward lunge, touch down, knee up and touch down)
5 Ab splitters
Time 14:50 (including the burpees buy in)
And I haven't video taped my WO for a while so here you go, showing the first round of the workout (including the burpees.)
Workout:
30 competition burpees
3 Rounds:
20 jump squats (plyo jump)
15 squat & overhead press (I used 10 lbs metal bar)
10 lateral jump side touch (side jump, diagonal backward lunge, touch down, knee up and touch down)
5 Ab splitters
Time 14:50 (including the burpees buy in)
And I haven't video taped my WO for a while so here you go, showing the first round of the workout (including the burpees.)
Thursday, July 19, 2012
Bodyrock.tv: Shake It 250 Reps - 3 and Abs
Original workout: Bodyrock.tv
First attempt / Second attempt
My goal today was to beat the first 2 attempts.
Workout:
50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side)
50 Half Burpee (no push up)
50 Sandbag Squat (35lbs sandbag)
50 Core Split
50 sandbag swing
Time 16:17 (old 1: 19:34 (20lbs backpack) // old 2: 17:10 (25lbs sandbag)
Abs Workout (adapted from 6W/6P Week 3 Abs)
3 Rounds:
20 standing elbow-knee tucks (each side)
20 elbow plank with side knee tucks (each side)
20 V up abs
Time 14:16
First attempt / Second attempt
My goal today was to beat the first 2 attempts.
Workout:
50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side)
50 Half Burpee (no push up)
50 Sandbag Squat (35lbs sandbag)
50 Core Split
50 sandbag swing
Time 16:17 (old 1: 19:34 (20lbs backpack) // old 2: 17:10 (25lbs sandbag)
Abs Workout (adapted from 6W/6P Week 3 Abs)
3 Rounds:
20 standing elbow-knee tucks (each side)
20 elbow plank with side knee tucks (each side)
20 V up abs
Time 14:16
Tuesday, July 17, 2012
Upper Body Workout and LovingFit Abs Core HIIT
I still want to take it easy with my wrists so I created my own upper body WO:
5 Rounds:
10 push press (with a pair of 12lbs dumbbell)
10 reverse push ups (inverted body rows)
10 dumbbell triceps kick back (with a pair of 8lbs dumbbell)
10 dumbbell shoulder fly (lateral raise) - a pair of 8lbs dumbbell
10 dumbbell curls - interchanged with 12lbs and 8lbs
Time 23:12
Then I did LovingFit Abs and Core HIIT for Ab workout
Abs & Core WO
15 sec off/ 40 sec on for 14 rounds
Walking elbow planks 17-20
Sliding scissors with weight (used mini 10lbs sandbag) 10-10
Leg lift & butt lift 7-7
Balance ball crossed climbers 18-20
Oblique V Ups (switch sides) 11-11
Halfway sit ups 37l-40
Side to side bend stretches 15-17
5 Rounds:
10 push press (with a pair of 12lbs dumbbell)
10 reverse push ups (inverted body rows)
10 dumbbell triceps kick back (with a pair of 8lbs dumbbell)
10 dumbbell shoulder fly (lateral raise) - a pair of 8lbs dumbbell
10 dumbbell curls - interchanged with 12lbs and 8lbs
Time 23:12
Then I did LovingFit Abs and Core HIIT for Ab workout
Abs & Core WO
15 sec off/ 40 sec on for 14 rounds
Walking elbow planks 17-20
Sliding scissors with weight (used mini 10lbs sandbag) 10-10
Leg lift & butt lift 7-7
Balance ball crossed climbers 18-20
Oblique V Ups (switch sides) 11-11
Halfway sit ups 37l-40
Side to side bend stretches 15-17
Monday, July 16, 2012
Loving Fit: Isometric Sunshine Pop Workout -2
Original workout: Loving Fit
I'm so glad I finally could make my own workout schedule after doing a constrain workout program for straight 6 weeks. I chose lower body WO for today from LovingFit.
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 still totally killed my quads. First & second round I hold SB for the first 4-5
interval and by third round, I just used my own bodyweight but still kept proper form. Make no mistake, bodyweight itself is already quad killer!
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: 6:28 (old 6:23) / 5:44 (old 6:05) / 5:27 (old 6:39)
I'm so glad I finally could make my own workout schedule after doing a constrain workout program for straight 6 weeks. I chose lower body WO for today from LovingFit.
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 still totally killed my quads. First & second round I hold SB for the first 4-5
interval and by third round, I just used my own bodyweight but still kept proper form. Make no mistake, bodyweight itself is already quad killer!
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: 6:28 (old 6:23) / 5:44 (old 6:05) / 5:27 (old 6:39)
Sunday, July 15, 2012
Bodyrock.tv: Pretty Fly Exercise Challenge 2 and 6 week 6 packs Week 2 Ab Workout
Original workout from: Bodyrock.tv & Six Pack Factory
Pretty Fly Exercise Challenge:
10 min. AMPRAP
30 high knees skipping
10 knee hugs
I completed: 17 Rounds + 30 Skips + 4 knee hugs
Ab Workout
30 sec/30 sec for 3 rounds = 1 set
4 Sets:
Seated knee tucks
Side to side elevated crunch (legs on chair)
Jack Knives
Straight leg raises
Cross Crunch (legs on chair)
One leg jack knives
Pretty Fly Exercise Challenge:
10 min. AMPRAP
30 high knees skipping
10 knee hugs
I completed: 17 Rounds + 30 Skips + 4 knee hugs
Ab Workout
30 sec/30 sec for 3 rounds = 1 set
4 Sets:
Seated knee tucks
Side to side elevated crunch (legs on chair)
Jack Knives
Straight leg raises
Cross Crunch (legs on chair)
One leg jack knives
Workout Schedule: July 15-21
Sunday, July 15: Bodyrock.tv Pretty Fly Exercise Challenge & 6w/6p Abs Wk 2-Day 1
Monday, July 16: LovingFit Sunshine Pop WO
Tuesday, July 17: Upper Body Workout (my own) & Loving Fit Ab Core HIIT
Wednesday, July 18: OFF
Thursday, July 19: Bodyrock.tv Shake It 250 Reps
Friday, July 20: ZWOW#25
Saturday, July 21: Active Rest Day
Monday, July 16: LovingFit Sunshine Pop WO
Tuesday, July 17: Upper Body Workout (my own) & Loving Fit Ab Core HIIT
Wednesday, July 18: OFF
Thursday, July 19: Bodyrock.tv Shake It 250 Reps
Friday, July 20: ZWOW#25
Saturday, July 21: Active Rest Day
Saturday, July 14, 2012
Back on Track!
I'm back on track to my workout routine after 7 consecutive days of resting. Yup..7 consecutive days and I couldn't feel better! I enjoyed the time of resting but that doesn't mean my nutrition was off wagon! I actually ate 99% clean eating (paleo style - no grains, sugar and legumes).
My first workout to ease in back to my routine was Bodyrock.tv Damn Hot Body Workout and to my surprise I actually beat most of my old scores!
10 sec off/30 sec on for 36 rounds
Squat & Press Up (Right arm) with 10lbs dumbbell 7-7-7-7
Squat & Press Up (Left arm) with 10lbs dumbbell 6-7-6-6
Half burpee 11-11-10-10
One Leg Bridge (Right leg) 18-17-18-17
One Leg Bridge (Left leg) 18-18-18-17
Half burpee 10-10-9-10
Triceps Dips & Knee Raises 9-8 (I did one leg assisted dips) 12-14 (no dips)
One Leg Sit & Lift (Left leg) 21-18-20-20
One Leg Sit & Lift (Right leg) 20-20-20-23
Note: I decided to ditch the dips on 3rd and 4th round as I rather focus on my knee raise.
My first workout to ease in back to my routine was Bodyrock.tv Damn Hot Body Workout and to my surprise I actually beat most of my old scores!
10 sec off/30 sec on for 36 rounds
Squat & Press Up (Right arm) with 10lbs dumbbell 7-7-7-7
Squat & Press Up (Left arm) with 10lbs dumbbell 6-7-6-6
Half burpee 11-11-10-10
One Leg Bridge (Right leg) 18-17-18-17
One Leg Bridge (Left leg) 18-18-18-17
Half burpee 10-10-9-10
Triceps Dips & Knee Raises 9-8 (I did one leg assisted dips) 12-14 (no dips)
One Leg Sit & Lift (Left leg) 21-18-20-20
One Leg Sit & Lift (Right leg) 20-20-20-23
Note: I decided to ditch the dips on 3rd and 4th round as I rather focus on my knee raise.
Monday, July 2, 2012
6 Week 6 Packs Summer Challenge: Week 6 Day 1-6 (FINAL WEEK)
Original workout: Six Pack Factory
OMG before I know it, I am already at the FINAL WEEK of this 6w/6p Summer Challenge! So for this whole 6 days, I'll be doing the same workout so I'll just summarize everything in this one post and update it for the next 6 days. Easy enough.
Workout:
Set interval timer to 30 sec / 30 sec for 8 Rounds (total 4 sets each combo)
Combo #1:
DB Swings 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 1 30 seconds
Rest 30 seconds
Rest 1 minute
Combo #2:
DB Snatch 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 2 30 seconds
Rest 30 seconds
Rest 1 minute
Combo #3:
DB Push Press 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 3 30 seconds
Rest 30 seconds
Some modifications I might do: Use sandbag for the snatch so more like SB clean and press.
Day 1: Done!
Day 2: Done in reverse order (3-2-1) with 500 skipping warm up (4:18)
Day 3: Done in 2-3-1 order with some mini ab works (20 knee raise, 20 squats with Core split, 20 ball crunches with 10lb mini sandbag)
Day 4: TBA
Day 5: TBA
Day 6: TBA
OMG before I know it, I am already at the FINAL WEEK of this 6w/6p Summer Challenge! So for this whole 6 days, I'll be doing the same workout so I'll just summarize everything in this one post and update it for the next 6 days. Easy enough.
Workout:
Set interval timer to 30 sec / 30 sec for 8 Rounds (total 4 sets each combo)
Combo #1:
DB Swings 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 1 30 seconds
Rest 30 seconds
Rest 1 minute
Combo #2:
DB Snatch 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 2 30 seconds
Rest 30 seconds
Rest 1 minute
Combo #3:
DB Push Press 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 3 30 seconds
Rest 30 seconds
Some modifications I might do: Use sandbag for the snatch so more like SB clean and press.
Day 1: Done!
Day 2: Done in reverse order (3-2-1) with 500 skipping warm up (4:18)
Day 3: Done in 2-3-1 order with some mini ab works (20 knee raise, 20 squats with Core split, 20 ball crunches with 10lb mini sandbag)
Day 4: TBA
Day 5: TBA
Day 6: TBA
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