Someone in Bodyrockers Facebook Group posted this workout video a while back and today was a good time to kick off this year 2012 with some time challenge bodyweight workout!
5 rounds:
20 front & back frog jumps (front + back = 1 rep)
10 push up jacks
10 dive bombers
10 back lunge and knee up (each leg)
20 side plank jumps
20 plank punch
10 monkey push up
I had to modify dive bomber push ups from my knees starting 3rd round and I gotta work on the plank punch without moving my upper back while doing the punch on plank position.
Time: 31:36
Well not quite a great time, but this determines me to work on my upper body strength more!
Sunday, January 1, 2012
Saturday, December 31, 2011
ATF Calisthenics Workout
Original workout from: Angry Trainer Fitness
This workout Day #2 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. I wasn't feeling too energetic today so this full cardio workout was a great one to do. I modified it into a sort of interval workout (except for the jumping jacks) based on his original post.
3 Rounds of this entire circuit:
Do 100 Jumping Jacks then set the timer to 20 sec rest/ 1 minute on for 5 rounds for the ones below:
High Knees 117-184-174
Jump Rope 114-120-132
Burpees 10-10-10
Mountain Climbers 80-86-80
V-Ups 18-19-20
Take a little break then reset the timer and repeat everything until you did 3 rounds!
This workout Day #2 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. I wasn't feeling too energetic today so this full cardio workout was a great one to do. I modified it into a sort of interval workout (except for the jumping jacks) based on his original post.
3 Rounds of this entire circuit:
Do 100 Jumping Jacks then set the timer to 20 sec rest/ 1 minute on for 5 rounds for the ones below:
High Knees 117-184-174
Jump Rope 114-120-132
Burpees 10-10-10
Mountain Climbers 80-86-80
V-Ups 18-19-20
Take a little break then reset the timer and repeat everything until you did 3 rounds!
Thursday, December 29, 2011
Bodyrock.tv: Rock Me , Feel So Good, Abs Bonus DOUBLE TRIPLE TROUBLE Workouts
Original workouts from Bodyrock.tv
So here what happened. I woke up around 2:30 am for no reason and couldn't fall back asleep. After an hour later, I decided to get up and started to workout! Not only that, I did 3 workouts and doubled the rounds from its original to create about 20 minutes mashed up workouts!
Rock Me Workout: 10 sec off/50 sec on for 8 rounds
SB Low Jack 28-18
Elevated Push up & 2 Knee Tucks 8-8
SB front & back squat 12-12
SB overhead forward lunge and press 7-13
For SB low jack: mixed and matched using 20lbs backpack and only my bodyweight. Same thing with the Overhead Forward Lunge and Press combo.
Feel so Good Workout: 10 sec off/50 sec on for 8 rounds
Burpee & Knee Raise 7-7
One V Up & Dip Station Lift 7-7
1 Triceps dip & 1 Core Split 9-7
Elevated Reverse Push up 10-12
Dip station lift was tough. I had to modify it towards the end of the round by keeping my feet on the ground and just lift my bums. Did a modified triceps dips as I am not strong enough to do it with both my legs off the ground. I could do some elevated reverse push up but then had to do a regular one after a couple reps.
Feel so Good Abs Bonus Workout: 10 sec off/50 sec for 6 rounds
Circle Abs 29-25
Side Oblique V Ups (Left) 29-23
Side Oblique V Ups (Right) 25-23
If you're curious, I did record all of these with the exception of the first one because I forgot! My forms might not be the best but keep in mind that I was working out early morning at 4 am and I just rolled out from the bed.
So here what happened. I woke up around 2:30 am for no reason and couldn't fall back asleep. After an hour later, I decided to get up and started to workout! Not only that, I did 3 workouts and doubled the rounds from its original to create about 20 minutes mashed up workouts!
Rock Me Workout: 10 sec off/50 sec on for 8 rounds
SB Low Jack 28-18
Elevated Push up & 2 Knee Tucks 8-8
SB front & back squat 12-12
SB overhead forward lunge and press 7-13
For SB low jack: mixed and matched using 20lbs backpack and only my bodyweight. Same thing with the Overhead Forward Lunge and Press combo.
Feel so Good Workout: 10 sec off/50 sec on for 8 rounds
Burpee & Knee Raise 7-7
One V Up & Dip Station Lift 7-7
1 Triceps dip & 1 Core Split 9-7
Elevated Reverse Push up 10-12
Dip station lift was tough. I had to modify it towards the end of the round by keeping my feet on the ground and just lift my bums. Did a modified triceps dips as I am not strong enough to do it with both my legs off the ground. I could do some elevated reverse push up but then had to do a regular one after a couple reps.
Feel so Good Abs Bonus Workout: 10 sec off/50 sec for 6 rounds
Circle Abs 29-25
Side Oblique V Ups (Left) 29-23
Side Oblique V Ups (Right) 25-23
If you're curious, I did record all of these with the exception of the first one because I forgot! My forms might not be the best but keep in mind that I was working out early morning at 4 am and I just rolled out from the bed.
Wednesday, December 28, 2011
Bodyrock.tv: Paradise Workout - TRIPLE!
Original workout: Bodyrock.tv
After a little day off from working out yesterday, I tripled this 4 minute workout to give myself a total 12 minute of HIIT.
10 sec off/50 sec on for 12 rounds (originally 4 rounds)
Reptile Push Up With Leg Lift on the Ball or chair 15-10-12
SB Clean, Press Up & 3 Jump Squats 6-6-6
Alt. Forward/Backward Lunge & SB Twist (fwd+back counted as 1 rep) 4-9-9
High Knees Skipping 83-87-100
For reptile push up, I just did regular push ups from the ball and by 3rd round I ditched the ball and did push up from the floor. For lunge combo, I used 20lbs backpack but ditched it for the last 2 rounds as I had hard time balancing and keeping a good form.
Great sweaty morning workout!
After a little day off from working out yesterday, I tripled this 4 minute workout to give myself a total 12 minute of HIIT.
10 sec off/50 sec on for 12 rounds (originally 4 rounds)
Reptile Push Up With Leg Lift on the Ball or chair 15-10-12
SB Clean, Press Up & 3 Jump Squats 6-6-6
Alt. Forward/Backward Lunge & SB Twist (fwd+back counted as 1 rep) 4-9-9
High Knees Skipping 83-87-100
For reptile push up, I just did regular push ups from the ball and by 3rd round I ditched the ball and did push up from the floor. For lunge combo, I used 20lbs backpack but ditched it for the last 2 rounds as I had hard time balancing and keeping a good form.
Great sweaty morning workout!
Monday, December 26, 2011
ATF: Strength Workout
Original workout: Angry Trainer Fitness
This workout Day #1 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. It's a nice change to mix and match my training to keep my muscles guessing. I modified some of the workout names for my own purposes.
3 Sets of:
15 Weighted Press
15 Weighted Santana Plank (each side)
15 Weighted Squats
15 Bent over Rows
15 Weighted Deadlifts
Rest for 30 seconds in between circuit.
For the weighted Santana Plank, I started off with 8lbs dumbbell but then my left side wasn't strong enough to do it so I had to scale it down to a dumbbell stick which is about 2.5 lbs. For the rest, I used 20lbs backpack.
Time: 21:54
And if you're interested, I recorded myself doing this workout. Who knows video editing could be quite fun :)
This workout Day #1 of Angry Trainer Fitness 12 Days of Christmas Fitness Workout. It's a nice change to mix and match my training to keep my muscles guessing. I modified some of the workout names for my own purposes.
3 Sets of:
15 Weighted Press
15 Weighted Santana Plank (each side)
15 Weighted Squats
15 Bent over Rows
15 Weighted Deadlifts
Rest for 30 seconds in between circuit.
For the weighted Santana Plank, I started off with 8lbs dumbbell but then my left side wasn't strong enough to do it so I had to scale it down to a dumbbell stick which is about 2.5 lbs. For the rest, I used 20lbs backpack.
Time: 21:54
And if you're interested, I recorded myself doing this workout. Who knows video editing could be quite fun :)
Sunday, December 25, 2011
Bodyrock.tv: Christmas Day Abs Bonus - TRIPLE!
Original workout: Bodyrock.tv
I've been sitting on my ass for almost the entire day..yeah sitting in front of my laptop browsing around, Facebooking, etc you named it. So when Bodyrock.tv posted their last 4 Christmas workouts, I was excited to see abs workout that I could do without much preparation. To make it worth more, I triple it to make it 9 minute workout instead of 3.
10 sec off/50 sec on for 9 rounds (originally 3 rounds)
Circle Abs 23-20-21
V Ups (Left) 30-26-22
V Ups (Right) 29-23-22
I've been sitting on my ass for almost the entire day..yeah sitting in front of my laptop browsing around, Facebooking, etc you named it. So when Bodyrock.tv posted their last 4 Christmas workouts, I was excited to see abs workout that I could do without much preparation. To make it worth more, I triple it to make it 9 minute workout instead of 3.
10 sec off/50 sec on for 9 rounds (originally 3 rounds)
Circle Abs 23-20-21
V Ups (Left) 30-26-22
V Ups (Right) 29-23-22
Saturday, December 24, 2011
Bodyrock.tv: Get in Hot Stuff Workout - Triple!
Original workout: Bodyrock.tv
I was super pumped up today that I made 4 minute workout into 12 minute interval and the 3 minute abs became 9 minute.
Part #1: 10 sec off/50 sec on for 12 rounds (Get in Hot Stuff)
SB clean, press up & 2 sumo knees up (20lbs backpack) 10-10-9
Ugi Chop (with 8lbs dumbbell) 18-18-21
Elevated dip station push up 13-13-11
Shoulder SB lift, back lunge & kick up (20lbs backpack) 8-8-8
Part #2: 10 sec off/50 sec on for 9 rounds (Kissable Abs)
Oblique sit up with raised arms 25-18-17
Weighted oblique twist bicycle** (with 8lbs dumbbell-pretty much similar to P90X mason twists) 37-46-43
Leg raise & core split combo 9-9-9
The oblique sit up with raised arms was super tough. After the first round, I had to modify it by keeping one of my foot down on the floor instead hovering the round the entire time. For leg raise and core split combo, after the first round, I had to do knee raise with core split and in the end I had to put my feet down after each raise.
**After rewatching the video again, I realized I didn't do the oblique twist bicycle correctly. I only did the way how P90X Ab Ripper X mason twist.**
I was super pumped up today that I made 4 minute workout into 12 minute interval and the 3 minute abs became 9 minute.
Part #1: 10 sec off/50 sec on for 12 rounds (Get in Hot Stuff)
SB clean, press up & 2 sumo knees up (20lbs backpack) 10-10-9
Ugi Chop (with 8lbs dumbbell) 18-18-21
Elevated dip station push up 13-13-11
Shoulder SB lift, back lunge & kick up (20lbs backpack) 8-8-8
Part #2: 10 sec off/50 sec on for 9 rounds (Kissable Abs)
Oblique sit up with raised arms 25-18-17
Weighted oblique twist bicycle** (with 8lbs dumbbell
Leg raise & core split combo 9-9-9
The oblique sit up with raised arms was super tough. After the first round, I had to modify it by keeping one of my foot down on the floor instead hovering the round the entire time. For leg raise and core split combo, after the first round, I had to do knee raise with core split and in the end I had to put my feet down after each raise.
**After rewatching the video again, I realized I didn't do the oblique twist bicycle correctly. I only did the way how P90X Ab Ripper X mason twist.**
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