Shoulders & Triceps & Skipping Intv

DB Prone Rear Delt Raise
2.5lbs x 15
3x5lbsx15

BB Front Shoulder Press / side lying leg raise
40lbs x 12 ( did push press last 2)
40lbs x 12 ( push press last 2)
40x 10 - hard last 2
40x8- hard last 2

DB side delt raise / plank knee tucks
5lbs x 15 / 30x
5lbs x 15 / 30x
5lbs x 15 / 30x

BB close grip triceps bench press / bike abs
3x40lbs x 15 - hard last 3 / 3x 20

BB Lying Triceps Ext
20lbs x 15
20 lbs x 15 - hard last 3 reps
20lbs x 15 - hard last 3

Bench Triceps Dips (feet stacked together)
3x15

10 min intv skipping (1 min hard/30 sec easy)

Bodyrock.tv: Tight Cheeks Workout

So the Bun & Fat Loss Week continued with another leg killer workout.
Instead of doing 20 minute interval skipping after the main workout, I did 5 minutes interval skipping before and after the main workout, making it 10 min interval skipping total.

Workout breakdown:

Part 1: One Arm Sandbag Swing (10 sec off/30 sec on for 6 rounds) - alt side each interval.
I used 20 lbs backpack.

15-14-14-14-14-14

Part 2: 50 reps One Leg Half Squat with Sandbag & Stability Ball (25 reps each leg)
I used 15 lb dumbbell. No joke, my left leg was much weaker that I almost fell when doing it.

My time: 5:02

Part 3: Forward & Backward Lunge with Sandbag (10 sec off/30 sec on for 6 rounds)- alt side each interval.
I used 15 lbs backpack. This one was another leg killer!

11-10-11-9-11-10

Part 4: Balance Ball Exercise Combo for Butt & Core (5 sec off/25 sec on for 12 rounds)
Roughly for the ball passing I did about 8 reps and 8-10 reps for the chest lifts.
This one was pretty challenging, especially I was using a weighted stability ball (it has a little sand in there to keep it from moving around too much).

Total workout time for today (including skipping) 29:24

Bodyrock.tv: 10 minutes Interval Skipping + Psychopath Workout

To be honest, I've been lacking of motivation for working out since last week. Today I only planned to do 10 minutes interval skipping and be done with it.

However, when I flipped over my exercise book, I came across with Psychopath workout that I did a while back in November. That got me pumped up.

My original plan was to beat my old record, but I did this workout incorrectly- again.

Last time I did 10 sec off/30 sec on for 8 rounds instead of the prescribed 10 sec off/20 sec on for 8 rounds.

In the middle of the workout, I was surprised why the timer already went off when I was only in the second round of the second exercise. Still, I didn't realize it so I just added another 32 rounds to finis off the whole thing. So I was shocked how badly my current scores today compared to last time, until when I checked my older post, that I supposed to do 8 ROUNDS FOR EACH EXERCISE.

I totally forgot that 8 rounds is for EACH EXERCISE, NOT THE WHOLE CIRCUIT.

Today in total I did 40 rounds of the whole circuit, making a solid 20 minute brutality.

In summary, today's workout:

10 minutes interval skipping (10 sec off/20 sec on for 20 rounds)

Proceeded to Psychopath Workout

Set timer for 10 sec off/20 sec on for 40 rounds

Burpees

6-5-6-5-5-5-4-5

One Leg Deadlift & Jump Up (Switch leg after 1 interval)

10-8-8-7-8-7-8-7

Mountain Climber

37-30-32-29-24-26-27-29

Side Crunch (switch side after 1 interval)

15-15-15-13-15-14-13-15

Side Lunge Touch Down

22-23-23-23-22-23-23-23



It was pretty challenging to do another interval workout after an interval workout. Phew. But I'm glad I managed to whip up a solid 30 minutes workout today.