Thursday, 25 October 2012

My WO#5

Hello! ;)

Today I decided to put together another workout. I didn't feel like doing any other's exercise, so I chose exercises that suited my current mood. This is what I came up with:

1. mountain climbers - 50 reps
2. 3 pulse squat jump - 10 reps (do three pulses in a half squat position and jump up = 1 rep)
3. pull ups - 5 reps (assisted)
4. mountain climbers - 50 reps
5. James Bond lunges - 10 reps
6. leg lift, star crunch, butt lift - 5 reps
7. mountain climers - 50 reps
8. dive bombers - 10 reps
9. side lunge jump up - 5 reps each leg (from a side lunge position drive your knee on extended leg up in front of you and jump up, then return back to side lunge = 1 rep)

Complete 3 rounds (if you feel like it wasn't enough, smash a couple more ;)). I did it in 19:24 min. As I mentioned in one of my previous posts, I'm currently focusing on keeping proper form and not rushing through workouts. That's why my times are not SO great, but ti doesn't matter to me at all. I am trying to avoid any kind of injury and am willing to "sacrifice" beating my time or completing as fast as possible. This is why I'm choosing time challenges a lot - I can focus on completing certain amount of reps with the best form possible. And because of that I'm willing to make my workouts longer - let's say that I'll more likely complete a workout that a lot of you manage in 20 min, in more than 25 min. If I'm to becaome a personal trainer, I'll have to improve my performance and avoid injuries and apply all that to my work. ;)

Have an injury-free day! ;)


  1. I should start doing dive bombers. My arms are not strong so I don't do neither. I'm trying do them on my knees, but it's not the real dive bombers :(
    I like this post :)

    1. Thanks! :) If it helps, you could also strengthen your shoulders by doung pike press exercise. Doinh dive bombers from your knees is good and helps you to practice the movement. If you have a pull up bar, you can also practice pull ups for upper body strength and if you don't, shoulder press with free weights should do the trick. Even thrusters as Zuzana does them. ;) Don't put too much pressure on yourself, I can't do a single pull up and am practising them. It will happen one day, we just have to be determined and patient. :)