Lower Body Workout at Home

It's time for interval style Lower body Workout. Haven't done it for a while so it's a little nice change from the usual circuit or sets.

Interval Training: 20 sec rest / 35 sec active – 24 Rounds

• KB kneel-stand-kneel (35 lbs. KB racked hold on right)(right) 7-8-7-7
• KB kneel-stand-kneel (35 lbs. KB racked hold on left)(left) 7-7-7-7
• KB swing 24-24-24-22
• KB backward lunge pulse (35 lbs. KB front hold)(right) 10-10-10-15
• KB backward lunge pulse (35 lbs. KB front hold)(left) 10-10-12-15
• KB swing (35 lbs.) 24-24-23-24

Then:
Plank hold Challenge (on elbow) - will try to hold as long as possible in proper form.
Result: 2:46

This time I paid attention on my plank form. Butt not on the air and kept straight body the entire time and tightened up my core!

Quick Abs Circuit and Recovery

Original workout: MadBarz.com

3-5 Rounds:

• 15 Star toe touches (each side) - will try to keep feet off ground all time
• 15 single knee hugs (each side) - will try to keep feet off ground all time
• 50 bicycle crunches
• 10 V Up Abs
• 30 regular crunches (will do on stability ball instead)
• 20 lying leg lifts - will try to keep feet off ground all time
• 1 minute jump rope (practicing double unders)

Rest 2-3 minutes between rounds / 10 sec rest between exercises

Then some mobility & stretching afterward.

Lower Body & Core Workout at Home

Set #1: 5 minute

• 8x KB Goblet Squat & Backward Lunge Combo (each side) – 35 lbs. KB
• 20x KB Romanian Dead Lift (each side) – 35 lbs. KB

30 sec Abs: Stability Ball crunches

Set #2: 5 minute

• 8x KB Step Ups (each side) 2x 15lbs. KB
• 15-20x KB stiff squat (35 lbs. KB)

30 sec Abs: Knee raises on a dip station

Set #3: 5 minute

• 20x elevated one leg glute bridge (each side)
• 15x SB deep side lunges (25 lbs. SB)

30 sec Abs: V Abs hold & do scissors

5 minute double under practice

It was a nice workout. I pretty much went from 1 set to exactly 30 sec Abs without break and only had about 10 sec break from the abs to another set. Fun workout set up for pressed in time and still got good sweat from it.

Tentative Workout Schedule: Jan 28 - February 3

Monday, Jan 28 – Lower Body & Core Workout (at home)
Set #1: 5 minute

• 8x KB Goblet Squat & Backward Lunge Combo (each side) – 35 lbs. KB
• 20x KB Romanian Dead Lift (each side) – 35 lbs. KB

30 sec Abs: Stability Ball crunches

Set #2: 5 minute

• 8x KB Step Ups (each side) 2x 15lbs. KB
• 15-20x KB stiff squat (35 lbs. KB)

30 sec Abs: Knee raises on a dip station

Set #3: 5 minute

• 20x elevated one leg glute bridge (each side)
• 15x SB deep side lunges (25 lbs. SB)

30 sec Abs: V Abs hold & do scissors

5 minute double under practice

Tuesday, Jan 29 – Recovery Day (maybe an ab circuits)

Wednesday, Jan 30 - Lower Body Workout (at home)
Interval Training: 20 sec rest / 35 sec active – 24 Rounds

• KB kneel-stand-kneel (right)
• KB kneel-stand-kneel (left)
• KB swing
• KB backward lunge pulse (right)
• KB backward lunge pulse (left)
• KB swing

Plank hold Challenge (on elbow)

Thursday, Jan 31 – Recovery Day

Friday, Feb 1 Upper Body / Back Workout (at home) – CN
3 sets of 3 Turkish Get Up (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:

• 3 sets 5 reps Reverse push up using dip station (semi straight legs and will try straight legs)
• 20x bicycle abs (each side)
• 3 sets 8-10 reps renegade rows (each arm – will progress the weights)
• 20x side elbow plank lifts (each side)
• 3 sets 10 reps dive bomber push ups
• 20x single leg lift & toe touches (each side – legs off the ground entire time)
• 3 sets 8 reps regular push up

Saturday, Feb 2 - 12 miles hike to Mount Wilson

Sunday, Feb 3 9am KB Class + HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds or until can’t do anymore!)

Sunday LBKC Kettlebell Workout

My upper back was a bit tight this morning, probably due to the toes to bar thing that I did yesterday.

I am so glad that today's workout was more on upper body focus. Perfection!

3 Rounds:

• 5x Windmill R/L
• 10x One Arm KB Swing R/L
• 10x One Arm Press R/L
• 10x One Arm Cleans R/L
• 10x Racked Backward Lunge Pulse R/L
• 10x One Arm Bent Over Rows R/L
• 1x Turkish Get Up R/L
• 10x One Arm KB Thrusters R/L

The Challenge here is not to put the bell down until the end of the circuit. With the exception of changing weights for Windmill and Turkish Get Up, we had to keep holding on the bells moving from one exercise to another.

Ok, for windmill, I could only do with 12lbs if I had to do 5 reps on each side. I started off with 15lbs and I knew it was a bad move, especially for my left side, which is not quite flexible as my right one. Plus my weak left arm!

Turkish Get Up I used 15lbs.

For the rest, I stick with 18lbs KB.

Then we did 4 sets of Pull Ups.
I did 10 reps for first 2 sets using the green band (60 lbs off bodyweight). Felt super easy.

So the last 2 sets, I changed to the red skinny band (about 50lbs off bodyweight?) and did chin ups. Did 3-4 reps each set.

Omg, I'm so happy that my pull up is getting better! That means my upper body starts to get stronger! I almost thought the green band wasn't the right one since it felt super easy!

Then I polished off the day with another HIIT Rowing - 1 minute rest/ 30 sec max effort for 8 Rounds. Totally wiped out! Not to mention my upper back was tight!

Self Saturday KB Workout at the gym

I wasn't aware there was no 9am KB class today. Did I just waste my commute to the gym? NOT AT ALL. The beauty of been working out alone at home for the past 1.5 year is I could actually put a workout together. It did take a little time for me to do since I wasn't quite prepared but one thing for sure, I've been planning to work on my legs!

I put this as I went thru.

Workout:
3x15 KB sumo deadlift (70lbs /32kg)
3x5 KB sumo deadlift (105lbs / 48kg)
3x5 toes to bar (on a pull up bar) - only got halfway through
3x15 KB Swing (35lbs to 44 lbs - 53 lbs)
20x elevated plank crossed knee tucks (each side)
3x10 KB Goblet squat (35lbs)
20x leg lifts

HIIT:
1 min rest/ 30 sec max effort - 8 rounds - skipping/ double unders
1 min rest /30 sec max effort -10 rounds - Rowing

Note: I need to keep in mind not to bend my legs when jumping for double unders. It put too much pressure on my hamstrings and calves.

Upper Body & Back Pre CN Workout

Guess what? It's Friday again that means I get to enjoy my carbs tonight! But before that, let's get into the workout business first, shall we?

3 sets of 3 Windmill (15lbs. KB) – switching only after completed 1 set on each side

Strength Training workout:
Set #1:

• 5-3-1 reps Reverse push up using dip station (semi straight legs, straight legs)
• 5-3-1 reps military press (with 2x15lbs KB)

20x side elbow plank lifts (10x each side)

Set #2:

• 5-3-1 reps elevated push up (on small couch, taller table, stability ball)
• 5-3-1 reps bent over row (started with 2x15 lbs KB, 20lbs DB, 25lbs DB)

20x single leg lift & toe touches (each side – legs off the ground entire time)

Bonus: 3 sets 10 sec L-Sit on the dip station



Notes:

• Need more work on my push ups for not letting my stomach sagging down
• Side plank lift - need to be a bit more on the side, especially my left side
• L- Sit- Working on to get those legs to be 90° angle!

Lower Body Workout

5 minute 35lbs. 2 hands KB Swing
Did 130 Swings

Strength Training workout:
Set #1:

• 10x reps KB Romanian Deadlift (35 lbs) R/L
• 10x SB side lunge (R/L)

20x V Up Abs

Repeat Set #1

Set #2:

• 10x KB stiff squat (2x15lbs KB)
• 10x KB backward lunge 2x15lbs KB (right/left)

20x V Ab hold & in and out leg (in & out count as 1 rep)

Repeat Set #2

Lower Body Workout

Mobility warm up

3 rounds circuit

• 3 reps Pistol Squats (each leg)
• 20x knee raise on a dip station
• 15 reps Romanian Deadlift (each leg) – with 35lbs KB
• 20x V Ab hold & in and out leg (in & out count as 1 rep)
• 15 reps stability ball glute bridge
• 20x elbow plank and side leg kick (each leg)

Time: 29:43

5 minute double unders practice

Quick Abs Workout & Mobility Stretching

Original workout: MadBarz.com

5 Rounds:

• 15 Star toe touches (each side) - will try to keep feet off ground all time
• 15 single knee hugs (each side) - will try to keep feet off ground all time
• 50 bicycle crunches
• 10 V Up Abs
• 30 regular crunches (will do on stability ball instead)
• 20 lying leg lifts - will try to keep feet off ground all time
• 1 minute jump rope

Rest 2-3 minutes between rounds / 10 sec rest between exercises

Then some mobility & stretching afterward.

Note: I only did 3 rounds as I started to feel exhausted and hungry!

The highlight: I FINALLY DID DOUBLE UNDERS! Not consecutive yet, but the idea of stringing 3-5 double unders in between singles really made me super happy!

Tentative Workout Plan (Jan 21-26)

Monday, Jan 21
Recovery Day (20 minute Abs workout & some stretching & mobility)
Abs:
5 Rounds (rest 2-3 min between rounds/ 10 sec between exercises)

• 15 Star toe touches (each side) - will try to keep feet off ground all time
• 15 single knee hugs (each side) - will try to keep feet off ground all time
• 50 bicycle crunches
• 10 V Up Abs
• 30 regular crunches (will do on stability ball instead)
• 20 lying leg lifts (will try to keep feet off ground all time)
• 1 minute jump rope

Tuesday, Jan 22 - Lower Body Workout (at home)
3 rounds circuit

• ? reps Pistol Squats (each leg)
• 20x knee raise on a dip station
• ? reps Romanian Deadlift (each leg) – with 35lbs KB
• 20x V Ab hold & in and out leg (in & out count as 1 rep)
• ? reps One leg elevated glute bridge (each leg)
• 20x elbow plank and side leg kick (each leg)

Wednesday, Jan 23 – Recovery Day
3 rounds circuit
Recovery Day (30 minute pilates from blogilates.com plus walking)
Thursday, Jan 24 Upper Body Workout (at home)
3 sets of 3 Windmill (15lbs. KB) – switching only after completed 1 set on each side

5 minute One Arm Half Snatch (15 lbs. KB) – switching every 5 reps

Strength Training workout:

• 3 sets 5 reps Reverse push up using dip station (semi straight legs)
• 20x bicycle abs (each side)
• 3 sets 8-10 reps KB alternative renegade rows (each arm – used 15 lbs. KB)
• 20x side elbow plank lifts (each side)
• 3 sets 8-10 reps double KB cleans & press up
• 20x single leg lift & toe touches (each side – legs off the ground entire time)
• 3 sets 8-10 reps regular push up

Bonus: 3 sets 10 sec L-Sit on the dip station

Friday, Jan 25 Lower Body Workout (at home) – CN
Strength Training workout:

• 3x ? reps KB Romanian Deadlift (35 lbs) – each leg
• 20x V Up Abs
• 3x ? reps stability ball hamstring curls
• 20x elevated plank knee tucks (each side)
• 3x ? KB stiff squat (35 lbs)
• 20x V up abs
• 3x ? KB side lunge (right/left)
• 20x elevated plank knee tucks (each side)

Saturday, Jan 26 9am KB Class + HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds)

Sunday, Jan 27 9am KB Class + HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds)

LBKC Sunday Kettlebell Workout

I was another lone warrior today at LBKC class but I won't complain! It was almost like a one to one training! Eric, my KB trainer modified the workout today so I focused more on my lower body, particularly hamstrings since I already worked my upper body yesterday PLUS my quads are still sore from Wednesday 35lbs Goblet Squats!

Workout:
3 Rounds:

• 8 reps One Arm Half Snatch (each side) - 18lbs KB
• 20x KB Swings (35lbs KB then 44 lbs. KB)
• 15x stability ball hamstring curls
• 3x Get Up- Sit Up (each side - 12 lbs.KB)

HIIT: 40 yards 230lbs. sled push - legs were jello in the end!

Post Carb Nite Upper Body Workout at the Gym

Post Carb Nite that means my glycogen tank has been filled up. Time to go beast mode! Gotta do HIIT in the end of weight training!

3 sets of 3 Windmill (each side- switching only after completed 1 set per side - 12 lbs. KB)

Super Sets of 3 (except abs moves)

• 3x5 Pull Up (palms facing away) (assisted with green band – 50lbs off my bodyweight)
• 20x elbow plank to plank (10 each side)
• 3x 6 KB One Arm Snatch & Press Up (15 lbs. KB each arm)
• 20x elevated plank knee tucks (each side)
• 3x 10 reps Push Up (regular)
• 20x hanging knee raises

Then HIIT Rowing (1 minute rest/ 30 sec on for 10 Rounds)

Carb Nite Leg Workout

Before I knew it, my 9^th Carb Nite is finally here again! Woot! That means HARD workout for big muscles prior enjoying my carb feast tonight!

Good thing for having a half day work on Fridays so I can go straight to the gym right after I got home.

Bummer the gym was closed so I pretty much wasted my half hour went back and forth and in the end I had to do my workout at home. Frantically I had to modify everything so it'll be suited to do at home and still intense.

One leg exercises to the rescue!

Here's what in my agenda today:

Lower Body Carb Nite Workout:

• 3x 20 reps One Leg Elevated Glute Bridge (each leg)
• 20x V Up Abs
• 3x 10 reps DB Romanian One Leg Dead Lift 35 lbs DB(R/L)
• 20x elevated plank knee tucks (each side)
• 3x 10 reps DB Kneel to Stand 35 lbs. DB (right/left)
• 20x V up abs
• 3x 15 reps One Leg Elevated Glute Bridge (each leg)
• 20x elevated plank knee tucks (each side)

Note: I didn't pre-determine the rep range nor the weights until I did the workout at the gym

Upper Body Strength Training at Home Workout

Back to my 4:30am workout again! After I had a little chat with Eric, my KB trainer and Debby, my nutritional coach, I've finally started to grasp the concept of programming a workout to reach a certain goal.

Long story short, it's not like I could just put a bunch of workout together randomly. I mean it's not a bad thing to do that once in a while but in the long run, it's better to always structure the workout properly.

As you might notice (or not), I've stopped doing any type of ZWOW, Bodyrock.tv or even LovingFit type of workout recently. I usually save those type on my non weight lifting days so it'll be more like a conditioning workout or a finisher if I feel like I still have energy left.

Ok enough lecture.

Now onto the workout!

UPPER BODY STRENGTH TRAINING
(3 Sets of each exercise with 20 reps of abs move in between exercises)

• 3 sets 5 reps Reverse Body Rows using dip station (semi-straight legs)
• 20x bicycle abs (each side)
• 3 sets 8-10 reps DB renegade rows (each arm) - 15lbs DB
• 20x side elbow plank lifts (each side)
• 3 sets 5 reps DB triceps kick back (each arm) - 10lbs DB
• 20x single leg lift & toe touch (each leg - legs off the ground entire time)
• 3 sets 8 reps regular push ups
• 20x bicycle abs (each side)

BONUS:
3 sets of 10 sec L-Sit on a dip station

LBKC Wednesday Workout

It was great to sleep in a bit in the middle of the week thanks for the free day off from work :) I think I should stick around in this job for quite sometime.

Anyway today's workout at LBKC
Part #1: 3 rounds circuit

• 10x Goblet Squat (used 35lbs KB)
• 6x One Arm Snatch & Press (each arm - with 12lbs. KB)
• 5x Elbow plank to plank (each side)
• 15x Hanging Knee Raise

Part #2: 3 sets of 10 triceps dips (used green band- 50lbs off bodyweight)

Part #3: 100x KB Swing (used 25lbs, 35 lbs and 44 lbs) - changed weight every 20 reps

Week of January 14-20 Workout Schedule

I haven't put up any workouts lately but it doesn't mean I'm just sitting on my ass. I just haven't got the time to sit down and type out everything.

Long story short, I had my usual KB workout at LBKC on Sunday.

Yesterday and today were active rest days. Basically I did yoga/stretching and pilate type of workout.

Anyway I'm thinking of putting an actual workout program that will help me achieve my fitness goal: strength and muscles.

Short term goal: improving my upper body strength.

January 14-20 Workout Schedule
Monday, Jan 14
Recovery Day (30 minute stretching/yoga plus walking)

Tuesday, Jan 15
Recovery Day (30 minute pilates from blogilates.com – 3 videos)

Wednesday, Jan 16 (DAY OFF FROM WORK = GYM TIME!!)
9am KB Class (workout will be something like Marianne’s KB conditioning workout)

Thursday, Jan 17
Upper Body Workout (at home)
3 sets of each of workout below (will determine rep range) – 20 abs in between exercises (bicycles, side elbow plank leg lifts, single leg lift & toe touches)

• Reverse push up using dip station
• DB Press Up (15 lbs. DB each arm)
• DB triceps extension
• Push Up (regular)

Friday, Jan 18
Lower Body Workout (at the gym in the afternoon)
3 sets of each of workout below (will determine range) – 20 abs in between exercises (elevated plank knee tucks, V-Ups)

• KB Deadlift (will use a pair of big KBs – weight will be determined)
• KB Goblet Squats (35lbs KB)
• Barbell Glute Bridge
• EZ Curl Bar Good Mornings
• KB Kneel to Stand (25-30lbs KB) right/left

Saturday, Jan 19
Upper Body/Back Workout (at the gym early morning 6-7am)
3 sets of 3 Windmill – each side

3 sets of each of workout below (will determine range) – 30sec -1 min. rest in between exercise or 20 abs in between – jack knives, side elbow plank leg lifts)

• Pull Up (palms facing away) (assisted with green band – 50lbs off my bodyweight)
• KB Press Up (15 lbs. KB each arm)
• Push Up (hands on KB)

Then HIIT Rowing (1 minute rest/ 30 sec on for 8 Rounds) OR sled push (if space permits)

Sunday, Jan 20
9am KB Class (workout will be like Marianne’s KB conditioning workout)

Then HIIT Rowing (1 minute rest/ 30 sec on for 8 Rounds) OR sled push (if space permits)

Myomytv Test Your Mettle Kettlebell

Original workout: Myomytv

Part #1: 15 sec off/ 45 sec on for 6 Rounds

• Thruster (right) 14-11 (18lbs. KB)
• Thruster (left) 11-11
• Two-Handed Kettlebell Swing 26-26 (44 lbs. KB)

Bridging Combo (in between each part)

• 3x Pull Ups (with thin green band)
• 10x Explosive Jump up
• 2x 35lbs KB 2 laps KB Farmers Walk (80 yards)

Part #2: 15 sec off/ 45 sec on for 6 Rounds

• Vertical Swing Burpee 7-6 (20 lbs. KB)
• Renegade Rows 10-13 (2x 26 lbs then 2x22 lbs KB)
• Side to Side step ups 29-30

(Bridging Combo)

Part #3: 15 sec off/ 45 sec on for 6 Rounds

• KB Kneel to Stand (R) 13-9 (25 lbs. KB)
• KB Kneel to Stand (L) 11-10
• Burpees 8-8

(Bridging Combo)

Then 3x20 Elevated One Leg Glute Bridge (each leg)

Self KB Upper & Back Workout

I am super happy that LBKC allows me to use their equipment even when I am not taking the class. I feel like a kid got thrown into a candyland! Well those colorful KBs resembles colorful candies, right?

But these are killer candies that will give me strength instead of sugar!

So I put together my own workout, focusing more on upper and back.

2 Rounds:

• 3x Turkish Get Up (each side - no switching) -15lbs. KB
• 30x KB Swing (used 35lbs KB then 44lbs. on 2nd round)
• 5x assisted pull up (used thin green band)
• 10x KB Goblet Squat (35lbs)
• 12x Military Press (each side) - 15lbs. KB

Rest 1 minute

3-5 minute Snatch Practice (about 10 reps each arm - 15lbs. KB)

Then I saw this crazy big KB (48kg = 105lbs) and couldn't help to do some deadlifts!

2x5 Sumo Deadlift (105 lbs.) - That was only 5 lbs shy from my 100% bodyweight! I was planning to do 3x5 but I think for now it was enough. My quads start feeling it now.

Post WO snack: steamed 4 egg whites + 1 serving Green Vibrance mixed with my cold tea.

GOOD WORKOUT!!

Lightweight & Bodyweight Workout

So I took 2 recovery days after that brutal Sunday workout at LBKC. On recovery days, I did some abs and core exercises plus yoga. It felt good to stretch out tight muscles.

Today's workout was decent, not too hard but not overly easy either. I was still dripping in sweat despite the cold morning.

3 Rounds:

• 15x Squat & upright rows (2x15lbs. DB)
• 30x elevated plank and leg lifts (each leg)
• 10x bent over rows (2x15lbs. DB)
• 20x knee raise on a dip station
• 50x deep side lunge (each leg)
• 30x alternative toe touches (each leg)

Rest 1 minute

Overall it took me about 30-45 minutes. With the exception of the abs/core, I didn't pre-determine the reps range for the weight lifting.

Post workout snack: 1 serving of Green Vibrance and steamed 4 egg whites.

LBKC Team Workout

We didn't go to the beach today because of the rain the night before. But the workout was still hard and long!

Part #1: Team workout (3-4 people)

• 300x bodyweight squats
• 400m (8 laps) 250 lbs. sled push
• 200x ring rows
• 100x medicine ball sit ups

Part #2:

• 50 KB Swing (24kg (52 lbs) male/ 16kg female (35 lbs.)
• 30 One arm KB Push Press (each arm) - I used 12lbs. KB
• 2 laps bear crawls
• 150 jump rope (singles) or 50 double unders - Did singles. I tried to practice DU and I might actually string 1 or 2 in between! Almost!

For team workout, the reps were divided among the team. I was so happy I could crank out 100 bodyweight squats all at once unbroken. It's something that I could be proud of because none others did that. Our team has 4 people but one lady couldn't do squats because of her knees so we had to divide 300 squats among 3 of us.

My other 2 teammates took turn after every 25 squats and I busted 100 unbroken straight. These are below parallel squats, not just 90 degree. But then when pushing sled, I was so dead haha. Good thing we could always switch around if one couldn't finish the lap. I got at least 1-3 lap for 250lbs sled. Then when it came to Ring rows, I was the WORST!!! I couldn't get pass 10 reps and even the 3rd time I did another 10, I barely could lift myself up! My upper body definitely need to catch up!

LBKC Lone Warrior KB Workout

Apparently I was the only one who showed up for LBKC 9am class! COOL, that means the trainer's attention will be on me 100%!

After some mobility warm ups, we spent a bit time to practice One Arm Overhead Squat, something that I dreaded for a little bit before he taught me how to progress slowly into it.

He made it more like a modified windmill which makes it a bit easier for me to follow. And since I am still learning this, I decided to stick with lighter weight for now.

4 Rounds:

• 8x One Arm Overhead Squat (each side - 12lbs KB)
• 15x Ab Tucks (hanging on the bar do knee tucks)
• 10x Bosu Push ups (with the round part of bosu on the floor)
• 12x Double KB cleans (2x15 lbs. KB)
• 12x Double Seesaw Rows (alt bent over rows) - each side (2x15 lbs.KB)
• 1 minute freestyle jump rope

Everything took me about 23 minutes.

Then we did glute bridge with a barbell. I did 3 sets.
1st set = 15 reps with 50 lbs barbell
2nd set= 20 reps with 60 lbs barbell
3rd set= 20 reps with 75 lbs barbell

Then I finished off on my own with HIIT Rowing (1 minute / 30 sec rest - 8 Rounds)

Tomorrow workout will be a fun one. We're gonna be doing it at the beach together with CrossFit people!

Upper Body Workout & Core

Ok I haven't got my KB yet (will do this weekend! Can't delay anymore!) but it's no excuse for not practicing some of the moves that I've learned, even though it's not my favorite.

In this case, that will be Windmill.

Workout:
3 Rounds:

• 3x Windmill (12 lbs. DB) - each side
• One Arm DB Swing (15-18 lbs. DB)
• Reverse Body Rows (on a dip station)
• Weighted Deep Side Lunge (25 lbs. SB)

Rest 1-2 minute after 1 Round

BONUS:
2 sets of dive bomber push ups (10-12 reps)

With the exception of Windmill, which I am still trying to get a hang on, I didn't predetermined the number of reps/range for the rest of the moves.

Results:
30x One Arm swing
10x reverse body rows
20x deep side lunge

Lower Body Workout

That evil sled push on Monday still took a little toll on my legs, especially my calves but this morning, I think I was more than ready to tackle my lower body!

Unlike the usual pre-determined sets, this time I did the opposite. I set up the weight then I did as many as I could before I started to hinder from the perfect forms.

Workout:

1. Romanian Deadlift (35lbs DB) (R/L)
2. 30x roll back and stand up (hands on chest)
3. Elevated glute bridge (R/L)
4. 30x elevated plank knee tucks (each side)
5. SB Squats (25lbs SB) - deep squats, butt below knees level

Here what I ended up:

• RDL (Romanian Dead Lift) 3x15 then 2x20 (each side)
• Elevated glute bridge 4x15 (each side)
• SB Squats 3x30

Great one! I seriously need to start getting kettlebell so I could start incorporate more olympic style moves that I've learned at the class!

30 minute Yoga and Light Stretching Plus MORE!

HAPPY NEW YEAR and welcome to the year 2013!

I am quite sore from yesterday's workout so today I decided to take it a bit easy. That doesn't mean I just sat on my ass the entire day and eating bon bons!

In the morning, while enjoying my hot tea, I did 30 minute Yoga and light stretching. Nothing super crazy, just basic poses starting off with 3 sun salutations, then:

• crescent pose
• prayer's twist
• warrior 2
• triangle pose
• twisted triangle pose
• warrior 3
• half moon
• twisted half moon
• cobbler pose
• twisted seated pose (forgot the actual name for it)
• camel pose
• cat stretch
• single hamstring stretch (each side)
• both hamstring stretch

I hold about 10 count slow breathing for each pose. Some poses I transition from one to another (from crescent pose to prayer's twist on the same side, warrior 2 into triangle poses, warrior 3 into half moon then twisted half moon for example). Some I transition back into downward dog etc.

Just a bit variety to loosen up my tight muscles, especially my upper back and hamstrings!

Then during the day, I did some house cleaning, vacuuming the entire house plus cleaning the tile floor area where I usually do my workout.

It was good to stay active and avoid being locked in front of the computer for the entire day! Plus I was quite busy in the first half morning doing some cookings.

FUN TIMES!