Bodyrock.tv: Shake It 250 Reps - 3 and Abs

Original workout: Bodyrock.tv

First attempt / Second attempt

My goal today was to beat the first 2 attempts.

Workout:
50 Kick Over Dip Station combo (kick over, back lunge and knee raise)- alter each side)
50 Half Burpee (no push up)
50 Sandbag Squat (35lbs sandbag)
50 Core Split
50 sandbag swing

Time 16:17 (old 1: 19:34 (20lbs backpack) // old 2: 17:10 (25lbs sandbag)



Abs Workout (adapted from 6W/6P Week 3 Abs)
3 Rounds:
20 standing elbow-knee tucks (each side)
20 elbow plank with side knee tucks (each side)
20 V up abs

Time 14:16

Upper Body Workout and LovingFit Abs Core HIIT

I still want to take it easy with my wrists so I created my own upper body WO:

5 Rounds:
10 push press (with a pair of 12lbs dumbbell)
10 reverse push ups (inverted body rows)
10 dumbbell triceps kick back (with a pair of 8lbs dumbbell)
10 dumbbell shoulder fly (lateral raise) - a pair of 8lbs dumbbell
10 dumbbell curls - interchanged with 12lbs and 8lbs

Time 23:12

Then I did LovingFit Abs and Core HIIT for Ab workout

Abs & Core WO
15 sec off/ 40 sec on for 14 rounds
Walking elbow planks 17-20
Sliding scissors with weight (used mini 10lbs sandbag) 10-10
Leg lift & butt lift 7-7
Balance ball crossed climbers 18-20
Oblique V Ups (switch sides) 11-11
Halfway sit ups 37l-40
Side to side bend stretches 15-17

Loving Fit: Isometric Sunshine Pop Workout -2

Original workout: Loving Fit

I'm so glad I finally could make my own workout schedule after doing a constrain workout program for straight 6 weeks. I chose lower body WO for today from LovingFit.

3 Rounds of this entire circuit:
Part #1: 11 sec/11 sec for 10 rounds - no rest
Weighted Back Lunge Hold (switch side every interval)
This still totally killed my quads. First & second round I hold SB for the first 4-5
interval and by third round, I just used my own bodyweight but still kept proper form. Make no mistake, bodyweight itself is already quad killer!

Part #2: Time Challenge
30 dumbbell swings (I used a pair of 8lbs dumbbell)
20 skater lunge and up hold (each leg)
30 jump tucks
25 weighted toe raises (with 35lbs sandbag)

Time: 6:28 (old 6:23) / 5:44 (old 6:05) / 5:27 (old 6:39)

Bodyrock.tv: Pretty Fly Exercise Challenge 2 and 6 week 6 packs Week 2 Ab Workout

Original workout from: Bodyrock.tv & Six Pack Factory

Pretty Fly Exercise Challenge:
10 min. AMPRAP
30 high knees skipping
10 knee hugs

I completed: 17 Rounds + 30 Skips + 4 knee hugs

Ab Workout
30 sec/30 sec for 3 rounds = 1 set

4 Sets:
Seated knee tucks
Side to side elevated crunch (legs on chair)
Jack Knives
Straight leg raises
Cross Crunch (legs on chair)
One leg jack knives

Workout Schedule: July 15-21

Sunday, July 15: Bodyrock.tv Pretty Fly Exercise Challenge & 6w/6p Abs Wk 2-Day 1

Monday, July 16: LovingFit Sunshine Pop WO

Tuesday, July 17: Upper Body Workout (my own) & Loving Fit Ab Core HIIT

Wednesday, July 18: OFF

Thursday, July 19: Bodyrock.tv Shake It 250 Reps

Friday, July 20: ZWOW#25

Saturday, July 21: Active Rest Day

Back on Track!

I'm back on track to my workout routine after 7 consecutive days of resting. Yup..7 consecutive days and I couldn't feel better! I enjoyed the time of resting but that doesn't mean my nutrition was off wagon! I actually ate 99% clean eating (paleo style - no grains, sugar and legumes).

My first workout to ease in back to my routine was Bodyrock.tv Damn Hot Body Workout and to my surprise I actually beat most of my old scores!

10 sec off/30 sec on for 36 rounds
Squat & Press Up (Right arm) with 10lbs dumbbell 7-7-7-7
Squat & Press Up (Left arm) with 10lbs dumbbell 6-7-6-6
Half burpee 11-11-10-10
One Leg Bridge (Right leg) 18-17-18-17
One Leg Bridge (Left leg) 18-18-18-17
Half burpee 10-10-9-10
Triceps Dips & Knee Raises 9-8 (I did one leg assisted dips) 12-14 (no dips)
One Leg Sit & Lift (Left leg) 21-18-20-20
One Leg Sit & Lift (Right leg) 20-20-20-23



Note: I decided to ditch the dips on 3rd and 4th round as I rather focus on my knee raise.

6 Week 6 Packs Summer Challenge: Week 6 Day 1-6 (FINAL WEEK)

Original workout: Six Pack Factory

OMG before I know it, I am already at the FINAL WEEK of this 6w/6p Summer Challenge! So for this whole 6 days, I'll be doing the same workout so I'll just summarize everything in this one post and update it for the next 6 days. Easy enough.

Workout:
Set interval timer to 30 sec / 30 sec for 8 Rounds (total 4 sets each combo)



Combo #1:
DB Swings 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 1 30 seconds
Rest 30 seconds

Rest 1 minute

Combo #2:
DB Snatch 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 2 30 seconds
Rest 30 seconds

Rest 1 minute

Combo #3:
DB Push Press 30 seconds
Jumping Jacks 30 seconds
Gorilla Swings 3 30 seconds
Rest 30 seconds

Some modifications I might do: Use sandbag for the snatch so more like SB clean and press.

Day 1: Done!
Day 2: Done in reverse order (3-2-1) with 500 skipping warm up (4:18)
Day 3: Done in 2-3-1 order with some mini ab works (20 knee raise, 20 squats with Core split, 20 ball crunches with 10lb mini sandbag)
Day 4: TBA
Day 5: TBA
Day 6: TBA