LovingFit: Muscle Authority Workout (Upper body- bodyweight)

Original workout: LovingFit

I can't wait for my next Carb Nite to enjoy my carbs!! This workout was super hard and my time wasn't too impressive. It took me 35:59 to complete! The only modifications I did was the dips, only could manage to do 1 very pathetic unassisted dips- *sigh* gotta work on that!! Spiderman Kick Push Off was super hard!

I picked the 1st option (6 Rounds)
8 unassisted dips & kick
8 Running Outward Spiderman Push Offs
4 Press and Push Combo (each side) (Pike Press & Push Up combo)
10 back lifts

Upperbody Workout

Happy Thanksgiving for those in the US! It's Thanksgiving Day but it's not my off day from working out. In fact because it's my off day from work, I could use this time to do a longer workout and believe it or not it actually makes me excited and looking forward to do it!

3 SETS:
10 seated pull ups
10 SB elevated lunge (each leg) (35-40lbs SB)
10 DB Overhead Press (12-15lbs DB)
10 SB front squats (35+lbs lbs)
10 DB lawnmowers (each arm)

1 minute rest in between sets

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

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.

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!!

Lower Body Weight Training & HIIT Cardio Abs

20 min. AMRAP:
5 pistols (each leg)
10 DB swing
10 one leg bridge on the ball (each side)
10 SB back lunge & knee up lift (each side)

Result 3 Rounds + 3 Back Lunge (Right side)

Cardio & HIIT Abs (40 sec rest/1 min active for 8 rounds)
Back lift+roll over + V ups (keep feet off the ground) 9-8
Side to side hops 25-25
Plank on a ball with alt. leg lift 24-25
Scissors skipping around 120s

Upper Body Weight Training & Cardio Abs HIIT

20 min. AMRAP:
10 triceps push ups
10 DB bent over rows (with 12.5lbs x2 DB)
10 SB Clean and press (33lbs SB)
10 SB Curls

Result: 2 3/4 rounds (I forgot to do curls in 1st round)

Cardio & HIIT Abs (40 sec rest/1 min active for 8 rounds)
Competition burpees 14-14
3 way leg raise on dip station 14-13
High knees skipping 140-150
Side plank and leg lift (alt. sides) 8-8

LovingFit: Strength Beast Workout (upper body workout)

Warm up:
500 skips
Dynamic upper body weight training (easy versions):
10 reps of everything:
Knee push ups
Dynamic 10lb metal bar front & back lift
Chair dips

Strength training:
15 deep renegade rows (push up and lifting 2 DBs) - used a pair of 8lbs DB
15 dive bomber push ups
15 pike press

Then proceeded to LovingFit The Strength Beast Workout

I timed each individual exercise.

50 reps Inward Palm One Leg Diagonal Push-Up 6:44
10 reps 8 Crab Kicks & 8 Crab Grab Combo & Walk Over 5:24
25 reps V-Ups & Split Star 3:15
50 reps Double Bear Push-Ups (monkey push ups) 4:15 did 25
25 reps V-Ups & Split Star 2:38
20 reps 2-way pull ups 3:17 only did 10
50 reps Two Way Bicycle – 50 reps total ( 25 forward 25 reversed ) 2:24 did the split star ab instead
20 reps 2-way pull ups 3:54 only did 10

Modifications:
1. I did double seated pull up with dip station
2. I had to cut down the reps into half for the double bear push ups and the two way pull ups (25 for bear push ups and 10 2 way seated pull ups)

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.

ZWOW #36: Push It to Max (Modified to Lower Body focused WO)

Warm up:
500 skips

Original workout: Zuzana Light

I modified ZWOW #36 to be more lower body focused so here are the breakdowns:
3 Rounds:
10 4 point hops (5 reps one direction-5 reps opposite directions)
10 4 weighted side lunges
10 3 sec hold super girl planks
10 SB slow squats

Time 18:21



Cool down:
2 rounds Good Posture Challenge

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

ZWOW#34: Beg for It to End (Lower Body WO)

Warm up:
1 round Sharp Abs Challenge
CBBC #3

Original workout: Zuzana Light

3 Rounds:
20 DB Squat Hops
20 DB bent over rows
20 DB walking lunges
20 SB plank pulls

I used 35 lbs Sandbag for everything and modified the squat hops to regular but slow SB squats. I rather do slow and steady squats instead rushing thru and risking injuring my knees

Time 18:14

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

LovingFit: Destroy Me Workout

Original workout: LovingFit

Part #1: 10 sec off/45 sec on for 12 Rounds
DB Side Lunge (Right) 10-10-10
DB Back Lunge Pulses (Right) 26-29-30
DB Side Lunge (Left) 10-10-10
DB Back Lunge Pulses (Left) 28-30-32

For side lunge, always drop the dumbbells on the ground before picking it up again.

Part #2: 3 Rounds
50 squat pulse with balance ball against the wall holding weight overhead
15 ball plank roll
15 V Up Abs with weight
20 bicycle with weight

Time 13:29

Part #3: 10 sec off/25 sec on for 8 Rounds
Jump lunges with 2 dumbbells 9-9-9-9-9-9-9-9

Dumbbells: 12.5lbs each (25 lbs total)
Weight= 10 lbs mini sandbag

I didn't do jump lunges for part #3 since I want to give my left toe to recover, so I just did back lunge step with a pair of dumbbells.

LovingFit: Force of Muscle Workout

Original workout: LovingFit

50 acro spiderman push ups
30 wall climbers
50 twisted chair dips
30 wall climbers
30 pull up & leg raise
30 wall climbers
25 one leg pike press
30 wall climbers
50 stretching cobra



Modifications:
1. For spiderman push up I only did regular one leg push up
2. For twister chair dips, I just did tricep dips push ups without twisting
3. for pull up I did 15 seated pull up (unassisted on way down) and 15 leg raises
4. For pike press, I didn't use any elevated surface on one hand

My modifications video:



Time 36:03

Back to Basics Upper Body Workout

I saw this workout breakdown on one of Tatianna from LovingFit post at EvilCyber and I thought, heh, why not trying it? Trust me, this is harder than it looks!

Part #1:
3-4 Rounds:
8-10 push ups
8-10 pull ups (subbed with assisted seated pull ups on a dip station)
12-15 dive bombers
12-15 dips
10-12 dumbbell hammer curls (I did each side with 12.5lbs DB)
15 back lifts (superman)

I did 3 rounds but didn't time it since I wanted to focus on my forms. Roughly it might be around 20 minutes.

Part #2: 10 sec/40 sec for 12 rounds interval cardio
Burpees (no push ups)
High knees with jump rope
Mt. Climbers