Warm up: CBBC#2 (Cruel Butt Builder Circuit) by Bereta Heart
3 Rounds
8 Ice Skaters (each side)-keeping low
8 squat and butt kick (2 squats & 2 kicks count as 1 rep)
8 step up and back leg lift
Original workout: Bodyrock.tv
8 Exercises Drill
2 Rounds:
1. 30 walking lunges (SB)
2. 15 squats (SB)
3. 30 side lunges with dumbbells
4. 50 mountain climbers
5. 15 push ups
6. 30 steps up (alternating legs) (SB)
7. 30 backward lunges (SB)
8. 15 plank and rows with dumbbells
SB= 35lbs
Dumbbells= a pair of 8lbs
Time 25:02 (OLD 33:53 FROM 2010)
Showing posts with label bodyrock tv. Show all posts
Showing posts with label bodyrock tv. Show all posts
Friday, August 31, 2012
Thursday, August 2, 2012
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
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
Tuesday, July 24, 2012
Bodyrock.tv: Hands Free Workout 2, 500 Air Squats Challenge Day 2, LovingFit Push Up Program Day 3
Original workout: Bodyrock.tv
Workout breakdown:
Set interval timer for 10 sec off/ 50 sec on for 20 rounds
Low Jacks 53-56 (old:60-48)
Get Ups 11-11 (old:10-10)
Low Jacks 54-57 (old:55-47)
One Leg Bridge (L) 14-12 (old:18-18)
One Leg Bridge (R) 13-13 (old:20-20)
Low Jacks 55-56 (old:57-47)
Flying Jump Lunges 19-20 (old:18-19)
Low Jacks 53-55 (old:??)
Legs Lift & Butt Lift 8-9 (old:15-16)
Low Jacks 55-56 (old:51-53)
I used a backpack for the one leg bridge and a weighted balance ball for leg & butt lift.
500 Air Squats Exercise Challenge
200 as warm up
200 after Hands Free Workout
100 broken apart during day time at work
LovingFit Push Up Program Day 3:
6 sets of base push up - could be spread out throughout the day
3 sets done in the morning - as part warm up and altering with the squats challenge
Last 3 sets done in the evening.
Workout breakdown:
Set interval timer for 10 sec off/ 50 sec on for 20 rounds
Low Jacks 53-56 (old:60-48)
Get Ups 11-11 (old:10-10)
Low Jacks 54-57 (old:55-47)
One Leg Bridge (L) 14-12 (old:18-18)
One Leg Bridge (R) 13-13 (old:20-20)
Low Jacks 55-56 (old:57-47)
Flying Jump Lunges 19-20 (old:18-19)
Low Jacks 53-55 (old:??)
Legs Lift & Butt Lift 8-9 (old:15-16)
Low Jacks 55-56 (old:51-53)
I used a backpack for the one leg bridge and a weighted balance ball for leg & butt lift.
500 Air Squats Exercise Challenge
200 as warm up
200 after Hands Free Workout
100 broken apart during day time at work
LovingFit Push Up Program Day 3:
6 sets of base push up - could be spread out throughout the day
3 sets done in the morning - as part warm up and altering with the squats challenge
Last 3 sets done in the evening.
Thursday, July 19, 2012
Bodyrock.tv: Shake It 250 Reps - 3 and Abs
Original workout: Bodyrock.tv
First attempt / Second attempt
My goal today was to beat the first 2 attempts.
Workout:
50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side)
50 Half Burpee (no push up)
50 Sandbag Squat (35lbs sandbag)
50 Core Split
50 sandbag swing
Time 16:17 (old 1: 19:34 (20lbs backpack) // old 2: 17:10 (25lbs sandbag)
Abs Workout (adapted from 6W/6P Week 3 Abs)
3 Rounds:
20 standing elbow-knee tucks (each side)
20 elbow plank with side knee tucks (each side)
20 V up abs
Time 14:16
First attempt / Second attempt
My goal today was to beat the first 2 attempts.
Workout:
50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side)
50 Half Burpee (no push up)
50 Sandbag Squat (35lbs sandbag)
50 Core Split
50 sandbag swing
Time 16:17 (old 1: 19:34 (20lbs backpack) // old 2: 17:10 (25lbs sandbag)
Abs Workout (adapted from 6W/6P Week 3 Abs)
3 Rounds:
20 standing elbow-knee tucks (each side)
20 elbow plank with side knee tucks (each side)
20 V up abs
Time 14:16
Sunday, July 15, 2012
Bodyrock.tv: Pretty Fly Exercise Challenge 2 and 6 week 6 packs Week 2 Ab Workout
Original workout from: Bodyrock.tv & Six Pack Factory
Pretty Fly Exercise Challenge:
10 min. AMPRAP
30 high knees skipping
10 knee hugs
I completed: 17 Rounds + 30 Skips + 4 knee hugs
Ab Workout
30 sec/30 sec for 3 rounds = 1 set
4 Sets:
Seated knee tucks
Side to side elevated crunch (legs on chair)
Jack Knives
Straight leg raises
Cross Crunch (legs on chair)
One leg jack knives
Pretty Fly Exercise Challenge:
10 min. AMPRAP
30 high knees skipping
10 knee hugs
I completed: 17 Rounds + 30 Skips + 4 knee hugs
Ab Workout
30 sec/30 sec for 3 rounds = 1 set
4 Sets:
Seated knee tucks
Side to side elevated crunch (legs on chair)
Jack Knives
Straight leg raises
Cross Crunch (legs on chair)
One leg jack knives
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!
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 20, 2012
ZWOW #11 Second Time and Bodyrock.tv Pretty Fly Exercise Challenge
I decided to do 2 10 minute workout to have a nice 20 minute workout of the day.
First, I redid ZWOW#11 (original workout by: Zuzana Light).
10 Minute AMRAP:
10 Mule Kicks (Pike Jump & Jump Up)
10 sumo push ups
20 side jump lunges
My result: 4 rounds + 4 mule kicks (old: 5 rounds + 10 kicks + 10 push ups)
I know I didn't beat my old time but I focused more on my forms, especially those mule kicks.
Second, I did Bodyrock.tv Pretty Fly Exercise Challenge, one of Zuzana's older workout.
10 Minute AMRAP:
30 reps high knees jump rope
10 reps knee hugs
My result: 13 rounds + 30 skips (old: 12 rounds)
First, I redid ZWOW#11 (original workout by: Zuzana Light).
10 Minute AMRAP:
10 Mule Kicks (Pike Jump & Jump Up)
10 sumo push ups
20 side jump lunges
My result: 4 rounds + 4 mule kicks (old: 5 rounds + 10 kicks + 10 push ups)
I know I didn't beat my old time but I focused more on my forms, especially those mule kicks.
Second, I did Bodyrock.tv Pretty Fly Exercise Challenge, one of Zuzana's older workout.
10 Minute AMRAP:
30 reps high knees jump rope
10 reps knee hugs
My result: 13 rounds + 30 skips (old: 12 rounds)
Thursday, April 19, 2012
Bodyrock.tv: Banging Body Workout 2
Original workout: Bodyrock.tv
Complete 3 rounds of:
1. Kettlebell swing – 20 reps
2. One leg Elevated Push Ups – 5 reps on each leg
3. Kettlebell swing – 20 reps
4. Side Plank Lift – 5 reps on each side
5. Kettlebell swing – 20 reps
6. Turkish Get Up – 3 reps on each side
7. Kettlebell Swing – 20 reps
For the swing I used 25 lbs sandbag and for the Turkish Get Up, I used 8lbs dumbbell. (old I used 15lbs backpack)
Unfortunately, after rewatching the video, I didn't do the side plank lift correctly.
Complete 3 rounds of:
1. Kettlebell swing – 20 reps
2. One leg Elevated Push Ups – 5 reps on each leg
3. Kettlebell swing – 20 reps
4. Side Plank Lift – 5 reps on each side
5. Kettlebell swing – 20 reps
6. Turkish Get Up – 3 reps on each side
7. Kettlebell Swing – 20 reps
For the swing I used 25 lbs sandbag and for the Turkish Get Up, I used 8lbs dumbbell. (old I used 15lbs backpack)
Completed in 21:41.
Unfortunately, after rewatching the video, I didn't do the side plank lift correctly.
Monday, April 16, 2012
Bodyrock.tv: Marine Corps Workout 3
Original workout: Bodyrock.tv
Third time doing this and I realized I haven't done the time challenge part correctly for previous 2 (only did 4 rounds instead of 5, no wonder the time was shorter). This time I actually used a sandbag that weight 25lbs.
Part 1 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag squat (Right shoulder) R1: 11 / 9 // R2: 10 / 8
(old2 R1: 10 / 8 // R2: 11 / 9 ) (old1 R1: 10 / 8 // R2: 11 /8)
- Plank Jump and Push Up R1: 8 / 7 // R2: 7 / 6 (old2 R1: 9 / 7 // R2: 8 / 7) (old1 R1: 8 /7 // R2: 9 / 6)
- Sandbag squat (Left shoulder) R1: 9 / 10 // R2: 10 / 8 (old2 R1: 9 / 8 // R2: 8 / 8)(old1 R1: 8 / 8 // R2: 8 / 8)
- Plank Jump and Push Up R1: 7 / 7 // R2: 6 /6 (old2 R1: 8 / 7 // R2: 6 /7) (old1 8 / 8 // R2: 6 /6)
Part 2- Time challenge - Do 5 sets of:
10 pendulums-roll over-1 walking push up-10 elbow plank jumps (side to side)-roll over- 1 walking push up - 10 pendulums
R1: 4:16 // R2: 4:25 (old2 R1: 3:38 // R2: 3:30) (old1 R1: 3:47 // R2: 3:41)
Part 3 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag mini squat (Right shoulder) R1: 21 / 15 // R2: 25 / 26
(old2 R1: 20 / 15 // R2: 20 / 14) (old1 R1: 19 / 15 // R2: 20 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 7 / 6 // R2: 7 / 5) (old1 R1: 6 / 6 // R2: 6 / 6)
- Sandbag mini squat (Left shoulder) R1: 21 / 20 // R2: 20 / 24
(old2 R1: 16 / 18 // R2: 16 / 15) (old1 R1: 15 / 14 // R2: 13 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 6 / 6 // R2: 6 / 5) (old1 R1: 6 / 5 // R2: 6 / 6)
Note for the Sandbag mini squats, I dropped the sandbag after 20 reps, just continued with the mini pulses with my own bodyweight.
Overall it was quite a hard workout although I didn't exactly beat all my PRs.
Third time doing this and I realized I haven't done the time challenge part correctly for previous 2 (only did 4 rounds instead of 5, no wonder the time was shorter). This time I actually used a sandbag that weight 25lbs.
Part 1 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag squat (Right shoulder) R1: 11 / 9 // R2: 10 / 8
(old2 R1: 10 / 8 // R2: 11 / 9 ) (old1 R1: 10 / 8 // R2: 11 /8)
- Plank Jump and Push Up R1: 8 / 7 // R2: 7 / 6 (old2 R1: 9 / 7 // R2: 8 / 7) (old1 R1: 8 /7 // R2: 9 / 6)
- Sandbag squat (Left shoulder) R1: 9 / 10 // R2: 10 / 8 (old2 R1: 9 / 8 // R2: 8 / 8)(old1 R1: 8 / 8 // R2: 8 / 8)
- Plank Jump and Push Up R1: 7 / 7 // R2: 6 /6 (old2 R1: 8 / 7 // R2: 6 /7) (old1 8 / 8 // R2: 6 /6)
Part 2- Time challenge - Do 5 sets of:
10 pendulums-roll over-1 walking push up-10 elbow plank jumps (side to side)-roll over- 1 walking push up - 10 pendulums
R1: 4:16 // R2: 4:25 (old2 R1: 3:38 // R2: 3:30) (old1 R1: 3:47 // R2: 3:41)
Part 3 - 4 minute interval training (10 sec off / 20 sec on for 8 rounds)
- Sandbag mini squat (Right shoulder) R1: 21 / 15 // R2: 25 / 26
(old2 R1: 20 / 15 // R2: 20 / 14) (old1 R1: 19 / 15 // R2: 20 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 7 / 6 // R2: 7 / 5) (old1 R1: 6 / 6 // R2: 6 / 6)
- Sandbag mini squat (Left shoulder) R1: 21 / 20 // R2: 20 / 24
(old2 R1: 16 / 18 // R2: 16 / 15) (old1 R1: 15 / 14 // R2: 13 / 14)
- Supergirl Push Up R1: 6 / 6 // R2: 7 / 6 (old2 R1: 6 / 6 // R2: 6 / 5) (old1 R1: 6 / 5 // R2: 6 / 6)
Note for the Sandbag mini squats, I dropped the sandbag after 20 reps, just continued with the mini pulses with my own bodyweight.
Overall it was quite a hard workout although I didn't exactly beat all my PRs.
Wednesday, April 4, 2012
Bodyrock.tv: Major Hot Abs Workout - 3
Original workout: Bodyrock.tv.
This would be my 3rd time doing this but unfortunately, I kinda forgot some of the move (the dive bomber one since the lack of clarity in my notes and I was too lazy to watch the video again). Instead of doing SB lift and half one leg squat, I just did a regular squat with 25lbs sandbag.
Interval timer: 10 sec off / 1:20 on for 12 rounds
1. Side to side Jump with Jump Rope (feet together)
174-156-150 (old2:160-123-129)(old1: 118-110-76 I did regular jump rope)
2. Dive Bomber and Sandbag Half Squat (I used my 25lbs sandbag) -should do one leg half squat
6-6-5 (old2: 5 - 5 1/2 - 5 1/2) (old1: 4-4-4 with 15 lbs backpack)
3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
137-130-120 (old2: 128-123-116) (old1: 112-102-88 I did regular jump rope)
4. Airborne Kicks
29-41-42 (old2: 28-29-30)(old1: 47-50-40 modified this with Reverse Plank & Knee Tucks)
HOLY SMOKES! I actually killed my old scores! :D
This would be my 3rd time doing this but unfortunately, I kinda forgot some of the move (the dive bomber one since the lack of clarity in my notes and I was too lazy to watch the video again). Instead of doing SB lift and half one leg squat, I just did a regular squat with 25lbs sandbag.
Interval timer: 10 sec off / 1:20 on for 12 rounds
1. Side to side Jump with Jump Rope (feet together)
174-156-150 (old2:160-123-129)(old1: 118-110-76 I did regular jump rope)
2. Dive Bomber and Sandbag Half Squat (I used my 25lbs sandbag) -should do one leg half squat
6-6-5 (old2: 5 - 5 1/2 - 5 1/2) (old1: 4-4-4 with 15 lbs backpack)
3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
137-130-120 (old2: 128-123-116) (old1: 112-102-88 I did regular jump rope)
4. Airborne Kicks
29-41-42 (old2: 28-29-30)(old1: 47-50-40 modified this with Reverse Plank & Knee Tucks)
HOLY SMOKES! I actually killed my old scores! :D
Saturday, March 31, 2012
March Challenge 31: Bodyrock.tv - 600 reps Sexier Body Workout -3
Original workout: Bodyrock.tv
It's the last day of my March Challenge and I'm so amazed that March is almost over. Not that I'm going to stop working out consistently but I'm pretty happy that I managed to stick to my own Challenge until the end, despite some hiccups.
Anyway, to close out this month's Challenge, I picked another older Bodyrock.tv workout with Zuzana.
I've done this workout twice in the past and still find it's very challenging!
Complete this entire circuit as fast as possible in proper forms
Half Burpee with Calve Raises – 60 reps
One Leg Push Ups – 60 reps (alternating legs)
Jump Lunges – 60 reps
One Leg Dead Lifts – 30 on each leg
Crunches with Leg Extensions – 60 reps
Prisoner Squat and Front Kick – 60 reps (alternating legs)
One Leg Tricep Dip – 60 reps (switching legs)
One Leg Jump – 60 reps total (30 on each leg)
Chest Lift _ 60 reps
Over The Chair Kick – 60 reps total (30 on each leg)
This time I completed in 30:58
I'm getting close to complete this workout under 30 minutes!
It's the last day of my March Challenge and I'm so amazed that March is almost over. Not that I'm going to stop working out consistently but I'm pretty happy that I managed to stick to my own Challenge until the end, despite some hiccups.
Anyway, to close out this month's Challenge, I picked another older Bodyrock.tv workout with Zuzana.
I've done this workout twice in the past and still find it's very challenging!
Complete this entire circuit as fast as possible in proper forms
Half Burpee with Calve Raises – 60 reps
One Leg Push Ups – 60 reps (alternating legs)
Jump Lunges – 60 reps
One Leg Dead Lifts – 30 on each leg
Crunches with Leg Extensions – 60 reps
Prisoner Squat and Front Kick – 60 reps (alternating legs)
One Leg Tricep Dip – 60 reps (switching legs)
One Leg Jump – 60 reps total (30 on each leg)
Chest Lift _ 60 reps
Over The Chair Kick – 60 reps total (30 on each leg)
This time I completed in 30:58
I'm getting close to complete this workout under 30 minutes!
Thursday, March 29, 2012
March Challenge 29: Bodyrock.tv- Put It Down On Me Workout -2
Original workout: Bodyrock.tv
It was a rushed morning as I got up late so reps might not be as impressive. I struggled to move from one piece to another as I didn't arrange the workout equipment properly.
Set the interval timer to 10 sec off/30 sec on for 18 rounds
High Knees Skips 83-80-76
Commando Push ups 10-9-10
High Knees Skips 63-70-52
Kick over & Leg Raise 8-9-9
High Knees Skips 56-73-74
Ball Crunches 16-16-15
It was a rushed morning as I got up late so reps might not be as impressive. I struggled to move from one piece to another as I didn't arrange the workout equipment properly.
Set the interval timer to 10 sec off/30 sec on for 18 rounds
High Knees Skips 83-80-76
Commando Push ups 10-9-10
High Knees Skips 63-70-52
Kick over & Leg Raise 8-9-9
High Knees Skips 56-73-74
Ball Crunches 16-16-15
Wednesday, March 28, 2012
March Challenge 28: Bodyrock.tv - Right There Workout -2
Original workout: Bodyrock.tv!
Complete 2 Rounds of these 2 parts:
Part #1: 4 minute time challenge
Do as many sets of:
10 jump squats and side push ups & diagonal knee tucks
Round 1: 9 sets + 7 jump squats
Round 2: 9 sets
Part#2: 6 minute interval training (5 sec off/35 sec on for 9 rounds)
Lunge Pulses and Side Kick (Right)
Round 1: 12-10-10
Round 2: 12-9-9
Lunge Pulses and Side Kick (Left)
Round 1: 11-10-10
Round 2: 10-10-10
Diagonal Deadlift with Sandbag (I used 25lbs sandbag)
Round 1: 14-14-13
Round 2: 15-14-14
Complete 2 Rounds of these 2 parts:
Part #1: 4 minute time challenge
Do as many sets of:
10 jump squats and side push ups & diagonal knee tucks
Round 1: 9 sets + 7 jump squats
Round 2: 9 sets
Part#2: 6 minute interval training (5 sec off/35 sec on for 9 rounds)
Lunge Pulses and Side Kick (Right)
Round 1: 12-10-10
Round 2: 12-9-9
Lunge Pulses and Side Kick (Left)
Round 1: 11-10-10
Round 2: 10-10-10
Diagonal Deadlift with Sandbag (I used 25lbs sandbag)
Round 1: 14-14-13
Round 2: 15-14-14
Sunday, March 25, 2012
March Challenge 25: Bodyrock.tv: Beach Workout 2
2. Sandbag Row (with 25lbs sandbag) - 30 reps
3. Dancing Crab (alternating legs) - 30 reps
R1: 5:57
R2: 6:00
R3: 5:55
4. Jump Squats (interval 10 sec off/20 sec on for 8 rounds - 4 minutes total)
R1: 17-13-10-12-10-10-10-11
R2: 18-13-11-12-12-11-11-12
R3: 19-11-12-13-11-12-12-12
Total workout time: 29:53 (old: 34:02)
Thursday, March 22, 2012
March Challenge 22: Bodyrock.tv: Jacked Up Chick Workout 2
Original Workout: Bodyrock.tv
I didn't do this workout completely right as I supposed to do the time challenge part 3 rounds. What could I say, I didn't write it on my note and didn't realize until I was about to post this. Oh well..next time.
Part #1: Vertical leap (10 sec off/30 sec on for 6 rounds - 4 min interval training)
20-13-11-11-11-12 (old 16-12-13-13-13-14-14)
Part #2: Time Challenge
Do 3 times of this entire circuit as fast as possible
5 reps of 1 Arm Press Up (each side)
10 reps of reverse push up and kick up (alt. sides)
I only did 1 round- finished in 1:23
Part #3: 10 sec off/30 sec on for 12 rounds - 8 min interval training
High Knees (I did high knees jump rope this time)
75-7-74-67-75-75 (old - no rope: 100-90-94-92-90-90)
Bicycle (after wrote down high knees scores, drop down, roll over to your back, prepare for doing bicycle for the next interval)
35-37-38-38-38-36 (old: 46-43-44-44-43-40)
I didn't do this workout completely right as I supposed to do the time challenge part 3 rounds. What could I say, I didn't write it on my note and didn't realize until I was about to post this. Oh well..next time.
Part #1: Vertical leap (10 sec off/30 sec on for 6 rounds - 4 min interval training)
20-13-11-11-11-12 (old 16-12-13-13-13-14-14)
Part #2: Time Challenge
Do 3 times of this entire circuit as fast as possible
5 reps of 1 Arm Press Up (each side)
10 reps of reverse push up and kick up (alt. sides)
I only did 1 round- finished in 1:23
Part #3: 10 sec off/30 sec on for 12 rounds - 8 min interval training
High Knees (I did high knees jump rope this time)
75-7-74-67-75-75 (old - no rope: 100-90-94-92-90-90)
Bicycle (after wrote down high knees scores, drop down, roll over to your back, prepare for doing bicycle for the next interval)
35-37-38-38-38-36 (old: 46-43-44-44-43-40)
Tuesday, March 20, 2012
March Challenge 20: Bodyrock.tv: Psychopath Workout 2
Set timer for 10 sec off/20 sec on for 8 rounds (each exercise)
Burpees
5-5-4-4-4-4-4-4 (old 6-5-6-5-5-5-4-5)One Leg Deadlift & Jump Up (Switch leg after 1 interval)
10-9-10-9-10-10-10-10 (old 10-8-8-7-8-7-8-7)Mountain Climber
45-36-30-33-30-30-30-30 (old 37-30-32-29-24-26-27-29)Side Crunch (switch side after 1 interval)
15-16-15-16-15-16-15-15 (old 15-15-15-13-15-14-13-15)Side Lunge Touch Down
18-20-17-16-18-18-18-18 (old 22-23-23-23-22-23-23-23)Thursday, March 15, 2012
March Challenge15: Bodyrock.tv Extreme Workout Challenge 2
The last time I did this, I only managed to complete 2 rounds in 17:59.
Original workout: Bodyrock.tv
3 Rounds:
300 High Knees Skipping
20 burpees
40 backward lunge & kick up (alt sides)
I am proud to say I completed 3 rounds in 22:51
Original workout: Bodyrock.tv
3 Rounds:
300 High Knees Skipping
20 burpees
40 backward lunge & kick up (alt sides)
I am proud to say I completed 3 rounds in 22:51
Wednesday, March 14, 2012
March Challenge 14: Modified Bodyrock.tv Shape Up Core & Mixed Weighted Workout
I couldn't get up early morning so I did this short workout from Bodyrock.tv after I came back home.
Slightly modified the workout a bit.
Workout:
3x5, 3x3, 3x1 for each workout below. First round do 3 sets of 5 reps, second do 3 sets of 3 reps of each workout.
SB Clean and Press
Push Up + Side Plank and Reach
SB Press up
SB Bent Over Row
SB Sumo Squat
SB Left Leg Lunge
SB Right Leg Lunge
Time 16:00
Slightly modified the workout a bit.
Workout:
3x5, 3x3, 3x1 for each workout below. First round do 3 sets of 5 reps, second do 3 sets of 3 reps of each workout.
SB Clean and Press
Push Up + Side Plank and Reach
SB Press up
SB Bent Over Row
SB Sumo Squat
SB Left Leg Lunge
SB Right Leg Lunge
Time 16:00
Tuesday, March 13, 2012
March Challenge 13: Bodyrocktv Shape Up Workout
Warm up: 3 minute free style skipping (high knees and regular- roughly around 300s)
Workout for today was from Bodyrock.tv Shape Up Workout (the first 3 parts)
Part 1: 10 sec off/20 sec on for 12 rounds
2 side plank jump and push up 5-5-5-5-4-4
Push Up & Plank Toe Touch 6-5-4-5-5-4
Part 2: 10 sec off/20 sec on for 12 rounds
Jump Squat and Sandbag Clean + Press 4-4-4-4-4-4
Jump Lunge and Front Kick 8-7-7-7-7-7
Part 3: 10 sec off/50 sec on for 3 rounds
Elevated Plank and Floor Toe Touch 30
Shoulder stand, roll and stand 12
Elevated Plank and Floor Toe Touch 28
Awesome sweaty morning workout!
Workout for today was from Bodyrock.tv Shape Up Workout (the first 3 parts)
Part 1: 10 sec off/20 sec on for 12 rounds
2 side plank jump and push up 5-5-5-5-4-4
Push Up & Plank Toe Touch 6-5-4-5-5-4
Part 2: 10 sec off/20 sec on for 12 rounds
Jump Squat and Sandbag Clean + Press 4-4-4-4-4-4
Jump Lunge and Front Kick 8-7-7-7-7-7
Part 3: 10 sec off/50 sec on for 3 rounds
Elevated Plank and Floor Toe Touch 30
Shoulder stand, roll and stand 12
Elevated Plank and Floor Toe Touch 28
Awesome sweaty morning workout!
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