Bodyrock.tv: Ab-tastic Exercise Challenge

I was super busy today - from morning to afternoon I was on my feet the whole time, cooking and food prepping for the coming week. But that didn't stop me to do today's exercise challenge, Ab-tastic!

Workout breakdown:

Repeat this circuit 5 times.

20 reps of Hanging Knee Raises (from pull up bar/dip station) or Leg Raises (laying on the back on the exercise mat)

4 minute interval skipping (10 sec off /20 sec on for 8 rounds)

I didn't bother to count my skipping today, just pushed myself as much as possible. I altered between high knee skipping, regular, jump rope jack and scissors for each circuit.

Average time I completed this whole workout was 25:20.

Bodyrock.tv: Hot Body Beach Workout

Apparently Zuzana is into mixing interval and time challenge exercise lately. Hot Body Beach Workout is quite fun and yet challenging workout. Even though I struggled a lot, I still found satisfaction after I completed it.

The sequence is pretty similar to Bikini Beach Workout (after finishing the whole circuit, reverse the order then reverse it back).

Workout breakdown:

Part #1 - 4 min interval (10 off/30 on for 6 rounds)

Side Lunge and Knee Tuck (Left)
P1 20 / 20 // P5 21 / 19

Side Lunge and Knee Tuck (Right)
P1 21 / 21 // P5 23 / 21

Happy Monkey

P1 5/7 // P5 6/6
(Note: Start with feet wide apart in half squat, jump feet together, jump feet apart, jump up then go down do Monkey Push Up as 1 rep)

Part #2 - 2 minute time challenge

2 Commando Push Ups, Roll Over and do 10 Mountain Climber Sprints

P2 7 reps // P4 6.5 reps // P6 6 reps

Part #3 - 4 min interval workout (10 off/30 on for 6 rounds)

Jump Lunges

P3 22 / 12  / 14 // P7 24 / 13 / 14

Diamond Runner Push Ups
P3 7 / 7 / 5 // P7 5 / 6 /6

Part #4 - Repeat Part #2

Part #5 - Repeat Part #1

Part #6 - Repeat Part #2

Part #7 - Repeat Part #3

Happy Monkey was quite fun and it had a nice flow to it. Jump lunges remains the toughest one for me to do. I could crank up at least 20 something in the first interval, but after Diamond Runner Push Ups, my legs felt like jello.

Bodyrock.tv: Sexy Legs Challenge

It said it's an exercise challenge but today's workout was more like an actual workout.

It was another mixture of time challenge and interval workout again and I'd say I LOVE IT! I like how Zuzana incorporates the skipping into the workout instead doing a 20 minute interval skipping after the workout which after a while can become boring.

Workout breakdown:

Note: Do interval skipping before doing each lunge.
Lunge (Left foot forward) 2:30 - P1 48 reps // P2 46 reps

5 minutes interval skipping (I did high knees jump rope) 10 off/20 on for 10 rounds
P1 53-39-30-29-30-40-33-34-40-43
P2 46-40-24-40-45-40-36-34-40-42
P3 53-36-40-40-40-40-42-40-32-43

Lunge (Right foot forward) 2:30 - P1 45 reps // P3 45 reps

Bodyrock.tv: Bikini Beach Workout

Another fun workout from Bodyrock.tv - a mix of interval workout and time challenge.

Workout breakdown:

Part #1 - 4 min interval (10 off/30 on for 6 rounds)

Backward Lunge and Kick Up (Left)
P1 15/14 // P5 16/14

Backward Lunge and Kick Up (Right)
P1 15/14 // P5 15/14

Plank Jumps (Side jumps and jump up)

P1 10/10 // P5 10/10
(Note: I only counted the side plank jump as one rep- didn't count the plank jump forward, backward or the jump up)

Part #2 - 2 minute time challenge

2 Walking Push Ups & 4 side to side half squats

P2 10 reps // P4 10 reps // P6 10 reps

Part #3 - 4 min interval workout (10 off/30 on for 6 rounds)

Jump Forward & Back & Jump Tuck

P3 9/8 // P7 11/9

Side Plank Jump and Push Up (Right)
P3 7/6 // P7 7/7

Side Plank Jump & Push Up (Left)
P3 5/5 // P7 6/6

Part #4 - Repeat Part #2

Part #5 - Repeat Part #1

Part #6 - Repeat Part #2

Part #7 - Repeat Part #3

It was quite fun workout. I think on the second and third round of each part, I really pushed myself to get the max reps while keeping the proper form. My abs feels quite sore from yesterday's 200 crunches on the ball. Maybe I should start incorporate that into the routine. No jump rope today - was short on time.

Bodyrock.tv: Ready to Sweat Workout

It felt so GOOD to workout early in the morning. It gave me energy for the rest of the day. No more working out in the evening. Last night I had hard time to fall asleep probably because of my high adrenaline from the jump rope.

Anyway, I did Ready to Sweat Workout which was a combination of interval and time challenge workout.

Workout breakdown:

Combo #1: Time Challenge - Do this set as many as possible (4 minutes)

Side to Side Push Ups and 2 Forward/Backward Jumps - 14 reps

Interval High Knees Skipping (10 off/20 on for 8 rounds) - 4 minutes

40-40-39-30-27-34-41-33

Combo #2: Time Challenge - Do this set as many as possible (4 minutes)

2 Walking Push Ups & 4 Duck Under Jump Up - 13 reps

Interval High Knees Skipping (10 off/20 on for 8 rounds) - 4 minutes

47-41-40-36-26-40-35-28

Combo #3: Time Challenge - Do this set as many as possible (4 minutes)

3xLow Jack Jump Up & Diamond Runner Push Ups - 13 reps



I just realized I forgot to Jump up after 3 Low Jacks but still my thighs were burning!! Apparently doing a lot of skipping gave me strength to do high knees jump rope, though I wasn't nearly as fast as Zuzana.

I got a good sweat from this workout but didn't stop me to bust 200 crunches on the stability ball.

Bodyrock.tv: Hot to Trot Workout

Since Zuzana hasn't posted today's workout I opted to do one of her older workout: Hot to Trot.

The good thing about this workout it's bodyweight so no need extra equipments except exercise mat and the interval timer.

Workout breakdown: (Do Part 1 and 2 Twice)

Part 1: Interval workout 10 sec off/30 sec on for 6 rounds

1. Elbow plank Hold (10 sec)
2. Reptile (30 sec)
3. Elbow Plank Hold (10 sec)
4. Mountain Climber (30 sec) - double jump count as 1 rep
5. Elbow Plank Hold (10 sec)
6. Knee Tucks (30 sec)

Pretty much you hold on Elbow Plank during the 10 sec off - so it wasn't really a rest time. I couldn't write down the reps for the 30 sec interval, but roughly I could do at least 25 reptile at first round, and the rest pretty much around 10-15 reps. After a while it was quite challenging to hold on Elbow Plank for each 10 sec.

Part 2: Time Challenge (5:42 // 5:09)
Do these 2 circuit as fast as possible.
1. Monkey Push Ups and Jump Up - 25 reps
2. Squats and Twist Jump 25 reps

After finished with Part 2, repeat the whole thing one more time.

After finished with the workout, I did 10 minute interval skipping (10 off/20 on for 20 rounds).

I was feeling light headed the whole day and lack of energy. Maybe because I didn't workout in the morning or I might catch a cold? It won't be impossible since I was surrounded with coughing and sneezing colleagues. *sigh*
But after I did this workout in the evening, I felt a bit better. But I might wanna hit the bed early.

Bodyrock.tv: One Leg Pike Press Exercise Challenge

I can't believe I could complete 88 reps One Leg Pike Press in 10 minutes! Couple months ago I could barely bend my arms let alone did One leg Pike Press. Bodyrock.tv workouts help build my strength in so many ways.

My legs, thighs and butt are totally recovered so I could do 20 minute interval jump rope (10 sec off / 20 sec on for 40 rounds). So far this interval works the best for me. 10/30 is a bit too much for my legs now.