Bodyrock.tv: Good Feeling Workout

For some reason I am always more excited to do a new workout instead of going thru the older ones. Maybe because I don't have the pressure to beat my older scores? Hmm..

Workout: 10 sec off/50 sec on for 12 rounds
Ugi Punch (I used 8lbs dumbbell) 40-32 (I only hold the DB halfway 2nd round)
Frog Burpee (more like plank jump fwd/back) 23-21
SB Side Forward Lunge (Left) - (SB on LEFT side, lunge with Right leg) 9-8
SB Side Forward Lunge (Right) - (SB on RIGHT side, lunge with Left leg) 9-9
Sumo Push Ups 14-13
Diagonal Knee Raise 18-17

Workout Schedule Nov 13-19

I know, I know I haven't been pretty good sticking with my own workout schedule but I did my best!! This week I'm catching up with the new workouts instead going for the older ones. My new workout approach for this week would be 3 days Bodyrock workouts and 2 days of bodyweight strength training.

Bodyrock.tv: Good Feeling Workout

Bodyrock.tv: Hot Beastie Workout

Bodyrock.tv: Sexy Time Abs Workout

2 days of Bodyweight Strength Training Workouts from Mark's Daily Apple:

MDA WOW: Max Effort

MDA WOW: Unilateral Engagement

Bodyrock.tv: Hot Body Workout 2

This is another one of Zuzana's older workout, which I haven't tried since May.

Workout breakdown:
Set interval timer for 5 sec off/55 sec on for 15 rounds
1. Side Jump Lunge 62-53-47 (old 59-50-50)
2. Reptile Push Up 17-15-13 (old 12-10-11)
3. V-Crunch 42-36-37 (old 39-37-36)
4. Prisoner Squat 35-33-32 (old 32-33-31)
5. Hanging Knee Raises 22-21-22 (old 19-18-18 did leg raises on the floor)

Extras:
10 Burpees
Bodyweight strength training (1 leg assisted dips, extended legs reverse push ups, push ups)

Bodyrock.tv: Killer Body Workout 2

It's time to beat my old scores from Killer Body Workout aka Happy Halloween Workout :) which I did in May.

Workout breakdown:
Do min. 3 rounds (5 rounds max) this entire circuit
12 reps rolling jump tuck
25 reps Oblique V-ups (each side)
20 reps jump lunges
20 reps one leg bridge to crunch (each side)

I completed 3 rounds in 19:59. (old: 3 rounds in 18:44)
Yeah I know I didn't beat my old time, so apparently I'll try to keep doing 3 rounds until I could do this without much struggles. Initially I was going to do 5 rounds but towards 3rd round, I was kinda pooped out already.



This workout focuses on lower body and abs.

Bodyrock.tv Set Fire to Your Abs Workout

No workout yesterday (I could use a little break) but today I came in strong! I know this workout wasn't in my this week workout schedule, but I couldn't help myself for not doing it. :)

Workout: 10 sec off / 50 sec on for 15 rounds
Sandbag Sumo Squat & Knee Up (20 lbs backpack) 21-18-18
Dive Bomber 10-9-8
Sandbag Step Up (Left) 15-15-14
Sandbag Step Up (Right) 15-15-13
Knee Raises 22-21-20

Extras: 10 sec off/50 sec on for 3 rounds
Sandbag 2 pulse squats & swing around (20 lbs backpack) 9
Burpees 8
Butterfly Ab Crunches 20

Strength and Cardio Training

Not exactly a Bodyrock.tv workout but it still delivered quite a kick ass workout for me.

Strength Training (bodyweight only or add weight for more challenge)
5x5 (5 sets of 5)
Leg Raises on a dip station or pull up bar
Triceps Dips on dip station (I did 1 leg assisted)
Pistols (each leg)

Cardio Training: 10 sec off/20 sec on for 8 rounds (4 minute interval training)
High Knees Jump rope

I didn't record any scores today. Maybe next time I should.

Bodyrock.tv: I'm Sexy and I Know It Workout

I love that song btw!

This time, the workout was hosted by Sean, Freddy's younger brother. It's good to see a male host on Bodyrock.tv so no more excuses for men saying Bodyrock is only for women!!

Warm up: double unders, lunges, squats, push ups

Workout:
Part #1: 10 sec off/ 50 sec on for 9 rounds
Low jacks with sandbag (or just bodyweight) 49-51-52 (bodyweight only-I personally didn't feel safe having a 20 lb backpack bouncing up and down against my back)

3 walk over push up and 5 mountain climber combo 4-4-4
Extended legs reverse push ups 11-10-10 (halfway up only but I kept my legs extended the entire time)

Part #2: 3 minute no rest interval (10 sec off/ 50 sec on for 3 rounds)
Every 10 sec: Hold on elbow plank
Every 50 sec: Reptile push ups (easier variation: reptile no push up or mountain climber)
18-27-24 (12 reptile push up 1st round and reptles only for the rest of the rounds)

Extras: 10 Burpees