Abs & Cardio HIIT at home

Cardio HIIT: 1 min rest/30 sec MAX effort - 10 rounds- High Knees Skipping

Abs Workout: LovingFit The Alignment of Abs

• 20 reps Sliding Pull-Inns & Plank Outs Combo ( both count as 1 rep )
• 4 Rounds of 20 Side Scissors & 10 toe touches( This is what 1 round looks like Right side 20/10 Left Side 20/10 )
• 20 reps Triple Twist Combo ( since it’s a combo all 3 counts as 1 rep )
• 20 reps Chop Sit Up –per side ( 40 total )
• 40 reps Ballet Side Bends

Note: I only did half of the portion for each of the Abs workout. I didn't have much mojo this morning for some reason. Could be the HIIT took some toll out from me.

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)

LovingFit: Power Jack Cardio Workout

It'll be a busy day today and probably thru the weekend. Yeah..work stuff. Good thing I could work from home today and I could get a little more sleep and did my workout!

LovingFit Power Jack Cardio Workout

3 Rounds:
30 power jack rope
10 dive bomber with mini push ups
30 power jack rope
15 bridge on balance ball
30 power jack rope
10 sit up with weight (with 35lbs SB overhead)

Time 20:52

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

Lower Body Workout: Loving Fit Heart Shaped Booty Workout & Perfect Abs Afterglow

Lower body: Heart Shaped Booty Workout

3 Rounds:
16 SB side lunge & 3 Knee tucks*
30 SB Jump lunges** (35lbs SB)
40 DB side jump lunge (alt.sides) -8lbs DB
30 SB squat pulses

* I had to use a DB at 3rd round because for some reason I didn't feel much on my legs while doing side lunge as I couldn't bend the leg lower

**I skipped the jump lunge and just did back lunge and knee up with holding SB in front of me

Time 29:04




Then Perfect Abs Afterglow

Time 16:47

Upperbody Workout: LovingFit The Gun Show Workout

My first day of working out after every 6 week 5 days consecutive active rest.

Original workout: LovingFit

10 Rounds:
6 reps halfway dive bomber push ups
6 reps side plank mill (each side)
6 reps wide grip pull ups*
6 reps mountain climber push-off combo (3 mt. climbers, kick back (1 leg elevated), drop down, push-off)
6 reps dips
6 reps shoulder raises (with a pair of 8lb DBs)

* I subbed the pull up with a seated pull up (assisted on the way up and unassisted on the way down).

I had to break it into 2 parts of 5 rounds.

First 5 rounds took me 31:14
Second 5 rounds took me 29:58

Of course during the 3rd & 4th of my 2nd 5th round, I had to do my seated pull up assisted up and down.



I was going to add Perfect Abs Afterglow but I think with a circuit that took me about 1 hour to finish was good enough.

Upper Body Workout & LovingFit: Fifth Element Abs

Believe it or not my chest, upper back and triceps were sore from Saturday upper body workout. So looks like I'll be stuck with doing curls for today's upper body day.

Upper Body Workout:
3 Rounds:
10 DB curls (palms facing the chest)
10 DB hammer curls (palms facing each other)
10 DB side lateral raise
10 DB front lateral raise

For curls I used a pair of 12lbs DBs and for lateral raise I used a pair of 8lbs DBs.

Then I continued with LovingFit Fifth Element Abs Workout to work on my abs

Original workout: LovingFit

Part 1
30sec/30 sec 4 rounds (no break)

Reptile Plank Right Leg
Mini Leg Lifts
Reptile Plank Left Leg
Mini Leg Lifts

Part 2
Weightless Crunch – 30 reps
Flexed Feet count 2 Scissors – 30 reps
Pointed Toes Reversed Scissors – 30 reps
Weighted Hard Rock Hard Core Exercise – 30 reps
Double Side Crunch – 20 reps per each side ( each 2 crunches counts as 1 rep )
Weighted Bicycle – 50 reps

Part 2 took me exactly 20 minutes I felt the burn on my abs at the end of the day. Fun times!

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!!

Upper Body & Core Workout

Upper body strength training:
3x5, 3x3 3x1
DB upright row & press up (a pair of 12.5lbs DB) - used 15lbs at last set
DB triceps kick back (a pair of 8lbs DB)
push ups
seated pull ups with dip station (assisted way up/unassisted negative way down)

Abs/Core: LovingFit SunKissed Abs
30 abs core
15 diagonal elbow plank, knee tuck & leg lift (reptile) -each side
30 bent leg side to side sit up (froggie sit up)
15 side plank mill & diagonal knee tuck (each side)

HIIT Cardio (40 sec rest/1 min on 8 Rounds)
Freestyle skipping
Diagonal Wood chop with 10lbs mini SB (right)
Freestyle skipping
Diagonal Wood chop with 10lbs mini SB (left)

LovingFit: Bangarang Workout (Lower Body)

Warm up:
500 skips
1 round lower body weight training (no sandbag)

Lower body weight training:
3 Rounds:
10 SB Side to side Low Squats (2 side squats=1 rep)- keeping low entire time
10 SB back lunge & knee up (each side)
5 pistols (each side)

Then proceeded to LovingFit Bangarang Workout

Instead of timing the entire workout, I timed each move so I know which area that I might need to improve more

30 reps Over Head Jump Lunges with Rotation using a medicine ball (2 jump lunges= 1 rep) 5:28
30 sandbag swing 1:31
30 sandbag Step Ups Right Leg 3:00
30 One leg bridge on a balance ball (right) 2:33
30 sandbag Step Ups Left leg 2:54
30 One leg bridge on a balance ball (left) 2:29
30 db circle, jump to plank, jump back and toe raise 5:55
30 2 SB squat pulses & SB deep squat 6:30
30 sandbag swing 1:21
30 superman lifts (2 lifts=1 rep) 2:46

Total time 34:31

SB= 32-33lbs

Modifications:
1. I did lunge back with 8lbs DB overhead and side twist
2. for SB squat pulses, I did a deep squat instead of jump squats.

Upper body WO and LovingFit Burn It Ground Workout

I decided to do a bit more strength training in addition to LovingFit workout as I want to add a bit more lean muscles. Let's see if I could survive!

Upper body weight training:
3 Rounds: (1 minute rest in between rounds) with a pair of 12.5 lbs DB
15 assisted seated pull ups
15 DB bent over rows
15 DB press up
15 dive bomber push ups

Rest 2 minutes

2 Rounds: (2 minute rest in between rounds)- with a pair of 8lbs DB except for triceps extensions which I used one 12.5lbs DB)
15 DB lateral shoulder raise
15 DB overhead triceps extensions
15 DB skull crushers
15 DB triceps press

Rest 2 minutes

Then onto LovingFit Abs & Upper Body Burn it Ground Workout

Part #1: 3 minute countdown
1 Seated pull up + 3 knee raises + 3 pike press
Completed 5 sets

Abs: 25 situps with DB overhead - each side (with 12.5 lbs DB)

Part #2: 3 minute countdown
2 SB press up + 2 one leg push ups
Completed 7 sets

Abs: 25 situps with DB overhead - each side (with 12.5 lbs DB)

Part #3: 3 minute countdown
2 turning bridge push ups + 2 pull in combo
Completed 9 sets

Part #4: Tabata HIIT (10 sec off/20 sec on 8 Rounds)
High Knees Skipping 56-35-53-40
Side to side knee raises on dip station 9-10-10-10



Modifications:
For part 1 I modified the pull up to seated pull up and instead of hanging knee tuck in, I did knee raises.

For Part 4 I did high knees skipping

LovingFit: Hot Torture Workout

Upper body strength training:
2 Rounds:
15 biceps curls
15 assisted seated pull up
15 lawnmower (each side)
15 lateral shoulder raise

I used a pair of 12.5lbs DB for the curls and lawnmower and a pair of 8lbs for the lateral raise.

Time 18:46

Original workout: LovingFit

10 sec off/40 sec on for 24 rounds
Push Back Push Ups 10-7-9
Crane Crunch 12-12-12
T-Push Up 7-7-7
Diamond Legs Lifts & Butt Lift 11-12-12
Power Jump Rope Jacks 25-16-19
Shoulder Presses 8-10-10
2 Way Pull Up (subbed with reverse body rows) 3-6-5
Elbow Plank Jumps 17-21-23

Modifications:
1. For T Push Up (aka push up and side plank) I didn't use any weight. It's still challenging enough for me already.

2. For shoulder presses (pike press), I just did with feet on the ground.

3. 2 Way Pull Up (aka reverse push ups) I did seated pull ups with the dip station. Mostly assisted on the way up and I lifted both feet up and came down slowly. Towards the end I had to do both ways assisted.

LovingFit: Tailfeather Posse & Perfect Abs AfterGlow Workout

Warm up:
500 freestyle skips (about 4 mins)
CBBC #1 (8:47)

Original workout: LovingFit

5 Rounds:
12 reps 2 back lunge & jump squat combo (each side count as 1 rep) with SB (35 lbs)
20 reps toe lifts with SB (35lbs)
30 DB swing (12.5lbs DB)
20 isometric squat & side bends (each side count as 1 rep)

For the lunge/squat combo, I only did jump squat on first round and did regular SB slow squats for the rest of the rounds)

Time 27:32



Then Perfect Abs Afterglow for Abs portion for the day, with 10lbs mini sandbag and took me 18:39

Totally drenched!

LovingFit: S&M Jane Workout

Warm up:
Planks
Sharp Abs Challenge

Original workout: LovingFit

S&M Push-offs – 12 reps
Advanced Reptile Jumps – 12 reps
Bicycles – 30 reps
Dips – 12 reps
Balance Ball Pass – 20 reps
Shoulder Press – 15 reps
Back Lifts with an Isometric Booty squeeze – 15 reps

Modifications:
For shoulder press, I just put my feet on the ground - keeping them close together and pushed as low as possible.

Time 33:41



Cool down:
Dynamic stretching
2 Rounds of Good Posture Challenge

LovingFit: I Won't Give Up Workout

Original workout: LovingFit

3 Rounds:
20 side plank jump-push ups-2 diagonal knee tucks
20 DB triceps kick back
20 shuffle push ups (one arm on elevated brick-side to side)
20 DB overhead circle shoulder press
20 outward palm push ups

DB= a pair of 8lbs

Modifications:
I had to do push ups on my knees starting round 3

Time 37:36



This workout was HARD and I wanted to give up so many times but in the end I'm glad I didn't!

Then after I got home, I did a quick Ab routine based off Sun Kissed Abs & Core. I didn't exactly remember all the moves so I just did a couple that I remembered:
30 Rock your core & abs
15 diagonal elbow plank reptile (each side)
30 rolling core
15 side plank mill & diagonal knee tuck (each side)

OMG I actually only missed 1 move- the Froggie sit up :P