Bodyrock.tv: Smoking Hot Body Workout

Warm up: Double Unders, squats, arm circles, practiced workout sequence

Workout: Complete this entire circuit as fast as possible in proper forms (details here)
50 Prisoner Jump Lunges
25 On Leg Push Ups (each leg)
50 Sandbag* Mini Squats
50 Reptile on the Run
25 Sandbag* Get Up (each side)
25 One Arm Press Up (each side)

Completed: 36:09 (one arm press up slowed me down so much!!)

3 Burpees for Erin

*20lbs backpack

Bodyrock.tv: It's So On Right Now Workout

Warm up: Double unders, skipping, lunges, squats, and practicing the workout sequence.

Workout: 10 sec off/50 sec on for 20 rounds (details here)
Sandbag* Swing 25-21
Crossed Leg Burpee 8-6
Turkish Jump Up** 8-8
Kick Up 50-45
Foot Elevated Squat* (L) 16-18
Foot Elevated Squat* (R) 17-20
Jump Lunge & Knee Crunch** 8-11 (no dumbbell)
Mountain Climber 46-58
Sandbag Squat* & Lunge Combo 4-5
(1/2 squat, lunge back & 1 low jack)
Full Body Combo** 5-5 (no dumbbell)
(sumo squat with dumbbell overhead, 2 side sumo knee tuck, jump down to plank, back and repeat)

4 Burpees for Erin + 12 Pistols (each leg)

*20 lbs backpack
** 8lbs dumbbell

Bodyrock.tv: 60 Get Ups Exercise Challenge

Warm up: 4 minute interval skipping (10 sec off/ 20 sec on for 8 rounds) Altered High Knees Skipping & Double Unders

60 Get Ups Exercise Challenge from Bodyrock.tv
30 reps each side with 20 lbs backpack
Completed: 10:10

7 Burpees for Erin

Bodyrock.tv: Stripping Fat Workout

Another nice and short 12 minute workout, divided into 2 parts.

Warm up: 100-200 skipping, squats, lunges and couple reps some of the workouts.

Workout:
Part 1: 6 minute time challenge
2 commando Push Ups
Roll over to other side of the mat
Power up to a squat
Big jump forward across the mat
Pick up the bag and place it on the upper back
10 Sandbag* squats
Put down the bag
2 small back jump
Get down to belly and roll over to the starting point

I completed 8 rounds + 6 Sandbag* squats

Part 2: 10 sec off/50 sec on for 6 rounds (6 minute interval training)
Sandbag* Swing 26-24-25
Sandbag* Sit Up 11-10-9**

4 burpees for Erin

I am excited to say that I FINALLY ABLE executing 3-4 DOUBLE UNDERS :D



*20 lbs backpack
** Wasted time struggling to get the backpack grip. Unlike the real sandbag, backpack is more round and bulky thus it's hard to keep it above my head when doing sit up. I need to find a better way to grab it.

When in doubt, do burpees

I wasn't in a mood of a long workout nor interval. Solutions? I did 100 burpees instead and took me about 14:58 (almost 15 minutes) to finish.

See when you have no particular idea what to do for your workout, burpees can never go wrong.

Bodyrock.tv: Wicked Things Workout

A time challenge workout, which personally is harder for me than HIIT because the length of the workout depends on myself. It could be shorter if I finish it faster or longer if I struggle a lot. Of course everything has to be in proper forms.

2 Rounds of:
10 Jump lunges & swing*
20 Diagonal Knee Raises
10 Jump lunges & swing*
10 Side Planks & Leg Lift (each side) (no Ugi Ball)
10 Jump lunges & swing*
20 Plank Toe Touch and Vertical Leap
10 Jump lunges & swing*
20 Pike Press and Knee Tuck
10 Jump lunges & swing*
20 Round Kick, Back Lunge and Knee Raise

1 Burpee for Erin in the end of the circuit

I finished this in 30:40 (including the burpee in the end). Jump Lunges always kill my legs instantly and with holding a weight while switching the legs surely made it even more challenging. In the middle of 2nd round, I had to do lunge step back instead of jump but then towards the end, I pushed myself to do the jump.

* Used one 8lbs dumbbell

Bodyrock.tv: Hands Free Workout

Today's workout felt amazingly good and I am also proud with my scores today! :D Besides I got to let my upper body "rest" a little bit before hitting the next brutal workout for tomorrow. The only thing I didn't have a fitball so I just did everything with my own bodyweight.

Workout breakdown:
Set interval timer for 10 sec off/ 50 sec on for 20 rounds
Low Jacks 60 - 48
Get Ups 10-10
Low Jacks 55-47
One Leg Bridge (L) 18-18
One Leg Bridge (R) 20-20
Low Jacks 57-47
Flying Jump Lunges 18-19
Legs Lift & Butt Lift 15-16
Low Jacks 51-53

Plus 6 burpees for Erin since I didn't do any yesterday!