Bodyrock.tv: Hot Curves Bodyweight Exercise Challenge - Beating old record

This coming week, Zuzana would be redoing all her older workouts - partly because her husband is out of town so no one would be able to video her.

Anyway today's challenge was one from back in January.
Workout breakdown:
Set the timer for 10 minutes countdown and do as many set of:
2 jump forward or back (wide stance, half squat)
10 high sumo knees
Drop down then power up



Today I did 55 reps (old record 45 reps) and proceeded to 20 minute interval skipping (15 sec off/45 sec on for 20 rounds). I really need to work on my skipping endurance so I won't have to trip/stop during 45 sec of work. My upper body back was so sore from yesterday's seated pull ups.

Bodyrock.tv: Hit Your Butt Exercise Challenge

So after yesterday's super long day and not so good food (read: non Primal/Paleo style), I hit today's exercise challenge.

There's no time limit for this as we could split up the challenge throughout the entire day (except the skipping part). For the first 10 sets I split up from morning to afternoon, and did the rest in the evening after the jump rope.

Workout breakdown:

30 sets of One Leg Half Squat - each leg
1 set = 5 pulses of one leg half squat

20 minutes interval skipping (10 sec off/ 20 sec on for 40 rounds)

Bodyrock.tv: Passionate Side Jump Lunge

I did this workout before dinner because I had a physical examination in the morning. This time I did my 20 minute interval jump rope (10 sec off/ 20 sec on for 40 rounds) as part my warm up.

Afterward I moved to Interval Side Jump Lunge (10 sec off/30 sec on for 18 rounds) for a total 12 minutes workout.

Scores:

36-30-23-27-24-24-24-22-24-23-24-24-22-23-20-20-22-22 = 434

Seriously my butt, thighs, legs and back are still a bit sore. Doing side lunge jump right after skipping was surely a total challenge.

Bodyrock.tv: Pull Ups

I did today's exercise challenge and 20 min interval skipping (10 sec off/ 20 sec on for 40 rounds).

Since I don't have a pull up bar, I opted for a Reverse Push Ups. 3 sets of 5 reverse push ups. Finished it in 1:01. I should have added the sets. But I was in the time crunch this morning, so it was all good.

Tomorrow workout would be another killer. A combo of 2 workout together and they involve my biggest weakness: One Leg Squat.

Fun, fun, fun.

Bodyrock.tv: Get Up and Step Up Exercise Challenge

I did today's exercise challenge before my lunch because I didn't feel like working out right after I got up in the morning.

Workout breakdown:

Start by lying down on the floor then get up (hand assisted or not), stand up and step up on to the chair/step stool. That whole thing count as 1 rep. Alternate legs in every reps. Do as many reps in 12 minutes.

I did 80 reps - alternating with and without hand assisted when getting up. My quads were shaking after I finished but I didn't give up. I proceeded to 20 minutes interval skipping with 10 sec off/30 sec on for 30 rounds.

Bodyrock.tv: Hot Curves Bodyweight Exercise Challenge

Finally, a workout that doesn't require any exercise equipment aside from the timer.

Workout breakdown:

Set the timer for 10 minutes countdown and do as many set of:
2 jump forward or back (wide stance, half squat)
10 high sumo knees
Drop down

I did 45 sets in 10 minutes. I'd lie if I always kept a proper form. A couple of moves were a little hodge podge (my half squat wasn't low enough, high knees weren't high enough). Anyway this challenge was ok, not too hard, not too easy either.

Proceeded to 20 minutes jump rope with 15 sec off/45 sec on.

Boy 45 seconds felt like forever. And I finally got a hang on high knees jump rope!

Bodyrock.tv: Harder Than Ever Workout

The title said it clearly. Today's workout felt tough for me, especially the forward and backward jump lunges. Not sure if my energy was a bit low today or yesterday's exercise challenge plus jump rope wiped me out more than usual.

Workout breakdown

Set the interval timer 10 sec off / 50 sec on for 12 rounds
1. Chin Ups (I substituted this with Reverse Push Ups) 15
2. Prisoner's Jump Squats 20
3. Mountain Climbers 75
4. Clapping Push Ups (I did this on the knees, legs wider than Zuzana's) 10
5. Jump Lunges 24
6. Bicycle 57
7. Dips (used a chair) 15
8. Forward/Backward Jump Lunges (Left) 10
9. Forward/Backward Jump Lunges (Right) 5 (boo)
10. Side Crunches (Left) 22
11. Side Crunches (Right) 22
12. Burpees 9



I should've did the modified forward and backward jump lunges (skip the jump and just did the steps, without chair).

20 minutes interval jump rope 10 sec off/15 sec on for 48 rounds.

Bodyrock.tv: 60 reps Side Burpees (30 reps each side)

I've been having painful cramps from my period for the past 2 days and this morning though wasn't as bad but I could feel it. At first I thought this 60 reps Side Burpee Exercise Challenge would take me forever to finish.

I was surprised that I finished it in 8:52.

Proceeded to 20 min interval skipping with 10 sec off/30 sec off for 30 rounds.

Having a music playing in the background certainly helped. Also I think I started to get a hang on high knees jump rope.

Practice, practice, practice.

Bodyrock.tv: Cherry Boom Boom Workout

This morning I really dragged my sleepy ass from by bed at 4:40 am because today's total workout time will be around 45-50 minutes (including warm up and cool down).

Cherry Boom Boom Workout was quite brutal and I was totally drenched from head to toe (okay, maybe just from head to waist lol).

Workout breakdown:

Set the interval timer for 10 sec off / 50 sec on for 24 rounds:
1. Mountain Climber Sprints (basically plank with speedy knee tucks): 96-60-65-57

2. Single Leg Raises (I modified this by lying down on the mat and to make it extra challenging, I kept the legs off from the ground about 1 inch when switching) - this reminds me a lot of P90X Ab Ripper X Fifer Scissors)

25-30-26-25

3. Mountain Climber Sprints 58-52-54-60

4. Sandbag Squats & Kick (I used 15lbs backpack) 15-16-17-16

5. Mountain Climber Sprints 57-60-56-54

6. Triceps Knee Raises (I modified this to Triceps Dips with Double Knee Tucks)

11-11-11-12

25 minutes of interval skipping (10 sec off / 20 sec on for 50 rounds).



This skipping interval was more moderate than 10/30 sequence, given we just did a very brutal workout. I need to learn more skipping styles to keep me from boredom. But the thing is I only mastered 3 skipping styles so far.

Bodyrock.tv: 100 reps Sit Ups with Sandbag

Today's workout was an exercise challenge: 100 reps Sit Ups with Sandbag (I used my 15lbs backpack).

I completed it in 9:34. It was good, not too hard but I slowed down quite a bit towards the end because my arms started to get tired holding the backpack up.

Then proceeded to 20 minutes of interval skipping (10 sec off, 30 sec on for 30 rounds). Apparently Zuzana changed the interval to 10 sec off, 20 sec on for 50 rounds. I might wanna try that tomorrow.

I saw tomorrow's workout and might have to figure out a way to substitute the single leg raise (no pull up bar) and the triceps knee raises (no dip station).

Bodyrock.tv: Hit Your Butt

Oh no, my worst nightmare: One Leg Squats! Zuzana wants to shape our butt and today's workout challenge is to do 30 sets of one leg half squat for each leg. Mind you, 1 set consists of 5 reps of pulsing.

Details can be found here.



The good thing is we could split this throughout the day. As I wrote this post, I only completed 7 sets for each leg. But I already did my 20 mins interval skipping this morning. We'll see if I could complete the whole 30 sets before the end of today.

Updated:
I only managed to do 20 sets of One Leg Half Squats. Need to work more on my left leg for sure.

Bodyrock.tv: Major Muscle Apocalypse

Busted this Saturday morning though I posted this on Sunday afternoon instead.

Workout breakdown:

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

1. Sandbag Side Lunge & Knee Up (Left) 8-8-8-8-8-8-8-8-8-7

2. Sandbag Side Lunge & Knee Up (Right) 9-8-8-8-8-8-8-8-8-8

3. Burpees 5 1/2-5-4 1/2-4-4-4-4-4-4-4

4. Pull Ups (I opted Reverse Push Ups) 8-7-8-7-7-7-6-6-8-7

I was really drenched after that workout and moved on straight to 20 minutes of skipping. Following Zuzana's advice, I did interval skipping for 20 minutes -
10 sec off - 30 sec on for 30 rounds. So far I only have 4 styles of skipping in my mind: regular, jump rope jack, scissors and side to side skips. Another variation was jump rope jack with scissors together - this was super tiring! I even had to take a break even in the middle of 30 sec. And towards the end I always tripped a lot.