Zuzka's 12 min Jump Rope Cardio: http://zuzkalight.com/workouts/jrcx-2/
50” on / 10” off x 12 rounds
Basic JR
Competition Burpee
Side to side JR
Jump squat & touchdown alt arms
Jumping jack JR
Rev Lunge & front kick (alt leg)
Scissors JR
Crab & kick up
High Knees JR
Mt Climbers
JR w double unders
Plank Jacks
Jane Fonda Butt Workout
Reverse Hyper on stability ball 30x
SS#1: med band Fire Hydrant 30&ea / clams 30@ea
SS#2: Quadruped Straight Leg Pulse 30@ea / quadruped Straight Leg Back Kick 30@ea
Abs & Core:
3 rounds:
Elbow side plank & lift 10@ea side
Elbow plank side walk 20x total
Full plank w knee tuck 20x total
Total workout: 30 mins
Showing posts with label Zuzana. Show all posts
Showing posts with label Zuzana. Show all posts
Wednesday, November 5, 2014
Monday, November 3, 2014
Active Rest Day: Jane Fonda Butt Works & Zuzka Power Yoga #2
Warm Up:
Jane Fonda Butt Floor Works
Zuzka Power Yoga #2
http://zuzkalight.com/workouts/power-yoga-2-2/
Workout Breakdown (modified Part 1 to skip the weird jump)
Part #1
Sun Salutation to chair pose 10x
Part #2
2 rounds of:
1. Chair pose with side leg lift x 20
2. Hold chair pose for 20 seconds
3. Windmill x 5 (each direction)
Part #3
1. Crescent pose to knee up x2 to Warrior 3 x 5 sets on left leg
2. Windmill x5 (each direction)
3. Crescent pose to knee up x2 to Warrior 3 x 5 sets on right le
Jane Fonda Butt Floor Works
Zuzka Power Yoga #2
http://zuzkalight.com/workouts/power-yoga-2-2/
Workout Breakdown (modified Part 1 to skip the weird jump)
Part #1
Sun Salutation to chair pose 10x
Part #2
2 rounds of:
1. Chair pose with side leg lift x 20
2. Hold chair pose for 20 seconds
3. Windmill x 5 (each direction)
Part #3
1. Crescent pose to knee up x2 to Warrior 3 x 5 sets on left leg
2. Windmill x5 (each direction)
3. Crescent pose to knee up x2 to Warrior 3 x 5 sets on right le
Thursday, May 24, 2012
Bodyrock.tv: Fat Destroyer Workout 3
Original workout: Bodyrock.tv
My aim for today was lifting heavier and completely focus on proper forms. I could always cheat on my triceps push ups to get more reps but what good will it do to me? I switched to knees on 3rd round so I could get that deep triceps push ups!
Workout breakdown:
10 sec off/50 sec on for 20 rounds.
1. Sandbag squat & Twisted Knee Up (alternating sides)- used 35lbs sandbag
17-13-12-12
2. Triceps Push Ups & Leg Lift (alternating legs)
14-10-11 (on knees) - 12 (on knees) - deep push ups
3. 1 Leg Get Up and Knee Up (Left) with 35lbs sandbag
11-12-11-11
4. 1 Leg Get Up and Knee Up (Right)
12-12-11-11
5. Burpee with Knee Raises
7-6-6-6
Then I did 25 burpees afterward and another 25 after I got home from work to complete my 50 Burpees for 50 Days Challenge - Day 18!
My aim for today was lifting heavier and completely focus on proper forms. I could always cheat on my triceps push ups to get more reps but what good will it do to me? I switched to knees on 3rd round so I could get that deep triceps push ups!
Workout breakdown:
10 sec off/50 sec on for 20 rounds.
1. Sandbag squat & Twisted Knee Up (alternating sides)- used 35lbs sandbag
17-13-12-12
2. Triceps Push Ups & Leg Lift (alternating legs)
14-10-11 (on knees) - 12 (on knees) - deep push ups
3. 1 Leg Get Up and Knee Up (Left) with 35lbs sandbag
11-12-11-11
4. 1 Leg Get Up and Knee Up (Right)
12-12-11-11
5. Burpee with Knee Raises
7-6-6-6
Then I did 25 burpees afterward and another 25 after I got home from work to complete my 50 Burpees for 50 Days Challenge - Day 18!
Monday, May 21, 2012
ZWOW 18
5 Rounds:
5 Burpees with jump & step up (each leg)
15 round kick over a chair and back lunge (each leg)
20 elevated reptile (one leg leg lift then knee tuck)
30 triceps dips & single leg raise
I was aiming to finish this under 30 minutes but that didn't seem to be the case. Oh well I'm willing to redo this challenge again sometime. One thing I could be proud of myself is I did all my push ups without going down on my knees. The triceps dips is the one that kill me the most.
Time 35:56
50 Burpees Day 13 & Day 14 were done over the weekend.
Technically I could call today's burpee done if I counted the burpees from this workout, but we'll see. I feel like to add 50 burpees to make it count as the 50 Burpee challenge.
Update: I did 50 Burpees Day 15 after I got home.
5 Burpees with jump & step up (each leg)
15 round kick over a chair and back lunge (each leg)
20 elevated reptile (one leg leg lift then knee tuck)
30 triceps dips & single leg raise
I was aiming to finish this under 30 minutes but that didn't seem to be the case. Oh well I'm willing to redo this challenge again sometime. One thing I could be proud of myself is I did all my push ups without going down on my knees. The triceps dips is the one that kill me the most.
Time 35:56
50 Burpees Day 13 & Day 14 were done over the weekend.
Technically I could call today's burpee done if I counted the burpees from this workout, but we'll see. I feel like to add 50 burpees to make it count as the 50 Burpee challenge.
Update: I did 50 Burpees Day 15 after I got home.
Friday, May 11, 2012
ZWOW #16
Original workout: Zuzana Light
15 minutes AMRAP:
10 renegade rows (1 push up + 2 dumbbell rows in plank)
10 overhead walking lunges
10 squat jump forward burpee
20 dancing crab (10 each side)
10 sumo deadlift High pull
I used:
A pair of 12 lbs DB for the rows but had to scale down to 8lbs at 3rd round
10 lbs mini sandbag for the lunges
35lbs sandbag for the sumo deadlift high pull
Result 2 rounds & 6 crabs
50 Burpees Day 5 DONE!
15 minutes AMRAP:
10 renegade rows (1 push up + 2 dumbbell rows in plank)
10 overhead walking lunges
10 squat jump forward burpee
20 dancing crab (10 each side)
10 sumo deadlift High pull
I used:
A pair of 12 lbs DB for the rows but had to scale down to 8lbs at 3rd round
10 lbs mini sandbag for the lunges
35lbs sandbag for the sumo deadlift high pull
Result 2 rounds & 6 crabs
50 Burpees Day 5 DONE!
Thursday, May 10, 2012
ZWOW #15
Original workout: Zuzana Light
5 Rounds:
10 Ground to Overhead Press
10 Dumbbell One Leg Deadlift (each leg)
10 Dumbbell Skull Crushers
10 V Up Abs
10 180° lateral burpees
I used:
35lbs sandbag for overhead press
One 12lbs dumbbell for one leg deadlift
A pair of 8lbs dumbbell for skull crushers
Time 29:47
50 Burpees Day 4 DONE!
5 Rounds:
10 Ground to Overhead Press
10 Dumbbell One Leg Deadlift (each leg)
10 Dumbbell Skull Crushers
10 V Up Abs
10 180° lateral burpees
I used:
35lbs sandbag for overhead press
One 12lbs dumbbell for one leg deadlift
A pair of 8lbs dumbbell for skull crushers
Time 29:47
50 Burpees Day 4 DONE!
Friday, April 27, 2012
Bodyrock.tv: Red Hot Workout-3
Original workout: Bodyrock.tv Zuzana
10 sets of 10 seated pullups & 10 knee crunches
500 high knees skipping
50 core twist push ups
500 high knees skipping
50 sandbag swings
Sandbag= 25lbs
Time 32:45
After 5 days of rest, I was ready to go back to my workout routine and picked this one. As you can see, I didn't actually beat my old time (30:47) but I won't sweat over it. I know I did these in much better forms and I wasn't out of breath that quick doing the skipping. Can I say this would be my best birthday present to myself ever? :)
10 sets of 10 seated pullups & 10 knee crunches
500 high knees skipping
50 core twist push ups
500 high knees skipping
50 sandbag swings
Sandbag= 25lbs
Time 32:45
After 5 days of rest, I was ready to go back to my workout routine and picked this one. As you can see, I didn't actually beat my old time (30:47) but I won't sweat over it. I know I did these in much better forms and I wasn't out of breath that quick doing the skipping. Can I say this would be my best birthday present to myself ever? :)
Friday, April 6, 2012
ZWOW #12
Original workout: Zuzana Light
10 minute AMRAP:
10 pistols (switch at bottom)
20 low jacks
10 dynamo burpees
20 low jacks
I completed 2 Rounds + 10 Pistols + 15 low jacks
Pistols are HARD! I'm amazed how Zuzka made it look so easy while I struggled just to get my balance right, especially when switching the legs while squatting. One thing I'm proud of is I completed this workout in proper forms. Forms over speed for safety, people!
10 minute AMRAP:
10 pistols (switch at bottom)
20 low jacks
10 dynamo burpees
20 low jacks
I completed 2 Rounds + 10 Pistols + 15 low jacks
Pistols are HARD! I'm amazed how Zuzka made it look so easy while I struggled just to get my balance right, especially when switching the legs while squatting. One thing I'm proud of is I completed this workout in proper forms. Forms over speed for safety, people!
Friday, March 30, 2012
March Challenge 30: ZWOW #11
Original workout: Zuzana Light
10 Minute AMRAP:
10 Mule Kicks (Pike Jump & Jump Up)
10 sumo push ups
20 side jump lunges
My result: 5.5 rounds (5 rounds + 10 kicks + 10 push ups)
10 Minute AMRAP:
10 Mule Kicks (Pike Jump & Jump Up)
10 sumo push ups
20 side jump lunges
My result: 5.5 rounds (5 rounds + 10 kicks + 10 push ups)
Saturday, February 25, 2012
Bodyrock.tv: Hot Quickie Workout 2
Today would be a busy day since we had to run lots of errands going to 3 different markets and other stuff so I made today as a quick workout day by picking another older Zuzana's Bodyrock.tv workout: Hot Quickie Workout.
15 minutes AMRAP:
5 jump lunges
5 reverse push ups
5 jump squats
5 push ups
Result: 14 rounds (I was 2 push ups away from completing 14 rounds sharp). Just a bit short from my last PR but for sure my forms were strong and solid, especially the push ups!
15 minutes AMRAP:
5 jump lunges
5 reverse push ups
5 jump squats
5 push ups
Result: 14 rounds (I was 2 push ups away from completing 14 rounds sharp). Just a bit short from my last PR but for sure my forms were strong and solid, especially the push ups!
Friday, February 17, 2012
ZWOW 5
Original workout: Zuzana Light
10 minutes AMRAP
10 biceps curls + shoulder press (with a pair of 8lbs dumbbells)
30 medicine ball mountain climbers (regular mountain climbers)
10 sumo deadlift and high pull (with 25lbs sandbag)
5 competition burpees (tummy on the ground version)
Result: 4 rounds + 8 curls
10 minutes AMRAP
10 biceps curls + shoulder press (with a pair of 8lbs dumbbells)
30 medicine ball mountain climbers (regular mountain climbers)
10 sumo deadlift and high pull (with 25lbs sandbag)
5 competition burpees (tummy on the ground version)
Result: 4 rounds + 8 curls
Sunday, February 12, 2012
Bodyrock.tv: Fast Burn Workout and Hot Body Workout
As I thought I've done ALL Zuzana's older Bodyrock.tv workout, I missed this one!
Workout:
50 sets Climber Lunge (1 Jump Lunge + 2 Mountain Climbers)
100 Pike Jack Jumps
50 sets no name Abs exercise (Start with lie down on floor with both legs extended to the sky, lower them, then rise them again, bend the knees, rotate towards to the side, extend them and bend them- reverse the movement to come back to starting position- this all count as 1 rep)
100 Kick Ups (no jump)
Time 17:13
And I re-did Hot Body Workout since last time I set the timer wrong. I didn't bother to count the reps and just pushed myself to the max!
In case you're wondering, weekdays are 50 Burpees per day.
Workout:
50 sets Climber Lunge (1 Jump Lunge + 2 Mountain Climbers)
100 Pike Jack Jumps
50 sets no name Abs exercise (Start with lie down on floor with both legs extended to the sky, lower them, then rise them again, bend the knees, rotate towards to the side, extend them and bend them- reverse the movement to come back to starting position- this all count as 1 rep)
100 Kick Ups (no jump)
Time 17:13
And I re-did Hot Body Workout since last time I set the timer wrong. I didn't bother to count the reps and just pushed myself to the max!
In case you're wondering, weekdays are 50 Burpees per day.
Sunday, February 5, 2012
Bodyrock.tv: Get These Abs Workout and Half Sweat is Sexy Workout
Another day for double workouts.
First: 2 rounds of Sweat is Sexy (originally 4 rounds)
10 One Leg Jump Up (each leg)
20 Sandbag Full Body (Sandbag side lift and row)
20 Crossed leg burpee
20 snowboarder
20 one leg bridge & star crunch (alt.sides)
Time 17:10
I was going to do all 4 rounds but then I got a little fatigue so I stopped after 2 rounds.
SB= 25 lbs solid sandbag
Second: Get These Abs Workout
#1. 15 sets of 2 jump squats, 1 jump tuck & 3 push ups
Time: 3:55
#2. 6 sets of 10 kick ups & 10 Mountain Climber Peaks
Time 2:29
#3. 4 Sets of 10 One leg pike press & 1 leg jump (each leg)
Time 8:18
#4. 20 Breakdance push ups
Time 2:16
Instead of posting Bodyrock.tv video, why don't I post a video of myself doing these workouts? :D
First: 2 rounds of Sweat is Sexy (originally 4 rounds)
10 One Leg Jump Up (each leg)
20 Sandbag Full Body (Sandbag side lift and row)
20 Crossed leg burpee
20 snowboarder
20 one leg bridge & star crunch (alt.sides)
Time 17:10
I was going to do all 4 rounds but then I got a little fatigue so I stopped after 2 rounds.
SB= 25 lbs solid sandbag
Second: Get These Abs Workout
#1. 15 sets of 2 jump squats, 1 jump tuck & 3 push ups
Time: 3:55
#2. 6 sets of 10 kick ups & 10 Mountain Climber Peaks
Time 2:29
#3. 4 Sets of 10 One leg pike press & 1 leg jump (each leg)
Time 8:18
#4. 20 Breakdance push ups
Time 2:16
Instead of posting Bodyrock.tv video, why don't I post a video of myself doing these workouts? :D
Saturday, February 4, 2012
ZWOW III Challenge and Bodyrock.tv: Domino Workout
Saturday morning means 2 workouts! I got a nice 9 hour sleep last night so it's time to crank up my morning workout!
First ZWOW III Challenge: (I'm really hoping she could start a blog soon!)
Pyramid style workout. Perform 5-10-15-10-5 reps of each of this move for time:
One Leg Lunge Jump (each leg)
One Leg Elevated Lunge with weight (each leg)
Push Ups & Chest Lift
Skaters Jump (1 rep count towards 1 side only)
I used a pair of 8lbs dumbbell for the first 5 reps of first 2 ladders then I just did the elevated lunge with my own bodyweight only.
Time: 15:00
Second Bodyrock.tv: Domino Workout
10 sec off / 50 sec on for 12 rounds
Square jump & half burpee 12-9
Backward Lunge & Swing 19-16
2 Side Plank Jumps + 2 Knee Tucks Combo 7-7
Triceps Dips & Knee Raise 9-8
Side Lunge Jump & Press Up 20-25
Pike Press & Push Up 6-6
For the swing, I used 8lb dumbbell, did 1 leg assisted triceps dips, used 8lb dumbbell for the side lunge jump and press up but ditched it completely on second round.
First ZWOW III Challenge: (I'm really hoping she could start a blog soon!)
Pyramid style workout. Perform 5-10-15-10-5 reps of each of this move for time:
One Leg Lunge Jump (each leg)
One Leg Elevated Lunge with weight (each leg)
Push Ups & Chest Lift
Skaters Jump (1 rep count towards 1 side only)
I used a pair of 8lbs dumbbell for the first 5 reps of first 2 ladders then I just did the elevated lunge with my own bodyweight only.
Time: 15:00
Second Bodyrock.tv: Domino Workout
10 sec off / 50 sec on for 12 rounds
Square jump & half burpee 12-9
Backward Lunge & Swing 19-16
2 Side Plank Jumps + 2 Knee Tucks Combo 7-7
Triceps Dips & Knee Raise 9-8
Side Lunge Jump & Press Up 20-25
Pike Press & Push Up 6-6
For the swing, I used 8lb dumbbell, did 1 leg assisted triceps dips, used 8lb dumbbell for the side lunge jump and press up but ditched it completely on second round.
Friday, January 27, 2012
ZWOD 2
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.
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.
Friday, January 20, 2012
ZWOD 1
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!
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!
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