LovingFit Hot Summer Style Workout & Angry Trainer Fitness Abs O'Mighty

Lower Body Workout: LovingFit

Part #1: Time Challenge
10 Rounds:
5 side forward lunge (Right)
5 side forward lunge (Left)
5 slow squat

Time 8:54 with 35lbs sandbag

20 reps bridges on a balance ball.

Part #2: Interval 7 sec off/ 35 sec on for 12 Rounds
Weighted sliding side lunge pulses (Right) with 10 lbs mini sandbag
25-15-20-19

Weighted sliding side lunge pulses (Left) with 10 lbs mini sandbag
20-20-22-20

Side Jump over a sandbag & vertical leap
6-5-6-6

20 reps bridges on a balance ball.



Abs Workout: Angry Trainer Fitness Abs O'Mighty

3 Rounds:
20 reps side heel touches
20 reps side plank lifts
20 reps X Abs
20 reps rocking abs
20 reps weighted side bends (with 35lbs sandbag)

Time 16:08

March Challenge 21: ATF Strength Training -3

Original workout from Angry Trainer Fitness.

Modified it a bit to fit my fitness level.

3 Rounds:
15 Sandbag Press Up
15 Santana Plank (no weight) - each side
15 sandbag front squats
15 sandbag bent over row
15 sandbag deadlift.

I used 25 lbs sandbag and finished this entire 3 rounds in 14:50 2 minutes faster than last time I did.

ATF: Ass Kicker Workout

Original workout from: Angry Trainer Fitness

Typically weekdays are for my 50 Burpees per day for 50 Days but this day I just had to do a workout in the morning and I picked a quick workout from Angry Trainer Fitness.

Workout: 10 sec off/ 20 sec on for 10 rounds (Do the entire circuit 2 times minimum to alter the other side). I did 4 rounds total.
2x (half squat and altering lunge forward) + push up 3-3-3-3
Dumbbel Swing (I used 15lbs dumbbell) 12-11-12-10
Side Plank & elbow knee tuck 9-8-9-8
Plank jump + push up 5-5-5-5
Backward lunge & Knee up Jump 9-9-10-9
Swiss ball diagonal roll in (I did regular straight roll in) 7-5-6-7
1 arm dumbbell clean and press up 4-4-5-5
Rocking Abs 13-15-15-16
Bird Dogs 9-7-7-7
Burpees 4-5-5-5

I missed doing a workout in the morning!

ATF: Calisthenic Workout, 50 Burpees for 50 Days Challenge Day 24, Bodyrocktv 100 reps sandbag sit ups

Today was another mixed up workout day.

First of all, I warmed up by doing 30 burpees as part of 50 Burpees for 50 Days Challenge: Day 24.

Then I did Bodyrock.tv 100 reps Sandbag Sit ups Exercise Challenge, using 25lbs sandbag, finished in 12:16 - my arms totally dead. The first time I did this was using 15 lbs backpack.

Then I did 1 round of Angry Trainer Fitness Calisthenics workout and did beat some of my old scores. (will post later)


Yea I supposed I should do the entire 3 rounds, but I was super tired already and figured a longer workout doesn't always mean better.

Lastly wrapped up everything with the remaining 20 burpees.

ATF: Combination and 50 Burpees for 50 Day Challenge: Day 9

I did 30 burpees as warm up and had to do the first 10 without push ups. For some reason, my energy was a bit low today. Burpees felt a bit draggy and my legs were on fire in a pretty short time.

Then I proceeded to Angry Trainer Fitness last part of 12 Days Workout Challenge- Combination.

I didn't get a chance to record this one because I was working out in early morning at 5 am and I was quite in short time. It also explains that I wasn't too keen with my performance. I wanna do this again next time when I have more time in hand, perhaps during weekend.

Part #1: 2 rounds of this entire circuit (rest 45 seconds in between round)
10 weighted squats & shoulder press (with 20lbs sandbag)
14 push ups & 1 knee tuck (alt.sides)
10 weighted deadlift (20lbs sandbag)
30 sec. sit ups
30 reps sandbag swing (20lbs sandbag)

Time 9:35

I rested for a minute then continued to the second part.

Part #2: 2 rounds of this entire circuit
15 weighted back lunge & biceps curl (each side) - I used a pair of 8lbs dumbbell
30 sec. sprint jump rope (I did high knees jump rope as fast as possible until I tripped)
Triceps dips until failure (I did 1 leg assisted dip with dip station until I could go more..mostly after 10 reps)
10 reps weighted side lunge with side lateral (each side)- I used a pair of 8lbs dumbbell but abandoned them in the end and just did side lunges
30 sec. box jump

Time 15:31

Then I finished off with 20 burpees (10 without push ups).

ATF: Functional Blast

Original workout from Angry Trainer Fitness.

I know I've been slacking off from Angry Trainer Fitness 12 Days Christmas Fitness Workout. I think I should just said ATF 12 Days Workout Challenge instead as Christmas has passed and behind us already.

Anyway, I had to modify one of the move because I wasn't sure exactly what it was about. As usual I renamed some of the exercises for my own purposes only.

2 rounds:
15 Santana Plank (each side)
30 Mountain climbers
10 One leg deadlift (each leg) (I used 20lbs sandbag)
30 Bird Dog (alt. sides)
15 Sandbag squat and press up (originally Reverse Sitting but I had NO CLUE what it was)
15 medicine ball chop (each side) - I used 20lbs sandbag - not a good idea, should start off with a bit lighter weight.
30 jump squats
15 One leg squat bench (each leg)
15 plank triceps ups and down
15 Shoulder taps

Round 1: 19:38
Round 2: 18:52


A total workout took me around 38 minutes..YOWZA!

I rested a bit and then I did some strength training clean and press with 20lbs sandbag (5x5 then 3x5). Btw I'm LOVING this guy!

ATF Calisthenics Workout

Original workout from: Angry Trainer Fitness

This workout Day #2 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. I wasn't feeling too energetic today so this full cardio workout was a great one to do. I modified it into a sort of interval workout (except for the jumping jacks) based on his original post.

3 Rounds of this entire circuit:
Do 100 Jumping Jacks then set the timer to 20 sec rest/ 1 minute on for 5 rounds for the ones below:
High Knees 117-184-174
Jump Rope 114-120-132
Burpees 10-10-10
Mountain Climbers 80-86-80
V-Ups 18-19-20

Take a little break then reset the timer and repeat everything until you did 3 rounds!

ATF: Strength Workout

Original workout: Angry Trainer Fitness

This workout Day #1 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. It's a nice change to mix and match my training to keep my muscles guessing. I modified some of the workout names for my own purposes.

3 Sets of:
15 Weighted Press
15 Weighted Santana Plank (each side)
15 Weighted Squats
15 Bent over Rows
15 Weighted Deadlifts

Rest for 30 seconds in between circuit.

For the weighted Santana Plank, I started off with 8lbs dumbbell but then my left side wasn't strong enough to do it so I had to scale it down to a dumbbell stick which is about 2.5 lbs. For the rest, I used 20lbs backpack.

Time: 21:54

And if you're interested, I recorded myself doing this workout. Who knows video editing could be quite fun :)