Bodyrock.tv: Triple X Workout

Another old workout which I haven't done before. This should be interesting and looks like it's one of a long workout than the typical ones.

Workout:
Part #1- 10 rounds:
10 Snowboarder (alt. sides)
10 Backward lunge & Kick Up (Left)
10 Backward lunge & Kick Up (Right)

Time 14:29

Part #2 - 4 minutes time challenge:
Get ups (max reps)

Completed 46 unassisted.

Part #3 - 10 sec off/30 sec on for 12 rounds
One Leg Sliding Deadlift (Left) 10-8-7-8
One Leg Sliding Deadlift (Right) 9-8-8-7
High Knees Skipping 68-63-53-70

For the sliding deadlift, I used my 20lbs backpack and hold it against my back instead holding them like the way Zuzka did with her kettlebell.

Upper Body Strength Training

Not much time to workout this morning so:

AM: 100 Knee Raises

PM: 100 Reverse Push Ups

Didn't measure the timer either!

Gave my legs some breaks before hitting hard again tomorrow!

Bodyrock.tv: Body on Fire Workout

Ok finally I've decided to do actual Bodyrock.tv workout that involves pistols! Let's see how can I sustain in this workout!

Workout: 5 X (40 sec/40 sec (no rest interval) for 3 rounds)
Over and Under (from left to right) 40 seconds 10-11-10-11
Over and Under (from right to left) 40 seconds 10-11-8-10-9
Dancing Crab with Jump Up 40 seconds 6-5-6-6-7
Triple Knee Tucks 40 seconds 9-10-10-9-10
Pistol and Switching Leg (alt side) 40 seconds 4-3-3-4-3
Swimming Push Ups 40 seconds 7-8-7-8-8

Since there was no rest interval, all the numbers above were just approximate. I did try my best to memorize all of them in 1 round.

Extras: 10 Burpees

Bodyrock.tv: Bust It Out Workout

A slightly different style workout, combining interval and time challenge workout. Unlike typical interval workout, this time it has longer rest and active time and there're prescribed amount of reps that we need to complete in each 4 minute time block.

Workout: 40 sec off / 4 mins on for 3 rounds
First 4 minute:
10 SB Jump Lunges (15lbs backpack) 40
10 Staggered Push Ups 32

40 seconds break

Second 4 minute:
20 Reverse Push Ups 42
10 Elbow Plank Side Hops 20

40 seconds break

Third 4 minute:
20 SB Jump Squat (15lbs backpack) 40
10 Dive Bomber Push Ups 17

Scores are total reps of each exercise.

I just realized it supposedly 20 jump lunges each round instead of 10..oh well!

Bodyrock.tv: Not Afraid Workout 2

It's time to revisit Not Afraid Workout. Let's see if I could beat my old PR!

Workout breakdown: Do the entire circuit 2 times
Part #1: Crab Pike Press (3 minute time challenge)
P1 27 // P2 28 (old: 23 // 20)

Part #2: Interval Training (10 sec off/30 sec on for 6 rounds)
High Knees Rope
P1 66-61-53 // P2 65-53-53 (old: 43-33-53 // 55-40-45)

Burpee and Knee Raise on Dip station
P1 4-4-4 // P2 4-4-4 (old: 4-4-3.5 // 4-3-3.5) - did seated leg raises on the floor)

Part #3: Ninja Lunges (3 minute time challenge)
P1 16 // P2 18 (old: 12 // 14)

Extras: 10 Burpees & 5 Pistols (each leg). I've been slacking on practicing my pistols lately so I'm going to ease into it again.

Bodyrock.tv: Hot Quickie Workout

An old workout from Zuzana which unfortunately doesn't have the breakdown on the site, so I just put the reps based on what I saw from the video (the first half was uncut so I assume it represents the actual reps for each move).

Workout: Do as many rounds in 15 minutes
5 jump lunges
5 reverse push ups
5 jump squats
5 push ups

Result: 14 rounds + 3 Jump Lunges

I did this workout without any warm up due to time constraint. In the end it was still a good workout, wish I could push myself a bit more (as I always tell myself AFTER the workout ended).

Bodyrock.tv: Damn Hot Body Workout

Original workout from Bodyrock.tv. This one surely looks brutal!

Workout: 10 sec off/30 sec on for 36 rounds (or could do 9 rounds then repeat after a short break)
Squat & Press Up (Right arm) with 15lbs dumbbell 6-6-6-6
Squat & Press Up (Left arm) with 15lbs dumbbell 6-5-5-5
Half burpee 9-9-9-9
One Leg Bridge (Right leg) 13-15-15-15
One Leg Bridge (Left leg) 16-18-19-16
Half burpee 9-9-8-8
Triceps Dips & Knee Raises 6-7-6-6 (I did one leg assisted dips)
One Leg Sit & Lift (Left leg) 19-20-19-18
One Leg Sit & Lift (Right leg) 19-20-21-19

I did the entire 36 rounds nonstop and afterward I did 10 burpees for finishing up.