Bodyrock.tv: Dragon Abs Bodyweight and Party Rock Workout

First part was the bodyweight alternative from Dragon Abs workout and second part is from Party Rock workout with equipment.

Part #1: 10 sec off/50 sec on for 4 rounds
2 push ups & jump up (jump tuck or on a bench) 6
Starburst jump squat 20
Burpee and jump twist 8
Crossed leg push ups 12

Part #2: 10 sec off/50 sec on for 4 rounds
SB row, clean, press up, squat & press up (20lbs backpack) 6
Ugi Push Up (with backpack) 10
SB overhead, 1 forward lunge, 1 SB press & 1 jump lunge 4 (I totally messed up on this sequence)
Elevated leg reverse push up 11

Instead of the actual video, I finally put together videos of me doing the workout with "Bodyrock" Anthem music. Sorry for the blurry video on the first one - apparently the camera wasn't properly focused when recording.

Bodyrock.tv: Party Rock Bodyweight Workout

Original workout: Bodyrock.tv

This is part of Party Rock workout that doesn't require any equipment. Perfect for someone like me who don't have enough time in early morning to workout before going to work.

Part #1: 10 sec off/50 sec on for 4 rounds
2 jump squats + 1 jump tuck + 1 jump lunge 6
Staggered push up & 1 knee side knee tuck 10
1 mountain climber & kick up (alt. side) 14
2 jump forward, 1 push up, 1 jump tuck & 2 jump back 3



Ab bonus: 10 sec off/50 sec on for 3 rounds
Weighted single toe touch & V-ups (with 20lbs backpack) 5
Core splits 15
Sleeping crab 11

Bodyrock.tv: Dragon Abs Workout & 3 minute ab bonus

Original workout: Bodyrock.tv

It was an early cold morning and I was really in time crunch so I did first part workout with bodyweight only except for the 3 minute abs.

Part #1: 10 sec off/ 50 sec on for 4 rounds
2 Jump Squats (with or without sandbag) & 2 Push Ups 7
1 Sandbag squat (alt.shoulder), 2 push ups, 1 jump tuck 4
10 high knees & 10 mountain climber (with(out) sandbag) 6
Push Up & side knee tuck hold 8



Part #2: 10 sec off/50 sec on for 3 rounds
Bike Abs (keep feet above the floor all the time) 60
V-Up Abs on a bench 26
Weighted Sit up & Press Up (20 lbs backpack) 6

Bodyrock.tv: Pumped Up Kicks Workout

Original workout from Bodyrock.tv. I modified the exercise names to make them easier and more descriptive for me.

Part #1: 10 sec off/30 sec on for 24 rounds
Frog jump & 2 push ups 5-4
High Knees Skipping 59-45
Clean, Press, Squat & Press (20lbs backpack) 4-5
High Knees Skipping 58-41
Around the world & squat (20lbs backpack) 5-6
High Knees Skipping 55-45
Jump Lunge & Twist (8lbs dumbbell) 8-7
High Knees Skipping 55-50
Elevated push up 8-9
High Knees Skipping 42-40
Leg Raise & Diagonal Knee Raise combo 7-5
High Knees Skipping 50-49



Part #2: 10 sec off/50 sec on for 3 rounds (3 minute Abs bonus)
Side Plank Crunch (Left) 18
Knee Raise 19
Side Plank Crunch (Right) 14



Ok instead of posting Bodyrock.tv video, I posted my video when doing this workout so next time I could see how I could improve my own forms!

Bodyrock.tv: The One That Got Away Workout & Sumo Squat Step Up Exercise Challenge

With this extremely short workout, I can make any excuses for not working out, right?

Part #1: 10 sec off/ 20 sec on for 8 rounds
Mountain Climbers 55-45-37-37
Jump Lunges 15-15-15-15

Part #2: 10 sec off/50 sec on for 3 rounds
Elbow Plank & Leg Lift (alt.sides) 33
Reptile Push Ups 10 (my upper body is still sore from yesterday workout)
Elbow Plank & Leg Lift (alt.sides) 27



And I decided to do another exercise challenge to make today a complete workout with 100 reps Sumo Squat & Step Up Exercise Challenge.

Time: 18:36 (old: 19:46) - ok not much improvement, but could be because I sort of exhausted my legs from earlier workout.

Bodyrock.tv: Butt Fat Meltdown 2

Another older workout, Butt Fat Melt Down, which I did back in May. Let's see how this goes!

Part #1: 5 minute interval training (5 sec off/20 sec on for 12 rounds)
Push Up & Side Pike Jump (alternating sides) 7-6-6-5-4-5 (old: 7-7-5-5-5-5)
Plank Elbow and Knee Tuck 12-12-11-12-12-12-12 (old: 12-12-12-12-10-12)

Part #2: 3 minute time challenge

Do 5 side to side half squat with Sandbag on shoulder, drop down and power up (I used my 25 lbs backpack)
I completed 13 sets (old 8 sets & 5 side to side squats)

Part #3: 5 minute interval training (5 sec off/20 sec on for 12 rounds)
Jump Squat 16-11-10-9-9-10 (old: 14-10-10-10-11-10)
Side Crunch (alternating sides) 9-10-10-10-10-10 (old: 10-11-10-10-9-9)

Extras: 10 Burpees

Bodyrock.tv: Whoop Ass Workout

Original workout: Bodyrock.tv

No rest interval. Do free style skipping for every 40 sec and 20 sec of different type of strength training.

Workout: 40 sec/ 20 sec for 4 rounds (repeat the entire 4 min circuit 5 times)
Skipping (high knees) 60s-70s
Chin Ups (subbed with 1 leg assisted Dips) 5-6-7-6-6
Skipping (regular) 40s-50s
Push Ups 5-5-5-5-5
Skipping (scissors) 40s-50s
Reverse Push Ups 5-5-6-5-7
Skipping (jumping jack) 40s
Knee Raises 9-9-9-9-9

All numbers above are approximate. I didn't really count the skipping but roughly I remembered the range.