Bodyrock.tv: Half 400 reps Workout aka Burpees and 550 reps Fat Massacre Workout

Gosh!! This 400 reps workout was such a killer! Imagine doing 400 reps of variation of burpees!

Workout breakdown:

1. One Leg Burpee - 5 reps each leg
2. Burpee Knee Raises - 10 reps
3. Side Burpee & Knee Tuck - 5 reps each side
4. Burpee Step Up - 5 reps each leg
5. Burpee Roll Over - 10 reps
6. Sumo Burpees - 10 reps
7. Burpee Pull Ups - 10 reps
8. Half Burpee & Side Jump Over - 10 reps
9. 2x Jump Lunges & 2 Taping Push Up - 10 reps
10. Frog Burpee - 10 reps

I don't have a dip station (can't do the knee raises) and pull up bar (can't do the pull up) so I repeated 2 other burpee exercises to compensate that.

Round 1: I did 2x One Leg Burpee and 2x Side Burpee Knee Tuck
Round 2: 2x Burpee Step Up and 2x Sumo Burpee
Round 3: 2x Burpee Step Up and 2x Sumo Burpee (knee push up towards the end)
Round 4: 2x One Leg Burpee and 2x Burpee Step Up

I only completed 2 rounds of this killer workout in 39:56

But the fun didn't end here. To "punish" myself even further, I continued with 550 Reps Fat Massacre Workout, which I did in March as my latest one.

After about 200 burpees, I struggled A LOT with the push ups, so I finished it in 22:55.


Yeah I didn't beat my March record (21:16), but gotta give myself a bit credit here: I wasn't too far behind from it, especially after I did the Killer burpees prior.

Bodyrock.tv: 550 reps Fat Massacre Workout - Conquering the last 2 scores

I did this workout 3 times in the past (first time couldn't complete the whole thing).

Today I completed this in 21:16 (Nov: 24:31, Sept: 36:29, Aug 32:42-incomplete)



I did a lot better on the push up - only took one break after 30 reps then continued to finish without fail. Pretty much I moved from one exercise to other without much break. My next goal would be completing this workout under 20 minutes!

Bodyrock tv: 550 reps fat massacre

A new name for an old workout. This one is basically the 550 killer reps, one of Zuzana's older workout. I did this workout twice before.

However, this time I managed to beat all my personal best!!

Today I completed this workout in 24:31 !!!! WOOT

Not only that, I managed to do ALL 50 PUSH UPS on my toes (with still some mini breaks in between to stretch my wrists a bit) and didn't take much breaks in between sets. What an accomplishment! I am kinda proud of myself and finally I could see that I actually made a lot of fitness progress for the past 2 months!

11 exercises - 50 reps each

1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps)
3. Mountain Climber (50 reps)
4. Sumo Squats Knee Up (50 reps)
5. One Leg Bridge Leg Lift (25 reps on each leg)
6. Side to Side Squat Leg Lift (50 reps)
7. One Arm Side Push Ups (25 reps on each side)
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side)
10. Side Plank Lifts (50 reps)
11. One Leg Wall Sits (25 reps on each leg)

550 killer reps morning workout

I did this 550 killer reps workout in the morning. Unlike last time, I managed to complete the whole thing, though it was quite haphazardly towards the end. I couldn't do the full side plank rise, so I used my elbows to do it. It was still hard.

Time I completed this workout was 36:29.

Last time I only did up to side plank lifts and called it a day.

A little improvement: I did the walk up push ups on toes until 30 reps (with mini breaks in between) then went down on my knees to complete the full 50 reps. Last time I did only 20 reps and went down on my knees.

550 Killer Reps workout

I couldn't get up early today because I had a hard time to fall asleep last night. The SoCal weather has been pretty hot and humid during daytime, makes the rooms become stuffy and hot at night. Although I turned out the portable AC, the noise kept me awake for a bit until the cooler air snoozed me.

So as I thought I might want to skip another workout today, I decided to give Bodyrock.tv's 550 killer reps a go.

11 exercises - 50 reps each

1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps) - I went down on knees after 20 reps
3. Mountain Climber (50 reps)
4. Sumo Squats Knee Up (50 reps)
5. One Leg Bridge Leg Lift (25 reps on each leg)
6. Side to Side Squat Leg Lift (50 reps)
7. One Arm Side Push Ups (25 reps on each side) - Pretty similar to P90X Side-Tri Rise
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side) - kinda weird, I don't think I did it right
10. Side Plank Lifts (50 reps) - I think I only went halfway and called it a day
11. One Leg Wall Sits (25 reps on each leg) - didn't get to this point...maybe next time



Sadly, I only managed to do halfway side plank lifts and called it a day.
Time: 32:42.

Speaking of which my abs are pretty sore from yesterday's workout.