I guess you should know which one I chose and I'm glad I chose the right one because today just wasn't my day (other stuff but I won't elaborate it here).
10 minute warm up: brisk walking for 0.6 miles
Workout breakdown:
Set an interval timer for 10 sec off/30 sec on for 18 rounds
Side Lunge Jump (with 8lbs dumbbell) 23-22-21-22-23-23
Passing Ball (with weighted stability ball) 6-6-5.5-5-4.5-5(I counted passing the ball from hand-leg-hand as 1 rep instead each passing)
One leg Elevated Push Ups (I used my small ottoman chair) 10-9-9-9-9-8
For some reason my inner thighs have been pretty sore for 2 days straight. Not a bad thing, but I just couldn't think of which exercise that worked up my inner thighs to be this way. The closest I could think of either 10 pistols that I started doing or the Mountain Climber Sprints from this workout.
Today I picked Sweet Punishment Workout, one of Zuzana's older workout which I haven't tried in the past.
Workout breakdown:
Part#1: Interval Training(10 sec off/30 sec on for 6 rounds)
Backward Lunge and Jump Up (alter leg after each interval) 14-13-12-11-11-12
Part#2: Time Challenge
3 rounds of this entire circuit
10 Reptile Push Ups
30 One Jump Forward + 2 Jump Back
20 Side Crunch (each side)
My time: 14:20 - Not too far behind from Zuzana's (14:09)
Then I proceeded with my own practice:
5 minute Double Under practice
10 Dive Bomber Push Ups
10 Pistols (each leg - altering)
Btw I'm starting to think of a 30 day workout challenge for me. Nothing big, but it would be something like practicing some of exercises that I am still struggling for the entire 30 days. It could be just a small reps but I'll try to keep it as consistent as possible. I'll post more details about this later after I have it all figured out.
I did this workout back in January 2011, but at the time I had to modify anything with dip station to something else so today's scores might not exactly to beat the old ones since today was the first time I actually did the workout accordingly.
Set the interval timer for 10 sec off / 50 sec on for 24 rounds: 1. Mountain Climber Sprints(basically plank with speedy knee tucks): 88-60-61-70(old 96-60-65-57)
2. Single Leg Raises 16-16-15-17(old: 25-30-26-25 -(I modified this by lying down on the mat and to make it extra challenging, I kept the legs off from the ground about 1 inch when switching) - this reminds me a lot of P90X Ab Ripper X Fifer Scissors)
This would be my third time doing it (first time was in Nov 2010, second Dec 2010)
First time wasn't really count cause I didn't do jump up after the push ups and I used a pair of 8lbs dumbbells. So I was aiming to beat my second time.
Workout breakdown (Repeat 4 times)
1. One Leg Jump Up (10 reps each leg)
2. Sandbag Full body Exercise (20 reps) - I used 21 lbs backpack this time
3. Crossed Leg Push Ups and Jump (or Crossed Ankle Burpee) (20 reps -alternating legs)
4. Snowboarder - 20 reps
5. One Leg Bridge and Star Crunch (20 reps - alternating legs)
My time was 33:52(old 31:22)
Ok as you can see, I didn't beat my old time, which kinda disappointed me a bit. But here's the thing.
On my optimist side: I did all the workouts in proper forms - even the push ups were deeper for sure than last time and for the Sandbag Full Body Workout (or Sandbag Dragon Lunge as Zuzana recently renamed it), I hold the backpack side ways instead of the back handles- which slowed me down more because I had to bend my legs more to put the bag on the ground.
On my pessimist side: A little voice inside telling me that I'm plateauing.
My left neck was a bit stiff from yesterday's elevated pike presses but it didn't stop me from doing Stronger and Hotter Workout!
Workout breakdown:
Part#1: Set an interval timer for 10 sec off/50 seconds on for 12 rounds
Sandbag Dragon Lunge (alt. sides) 12-10-9.5
Crossed Leg Burpee 9-9-8
Sandbag Squats (Right shoulder) 24-20-20
Sandbag Squats (Left shoulder) 20-21-19
I used a 20 lbs backpack in place of the sandbag.(Note to self: I might want to use a pair of 15lbs dumbbell next time for the dragon lunge since 20 lbs backpack was a bit too light for the rows).
Part#2: Time Challenge
15 sets of:
2 jump squats + 1 jump tuck + 3 halfway push up + power up to a squat
My time: 3:08
5 minutes practicing double unders afterward.
10 pistols (5 assisted, 5 unassisted for each leg) later of the day.
