Thursday, 28 June 2012

ZWOW #16 revisit and BR surprises

Today's revisit was quite a killer, but I managed it waaay better than I did before - heavier weights and more rounds completed. Here's the ZWOW breakdown:

15 min AMRAP
1. renegade rows - 10 reps
2. overhead lunges - 10 reps
3. squat jump burpee - 10 reps
4. crab touches - 10 reps each side
5. sumo deadlift high pull - 10 reps
Using 2 x 4,5 kg weights (= 2 x 10 lbs, I think) I completed 3 full rounds and 9 renegade rows. And since I consider myself a Z warrior ;) I finished 4th round in 18:06 min. Man, this was something! :)

Now for some words about recent Bodyrock "moves". Sean came back and I must say that this was by far the best move they could make. He really does explain exercises and what you should be concentrating on while doing them, his tutorials are great and he does not force himself forward. I like him being a bit reserved and professional at the same time. It's a welcome refreshment, because Lisa's pushing and constant "over the topness" got a bit tiring and boring. What is more, a new mom bodyrocker came to workout with Sean, well done, but I hope she'll watch her form in following filmings. Other than that, she came across as cool, calm and very OK person. We'll see how it goes from here.

Well, that's about it, that's pretty much what I wanted to say today. Have a great day! :)

Tuesday, 26 June 2012

ZWOW #15 revisit

Revisiting exercises is good, especialy when you realise that you beat your scores. By - a - lot. :) This was the case for me today when I decided on Zuzana's ZWOW #15 revisit. Here's the workout breakdown:

1. ground to overhead - 10 reps
2. single leg weighted squat - 10 reps on each leg
3. skull crushers - 10 reps
4. V-up - 10 reps
5. 180 lat jump burpee - 10 reps
Completed 5 rounds in 21:19 min using 2 x 4,5 kg free weights. I beat my old score by nearly 6 min!!!!! :))))))) SOOOOO pleased with my results! And now for well deserved shower, mmmmm! :)

Monday, 25 June 2012

Wow booty

Today's workout was another revisit to Zuzana's bodyrock put togethers - Wow booty. It made me sweat like crazy! Here's it's breakdown:

#1 16 rounds 5/10 intervals
10s high knees, 5s drop down on your belly
On average did approx. 26 reps in 10s.

#2 ricebag full body exerise - 30 reps
Used 5 kg in my bag and finished in 5:13 min. Managed to beat my old scores by more than 3 min with one extra kilo in my bag.

#3 = #1
On average approx. 27 reps in 10s.

So happy with today's result! :)

Sunday, 24 June 2012

Cut the cheese

Today I revisited one of older Zuzana's bodyrock workouts. It was short, but right now I can feel my back continually producing drops of sweat. :) Great one!

Workout breakdown:
6 rounds 10/30 intervals for exercises 1, 3 and 5, 5 reps for nr. 2 and 4.
1. plank jump & reptile - 16, 15, 14, 12, 12, 12
2. diamond push up
3. leg lift & toe touch - 13, 12, 10, 11, 9, 9
4. reverse push up
5. ricebag sumo squat & leg lift - 19, 18, 14, 13, 13, 14

Used 6 kg in my bag, 2 kg more than the last time I did this workout, and I managed to beat my old score by a lot. :) Happy with that!

I noticed that this workout's video was removed from youtube. I'm sorry, but WTF?!?!?!?! How can I check, if I'm doing the exercise properly, if there's no video that shows the flow of exercises. There are pictures, yes, but I'd still like to see Zuzana do it. This way I get full picture of how I should do things. Alas, I guess I'll just have to adapt to new weird stuff BR's been doing lately. Hmmm .... :/

Saturday, 23 June 2012

ZWOW #23

Burpee torture? Definately! I was dying throughout this one. I may contribute a part of my struggles to eating sweets and other unwanted stuff yesterday. Despite that I still had a great sweat session. ;)
Workout breakdown:

1. yoga burpees - 5 reps
2. ab splitters - 5 reps
3. burpees - 50 reps
4. air squats - 100 reps
I completed 2 rounds in 21:39 min. I thought I could do it faster and I know I could, but this was the best I could pull out of the routine today. My thighs were really burning, even during burpees. I'm definately revisiting this one sometime soon ... :)

Thursday, 21 June 2012

FU fat ass workout and BR downfall

First, I'd like to say that I've never seen Bodyrock go this low - "FU fat ass"?!?! Blocking any kind of crititcism, even if it's just questioning about the way BR's going. More and more aggression appearing in posts on the site (get off your ass etc.), and today I saw "%$cking KILLER" written in one of Lisa-Marie's FB posts. Besides that, she started shouting and roaring during her workouts. On top of it all, posts on the site are so sloppy, they don't even bother changing the workout time - it's always 12 minutes long - timer settings are often wrong and sometimes exercises are missing from workout breakdowns. In spite of all that they promise a "better site" and "supporting community". Am I missing something?
I stopped feeling as part of BR community a long time ago. People that are OK with "effing attitude", shutting different minded down and aggressively forcing their brand no matter what, are not good enough for me. I like to share my opinion and listen to others', suppressing it is, in my opinion, very stupid thing to do. You can't learn a thing and you can loose people's affection. BR certainly lost mine.
However, I still do some of the workouts, especially Zuzana's old ones, and ones I find challenging. This one I found very challenging. Here's its breakdown:

48 rounds 10/30 intervals
1. elevated cross ankle push ups - 15, 7, 10
2. knee hugs - 19, 13, 15
3. squat & press - 12, 9, 11
4. clean & press - 9, 7, 9
5. bicycle - 16, 11, 14
6. jump lunges - 27, 17, 23
7. bicep curls - 14, 10, 12
8. side crunches (L) - 22, 17, 20
9. side crunches (R) - 18, 17, 20
10. tricep dips - 22, 15, 19
11. mountain climbers - 72, 70, 58
12. burpees - 6, 6, 4
13. squat & press - 9, 8, 8
14. ricebag sit ups - 6, 7, 7
15. jump lunges - 22, 16, 16
16. forward/backward squat jump - 12, 14, 14
I used 5 kg in my ricebag and had to take a short break after two rounds. That definately improved my performance in third round (for a while at least ;))It was not easy doing this one with 30 degrees Celsius outside and no air conditioning. Phew!

Tuesday, 19 June 2012

Hot right now

Today I revisited one of Bodyrock older workouts, I believe it was posted in january. It was beasty, considering that it was 30 degrees outside and that I haven't been using jump rope regularly for the past few months. However I did manage to beat my old personal bests, but I definately have room for improvement in jump rope jumping and push ups (going deeper). Here's the workout breakdown:

24 rounds 10/30 intervals. I started with jump rope and finished with push ups - switched exercises.
1. high knees with jump rope - 80, 68, 60, 62, 60, 50, 63, 65, 54, 43, 52, 47 (in between exercises)
2. burpee jump tuck - 8
3. jump lunge - 18
4. reptile push up - 11
5. 10 high knees & 10 mountain climbers - 3
6. side burpee knee to elbow jump tuck - 5
7. push up side plank lift - 7
8. side crunch (R) - 17
9. side crunch (L) - 13
10. star jump - 16
11. single toe touch - 18
12. squat jump - 16
13. half burpee with push up - 10
Even though my jump rope high knees scores aren't very good, I still maanged to beat my old personal best by 6 jumps. :)

Monday, 18 June 2012

550 rep fat massacre

Today I decided on doing Zuzana's bodyrock classics - 550 rep fat massacre. I have to tell you that I was melting at the end of it. My goal was to beat my old personal best but before I trust you with my results, here's the workout breakdown:

1. backward lunge kick up - 25 reps on each leg
2. walk over push up - 50 reps
3. mountain climbers - 50 reps (each switch counts as one)
4. sumo squat knee up - 50 reps
5. one leg bridge leg lift - 25 reps on each leg
6. side to side squat & leg lift - 50 reps
7. one arm tricep push up - 25 reps on each arm
8. star crunch - 50 reps
9. diagonal touch down - 25 reps on each side
10. side plank lift - 25 reps on each side
11. one leg wall sit - 25 reps on each leg
Finished in ..... drums .... 25:22 min, approx. 6 min better than my personal record! Yaaaaaayyy!! :) SO happy with my achievement today!

In the evening I am going to a ceremony to get my degree and then I can FINALLY say bye bye to the Faculty of Arts! This deserves another yaaaaayy! :))

Friday, 15 June 2012

ZWOW #22

In the video Zuzana said that this workout was evil. She was right! OMG, my shoulders are DEAD! ;)

Workout breakdown:
- on the minute burpees - 4 reps (do 4 burpees every minute of the workout)
1. chair jumps - 30 reps each side
2. chair push ups - 30 reps (these were total killers)
3. tricep dips - 30 reps
4. sumo squat jumps - 30 reps
5. RDL squat twist - 30 reps
I managed it in 16:49 min. Afterwards I did 10 min of interval skipping (10/20).

There was quite a lot of people asking, how to know, when to start doing burpees - watching time, working out along with Zuzana etc. Well, I solved the problem by setting my Gymboss for 25 rounds one 1 minute interval (it beeped at exactly one minute everytime one round was over) and just stopped it, when I finished. That said, there was some calculation required at the end, but it was easy. I stopped mine and it showed 8 rounds remaining and 11 seconds 'till the end of the round. Every round was one minute long, so I just deducted 8 rounds from 24 (because when you start your timer, it immediately shows one round less, but counts round "0" at the end) and got 16 min. 11 seconds of the current round remained, so I deducted them from 60 seconds (= 1 min) and got 49 seconds I spent doing the last few moves. It might sound complicated, but it's logical and easy. ;)
You are more than welcome to tell me, how you solved the problem with tracking time.

Monday, 11 June 2012

ZWOW #19

After a two day break and picnic-based nutrition ;) this, my dears, was the way to start a new week! Ooooh, my butt! NOW I understand Zuzana, when she says that by doing one leg squats you can feel your butt getting tighter. I did not believe it, but I don't have any reason not to believe it anymore. It's definately true. ;) Although I did almost all pistols chair assisted, I got some serious sweatting and butt-firming treatment, undoubtedly. ;)

On to the workout breakdown:
There are 5 rounds of the following exercises:
1. water bottle clean - 10 reps
2. pistol squats - 10 reps each leg
3. water bottle push ups - 10 reps
4. Russian twist - 10 reps per side
5. hip twist - 10 reps per side
6. hollow rock - 10 reps
I did it in 25:20 min. As I said, I had to modify pistols, helping myself on the way up with a chair. I also split them to 5 reps on each leg twice.

In a sense I am proud of myself, because every workout that includes pistols intimidates me. They seem very demanding to me and I know I am going to struggle with them. But I can feel my legs getting stronger and I may even enjoy them someday. This, of course, is currently a part of a distant future.
However, the greatest part of finishing this one, is feeling of victory. Now I can continue my day with one small victory behind me. :)

Friday, 8 June 2012

ZWOW #21

I haven't enjoyed myself doing a workout as much as with this one for quite some time. It was awsome, especially handstands. I was doing gymnastics for three years in my elementary school (it was the only thing I sticked with for this "long";)) and missed doing it since. Handstands were something to bring back memories and I was really looking forward to starting each round, because I could do them again.:)

Workout breakdown:
10 min AMRAP
1. burpee handstand - 5 reps
2. ninja jumps - 5 reps
3. squat side kick - 10 reps each side
I completed 4 full rounds and 5 burpees in 10 min, but continued to finish fifth round in 11:09 min. Plus bonus jump rope skipping - 2 x 10 minutes 10/20 intervals. Thank you SO MUCH, Zuzana!

Thursday, 7 June 2012

All around the world

This routine is called "Lite" and it's supposed to be easy enough for beginners. But I can tell you, with a few modifications it can be real thigh killer. I had no other routine planned for today, so I "borrowed" it and made it into two rounds. Originally planned were 4 rounds of the following exercises, but after completing one round I realized I won't be able to do it, so I halfed my primary plan. Two rounds of the following exercises were more than enough for me:

1. sumo squat knee up - 50 reps
2. skater - 50 reps
3. one leg bridge - 50 reps on each leg
4. push up plank hold - 15 reps

I used 5 kg for sumo squats and for skater I didn't touch floor with my foot. My time was 24:34. Those one leg bridges were totally brutal, I felt so much pain in my butt and legs. By the end of the workout, sweat was dripping from nearly every part of my body onto my mat and floor. I feel I can definately improve, but it will take some time.
I might take a break tomorrow, but I know that during the weekend I'll be away and won't have a chance to work out. It will definately depend on my mood and soreness. Till next time, see you! :)

Wednesday, 6 June 2012

Body heat - couplet workout

The best way to describe this half hour torture is O M G! This was sooooo exhausting, I had to take one minute break between first and second round of couplet nr. 3.
Earlier during the day I made a mistake and payed for it after finishing this routine. I ate a whole 100g package of almonds (my weakness, I simply LOVE them! :)) and now feel it in my stomach - I feel a bit sick. Well, I guess this is one way to test a character and level of your own stupidity and intended ignorance. I actually knew I shouldn't be eating the whole package at once, but once I'm "in it", I can't seem to help myself (luckily there wasn't one 200g package waiting to be opened and eaten, otherwise I probably wouldn't be writing this ... ;)). And the moral of this story? If you are too lazy to make yourself a propper meal, DO NOT workout. Then again, this isn't what I would aim for. Make sensible and sane choices throughout the day, smash a workout and be proud of your achievement. If this still isn't working, than maybe work out on an empty stomach and THEN indulge. Either way, I can say I got the lesson. Though, I'm still not quite sure I will take it into acccount every time I will approach almonds, but I'll do my best. :) On to the workout breakdown:

30 rounds 10/50 intervals, complete 6 rounds of each couplet and then move to another:
1. a) lunge oblique chop - 15, 14, 13
    b) alt. ricebag swing - 28, 28, 28
2. a) half burpee dead lift - 15, 15, 13
    b) weighted squat jump - 23, 18, 20
3. a) clean & press, squat & press - 7, 8, 7
    b) elevated cross knee push up - 12, 10, 10
4. a) 10 plank shoulder touches & 10 plank side steps - 2, 2, 2
    b) sumo squat & press - 11, 10, 12
5. a) arm lift crunch - 24, 20, 20
    b) half burpee high pull - 11, 10, 13
I used 5 kg in each exercise, except for arm lift crunches, which I did without using additional weight.

There was also Sculpt section listed below this one, but to be honest, I don't feel the slightest desire to do a single "squeeze" or "lift". I'm done!

Monday, 4 June 2012

Rock me out mash up & leftover sculpt - thanks to eating primal!

To workout or not to workout ... that should not be a question. ;) Despite having period I gave this one a go and now I feel so accomplished. Usually I avoid working out during the "heaviest" days of body cleansing, but this time I ignored it and tried my best given the circumstances. All this thanks to sticking (relatively well) to primal way of eating. Despite having few non-primal eating days, I stayed true to primal principles in general and obviously it payed off - I have lighter menstrual flow and did not experience the usual PMS (aching breasts, heavy bloating etc.).
Aaaanyway, this was a bit off-topic, now to the workout breakdown.

12 rounds 10/50 intervals
1. push up & squat jumps - 6, 5
2. jump wood chop - 6, 6
3. crawl walking push up - 2, 2
4. burpee leg lifts - 8, 7
5. crab kicks - 60, 54
6. ricebag side lunge - 8, 9

Sculpt: 4 rounds 10/50 intervals
1. ab circle - 14
2. weighted bicycle - 40
3. ab touch ups - 20
4. squat & press - 18

Now, I haven't done sculpt session from previous workout I did two days ago. I decided to do it, since I had time and the drive. :)

5 rounds 10/50 intervals
1. low squat & side lift - 15
2. one leg push up on balance ball - 12
3. one leg lunge knee up with side row (L leg back) - 14
4. balance ball push up & pike roll - 5
5. one leg lunge knee up with side row (R leg back) - 14

There was 5 kg in my rice bag, which I used in each part of today's workout. Afterwards came my current yoga stretching routine. I tend to change it according to how I feel like at the time, but results are always the same - great feeling and improved flexibility. I absloutely LOVE it! :)

Sunday, 3 June 2012

Hot doesn't stop - burn

This workout contains burn, sculpt and flow. Since I didn't have much time (the fact that I'm writing this post one day later can give you the idea of me lacking time) I only did burn. Here's the workout's burn breakdown:

This one is couplet workout - there are three rounds for each couplet and no break in between couplets. First you finish all rounds for one couplet and then move to another. There are 18 rounds 10/50 intervals, making 18 min workout. Sculpt afterwards takes 5 min, but it's optional and I skipped it. So, here's burn breakdown:

1. a) towel plank drag & push up - 15, 11, 10
    b) bicep curl & low jacks - 20, 19, 18
2. a) weighted crunch jump - 8, 9, 10
    b) wide grip pull up & bicep curl - 12, 12, 12
3. a) 10 mountain climbers, clean & press, squat & press - 5, 4, 4
    b) 3 point plank jump & jump turn - 7, 6, 7

I used 5 kg in my workout and substituted wide grip pull up for bent over row, because I can't place my pull up bar between door - too wide walls. :P This one really got me sweating like a trooper! Good one! ;)

Friday, 1 June 2012

ZWOW #20

I was so glad that Zuzana posted her new ZWOW today, because I didn't want to do her previous one - pistols turned me off. :P Here's the workout breakdown and my scores:

Complete 3 rounds of the following exercises:
1. side jump lunge - 20 reps
2. forward backward burpee - 10 reps
3. one leg dip jump - 10 reps on each leg
4. alt. double bridge - 10 reps
My scores: 11:27 min. Which means that I beat Zuzana's scores! ;)

I found double bridge fun and dip jumps extremely painful, as well as burpees. My thighs are not going to be grateful for this tomorrow ... ;)