Shoulders and Triceps and skipping rope

Prone Rear Delt raise /45° hyper ext SS
2.5lbsx15 / 20x
3x5lbs x 12/3x20

BB Front Shoulder Press / 1 leg hip thrust SS
3x 40lbs x 10 /3x15@each

Standing DB side delt lateral raise / lying leg raise & butt lift
7.5lbsx 12 / 20x
7.5lbs x12 / 15x
7.5x12/20x

BB Close Grip Triceps Bench Press
40lbs x 15
40x12
40x12

BB lying Triceps Ext / donkey kick
3x20lbs x12 / 3x15@each

Bench Triceps Dips
Straight legs on floor: 20x
Straight Elevated legs: 12x
Straight elevated : 15x

16 min skipping interval style (1 min hard/ 3 min easy)

Bodyrock.tv: Put it Down on Me Workout

Another short 12 minute interval workout. Visit Bodyrock.tv for more detailed workout descriptions.

Workout breakdown:

Set the interval timer to 10 sec off/30 sec on for 18 rounds
Do high knees jump rope in between each exercises during every 30 seconds interval. Since I still can't do high knees jump rope fast enough to wipe me out, I chose to do regular skipping with intense speed to get the most out of it.

I didn't count the skipping
Commando Push Ups 5-5-5
Kick Over & Leg Raise (I subbed with Front kick) 9-10.5-11
Crunches on the Ball 16-15-19

Bodyrock.tv: 500 jump rope jacks exercise challenge

Ok it supposedly 1000 jump rope jack exercise challenge, but with my 1-1.5lbs weighted jump rope, I was glad I could reach up to 500, even though I struggled A LOT. It took me 13:25.

Last time I did 1000 jump rope jack back in December, it took me entire 29:13 to finish off the whole thing. And that time I didn't put any weights inside the jump rope handles.

Bodyrock.tv: Hot Butt Workout

Today was one of Zuzana's older routine which I've never done before so it'll be my first time.

Workout breakdown:

6 rounds of this entire circuit:

30 reps side jump lunges
5 reps of one leg squat (each leg) - I did assisted one leg squat
100 skips (change style every 25 reps- I did feet together and scissors)

My time: 19:49.

Not too shabby. I'm working on my one leg squat. My right one could go all the way down, but still need to hold on to a chair.

Bodyrock.tv: Only Girl (in the world) Workout

I did this workout this morning but had to modified the sandbag swing portion. My backpack was a bit too bulky to do those moves. In fact when I was practicing the moves, I might sprain my upper left back shoulder.

Workout breakdown:

Part 1 & Part 3 (Set timer for 10 sec off /50 sec on for 6 rounds)
Lunge Chop (modified without the swing)- used 15lbs backpack
P1: 20-18 // P3: 23-21

Side Jump and Santana Push Up
P1: 6-6 // P3: 6.5-6

Round Trip & Jump Squat (modified without the swing)
P1: 13-13 // P3: 14-15

Part 2 (Set timer for 10 sec off /20 sec on for 8 rounds)
Interval High Knees Jump Rope



Unrelated: My condolences to Japan who has been hit 8.9 earthquake and tsunami. Now US West Coast had to get ready for the tsunami impact!!

Bodyrock.tv: Legs on Fire Exercise Challenge

Do 5 sets of:

- 10 sets of 3 one leg half squats & 1 leg pike press for each leg
- 4 minutes interval freestyle jump rope (10 sec off/20 sec on for 8 rounds).

I only managed to do 3 sets and that took me about 50:59 *sigh* and I even did the heavily modified version - holding on to my stairs handrail while doing the one leg half squat.

It was totally Legs on Fire Exercise!

Bodyrock.tv: Ass Busting Workout

I took a complete day off from workout yesterday since Zuzana didn't post any new workout prior. If I really wanted to I could always pick her older workout but I figured it has been a while since I took a complete break from working out.

So this morning I did Ass Busting workout. This workout is a combo of interval training and sort of time challenge.

Workout breakdown:

Do this whole circuit 2 times

#1. 2 minute interval (10 sec/10 sec for 6 rounds)
Jump Lunges and Mountain Climber (non stop)
Couldn't record the scores but average I did 10 jump lunges and 15 mt. climber. But after the third round and so I had to modify the jump lunges to backward lunge.

#2. 200 freestyle skips

R1 1:53 (100 regular/100 high knees)
R2 3:26 (100 scissors/about 50-60 jump rope jack/ regular for the rest)

#3. 2 minute interval (10 sec/10 sec for 6 rounds)
Jump Lunges and Mountain Climber (non stop)

#4. 5 minute interval training (10 sec off/40 sec on for 6 rounds)
- Sumo squat and lift (modified the lift to side leg lift instead)
R1 4-8-7
R2 9-7-6

- Reverse Push Ups
R1 13-11-10
R2 12-10-9

Bodyrock.tv: Sexy Legs Challenge

It said it's an exercise challenge but today's workout was more like an actual workout.

It was another mixture of time challenge and interval workout again and I'd say I LOVE IT! I like how Zuzana incorporates the skipping into the workout instead doing a 20 minute interval skipping after the workout which after a while can become boring.

Workout breakdown:

Note: Do interval skipping before doing each lunge.
Lunge (Left foot forward) 2:30 - P1 48 reps // P2 46 reps

5 minutes interval skipping (I did high knees jump rope) 10 off/20 on for 10 rounds
P1 53-39-30-29-30-40-33-34-40-43
P2 46-40-24-40-45-40-36-34-40-42
P3 53-36-40-40-40-40-42-40-32-43

Lunge (Right foot forward) 2:30 - P1 45 reps // P3 45 reps

Bodyrock.tv: Ready to Sweat Workout

It felt so GOOD to workout early in the morning. It gave me energy for the rest of the day. No more working out in the evening. Last night I had hard time to fall asleep probably because of my high adrenaline from the jump rope.

Anyway, I did Ready to Sweat Workout which was a combination of interval and time challenge workout.

Workout breakdown:

Combo #1: Time Challenge - Do this set as many as possible (4 minutes)

Side to Side Push Ups and 2 Forward/Backward Jumps - 14 reps

Interval High Knees Skipping (10 off/20 on for 8 rounds) - 4 minutes

40-40-39-30-27-34-41-33

Combo #2: Time Challenge - Do this set as many as possible (4 minutes)

2 Walking Push Ups & 4 Duck Under Jump Up - 13 reps

Interval High Knees Skipping (10 off/20 on for 8 rounds) - 4 minutes

47-41-40-36-26-40-35-28

Combo #3: Time Challenge - Do this set as many as possible (4 minutes)

3xLow Jack Jump Up & Diamond Runner Push Ups - 13 reps



I just realized I forgot to Jump up after 3 Low Jacks but still my thighs were burning!! Apparently doing a lot of skipping gave me strength to do high knees jump rope, though I wasn't nearly as fast as Zuzana.

I got a good sweat from this workout but didn't stop me to bust 200 crunches on the stability ball.

Bodyrock.tv: Grand Booty and Counterstrike Fat Combo Workout

I regretted that I didn't do today's workout in the morning because I didn't get enough sleep the night before. So I did it before dinner instead.

Not sure why either I didn't have enough sleep or I didn't workout in the morning, I felt lack of energy throughout the day. This determines me to workout in the morning instead in the evening.

Today's workout was a combination of two older workouts: Grand Theft Booty Workout and Counter-Strike Fat Workout.

Workout breakdown:

Part 1: Interval 10 sec off/30 sec on for 9 rounds

1. Snowboarder Pulses 15-16-15
2. One Leg Squat and Side Kick (Left) 6-5-4
3. One Leg Squat and Side Kick (Right) 5-5-5

Part 2: 8 minutes Time Challenge

3 side push ups, 1 side hop, 1 side lunge, 1 side hop, 1 side lunge - 22 reps

Part 3: Interval 10 sec off/30 sec on for 9 rounds

1. Shelf Butt 24-24-23
2. Half Pistol and 1 Leg Pike Press (Left) 3-2-2
3. Half Pistol and 1 Leg Pike Press (Right) 3-3-2 1/2

Hmm seems like most of my scores are better than last time I did the workouts!

I couldn't continue with 20 minutes skipping afterward so only did less than 10 minutes. Sweats were pouring non stop as if I was splashed myself with a bucket of water.

I hold on to a chair/stool for my one leg squat (in my case it was more half squat - similar to half pistol) but I noticed my right side was a bit stronger and I could bend down a bit more than the left.

Bodyrock.tv: Swimming in My Own Sweat Workout

I did this workout this morning and boy I was wiped out!

Pretty much similar with Burpee Fusion workout that I did couple weeks ago, but with a little difference.

I finished this in 30:07.

Workout breakdown:
10 One Arm Sandbag Swing (Left) (I used 15lbs backpack)
10 One Arm Sandbag Swing (Right)
20 Burpees

Keep repeating those until you reach 11 Burpees towards the end. Burpee countdown instead up.



After one minute break to catch my breath, I did 10 minutes interval skipping (10 sec off, 20 sec on for 20 rounds). I was so wiped out, sweating was pouring all over! I was completely swimming in my own sweat.

Bodyrock.tv: Burpee Fusion and 20 min Jump Rope

So I took a TOTAL DAY OFF from workout yesterday to prepare myself for today's torture workout :)

Workout breakdown:

1. Sandbag Swings 10 reps, Burpee 11 reps
2. Sandbag Swings 10 reps, Burpee 12 reps
3. Sandbag Swings 10 reps, Burpee 13 reps
4. Sandbag Swings 10 reps, Burpee 14 reps
5. Sandbag Swings 10 reps, Burpee 15 reps
6. Sandbag Swings 10 reps, Burpee 16 reps
7. Sandbag Swings 10 reps, Burpee 17 reps
8. Sandbag Swings 10 reps, Burpee 18 reps
9. Sandbag Swings 10 reps, Burpee 19 reps
10. Sandbag Swings 10 reps, Burpee 20 reps

For sandbag, I used 15lbs backpack.
I had to take lots of break for burpees- such a killer and did some push ups on knees.
My time was 31:22

It wasn't easy at all.

Then I did 20 min of freestyle Jump rope in moderate pace.

1000 regular jump rope + 36 scissors jump rope.

At the end, I was drenched in sweat, despite this freezing morning.

Wow, I didn't expect to reach 1000 skips.

Bodyrock.tv: Epic Abs Workout and 500 Skips - 2011 First workout!

I chose Epic Abs as my first 2011 workout in the morning. This was my first time did this one as it scared me couple months back.

Results? Not too bad, but for sure I could do much better next time!

Workout Breakdown:

Set the interval timer for 18 rounds of 5 sec off / 35 sec on.

1. Ninja Jump Tucks 7-7-7
2. Reverse Push Ups 9-10-8
3. Snowboarder 14-12-15
4. Triple Plank Jumps 9-8-9 (I forgot to jump up at 1st round)
5. Side Crunch (Left) 18-16-15
6. Side Crunch (Right) 19-16-15



It was tough to write down the reps only in 5 seconds of rest.

Southern California has been pretty freezing lately so I whipped out 500 skips afterwards and finished it in 4:45.

I am planning to add skipping as my daily mini exercise (freestyle, jump rope jack, scissors, one leg and eventually high knees skipping). We'll see.

Practicing Jump Rope

Remember the time I got back injury because I didn't know how to do jump rope properly.

That traumatized me for a good 3 months and today I decided to conquer my fear and start practicing the jump rope.

Result?

I actually could do jump rope FAR BETTER than 3 months ago!

I guess I've built all my strength from Bodyrock.tv workouts.

Of course it wasn't perfect as I tripped a lot but at least I knew I did 300 jump ropes plus some others that I forgot to count.

A nice good short workout before dinner.

I will do a full workout tomorrow morning.

And this week, Zuzana incorporates jump rope in all of the workouts.

Power Girl Workout with morning jump rope

I did some jump rope in the morning, didn't keep track how many skips I did. But for some reason, throughout the day I feel some aching on my right side back (around the waist area). Not sure if I pushed myself a bit too much while jumping rope or what. It hurts more if I try to bend down or anything to do with leaning towards the right side.

However, in the evening after I got home, I cranked up Power Girl workout by Zuzana.

The numbers are a teeny bit better than last time I did (especially doing these with the pain on my back right waist). Will post up the number later.

Best Ripped Abs Workout & Skipping

Today I think I did a bit better than last time:

12 rounds of 50 sec/10 sec rest interval:
1. Sumo Jump 10/9/9
2. 1-2 Reptile Push ups 10/10/10
3. Squat Side Hop 9/8/7
4. Seated V scissors 30/33/35

And I just bought a jump rope, and did as many skips as I could after the main workout. So all these time when I did 100 skips, I actually didn't use any rope. Yeah, kinda cheating. So I think it'll be a loooong way before I could actually do 100 skips for REAL.

For those who are in the US, Happy Labor Day weekend. Be safe.