Bodyrock.tv: Sexy Beast Workout - 3

This would be my third time doing Sexy Beast Workout and hold and behold I performed very well today and beat my old scores!! :D I'm too lazy to post my old scores so feel free to see the first time scores in here, second here)

Workout breakdown:

Set an interval timer for 10 sec off / 30 sec off for 6 rounds EACH of this workout below. Each workout should take a total of 4 minutes.

Part 1: Dynamic Squats
24-22-18-15-17-17

Part 2: Reverse Push Ups - using the dip station this time
14-9-8-8-7-9

Part 3: Dive Bomber - all proper forms
8-6-4-4-5-4.5

Part 4: Prisoner's Get Ups
6.5-6-6-6-6-6

Prior this workout I did 10 minute brisk walk outside to get some Vitamin D as my warm up and post workout I practiced pistols for 5 reps on each leg plus yoga crane.

Bodyrock.tv: Fit Tight Workout aka Sexy Beast Workout

I followed along with Zuzana's workout schedule and today I managed to beat my personal best for Sexy Beast Workout aka Fit Tight Workout (dunno why she called it different name in the latter).

Workout breakdown:

Set an interval timer for 10 sec off / 30 sec off for 6 rounds EACH of this workout below. Each workout should take a total of 4 minutes.

Part 1: Dynamic Squats (4 minutes) - 10 sec off / 30 sec off for 6 rounds
20-20-14-15-14-14

Part 2: Reverse Push Ups (4 minutes) - 10 sec off / 30 sec off for 6 rounds
12-8-6-7-5-8
(Unlike last time, I used my kitchen counters this time. More secure!)

Part 3: Dive Bomber (4 minutes) - 10 sec off / 30 sec off for 6 rounds
5 1/2 - 4 - 4 - 3 - 4 (knees) - 4 (knees)

Part 4: Prisoner's Get Ups (4 minutes) - 10 sec off / 30 sec off for 6 rounds
4 1/2 -5-5-5-5-5

The goal here is to take as little break as possible between exercises. There's no point of doing 4 minutes exercise then take a 10 minute break. Heck my heart rate will be down by that point.

Overall I did beat my personal record. Need to practice dive bomber and reverse push ups a bit more. But I made a lot of progress in dynamic squats and prisoner's get up!

Bodyrock.tv: Fit Tight Workout aka Sexy Beast Workout

Ok, this time I set everything correctly. 4 exercises, repeated 6 times for 30 sec on and 10 sec off.

Equipment needed:
1. Interval timer
2. An exercise mat
3. Two high chairs and a broomstick (for reverse push ups)

Reverse Push Ups (source)

Workout breakdown:
1. Dynamic squats 19-16-12-13-14-11
2. Reverse Push Ups 9/7/8/6/5/7
3. Dive Bomber 5-4-3 1/2 (on knees) - 4-3-4
4. Prisoner Get Up 2 1/2 - 2 1/2 - 2 1/2 - 3-3-3



Details are here.