Bodyrock.tv: Abs Now Workout 2

Abs Now Workout revisited. First time did it back in April. Let's see how I did today!

Workout breakdown
Finish the entire circuit as fast as possible while keeping proper forms
50 reps backward lunge with sandbag overhead press (I used 15lbs dumbbell cuz 20lbs backpack was too bulky to do press up)
50 reps super girl plank
50 reps sandbag squats
50 reps side knee tucks / reptile
50 reps jump lunges
50 reps santana plank
50 reps of 1 jump forward and 2 jump back
50 reps mini squats / pulse squats

I used my 20lbs backpack in place of the sandbag (old: 15lbs backpack)

I finished this workout in 20:09 (old: 23:10)

10 Burpees afterward

Bodyrock.tv: 1000 Skips Exercise Challenge - 2

This exercise challenge was supposedly for yesterday, but with tons of fiasco going on, I ended up not having time to do it so pushed it for this morning. First time I did this challenge was in December last year.

It took me 15:54 to finish and today I BEAT the old PR by finishing this in 10:19.

BIG THANKS to Nina, a fellow bodyrocker for telling me how to trick our brain so it won't slow us down by putting 10 different objects in front of you. Each object represent 10 reps. So after counting 10 reps, move your view to the next object and so on. By the time you're finished the entire row, reverse the order (remember to look at the last object twice before going in reverse order). By the time you're back looking at the first object, make a mark on your paper. You just finished 200 reps!

So when you're tricking your brain thinking it'll be only 5 sets, it surely felt less intimidating. That being said, of course it still depends on your fitness level as well. My next challenge would be finishing this under 10 minutes!

Thanks so much Nina for sharing her tips and tricks :D

Bodyrock.tv: Try This At Home Workout - 2

Yay! I'm happy to let you know that I beat all my old PR in this workout today!

Workout breakdown:
#1. An interval workout (50 sec on/ 10 sec off for 4 rounds) - total 4 minutes
- Santana Plank 30-27 (old 18-19)
- Diagonal Plank Jump 38-29 (old 26/28)

#2. 30 reps of steps up on each leg using the chair/step stool) - 3:31 (old 4:38)

#3. An interval workout (50 sec on/ 10 sec off for 4 rounds) - total 4 minutes
- Duck under 37-32 (old 35-26)
- Side to Side Half Push Ups 20-18 (old 12-13)

Total workout time: 11:31 (old 12:38)



I wrapped up with 10 pistols on each leg.

Bodyrock.tv: Bang Bang Workout -4

Alrite, my reps and time today were NOT TOO GREAT. Not sure if I miscounted last time, didn't push myself hard enoough today or I already maxed out my efforts on this workout.

Workout breakdown:

1. High Knees (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
60-62-50-50-74-84-80-73 (old 3:80-90-88-80-74-70-65-64 // old 2: 55-50-46-44-47-53-46-40 // old 1: 50/51/48/44/46/44/44/47)

2. Leg Lift, Star crunch & Butt Lift (30 reps)
2:54 (old 3: 2:20 // old 2: 2:17 // old 1: no record)

3. Low Jack (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
28-29-28-28-28-28-28-29 (old 3:28-28-28-26-27-26-26-26 // old 2: 27-27-27-23-26-25-26-26 // old 1: 18/21/20/20/22/22/22/22)

4. Side Plank Lift  (25 reps each side)
1:53 (old 3: 1:44 // old 2: 2:50 // old 1: no record)

5. Scissors (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
55-58-56-57-58-58-58-59-56 (old 3: 57-60-58-58-58-54-57-56 // old 2: 50-55-57-50-53-49-50-49 // old 1: 42/49/41/50/50/48/48/53)

6. One Leg Bridge, Leg Lift & Toe Touch (25 reps each side)
3:06 (old 3: 3:01 // old 2: 2:55 // old 1: no record)

Total workout time: 19:54 (old 3: 19:07 // old 2: no-record // old 1: no record)



Strength training:
3-3-3-1:
Reverse Push up (1 leg straight)
Leg Raises
Triceps Dips (1 leg assisted)

10 pistols (each leg)

Bodyrock.tv: I'm Into You Workout -2

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!

Bodyrock.tv: What's My Name Workout -2

This was my second time doing What's My Name Workout, and I am proud to say I beat my old PRs!!

Workout breakdown: Do the entire circuit 3 times
20 reps roll it hard core exercise (using stability ball)
20 reps of (10 sandbag mini squats + 1 jump tuck) - I used 15 lbs backpack
40 reps of broomstick exercise (20 reps each side- alternating side)
4 minute interval high knees skipping (10 sec off/20 sec on for 8 rounds)

My time:

Round 1: 10:01 + 4 min skips (old 13:41 + 4 min skips)
Round 2: 10:23 + 4 min skips (old 12:16 + 4 min skips)
Round 3: 10:03 + 4 min skips (old 10:27 + 4 min skips)

High Knees skipping counts (I tripped quite a lot actually) - I didn't count my skips last time cause it wasn't exactly high knees skips.
Round 1: 60-37-35-32-48-40-43-35
Round 2: 55-40-37-42-41-38-40-38
Round 3: 46-40-46-37-35-34-45-46

Grand total workout time: 42:28 (old: 48:24)

Bodyrock.tv: Bang Bang Workout - beating my personal best 2

Well..sort of. Some I did hell lot better, some were actually a little less better than the last time I did this workout.

Workout breakdown:

1. High Knees (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
80-90-88-80-74-70-65-64 (old 2: 55-50-46-44-47-53-46-40 // old 1: 50/51/48/44/46/44/44/47)

2. Leg Lift, Star crunch & Butt Lift (30 reps)
2:20 (old 2: 2:17 // old 1: no record)

3. Low Jack (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
28-28-28-26-27-26-26-26 (old 2: 27-27-27-23-26-25-26-26 // old 1: 18/21/20/20/22/22/22/22)

4. Side Plank Lift  (25 reps each side)
1:44 (old 2: 2:50 // old 1: no record)

5. Scissors (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
57-60-58-58-58-54-57-56 (old 2: 50-55-57-50-53-49-50-49 // old 1: 42/49/41/50/50/48/48/53)

6. One Leg Bridge, Leg Lift & Toe Touch (25 reps each side)
3:01 (old 2: 2:55 // old 1: no record)

Total workout time: 19:07

I'm not going to let the numbers manipulate me. Overall I did get a good workout and I was sweating a lot! Some exercises I was a bit slower than before could be because my forms were a lot better than last time. That's more important than banging up high reps but sacrificing the form, right?

Bodyrock.tv: Sexy & Jacked Up Workout - Beating my old record 2

Since Zuzana didn't post up any new workout yesterday, I picked up one of her older exercise which I did before instead. Today I did time challenge Sexy & Jacked Up Workout, which I first did back in November 2010 and another one in March.

Workout breakdowns:

1. Low Jacks - 20 reps
2. Pike Press - 6 reps
3. Mountain Climber - 30 reps
4. Triceps Leg Lift - 10 reps
5. Superman - 10 reps
6. Roll over to the belly to continue to the next one
7. Toe Touches - 20 reps
8. Leg Lifts - 10 reps

1 round= 1-8 then reverse 8-1 - Do total 4 rounds

The first time I did, I mistakenly counted the reverse as a second round, so technically I only completed 3 rounds, which took me 19:27.

In March I did the whole round correctly and completed it in 18:58. Today I finished it in 16:16.

I challenged myself today for not putting my feet down while doing Superman.
I'm so proud of myself.

Bodyrock.tv: Harder Than Ever Workout - Conquered the Old Scores!

I DID IT! After a full day of rest, I made a comeback and conquered all of my OLD scores!

Workout breakdown

Set the interval timer 10 sec off / 50 sec on for 12 rounds
1. Chin Ups (I substituted this with Reverse Push Ups) 23 (old 15)
2. Prisoner's Jump Squats 24 (old 20)
3. Mountain Climbers 83 (old 75)
4. Clapping Push Ups (I did this on the knees, similar to Zuzana's) 16 (old 10 -wider legs)
5. Jump Lunges 32 (old 24)
6. Bicycle 75 (old 57)
7. Dips (used a chair) 20 (old 15)
8. Forward/Backward Jump Lunges (Left) 20 (old 10)
9. Forward/Backward Jump Lunges (Right) 18 (old 5)
10. Side Crunches (Left) 27 (old 22)
11. Side Crunches (Right) 27 (old 22)
12. Burpees 10 (old 9)



I always thought that my Reverse Push Up hasn't improved much (mostly I could only crank up 10 consecutive reps without break) so today I kept telling myself to do more than 15 reps and I did. Sometimes a little mantra in your head might help you to push harder.

Bodyrock.tv: Hot Warrior Workout - Third Time!

Last time I did this was a month ago so I didn't really expect much major improvements. Only Star Crunch that showed a major rep improvement. Others are either one less or one more rep than previous.

Workout breakdown:

10 sec off/50 sec on for 18 rounds

1. Forward & Backward Lunge Sandbag Lift (Left leg) - I used a 15lbs dumbbell
Each lunge counts as 1 rep
15-13-12 (old: 16-12-12)

2. Forward & Backward Lunge Sandbag Lift (Right leg)
13-11-11 (old: 13-11-12)

3. Core Splits - I substituted with Star Crunch as Zuzana showed in this new video
38-37-34 (old: 27-30-31)

4. Dynamo Push Ups
20-16-16 (old: 20-17-15)

5. Sleeping Crab (Left leg)
13-12-12 (old: 11-12-12)

6. Sleeping Crab (Right leg)
13-13-12 (old: 12-12-12)



However, the point is I managed to convince myself NOT TO SKIP the workout this morning.

Bodyrock.tv: Hot Body Beach Workout - Beat My Personal Best

My upper left neck was sore yesterday, probably from the backward lunge and overhead press from Thursday workout so I took a complete rest day. I'm glad I did that because today I managed to beat my personal best.

Workout breakdown:

Part #1 - 4 min interval (10 off/30 on for 6 rounds)

Side Lunge and Knee Tuck (Left)
P1 27 / 24 // P5 26 / 24 (old P1 20 / 20  // P5 21 / 19 )

Side Lunge and Knee Tuck (Right)
P1 26 / 24 // P5 28 / 27 (old P1 21 / 21  // P5 23 / 21 )

Happy Monkey

P1 8 / 8 // P5 8 / 8 (old P1 5 / 7  // P5 6 / 6 )
(Note: Start with feet wide apart in half squat, jump feet together, jump feet apart, jump up then go down do Monkey Push Up as 1 rep)

Part #2 - 2 minute time challenge

2 Commando Push Ups, Roll Over and do 10 Mountain Climber Sprints

P2 8 reps // P4 8.5 reps // P6 8 reps (old P2 7  // P4 6.5 // P6 6 )

Part #3 - 4 min interval workout (10 off/30 on for 6 rounds)

Jump Lunges

P3 26 / 14  / 15 // P7 28 / 13 / 16 (old P3 22 / 12 / 14  // P7 24 / 13 / 14  )

Diamond Runner Push Ups
P3 7 / 7 / 7 // P7 7 / 5 / 6 (old P3 7 / 7 / 5 // P7 5 / 6 / 6 )

Part #4 - Repeat Part #2

Part #5 - Repeat Part #1

Part #6 - Repeat Part #2

Part #7 - Repeat Part #3

Overall I beat most of my scores, was surprised I made quite a progress on the jump lunges and the commando push ups & roll over.

Bodyrock.tv: Bang Bang Workout - beating my personal best

I chose to do Bang Bang Workout to beat my old time. But unfortunately, the last time I did this I didn't write down the time for the time challenge parts so I can't really compare it. At least I could compare the reps of the interval parts.

Workout breakdown:

1. High Knees (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
55-50-46-44-47-53-46-40 (old: 50/51/48/44/46/44/44/47)

2. Leg Lift, Star crunch & Butt Lift (30 reps)
2:17 (no record from last time)

3. Low Jack (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
27-27-27-23-26-25-26-26 (old: 18/21/20/20/22/22/22/22)

4. Side Plank Lift  (25 reps each side)
2:50 (no record from last time)

5. Scissors (Interval - 4 mins 20 sec on /10 sec off) 8 rounds
50-55-57-50-53-49-50-49 (old: 42/49/41/50/50/48/48/53)

6. One Leg Bridge, Leg Lift & Toe Touch (25 reps each side)
2:55 (no record from last time)

Overall, I beat most of my old scores. Next time it'll be more challenging to me to beat this score!

Happy New Year's Eve!

Bodyrock tv: 550 reps fat massacre

A new name for an old workout. This one is basically the 550 killer reps, one of Zuzana's older workout. I did this workout twice before.

However, this time I managed to beat all my personal best!!

Today I completed this workout in 24:31 !!!! WOOT

Not only that, I managed to do ALL 50 PUSH UPS on my toes (with still some mini breaks in between to stretch my wrists a bit) and didn't take much breaks in between sets. What an accomplishment! I am kinda proud of myself and finally I could see that I actually made a lot of fitness progress for the past 2 months!

11 exercises - 50 reps each

1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps)
3. Mountain Climber (50 reps)
4. Sumo Squats Knee Up (50 reps)
5. One Leg Bridge Leg Lift (25 reps on each leg)
6. Side to Side Squat Leg Lift (50 reps)
7. One Arm Side Push Ups (25 reps on each side)
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side)
10. Side Plank Lifts (50 reps)
11. One Leg Wall Sits (25 reps on each leg)