Bodyrock.tv: Booty Meets Abs Workout

Last night I was debating whether to revisit the old time challenge 600 reps Sexier Body Workout or do this 12 minute Booty Meets Abs Workout.

I guess you should know which one I chose and I'm glad I chose the right one because today just wasn't my day (other stuff but I won't elaborate it here).

10 minute warm up: brisk walking for 0.6 miles

Workout breakdown:

Set an interval timer for 10 sec off/30 sec on for 18 rounds
Side Lunge Jump (with 8lbs dumbbell) 23-22-21-22-23-23

Passing Ball (with weighted stability ball) 6-6-5.5-5-4.5-5 (I counted passing the ball from hand-leg-hand as 1 rep instead each passing)

One leg Elevated Push Ups (I used my small ottoman chair) 10-9-9-9-9-8



5 Minute double under practicing afterward.

Bodyrock.tv: Sweet Punishment Workout

For some reason my inner thighs have been pretty sore for 2 days straight. Not a bad thing, but I just couldn't think of which exercise that worked up my inner thighs to be this way. The closest I could think of either 10 pistols that I started doing or the Mountain Climber Sprints from this workout.

Today I picked Sweet Punishment Workout, one of Zuzana's older workout which I haven't tried in the past.

Workout breakdown:

Part#1: Interval Training (10 sec off/30 sec on for 6 rounds)
Backward Lunge and Jump Up (alter leg after each interval) 14-13-12-11-11-12

Part#2: Time Challenge

3 rounds of this entire circuit

10 Reptile Push Ups
30 One Jump Forward + 2 Jump Back
20 Side Crunch (each side)

My time: 14:20 - Not too far behind from Zuzana's (14:09)



Then I proceeded with my own practice:
5 minute Double Under practice
10 Dive Bomber Push Ups
10 Pistols (each leg - altering)

Btw I'm starting to think of a 30 day workout challenge for me. Nothing big, but it would be something like practicing some of exercises that I am still struggling for the entire 30 days. It could be just a small reps but I'll try to keep it as consistent as possible. I'll post more details about this later after I have it all figured out.

Self Upper Body Strength Training

I created my own exercise challenge focusing my upper back and abs today.

50-40-30-20-10 reps:

Reverse Push Ups on a dip station
Knee Raises on a dip station

I finished it in 30:46

And I concluded with 10 unassisted pistols (each leg, altering).

Bodyrock.tv: Cherry Boom Boom Workout -2

I did this workout back in January 2011, but at the time I had to modify anything with dip station to something else so today's scores might not exactly to beat the old ones since today was the first time I actually did the workout accordingly.

View the original instructions at Bodyrock.tv

Workout breakdown:

Set the interval timer for 10 sec off / 50 sec on for 24 rounds:
1. Mountain Climber Sprints (basically plank with speedy knee tucks): 88-60-61-70 (old 96-60-65-57)

2. Single Leg Raises
16-16-15-17 (old: 25-30-26-25 -(I modified this by lying down on the mat and to make it extra challenging, I kept the legs off from the ground about 1 inch when switching) - this reminds me a lot of P90X Ab Ripper X Fifer Scissors)

3. Mountain Climber Sprints 64-64-67-63 (old 58-52-54-60)

4. Sandbag Squats & Kick
(I used 21lbs backpack) 17-17-16-16 (old 15-16-17-16 - 15lbs backpack)


5. Mountain Climber Sprints 63-61-64-70 (old 57-60-56-54)

6. Triceps Knee Raises
9-8-7-7 (old 11-11-11-12 I modified this to Triceps Dips with Double Knee Tucks)

5 minute practicing double unders afterward.

Bodyrock.tv: Sweat is Sexy -3

This would be my third time doing it (first time was in Nov 2010, second Dec 2010)

First time wasn't really count cause I didn't do jump up after the push ups and I used a pair of 8lbs dumbbells. So I was aiming to beat my second time.

Workout breakdown (Repeat 4 times)

1. One Leg Jump Up (10 reps each leg)
2. Sandbag Full body Exercise (20 reps) - I used 21 lbs backpack this time
3. Crossed Leg Push Ups and Jump (or Crossed Ankle Burpee) (20 reps -alternating legs)
4. Snowboarder - 20 reps
5. One Leg Bridge and Star Crunch (20 reps - alternating legs)

My time was 33:52 (old 31:22)



Ok as you can see, I didn't beat my old time, which kinda disappointed me a bit. But here's the thing.

On my optimist side: I did all the workouts in proper forms - even the push ups were deeper for sure than last time and for the Sandbag Full Body Workout (or Sandbag Dragon Lunge as Zuzana recently renamed it), I hold the backpack side ways instead of the back handles- which slowed me down more because I had to bend my legs more to put the bag on the ground.

On my pessimist side: A little voice inside telling me that I'm plateauing.

I'm working hard to side with my optimist side.

Bodyrock.tv: Butt Buster -2

First time did this back in November 2010. See the entire explanation on Bodyrock.tv.

Workout breakdown:
Set the interval timer to 10sec off /30 on for 18 rounds.
1. Elevated Leg Lunge Jump (Left side) 19-14-15 (old 22/17/12)

2. Elevated Leg Lunge Jump (Right Side) 15-16-18 (old 18/18/14)

3. Elbow Plank Side Hop 29-27-26 (old 25/25/25)

4. Exploding Star 12-14-12 (old 11/11/10) - honestly, I didn't squat all the way down towards the end of the rep- more like half squats.

5. Pendulum 44-40-35 (old 27/29/27)

6. Ab Buster Exercise 22-25-25 (old 40/47/40 - I might count each side as 1 rep and when I re-watched the video again, only 1 side counts as 1 rep)



In the end, I got these on both of my elbows.

I should call this workout Elbow Buster.

Then I did 4 minute interval high knees skipping (10 sec off/20 sec on for 8 rounds)

46-43-29-50-50-35-30-51

Then I practiced doing double unders until I couldn't do anymore.

Bodyrock.tv: Stronger and Hotter Workout

My left neck was a bit stiff from yesterday's elevated pike presses but it didn't stop me from doing Stronger and Hotter Workout!

Workout breakdown:

Part#1: Set an interval timer for 10 sec off/50 seconds on for 12 rounds
Sandbag Dragon Lunge (alt. sides) 12-10-9.5
Crossed Leg Burpee 9-9-8
Sandbag Squats (Right shoulder) 24-20-20
Sandbag Squats (Left shoulder) 20-21-19

I used a 20 lbs backpack in place of the sandbag.(Note to self: I might want to use a pair of 15lbs dumbbell next time for the dragon lunge since 20 lbs backpack was a bit too light for the rows).

Part#2: Time Challenge
15 sets of:
2 jump squats + 1 jump tuck + 3 halfway push up + power up to a squat
My time: 3:08

5 minutes practicing double unders afterward.

10 pistols (5 assisted, 5 unassisted for each leg) later of the day.