I composed my own 12 minute HIIT workout which looks something like this: 10 sec off/50 sec on for 12 rounds
Jump Lunges 28-23
SB Clean & Press (25lbs) 12-12
Jump Squats 24-23
Slow Reverse Push Ups 10-11
Side Plank Crossed Oblique Crunch (Left) 15-18
Side Plank Crossed Oblique Crunch (Right) 16-21
Then I remembered Zuzka had this mini challenge for the day: Do one ZWOW and 15 pistols on each leg.
I chose ZWOW#9 and finished a solid 3 rounds but I was lacking 10 Dancing Crabs so I made it up by doing 30 Dancing Crabs after I finished the first 10 minute AMPRAP.
Will do 15 pistols after I got home today! I did 15 pistols while waiting for my train. YAY me!
Workout breakdown:
Set timer for 10 sec off /30 sec on for 24 rounds
1. Leg Elevated Sumo Push Ups 13-10-9-8-9-9 (old 2: 12-10-9-10-9-10) (old 1: 8/5/7/6/5*/7* -knees on last 2)
My abs and upper body were a bit sore from yesterday's workout and after today's workout, I think I totally killed them all. I decided to mix up my workout a bit by looking into CrossFit style workouts. Of course I don't have any access to 100lbs barbell and even though I do, I doubt I could even lift that sucker up.
Two new moves that totally burned me today were the Over Head Squats (OHS) and Weighted Front Squats.
Initially I tried to hold my 20lbs backpack for OHS but it was a bad idea. I wasn't trained to do it yet although I could do perfectly fine with just my own bodyweight. So I swapped it out chickened out and grabbed one 15 lbs dumbbell instead and did something like the video below. Yeah...I'm such a weakling.
Front squats aren't too bad although I felt the burn more on my arms holding 15 lbs dumbbell as I tried not to rest the dumbbells on my shoulders.
Before I started off with the actual warm up, I practiced more on my double unders and was pretty happy now I could do single-double-single-double rhythm unbroken for at least 10 DUs.
Modified CrossFit workout (from Fit Daffy'sWorkout Log) Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges Squats with 20 lbs backpack Overhead Squats (holding 15 lbs dumbbell)
Finished: 5:26
Workout:(front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups
Finished: 10:40
Total workout time: 16:06
Extras:
12 Pistols (each leg)
5 Burpees
Phew, I was sweating a lot in the end and today's workout was totally strength training which I like! I need to look into something like this more.
Yay, my first workout of this Conquering My Fear Week, I'm Into You Workout, which I did back in May 2011. Mind you, that time I couldn't even whip a single high knees jump rope thus I didn't bother to write down the reps. What was the point? I was switching between playground hops and regular skips.
So today I did all workouts properly (and yes including the high knees jump rope). Here are my reps for today: 10 sec off/50 sec on for 12 rounds
High Knees Jump Rope 90-80
Crab-Pike Press 11-10 (old 9-10)
High Knees Jump Rope 65-60
Reverse Push Ups 18-15(old 16-14)
High Knees Jump Rope 70-82
Side to Side Lunge with 20-22 lbs backpack 20-22(old 21-23)
I might not mention this, but my skipping rope has weighted handles which might explain the burn on my arms doing so many high knees skipping after a while :D It's tempting to take out the weights from the handles but I resist! I want to improve my upper body strength as well so I'm keeping those weights in the handles!
Took a little break and proceeded with 15 minute countdown of upper body strength
10 leg raises (70 reps total)
10 triceps dips (one leg assisted) (68 total)
Then 10 pistols for each leg and I'm DONE FOR THE DAY with so much sweats!
Another older workout that I revisited this morning. About a year ago, I couldn't even do Beach Scissors in proper forms plus the push up was super lame as well. Not sure why my Fighter's Lunge numbers were seriously high, but then again, I'm pretty sure they weren't in proper form (not in deep lunge more like scissors lunge).
Set the interval timer for 10 sec off/50 sec on for 12 rounds
Surfer 7.5 - 6.5 (old 6-5)
Beach Scissors (R) 17-15(old - modified 14-11)
Beach Scissors (L) 12-12(old- modified 15-15)
Fighter's Lunge (L) 22-18(old 26-28)
Fighter's Lunge (R) 17-16(old 26-27)
1-2-3 Push Ups 11 -10(old 7-8)
After a little break, I did 15 minute Upper body Training using my Dip station
10 reverse push up
5 seated pull up
5 one leg assisted triceps dips
5 leg raises
After completing one round, reverse the order and so on until the timer ends. Each round count as 1 set. I think I completed about 4 sets total.
I felt like working out my upper body more so I gave my upper body strength training another try. Prior to this I had 10 minute brisk walk outside to soak up some more Vitamin D.
50-40-30-20-10 reps:
Reverse Push Ups on a dip station
Knee Raises on a dip station
I finished it in 19:47(old 30:46)
10 Pistols afterward (each leg, alternating).
HOLY CRAP! Did I see it right? I totally beat my last week time by A LOT!
Let me analyze this a bit: First of all, for the reverse push ups, last week I think I shifted more of my body weight towards my upperback and less support from my bent legs. Today I guess it was more like 50/50? Definitely Knee raises were a bit faster today than last week.
Finally, Zuzana posted a new workout! She and her husband, Freddy are currently in West Hollywood and I can't be more excited. Too bad I don't live in West LA area, otherwise I might have more chances to run into them. Oh well..
Anyway here's today's workout breakdown.
Part #1: Interval workout 10 sec off/50 sec on for 4 rounds
Crab Toe Touches (aka Dancing Crab) 38-32
Dive Bomber 9.5-7
Part #2: Non stop interval workout 10 sec/10 sec for 6 rounds - Do these two exercises back to back for the entire interval
Jump Lunges (10-3)
Mountain Climber (15-10)
Part #3: Interval workout 10 sec off/50 sec on for 4 rounds
One Leg Squat and One Leg Pike Press (altering sides) - I did assisted one leg squat
5-4.5
Thigh Shrinker (Do 2 sumo squat and knee up and 1 jump up)
10-10
Part #4: Non stop interval workout 10 sec/10 sec for 6 rounds - Do these two exercises back to back for the entire interval
Jump Lunges (9-3)
Mountain Climber (19-15)
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.
I did my workout in the evening this time because I woke up late and I forgot to charge my timer the night before.
Survivor workout was quite fun. I wish I had Destiny's Child "Survivor" song played as my workout music to listen to.
Workout breakdown:
Part #1 & Part #3 - 10 sec off /50 sec on for 5 rounds (each part)
Backward Lunge and Kick Up (Left) 24 // 24
Backward Lunge and Kick Up (Right) 24 // 21
One Arm Press Up (alt. arms) 10 // 9
2 Kick Up and Breakdance Push Up 7 // 9
Pike Jump and Squat Jump 10 // 9
Part #2 - 5 minute time challenge
One Leg Squat and Jump Tuck - 33 reps (modified - holding on a chair)
I have been having hard time to get up at 4:30am lately. Blame it to the weather!
Anyway today's workout was 20 minute interval strength training. Zuzana gave an option to do 12 minute (10 sec off/ 20 sec on for 24 rounds) interval skipping after finishing the main workout. Given the time strain I had this morning, I skipped it.
Workout breakdown:
Part #1 (10 sec off/30 sec on for 6 rounds - 4 minutes) - Sandbag Sumo Squat (SB on Right shoulder) - I used 20lbs backpack
R1: 13-12 // R2: 13-10
- Plank Knee Touch
R1: 20-20 // R2: 21-20
- Sandbag Sumo Squat (SB on Left shoulder)
R1: 14-12 // R2: 11-10
Part #2 (10 sec off/30 sec on for 6 rounds - 4 minutes)
- Sandbag Left Arm Swing
R1: 15-14 // R2: 14-14
- Plank Side to Side Jump
R1: 30-29 // R2: 30-30
- Sandbag Right Arm Swing
R1: 15-13 // R2: 13-14
Part #3 (10 sec off/30 sec on for 6 rounds - 4 minutes) - One Leg Squat & Side Kick (Left) -modified and more like half squat
5-4-4 - One Leg Squat & Side Kick (Right)-modified full one leg squat
5-4-4
After finished with Part #3, repeat Part #1 and Part #2 one more time.
I could do full one leg squat on my right leg, eventhough I still had to hold on to the chair. My left leg, on the other hand could only go as half squat with modified version.
- 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.
Oh no, my worst nightmare: One Leg Squats! Zuzana wants to shape our butt and today's workout challenge is to do 30 sets of one leg half squat for each leg. Mind you, 1 set consists of 5 reps of pulsing.
The good thing is we could split this throughout the day. As I wrote this post, I only completed 7 sets for each leg. But I already did my 20 mins interval skipping this morning. We'll see if I could complete the whole 30 sets before the end of today.
Updated:
I only managed to do 20 sets of One Leg Half Squats. Need to work more on my left leg for sure.
I didn't exactly do any workout, but I did do the One Leg Squat Challenge (did the easiest modification of course). I didn't do the whole 5 sets of 5 reps for each leg, but I determine to do at least a couple of One Leg Squat everyday after work. Gotta start somewhere, right?
Besides my abs/core was sore from yesterday's Super girl plank.
