Bodyrock.tv: WOW Booty! Workout - 2

The first time I did this workout was way back in December 2010.

So how did I do? Eh....truth to be told I didn't actually beat my last PR (personal record).

Workout breakdown (interval & time challenge workout)
Part 1: Interval
High knees and drop down (5 sec off / 10 sec on for 16 rounds)
41-38-30-25-27-23-25-24-24-23-21-23-18-20-20
(old 30-25-30-28-30-27-28-20-20-20-25-20-20-20-20-20)

Part 2: Time Challenge

30 reps of:

Pick up a sandbag/backpack (I used 14-15 lbs backpack filled with bunch of stuff) from your RIGHT side foot across to the LEFT shoulder.

Jump feet apart

Squat until thighs parallel to the ground

Drop the sandbag/backpack on the LEFT side foot

Drop to plank

Do 1 push up

Jump up

My time: 5:58

(old 5:52)

Part 3: Interval

Repeat part 1

38-25-24-25-20-20-16-20-20-17-18-20-20-16-18-17
(old 34-25-30-26-30-20-28-22-20-20-25-22-23-25-24-21)



Oh well, not too bad either. For sure, this time my high knees were actually high for the entire 4 minute interval. Getting up back from the belly was the toughest part, especially when I tried to write down the reps within 5 seconds.

Bodyrock.tv: WOW Booty! Workout

The actual workout for today was supposedly 7 minutes of burpees. But I felt like to work my ass more this morning so I opted to Wow Booty! Workout instead. I've been wanting to do this challenge a while back but then I knew I wouldn't be able to perform well so I waited until today.

Workout breakdown (interval & time challenge workout)
Part 1: Interval
High knees and drop down (5 sec off / 10 sec on for 16 rounds)
Do high knees as fast as possible for 10 sec and drop down for 5 sec)
30-25-30-28-30-27-28-20-20-20-25-20-20-20-20-20

Part 2: Time Challenge

30 reps of:

Pick up a sandbag/backpack (I used 14-15 lbs backpack filled with bunch of stuff) from your RIGHT side foot across to the LEFT shoulder.

Jump feet apart

Squat until thighs parallel to the ground

Drop the sandbag/backpack on the LEFT side foot

Drop to plank

Do 1 push up

Jump up

My time: 5:52

Part 3: Interval

Repeat part 1

34-25-30-26-30-20-28-22-20-20-25-22-23-25-24-21



I might do the 7 minute burpee later today. We'll see :)