Fullbody Bodyweight Interval Circuit (Deload Week)

15 sec rest / 1 min - 24 rounds
High knees jump rope
One Leg Glute bridge (R) 30-40
One Leg Glute bridge (L) 30-40
Reverse Body Row 15-18
One Leg RDL (L) 15-20
One Leg RDL (R) 15-20
Superman Plank 20-25
Pike Press 15-20

Fullbody Bodyweight Circuit (Deload Week)

3 rounds
Air Squats 50x
Knee Raise dip station 20-25
Stability ball curl 20x
Burpee no push up 10-15
One Leg RDL 20@each

Time: 25:20

Note:
Burpee- focused on jump as high
Single RDL- left had less balance

5 min challenge:
Pike press & reverse body rows combo (10/10)
3-4 sets

Bodyweight Supersets

Superset 1
A) one leg glute bridge
B) knee raises on deep station

Set 1
A) 20 reps @each - right leg needs focusing on glutes
B) 20 reps

Set 2
A) 25 reps @each leg - R leg same comment as above
B) 25 reps

Set 3
A) 20 reps @each- added extra 15 on right
B) 20

Superset 2
A) Reverse Lunges
B) push ups

Set 1
A) 10 reps @ each- tried focusing on balance
B) 10 reps (8 on toes/ 2 on knees)

Set 2
A) 12 reps @each - better balancing
B) 10 reps (8 on toes/ 2 on knees)

Set 3
A) 15 reps @each
B) 10 reps (8 on toes/ 2 on knees)

Superset 3
A) one leg RDL
B) close grip push ups on knees

Set 1
A) 15 reps @each - focused on pushing using hips & tight glutes
B) 10 - focused keeping arms close to body to push thru triceps

Set 2
A) 15 reps @each - stg left leg had hardtime balancing
B) 10

Set 3
A) 15 reps @each
B) 10

It's my ACTIVE rest day afterall :D

Fullbody Bodyweight Workout

Elevated Glute Bridge
3 sets x 25 reps - used a small box & try to squeeze all force from glutes

Abs/core
15 reps V ups
10 reps side plank lift @each side

Push up
3 sets x 8 reps - focused on keeping PPT (posterior pelvic tilt) & trying to touch chest to ground - keeping core & glutes tight

Abs/core
20 reps lying down leg raises
30 reps bicycles

Skater Squats
Set 1 x 10 reps @each -standing left leg had more balance / right felt more burn on quads
Set 2 x 8 reps @each - started lost balance on left by 8th so decided to stop./ right leg lost balance by 6th - pushed thru last 2 reps
Set 3x 8 reps @each - left lost balance by 5th rep- but pushed thru last 3 - right got thru all 8 reps w/out much off balance

Note: keeping body leaning a bit fwd while going down helps w balance & take off stress from knees

Abs/core
10 leg raise on dip station
10 side knee raise on dip station @each side

Core/Abs + Fullbody bodyweight workout

Core/abs

• 1 min front plank hold
• 1 min side plank hold @each side
• 10 stability ball rollout
• 15 stability ball pass? (passing ball from hand to feet twice as 1 rep) -dunno the exact name
• 20 plank w crossed knee tucks (2 knee tucks as 1 rep)
• 10 straight leg raise at dip station
• 10 superman plank (2 lifts= 1 rep)
• SB situp - 20-25lbs x 10 reps
• Shoulder taps x 20 reps (2 taps = 1 rep)
• Lying side leg raises x10 reps ( 2 sides= 1 rep)

Fullbody Bodyweight workout
Single leg glute bridge
3 sets x20 reps @each - positioning right leg a bit further to get more burn on butt- felt around 10-15th reps /left felt a lot stronger

Skater squat
3 sets x 10 reps @each - used SB as stopping point for the bent leg- standing left leg had more balance than right

Bodyweight one leg RDL
3 sets x 10 reps @each - trying to focus on balancing & felt the stretch at hamstrings

Push Up (on knees)
3 sets x 10 reps - focused on keeping elbows close to body - not flaring up- tightened core & glutes - chest touching ground
- could do 3 full pu first 3 reps @3rd set

Light Glute, Quads, Chest & Arms Full Body Workout

Warm up:

• 2 sets 30-50 clamshells (each side)- at home
• 2 sets 30-40 donkey kicks (each side) - at home
• 1 set 20-25 fire hydarnt (each side) - at home
• 2 minute freestyle skipping
• 50-60 reps bodyweight glute bridge
• Various primal moves - bear crawls, crab to pike , backward crawling

Workout:

• 3 sets 50-60 bodyweight hip thrust on 4 risers aerobic step
• 3 sets 20-25 65lbs. DB Sumo Deadlift
• 3 sets 8-10 bench push ups
• 3 sets 10-15 DB Squats (2x20 lbs DB) - First set did front squats for 10 reps but finished off the last 5 reps and 2nd & 3rd set with DB squat (holding DB on my sides)
• 3 sets 10-12 triceps bench dips with feet elevated on the DB
• 3 sets of 10-15 bulgarian split squats (2x15lbs DB)
• 1 set 4-5 reps 15 lbs. One arm biceps curls - too heavy
• 2 sets 6-8 reps 2 arm biceps curls with 25 lbs plate

Active rest between sets/workout: 20-25 reps various ab moves (standing knee to elbow crunches, knee hugs, plank knee tucks)

Finisher:
3 sets 20-25 reps knee raises

Lightweight & Bodyweight Workout

So I took 2 recovery days after that brutal Sunday workout at LBKC. On recovery days, I did some abs and core exercises plus yoga. It felt good to stretch out tight muscles.

Today's workout was decent, not too hard but not overly easy either. I was still dripping in sweat despite the cold morning.

3 Rounds:

• 15x Squat & upright rows (2x15lbs. DB)
• 30x elevated plank and leg lifts (each leg)
• 10x bent over rows (2x15lbs. DB)
• 20x knee raise on a dip station
• 50x deep side lunge (each leg)
• 30x alternative toe touches (each leg)

Rest 1 minute

Overall it took me about 30-45 minutes. With the exception of the abs/core, I didn't pre-determine the reps range for the weight lifting.

Post workout snack: 1 serving of Green Vibrance and steamed 4 egg whites.

Full Body & Core Weight Training Workout

Full Body & Core Weight Training Workout:
4x15 step ups & hammer curls (2x10-12lbs DB)
15 reps elbow side plank lift (each side)- hold 5 sec before coming down
3x15 triceps kick back (2x8lbs DB)
30 reps wall plank and knee tucks
3x1 minute iso bridge hold (with 10lbs mini SB)

Then I will enjoy my Carb Nite® this evening! :D

Full Body Workout, Abs and LovingFit Bums & Steel Thigh Challenge

Full Body Workout & Abs:
4x12 DB squat (35lbs DB)
1 minute leg raise on dip station
3x12 Push up + plank row + press up* (2x 12lbs DB)
1 minute plank hold on balance ball
4x12 DB side lunge (2x 12lbs DB)**
1 minute weighted V up hold and ab twist with 10lbs SB
3x12 pike press (shoulder press)

Then LovingFit Bums & Steel Thighs Challenge (Week 3 Day 1)***
2 Rounds:
30 plie pulses (each side) - hold 15 sec on last rep
30 superman kicks (each side) - hold 15 sec on last rep

1:30 iso bridge hold (with 10lbs SB)

*I had to skip the press up on the push up & rows as I felt I couldn't maintain proper forms for the entire set. In the end it modified into push up and plank rows

**I forgot to count 2 side lunges as 1 rep. I counted each lunge as 1 rep.

***I did half portion early morning and will do the rest later tonight.

ZWOW #43: Switch It Up!

It's been ages since I did last ZWOW. Not that it wasn't interesting, but I just prefer a bit more refined workout like LovingFit. But one of these days where I know I won't have much time for working out or I don't feel like complicated workout, ZWOW comes in handy.

Original workout: Zuzana Light

15 side step ups (each leg)
10 one leg triceps dips (each leg)
15 one leg elevated lunges (each leg)
10 sets of (10 chair climber + 1 diagonal push up + jump forward & back)

Instead of doing 12 minute AMPRAP, I was aiming for at least 2 rounds or 3 if I felt super jacked up.

But in the end I only completed 2 Rounds which took me 17:48



Then I did LovingFit Bums & Steel Thighs Challenge (Week 1- Day 3)

ZWOW#34: Beg for It to End (Lower Body WO)

Warm up:
1 round Sharp Abs Challenge
CBBC #3

Original workout: Zuzana Light

3 Rounds:
20 DB Squat Hops
20 DB bent over rows
20 DB walking lunges
20 SB plank pulls

I used 35 lbs Sandbag for everything and modified the squat hops to regular but slow SB squats. I rather do slow and steady squats instead rushing thru and risking injuring my knees

Time 18:14

BodyWeight 100 Workout & ZWOW#28 Bodyweight Bombshell Workout

ZWOW#28: Bodyweight Bombshell Workout (Zuzana Light)
10 minute AMRAP
20 dragon lunges (diagonal backward lunge and side kick -10 each side)
20 jump lunges
15 pike jumps
10 reptile push ups (2 knee tucks and 1 fist push up) - knee push up after 5 reps

Result 2 Rounds + 6 dragon lunges



Original Full Body Workout: World of Diets

20 Prisoner Squats
20 Pushups (fist push ups on toes)
10 Jumps
10 Inverted Rows (bent legs)
20 Forward Lunges (10 reps per side)
15 Close-grip Pushups (fist push up first 5 and knees on the rest)
5 Chin-ups or Inverted Rows (did inverted rows with straight legs)

Time 8:16

Abs/Core: LovingFit Sharper Abs in a Month Challenge
3 Rounds:
1 minute plank
10 slow leg raise on a dip station
10 slow side leg raise on a dip station (did side knee raise instead)
Note: At 10th reps, hold the legs up for 10-15 seconds

ZWOW#27: No Girly Workout & Bodyrock.tv Tight Jeans Booty Workout 6

Full Body Workout: Zuzana Light

Workout breakdown:
3 minute Overhead Squats (with 8lb dumbbell)

10 minute: (set interval timer for 1 min/1 min for 5 rounds)
3 Burpees every 1 minute (fist push up version)
Walking Lunges for the rest of the time (with a pair of 15 lbs dumbbell)

Overhead Squats 48
Burpees 30
Walking Lunges 90

My video:


Original Zuzana's video:


Cardio & Abs Workout: Bodyrock.tv
15 minute AMRAP
50 jump rope jacks
30 3 direction crunches (each crunch count as 1 rep)

Total 8 Rounds + 3 jump rope jacks - crushed my old time by 1 round!

My video (totally forgot to put music here)


Zuzana's original video:


BONUS: 10 fist push up burpee to complete 80 burpee challenge this week

ZWOW 18

5 Rounds:
5 Burpees with jump & step up (each leg)
15 round kick over a chair and back lunge (each leg)
20 elevated reptile (one leg leg lift then knee tuck)
30 triceps dips & single leg raise

I was aiming to finish this under 30 minutes but that didn't seem to be the case. Oh well I'm willing to redo this challenge again sometime. One thing I could be proud of myself is I did all my push ups without going down on my knees. The triceps dips is the one that kill me the most.

Time 35:56

50 Burpees Day 13 & Day 14 were done over the weekend.

Technically I could call today's burpee done if I counted the burpees from this workout, but we'll see. I feel like to add 50 burpees to make it count as the 50 Burpee challenge.

Update: I did 50 Burpees Day 15 after I got home.