MDA WOW: Don't Drop It Workout (Modified)

Originally I'd do this workout as prescribed but then I decided to modify it a bit. My 25 lbs backpack just doesn't have handles that are comfortable enough to do the cleans.

So here what I did instead:

Complete 3 cycles, without putting the weight down:
6 Presses
6 Squats
6 Bent Over Rows

Then with similar sequence and method (6-6-6 without putting my weight down in between sets), I continued with bodyweight strength training:
Leg Raises
Reverse Push Ups
SB Squats (25 lbs backpack)
Diagonal Knee Raises
Pistols (each leg)

Bodyrock.tv: Hot Body on Me Workout

A new Bodyrock.tv workout withe a new host who has some striking resemblance to our favorite Zuzka. Still she's not Zuzka, although she is also a personal trainer and you could totally tell from her forms.

Workout: 10 sec off/ 50 sec on for 12 rounds
SB squat & side leg lift (20lbs backpack) 24-17-17
Reverse 1 leg push up 13-12-12 (2nd & 3rd round did modified for last half reps)
3 Pike Presses & 5 Ski Jump Over the SB 3 - 2 + 2 jumps - 2 + 2 jumps
SB Star Plank 8-11-12

Extras: 5 Burpees, 10 leg raises, 10 triceps dips (1 leg assited), 5 pistols (each leg)

Workout schedule: Nov 27- Dec 3

Bodyrock.tv: Hot Body on Me Workout

Bodyrock.tv: Bombshell Butt Workout (PR 1)

MDA WOW: Strength Training: Don't Drop It

Bodyrock.tv: Ab Blitz Workout

Bodyrock.tv: One Legged Gypsy Workout

Bodyrock.tv: Look Hot in Undies Workout

Bodyrock.tv: Extreme Workout Challenge

A very old workout from Zuzana from 2009 which I don't usually look into. Since I know that I could already skip, lunge and squat properly, it's time to tackle this!

Workout: Complete 2 rounds (or 3 if I could handle it)
300 high knees skipping
20 burpees
40 backward lunge & kick up

I completed 2 rounds in 17:59. Next time I came to this, I'll try to beat this time and then it might be the time for me to complete 3 rounds. :)

Bodyrock.tv: You Da One Workout

I do notice these newer workouts with Sean are a lot more intense and harder! You Da One is not exception!

Workout: 10 sec off/ 30 sec on for 18 rounds
Surfer Kick Outs (plank jump and jump twist) 11-12-11

Running Man Press (SB clean, squat & press up and do 5 mountain climbers as 1 rep) 3-4-4
(with 20lbs backpack)

Kick Press-Left Leg (SB press up and lunge back) 8-7-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Kick Press-Right Leg (SB press up and lunge back) 7-8-9
(1st round with 20 lbs backpack then switched to 8lbs dumbbell)

Press Jack (Do Jumping jack holding SB in front- half squat everytime feet apart)
8-6-5 (20 lbs backpack)

3 Point Abs (Do 2 diagonal knee raises + 1 leg raise) 4-4-4

My Own Time Challenge Workout

Happy Thanksgiving to the ones who are celebrating in the US. I made up my own workout today and it was great!

Workout:
Do at least 2 or 5 rounds
1 minute double unders (I did my best to do single-under-single rhythm)
20 leg raises on a dip station
20 weighted squats (I used 20lbs backpack)
20 reverse body rows (aka reverse push ups) - try to do them with both legs straight or 1 bent leg (I did 1 bent leg in the beginning and had to modify to both bent legs)

I completed 3 rounds in about 15 minutes.

Too easy? Then Do 5 rounds! Use more weight for the squats, straighten both legs when doing the reverse body rows or even better do strict pull ups instead!

Extras: 15 pistols (3 sets of 5 each leg)

Bodyrock.tv: Run the World Workout 2

Another older workout revisited.

Workout:
Part #1: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Back Lunge and Side Lunge (Right leg) 14-9-9 (old: 15-9-9)
Back Lunge and Side Lunge (Left leg) 8-8-9 (old: 11-10-8)

Part #2: 4 minute time challenge
Crazy Cali Exercise (Start with back lunge, jump up, plank, dynamo push up and up)
22 sets (old: 23 sets)

Part #3: 4 minute interval training (10 sec of/30 sec on for 6 rounds)
Side Crunches (Right) 22-20-14 (old: 21-15-15)
Side Crunches (Left) 21-17-18 (old: 20-15-15)