I was revisiting Bodyrock The fast and the furious workout. Although I beat my previous scores by nearly 2 minutes, I still have room for improvement. A LOT of it. :)
Here's the wotkout breakdown:
There are two rounds of the following exercises:
1. elevated push ups on balance ball - 25 reps
2. high knees with jump rope - 100 reps
3. knee raises (used my "chair station") - 25 reps
4. high knees with jump rope - 100 reps
5. ricebag squat - 25 reps
6. high knees with jump rope - 100 reps
7. tricep dips - 25 reps
I completed it in 16:30 min. There was 5 kg in my bag and I did tricep dips off a chair with bended knees.
I have only one thing to say after this one - my shoulders are DEAD! ;P
Thursday 31 May 2012
Tuesday 29 May 2012
ZWOW #12
This one was for training pistols.The first round went quite OK, for the second and third I helped myself with chair. Here's the workout breakdown:
10 minutes AMRAP
1. pistols - 10 reps
2. low jacks - 20 reps
3. dnamite burpees - 10 reps
4. low jacks - 20 reps
Completed 2 full rounds and 4 burpees, but continued to finish 3 rounds in 10:51 min. Like I said, pistols are my weakness, legs in general, but I am proud of myself to finish 30 of them in total. :)
10 minutes AMRAP
1. pistols - 10 reps
2. low jacks - 20 reps
3. dnamite burpees - 10 reps
4. low jacks - 20 reps
Completed 2 full rounds and 4 burpees, but continued to finish 3 rounds in 10:51 min. Like I said, pistols are my weakness, legs in general, but I am proud of myself to finish 30 of them in total. :)
Monday 28 May 2012
ZWOW #13
OMG, this one was HARD! Zuzana turned out to be excelent at putting together killer routines! Anyway, here's the workout breakdown:
32 rounds 10/20 intervals - tabata training, complete each exercise separately, 8 rounds per exercise.
1. ALT leg balance burn (started with left leg) - 12, 10, 12, 12, 12, 12, 12, 12
2. bunny hop - 25, 27, 20, 21, 16, 20, 16, 20
3. weighted leg lifts - 3 (tried using weight, but dropped it and continued without it), 8, 8, 8, 8, 8, 8, 8
4. broad jump death burpee - 4, 3, 3, 3, 3, 3, 3, 3
I was dead afterwards and did some yoga stretching. It really improves my performance and I have NO pain whatsoever. Even completing a really hard workout and feeling very sore, by doing yoga stretching, I have no trouble getting out of my bed in the morning. NO soreness, NO burning and NO postponing exercise due to pain. I'm SO glad I found this out! :)
32 rounds 10/20 intervals - tabata training, complete each exercise separately, 8 rounds per exercise.
1. ALT leg balance burn (started with left leg) - 12, 10, 12, 12, 12, 12, 12, 12
2. bunny hop - 25, 27, 20, 21, 16, 20, 16, 20
3. weighted leg lifts - 3 (tried using weight, but dropped it and continued without it), 8, 8, 8, 8, 8, 8, 8
4. broad jump death burpee - 4, 3, 3, 3, 3, 3, 3, 3
I was dead afterwards and did some yoga stretching. It really improves my performance and I have NO pain whatsoever. Even completing a really hard workout and feeling very sore, by doing yoga stretching, I have no trouble getting out of my bed in the morning. NO soreness, NO burning and NO postponing exercise due to pain. I'm SO glad I found this out! :)
Sunday 27 May 2012
ZWOWs # 10 & #11
Because of three day break I decided on doing two shorter ZWOWs. Here's the workout breakdown for ZWOW #11, which was my first one:
10 minute countdown, complete as many reps as possible:
1. mule kick - 10 reps
2. sumo push up - 10 reps
3. side lunge jump - 20 reps
Completed 4 full rounds and 2 push ups, but continued to finish 5th round in 10:45 min.
ZWOW #10 breakdown:
10 min AMRAP of the following exercises:
1. high knees with jump rope - 100 reps
2. reptile burpees - 20 reps
3. kettlebell jumps - 20 reps
Completed 2 rounds using 5 kg weight. My shoulders were tired and a bit sore from the first workout, but I'm glad I finished both of them. :)
10 minute countdown, complete as many reps as possible:
1. mule kick - 10 reps
2. sumo push up - 10 reps
3. side lunge jump - 20 reps
Completed 4 full rounds and 2 push ups, but continued to finish 5th round in 10:45 min.
ZWOW #10 breakdown:
10 min AMRAP of the following exercises:
1. high knees with jump rope - 100 reps
2. reptile burpees - 20 reps
3. kettlebell jumps - 20 reps
Completed 2 rounds using 5 kg weight. My shoulders were tired and a bit sore from the first workout, but I'm glad I finished both of them. :)
Wednesday 23 May 2012
Tuesday 22 May 2012
ZWOW #17
Wall walking, wall touching, wall marching ... here's ZWOW #17! :) Ohhh, I had so much fun doing this one! Could push through another 12 minutes, but I had some other plans for the day, so I stayed with one 12 minute wall session. ;)
Workout breakdown:
12 minutes AMRAP (as many rounds as possibe):
1. wall walk - 5 reps
2. wall lunges - 10 reps (2 lunges count as one rep)
3. plank wall touch - 15 reps (2 touches count as one rep)
4. wall sit with march - 20 reps (2 steps count as one rep)
Managed to push through 3 full rounds and 3 wall walks.
I have to say that shoulders were the place that I felt the most, especially doing plank wall touches. Man, another good one from Zuzana! :)
Workout breakdown:
12 minutes AMRAP (as many rounds as possibe):
1. wall walk - 5 reps
2. wall lunges - 10 reps (2 lunges count as one rep)
3. plank wall touch - 15 reps (2 touches count as one rep)
4. wall sit with march - 20 reps (2 steps count as one rep)
Managed to push through 3 full rounds and 3 wall walks.
I have to say that shoulders were the place that I felt the most, especially doing plank wall touches. Man, another good one from Zuzana! :)
Monday 21 May 2012
Knockout summer body
Today I did one of bodyrock recent workouts called Knockout summer body. It was quite enough for me to complete 16 minutes of sweating and stretch afterwards, instead of pushing myself through another workout. My shoulders are SORE! :P
Workout breakdown:
12 rounds 10/50 intervals
1. jump lunge & swing - 17, 12
2. diagonal knee raise - 22, 17
3. toe touch burpee - 8, 6
4. pike jumps - 47, 39
5. pike press knee tuck - 10, 9
6. leg swing, back lunge & knee raise - 11, 12
Used 3 kg weight.
Ab bonus:
4 rounds 10/50 intervals
1. ugi side plank leg lift (L) - 23
2. circle holds - 11
3. ugi side plank leg lift (R) - 16
4. circle holds - 10
Used 5 kg weight.
Workout breakdown:
12 rounds 10/50 intervals
1. jump lunge & swing - 17, 12
2. diagonal knee raise - 22, 17
3. toe touch burpee - 8, 6
4. pike jumps - 47, 39
5. pike press knee tuck - 10, 9
6. leg swing, back lunge & knee raise - 11, 12
Used 3 kg weight.
Ab bonus:
4 rounds 10/50 intervals
1. ugi side plank leg lift (L) - 23
2. circle holds - 11
3. ugi side plank leg lift (R) - 16
4. circle holds - 10
Used 5 kg weight.
Friday 18 May 2012
ZWOW #18
This ZWOW is best described as OMG what a torture session! :) I thought I was never going to finish it, but I pushed myself hard, especially after 6 days off. (don't ask ...) :P
Anyway, here's the workout breakdown:
1. burpee step up - 5 reps on each leg
2. round kick back lunge - 15 reps on each leg
3. inverted leg extention - 20 reps
4. tricep dips - 30 reps
I completed 5 rounds in 28:27 min. This - was - HARD! You can totally understand Zuzana pleading for the workout to end. The hardest for me were the last one and backward lunges. I don't think I will be able to do a single burpee tomorrow.
The summer's comming and so is my vacation. I'll pick up a pace and make the best I can to shape up. I was never fond of this kind of preparation, but this year I'll make an exception (and strive to keep on going after my sea adventures are over). ;)
Anyway, here's the workout breakdown:
1. burpee step up - 5 reps on each leg
2. round kick back lunge - 15 reps on each leg
3. inverted leg extention - 20 reps
4. tricep dips - 30 reps
I completed 5 rounds in 28:27 min. This - was - HARD! You can totally understand Zuzana pleading for the workout to end. The hardest for me were the last one and backward lunges. I don't think I will be able to do a single burpee tomorrow.
The summer's comming and so is my vacation. I'll pick up a pace and make the best I can to shape up. I was never fond of this kind of preparation, but this year I'll make an exception (and strive to keep on going after my sea adventures are over). ;)
Thursday 17 May 2012
Teeny bikini
Workout breakdown:
12 rounds 10/50 intervals
1. half burpee starjump punch - 18, 16, 14
2. elevated push up & tricep dip - 5, 4, 4
3. sumo knee touch & hip thrust - 11, 14, 12
4. wide leg toe touches - 17, 17, 18
I was using 3 kg weight for third and fourth exercise, the first two I did without Ugi ball, since I don't have one.
Sculpt bonus:
3 rounds 10/50 intervals
1. ugi squeeze - 51
2. punch abs - 14
3. mini squats - 55
I substituted the first exercise for sumo mini squats (legs wide apart) and for the last one I was touching couch with my butt. :)
Afterwards I did flow exercises and it was soooo relaxing. :)
12 rounds 10/50 intervals
1. half burpee starjump punch - 18, 16, 14
2. elevated push up & tricep dip - 5, 4, 4
3. sumo knee touch & hip thrust - 11, 14, 12
4. wide leg toe touches - 17, 17, 18
I was using 3 kg weight for third and fourth exercise, the first two I did without Ugi ball, since I don't have one.
Sculpt bonus:
3 rounds 10/50 intervals
1. ugi squeeze - 51
2. punch abs - 14
3. mini squats - 55
I substituted the first exercise for sumo mini squats (legs wide apart) and for the last one I was touching couch with my butt. :)
Afterwards I did flow exercises and it was soooo relaxing. :)
Thursday 10 May 2012
ZWOW #16
Today's workout was Zuzana's birthday ZWOW #16. Happy birthday, Zuzana! :) Turning 30 and electric blond ... well, quite something I might say.
Anyway, here's the workout breakdown:
AMRAP (as many rounds as possible) in 15 min of the following exercises:
1. renegade rows - 10 reps
2. overhead lunges - 10 reps
3. squat jump burpee - 10 reps
4. crab touches - 10 reps (two touches counts as one)
5. sumo deadlift high pull - 10 reps
I did 2 rounds and 7 high pulls, but finished the third round just a few seconds over 15 min. I used 2 x 3 kg weights for rows and 5 kg bag for lunges and deadlifts.
Afterwards I did some yoga stretching and it felt SO GOOD! :) I can feel and see me becoming more flexible. Yoga is also great for concetration and relaxing, not just stretching. It's interesting to rest in an asana and feel your body relaxing and adapting to the new challenge you put it through. It feels reeeeealy good! :)
I might do some jogging in the evening, but that depends on my mood and mainly my boyfriend's persistence. ;)
Anyway, here's the workout breakdown:
AMRAP (as many rounds as possible) in 15 min of the following exercises:
1. renegade rows - 10 reps
2. overhead lunges - 10 reps
3. squat jump burpee - 10 reps
4. crab touches - 10 reps (two touches counts as one)
5. sumo deadlift high pull - 10 reps
I did 2 rounds and 7 high pulls, but finished the third round just a few seconds over 15 min. I used 2 x 3 kg weights for rows and 5 kg bag for lunges and deadlifts.
Afterwards I did some yoga stretching and it felt SO GOOD! :) I can feel and see me becoming more flexible. Yoga is also great for concetration and relaxing, not just stretching. It's interesting to rest in an asana and feel your body relaxing and adapting to the new challenge you put it through. It feels reeeeealy good! :)
I might do some jogging in the evening, but that depends on my mood and mainly my boyfriend's persistence. ;)
Tuesday 8 May 2012
Sexy by summer & My body rocks
After a day's break I decided on nearly half an hour bodyrick torture session. I combined two routines and one ab bonus. Here's the first part of today's workout:
Sexy by summer workout breakdown:
12 rounds 10/50 intervals
1. sandbag swing alternating arms - 28, 28
2. 10x crab & 10 mountain climbers - 3 + 10 crabs, 3
3. squat & sandbag side lunge - 8, 10
4. monkey push ups - 9, 7
5. double plank jump & sandbag drag - 7, 6
6. elevated push up diagonal knee tucks - 8, 7
- with 5 kg weight
Second part - My body rocks:
12 rounds 10/50 intervals
1. prisoner jump diagonal knee tuck - 27, 25, 29
2. 10 mountain climbers, clean & press, squat & press - 4, 4, 4
3. squat front raise - 16, 13, 12
4. under toe touches & half burpee jumps - 8, 8, 9
- with 5 kg weight for the second and 3 kg weight for the third exercise
Ab bonus:
4 rounds 10/50 intervals
1. bike & toe touch - 9
2. punch abs - 11
3. side leg lift forward leg touch (L) - 8
4. side leg lift forward leg touch (R) - 9
Results: sweaty, exhausted, happy, motivated. :)
Sexy by summer workout breakdown:
12 rounds 10/50 intervals
1. sandbag swing alternating arms - 28, 28
2. 10x crab & 10 mountain climbers - 3 + 10 crabs, 3
3. squat & sandbag side lunge - 8, 10
4. monkey push ups - 9, 7
5. double plank jump & sandbag drag - 7, 6
6. elevated push up diagonal knee tucks - 8, 7
- with 5 kg weight
Second part - My body rocks:
12 rounds 10/50 intervals
1. prisoner jump diagonal knee tuck - 27, 25, 29
2. 10 mountain climbers, clean & press, squat & press - 4, 4, 4
3. squat front raise - 16, 13, 12
4. under toe touches & half burpee jumps - 8, 8, 9
- with 5 kg weight for the second and 3 kg weight for the third exercise
Ab bonus:
4 rounds 10/50 intervals
1. bike & toe touch - 9
2. punch abs - 11
3. side leg lift forward leg touch (L) - 8
4. side leg lift forward leg touch (R) - 9
Results: sweaty, exhausted, happy, motivated. :)
Sunday 6 May 2012
Sexy booty curves
For the past two days I had some needed recovery time. My thighs were insanely sore from ZWOW #14. I guess I was using too much weight for my current fitness level, so I used my brain instead of weight this time and picked up lighter weights.
It was bodyrock time for me today and I decided on Sexy booty curves routine, since it does not include much leg work. ;) Here's the workout breakdown:
12 rounds 10/50 intervals
1. side jump lunge - 51, 50, 51
2. spider (reptile) push up - 18, 14, 11
3. crunches - 31, 21, 19
4. knee raises ("chair station" ;)) - 20, 17, 15
For the following bonus body sculpting I used 2 x 2 kg weights. It presented quite a challenge to me, I wouldn't want any extra weight.
1. bicep curl & press - 15
2. shoulder press - 16
3. squats - 21
4. triceps - 25
5. round the world - 14
6. upright row - 18
7. bent over row - 22
8. knee elevated crunches - 13
After huffing and puffing I did the first flow exercises to stretch and relax. It felt really good. :)
I'm thinking of making another workout schedule, but for now it will have to include more rest days than my previous ones (knee injury). Well, we'll see. For now this is it and I will be back with another torture session tomorrow or the day after tomorrow. Bye for now! :)
It was bodyrock time for me today and I decided on Sexy booty curves routine, since it does not include much leg work. ;) Here's the workout breakdown:
12 rounds 10/50 intervals
1. side jump lunge - 51, 50, 51
2. spider (reptile) push up - 18, 14, 11
3. crunches - 31, 21, 19
4. knee raises ("chair station" ;)) - 20, 17, 15
For the following bonus body sculpting I used 2 x 2 kg weights. It presented quite a challenge to me, I wouldn't want any extra weight.
1. bicep curl & press - 15
2. shoulder press - 16
3. squats - 21
4. triceps - 25
5. round the world - 14
6. upright row - 18
7. bent over row - 22
8. knee elevated crunches - 13
After huffing and puffing I did the first flow exercises to stretch and relax. It felt really good. :)
I'm thinking of making another workout schedule, but for now it will have to include more rest days than my previous ones (knee injury). Well, we'll see. For now this is it and I will be back with another torture session tomorrow or the day after tomorrow. Bye for now! :)
Thursday 3 May 2012
ZWOW #14
Today's killer was ZWOW #14 that left me muscle-dead. I guess I was still exhausted and sore from the last two workout days, but I pushed through the routine and was lucky to survive. :) Man, that was HARD!
Here's the workout breakdown:
1. push press - 10 reps
2. thruster - 10 reps
3. back curl lunge - 10 reps
4. preacher curls - 10 reps
5. weighted jump lunge - 10 reps (no weight - knee injury)
6. broad jump burpee - 10 reps
I completed 5 rounds in 24:34 min. I had to do some modifications to adjust the workout to my current fitness level. For most exercises I used 2 x 4,5 kg weights. Like I wrote above, I dropped weights for jump lunges and from second round on I used only one weight for preacher curles. Burpees were exhausting and those preacher curles should be renamed to "praying" or "pleading" curles - they surely made me pleading for air and the end of this routine. :P
It seems to me that ZWOW's are more demanding than Bodyrock routines. After Zuzana's routines I am more jello-like, wobbly, barely walking silhouette than after Lisa-Marie's routines.
That's it for today and I will be back with another workout results tomorrow or maybe a day after. :)
Here's the workout breakdown:
1. push press - 10 reps
2. thruster - 10 reps
3. back curl lunge - 10 reps
4. preacher curls - 10 reps
5. weighted jump lunge - 10 reps (no weight - knee injury)
6. broad jump burpee - 10 reps
I completed 5 rounds in 24:34 min. I had to do some modifications to adjust the workout to my current fitness level. For most exercises I used 2 x 4,5 kg weights. Like I wrote above, I dropped weights for jump lunges and from second round on I used only one weight for preacher curles. Burpees were exhausting and those preacher curles should be renamed to "praying" or "pleading" curles - they surely made me pleading for air and the end of this routine. :P
It seems to me that ZWOW's are more demanding than Bodyrock routines. After Zuzana's routines I am more jello-like, wobbly, barely walking silhouette than after Lisa-Marie's routines.
That's it for today and I will be back with another workout results tomorrow or maybe a day after. :)
Tuesday 1 May 2012
Fitter for summer intermediate and May challenge
Today I did new Bodyrock fit test that started 30 day May challenge. I decided that I'm going to join in to improve my fitness since I had to rest for over a month. It was painful because of Zuzana's ZWOW #15 that I did two days ago, but I managed following scores.
Workout breakdown:
12 rounds 10/50 intervals
1. half burpee - 15, 13, 13
2. supergirl push ups (I like to call them the way Zuzana does:) - 10, 10, 9
3. elevated tricep dips - 16, 14, 15
4. elevated knee abs - 16, 14, 13
I chose intermediate not weighted routine, because I don't want to put too much pressure on my knee yet, but it's getting better and better and it's good to feel some strength and flexibility comming back. :)
There is also new yoga stretching as an addition to regular workouts and in my opinion it's the best possible move they made after Zuzana left. The girl seems genuinly nice and her energy is well balanced, her flexibility is insane and she comes forward as an open and kind person. I hope she joined bodyrock team for a longer period of time. Stretching is very useful along with the person leading it. Go Teshia! :)
Workout breakdown:
12 rounds 10/50 intervals
1. half burpee - 15, 13, 13
2. supergirl push ups (I like to call them the way Zuzana does:) - 10, 10, 9
3. elevated tricep dips - 16, 14, 15
4. elevated knee abs - 16, 14, 13
I chose intermediate not weighted routine, because I don't want to put too much pressure on my knee yet, but it's getting better and better and it's good to feel some strength and flexibility comming back. :)
There is also new yoga stretching as an addition to regular workouts and in my opinion it's the best possible move they made after Zuzana left. The girl seems genuinly nice and her energy is well balanced, her flexibility is insane and she comes forward as an open and kind person. I hope she joined bodyrock team for a longer period of time. Stretching is very useful along with the person leading it. Go Teshia! :)
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