ATF: Calisthenic Workout, 50 Burpees for 50 Days Challenge Day 24, Bodyrocktv 100 reps sandbag sit ups

Today was another mixed up workout day.

First of all, I warmed up by doing 30 burpees as part of 50 Burpees for 50 Days Challenge: Day 24.

Then I did Bodyrock.tv 100 reps Sandbag Sit ups Exercise Challenge, using 25lbs sandbag, finished in 12:16 - my arms totally dead. The first time I did this was using 15 lbs backpack.

Then I did 1 round of Angry Trainer Fitness Calisthenics workout and did beat some of my old scores. (will post later)


Yea I supposed I should do the entire 3 rounds, but I was super tired already and figured a longer workout doesn't always mean better.

Lastly wrapped up everything with the remaining 20 burpees.

Bodyrock.tv: Wish You Would Workout, 50 Burpees for 50 Days Challenge Day 23, Self Sandbag Strength Training

Today I had more time to workout in the morning so I made sure to take full advantage.

First of all, I cranked up 50 burpees as my pre-workout activity to fulfill 50 Burpees for 50 Days Challenge Day 23.

Then I created my own sandbag strength training. Seriously, I just made up the entire circuit at the spot when I was doing it.

2 rounds:
10 sandbag bent over rows, clean, squat and press up
10 squat and sandbag pick up on shoulder (alt. sides)
10 sandbag overhead press
10 deadlift

For the first one, try to hold on the sandbag all the time even in between reps.

Next I finished up with Bodyrock.tv Wish You Would Workout.

10 sec off/50 sec on for 12 rounds
Burpee with Jump Tuck 11-8-7
Reverse Push Ups 14-11-11
Triple Plank Jumps with Jump up 11-12-13
Knee Raises 23-21-23

ZWOD 2

3 Rounds for time:
5 Push ups + 2 Dumbbell Plank Rows + Dumbbell Press Up Combo
20 Half Burpee & Low Side Hops (alt. sides)
10 Crab to One Leg Push Ups (alt. sides)
25 Sit ups with bent legs

I used a pair of 8lbs dumbbells and finished in 15:16

Argh, so close to Zuzana's time (14:44)

I forgot to do 50 Burpees today so I will do it sometime tomorrow.

50 Burpees for 50 Days Challenge: Day 22

Took 2 days off from any kinds of workout, except for walking to and from the bus stop to the office, climbing stairs from the subway station and sprinting to catch the train, today's burpee wasn't too bad. I still broke it into sets of 10 but I maintained proper forms and yes that included proper half squat and proper jump up, and proper deep push ups.

I'd say it felt pretty good!

Bodyrock.tv: Lose Yourself Workout 2 and 50 Burpees for 50 Days Challenge: Day 21

Last time I did this was back in March 2010. Let's see how's everything.

Warm up: 20 burpees

Workout breakdown:
Set timer for 10 sec off/50 sec on for 16 rounds
1. Dive Bomber 10-10-8-9 (old :9-7-7-7)
2. Sandbag Squat (25lbs solid sandbag) & Lunge Back 10-10-9-9 (old:11-13-14-13 - 15-20lbs backpack)
3. Knee Raises 25-24-21-21 (old 17-17-18-17 -leg raises on floor)
4. Snowboarder 30-27-25-28 (old 30-27-25-28)



This time I did Knee Raises on a dip station and quite happy I could beat the old scores which I did leg raises lying down on the floor.

Did 10 burpees to wrap up and will do the remaining 20 burpees later today.

50 Burpees for 50 Days Challenge: Day 19

Sigh..I've been feeling lack of energy to workout lately but good thing I have this 50 burpees per day to do so it makes me feel a bit better not being a total bum.

Although I didn't do any particular workout, I did some mini challenges such as 100 squats - a really good one too!

ZWOD 1

OMG! Zuzana is BACK and I was really anxious to do her new workout that she posted on her YouTube channel after I got home.

3 rounds for time:
10 dive bombers
5 burpees
20 squats & side leg lift (each side)
5 burpees
10 side plank lifts (each side)
5 burpees
10 pistols (each side)
5 burpees

Time 28:47

I had to do the dive bomber push ups on my knees on 2nd and 3rd round and for pistols I had to alternate each rep between left and right. Apparently, even I still couldn't beat Zuzana's time (24:03) and she mentioned she hasn't been working out for the past 2 months. Anyway, I'm so happy she's back!