Bodyrock.tv: Super Bass Workout

Warm up: skipping and double unders for about 5 minutes, lunges, squats, arm circles

Workout: 10 sec off/30 sec on for 18 rounds (Bodyrock.tv)
SB* swing 16-15-15
Seated Pull Up & Knee Crunch 6-7-6
SB swing 16-16-16
Skaters & Leg Lift (on SB) 10-11-10
SB Swing 16-14-15
Burpee Twist and Jump (no Ugi) 7-8-7

12 Pistols (each leg)
5 Burpees for Erin



*SB= 20lbs backpack

Bodyrock.tv: Abs Now Workout 2

Abs Now Workout revisited. First time did it back in April. Let's see how I did today!

Workout breakdown
Finish the entire circuit as fast as possible while keeping proper forms
50 reps backward lunge with sandbag overhead press (I used 15lbs dumbbell cuz 20lbs backpack was too bulky to do press up)
50 reps super girl plank
50 reps sandbag squats
50 reps side knee tucks / reptile
50 reps jump lunges
50 reps santana plank
50 reps of 1 jump forward and 2 jump back
50 reps mini squats / pulse squats

I used my 20lbs backpack in place of the sandbag (old: 15lbs backpack)

I finished this workout in 20:09 (old: 23:10)

10 Burpees afterward

Bodyrock.tv: My Buns Hurt Workout-2

My buns definitely hurt after this workout. First time did it in April so it was time to revisit it again!

Workout breakdown:

Part 1: 40 sets of sandbag lunge back, press up and squat leg lift (alt.side) (Time Challenge)
I used my 15lbs dumbbell b/c the backpack was too bulky for doing press up. I didn't beat my old time, because I think I might sprain my left shoulder sometime this week..not sure what I did though.
Time: 4:34 (old : 4:07)

Part 2: Interval training 5 sec off/15 sec on for 12 rounds of Rocket Launchers

(1-2-3 Jump up)
4-7-7-7-7-7-7-7-7-7-7-6 (old :6-6-6-5-5-5-5-6-5-5-6-5)

Part 3: 20 sets of Kick Ups (Time Challenge)
Time: 3:31 (old 4:10 - incorrectly)
This time I did it correctly!

Part 4: Interval training 10 sec/10 sec for 12 rounds of Jump Lunge/Mountain Climbers non stop

Roughly I did 9 jump lunges at first interval and between 3-5 afterward (mixed with step back but I kept myself moving and did about 15-15 Mountain Climbers. This one is still a super burn out!
(old: I did roughly 5 Jump lunges at first intv and only between 1-3 afterward and 5-10 Mountain Climbers. Super burn out! I think I took way too many breaks, especially for jump lunges)

Plus:
5-5-5 1 leg assisted reverse push up - I am working on doing reverse push up with both legs straight instead bent.
10 Burpees

Bodyrock.tv: Hot Body Workout 2

I did this in May and it's time to see if I could beat my old scores!

Workout breakdown:

Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 48-43-41 (old 59-50-50)
2. Reptile Push Up 18-13-11 (old 12-10-11)
3. V-Crunch 37-38-37 (old 39-37-36)
4. Prisoner Squat 46-50-45 (old 32-33-31)
5. Hanging Knee Raises 21-20-19 (old - did leg raises on the ground 19-18-18)

Ok I didn't beat my side jump lunges nor the V Crunch thanks to my monthly cramps..UGH...it was so hard to concentrate doing the workout while I was trying to bear with the painful cramps. But I am happy with my reptile push ups, hanging knee raises and the squats.

Bodyrock.tv: We Found Love Workout

A mini 10 minute workout challenge from Bodyrock.tv

10 minute countdown
1 Dive Bomber
1 Knee Raises

I completed 36 sets

4 Burpees afterward

Bodyrock.tv: Silent Killer Workout

Read the complete workout instructions from Bodyrock.tv

Warm up: Double unders,skipping, lunges, squats

20 minute interval workout (10 sec off/50 sec on for 20 rounds)
Lunge Forward (Left leg forward) with SB* 19-13
SB squat 21-16
Lunge Forward (Right leg forward) with SB* 15-14
SB* squat 16-15
Reverse Push Ups 15-13
SB* Squat 18-20
Knee Raises 21-19
SB* Squat 20-18
SB* weighted crunch 23-20
SB* Squat 18-16

4 Burpees for Erin

*20lbs backpack

Slow Down Workout

Today I wanted it to as slow as possible thus inspired me to try one of Mark's Daily Apple WOW: Slow Down Workout.

Warm up:
4 minutes interval Double-Unders (10 sec off/ 20 sec on for 8 rounds)

Can I say I'm getting a hang on this double unders? :D Not consequently yet...but I was happy enough at least I could string single-double-single-double for at least 10 times in a row!

WOW: Slowdown Workout
2 rounds of:
12 slow push ups (broke it down into 3 slow push ups)
15 slow squats (with 20lbs backpack)
10 slow pull ups (subbed with reverse push up with dip station)
2 minute plank hold - total burn out!

Extras:
50 knee raises (broke it down into 10 consequence rep, feet off the ground all the time)
12 Pistols (each leg)
4 Burpees for Erin

Who said doing it slow is easy? In fact it's much harder to do 12 slow push ups than 12 fast paced push ups.