Stay Fit and Healthy

ATF: Calisthenic Workout, 50 Burpees for 50 Days Challenge Day 24, Bodyrocktv 100 reps sandbag sit ups

2012-01-29T20:13:00.000-08:00

Today was another mixed up workout day.

First of all, I warmed up by doing 30 burpees as part of 50 Burpees for 50 Days Challenge: Day 24.

Then I did Bodyrock.tv 100 reps Sandbag Sit ups Exercise Challenge, using 25lbs sandbag, finished in 12:16 - my arms totally dead. The first time I did this was using 15 lbs backpack.

Then I did 1 round of Angry Trainer Fitness Calisthenics workout and did beat some of my old scores. (will post later)

Yea I supposed I should do the entire 3 rounds, but I was super tired already and figured a longer workout doesn't always mean better.

Lastly wrapped up everything with the remaining 20 burpees.

Bodyrock.tv: Wish You Would Workout, 50 Burpees for 50 Days Challenge Day 23, Self Sandbag Strength Training

2012-01-28T17:00:00.000-08:00

Today I had more time to workout in the morning so I made sure to take full advantage.

First of all, I cranked up 50 burpees as my pre-workout activity to fulfill 50 Burpees for 50 Days Challenge Day 23.

Then I created my own sandbag strength training. Seriously, I just made up the entire circuit at the spot when I was doing it.

2 rounds:
10 sandbag bent over rows, clean, squat and press up
10 squat and sandbag pick up on shoulder (alt. sides)
10 sandbag overhead press
10 deadlift

For the first one, try to hold on the sandbag all the time even in between reps.

Next I finished up with Bodyrock.tv Wish You Would Workout.

10 sec off/50 sec on for 12 rounds
Burpee with Jump Tuck 11-8-7
Reverse Push Ups 14-11-11
Triple Plank Jumps with Jump up 11-12-13
Knee Raises 23-21-23

ZWOD 2

2012-01-27T19:37:00.000-08:00

3 Rounds for time:
5 Push ups + 2 Dumbbell Plank Rows + Dumbbell Press Up Combo
20 Half Burpee & Low Side Hops (alt. sides)
10 Crab to One Leg Push Ups (alt. sides)
25 Sit ups with bent legs

I used a pair of 8lbs dumbbells and finished in 15:16

Argh, so close to Zuzana's time (14:44)

I forgot to do 50 Burpees today so I will do it sometime tomorrow.

50 Burpees for 50 Days Challenge: Day 22

2012-01-26T19:59:00.001-08:00

Took 2 days off from any kinds of workout, except for walking to and from the bus stop to the office, climbing stairs from the subway station and sprinting to catch the train, today's burpee wasn't too bad. I still broke it into sets of 10 but I maintained proper forms and yes that included proper half squat and proper jump up, and proper deep push ups.

I'd say it felt pretty good!

Bodyrock.tv: Lose Yourself Workout 2 and 50 Burpees for 50 Days Challenge: Day 21

2012-01-23T08:59:00.000-08:00

Last time I did this was back in March 2010. Let's see how's everything.

Warm up: 20 burpees

Workout breakdown:
Set timer for 10 sec off/50 sec on for 16 rounds
1. Dive Bomber 10-10-8-9 (old :9-7-7-7)
2. Sandbag Squat (25lbs solid sandbag) & Lunge Back 10-10-9-9 (old:11-13-14-13 - 15-20lbs backpack)
3. Knee Raises 25-24-21-21 (old 17-17-18-17 -leg raises on floor)
4. Snowboarder 30-27-25-28 (old 30-27-25-28)

This time I did Knee Raises on a dip station and quite happy I could beat the old scores which I did leg raises lying down on the floor.

Did 10 burpees to wrap up and will do the remaining 20 burpees later today.

50 Burpees for 50 Days Challenge: Day 19

2012-01-21T21:45:00.000-08:00

Sigh..I've been feeling lack of energy to workout lately but good thing I have this 50 burpees per day to do so it makes me feel a bit better not being a total bum.

Although I didn't do any particular workout, I did some mini challenges such as 100 squats - a really good one too!

ZWOD 1

2012-01-20T17:03:00.000-08:00

OMG! Zuzana is BACK and I was really anxious to do her new workout that she posted on her YouTube channel after I got home.

3 rounds for time:
10 dive bombers
5 burpees
20 squats & side leg lift (each side)
5 burpees
10 side plank lifts (each side)
5 burpees
10 pistols (each side)
5 burpees

Time 28:47

I had to do the dive bomber push ups on my knees on 2nd and 3rd round and for pistols I had to alternate each rep between left and right. Apparently, even I still couldn't beat Zuzana's time (24:03) and she mentioned she hasn't been working out for the past 2 months. Anyway, I'm so happy she's back!

Bodyrock.tv: Turn me On Workout and 50 Burpees for 50 Days Challenge: Day 18

2012-01-20T16:57:00.000-08:00

Warm up: 30 burpees

Workout: Bodyrock.tv (more burpees!)
10 sec off/50 sec on for 12 rounds
2x Burpees + Jump Tuck + 10 straight punches 3.5-3-3
2x Burpees + Jump Tuck + 10 hook punches 2.5-2.5-2.5
2x Burpees + Jump Tuck + 10 hook and straight punches combo 2.5-2.5-2.25
2x Mid sit ups + 2x reach up sit ups 6-5.5-5.5

Note: I counted as sets

Wrapped up with 20 burpees

50 Burpees for 50 Days Challenge: Day 17

2012-01-19T16:44:00.000-08:00

My only workout of the day.

Bodyrock.tv: Bringing Sexy Back Workout and 50 Burpees for 50 Days Challenge: Day 16

2012-01-18T08:19:00.000-08:00

I did the entire 50 burpees as warm up to complete my 50 Burpees of the day.

Workout: Bodyrock.tv
10 sec off/50 sec on for 12 rounds
Burpee & Jump Up (I did Jump Tuck) 11-7-7.5
Single Crossed Toe Touches 25-25-25
Sandbag Squat + Press Jump Up (I only did Press Up) 20-16-20
10 Toe Taps + 10 Mt. Climbers on Ugi 4 sets+5 taps - 4 sets+5 taps - 4 sets+ 5 taps

Sandbag: 25lbs solid
I used backpack in place of Ugi ball.

Bodyrock.tv: International Love Workout and 50 Burpees for 50 Days Challenge: Day 15

2012-01-17T20:29:00.000-08:00

Did 20 burpees for warm up prior Bodyrock.tv workout.

Workout:
10 sec off/50 sec on for 12 rounds
Supergirl push up 13
Elevated push up & 2 knee tucks 7
Sandbag Squat & Press 19
Sandbag Clean, Press, Jump forward + 3 jump squats + jump back 3.5
Reverse push up (elevated or not) 10
Side plank jump + 2 Side Knee Tucks + 1 Jump Tuck 4
Sandbag Forward + Side Lunge + Knee Lift 5
Ugi push up + Press + 2 Sumo knee up 6
Triceps Dips (1 leg assisted) + Core Split 7
Sandbag Sit up
Sandbag Side shoulder lift + Squat + Switch 5
High Knees 170

Sandbag: 25lbs
A backpack was used to replace the Ugi ball.

Wrapped up with 10 burpees and did the last 20 in the evening after came back from work.

50 Burpees for 50 Days Challenge: Day 14

2012-01-16T18:40:00.001-08:00

I'd say this was my only workout for the day.

Bodyrock.tv: Set it Off Strength Training Workout + 6 Minutes Strength Training and 50 Burpees for 50 Days Challenge: Day 13

2012-01-15T16:05:00.000-08:00

Warm up: 30 burpees as part of my 50 Burpees for 50 Days Challenge.

Workout #1: Bodyrock.tv
3 Rounds of:
15 reps sandbag swing
15 reps sandbag upright rows (alt. sides)
15 reps sandbag squat Jump + press (I only did sandbag squat and press)
15 reps sandbag forward lunge, press up and side twist (only did lunge and side twist)

Time: 12:40

Workout #2: Bodyrock.tv
3 minutes Biceps Curl with sandbag 24 reps
3 minutes Bent over row with sandbag 42 reps

Sandbag: 25lbs (I just checked and always assumed it was 20lbs all this time!)

Wrapped up everything with 20 burpees to complete my 50 Burpees for 50 Days Challenge: Day 13.

Bodyrock.tv: Glory to Booty Workout (new 600 reps) and 50 Burpees for 50 Days Challenge: Day 12

2012-01-14T14:13:00.000-08:00

Warm up: 20 burpees

Workout from Bodyrock.tv
100 high knees skips
100 backward lunge & kick up with sandbag overhead (I hold sandbag in front of me instead) - 50 reps each leg
100 high knees skips
100 sandbag squats
100 high knees skips
25 sit ups
25 oblique v ups (left)
25 oblique v ups (right)
25 bicycle abs

Time: 21:55

Wrapped up with 30 burpees to complete my 50 Burpees for 50 Days Challenge: Day 12.

Bodyrock.tv: Hot Warrior Workout - 4

2012-01-13T19:24:00.000-08:00

Yea I know I already did my workout plus 50 Burpees in the morning, but I couldn't help it since today was half working day. I had too much adrenaline..lol!

So I picked Zuzana's workout: Hot Warrior. I've done this workout three times before but I had to modify the core exercise with something else since I didn't have the dip station. So this time, I did everything as RX!

10 sec off/50 sec on for 18 rounds
Forward/Backward Lunge Sandbag Lift (Left leg) 15-12-11
Forward/Backward Lunge Sandbag Lift (Right leg) 11-11-11
Core Splits 20-19-17
Dynamo Push Ups 10-9-10
Sleeping Crab (Left leg) 12-13-14
Sleeping Crab (Right leg) 12-13-13

This time I used an actual sandbag and it has 20lbs sand in there.

My scores might not beat my old record, but at least this time I did everything as prescribed, plus I'm pretty sure my push ups are a lot better than old one.

Bodyrock.tv: Good Feeling Workout and 50 Burpees for 50 Days Challenge: Day 11

2012-01-13T10:38:00.001-08:00

Warm up: 35 burpees as part of the 50 Burpees for 50 Day Challenge.

Workout: Bodyrock.tv
10 sec off/50 sec on for 12 rounds
10 High Knees + 10 Mountain Climbers 5
2 Jump Squats + 2 Push Ups + 1 Jump Tuck 3
2 Side Plank Jumps + 2 Plank Jacks 6
2 Push Ups + SB Clean + Press + Squat + Press 4
5 Jump Tucks + 5 Plank Jumps + Squat Hold 3
Reptile Push Ups + One Leg Lift (alt. sides) 6
Sandbag Jump Lunge + Press 10 (modified to backward lunge and press)
2 Side Jump Lunges + 2 Side Punches + 2 Jump Tucks 6
10 Good Mornings (with Sandbag) + 10 Jump Squats 1 set + 6 good mornings
10 Diagonal Elbow to Knee Jumps (each side) 4 sets + 5
1 Push Up + 1 Plank Jack 10
High Knees 170

Wrapped up everything with 15 burpees to complete my 50 Burpees per day requirement.

50 Burpees for 50 Days Challenge: Day 10

2012-01-12T20:06:00.001-08:00

Done after I got back from work and that would be my only workout of the day unless you counted walking to and from office to bus stop, climbing stairs at Metro stations.

Yea I'm a bit slacker today and wanted to sleep in a bit. But hey at least I didn't neglect my 50 burpees of the day!

ATF: Combination and 50 Burpees for 50 Day Challenge: Day 9

2012-01-11T20:28:00.000-08:00

I did 30 burpees as warm up and had to do the first 10 without push ups. For some reason, my energy was a bit low today. Burpees felt a bit draggy and my legs were on fire in a pretty short time.

Then I proceeded to Angry Trainer Fitness last part of 12 Days Workout Challenge- Combination.

I didn't get a chance to record this one because I was working out in early morning at 5 am and I was quite in short time. It also explains that I wasn't too keen with my performance. I wanna do this again next time when I have more time in hand, perhaps during weekend.

Part #1: 2 rounds of this entire circuit (rest 45 seconds in between round)
10 weighted squats & shoulder press (with 20lbs sandbag)
14 push ups & 1 knee tuck (alt.sides)
10 weighted deadlift (20lbs sandbag)
30 sec. sit ups
30 reps sandbag swing (20lbs sandbag)

Time 9:35

I rested for a minute then continued to the second part.

Part #2: 2 rounds of this entire circuit
15 weighted back lunge & biceps curl (each side) - I used a pair of 8lbs dumbbell
30 sec. sprint jump rope (I did high knees jump rope as fast as possible until I tripped)
Triceps dips until failure (I did 1 leg assisted dip with dip station until I could go more..mostly after 10 reps)
10 reps weighted side lunge with side lateral (each side)- I used a pair of 8lbs dumbbell but abandoned them in the end and just did side lunges
30 sec. box jump

Time 15:31

Then I finished off with 20 burpees (10 without push ups).

Bodyrock.tv: Fitness is Sexy Workout and 50 Burpees for 50 Days Challenge: Day 8

2012-01-10T20:38:00.000-08:00

So I managed to get up early and did 30 burpees as my warm up prior Bodyrock.tv: Fitness is Sexy Workout. This was one of Zuzana's older workout which I haven't tried before. It was super simple and just bodyweight only. *Sigh* I miss seeing Zuzana doing Bodyrock workout.

Workout: 5 sec off/25 sec on for 24 rounds
Low Jacks 29-21-24-20-22-22
Bicycle 25-25-27-25-27-26
Dancing Crab 17-15-16-15-15-15
Ninja Jump Tuck 5-5-5-5-5-5

Then I wrapped up everything with 20 burpees to complete my 50 Burpees per day for 50 Days Challenge Day 8.

50 Burpees for 50 Days Challenge: Day 7

2012-01-09T20:34:00.000-08:00

This was the only workout I did. Done after I got back from work.

50 Burpees for 50 Days Challenge: Day 6 and Adapted Wilk Fitness Sandbag Training

2012-01-08T08:51:00.000-08:00

I could declare that I managed to string 10 unbroken burpees before my legs started to give in and my forms started to get shabby. When that happened, I stopped, took a little break and string another 10 and so on. It was a good warm up anyway.

My knees felt a lot better than yesterday (less tight) but I wanted to give them more rest so today I focused on upper body strength training.

I adapted Wilk Fitness Sandbag Training by replacing the 20 forward/backward lunge with 20 reverse push ups instead.

So the workout looks like this:
5 rounds:
20 reverse push up or bent over row
20 around the world & side deadlift
15 biceps curl
20 good mornings

I only managed to do 3 rounds which took me 22:20

Original Wilk Fitness workout:

Bodyrock.tv: I Won't Give Up 400 reps Workout and 50 Burpees for 50 Days Challenge: Day 5

2012-01-07T11:05:00.000-08:00

50 Burpees per day for 50 Days Challenge: Day 5 - DONE!
I could say I started to be able to string unbroken 10 burpees (with push ups!) in a row. My goal for doing this 50 burpees per day for 50 Days is to improve my overall conditioning (doing good push ups with elbows close to body, proper jump up etc) so I won't time my 50 burpees for the remaining first week, two or until I could string 20 unbroken burpees in proper form? HA!

Then I picked one of Bodyrock.tv workout for my workout of the day: a mini time challenge.

4 Rounds:
75 High knees skipping
25 Knee raises

Time 7:23

I had to take it easy with my knees from One Leg Squat Bench from yesterday so for the time being I'd avoid any squats and lunges.

ATF: Functional Blast

2012-01-06T20:32:00.000-08:00

Original workout from Angry Trainer Fitness.

I know I've been slacking off from Angry Trainer Fitness 12 Days Christmas Fitness Workout. I think I should just said ATF 12 Days Workout Challenge instead as Christmas has passed and behind us already.

Anyway, I had to modify one of the move because I wasn't sure exactly what it was about. As usual I renamed some of the exercises for my own purposes only.

2 rounds:
15 Santana Plank (each side)
30 Mountain climbers
10 One leg deadlift (each leg) (I used 20lbs sandbag)
30 Bird Dog (alt. sides)
15 Sandbag squat and press up (originally Reverse Sitting but I had NO CLUE what it was)
15 medicine ball chop (each side) - I used 20lbs sandbag - not a good idea, should start off with a bit lighter weight.
30 jump squats
15 One leg squat bench (each leg)
15 plank triceps ups and down
15 Shoulder taps

Round 1: 19:38
Round 2: 18:52

A total workout took me around 38 minutes..YOWZA!

I rested a bit and then I did some strength training clean and press with 20lbs sandbag (5x5 then 3x5). Btw I'm LOVING this guy!

50 Burpees for 50 Days Challenge: Day 4

2012-01-06T15:20:00.001-08:00

Done for the day in early morning while waiting for water to boil. I didn't get up early enough to do the 50 burpees plus an actual workout. But good thing today was half day at work so I'm going to squeeze in the workout in the afternoon.

Bodyrock.tv: Bubble Butt Workout and 50 Burpees for 50 Days Challenge Day 3

2012-01-05T07:46:00.000-08:00

Today I did my 50 Burpees for 50 Day Challenge a bit differently.

I used the first 30 as my warm up prior Bodyrock.tv Bubble Butt Workout.

Bubble Butt Workout
30 Sumo Jump squats
26 taping push ups
15 Forward / Backward Lunge (each leg)
25 V-Ups
30 5 High Knees + Drop Down + Get Up
25 Leg Lifts
60 Mountain Climbers
25 Triceps Dips (1 leg assisted)
30 Skater Jump Lunges (alt. sides)
26 One Arm Push Ups (alt. sides) - on Knees

Time 14:57

Now I'm looking at it, seems like I didn't do the 5 high knees get up combo completely. I might only do 10 (totally forgot how many sets I supposed to do and I usually not wearing my spectacles while working out and in the dark it was quite hard) - Oh well, will do correctly next time and see if I still can come close to this PR.

After the workout, I did 20 Burpees to complete today's 50 Burpees. With the exception of the first 10, I did push ups on all of the burpees, including doing the side burpees.

50 Burpees for 50 Days Challenge: Day 2

2012-01-04T19:51:00.001-08:00

As usual I did 5 sets of 10.

Set 1: Burpees without push up (good for warming up in early morning)
Set 2: Burpees with push ups
Set 3: Burpees with push ups and front kick (instead of jump up)
Set 4: Burpees with dropping on my stomach and power up
Set 5: Same as Set 2

Time 6:08

50 Burpees for 50 Days Challenge: Day 1

2012-01-03T20:25:00.000-08:00

So I decided to do 50 burpees a day for 50 days Challenge. It could be all types of burpee variations. It can be all done 50 at once, or spread it out throughout the day, whichever works the best.

For today, I did 5 sets of 10 burpees.

Set 1-4: I did no push up burpees- and I did variations of burpees: side burpees, burpees with twist jump, burpees with starburst jump
Set 5: Regular burpees with push ups.

Time: 5:52

Bodyrock.tv: Fit Test

2012-01-03T20:22:00.000-08:00

So Bodyrock.tv is going to do some 30 Day Challenge and even had their schedule laid out. When I looked at it, it instantly reminds me of P90X exercise program (3 days cardio, 2 days strength training). Not to mention they even have a fit test on Day 1!

I'm not exactly following their 30 Day Challenge to the T, but I'm curious how's my current fitness level.

Set interval timer to 10 sec off/50 sec on for 7 rounds
Jump Squat 35
Push Ups 18
Burpee (no push up version) 14
High Knees 120
Jump Lunges 20 (Had to modify to backward lunge steps -legs were dead after high knees)
Jump Tuck 28
Sit Ups 24

Apparently I need lots of room improvement on my jump lunges!

Bodyrock.tv: I Want Your Sweat Workout

2012-01-03T20:17:00.000-08:00

Original workout: Bodyrock.tv

3 rounds:
20 Sandbag Clean and side to side half squat
20 breakdance push ups
20 diagonal knee raises
20 Twist jump squats

I finally got a real sandbag!!! Woot!!

Loaded it with 20lbs of sand and this was what I got when I did the sandbag cleans.

Time: 19:20

Self Bodyweight Challenge

2012-01-02T19:46:00.000-08:00

300 Squats
150 knee raises

I didn't time my time challenge. It was just a mini workout that I did in between house chores.

WilkFitness: Beach Bodyweight Workout

2012-01-01T11:00:00.000-08:00

Someone in Bodyrockers Facebook Group posted this workout video a while back and today was a good time to kick off this year 2012 with some time challenge bodyweight workout!

5 rounds:
20 front & back frog jumps (front + back = 1 rep)
10 push up jacks
10 dive bombers
10 back lunge and knee up (each leg)
20 side plank jumps
20 plank punch
10 monkey push up

I had to modify dive bomber push ups from my knees starting 3rd round and I gotta work on the plank punch without moving my upper back while doing the punch on plank position.

Time: 31:36

Well not quite a great time, but this determines me to work on my upper body strength more!

ATF Calisthenics Workout

2011-12-31T10:54:00.000-08:00

Original workout from: Angry Trainer Fitness

This workout Day #2 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. I wasn't feeling too energetic today so this full cardio workout was a great one to do. I modified it into a sort of interval workout (except for the jumping jacks) based on his original post.

3 Rounds of this entire circuit:
Do 100 Jumping Jacks then set the timer to 20 sec rest/ 1 minute on for 5 rounds for the ones below:
High Knees 117-184-174
Jump Rope 114-120-132
Burpees 10-10-10
Mountain Climbers 80-86-80
V-Ups 18-19-20

Take a little break then reset the timer and repeat everything until you did 3 rounds!

Bodyrock.tv: Rock Me , Feel So Good, Abs Bonus DOUBLE TRIPLE TROUBLE Workouts

2011-12-29T10:33:00.000-08:00

Original workouts from Bodyrock.tv

So here what happened. I woke up around 2:30 am for no reason and couldn't fall back asleep. After an hour later, I decided to get up and started to workout! Not only that, I did 3 workouts and doubled the rounds from its original to create about 20 minutes mashed up workouts!

Rock Me Workout: 10 sec off/50 sec on for 8 rounds
SB Low Jack 28-18
Elevated Push up & 2 Knee Tucks 8-8
SB front & back squat 12-12
SB overhead forward lunge and press 7-13

For SB low jack: mixed and matched using 20lbs backpack and only my bodyweight. Same thing with the Overhead Forward Lunge and Press combo.

Feel so Good Workout: 10 sec off/50 sec on for 8 rounds
Burpee & Knee Raise 7-7
One V Up & Dip Station Lift 7-7
1 Triceps dip & 1 Core Split 9-7
Elevated Reverse Push up 10-12

Dip station lift was tough. I had to modify it towards the end of the round by keeping my feet on the ground and just lift my bums. Did a modified triceps dips as I am not strong enough to do it with both my legs off the ground. I could do some elevated reverse push up but then had to do a regular one after a couple reps.

Feel so Good Abs Bonus Workout: 10 sec off/50 sec for 6 rounds
Circle Abs 29-25
Side Oblique V Ups (Left) 29-23
Side Oblique V Ups (Right) 25-23

If you're curious, I did record all of these with the exception of the first one because I forgot! My forms might not be the best but keep in mind that I was working out early morning at 4 am and I just rolled out from the bed.

Bodyrock.tv: Paradise Workout - TRIPLE!

2011-12-28T07:48:00.000-08:00

Original workout: Bodyrock.tv

After a little day off from working out yesterday, I tripled this 4 minute workout to give myself a total 12 minute of HIIT.

10 sec off/50 sec on for 12 rounds (originally 4 rounds)
Reptile Push Up With Leg Lift on the Ball or chair 15-10-12
SB Clean, Press Up & 3 Jump Squats 6-6-6
Alt. Forward/Backward Lunge & SB Twist (fwd+back counted as 1 rep) 4-9-9
High Knees Skipping 83-87-100

For reptile push up, I just did regular push ups from the ball and by 3rd round I ditched the ball and did push up from the floor. For lunge combo, I used 20lbs backpack but ditched it for the last 2 rounds as I had hard time balancing and keeping a good form.

Great sweaty morning workout!

ATF: Strength Workout

2011-12-26T11:56:00.000-08:00

Original workout: Angry Trainer Fitness

This workout Day #1 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. It's a nice change to mix and match my training to keep my muscles guessing. I modified some of the workout names for my own purposes.

3 Sets of:
15 Weighted Press
15 Weighted Santana Plank (each side)
15 Weighted Squats
15 Bent over Rows
15 Weighted Deadlifts

Rest for 30 seconds in between circuit.

For the weighted Santana Plank, I started off with 8lbs dumbbell but then my left side wasn't strong enough to do it so I had to scale it down to a dumbbell stick which is about 2.5 lbs. For the rest, I used 20lbs backpack.

Time: 21:54

And if you're interested, I recorded myself doing this workout. Who knows video editing could be quite fun :)

Bodyrock.tv: Christmas Day Abs Bonus - TRIPLE!

2011-12-25T19:39:00.000-08:00

Original workout: Bodyrock.tv

I've been sitting on my ass for almost the entire day..yeah sitting in front of my laptop browsing around, Facebooking, etc you named it. So when Bodyrock.tv posted their last 4 Christmas workouts, I was excited to see abs workout that I could do without much preparation. To make it worth more, I triple it to make it 9 minute workout instead of 3.

10 sec off/50 sec on for 9 rounds (originally 3 rounds)
Circle Abs 23-20-21
V Ups (Left) 30-26-22
V Ups (Right) 29-23-22

Bodyrock.tv: Get in Hot Stuff Workout - Triple!

2011-12-24T16:14:00.000-08:00

Original workout: Bodyrock.tv

I was super pumped up today that I made 4 minute workout into 12 minute interval and the 3 minute abs became 9 minute.

Part #1: 10 sec off/50 sec on for 12 rounds (Get in Hot Stuff)
SB clean, press up & 2 sumo knees up (20lbs backpack) 10-10-9
Ugi Chop (with 8lbs dumbbell) 18-18-21
Elevated dip station push up 13-13-11
Shoulder SB lift, back lunge & kick up (20lbs backpack) 8-8-8

Part #2: 10 sec off/50 sec on for 9 rounds (Kissable Abs)
Oblique sit up with raised arms 25-18-17
Weighted oblique twist bicycle** (with 8lbs dumbbell~~-pretty much similar to P90X mason twists~~) 37-46-43
Leg raise & core split combo 9-9-9

The oblique sit up with raised arms was super tough. After the first round, I had to modify it by keeping one of my foot down on the floor instead hovering the round the entire time. For leg raise and core split combo, after the first round, I had to do knee raise with core split and in the end I had to put my feet down after each raise.

**After rewatching the video again, I realized I didn't do the oblique twist bicycle correctly. I only did the way how P90X Ab Ripper X mason twist.**

Bodyrock.tv: Dragon Abs Bodyweight and Party Rock Workout

2011-12-23T21:02:00.000-08:00

First part was the bodyweight alternative from Dragon Abs workout and second part is from Party Rock workout with equipment.

Part #1: 10 sec off/50 sec on for 4 rounds
2 push ups & jump up (jump tuck or on a bench) 6
Starburst jump squat 20
Burpee and jump twist 8
Crossed leg push ups 12

Part #2: 10 sec off/50 sec on for 4 rounds
SB row, clean, press up, squat & press up (20lbs backpack) 6
Ugi Push Up (with backpack) 10
SB overhead, 1 forward lunge, 1 SB press & 1 jump lunge 4 (I totally messed up on this sequence)
Elevated leg reverse push up 11

Instead of the actual video, I finally put together videos of me doing the workout with "Bodyrock" Anthem music. Sorry for the blurry video on the first one - apparently the camera wasn't properly focused when recording.

Bodyrock.tv: Party Rock Bodyweight Workout

2011-12-22T20:46:00.000-08:00

Original workout: Bodyrock.tv

This is part of Party Rock workout that doesn't require any equipment. Perfect for someone like me who don't have enough time in early morning to workout before going to work.

Part #1: 10 sec off/50 sec on for 4 rounds
2 jump squats + 1 jump tuck + 1 jump lunge 6
Staggered push up & 1 knee side knee tuck 10
1 mountain climber & kick up (alt. side) 14
2 jump forward, 1 push up, 1 jump tuck & 2 jump back 3

Ab bonus: 10 sec off/50 sec on for 3 rounds
Weighted single toe touch & V-ups (with 20lbs backpack) 5
Core splits 15
Sleeping crab 11

Bodyrock.tv: Dragon Abs Workout & 3 minute ab bonus

2011-12-20T20:30:00.000-08:00

Original workout: Bodyrock.tv

It was an early cold morning and I was really in time crunch so I did first part workout with bodyweight only except for the 3 minute abs.

Part #1: 10 sec off/ 50 sec on for 4 rounds
2 Jump Squats (with or without sandbag) & 2 Push Ups 7
1 Sandbag squat (alt.shoulder), 2 push ups, 1 jump tuck 4
10 high knees & 10 mountain climber (with(out) sandbag) 6
Push Up & side knee tuck hold 8

Part #2: 10 sec off/50 sec on for 3 rounds
Bike Abs (keep feet above the floor all the time) 60
V-Up Abs on a bench 26
Weighted Sit up & Press Up (20 lbs backpack) 6

Bodyrock.tv: Pumped Up Kicks Workout

2011-12-19T17:11:00.000-08:00

Original workout from Bodyrock.tv. I modified the exercise names to make them easier and more descriptive for me.

Part #1: 10 sec off/30 sec on for 24 rounds
Frog jump & 2 push ups 5-4
High Knees Skipping 59-45
Clean, Press, Squat & Press (20lbs backpack) 4-5
High Knees Skipping 58-41
Around the world & squat (20lbs backpack) 5-6
High Knees Skipping 55-45
Jump Lunge & Twist (8lbs dumbbell) 8-7
High Knees Skipping 55-50
Elevated push up 8-9
High Knees Skipping 42-40
Leg Raise & Diagonal Knee Raise combo 7-5
High Knees Skipping 50-49

Part #2: 10 sec off/50 sec on for 3 rounds (3 minute Abs bonus)
Side Plank Crunch (Left) 18
Knee Raise 19
Side Plank Crunch (Right) 14

Ok instead of posting Bodyrock.tv video, I posted my video when doing this workout so next time I could see how I could improve my own forms!

Bodyrock.tv: The One That Got Away Workout & Sumo Squat Step Up Exercise Challenge

2011-12-17T21:50:00.000-08:00

With this extremely short workout, I can make any excuses for not working out, right?

Part #1: 10 sec off/ 20 sec on for 8 rounds
Mountain Climbers 55-45-37-37
Jump Lunges 15-15-15-15

Part #2: 10 sec off/50 sec on for 3 rounds
Elbow Plank & Leg Lift (alt.sides) 33
Reptile Push Ups 10 (my upper body is still sore from yesterday workout)
Elbow Plank & Leg Lift (alt.sides) 27

And I decided to do another exercise challenge to make today a complete workout with 100 reps Sumo Squat & Step Up Exercise Challenge.

Time: 18:36 (old: 19:46) - ok not much improvement, but could be because I sort of exhausted my legs from earlier workout.

Bodyrock.tv: Butt Fat Meltdown 2

2011-12-16T09:10:00.000-08:00

Another older workout, Butt Fat Melt Down, which I did back in May. Let's see how this goes!

Part #1: 5 minute interval training (5 sec off/20 sec on for 12 rounds)
Push Up & Side Pike Jump (alternating sides) 7-6-6-5-4-5 (old: 7-7-5-5-5-5)
Plank Elbow and Knee Tuck 12-12-11-12-12-12-12 (old: 12-12-12-12-10-12)

Part #2: 3 minute time challenge

Do 5 side to side half squat with Sandbag on shoulder, drop down and power up (I used my 25 lbs backpack)
I completed 13 sets (old 8 sets & 5 side to side squats)

Part #3: 5 minute interval training (5 sec off/20 sec on for 12 rounds)
Jump Squat 16-11-10-9-9-10 (old: 14-10-10-10-11-10)
Side Crunch (alternating sides) 9-10-10-10-10-10 (old: 10-11-10-10-9-9)

Extras: 10 Burpees

Bodyrock.tv: Whoop Ass Workout

2011-12-15T07:30:00.000-08:00

Original workout: Bodyrock.tv

No rest interval. Do free style skipping for every 40 sec and 20 sec of different type of strength training.

Workout: 40 sec/ 20 sec for 4 rounds (repeat the entire 4 min circuit 5 times)
Skipping (high knees) 60s-70s
Chin Ups (subbed with 1 leg assisted Dips) 5-6-7-6-6
Skipping (regular) 40s-50s
Push Ups 5-5-5-5-5
Skipping (scissors) 40s-50s
Reverse Push Ups 5-5-6-5-7
Skipping (jumping jack) 40s
Knee Raises 9-9-9-9-9

All numbers above are approximate. I didn't really count the skipping but roughly I remembered the range.

Bodyrock.tv: Triple X Workout

2011-12-13T07:54:00.000-08:00

Another old workout which I haven't done before. This should be interesting and looks like it's one of a long workout than the typical ones.

Workout:
Part #1- 10 rounds:
10 Snowboarder (alt. sides)
10 Backward lunge & Kick Up (Left)
10 Backward lunge & Kick Up (Right)

Time 14:29

Part #2 - 4 minutes time challenge:
Get ups (max reps)

Completed 46 unassisted.

Part #3 - 10 sec off/30 sec on for 12 rounds
One Leg Sliding Deadlift (Left) 10-8-7-8
One Leg Sliding Deadlift (Right) 9-8-8-7
High Knees Skipping 68-63-53-70

For the sliding deadlift, I used my 20lbs backpack and hold it against my back instead holding them like the way Zuzka did with her kettlebell.

Upper Body Strength Training

2011-12-12T20:33:00.001-08:00

Not much time to workout this morning so:

AM: 100 Knee Raises

PM: 100 Reverse Push Ups

Didn't measure the timer either!

Gave my legs some breaks before hitting hard again tomorrow!

Bodyrock.tv: Body on Fire Workout

2011-12-11T10:10:00.000-08:00

Ok finally I've decided to do actual Bodyrock.tv workout that involves pistols! Let's see how can I sustain in this workout!

Workout: 5 X (40 sec/40 sec (no rest interval) for 3 rounds)
Over and Under (from left to right) 40 seconds 10-11-10-11
Over and Under (from right to left) 40 seconds 10-11-8-10-9
Dancing Crab with Jump Up 40 seconds 6-5-6-6-7
Triple Knee Tucks 40 seconds 9-10-10-9-10
Pistol and Switching Leg (alt side) 40 seconds 4-3-3-4-3
Swimming Push Ups 40 seconds 7-8-7-8-8

Since there was no rest interval, all the numbers above were just approximate. I did try my best to memorize all of them in 1 round.

Extras: 10 Burpees

Bodyrock.tv: Bust It Out Workout

2011-12-10T12:25:00.000-08:00

A slightly different style workout, combining interval and time challenge workout. Unlike typical interval workout, this time it has longer rest and active time and there're prescribed amount of reps that we need to complete in each 4 minute time block.

Workout: 40 sec off / 4 mins on for 3 rounds
First 4 minute:
10 SB Jump Lunges (15lbs backpack) 40
10 Staggered Push Ups 32

40 seconds break

Second 4 minute:
20 Reverse Push Ups 42
10 Elbow Plank Side Hops 20

40 seconds break

Third 4 minute:
20 SB Jump Squat (15lbs backpack) 40
10 Dive Bomber Push Ups 17

Scores are total reps of each exercise.

I just realized it supposedly 20 jump lunges each round instead of 10..oh well!

Bodyrock.tv: Not Afraid Workout 2

2011-12-09T10:06:00.000-08:00

It's time to revisit Not Afraid Workout. Let's see if I could beat my old PR!

Workout breakdown: Do the entire circuit 2 times
Part #1: Crab Pike Press (3 minute time challenge)
P1 27 // P2 28 (old: 23 // 20)

Part #2: Interval Training (10 sec off/30 sec on for 6 rounds)
High Knees Rope
P1 66-61-53 // P2 65-53-53 (old: 43-33-53 // 55-40-45)

Burpee and Knee Raise on Dip station
P1 4-4-4 // P2 4-4-4 (old: 4-4-3.5 // 4-3-3.5) - did seated leg raises on the floor)

Part #3: Ninja Lunges (3 minute time challenge)
P1 16 // P2 18 (old: 12 // 14)

Extras: 10 Burpees & 5 Pistols (each leg). I've been slacking on practicing my pistols lately so I'm going to ease into it again.

Bodyrock.tv: Hot Quickie Workout

2011-12-08T08:02:00.000-08:00

An old workout from Zuzana which unfortunately doesn't have the breakdown on the site, so I just put the reps based on what I saw from the video (the first half was uncut so I assume it represents the actual reps for each move).

Workout: Do as many rounds in 15 minutes
5 jump lunges
5 reverse push ups
5 jump squats
5 push ups

Result: 14 rounds + 3 Jump Lunges

I did this workout without any warm up due to time constraint. In the end it was still a good workout, wish I could push myself a bit more (as I always tell myself AFTER the workout ended).

Bodyrock.tv: Damn Hot Body Workout

2011-12-07T07:40:00.000-08:00

Original workout from Bodyrock.tv. This one surely looks brutal!

Workout: 10 sec off/30 sec on for 36 rounds (or could do 9 rounds then repeat after a short break)
Squat & Press Up (Right arm) with 15lbs dumbbell 6-6-6-6
Squat & Press Up (Left arm) with 15lbs dumbbell 6-5-5-5
Half burpee 9-9-9-9
One Leg Bridge (Right leg) 13-15-15-15
One Leg Bridge (Left leg) 16-18-19-16
Half burpee 9-9-8-8
Triceps Dips & Knee Raises 6-7-6-6 (I did one leg assisted dips)
One Leg Sit & Lift (Left leg) 19-20-19-18
One Leg Sit & Lift (Right leg) 19-20-21-19

I did the entire 36 rounds nonstop and afterward I did 10 burpees for finishing up.

Bodyrock.tv: Tight Jeans Booty Workout 5

2011-12-06T20:06:00.000-08:00

Although I did Tight Jeans Booty workout couple times before (see here, here and here), my goal is to beat to the one I did back in January since it was the only time I did it as prescribed.

Workout breakdown:
Set 15 minutes countdown on the timer and do:
50 reps jump rope jacks
30 reps three directions crunches (each crunch count as 1 rep)

My scores: 350 jump rope jacks & 196 crunches (old 300 jump rope jacks and 162 crunches)

Bodyrock.tv: 1000 reps Workout

2011-12-04T11:47:00.000-08:00

It'll definitely rain of sweat after doing this 1000 reps workout! I renamed some of the exercise to help me remember it better.

Workout: 10 rounds of this entire circuit
10 half burpees
10 SB squat jump (20lbs backpack)
10 push ups
10 toe touches
10 triceps dips (I did 1 leg assisted using dip station)
10 jump tucks
10 elbow plank jacks
10 jump lunges
10 leg lifts
10 plank jumps

At end of round 5, I was at 25:54. Hm, not bad.
Round 1-5 I still used 20 lbs backpack for squat jump. Round 6-7, I used the bag halfway and bodyweight halfway. Round 8-10, I just did bodyweight for the jump squats.

One important thing: I noticed I wasn't out of breath that much by breathing thru my nose and kept my mouth close the entire time! Apparently, it helped me to power thru the entire workout without being too exhausted!

I finished the entire 10 rounds in 54:57

Workout Schedule: Dec 4-10

2011-12-03T12:24:00.000-08:00

Bodyrock.tv: It Will Rain Sweat (1000 reps) Workout

Bodyrock.tv: Tight Jeans Booty Workout (PR 1)

Bodyrock.tv: Hot Quickie Workout

Bodyrock.tv: Damn Sexy Body Workout

Bodyrock.tv: Not Afraid Workout (PR 1)

Bodyrock.tv: Bust It Out Workout

Bodyrock.tv: Ab Blitz Workout

2011-12-03T10:10:00.000-08:00

Now that I already sort of "mastered" jump rope exercise, it's time to tackle this workout! Lots of skipping, I'd tell ya!

Workout:
500 high knees skipping
30 leg lift, star crunch, butt lift
500 jump rope jack
25 side plank lifts (each side)
500 jump rope scissors
25 one leg bridge, leg lift, toe touch

Time 27:52

Bodyrock.tv: One Legged Gypsy Workout

2011-12-02T09:34:00.000-08:00

An old workout which I haven't tried ever, one legged of everything! :)

Warm up: 4 minute interval skipping (10 sec off/20 sec on for 8 rounds)

Workout: Complete as many round within 16 minutes
25 One Leg Wall Sit (each leg)
10 One Leg Crawl (each leg)
25 One Leg Sit Up (each side)
25 One Leg Deadlift (each leg)

For One Leg Deadlift, I had 8lbs dumbbell so I didn't raise my hands above my head- next time I should do that.

Just like Zuzana, I was only couple reps away to complete 2 rounds before the time ran out (the timer went off when I was at my 8th reps of Left leg deadlift-the last one)

Bodyrock.tv: Look Hot in Your Undies Workout

2011-12-01T07:54:00.000-08:00

Another brutal workout from Sean.

Workout: 10 sec off/50 sec on for 12 rounds
Keg Press with SB 14-11-12
Plyo push up with SB 12-10-11 (2nd & 3rd halfway modified to side to side push up)
Ninja jump, SB press up and jump tuck 5-5-5
Burpee & Knee Raises 6-6-6

SB= 20lbs backpack

Bodyrock.tv: Bombshell Butt Workout 2

2011-11-29T07:48:00.000-08:00

I did this workout not too long ago..let's see if I could beat at least 1 or 2 reps from the old ones.

Workout:
Part 1: 10 sec off/30 sec on for 15 rounds
Jump Twist & Pop (orig. Ugi Jump Twist & Pop) 15-13-14 (old 8-7-7)
Reverse Push Ups 11-10-10 (old 11-10-10)
Side Lunge Twist (20 lb backpack) LEFT 11-8-9 (old 8-8-8)
Side Lunge Twist (20 lb backpack) RIGHT 10-9-9 (8-9-9)
Plank Jacks (orig. Ugi Plank Jacks) 26-23-30 (22-26-24)
I had to do them with my hands because I had bad elbow burns from another plank scissors before.

Part 2: 5 minute challenge
6 regular push ups (orig. One Arm Push Up with Ugi)
12 regular jump lunges (Orig. Ugi Jump Lunges)

I completed 6 sets + 3 push ups and 6 sets of Jump Lunges (old 6 sets of push ups and 5 sets + 8 jump lunges)

Extras: 10 Burpees

MDA WOW: Don't Drop It Workout (Modified)

2011-11-28T07:36:00.000-08:00

Originally I'd do this workout as prescribed but then I decided to modify it a bit. My 25 lbs backpack just doesn't have handles that are comfortable enough to do the cleans.

So here what I did instead:

Complete 3 cycles, without putting the weight down:
6 Presses
6 Squats
6 Bent Over Rows

Then with similar sequence and method (6-6-6 without putting my weight down in between sets), I continued with bodyweight strength training:
Leg Raises
Reverse Push Ups
SB Squats (25 lbs backpack)
Diagonal Knee Raises
Pistols (each leg)

Bodyrock.tv: Hot Body on Me Workout

2011-11-27T15:59:00.000-08:00

A new Bodyrock.tv workout withe a new host who has some striking resemblance to our favorite Zuzka. Still she's not Zuzka, although she is also a personal trainer and you could totally tell from her forms.

Workout: 10 sec off/ 50 sec on for 12 rounds
SB squat & side leg lift (20lbs backpack) 24-17-17
Reverse 1 leg push up 13-12-12 (2nd & 3rd round did modified for last half reps)
3 Pike Presses & 5 Ski Jump Over the SB 3 - 2 + 2 jumps - 2 + 2 jumps
SB Star Plank 8-11-12

Extras: 5 Burpees, 10 leg raises, 10 triceps dips (1 leg assited), 5 pistols (each leg)

Workout schedule: Nov 27- Dec 3

2011-11-26T15:17:00.000-08:00

Bodyrock.tv: Hot Body on Me Workout

Bodyrock.tv: Bombshell Butt Workout (PR 1)

MDA WOW: Strength Training: Don't Drop It

Bodyrock.tv: Ab Blitz Workout

Bodyrock.tv: One Legged Gypsy Workout

Bodyrock.tv: Look Hot in Undies Workout

Bodyrock.tv: Extreme Workout Challenge

2011-11-26T13:40:00.000-08:00

A very old workout from Zuzana from 2009 which I don't usually look into. Since I know that I could already skip, lunge and squat properly, it's time to tackle this!

Workout: Complete 2 rounds (or 3 if I could handle it)
300 high knees skipping
20 burpees
40 backward lunge & kick up

I completed 2 rounds in 17:59. Next time I came to this, I'll try to beat this time and then it might be the time for me to complete 3 rounds. :)

Bodyrock.tv: You Da One Workout

2011-11-25T14:07:00.000-08:00

I do notice these newer workouts with Sean are a lot more intense and harder! You Da One is not exception!

Workout: 10 sec off/ 30 sec on for 18 rounds
Surfer Kick Outs (plank jump and jump twist) 11-12-11

Running Man Press (SB clean, squat & press up and do 5 mountain climbers as 1 rep) 3-4-4
(with 20lbs backpack)

Kick Press-Left Leg (SB press up and lunge back) 8-7-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Kick Press-Right Leg (SB press up and lunge back) 7-8-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Press Jack (Do Jumping jack holding SB in front- half squat everytime feet apart)
8-6-5 (20 lbs backpack)

3 Point Abs (Do 2 diagonal knee raises + 1 leg raise) 4-4-4

My Own Time Challenge Workout

2011-11-24T14:33:00.001-08:00

Happy Thanksgiving to the ones who are celebrating in the US. I made up my own workout today and it was great!

Workout:
Do at least 2 or 5 rounds
1 minute double unders (I did my best to do single-under-single rhythm)
20 leg raises on a dip station
20 weighted squats (I used 20lbs backpack)
20 reverse body rows (aka reverse push ups) - try to do them with both legs straight or 1 bent leg (I did 1 bent leg in the beginning and had to modify to both bent legs)

I completed 3 rounds in about 15 minutes.

Too easy? Then Do 5 rounds! Use more weight for the squats, straighten both legs when doing the reverse body rows or even better do strict pull ups instead!

Extras: 15 pistols (3 sets of 5 each leg)

Bodyrock.tv: Run the World Workout 2

2011-11-22T14:27:00.000-08:00

Another older workout revisited.

Workout:
Part #1: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Back Lunge and Side Lunge (Right leg) 14-9-9 (old: 15-9-9)
Back Lunge and Side Lunge (Left leg) 8-8-9 (old: 11-10-8)

Part #2: 4 minute time challenge
Crazy Cali Exercise (Start with back lunge, jump up, plank, dynamo push up and up)
22 sets (old: 23 sets)

Part #3: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Side Crunches (Right) 22-20-14 (old: 21-15-15)
Side Crunches (Left) 21-17-18 (old: 20-15-15)

Bodyrock.tv: You Make Me Feel Workout

2011-11-21T07:28:00.000-08:00

Original workout from: Bodyrock.tv

Workout: 10 sec off/50 sec on for 12 rounds
Ninja Jump Tuck 11-9-9
Sandbag Combo (20lbs backpack) 6-7-7
6 high knees & Crossed Knee Push Ups 5-4-4
Plank Jacks (on hands) 22-32-36

Note: Next time I might try plank janks on elbows as it might be more advance than being on hands.

Bodyrock.tv: Prison Cell Workout

2011-11-20T11:03:00.000-08:00

I can't believe there are couple Zuzana's older workouts that I've missed, including this Prison Cell Workout. The best part of it, no equipment needed besides the timer itself.

Workout: 4 rounds
30 walking lunges
10 prisoner's burpee (1 rep= 2x (1 push up, 2 knee tucks) + jump up)
30 kick over a chair (1 rep = 1 kick on one leg followed by other leg)

Time 20:36 (prisoner's burpee was tough!)

Workout schedule: Nov 20-26

2011-11-19T15:01:00.001-08:00

It's Thanksgiving week in the US but it's no excuse for not working out! Even yet, it's the BEST time to workout as I will have day off from work so I could sleep in a bit!

Bodyrock.tv: Prison Cell Workout

Bodyrock.tv: You Make Me Feel Workout

My Own Workout:
2 rounds of:
1 min Double Unders (single-double-single rhythm)
20 leg raises
20 squats (with 20lbs backpack)
20 inverted body rows (aka reverse push ups) with extended legs as much as possible (or 1 bent leg)

Extras: 15 pistols (each leg)

Bodyrock.tv: Bombshell Butt Workout (PR 1)

Bodyrock.tv: You Da One Workout

Bodyrock.tv: Extreme Workout Challenge

Bodyrock.tv: Run the World Workout (PR 1)

Bodyrock.tv: Sexy Time Abs Workout

2011-11-19T13:28:00.000-08:00

Another new workout which was quite challenging that even I had to modify it down a bit. Jump lunges are still hard enough for me even doing it without any additional weight. I think I'm going to stick with doing bodyweight jump lunges until I could execute them 20 consecutive reps perfectly before adding extra weight.

Workout: 10 sec off/ 50 sec on for 12 rounds
Scissors with Sandbag & Knee Twist (no weight for me) 7-7-7
Ugi Plank & Hip Thrust (used 15lbs dumbbell) 10-10-10
Triple Plank Jumps (everytime I jump back or side count as 1 rep) 20-21-20
Ugi Toss (I only did 15 lbs dumbbell press up) 20-22-22

Extras: 10 sec off / 50 sec on for 3 rounds
Push Up Crawl 13
Ninja Jump Tuck 10
Push Up Crawl 11

MDA WOW: Unilateral Engagement

2011-11-18T14:13:00.000-08:00

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 20lbs backpack for the lunges, deadlift and 15 lbs dumbbell for the rest.

Time: 19:29

Extras: 15 pistols (each leg)

Bodyrock.tv: Hot Beastie Workout

2011-11-17T08:19:00.001-08:00

Another new workout which got me excited but at the same time it was a bummer because ~~I set the interval timer wrong AND~~ I MISSED one of the move (the Dips)!

To make it up, I did an extra round for everything.

Workout: 10 sec off /50 sec on for 15 rounds
Front Squat (with 20lbs backpack) 20-17-1917
Reverse Push Up (bent legs) 15-13-11-11
SB push up, squat & press up 6-5-5-5
SB sit up 10-10-10-11

Note: For SB push up combo, my 20 lbs backpack was a bit rounder and bulky so I had to step back a bit everytime I did the push up or I couldn't push myself all the way down, plus I think I forgot to do the squat before the press up.

Next time I am making sure to do the DIPS before the SB sit up!

MDA WOW: Max Effort

2011-11-15T08:08:00.000-08:00

Original workout from Mark's Daily Apple.

Everything needs to be executed in proper forms.

Max. Efforts of (2 mins rest in between each 5 minute block)
5 minutes reverse push ups (bent legs) 9 sets of 5
5 minutes push ups 8 sets of 5
5 minutes squats (with 20lbs backpack) 9 sets of 10

Bodyrock.tv: Good Feeling Workout

2011-11-14T07:22:00.001-08:00

For some reason I am always more excited to do a new workout instead of going thru the older ones. Maybe because I don't have the pressure to beat my older scores? Hmm..

Workout: 10 sec off/50 sec on for 12 rounds
Ugi Punch (I used 8lbs dumbbell) 40-32 (I only hold the DB halfway 2nd round)
Frog Burpee (more like plank jump fwd/back) 23-21
SB Side Forward Lunge (Left) - (SB on LEFT side, lunge with Right leg) 9-8
SB Side Forward Lunge (Right) - (SB on RIGHT side, lunge with Left leg) 9-9
Sumo Push Ups 14-13
Diagonal Knee Raise 18-17

Workout Schedule Nov 13-19

2011-11-13T10:51:00.001-08:00

I know, I know I haven't been pretty good sticking with my own workout schedule but I did my best!! This week I'm catching up with the new workouts instead going for the older ones. My new workout approach for this week would be 3 days Bodyrock workouts and 2 days of bodyweight strength training.

Bodyrock.tv: Good Feeling Workout

Bodyrock.tv: Hot Beastie Workout

Bodyrock.tv: Sexy Time Abs Workout

2 days of Bodyweight Strength Training Workouts from Mark's Daily Apple:

MDA WOW: Max Effort

MDA WOW: Unilateral Engagement

Bodyrock.tv: Hot Body Workout 2

2011-11-12T17:03:00.000-08:00

This is another one of Zuzana's older workout, which I haven't tried since May.

Workout breakdown:
Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 62-53-47 (old 59-50-50)
2. Reptile Push Up 17-15-13 (old 12-10-11)
3. V-Crunch 42-36-37 (old 39-37-36)
4. Prisoner Squat 35-33-32 (old 32-33-31)
5. Hanging Knee Raises 22-21-22 (old 19-18-18 did leg raises on the floor)

Extras:
10 Burpees
Bodyweight strength training (1 leg assisted dips, extended legs reverse push ups, push ups)

Bodyrock.tv: Killer Body Workout 2

2011-11-11T15:47:00.000-08:00

It's time to beat my old scores from Killer Body Workout aka Happy Halloween Workout :) which I did in May.

Workout breakdown:
Do min. 3 rounds (5 rounds max) this entire circuit
12 reps rolling jump tuck
25 reps Oblique V-ups (each side)
20 reps jump lunges
20 reps one leg bridge to crunch (each side)

I completed 3 rounds in 19:59. (old: 3 rounds in 18:44)
Yeah I know I didn't beat my old time, so apparently I'll try to keep doing 3 rounds until I could do this without much struggles. Initially I was going to do 5 rounds but towards 3rd round, I was kinda pooped out already.

This workout focuses on lower body and abs.

Bodyrock.tv Set Fire to Your Abs Workout

2011-11-10T11:32:00.001-08:00

No workout yesterday (I could use a little break) but today I came in strong! I know this workout wasn't in my this week workout schedule, but I couldn't help myself for not doing it. :)

Workout: 10 sec off / 50 sec on for 15 rounds
Sandbag Sumo Squat & Knee Up (20 lbs backpack) 21-18-18
Dive Bomber 10-9-8
Sandbag Step Up (Left) 15-15-14
Sandbag Step Up (Right) 15-15-13
Knee Raises 22-21-20

Extras: 10 sec off/50 sec on for 3 rounds
Sandbag 2 pulse squats & swing around (20 lbs backpack) 9
Burpees 8
Butterfly Ab Crunches 20

Strength and Cardio Training

2011-11-08T11:27:00.000-08:00

Not exactly a Bodyrock.tv workout but it still delivered quite a kick ass workout for me.

Strength Training (bodyweight only or add weight for more challenge)
5x5 (5 sets of 5)
Leg Raises on a dip station or pull up bar
Triceps Dips on dip station (I did 1 leg assisted)
Pistols (each leg)

Cardio Training: 10 sec off/20 sec on for 8 rounds (4 minute interval training)
High Knees Jump rope

I didn't record any scores today. Maybe next time I should.

Bodyrock.tv: I'm Sexy and I Know It Workout

2011-11-07T08:00:00.000-08:00

I love that song btw!

This time, the workout was hosted by Sean, Freddy's younger brother. It's good to see a male host on Bodyrock.tv so no more excuses for men saying Bodyrock is only for women!!

Warm up: double unders, lunges, squats, push ups

Workout:
Part #1: 10 sec off/ 50 sec on for 9 rounds
Low jacks with sandbag (or just bodyweight) 49-51-52 (bodyweight only-I personally didn't feel safe having a 20 lb backpack bouncing up and down against my back)

3 walk over push up and 5 mountain climber combo 4-4-4
Extended legs reverse push ups 11-10-10 (halfway up only but I kept my legs extended the entire time)

Part #2: 3 minute no rest interval (10 sec off/ 50 sec on for 3 rounds)
Every 10 sec: Hold on elbow plank
Every 50 sec: Reptile push ups (easier variation: reptile no push up or mountain climber)
18-27-24 (12 reptile push up 1st round and reptles only for the rest of the rounds)

Extras: 10 Burpees

Bodyrock.tv: Shake It 250 reps Workout

2011-11-06T10:26:00.000-08:00

There has been a new development at Bodyrock.tv and one of them is that Zuzana won't be leading the workout video anymore. It's kinda sad to see her less on the screen. On the bright side, they brought in a new host, Jess, a seasoned Bodyrocker who was chosen to be the new lead in the video. Overall she wasn't bad. Let's see if I could beat her time, especially she was using the same bag weight as mine (20lbs)

Warm up: Double unders, lunges, squats

Workout:
50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side (in the video Jess forgot the knee raise)
50 Half Burpee (no push up)
50 Sandbag Squat (20lbs backpack)
50 Core Split
50 sandbag swing

Time: 19:34

Extras:
5 Reverse Push up (extended legs)
5 Reverse Push Up (bent legs)
5 Burpees (with deep push ups)
15 Pistols (each leg)

Workout schedule Nov 6-12

2011-11-05T15:35:00.001-07:00

Bodyrock.tv: Shake It Out 250 reps Workout

Bodyrock.tv: I'm Sexy and I Know It Workout

Bodyrock.tv: Killer Body Workout (PR 1)

Bodyrock.tv: Bombshell Butt Workout (PR 1)

Bodyrock.tv: Hot Body Workout (PR 1)

Bodyrock.tv: Run the World Workout (PR 1)

Bodyrock.tv: Quantum of Sweat Workout 4

2011-11-05T15:06:00.000-07:00

Warm up: Double unders, squats, arm circles

Workout breakdown:
Set the timer 10 sec off / 50 sec on for 4 rounds for both of these sequences.

Part 1:
- One Leg Skipping (Left)
Round 1: 45 (old 49) (old 34)
Round 2: 63 (old 60) (old 45)

- Roll over Commando Push ups
Two knee tucks with two push ups count as 1 rep.
Round 1: 8 1/2 (old 8) (old 7)
Round 2: 8 (old 8) (old 7)

- One Leg Skipping (Right)
Round 1: 75 (old 59) (old 31)
Round 2: 75 (old 65) (old 40)

- Roll over Commando Push ups
Round 1: 8 (old 8) (old 7)
Round 2: 7 (old 8) (old 7 1/2)

Part 2:
- Low Jump Rope Jack
Round 1: 35 (old 36) (old 20)
Round 2: 43 ((old 40) (old 30)

- Reverse Push Ups and Kick Up (Left)
Round 1: 14 (old 11) (old 10)
Round 2: 12 (old 10) (old 10)

- Low Jump Rope Jack
Round 1: 31 (old 32) (old 27)
Round 2: 31 (old 36) (old 28)

- Reverse Push Ups and Kick Up (Right)
Round 1: 10 (old 10) (old 9)
Round 2: 10 (old 8) (old 10)

Score wise not much difference, some I might max out my possibility already? Nah, there's always room to push more! :)

Bodyrock.tv: Fat Exorcism Workout

2011-11-04T11:46:00.000-07:00

As when I thought I've done most of Zuzana's workout archives, I couldn't believe I missed this one!

6 rounds of:
10 Dive Bomber with 2 knee tucks
16 side jump & side lunges
20 dancing crab

Finished in 26:47 (those dive bomber push ups were TOUGH!)

Extras:
10 reverse push ups (bent legs) - Will add this into my daily extras as often as possible, just like how I did on pistols
5 Burpees

Bodyrock.tv: Balls of Fury Workout

2011-11-03T21:37:00.000-07:00

First time did this workout! I don't have an Ugi Ball so I just did everything with my own bodyweight. For the reptile butt lift, I did it by using a small ottoman chair.

Workout: 10 sec off/50 sec on for 12 rounds
Side Plank Burpee (added push ups) 9-6-6-5
Reptile Butt Lift 18-18-19-21
Jump Up and Squat 7-8-9-7

Bodyrock.tv: Young Buns Workout 2

2011-11-02T20:27:00.000-07:00

An older workout revisited. Let's see if I could beat my old scores!

Workout breakdown:
Each workout took 4 minutes (set the timer to 4:00 minutes countdown) and did as many reps as possible.

1. Sumo squat and Lift
55 (old: 16 reps modified the lift by leg raise/star crunch/butt lift combo)

2. Sandbag Double Lunge (Left leg) 20 lbs backpack (I hold it on my back instead on one hand like Zuzka did)
41 (old: 33.5 reps with 15lbs backpack)

3. Sumo High Knees
174 (old: 174 reps)

4. Sandbag Double Lunge (Right leg)
38 (old: 33.5 reps)

Extras: 10 Burpees, 15 Pistols (each leg)

Bodyrock.tv: Major Hot Abs Workout 2

2011-11-01T17:03:00.000-07:00

Another old workout revisited. It's been almost a year since I did this one.

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

2. Dive Bomber and Sandbag Half Squat (I used my 20lbs backpack)
5 - 5 1/2 - 5 1/2 (old 4-4-4 with 15 lbs backpack)

3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
128-123-116 (old 112-102-88 I did regular jump rope)

4. Airborne Kicks
28-29-30 (old 47-50-40 modified this with Reverse Plank & Knee Tucks)

Workout schedule: Oct 31-Nov 5, 2011

2011-10-30T15:37:00.000-07:00

In no particular order, here's my tentative workout schedule for this week. Hopefully I could do straight 6 days workout. We'll see.

Bodyrock.tv: Quantum of Sweat Workout (PR 3, PR 2, PR 1)

Bodyrock.tv: Major Hot Abs Workout (PR 1)

Bodyrock.tv: Young Buns Workout (PR 1)

Bodyrock.tv: Balls of Fury Workout (modified with bodyweight only)

Bodyrock.tv: Hot Body Workout (PR 1)

Bodyrock.tv: Fat Exorcism Workout

Bodyrock.tv Crazy Home Bootcamp - 2

2011-10-30T15:05:00.000-07:00

I still wasn't at my 100% yet as my throat still bothered me plus my legs and butt were sore from yesterday's workout. For today's workout, I picked Crazy Home Bootcamp which I haven't done for a long time (last one was in October 2010)

Warm up: double unders, high knees skipping, regular skipping, squats

Workout:
10 sec off/ 30 sec on for 18 rounds
1.Flying Jump Lunge
22-15-15 (old 24 / 5 (I had to pause the timer here) / 17 (I did the step lunge back instead of jumping))

2. Side Burpee
6-5-5 (old 5/8/5 (I just did regular burpee))

3. Side Lunge Touch
22-23-22 (old: 26/27/28 - not sure how I got these high numbers but for sure I didn't do them in proper forms)

4. Squat and Leg Lift (with 20lbs backpack)
12-14-13 (old: 14/15/12 -bodyweight only)

5. Leg Lift and Touch
23-24-24 - did my best to keep the other leg hovering above the ground (old: 15/16/17)

6. Crazy Home Bootcamp
6-7-6 (old: 6/5/6)

Extras: 5 burpees

Bodyrock.tv: 100 Sandbag Swing Exercise Challenge 2 and Do It Exercise Challenge 2

2011-10-29T15:39:00.000-07:00

My throat was still sore when I woke up and not to mention the weather was pretty chilly. When Brutus almost talked me out from working out, I kicked him aside and did two exercise challenge back to back. The first was 100 reps Sandbag Swing (used 20lbs backpack) to beat my old PR in December and Do It Exercise Challenge and I also planned to beat my old PR from January.

Warm up: double unders, squats, lunges

100 Sandbag Swing - finished in 3:28 (didn't beat my PR 3:25-used 15 lbs backpack)

Do It Exercise Challenge (12 minute challenge)
10 sandbag squats (I used 20 lbs backpack)- 100 reps (old 80 reps with 15 lbs backpack)
10 reverse push ups 97 reps (old 78 reps)

Extras:
5 Burpees

Bodyrock.tv: Intense Workout Challenge

2011-10-28T20:38:00.000-07:00

Woke up with a sore throat and scratchy nose, no bueno. The sudden weather changes lately slowly got into me. But it didn't stop me to do an older workout from Bodyrock.tv which I've never done before.

Warm up:
Double unders
10 squats
10 walking lunges

Workout:
4 rounds:
25 One Leg elevated lunge (each leg)
12 side jump crossed leg push ups
25 butt lift and toe touches

I realized I did the last part wrong - I added leg raise-butt lift and toe touches which slowed me down a lot and I finished this workout in 27:36.

Extras:
10 Burpees

Bodyrock.tv: Hot Viral Sweat Workout 3

2011-10-26T07:42:00.000-07:00

Let's see if I could beat my old PRs from March 2011 and October 2010.

Warm up: Double unders, skipping, 10 squats

Workout breakdown:
Set timer for 10 sec off /30 sec on for 24 rounds
1. Leg Elevated Sumo Push Ups 13-10-9-8-9-9 (old 2: 12-10-9-10-9-10) (old 1: 8/5/7/6/5*/7* -knees on last 2)

2. Ninja Jump Tuck 8-6-7-7-6-6 (old 2: 7-7-6-5-5-6) (old 1: 5/5/4/5/5/5)

3. Prisoner Get Up 6-6-6-6-6-6 (old 2: 7-6-6-6-6-5) (old 1: 3/5/4/4.5/4/4.5-used hands)

4. Pike Side Jump 31-30-29-24-24-25 (old 2: 25-23-23-21-22-23) (old 1: 31/29/27/27/31/29.5 -all modified versions)

Overall I beat my second PR except for the Leg Elevate Sumo Push Ups, but I could assure you my push ups were much deeper this time.

Extras:
12 Pistols (each leg)
5 Burpees

Workout Schedule Oct 23-29

2011-10-25T20:47:00.000-07:00

Bodyrock.tv: Hot Viral Sweat Workout

Bodyrock.tv: 100 reps Sandbag Swing Exercise Challenge
5 minute double unders
10 burpees
12 pistols

Bodyrock.tv: Do It Exercise Challenge
10 burpees

Bodyrock.tv: Intense Workout Challenge
10 burpees

Bodyrock.tv: I'm Crazy But You Like It Exercise Challenge 2

2011-10-25T20:46:00.000-07:00

So after 3 days of whacked sleeping and eating pattern, sadly I didn't beat my PR for this challenge today.

I completed 54 reps this morning (old: 65 reps) and then did 10 burpees of the day.

Modified CrossFit Workout: Reverse Push Ups, Power Cleans, Push Ups, Squats

2011-10-21T20:26:00.000-07:00

Another modified CrossFit workout and this time was from one of Fitbomb's CrossFit gym workout.

Warm up:
20 Double Unders (single-double-single-double rhythm)

Modified CrossFit Workout from Fitbomb's Friday workout.
Strength Skill:
Strict Reverse Push Ups - both leg straight (3-3-1-1-1)

Workout Circuit
4 rounds of 3 minutes (with 1 minute break in-between rounds):
3 power cleans (I used 20lbs backpack)
6 push-ups
9 squats

First round: 3 rounds + 2 power cleans
Second round: 3 rounds
Third round: 3 rounds + 2 power cleans
Fourth round: 3 rounds + 2 power cleans

Extras:
10 Burpees

Roughly total workout: 16:00

Bodyrock.tv: Ab-Tastic Exercise Challenge 3

2011-10-20T20:08:00.000-07:00

Today I did Ab-tastic Exercise Challenge, which I did in April & in January.

Unlike the previous 2, this time I actually did the hanging knee raises from a dip station, which made it more challenging than doing ab workout on the floor.

Repeat this circuit 5 times: (each bracket represents each round)
20 Hanging Knee Raises from a dip station / pull up bar
41 sec / 48 sec / 46 sec / 43 sec / 39 sec

4 min interval skipping (10 off/20 on for 8 rounds)
44-52-44-45-39-44-37-47
46-49-43-44-33-38-36-34
49-45-44-42-49-49-44-31
54-40-38-45-43-44-39-48

Total workout time today: 23:39 (old 2: 28:25 // old 1: 25:20)

Extras: 5 Burpees

Bodyrock.tv: Summer Abs Workout 3

2011-10-18T08:04:00.000-07:00

Workout breakdown:
Part #1: 5 rounds of this entire circuit (Time Challenge)
10 reps of slide under with sandbag (I used 15lbs backpack)
10 reps of sandbag sit up (I used 15lbs backpack)
5 reps of rolling knee tuck and push up with stability ball
10 reps of diagonal knee raises (last time I subbed this with leg raise and toe touch)

I finished in 14:36 (old 2: 13:36 // old 1 15:47!) in all proper forms!

Part #2: 4 minute interval training (5 sec off/25 sec on for 8 rounds)
High knees 110-88-74-72 (old 2: 84-65-56-60) (old 1: 80-56-53-45)
Pendulum 38-28-30-31 (old 2: 32-21-22-24) (old 1: 34-22-23-23)

Extras: 10 Burpees

Modified CrossFit Workout: Squats, Reverse Push Ups, Push Ups

2011-10-16T11:32:00.000-07:00

My abs and upper body were a bit sore from yesterday's workout and after today's workout, I think I totally killed them all. I decided to mix up my workout a bit by looking into CrossFit style workouts. Of course I don't have any access to 100lbs barbell and even though I do, I doubt I could even lift that sucker up.

Two new moves that totally burned me today were the Over Head Squats (OHS) and Weighted Front Squats.

Initially I tried to hold my 20lbs backpack for OHS but it was a bad idea. I wasn't trained to do it yet although I could do perfectly fine with just my own bodyweight. So I ~~swapped it out~~ chickened out and grabbed one 15 lbs dumbbell instead and did something like the video below. Yeah...I'm such a weakling.

Front squats aren't too bad although I felt the burn more on my arms holding 15 lbs dumbbell as I tried not to rest the dumbbells on my shoulders.

Before I started off with the actual warm up, I practiced more on my double unders and was pretty happy now I could do single-double-single-double rhythm unbroken for at least 10 DUs.

Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
~~Squats with 20 lbs backpack~~ Overhead Squats (holding 15 lbs dumbbell)

Finished: 5:26

Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups

Finished: 10:40

Total workout time: 16:06

Extras:
12 Pistols (each leg)
5 Burpees

Phew, I was sweating a lot in the end and today's workout was totally strength training which I like! I need to look into something like this more.

Workout Schedule Oct 16-23

2011-10-15T20:14:00.000-07:00

This is my tentative workout schedule for this week. I purposely didn't put any dates for any particular workout since there are times that I just don't get enough sleep the night before or I didn't get up early enough to do any workout. Sometimes I alter rest day in between and just did the workout whenever I have the time.

Bodyrock.tv: Summer Abs Workout - Time Challenge (beating old PR 2 /PR 1)
10 Burpees
12 Pistols (each leg)

Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Squats with 20 lbs backpack

Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups

5 Burpees

Bodyrock.tv: I'm Crazy But You Like It Exercise Challenge (beating old PR)
10 Burpees

Bodyrock.tv: Hot Viral Sweat Workout (Beating old PR 2 / PR 1)
12 Pistols (each leg)
5 Burpees

Bodyrock.tv: Ab-Tastic Exercise Challenge (Beating old PR 2 / PR 1)

Bodyrock.tv: Mission Abs Possible 2

2011-10-15T11:59:00.000-07:00

Another old workout revisited!

Warm up: 1 minute double unders, push ups, lunges, knee raises

Workout breakdown:
10 sec off / 50 sec on for 20 rounds.
1. Sandbag Squat (20lbs backpack) 25-19-18-19
(old: 18-12-13-14 - used a pair of 10lbs dumbbells)

2. Knee Raises 25-21-20-20
(old 18-16-14-15 - no dip station- did leg raises from the floor)

3. Crossed Leg Push Ups (Alternating legs - deep push ups!) 14-13-14-12
(old 16-16-16-16 - not so deep push ups)

4. One Leg Lift and Toe Touch (all regular forms!) 27-25-23-27
(21-23-21-22 - altered between beginner & regular modes)

5. Flying Jump Lunge 23-23-23-22
(old 21-20-22-20)

5 Burpees for Erin

Bodyrock.tv: Cut the Cheese Workout 2

2011-10-14T11:48:00.000-07:00

It's been a while since I did this workout so it's time to revisit!

Warm up: Double unders, squats, lunges, arm circles

Workout breakdown:
Part 1: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Plank Jump & Reptile 15-14-11-10-10-10 (old: 14-13-11-10-11-10 )

Part 2: 5 reps of slow motion Diamond Push Ups
Slow motion down and power up = 1 rep
Completed in 30 seconds (old: 35 seconds)

Part 3: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Leg Lift & Toe Touch* 20-17-13-14-14-12 (old: 12-11-10-8-8-10)

Part 4: 5 reps of slow motion Reverse Push up/ Pull Ups
Power up & slow motion down = 1 rep
Completed in: (38 seconds) (1 leg bent) (old: 38 seconds - both bent legs)

Part 5: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Sumo Squat & Leg Lift with Sandbag (20 lbs backpack)
14-13-11-10-11 (old: 17-14-15-15-15 (15lbs backpack) )

Strength Training:
5-5-5-3-3-3 of:
Diagonal Knee Raises
Reverse Push Ups

10 Burpees for Erin

I did single leg toe touch and leg lift instead of BOTH legs lift toe touch