Cardio HIIT Workout

15 min run/walk (13 laps)
40sec-1 min average run -
160-200m average distance
1-1:30 min average walk -
70-100m average distance

Walk to/from park:
40min total / 3km distance total

Totals:
5.46km
55:42

Sunny Sunday Workout

Part 1: CrossFit Alpha Metcon

50 jumping jacks
50 push ups
50 tuck jumps
50 mountain climbers (each leg)
50 squats
50 jumping jacks

Believe it or not, push up was the hardest one and I took most breaks on this one!

Time 11:38

Part 2: 3 minute sandbag overhead press

Result: 35 reps (3.5 sets of 10 reps)

Strength and Cardio Training

Not exactly a Bodyrock.tv workout but it still delivered quite a kick ass workout for me.

Strength Training (bodyweight only or add weight for more challenge)
5x5 (5 sets of 5)
Leg Raises on a dip station or pull up bar
Triceps Dips on dip station (I did 1 leg assisted)
Pistols (each leg)

Cardio Training: 10 sec off/20 sec on for 8 rounds (4 minute interval training)
High Knees Jump rope

I didn't record any scores today. Maybe next time I should.