Original workout: Bodyrock.tv
I've been sitting on my ass for almost the entire day..yeah sitting in front of my laptop browsing around, Facebooking, etc you named it. So when Bodyrock.tv posted their last 4 Christmas workouts, I was excited to see abs workout that I could do without much preparation. To make it worth more, I triple it to make it 9 minute workout instead of 3.
10 sec off/50 sec on for 9 rounds (originally 3 rounds)
Circle Abs 23-20-21
V Ups (Left) 30-26-22
V Ups (Right) 29-23-22
Showing posts with label christmas abs. Show all posts
Showing posts with label christmas abs. Show all posts
Sunday, December 25, 2011
Friday, April 1, 2011
Bodyrock.tv: Christmas Abs on April's Fools Day
What?! Two workouts in one day? No it's not an April Fools joke..IT'S REAL. I did this after I came back home. So this put me back on the track, and I am only one workout behind from Zuzana's schedule and after this, the workout marathon is DONE!
I used a backpack with bunch of stuff inside - weighted about 14-15 lbs.
(Set the interval timer for two intervals for 20 seconds (no rest interval) for 6 rounds. Total workout will be 4 minutes.)
First 20 sec: squat all the way down
Second 20 sec: Squat half way
Third 20 sec: Short pulse squats (squat half way and pulsing-do not come up to standing position)
Repeat everything until the whole interval is over.
I didn't write any scores last time but this time I manage to do it. I had my backpack on me, so my free hands could hold a book and a pen.
1. Full squats 14-11-8-8
2. Half squats 14-11-9-12
3. Pulse squats 13-11-10-14
Combo#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the metal bar across. Actually I didn't really do a real L-sit, more like I lift off my butt from the ground.
Each time the sandbag touches the floor count as 1 round.
Scores: 14-13-12-12 (old 10-9-9-9)
Workout breakdown:
Combo#1: Triple squat action (with or without sandbag/weight/backpack etc)I used a backpack with bunch of stuff inside - weighted about 14-15 lbs.
(Set the interval timer for two intervals for 20 seconds (no rest interval) for 6 rounds. Total workout will be 4 minutes.)
First 20 sec: squat all the way down
Second 20 sec: Squat half way
Third 20 sec: Short pulse squats (squat half way and pulsing-do not come up to standing position)
Repeat everything until the whole interval is over.
I didn't write any scores last time but this time I manage to do it. I had my backpack on me, so my free hands could hold a book and a pen.
1. Full squats 14-11-8-8
2. Half squats 14-11-9-12
3. Pulse squats 13-11-10-14
Combo#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the metal bar across. Actually I didn't really do a real L-sit, more like I lift off my butt from the ground.
Combo#3: Pick Up Jump with Sandbag/weight/backpack etc
(4 rounds of 10 sec off/50 sec on interval)Each time the sandbag touches the floor count as 1 round.
Scores: 14-13-12-12 (old 10-9-9-9)
Saturday, December 11, 2010
Bodyrock.tv: Christmas Abs Workout
Well the actual name of the workout is: "All I want for Christmas is Abs Workout".
Another brutal workout from Zuzana (geez when will she rest..LOL). There are 3 parts of this workout with different intervals.
Workout breakdown:
Combo#1: Triple squat action (with or without sandbag/weight/backpack etc)
I used a backpack with bunch of stuff inside - weighted about 14-15 lbs.
Set the interval timer for two intervals for 20 seconds (no rest interval) for 6 rounds. Total workout will be 4 minutes.
First 20 sec: squat all the way down
Second 20 sec: Squat half way
Third 20 sec: Short pulse squats (squat half way and pulsing-do not come up to standing position)
Repeat everything until the whole interval is over.
I couldn't write down the reps cause I was squatting for the full 4 minutes (well sorta, I had to shake off my legs in between, especially the Short pulse squats)
Combo#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the broomstick handle. Boy 5 sec felt long. I could only lift my butt and legs off the floor for a mere second.
Combo#3: Pick Up Jump with Sandbag/weight/backpack etc
4 rounds of 10 sec off/50 sec on interval
Each time the sandbag touches the floor count as 1 round.
My round: 10-9-9-9
Good workout for Saturday morning and I am already feeling my upper back muscles are sore now.
Another brutal workout from Zuzana (geez when will she rest..LOL). There are 3 parts of this workout with different intervals.
Workout breakdown:
Combo#1: Triple squat action (with or without sandbag/weight/backpack etc)
I used a backpack with bunch of stuff inside - weighted about 14-15 lbs.
Set the interval timer for two intervals for 20 seconds (no rest interval) for 6 rounds. Total workout will be 4 minutes.
First 20 sec: squat all the way down
Second 20 sec: Squat half way
Third 20 sec: Short pulse squats (squat half way and pulsing-do not come up to standing position)
Repeat everything until the whole interval is over.
I couldn't write down the reps cause I was squatting for the full 4 minutes (well sorta, I had to shake off my legs in between, especially the Short pulse squats)
Combo#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the broomstick handle. Boy 5 sec felt long. I could only lift my butt and legs off the floor for a mere second.
Combo#3: Pick Up Jump with Sandbag/weight/backpack etc
4 rounds of 10 sec off/50 sec on interval
Each time the sandbag touches the floor count as 1 round.
My round: 10-9-9-9
Good workout for Saturday morning and I am already feeling my upper back muscles are sore now.
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