ZWOW #45

Hi y'all! (hope it's spelled right ;))

Normally I'd start a post with the choice of workout for the day. Why should I change things now? I don't have much time, so I'll quickly "report" what I did today. Here's Zuzka's latest creation:

- buy in competition burpee & knee hug - 30 reps
Completed in 5:17 min. I was focusing on form rather than speed.

1. handstand & push up - 10 reps
2. weighted squat jumps - 20 reps
3. row & knee tuck - 10 reps
4. 3 jump lunges & side kick - 10 reps
There were only two rounds of the routine and I managed them in 13:26 min. For the squat jumps I did not use any weight (my knee, as usual), but for the rows I picked up my standard weight, 4,5 kg each dumbbell. I feel I could do it faster, but my free weights are round and were sliding accross the floor (including me). :)

That's it for today, because I have to run for a job interview. Cross my fingers it all works out well! :) Have a nice day, everyone!

The covet workout

Hello, there!

Again I could not resist trying one of Tatianna's full body routines, only this time I included some weight. Here's the workout breakdown:

# 1
1. Weighted jump lunge with overhead press - 20 reps
2. 6 rounds 7/38 intervals
Weighted diagonal squat lunge - 16, 15, 12, 13, 13, 14

# 2
1. Weighted jump lunge with overhead press - 20 reps
2. 6 rounds 7/38 intervals
a. jump over push up - 8, 4, 4
b. S&M push off - 4, 4, 4

# 3
1. Weighted jump lunge with overhead press - 20 reps
2. 6 rounds 7/38 intervals
Surfer burpee - 7, 4, 4, 4, 4, 4

I used 2 x 4,5 kg weight for the exercises that required extra resistence - jump lunges and diagonal squats. I know my scores are a bit dismal, but at least I gave it a go and as a result I feel a lot better. :)
Have a nice day, everyone, and don't let the eclipse have too much impact on you! ;)

Holiday burn-off

Hello there, everyone! :)

I'm not from America and did not have holidays but still decided to do Tatianna's full body Holiday burn-off. I must say it was insanely hard and I had to take longer breaks after every part of the workout. My knee obviously hasn't healed yet, because I had trouble with it after the first part - it hurt badly, but after some isometric exercises it was back to normal. After that I continued with much caution.

Workout breakdown and my scores:
6 rounds 12/40 intervals for each exercise at the time
1. Wide Squat Vertical Leap and Low Jack - 8, 6, 6, 5, 6, 5
2. Tick Tock Shoulder Press - 10, 8, 7, 8, 8, 7
3. Twist Jump and 2 Side Steps - 7, 5, 5, 5, 5, 5
4. Diagonal Leap Push Ups - 10, 7, 6, 6, 6, 6
5. Half Surfee - 6, 5, 5, 5, 5, 5
As I said I had to take long breaks to recover after every part and for the 4th exercise I had to go on my knees after 3rd round.

I did it yesterday and luckily I don't feel much pain today. However, they say that the worst comes on the second day after working out, so I may wait untill tomorrow, before I get satisfied too quickly. :)

Have a great start of the week and I'll probably be back tomorrow with another workout and scores (unless it turns out that yesterday's effort will indeed creep after me). :)

Bodyweight madness

And madness it is! This is second longest workout I ever did and it really kicked my ass! Even though Tatianna prefers split routines - upper and lower body separated - I pretty much fell in love with this brutality put together. :) Here's the workout breakdown:

1. Surfee & 2 Kick Backs – 30 reps
2. One Leg Squat & Back Lunge Kick Up – 50 Reps
3. One Leg Shoulder Press & Bomber Combo – 20 reps
4. Side Lunge Kick Up – 25 reps per side
5. Dynamic Twisting Push Ups – 30 reps
6. Low Side Step & Twist – 60 reps
7. Double Bridge – 60 reps
8. Toe Lift & Sun Combo – 50 reps
I dropped on my mat at 44:56 min, glad that it's OVER! :) I had to do some modifications due to my injury and muscle tiredness. For one leg squats I had to put xtended leg on the floor for support and only did them half way down. I didn't want to overdo it and my knee needs to get used to extra pressure gradually. After the 14th rep of the 3dr exercise I had to do bombers off of my knees - my deltoideus was too tired to allow me perform bombers, but still srtong enough to manage pike press.

The hardest for me was the first exercise with never ending surfees. I really struggled with it, but I managed all 30 of them with my body aching and motivation dropping. Still, I pushed through, it was really hard, but I'm proud of myself for not giving up and surrendering. :)

Now for something off topic. I have been slacking with my blog posts, fitness and food regimen, because I have troubles getting my life in order. It's about my life costs and being broke. I have trouble finding work and I already had some arrangements made, the introduction to what my future work will look like done, and one day before starting my new job they told me they won't be employing anyone, so I was left with nothing. From there on it went down. I'm currently working on that and will be posting workouts I do here, but I can't guarantee you longer posts, only workout breakdowns and my scores. Hope you understand that.

Anyway, have a great day everyone and happy Thanksgiving to all American followers! :)

ZWOW #41

After a long time I decided to do one of Zuzana's ZWOWs. :) I knew my fitness level dropped and that I'd have a tough time doing it, but I'm glad I did it. My goal is to gain my fitness level back to what it was in spring this year (I had a crazy workout schedule before I hurt my knee and I was destroying workouts one after another). I really want that back. :)

Anyway, here's the workout breakdown:

1. burpee step up - 10 reps
2. row & twist - 10 reps each arm
3. prisoner jump squat - 10 reps
4. doggie leg swing push up - 10 reps each leg

I managed 3 rounds in 21:13 min using 7 kg for rows. Afterwards I decided to do Tatianna's Simply cut abs workout, but it was too much for me and I finished only one round.

Gosh, I can't believe I'm going to say this, but I'll have to switch from regular exercise form to beginner's variations from time to time, especially with Tatianna's workouts. However, I don't want to risk an injury, so I have to be careful.
I read a fitness motivation quote that had me thinking what changes I can make in my life. "You have 9 months untill summer 2013. A new person is born in 9 months." There LITERALLY is no excuses to slack and put off things I know I can change. Not only regarding physical and fitness level changes, but also in terms of personal growth. This one matters to me the most.

Tailfeather posse

Oh, Tati, you're so cruel,
oh, Tati, you're so cool,
oh, Tati, you're no fool,
oh, Tati, after this one I need some FUEL! :))

Regardless of my poetic outburst, here's my first Tati's lower body workout routine:

1. 2 Back Lunges & Jump Squat Combo – 12 reps
2. Toe Lifts – 30 reps
3. Dumbbell Swing – 30 reps
4. Isometric Squat Side Bends – 20 reps
Completed 5 rounds in 31:49 min using 7 kg in every exercise that required weight.

Iam able to walk now, but wait 'till tomorrow - my only friend would surely turn out to be my bed. And my boyfriend as my personal butler. ;)
Have a great day, everyone!

Fitness allies

After a longer pause - my knee, again - I smashed this routine (or should I say it smashed me?) and it feels good to be back! :)
Here's the workout breakdown:

# 1
1. Pull Ups – 6 reps (all chair assisted)
2. Kick Back Jump Push Ups – 10 reps
Completed 5 rounds of this brutality in 9:04 min.

# 2
1. Staggered Double Bear Push Ups (R) – 12 reps
2. Crab Kicks (or kick ups) – 30 reps
3. Staggered Double Bear Push Ups (L) – 12 reps
4. Crab Kicks - 30 reps
There were 2 rounds of these exercises and I managed them in 10:02 min. And I have to say I literally felt as though I'd fight a bear, Jesus! :O

# 3 - 16 rounds 10/10 intervals
Four Cycle Dive Bomber
And if I thought the first two rounds were hard, this one was like hell! I only managed 2 regular dive bombers, for the rest of the time I had to go on my knees, my shoulders just wouldn't bear it.

Well, Tati, once again you showed me, how much room for improvement I have, so thank you for that. I'm back on my fitness journey and am starting to take it more serious - just because I know what it brings me and I consider it as a part of my life. :)
Have a great day, everyone! :)

Fitness freak

This was SO HARD! I don't understand it, but when I do it Tatianna's way, I always want to cry. I guess that I have a very stubborn fat and wants to stay on me really badly. ;)
Here's the workout breakdown:

Part 1
Sliding Press & Push-up Combo – 30 reps
It took me 6:48 min.
Part 2
15 rounds 5/35 interval
1. Outward Palm Diagonal Push-up - 10, 6, 6, 6, 6
2. Diamond Power Bomber - 3, 3, 3, 3, 3
3. The Sun Exercise - 12, 12, 11, 11, 12

After the workout I literally fell on the floor and was just grateful that it's over. I thought it should be called "Arms of steel". And it made me think that this could open a new dimention to my training - these split routines. I'm curious of how I'll be able to cope with them. I'm guessing that I'll have to go to beginner variations for some of the exercises for a while. I just don't feel as energised after the routine as when I jump around Zuzana style (gangnam style ;)). But I have to say that focusing on proper form and staying focused through the whole routine is making me stay with Tatianna and see, if we're a "marriage made in heaven". ;)

Fifth element abs

Hellooo after a longer break! I had to take it due to my knee injury starting to bother me again. Swollen knee and occasional pain were a good enough reason for me to take the break my body needed.

Now, onto the workout. I decidd to try one of Tatianna's Loving fit workouts. I chose an ab routine, because I thought it won't be as hard as some of the others. And oh, was I wrong! It was my debut one and I must say - I've never EVER felt the need to cry after or during a workout, however this one pushed me to the edge during the first four minutes! :O I did not actually cry, but I was begging for the timer to beep. ;)
Anyway, here's the workout breakdown:

 Part1 (4 rounds 30/30 intervals)
1. Reptile Plank Right Leg
2. Mini Leg Lifts
3. Reptile Plank Left Leg
4. Mini Leg Lifts

Part 2
1. Weightless Crunch – 30 reps
2. Flexed Feet count 2 Scissors – 30 reps
3. Pointed Toes Reversed Scissors – 30 reps
4. Weighted Hard Rock Hard Core Exercise – 30 reps
5. Double Side Crunch – 20 reps per side
6. Weighted Bicycle – 50 reps
For the second part I used 4,5 kg weight and completed it in 22:11 min! Insane! I never thought my time would be that long, but in my defence I was watching my form and concentrating on proper execution.

Would I recomend Tatianna's routines? Definately! Most of her workout regimen is based on split training - upper body, lower body and ab routines. She also does some full body workouts, but most of the time she decides to torture one body segment at the time. ;) I find her approach to fitness really inspiring and down to earth. This is what makes me want to follow her and learn more. Lovingfit is the site definately worth visiting.