This week Zuzana from Bodyrock.tv is inspired by 007 movie for this week workout theme. As the title says, today's workout is all about burpees.
Workout breakdown:
50 sec on / 10 sec off for 12 rounds of:
1. One leg burpee, side jump (alternating legs) 7-4-4-5
2. Side burpees (alternating sides) 7-7-6-6
3. Starburst Burpee 7-6-6-6
Not gonna lie, this workout is REALLY INTENSE. Despite the freezing morning, I was dripping in sweats after this. And Starburst burpees are actually quite fun to do, though it was quite a killer. One leg burpees are the hardest for me.
Tuesday, November 23, 2010
Monday, November 22, 2010
Bodyrock tv: 550 reps fat massacre
A new name for an old workout. This one is basically the 550 killer reps, one of Zuzana's older workout. I did this workout twice before.
However, this time I managed to beat all my personal best!!
Today I completed this workout in 24:31 !!!! WOOT
Not only that, I managed to do ALL 50 PUSH UPS on my toes (with still some mini breaks in between to stretch my wrists a bit) and didn't take much breaks in between sets. What an accomplishment! I am kinda proud of myself and finally I could see that I actually made a lot of fitness progress for the past 2 months!
11 exercises - 50 reps each
1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps)
3. Mountain Climber (50 reps)
4. Sumo Squats Knee Up (50 reps)
5. One Leg Bridge Leg Lift (25 reps on each leg)
6. Side to Side Squat Leg Lift (50 reps)
7. One Arm Side Push Ups (25 reps on each side)
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side)
10. Side Plank Lifts (50 reps)
11. One Leg Wall Sits (25 reps on each leg)
However, this time I managed to beat all my personal best!!
Today I completed this workout in 24:31 !!!! WOOT
Not only that, I managed to do ALL 50 PUSH UPS on my toes (with still some mini breaks in between to stretch my wrists a bit) and didn't take much breaks in between sets. What an accomplishment! I am kinda proud of myself and finally I could see that I actually made a lot of fitness progress for the past 2 months!
11 exercises - 50 reps each
1. Backward Lunge Kick Up (25 reps on each leg)
2. Walk Over Push Ups (50 reps)
3. Mountain Climber (50 reps)
4. Sumo Squats Knee Up (50 reps)
5. One Leg Bridge Leg Lift (25 reps on each leg)
6. Side to Side Squat Leg Lift (50 reps)
7. One Arm Side Push Ups (25 reps on each side)
8. Star Crunch (50 reps)
9. Diagonal Touch Down (25 reps on each side)
10. Side Plank Lifts (50 reps)
11. One Leg Wall Sits (25 reps on each leg)
Friday, November 19, 2010
Bodyrock tv: Grand Theft Booty Workout
Zuzana clearly kicked my butt today. I could only bend my leg a little bit for the one legged squat, even though I did the beginner's version (holding on the chair). Technically, I can't put all my weight on the chair because it'll tip over.
Workout breakdown:
30 sec on/10 sec off for 18 rounds
1. Snowboarder 15-14-15
2. One Leg Squat and Side Kick (Left) 4-4-4 (I used a chair to support myself, and my one leg squat wasn't even a squat. I could only bend my leg slightly)
3. One Leg Squat and Side Kick (Right) 5-4-4
4. Shelf Butt: 14-18-18
5. Half Pistol and 1 Leg Pike Press (Left) 2-2.5-2 - beginner's half pistol and full version of 1 leg pike press
6. Half Pistol and 1 leg Pike Press (Right) 2.5-2.5-2
Workout breakdown:
30 sec on/10 sec off for 18 rounds
1. Snowboarder 15-14-15
2. One Leg Squat and Side Kick (Left) 4-4-4 (I used a chair to support myself, and my one leg squat wasn't even a squat. I could only bend my leg slightly)
3. One Leg Squat and Side Kick (Right) 5-4-4
4. Shelf Butt: 14-18-18
5. Half Pistol and 1 Leg Pike Press (Left) 2-2.5-2 - beginner's half pistol and full version of 1 leg pike press
6. Half Pistol and 1 leg Pike Press (Right) 2.5-2.5-2
Thursday, November 18, 2010
Bodyrock tv: The Medal of Honour Abs Workout
Today was an interval strength training for 15 minutes. Set the timer to 50 sec on /10 sec rest for 15 rounds.
The workouts:
#1. Elevated Leg Plank with Hip Circle 25-19-19
#2. Super Star Body Spring 11-10-11
#3. Elbow Plank/Side Plank Lift (LEFT) 8-8-7
#4. Elbow Plank/Side Plank Lift (RIGHT) 6-3-6
#5. Leaping Mountain Climber 37-30-34
I messed up my interval timer during the 2nd round of the fourth exercise thus the super low rep. But on the bright side I finally figured out how to set the rest time first instead jumping right into the workout. The Super Star Body Spring was very challenging (any jump lunges and squat combo always burn my thighs and legs) so I switched to the modified version (minus the chair) and still got good workout from it.
Zuzana showed each individual workout breakdown video tutorial on her site.
The workouts:
#1. Elevated Leg Plank with Hip Circle 25-19-19
#2. Super Star Body Spring 11-10-11
#3. Elbow Plank/Side Plank Lift (LEFT) 8-8-7
#4. Elbow Plank/Side Plank Lift (RIGHT) 6-3-6
#5. Leaping Mountain Climber 37-30-34
I messed up my interval timer during the 2nd round of the fourth exercise thus the super low rep. But on the bright side I finally figured out how to set the rest time first instead jumping right into the workout. The Super Star Body Spring was very challenging (any jump lunges and squat combo always burn my thighs and legs) so I switched to the modified version (minus the chair) and still got good workout from it.
Zuzana showed each individual workout breakdown video tutorial on her site.
Wednesday, November 17, 2010
Bodyrock tv: Counter-Strike Fat Workout
Halo, Counter-Strike, hmm...sounds like Zuzana is into video game theme naming for this week workout huh?
Anyway today's workout is a time challenge, which only takes 12 minutes of maximum efforts.
Workout breakdown:
1. Start with 3 walking push ups
2. Jump your feet forward
3. Do 1 side hop
4. Do 1 side lunge
5. Do 1 side hop to other side
6. Do 1 side lunge to other side
That whole thing count as one set. Do as many sets as you can in 12 minutes time.
I completed 27 1/2 sets.
Anyway today's workout is a time challenge, which only takes 12 minutes of maximum efforts.
Workout breakdown:
1. Start with 3 walking push ups
2. Jump your feet forward
3. Do 1 side hop
4. Do 1 side lunge
5. Do 1 side hop to other side
6. Do 1 side lunge to other side
That whole thing count as one set. Do as many sets as you can in 12 minutes time.
I completed 27 1/2 sets.
Tuesday, November 16, 2010
Bodyrock tv: Halo of Sweat Workout
Another brutal exercise from Bodyrock.tv - Halo of Sweat Workout. It's an interval training that only takes 12 minutes.
Workout breakdown:
30 sec on / 10 sec off for 6 rounds for each of combo
Combo #1:
1. Sumo Jump Knee Up: 13-11-10
2. Sumo Pulse Calve Raise: 14-11-10
Combo #2:
1. Reptile on the Run: 30-15-10
2. Reptile Push Ups: 4-3-3 (I had to go down on my knees on the last one)
Combo #3:
1. Knee Hugs: 16-13-12 (last 2 I had to tap the feet on the floor for a bit)
2. Ab Burn Out: 30-33-33
The second combo was no joke. I think I didn't go down as much as Zuzana but for sure my sweat was pouring down onto my exercise mat, creating a little water puddle. Gross, I know.
Workout breakdown:
30 sec on / 10 sec off for 6 rounds for each of combo
Combo #1:
1. Sumo Jump Knee Up: 13-11-10
2. Sumo Pulse Calve Raise: 14-11-10
Combo #2:
1. Reptile on the Run: 30-15-10
2. Reptile Push Ups: 4-3-3 (I had to go down on my knees on the last one)
Combo #3:
1. Knee Hugs: 16-13-12 (last 2 I had to tap the feet on the floor for a bit)
2. Ab Burn Out: 30-33-33
The second combo was no joke. I think I didn't go down as much as Zuzana but for sure my sweat was pouring down onto my exercise mat, creating a little water puddle. Gross, I know.
Monday, November 15, 2010
Bodyrock tv: 8 Exercises Drill
I thought I couldn't get up at 5 am this morning to do another Bodyrock.tv workout, but in fact I got up and got in a sweaty mess after completing this 8 Exercises Drill. This is an older workout from Zuzana which I thought I could completed in less than 20 minutes. Boy I was wrong.
Equipments:
1. A timer
2. A pair of dumbbells/free weights (I used a pair of 8 lbs dumbbells)
3. An exercise mat
5. A step stool
6. Water and towel
8 Exercises Drill (Go thru this circuit twice as fast as possible):
1. 30 walking lunges
2. 15 squats with 2 dumbbells on shoulders
3. 30 side lunges with dumbbells
4. 50 mountain climbers
5. 15 push ups
6. 30 steps up (alternating legs) with dumbbells
7. 30 backward lunges with dumbbells
8. 15 plank and rows with dumbbells
My time: 33:53
This workout was pretty good. I had to keep wiping off sweats on my face thus slowing me down a bit with the workout. Can't help it, because the sweat kept getting into my eyes and it wasn't quite pleasant. Next time I'll do this workout again and try to beat my own time.
Equipments:
1. A timer
2. A pair of dumbbells/free weights (I used a pair of 8 lbs dumbbells)
3. An exercise mat
5. A step stool
6. Water and towel
8 Exercises Drill (Go thru this circuit twice as fast as possible):
1. 30 walking lunges
2. 15 squats with 2 dumbbells on shoulders
3. 30 side lunges with dumbbells
4. 50 mountain climbers
5. 15 push ups
6. 30 steps up (alternating legs) with dumbbells
7. 30 backward lunges with dumbbells
8. 15 plank and rows with dumbbells
My time: 33:53
This workout was pretty good. I had to keep wiping off sweats on my face thus slowing me down a bit with the workout. Can't help it, because the sweat kept getting into my eyes and it wasn't quite pleasant. Next time I'll do this workout again and try to beat my own time.
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