Active Rest Day: Zuzka 12 min Jump Rope Cardio + Jane Fonda Butt Works + Core/Abs

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

20 minute HIIT cardio & Abs Circuit

30sec rest / 1 min intense -14x - 21 min HIIT
High knees jump rope/ KB Swing 35lbs

Av HR: 148bpm
Max HR: 162bpm

3 rounds Abs
Lying leg Raise w overhead weights (2x15lbs kb) x 15-20
Elbow front plank & reach x20
Knee hugs 15x

Back and Abs Workout

I moved down the weights for BB Bent Over Row and One Arm DB Row. I tried to watch some videos for One Arm DB Row, not sure I could understand exactly what I should do.

BB Bent Over Row (used Pendlay Row technique)
40lbs x 15
40lbs x 15
45lbs x 12- ok
45lbs x 12- tough last 2 to get full ROM
45lbs x 12

Active rest: Hyper Ext 15x

One Arm DB Row
3x15lbs x 15@each - tried to focus getting the right moves

Seated Cable Row
3x20lbs x 12 - focused on pulling from back muscles & not rolling shoulders to front

Active rest: side lying leg raise (hip abduction) x15@each

Hanging Abs Raise/ Bird dog
3x 15x/15x@each

Assisted Chin up practice

I seriously need to pratice my chin ups more often. I think I lost my chin up strength endurance for lack of practice :(

Core/Abs + Fullbody bodyweight workout

Core/abs

• 1 min front plank hold
• 1 min side plank hold @each side
• 10 stability ball rollout
• 15 stability ball pass? (passing ball from hand to feet twice as 1 rep) -dunno the exact name
• 20 plank w crossed knee tucks (2 knee tucks as 1 rep)
• 10 straight leg raise at dip station
• 10 superman plank (2 lifts= 1 rep)
• SB situp - 20-25lbs x 10 reps
• Shoulder taps x 20 reps (2 taps = 1 rep)
• Lying side leg raises x10 reps ( 2 sides= 1 rep)

Fullbody Bodyweight workout
Single leg glute bridge
3 sets x20 reps @each - positioning right leg a bit further to get more burn on butt- felt around 10-15th reps /left felt a lot stronger

Skater squat
3 sets x 10 reps @each - used SB as stopping point for the bent leg- standing left leg had more balance than right

Bodyweight one leg RDL
3 sets x 10 reps @each - trying to focus on balancing & felt the stretch at hamstrings

Push Up (on knees)
3 sets x 10 reps - focused on keeping elbows close to body - not flaring up- tightened core & glutes - chest touching ground
- could do 3 full pu first 3 reps @3rd set

Friday Core & Abs Short Workout

3 Rounds:
10 reps sliding in plank
10 reps elbow plank to full plank (altering sides)
20 reps side lying scissors + 10 reps toe touches (each side)
10 reps 25 lbs. sandbag sit up and stand up
20 reps triple knee ins

Abs & Cardio HIIT at home

Cardio HIIT: 1 min rest/30 sec MAX effort - 10 rounds- High Knees Skipping

Abs Workout: LovingFit The Alignment of Abs

• 20 reps Sliding Pull-Inns & Plank Outs Combo ( both count as 1 rep )
• 4 Rounds of 20 Side Scissors & 10 toe touches( This is what 1 round looks like Right side 20/10 Left Side 20/10 )
• 20 reps Triple Twist Combo ( since it’s a combo all 3 counts as 1 rep )
• 20 reps Chop Sit Up –per side ( 40 total )
• 40 reps Ballet Side Bends

Note: I only did half of the portion for each of the Abs workout. I didn't have much mojo this morning for some reason. Could be the HIIT took some toll out from me.

Lower Body Workout at Gym

Lower Body Workout:

• 3 Sets 20 reps of 2 leg glute bridge
• 3 Sets 10 reps 1 leg glute bridge (each leg)
• 3 sets 10 reps of BB deadlift (30 lbs)
• 3 sets 10 reps of BB deadlift (40 lbs)
• 3 sets 10 reps BB deadlift (50 lbs)
• 15 reps elevated bulgarian split squats (bodyweight) - (each leg)
• 3 sets of 15 reps elevated bulgarian split squats (10lbs plate) (each leg)
• 3 sets of 6-8 reps elevated bulgarian split squats (25lbs plate) (each leg)

2 rounds Abs:

• 20 reps hanging knee raises
• 10 reps diagonal knee raises (each side)

Quick Abs Circuit and Recovery

Original workout: MadBarz.com

3-5 Rounds:

• 15 Star toe touches (each side) - will try to keep feet off ground all time
• 15 single knee hugs (each side) - will try to keep feet off ground all time
• 50 bicycle crunches
• 10 V Up Abs
• 30 regular crunches (will do on stability ball instead)
• 20 lying leg lifts - will try to keep feet off ground all time
• 1 minute jump rope (practicing double unders)

Rest 2-3 minutes between rounds / 10 sec rest between exercises

Then some mobility & stretching afterward.

Quick Abs Workout & Mobility Stretching

Original workout: MadBarz.com

5 Rounds:

• 15 Star toe touches (each side) - will try to keep feet off ground all time
• 15 single knee hugs (each side) - will try to keep feet off ground all time
• 50 bicycle crunches
• 10 V Up Abs
• 30 regular crunches (will do on stability ball instead)
• 20 lying leg lifts - will try to keep feet off ground all time
• 1 minute jump rope

Rest 2-3 minutes between rounds / 10 sec rest between exercises

Then some mobility & stretching afterward.

Note: I only did 3 rounds as I started to feel exhausted and hungry!

The highlight: I FINALLY DID DOUBLE UNDERS! Not consecutive yet, but the idea of stringing 3-5 double unders in between singles really made me super happy!

Lower Body & Abs Workout

Workout reference: Myomytv

3x15 DB Squats (2x12lbs DB)
3x15 One Leg Bridge (R) - on balance ball
3x15 One Leg Bridge (L) - on balance ball
3x15 DB Reverse Lunge (R) - SB on right shoulder (22-25lbs)
3x15 DB Reverse Lunge (L) - SB on left shoulder (22-25lbs)
3x15 DB One leg Deadlift (R) - 22-25lbs SB
3x15 DB One Leg Deadlift (L) - 22-25lbs SB

Abs:
1 minute Russian twist (with 10-12lbs DB) - feet off ground-V Up position
2 minute plank hold

I was thinking to do some HIIT Cardio as finisher but for some reason I just felt lazy. So I'm thinking to do it later afternoon prior my Carb Nite feast to burn off extra glycogen as much as possible.

Update:
HIIT Skipping Cardio 2 minute off /1 minute on for 4 rounds - too much break so I did another HIIT competition burpee with jump tuck/overhead clapping with 1 minute off/ 30 sec on for 8 rounds.

Then I showered and started my Carb Nite feast!

Upper Body & Abs Workout

Original reference: Myomytv

Part #1:
3 sets of Turkish Get Up (with DB 8lbs DB)
3x3 TGU -8lb DB each side
3x3 TGU - 8lbs DB each side
3x3 TGU - 8lbs DB each side

Part #2:
3 rounds:
3 horizontal rows / seated pull up on a dip station
6 dynamic push ups

Part #3: Abs
1 minute leg raise on dip station
1 minute oblique knee raise on dip station

My leg raises SUX! My arms gave in after 10 reps!!

Full Body Workout, Abs and LovingFit Bums & Steel Thigh Challenge

Full Body Workout & Abs:
4x12 DB squat (35lbs DB)
1 minute leg raise on dip station
3x12 Push up + plank row + press up* (2x 12lbs DB)
1 minute plank hold on balance ball
4x12 DB side lunge (2x 12lbs DB)**
1 minute weighted V up hold and ab twist with 10lbs SB
3x12 pike press (shoulder press)

Then LovingFit Bums & Steel Thighs Challenge (Week 3 Day 1)***
2 Rounds:
30 plie pulses (each side) - hold 15 sec on last rep
30 superman kicks (each side) - hold 15 sec on last rep

1:30 iso bridge hold (with 10lbs SB)

*I had to skip the press up on the push up & rows as I felt I couldn't maintain proper forms for the entire set. In the end it modified into push up and plank rows

**I forgot to count 2 side lunges as 1 rep. I counted each lunge as 1 rep.

***I did half portion early morning and will do the rest later tonight.

Back, Abs and HIIT Cardio

Back & Abs Workout:
3x12 reverse push up / seated pull ups
2 minute ball crunches
3x12 wide rows (started off with 2x15lb DB then to 2x12lbs DB)
2 minute ball crunches
3x12 bent over rows (2x12lbs DB)
2 minute ball crunches
3x12 dive bomber push ups

HIIT Cardio (High Knees Skipping)
30 sec all out / 1 minute rest - 8 Rounds

I tried my best to bring my knees up high. Definitely a big difference. 30 secs was more than enough!

Legs, Abs & HIIT Cardio Workout

Legs & Abs Workout
4x12 SB+ squats
2 minute ball plank hold
4x12 DB one leg deadlift (each side) (2x15lbs DB)
1 minute crossed knee tuck plank
4x12 DB walking lunges (2 lunges = 1 rep)
1 min side crunch (alt. sides)
4x12 DB alt. step ups (2x15lbs DB)
1 min jack knives (10lbs SB)
4x12 SB glute bridge hold



Then LovingFit Bums & Steel Thighs Challenge Week 3 Day 1
Had to take rain check for this. My legs were so dead!

HIIT Cardio (by Sara Moneymaker)
AMRAP = 10mins
40 strict Mountain Climbers
10 Jump tuck Burpees
20 Dynamic squats
10 Pikes (V up Abs)
20 crab toe touches

Chest, Shoulders and Triceps Workout with Dumbbells

I put together this workout after reading this article from this site.

In between upper body workouts, I added some abs exercises.

Chest, Shoulders, Triceps & Abs
Flat bench dumbbell press – 4 sets of 12 reps (a pair of 10-12lbs DB)
20 reps supergirl plank (each side)
Flat dumbbell flyes – 3 sets of 12 reps (a pair of 10-12lbs DB)
1 minute ball plank hold
DB shoulder press – 3 sets of 12 reps (a pair of 10-12lbs DB)
20 reps diagonal knee tuck (each side)
DB lateral raises – 3 sets of 12 reps (a pair of 8lbs DB)
20 reps side plank & leg lift (each side)
DB skull crushers – 3 sets of 12 reps (a pair of 8lbs DB)

Overall it took me around 45 minutes to finish. I took about 30 sec break in between sets and abs exercises.

Upperbody WO: Shoulders, Arms & Abs Workout

My upper back and chest are still sore from Saturday upper body WO - thanks to those negative seated pull ups so today will be more for biceps and shoulders.

Part #1: 5 minute countdown
10 DB shoulder lateral raise (a pair of 8lbs DB)
10 pike press
10 DB hammer curls (a pair of 10-12lbs DB)

Completed 2 rounds

Part #2: Bodyripped.net Shoulders & Abs Interval training
10 sec off/ 1 min on for 15 Rounds
6 Mt. Climbers + 2 side plank jumps 6-5-5

V sit field goals (squeeze the arms) 20-20-25

Elbow plank to plank, push up+ side taps 6-6-5

1 Push Up + 4 pendulums 5-6-6

Back Lifts 30-25-26



Part #3: LovingFit Simply Cut Abs (if time allows)
3 Rounds:
20 reps laying knee ins + butt lifts
35 sec split V hold (in V up position + straight eg side in-out)
20 elbow reptile side stretch (leg straight side out)
35 sec split V hold
10 reps split up + knee to elbow (each side) - feet off the ground

Time 18:03

LovingFit: Abs Inferno and Light Cardio

Warm up:
3 rounds of planks
1 round Sharper Abs Challenge
2 minute freestyle skipping

Original workout: LovingFit

Abs Inferno
I modified the timer to 10 sec off/50 sec on for 18 rounds

3 Way Abs combo 25-17-20 (with 10lbs mini sandbag)
Crab with crossed leg touch 25-23-25
Knee raise hold with leg raise 10-11-10
Squat and kick over (alt. sides) 19-20-22
Elevated mountain climbers 29-30-42
Open bicycle 15-14-13



500 Skips afterward: 3:53

LovingFit: Electric Beat Workout

I deviated a bit from my workout schedule for this week but it's still upperbody workout :)

As part of the warm up I also incorporated LovingFit Sharper Abs in a Month Challenge.
3 Rounds:
1 minute plank
10 straight leg raises
10 diagonal leg raises (modified a bit to side knee raises)

Original Upper Body Workout: Loving Fit

Modifications:
Wheel Push Up - My right wrist was acting up on me so I modified it to just straight push up on my fists - did total 16 fist push ups

Pull Ups - did reverse body rows with a dip station, with straight legs

Core sliders - Did it with fist plank

Weighted crab - Did it with fist crab

Iso Reptile - Did 20 Elbow plank with side kicks

3 Rounds:
16 Fist Push ups
3 reverse body rows
10 core sliders with fists (plank position-slide legs in keeping back straight, slide out, then split and come back to plank position)
3 reverse body rows
10 side pike press (Right)
10 side pike press (Left)
3 reverse body rows
30 fist crab
3 reverse body rows
20 elbow plank with side kicks

Time 28:08

My modification video:


Tatianna's Original video:

Dumbbell Upper Body Workout & LovingFit Sharper Abs in a Month Challenge

Original upper body workout: Strong Life Fitness

Big thanks to Jullian aka Top Chef, one of active member on WarriorZ Facebook group for demonstrating this workout for me.

3 Rounds:
10 dumbbell shoulder press
10 dumbbell front raise
10 dumbbell shoulder lateral raise (shoulder fly)
10 dumbbell bent over lateral raise

Rest about 1 minute after each round.

ZWOW#27: No Girly Workout & Bodyrock.tv Tight Jeans Booty Workout 6

Full Body Workout: Zuzana Light

Workout breakdown:
3 minute Overhead Squats (with 8lb dumbbell)

10 minute: (set interval timer for 1 min/1 min for 5 rounds)
3 Burpees every 1 minute (fist push up version)
Walking Lunges for the rest of the time (with a pair of 15 lbs dumbbell)

Overhead Squats 48
Burpees 30
Walking Lunges 90

My video:


Original Zuzana's video:


Cardio & Abs Workout: Bodyrock.tv
15 minute AMRAP
50 jump rope jacks
30 3 direction crunches (each crunch count as 1 rep)

Total 8 Rounds + 3 jump rope jacks - crushed my old time by 1 round!

My video (totally forgot to put music here)


Zuzana's original video:


BONUS: 10 fist push up burpee to complete 80 burpee challenge this week