Bodyrock.tv: Ab-Tastic Exercise Challenge 3

Today I did Ab-tastic Exercise Challenge, which I did in April & in January.

Unlike the previous 2, this time I actually did the hanging knee raises from a dip station, which made it more challenging than doing ab workout on the floor.

Repeat this circuit 5 times: (each bracket represents each round)
20 Hanging Knee Raises from a dip station / pull up bar
41 sec / 48 sec / 46 sec / 43 sec / 39 sec

4 min interval skipping (10 off/20 on for 8 rounds)
44-52-44-45-39-44-37-47
46-49-43-44-33-38-36-34
49-45-44-42-49-49-44-31
54-40-38-45-43-44-39-48

Total workout time today: 23:39 (old 2: 28:25 // old 1: 25:20)

Extras: 5 Burpees

Bodyrock.tv: Summer Abs Workout 3

Workout breakdown:
Part #1: 5 rounds of this entire circuit (Time Challenge)
10 reps of slide under with sandbag (I used 15lbs backpack)
10 reps of sandbag sit up (I used 15lbs backpack)
5 reps of rolling knee tuck and push up with stability ball
10 reps of diagonal knee raises (last time I subbed this with leg raise and toe touch)

I finished in 14:36 (old 2: 13:36 // old 1 15:47!) in all proper forms!

Part #2: 4 minute interval training (5 sec off/25 sec on for 8 rounds)
High knees 110-88-74-72 (old 2: 84-65-56-60) (old 1: 80-56-53-45)
Pendulum 38-28-30-31 (old 2: 32-21-22-24) (old 1: 34-22-23-23)



Extras: 10 Burpees

Modified CrossFit Workout: Squats, Reverse Push Ups, Push Ups

My abs and upper body were a bit sore from yesterday's workout and after today's workout, I think I totally killed them all. I decided to mix up my workout a bit by looking into CrossFit style workouts. Of course I don't have any access to 100lbs barbell and even though I do, I doubt I could even lift that sucker up.

Two new moves that totally burned me today were the Over Head Squats (OHS) and Weighted Front Squats.

Initially I tried to hold my 20lbs backpack for OHS but it was a bad idea. I wasn't trained to do it yet although I could do perfectly fine with just my own bodyweight. So I swapped it out chickened out and grabbed one 15 lbs dumbbell instead and did something like the video below. Yeah...I'm such a weakling.


Front squats aren't too bad although I felt the burn more on my arms holding 15 lbs dumbbell as I tried not to rest the dumbbells on my shoulders.


Before I started off with the actual warm up, I practiced more on my double unders and was pretty happy now I could do single-double-single-double rhythm unbroken for at least 10 DUs.

Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Squats with 20 lbs backpack Overhead Squats (holding 15 lbs dumbbell)

Finished: 5:26

Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups

Finished: 10:40

Total workout time: 16:06

Extras:
12 Pistols (each leg)
5 Burpees

Phew, I was sweating a lot in the end and today's workout was totally strength training which I like! I need to look into something like this more.

Workout Schedule Oct 16-23

This is my tentative workout schedule for this week. I purposely didn't put any dates for any particular workout since there are times that I just don't get enough sleep the night before or I didn't get up early enough to do any workout. Sometimes I alter rest day in between and just did the workout whenever I have the time.

Bodyrock.tv: Summer Abs Workout - Time Challenge (beating old PR 2 /PR 1)
10 Burpees
12 Pistols (each leg)

Modified CrossFit workout (from Fit Daffy's Workout Log)
Warm up:
10 reps of each:
Reverse Push Ups
Dive bomber push ups
Deep side lunges
Squats with 20 lbs backpack

Workout: (front squats, reverse push ups, push ups)
15 front squats (holding a pair of 15 lbs dumbbells)
15 reverse push ups
15 push ups
10 front squats
10 reverse push ups
10 push ups
5 front squats
5 reverse push ups
5 push ups

5 Burpees

Bodyrock.tv: I'm Crazy But You Like It Exercise Challenge (beating old PR)
10 Burpees

Bodyrock.tv: Hot Viral Sweat Workout (Beating old PR 2 / PR 1)
12 Pistols (each leg)
5 Burpees

Bodyrock.tv: Ab-Tastic Exercise Challenge (Beating old PR 2 / PR 1)

Bodyrock.tv: Mission Abs Possible 2

Another old workout revisited!

Warm up: 1 minute double unders, push ups, lunges, knee raises

Workout breakdown:
10 sec off / 50 sec on for 20 rounds.
1. Sandbag Squat (20lbs backpack) 25-19-18-19
(old: 18-12-13-14 - used a pair of 10lbs dumbbells)

2. Knee Raises 25-21-20-20
(old 18-16-14-15 - no dip station- did leg raises from the floor)

3. Crossed Leg Push Ups (Alternating legs - deep push ups!) 14-13-14-12
(old 16-16-16-16 - not so deep push ups)

4. One Leg Lift and Toe Touch (all regular forms!) 27-25-23-27
(21-23-21-22 - altered between beginner & regular modes)

5. Flying Jump Lunge 23-23-23-22
(old 21-20-22-20)

5 Burpees for Erin

Bodyrock.tv: Cut the Cheese Workout 2

It's been a while since I did this workout so it's time to revisit!

Warm up: Double unders, squats, lunges, arm circles

Workout breakdown:
Part 1: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Plank Jump & Reptile 15-14-11-10-10-10 (old: 14-13-11-10-11-10 )

Part 2: 5 reps of slow motion Diamond Push Ups
Slow motion down and power up = 1 rep
Completed in 30 seconds (old: 35 seconds)

Part 3: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Leg Lift & Toe Touch* 20-17-13-14-14-12 (old: 12-11-10-8-8-10)

Part 4: 5 reps of slow motion Reverse Push up/ Pull Ups
Power up & slow motion down = 1 rep
Completed in: (38 seconds) (1 leg bent) (old: 38 seconds - both bent legs)

Part 5: 4 minute interval training (10 sec off/30 sec on for 6 rounds)
Sumo Squat & Leg Lift with Sandbag (20 lbs backpack)
14-13-11-10-11 (old: 17-14-15-15-15 (15lbs backpack) )

Strength Training:
5-5-5-3-3-3 of:
Diagonal Knee Raises
Reverse Push Ups

10 Burpees for Erin



I did single leg toe touch and leg lift instead of BOTH legs lift toe touch

Bodyrock.tv: 100 reps Super Girl Planks Exercise Challenge -3

Got up late and only had very little time to workout so I revisited 100 reps Super Girl Plank Exericse Challenge. (first time, second time)

I did this in: 3:50 (old 2: 4:38 // old 1: 5:04)

Yay, I beat my old PR! Next time my goal is to finish it under 3 minutes or 2 minutes! :D

10 sec off/30 sec on for 6 rounds Double Unders 4 minute interval training


10 Burpees for Erin

That's it for the day!