Fullbody Bodyweight Interval Circuit (Deload Week)

15 sec rest / 1 min - 24 rounds
High knees jump rope
One Leg Glute bridge (R) 30-40
One Leg Glute bridge (L) 30-40
Reverse Body Row 15-18
One Leg RDL (L) 15-20
One Leg RDL (R) 15-20
Superman Plank 20-25
Pike Press 15-20

Back, Upper Body & HIIT Workout at LA Fitness

Warm up:

• 20 reps clamshells (each leg)- at home
• 2 min freestyle skipping
• 1 lap bear crawls
• 1 min front elbow plank hold
• 1 min side elbow plank hold (each side)
• 1 min full plank hold

Back & Upper Body Workout:

• 3 sets of 4 reps close grip pull up/chin ups (from standing position) - tried to go up and down a bit faster
• 1 set of 8 reps reverse body rows w BB bar at squat rack - had to move away cuz someone was actually using it
• 3 sets 10 reps One Arm Row (25lbs plate)-each arm
• 3 sets 10 reps 30lbs preloaded BB shoulder press

Active rest in between sets/exercise 20-25 various abs moves.

HIIT: 1 min easy pedaling/30 sec resistance pedaling spin bike (15 mins)

Conditioning Workout

15 sec off/45 sec on for 15 Rounds

• 1 Leg Glute Bridge (Right)
• 1 Leg Glute Bridge (Left)
• KB Sumo & High Pull (35 lbs.)
• KB Thrusters (started offf 35 lbs. but had to drop to 15 lbs.)
• Triceps dips

Upper Body (Back & Shoulders) Workout and Chin Up Progression Update

Warm Up (Core):
3 Rounds:
1 minute forward RKC plank hold
1 minute side plank hold (each side)

Rest about 30 sec in between exercise

3 sets of 10 reps stability ball roll out

Upper Body (Back & Shoulders) Workout:
10 sets of 1 rep chin ups (unassisted)
5 sets of 10 reps BB bent over rows (45 lbs.)
5 sets of 10 reps one arm bent over rows (25 lbs. plate) - each side
5 sets of 10 reps mini BB shoulder press (30 lbs.)

Rest 30 sec in between sets - 1 minute in between exercises

HIIT: 1 minute easy pace/ 30 sec high resistance pace 12 rounds on the spin bike.

I'M SO HAPPY I could do at least 1 unassisted chin ups!! It's not from a dead hang yet, but hey..it's progress! Before I needed to push off from my foot but this time not at all!

Lower Body Workout at Home

It's time for interval style Lower body Workout. Haven't done it for a while so it's a little nice change from the usual circuit or sets.

Interval Training: 20 sec rest / 35 sec active – 24 Rounds

• KB kneel-stand-kneel (35 lbs. KB racked hold on right)(right) 7-8-7-7
• KB kneel-stand-kneel (35 lbs. KB racked hold on left)(left) 7-7-7-7
• KB swing 24-24-24-22
• KB backward lunge pulse (35 lbs. KB front hold)(right) 10-10-10-15
• KB backward lunge pulse (35 lbs. KB front hold)(left) 10-10-12-15
• KB swing (35 lbs.) 24-24-23-24

Then:
Plank hold Challenge (on elbow) - will try to hold as long as possible in proper form.
Result: 2:46

This time I paid attention on my plank form. Butt not on the air and kept straight body the entire time and tightened up my core!

Self Saturday KB Workout at the gym

I wasn't aware there was no 9am KB class today. Did I just waste my commute to the gym? NOT AT ALL. The beauty of been working out alone at home for the past 1.5 year is I could actually put a workout together. It did take a little time for me to do since I wasn't quite prepared but one thing for sure, I've been planning to work on my legs!

I put this as I went thru.

Workout:
3x15 KB sumo deadlift (70lbs /32kg)
3x5 KB sumo deadlift (105lbs / 48kg)
3x5 toes to bar (on a pull up bar) - only got halfway through
3x15 KB Swing (35lbs to 44 lbs - 53 lbs)
20x elevated plank crossed knee tucks (each side)
3x10 KB Goblet squat (35lbs)
20x leg lifts

HIIT:
1 min rest/ 30 sec max effort - 8 rounds - skipping/ double unders
1 min rest /30 sec max effort -10 rounds - Rowing

Note: I need to keep in mind not to bend my legs when jumping for double unders. It put too much pressure on my hamstrings and calves.

Myomytv Test Your Mettle Kettlebell

Original workout: Myomytv

Part #1: 15 sec off/ 45 sec on for 6 Rounds

• Thruster (right) 14-11 (18lbs. KB)
• Thruster (left) 11-11
• Two-Handed Kettlebell Swing 26-26 (44 lbs. KB)

Bridging Combo (in between each part)

• 3x Pull Ups (with thin green band)
• 10x Explosive Jump up
• 2x 35lbs KB 2 laps KB Farmers Walk (80 yards)

Part #2: 15 sec off/ 45 sec on for 6 Rounds

• Vertical Swing Burpee 7-6 (20 lbs. KB)
• Renegade Rows 10-13 (2x 26 lbs then 2x22 lbs KB)
• Side to Side step ups 29-30

(Bridging Combo)

Part #3: 15 sec off/ 45 sec on for 6 Rounds

• KB Kneel to Stand (R) 13-9 (25 lbs. KB)
• KB Kneel to Stand (L) 11-10
• Burpees 8-8

(Bridging Combo)

Then 3x20 Elevated One Leg Glute Bridge (each leg)

Lower Body and HIIT Cardio

Lower Body:

• 3x15 Bulgarian Split Squats (R/L) - 25lbs DB (hold at opposite side of leg)
• 30x DB Swing (25lbs)
• 3x20 Romanian Dead Lifts (R/L) - 25lbs DB (hold at opposite side of standing leg)
• 30 DB Swing (25lbs)
• 3x20 Goblet Squats (30lbs DB)
• 30 DB Swing (30lbs DB)
• 3x20 One Leg Elevated Bridge (R/L) - leg on a chair
• 30x DB swing (30lbs DB)

HIIT Cardio 1 minute rest /30 sec MAX effort - 8 Rounds
High Knees/Run in place

I was so gassed out after 30 sec! Energy level was fine but I think I was more battling with my laziness or a bit unmotivated to workout today. Blame it to the dark, gloomy, rainy and cold morning!

LBKC 2012 Christmas Eve KB Workout plus HIIT Rowing

Today's workout was a beast! My upper back is already toast from yesterday and Friday's TRX rows so it was quite challenging for me, especially the pull ups, even though it was assisted with a thick band that supposed took off 75% of my bodyweight!

Workout:
2 Rounds:

• 20 One Arm Jerks (each side) - 15lbs KB
• 40 Sumo Deadlift 53lbs KB
• 40 Russian Wiper 15lbs KB
• 20 One Arm Thruster (each side) 15lbs KB
• 40 2 Arm KB Swing 25lbs KB
• 20 Pull Ups (thick band assisted)
• 20 Box Jumps (20" box)

Note:

1. For jerks I did Push Press since I haven't learned it yet
2. Russian Wiper: Lie down, hold KB over head and to leg lifts
3. One Arm Thruster: Basically squat and press up
4. Box Jumps: I did step ups

Then after finished with 2 rounds circuit:
80 yards overhead walking lunges (10lbs plate)

Result: 34:13

The best record was 24:02.

Then I did HIIT Rowing (1 minute rest / 30 sec MAX effort for 8 Rounds). I think I almost ran out of my gas. My rowing wasn't as great as yesterday. It could be because of the longer and tougher workout prior.

And I have nice gifts on my palm hands: calluses!

LBKC Sunday Kettlebell Workout

My trainer was late today because he got a ticket. I almost thought if for some reason he couldn't show up, I was so ready to make up my own workout especially I had full access to all of these weights!

Anyway glad everything is ok.

Workout:

Part #1: 3 Rounds circuit

• 1 minute Turkish Get Up (30 sec each side) - used 12lbs KB
• 30 sec Goblet Squats (used 30lbs KB)
• 1 minute One Arm Clean and Press (30 sec each side) - used 15lbs KB
• 1 minute One Arm Rows (30 sec each side) - used 18lbs KB
• 30 sec Mountain Climbers (I sprinted thru this!)

Rest 1 minute and repeat the entire thing for 2 more rounds!

Reps I managed (as much I could remember):
TGU about 2-3 each side
Squats about 10-12
Clean & Press about 8-10 each arm
Mountain Climbers - didn't count!

The key here is not putting down the KB when switching sides. I wish I could go to 15lbs for the TGU but for the time being, I'll stick to 12lbs until I build my shoulder strength, especially my left arm.

Part #2: 5 minute snatch practice (used 12lbs & 15lbs KB)

Part #3:
30 sec off / 30 sec active 3 Rounds

• Burpee (no push up) KB High Pulls (used 30lbs KB)
• Close grip push up (hands on KB)

Reps I managed (as much I could remember):
Burpee High Pulls about 8-10
Close grip push up about 5-6

Afterward I went to the gym area and did HIIT Rowing
(1 minute rest / 30 sec all out for 8 Rounds)

Result: 1.6k row - not bad!

Hmm can I say that I actually kinda like rowing? Maybe it's too early to say that since I haven't tried to row 1k all at once!

Overall today's workout was AWESOME and I'm glad I finally didn't chicken out picking up my weights! I could still feel some soreness on my upper back from Friday's TRX rows and I think today it will be a bit more sore from those close grip push ups!

Legs, Abs and Cardio HIIT

It's the day after my Carb Nite so I need to workout hard today!

Workout:

• 3x12 DB Squat & Back Lunge (each side) - with 25lbs DB
• 2 minute ball plank hold
• 4x12 One Leg Deadlift (each side) - with 25lbs DB
• 1 minute crossed elevated knee tucks
• 4x12 DB walking lunges (with 25lbs DB on one hand, 10lbs on others, switched side after one set)
• 1 minute side crunch (each side)
• 3x12 DB side step ups
• 1 minute weighted jack knives (started with 12lb DB then dropped the weight)
• 4x12 SB elevated glute bridge

HIIT Cardio (1 minute rest / 30 sec on for 8 rounds)- Run in place!

Myomytv Step it Up Conditioning Workout

Original workout: Myomytv.com

Set interval timer for 20 sec rest/40 sec on for 6 Rounds in each Section - perform 2 Rounds on each sections! I did both sections before repeating the entire thing. I set 2 minute break in between sections.

Section #1
SB Front Squat to Reverse Lunge (right) 6.5 / 9
SB Front Squat to Reverse Lunge (left) 7 / 8
Inverted Rows* 9 /9
DB Push Press (left) 9 / 8
DB Push Press (right) 13 /13
Two-Handed DB Swing 27 /27

*** 2 minute break ***

Section #2
SB Weighted Side Step-Up (right) 12 /12
SB Weighted Side Step-Up (left) 11 / 13
Bench Jump Overs** 23 / 28
Single Arm DB Swing (left) 25 / 25
Single Arm DB Swing (right) 25 / 25
Two-Jump Burpees (burpee with 2 jump squats) 7 / 6

SB = 25lbs
DB = 12-15lbs

Bonus:
I did 3x15 sandbag hip thrust with my shoulders on a balance ball.

Cardio HIIT (1 minute off / 30 sec MAX effort 8 Rounds)
Push Up Burpees, jump squats, CrossFit burpees

In the end I just did CrossFit burpees as I could go all out more. Jump squats are a bit too hard for my knees, push up burpees didn't elevate my heart rate as much.

I don't own a KB yet so I did it with DB
* I did reverse push up with my dip station. I tried with straight legs but I figured I couldn't pull myself up as much to get more squeeze on my upper back, so I did bent legs but tried to shift most of my weight to my back and used less assistance from my feet
**I did side to side jump with my hands on the chair.

Quick Interval Cardio

Just a quick interval cardio so I could tap into more of my glycogen storage! I was going to do it in the morning but then I wanted more sleep so did this after I got home from work prior dinner!

1 minute rest / 30 sec MAX effort for 8 Rounds (about 12 minute)
Mountain Runners
Jump Tucks

Lower Body Glute Workout & HIIT Cardio

Workout reference: Myomytv.com

Strength Workout:
Part #1:
3x15 bulgarian split squats (R then L)
30 sec 2 hands DB Swing

Part #2:
3x15 high deficit reverse lunge (R then L) - elevated step down lunge
30 sec X Band walk or (lying side leg lift-each side)

Part #3:
3x15 One Leg deadlift (R then L) - heavy DB
30 sec jump lunge

Part #4:
3x15 single leg bridge (R then L)
30 sec alt DB swing

Conditioning Workout:
15 sec off /45 sec on for 15 Rounds
Weighted or unweighted jumps
Pull burpee
Stand-kneel-stand (R)
Stand-KNeel_stand (L)
Renegade Rows

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

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)

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: Push Through It Lower Body Workout

3 Sets of 1 leg ball bridge lift (15 reps/set - per leg)

Original workout: LovingFit

Part #1:
40 reps 5 count isometric SB squat & 1 regular SB squat

Time: 12:04

Part #2: 2 rounds of (7 sec/13 sec for 10 Rounds)
Ballet booty exercise
- Stand with 1 leg, hold a balance ball above head - resting position
- Lift 1 leg back and holding a balance ball forward during 13 sec)
- Switch leg after 5 intervals
- Do the whole thing after finishing 10 rounds interval

Part #3:
20 reps - SB clean + 6 back lunge pulses (each leg)
Time: 9:21

Then some abs and cardio skipping. (40 sec off/1 minute on for 8 Rounds)

LovingFit: 5D Strength Upper Body Workout

It's finally weekend where I can do a longer workout and this time I picked LovingFit 5D Strength. Work will be a bit crazy for the next 2 weeks so I want to make a good use of my weekend to get the most out for my workouts.

Part #1: 11 sec/ 11 sec for 10 rounds
Iso outward palm push up + kick backs

Part #2: 3 Rounds
10 side to side elevated pike press (shoulder press)
12 iso spiderman acro push ups
15 back lifts

Time 14:05

Part #3: 3 Rounds
12 one leg assisted dips + kicks
20 diagonal mt. climber jumpers
8 1 leg reptile dive bombers

Time 17:11


Modifications:
1. I did regular pike press instead of elevated
2. For spiderman acro push ups, I just did 1 leg push up
3. I did regular dive bombers



Then 11 sec on/ 11 sec active 10 Rounds skipping- all efforts in that 11 sec!!

Lower Body Weight Training & HIIT Cardio Abs

20 min. AMRAP:
5 pistols (each leg)
10 DB swing
10 one leg bridge on the ball (each side)
10 SB back lunge & knee up lift (each side)

Result 3 Rounds + 3 Back Lunge (Right side)

Cardio & HIIT Abs (40 sec rest/1 min active for 8 rounds)
Back lift+roll over + V ups (keep feet off the ground) 9-8
Side to side hops 25-25
Plank on a ball with alt. leg lift 24-25
Scissors skipping around 120s