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!

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! :)

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!

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! :)

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! ;)

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 ... ;)

The fast & the furious revisit

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