Bodyrock.tv: 8 Exercise Drill

Warm up: CBBC#2 (Cruel Butt Builder Circuit) by Bereta Heart
3 Rounds
8 Ice Skaters (each side)-keeping low
8 squat and butt kick (2 squats & 2 kicks count as 1 rep)
8 step up and back leg lift

Original workout: Bodyrock.tv

8 Exercises Drill
2 Rounds:
1. 30 walking lunges (SB)
2. 15 squats (SB)
3. 30 side lunges with dumbbells
4. 50 mountain climbers
5. 15 push ups
6. 30 steps up (alternating legs) (SB)
7. 30 backward lunges (SB)
8. 15 plank and rows with dumbbells

SB= 35lbs
Dumbbells= a pair of 8lbs

Time 25:02 (OLD 33:53 FROM 2010)

Upper Body WO and LovingFit Sharper Abs Challenge

Can't believe that today was my last day of LovingFit Sharper Abs Challenge, but I decided to keep this challenge as part of my daily warm up, although I might not do the entire 3 rounds. If I'm doing it everyday, 1 round should be enough until I could do more of those.

Then I did my own Upper Body WO

3 Rounds:
15 renegade rows (2 dumbbell rows in plank and 1 push up)
15 reverse body row (assisted 1 bent leg)
15 Sandbag push press
15 skull crushers
15 lateral shoulder raise
15 sandbag clean and press

Rest 1-2 minutes before starting the next round

Dumbbell: a pair of 8lbs - although I figured that they were way too light for renegade rows

Sandbag: 35 lbs

Round 1 11:42
Round 2 10:50
Round 3 10:12

LovingFit Sharp Abs Challenge and Cruel Butt Challenge Circuit #1

Started off today with LovingFit Sharp Abs Challenge (one more to go for this month!)

Then I did some lower body workout by one of my Facebook fitness pal, Bereta Heart - Cruel Butt Circuit Challenge (CBCC) #1:

3 Rounds:
10 SB back lunge and front kick (each side)
10 SB 2 side squats (keeping low the entire time, 2 side squats = 1 rep)
10 Bridge on the balance ball

LovingFit Tough Love Fitness Workout

Original workout: LovingFit

I had to modify the pull ups with reverse body rows.

Part#1:
10 Rounds:
3 reverse body rows (1 bent leg assited)
3 dive bomber with mini push up (I skipped the mini push ups)

Time 7:05

Part#2:
10 Rounds:
10 oblique climber jumps
10 dancing crab

Time 9:24

Home Brewed Lower Body Workout and LovingFit Sharper Abs in a Month Challenge

Started off with LovingFit Sharp Abs Challenge

Then I did my own brewed Lower Body Workout:
3 Rounds:
20 Sandbag Sumo Squats (35lbs sandbag)
20 Sandbag walking lunges (35lbs sandbag)
20 sandbag deadlift (45lbs sandbag)
20 balance ball bridge lift

Time 17:49

Upper Body ZWOW#1

Original workout: Zuzana Light

Inspired by ZWOW#1, since I already did my lower body yesterday, I took her ZWOW#1 and modified it a bit to be more upper body workout.

3 Rounds:
10 Dive bomber Push Ups
5 burpees
10 reverse body rows
5 burpees
10 Side plank lifts (each side)
5 burpees
10 chest lift
5 burpees

Time 18:20

LovingFit: Legs, Butt, Abs I'm Alive Workout & Sharper Abs Challenge

Sharper Abs Challenge done in timer style (5 sec off/ 1 min for 12 rounds)
10 minute AMPRAP:
1 min plank
1 min leg raises
1 min diagonal knee raises
1 min rest

Lower Body workout (LovingFit)

Part#1:
30 reps Dumbbell Swing, Star Leap & Low Squat with Side To Side Leg Lifts
30 reps Elevated plank and kick up (2 kicks counts as one rep)
30 reps Elevated Lunge & Bicep Curl (each leg)
30 reps Bag Clean, 2 squats & 1 overhead squat press ( the whole thing counts as one rep )
30 reps Bridges On The Balance Ball
30 reps Myostatic Crunch (crunch on a balance ball)
30 reps Toe Lifts

I used a pair of 8lbs DBs for all DB works and 35lbs sandbag for the bag part.

Time 29:27

Part #2:
Set interval timer to 15 sec/15sec for 8 Rounds (no break)
Jump Lunges
Side to Side Plank Jump

Tough workout, almost wanted to quit for the first part but I didn't! Second part was a killer as well - I only managed to do jump lunges on first round and the rest I had to do step back lunge as my sprained left ankle still acting up and didn't want to make it even worse.

LovingFit Sharper Abs in a Month Challenge

Original workout: LovingFit

3 Rounds:
1 min. plank
10 straight leg raises (hold 10th rep in about 10-15 sec if possible)
10 diagonal leg raises (or knee raises - hold 10th rep in about 10-15 sec if possible)

Then 20 minute skipping, completed 2,000 skips

LovingFit: Upper Body & Abs Break The Rules Workout and 10 minute skipping

Original workout: LovingFit

Complete this whole circuit:
20 reps Stacked Feet Push-Up & Side Plank Lift Combo ( both counts as 1 rep )
20 reps Weighted Sit Up & 4 Bicycles Combo ( both counts as one rep ) -with 10lbs mini sandbag
20 reps Steated Pull Ups & Push Up Combo ( both counts as one rep )
20 reps Crab Roll & 2 Reptiles ( both counts as one rep )
20 reps Legs Lift, Butt Lift & Toe Touch Combo( all three counts as one rep )
20 reps Pike Press & Dive Bomber Push-Up ( both counts as one rep )

Modification:
Instead of pull up I did seated pull ups

Time 27:06



10 minute freestyle skipping - completed 1100 skips

LovingFit: 399 Reps Lower Body Workout

5 minute dynamic warm up

LovingFit Sharper Abs Challenge
3 rounds:
1 minute plank
10 leg raises
10 diagonal leg raises

Lower body workout: LovingFit 399 Reps Lower Body Workout

7 Rounds:
15 reps SB half squat-squat-half squat-up
15 reps side lunge and Front Kick (Right)
15 reps side lunge and Front Kick (Left)
12 reps Stretching Spiderman Plank (elbow plank with side straight kick)

Time 26:48

Workout Schedule: Aug 19- Aug 25

Sunday, August 19: LovingFit 399 Reps Lower Body & Core Workout & LovingFit Sharper Abs in a Month Challenge

Monday, August 20: LovingFit Upper Body & Abs Break The Rules Workout & 10 minute freestyle skipping

Tuesday, August 21: Active Rest Day & LovingFit Sharper Abs in a Month Challenge

Wednesday, August 22: Complete Rest Day

Thursday, August 23: LovingFit Legs, Butt, Abs I'm Alive Workout & LovingFit Sharper Abs in a Month Challenge

Friday, August 24: Partial ZWOW#1 (Upper Body Part Only)

Saturday, August 25: Complete Rest Day

Dumbbell Upper Body Workout and LovingFit Sharper Abs in a Month Challenge

5 minute dynamic warm up

LovingFit Sharper Abs Challenge in a Month (modified into 10 min AMPRAP) - Set the timer to 5 sec off/ 1 min for 10 Rounds (ended up 10:50)
10 minute AMPRAP:
1 min plank
1 min leg raises
1 min diagonal knee raises
1 min rest (1 time only)

3 Rounds:
10 dumbbell press up (12lbs)
10 dumbbell front shoulder raise (8lbs)
10 dumbbell skull crushers (8lbs)
10 dumbbell shoulder lateral raise (shoulder fly) (8lbs)
10 dumbbell bent over rows (15 lbs)

Time 17:17

Light Lower Body Workout

My left knee is feeling a bit better and I found this website which gives exercise references for lower body workout that suitable for bad knees. Not like my knees are very badly injured but it might help me not going crazy for not being able to do any lower body workout.

5 minutes dynamic warm up

3 Rounds of:
1 minute plank hold (elevated, lifting legs and on balance ball)

Workout:
4 Rounds:
15 Sandbag Half Squat
15 Sandbag Chair Step Up (each side)
15 Side Leg Lift with ankle weights (each side)
20 Sandbag Calf Raise
20 Balance Ball Bridge Lift

Sandbag = 35lbs
Ankle weights = 2-3lbs

Time 30:31

10 minute freestyle skipping

I am beat!

Ladder Upper Body Workout & LovingFit Sharper Abs in a Month Challenge

Warm up:
10-1 of each:
Jumping Jack
Crunches

LovingFit Sharper Abs in a Month Challenge:
1 min plank
10 straight leg raises
10 diagonal straight leg raises

Workout:
Do 1-10 for each of exercise below:
Fist Push Up (went down on knees for last 3 rounds)
Reverse Body Rows with Straight Legs (assisted 1 leg for last 3 rounds)
Dive bomber push up
Push Press with 35lbs Sandbag

Time 28:02

TIME OFF

I had to deviate from this week workout schedule. First of all, yesterday already messed up with my workout schedule, so I decided to just do whatever I could handle at the time. One thing for sure, I will still be doing LovingFit Sharper Abs Challenge in a Month.

Anyway, my left knee is still not in its prime yet so I am gonna take it easy for any lower body workout.

Workout Schedule: Aug 12 - Aug 18

Sunday, August 12: LovingFit 399 Reps Lower Body & Core Workout & LovingFit Sharper Abs in a Month Challenge

Monday, August 13: My Own Upper Body Workout & 10 minutes freestyle skipping

Tuesday, August 14: LovingFit Sharper Abs in a Month Challenge

Wednesday, August 15: Rest Day

Thursday, August 16: Lower Body Workout (mashed up from ZWOW and LovingFit) &
LovingFit Sharper Abs in a Month Challenge

Friday, August 17: Upper Body workout (dumbbell workout) & 10 minutes freestyle skipping

Saturday, August 18: Rest Day

LovingFit: Electric Beat Workout

I deviated a bit from my workout schedule for this week but it's still upperbody workout :)

As part of the warm up I also incorporated LovingFit Sharper Abs in a Month Challenge.
3 Rounds:
1 minute plank
10 straight leg raises
10 diagonal leg raises (modified a bit to side knee raises)

Original Upper Body Workout: Loving Fit

Modifications:
Wheel Push Up - My right wrist was acting up on me so I modified it to just straight push up on my fists - did total 16 fist push ups

Pull Ups - did reverse body rows with a dip station, with straight legs

Core sliders - Did it with fist plank

Weighted crab - Did it with fist crab

Iso Reptile - Did 20 Elbow plank with side kicks

3 Rounds:
16 Fist Push ups
3 reverse body rows
10 core sliders with fists (plank position-slide legs in keeping back straight, slide out, then split and come back to plank position)
3 reverse body rows
10 side pike press (Right)
10 side pike press (Left)
3 reverse body rows
30 fist crab
3 reverse body rows
20 elbow plank with side kicks

Time 28:08

My modification video:


Tatianna's Original video:

LovingFit: Curvy Silhouette Workout

Original Lower Body Workout: LovingFit

I am nursing my left knees for a bit so I didn't go crazy with the weight here, only used 10lbs mini sandbag for all the weighted exercises and kept all the moves in a steady and controlled manner. For the Twisted Side Jump Lunge, I just did regular side to side lunges without the jump.

3 Sets of this interval training (15 sec off/ 1 min 5 sec on for 8 Rounds)
Weighted Sliding Side Lunge (Right Leg) 12-12-13
Semi One Leg Squat On a chair (Right Leg) 10-11-13
1 Leg Triceps Bridge (Right Leg) 14-15-15
Weighted Sliding Side Lunge (Left Leg) 12-12-12
Semi One Leg Squat On a chair (Left Leg) 10-10-11
1 Leg Triceps Bridge (Left Leg) 15-17-17
Weighted Sliding Side Squat, 1 knee up and Jump Up 12-12-11
Twisted Side Jump Lunge 13-21-24

My video:


Tatianna's original video:

Dumbbell Upper Body Workout & LovingFit Sharper Abs in a Month Challenge

Original upper body workout: Strong Life Fitness

Big thanks to Jullian aka Top Chef, one of active member on WarriorZ Facebook group for demonstrating this workout for me.

3 Rounds:
10 dumbbell shoulder press
10 dumbbell front raise
10 dumbbell shoulder lateral raise (shoulder fly)
10 dumbbell bent over lateral raise

Rest about 1 minute after each round.

BodyWeight 100 Workout & ZWOW#28 Bodyweight Bombshell Workout

ZWOW#28: Bodyweight Bombshell Workout (Zuzana Light)
10 minute AMRAP
20 dragon lunges (diagonal backward lunge and side kick -10 each side)
20 jump lunges
15 pike jumps
10 reptile push ups (2 knee tucks and 1 fist push up) - knee push up after 5 reps

Result 2 Rounds + 6 dragon lunges



Original Full Body Workout: World of Diets

20 Prisoner Squats
20 Pushups (fist push ups on toes)
10 Jumps
10 Inverted Rows (bent legs)
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups (fist push up first 5 and knees on the rest)
5 Chin-ups or Inverted Rows (did inverted rows with straight legs)

Time 8:16

Abs/Core: LovingFit Sharper Abs in a Month Challenge
3 Rounds:
1 minute plank
10 slow leg raise on a dip station
10 slow side leg raise on a dip station (did side knee raise instead)
Note: At 10th reps, hold the legs up for 10-15 seconds

Workout Schedule: Aug 5 - Aug 11

Sunday, August 5: ZWOW#28, 100 reps Bodyweight Workout, Loving Fit Sharper Abs in a Month Challenge

Monday, August 6: Active Rest

Tuesday, August 7: Dumbbell Upperbody Workout & Loving Fit Sharper Abs in a Month Challenge

Wednesday, August 8: Lower Body Workout (LovingFit Curvy Silhouette Workout) (TBA)

Thursday, August 9: LovingFit Electric Beat Upper Body Workout & Loving Fit Sharper Abs in a Month Challenge

Friday, August 10: Total body stretching (LovingFit)

Saturday, August 11: Rest

ZWOW#27: No Girly Workout & Bodyrock.tv Tight Jeans Booty Workout 6

Full Body Workout: Zuzana Light

Workout breakdown:
3 minute Overhead Squats (with 8lb dumbbell)

10 minute: (set interval timer for 1 min/1 min for 5 rounds)
3 Burpees every 1 minute (fist push up version)
Walking Lunges for the rest of the time (with a pair of 15 lbs dumbbell)

Overhead Squats 48
Burpees 30
Walking Lunges 90

My video:


Original Zuzana's video:


Cardio & Abs Workout: Bodyrock.tv
15 minute AMRAP
50 jump rope jacks
30 3 direction crunches (each crunch count as 1 rep)

Total 8 Rounds + 3 jump rope jacks - crushed my old time by 1 round!

My video (totally forgot to put music here)


Zuzana's original video:


BONUS: 10 fist push up burpee to complete 80 burpee challenge this week