Bodyrock.tv: What's My Name Workout

I took another day off from working out yesterday because I simply didn't have enough sleep. In fact I felt I was hardly sleeping, thanks to the bloating stomach from my period.

Anyway today's workout was a mix of time challenge and interval training, focusing on cores and cardio.

Workout breakdown: Do the entire circuit 3 times
20 reps roll it hard core exercise (using stability ball)
20 reps of (10 sandbag mini squats + 1 jump tuck) - I used 15-18 lbs backpack
40 reps of broomstick exercise (20 reps each side- alternating side)
4 minute interval high knees skipping (10 sec off/20 sec on for 8 rounds)

My time:

Round 1: 13:41 + 4 min skips
Round 2: 12:16 + 4 min skips
Round 3: 10:27 + 4 min skips

Grand total workout time: 48:24

BOY, that was a long workout! The sandbag squats took most of the time chunk. Those mini squats burned my quad A LOT!


Instructional pictures can be found here.

Bodyrock.tv: Not Afraid Workout

Yay, after 2 full week of workout marathon, today Zuzana posted a complete new workout. The title of the workout immediately makes me think of Eminem's hit song "Not Afraid," which Zuzana mentioned that's what inspired her for this workout.

Workout breakdown: Do the entire circuit 2 times

Part #1: Crab Pike Press (3 minute time challenge)
P1 23 // P2 20

Part #2: Interval Training (10 sec off/30 sec on for 6 rounds)

High Knees Rope

P1 43/33/53 // P2 55/40/45

Burpee and Seated Leg Raise (or Knee Raise on Dip station)

P1 4/4/3.5 // P2 4/3/3.5

Part #3: Ninja Lunges (3 minute time challenge)
P1 12 // P2 14

Bodyrock.tv: 60 reps Side Burpees (30 reps each side)

I was this close to skip the exercise challenge, which technically for yesterday. But I already took a day off yesterday so no excuse.

I beat my old time and finished it today in 6:31!

Rest Day

It was a super busy day but I still got some workout in. Wanna know what I did?

Read more about it here :)

Bodyrock.tv: Grand Theft Booty Workout - LAST workout marathon

Finally, I completed this week workout marathon! I did Grand Theft Booty workout first time in November, and then another time in January as part of a hybrid workout

So I'm comparing my scores with the one in November instead of January (since the January one was part of a hybrid workout)

Workout breakdown: 30 sec on/10 sec off for 18 rounds)
1. Snowboarder 17-17-17 (old 15-14-15)
2. One Leg Squat and Side Kick (Left) 6-5-5 (still used chair but could do half squat) (old 4-4-4 used chair and only could bend slightly)
3. One Leg Squat and Side Kick (Right) 5-5-4 (still used chair and could do full one leg squat) (old 5-4-4)
4. Shelf Butt: 22-23-24 (old 14-18-18)
5. Half Pistol and 1 Leg Pike Press (Left) 4-3-3 (unassisted) (old 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) 4-3.5-3 (unassisted) (old 2.5-2.5-2)



I beat most of my old scores, but the biggest accomplishment here is I could do unassisted one leg half squat. Just need to work more on my left leg for one leg squat so I could go all the way down just like my right one although still holding on the chair. One step at one time, right?

Bodyrock.tv: Christmas Abs on April's Fools Day

What?! Two workouts in one day? No it's not an April Fools joke..IT'S REAL. I did this after I came back home. So this put me back on the track, and I am only one workout behind from Zuzana's schedule and after this, the workout marathon is DONE!

Workout breakdown:

Combo#1: Triple squat action (with or without sandbag/weight/backpack etc)
I used a backpack with bunch of stuff inside - weighted about 14-15 lbs.
(Set the interval timer for two intervals for 20 seconds (no rest interval) for 6 rounds. Total workout will be 4 minutes.)
First 20 sec: squat all the way down
Second 20 sec: Squat half way
Third 20 sec: Short pulse squats (squat half way and pulsing-do not come up to standing position)
Repeat everything until the whole interval is over.

I didn't write any scores last time but this time I manage to do it. I had my backpack on me, so my free hands could hold a book and a pen.

1. Full squats 14-11-8-8
2. Half squats 14-11-9-12
3. Pulse squats 13-11-10-14

Combo#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the metal bar across. Actually I didn't really do a real L-sit, more like I lift off my butt from the ground.

Combo#3: Pick Up Jump with Sandbag/weight/backpack etc

(4 rounds of 10 sec off/50 sec on interval)
Each time the sandbag touches the floor count as 1 round.
Scores: 14-13-12-12 (old 10-9-9-9)

Bodyrock.tv: Harder Than Ever Workout - Conquered the Old Scores!

I DID IT! After a full day of rest, I made a comeback and conquered all of my OLD scores!

Workout breakdown

Set the interval timer 10 sec off / 50 sec on for 12 rounds
1. Chin Ups (I substituted this with Reverse Push Ups) 23 (old 15)
2. Prisoner's Jump Squats 24 (old 20)
3. Mountain Climbers 83 (old 75)
4. Clapping Push Ups (I did this on the knees, similar to Zuzana's) 16 (old 10 -wider legs)
5. Jump Lunges 32 (old 24)
6. Bicycle 75 (old 57)
7. Dips (used a chair) 20 (old 15)
8. Forward/Backward Jump Lunges (Left) 20 (old 10)
9. Forward/Backward Jump Lunges (Right) 18 (old 5)
10. Side Crunches (Left) 27 (old 22)
11. Side Crunches (Right) 27 (old 22)
12. Burpees 10 (old 9)



I always thought that my Reverse Push Up hasn't improved much (mostly I could only crank up 10 consecutive reps without break) so today I kept telling myself to do more than 15 reps and I did. Sometimes a little mantra in your head might help you to push harder.