Today I blasted 6 minute workout. Since I took 2 days off during weekend, I did 2 rounds of 6 minute workout to kick my own butt. Literally, I had to move the entire 6 minute non-stop (ideally, which obviously I couldn't do..had to take LOTS of break).
Workout breakdown:
Set interval for 10 sec and 20 sec for 12 rounds
For every 10 sec do Jump Squats (Vertical Leap)
Then for every 20 sec altering between Side Pike Jump and Mountain Climber.
Since there's no rest interval, I couldn't write down my scores. Roughly I did about 4-10 jump squats (vertical leap), 10-15 side pike jumps and 15-20 mountain climbers.
It's finally Friday, which mean my last workout for this week. I'll save up Zuzana's actual Friday workout sometime during weekend or the coming Monday. Because of time difference, I'm usually a day behind from her actual schedule.
This is another one of Zuzana's older workout, which I haven't tried before so today would be my first time doing it. My chest was still sore from yesterday's burpees (haven't done fast pace push ups for a while prolly?) and my upper inner thighs were sore since I did that Vertical leap on Tuesday.
Anyway today's workout was another interval training. No equipment needed- everything is bodyweight!
Workout breakdown:
Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 59-50-50
2. Reptile Push Up 12-10-11
3. V-Crunch 39-37-36
4. Prisoner Squat 32-33-31
5. Hanging Knee Raises (I did Leg Raises) 19-18-18
Reptile push ups- HARD! I couldn't even bring my chest closer to the ground as much as Zuzana.
Ah, the good old friend Burpee has made his comeback this morning. Last time I did this was way in November. Apparently I didn't do enough warm up because I got up...kinda late.
Anyway here are my today's scores: Workout breakdown:
50 sec on / 10 sec off for 12 rounds of:
1. One leg burpee, side jump (alternating legs) 6-6-5.5-6(old 7-4-4-5)
2. Side burpees (alternating sides) 8.5-8-7-7(old 7-7-6-6)
3. Starburst Burpee 7-7-6-6(old 7-6-6-6)
Alright, overall I beat my old scores, though not much big difference. Gotta push harder next time!
This week is another 5 workout day marathon, mixture of old and new workout, according to Zuzana. Today's workout was supposedly for yesterday. As usual I'll be always one day behind from the actual schedule. Today's workout was one of her older one, which I've never done before (been eying on it for a while) so it'll be my first scores.
Workout breakdown:
Part #1: Vertical leap(10 sec off/30 sec on for 6 rounds - 4 min interval training)
16-12-13-13-13-14-14
Part #2: Time Challenge
Do 3 times of this entire circuit as fast as possible
5 reps of 1 Arm Press Up (each side)
10 reps of reverse push up and kick up (alt. sides)
I completed this in 4:57
Part #3: 10 sec off/30 sec on for 12 rounds - 8 min interval training
High Knees
100-90-94-92-90-90
Bicycle (after wrote down high knees scores, drop down, roll over to your back, prepare for doing bicycle for the next interval)
46-43-44-44-43-40
Total workout time(minus warm up and cool down)16:57
I realized I'm pretty bad in any plyometric exercises. I struggled a lot with vertical leap. Looks easy and simple but after 5 consecutive jumps, I had to pause every 2-3 jumps.
Since Zuzana didn't post any new workout yesterday, I picked one of her older workout, Get Hot Cardio. It was a time challenge workout and it was a mixture of cardio and bodyweight strength training.
Workout breakdown:
500 reps high knees
30 reps combo of leg raise, star crunch and butt lift
500 reps low jack
25 reps side plank lift (each side)
500 reps scissors
25 reps hanging knee raises (I did leg raises by lying down on the floor)
My time: 24:05. Man, I wish I could at least beat Freddy's brother's time...oh well.
I'm glad that I decided not to do this workoutyesterday after hanging out with my friends for the entire afternoon. If I did, I don't think I would get any benefit from it other than getting more tired and crash.
Workout breakdown:
Part 1: 4 minute interval training(10 sec off/30 sec on for 6 rounds)
Plank Jump & Reptile
14-13-11-10-11-10
Part 2: 5 reps of slow motion Diamond Push Ups
Slow motion down and power up = 1 rep (35 seconds)
Part 3: 4 minute interval training(10 sec off/30 sec on for 6 rounds)
Leg Lift & Toe Touch
12-11-10-8-8-10
Part 4: 5 reps of slow motion Reverse Push up/ Pull Ups
Power up & slow motion down = 1 rep (38 seconds)
Part 5: 4 minute interval training(10 sec off/30 sec on for 6 rounds)
Sumo Squat & Leg Lift with Sandbag (I used 15 lbs backpack)
