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.

LovingFit: Star Power Training Workout (lower body)

Original workout: LovingFit

Since I was doing more weight training for my legs, I adapted her workout by using less reps and more weights.

2 Rounds:
20 weighted split squat (right)
25 side lunge flow (right)
20 weighted split squat (left)
25 side lunge flow (left)
15 weighted front lunge (alt sides)
15 weighted squats

I used a pair of 15-17lbs DBs and pretty much omitted all the jumping and focus more on the squats.

Time 24:37



Then Bums & Thighs of Steel Challenge (Week 2 Day 2)

Lower Body Workout Weight Training

Happy Thanksgiving! Last night I enjoyed my 2nd Carb Nite® so today will be a hard workout day to burn off that extra glycogen from my system! Woot!

3 sets:
15 SB front squats
15 SB elevated lunge (each leg)

Abs - 10 reps

3 sets:
12 SB weighted bridge lift
15 SB side lunge (each side)

Abs- 10 V up pulse

Then HIIT Cardio - Tabata style - high knees skipping & burpee (without push up)

Finished off with Tati's Bums & Steel Thigh Challenge (Week 2 Day 1)

ZWOW #43: Switch It Up!

It's been ages since I did last ZWOW. Not that it wasn't interesting, but I just prefer a bit more refined workout like LovingFit. But one of these days where I know I won't have much time for working out or I don't feel like complicated workout, ZWOW comes in handy.

Original workout: Zuzana Light

15 side step ups (each leg)
10 one leg triceps dips (each leg)
15 one leg elevated lunges (each leg)
10 sets of (10 chair climber + 1 diagonal push up + jump forward & back)

Instead of doing 12 minute AMPRAP, I was aiming for at least 2 rounds or 3 if I felt super jacked up.

But in the end I only completed 2 Rounds which took me 17:48



Then I did LovingFit Bums & Steel Thighs Challenge (Week 1- Day 3)

Lower Body WO & HIIT Cardio

I finally had my first Carb Nite® last night so today I could do a bit more HIIT cardio style to wipe out my glycogen store. If you are lost at what I'm talking about, I don't blame you. Long story short, I'm currently doing Carb Nite Solution, a powerful fat stripping diet protocol created by Keifer. I'm planning to write a post about it on my other blog.

Anyway today's WO:

Part #1: Lower body Strength Training
3 Rounds:
15 reps SB squats (35lbs SB)
15 reps SB back lunge and side lunge (each side) - 35lbs. SB on shoulder
15 reps ball bridge

Time 18:00

Part #2: LovingFit Hot Maximus WO
A.Interval Training (15 sec off/1 min. on for 9 rounds)
Pistol (right leg) 6-6-6
Pistol (left leg) 6-6-6
Split Leg Lifts & Dips 8-10-9



B. 4 minute Cardio (I did Tabata style 10 sec off/20 sec on 8 Rounds)
Freestyle skipping
Burpee without push ups

Bonus (in the evening): LovingFit Bum & Steel Thighs Challenge (Week 1 Day 2)

2 Rounds:
20 reps plie mini pulses (right side) - hold 5 sec on 20th rep
20 reps plie mini pulses (left side) - hold 5 sec on 20th rep
20 reps superman kickbacks (each leg) - - hold 10 sec on 20th rep

1 minute bridge hold with weight (5lbs ankle weights between my knees)