Farewell and good-bye for a while

Hi!

I haven't been posting for a while, because I was sick and wasn't working out. Now that I feel better I started with Zuzana's ZWOW #51 and got my tibialis anterior inflamed. So that's it for a while, no jumping around, only Tati's proper form workouts and light cardio (walking, eliptic machine and bike).

A few days ago I joined one of fit challenges that runs in my country for the third time now and I'm writing my food and exercise diary there. This is why I'm "abandoning" this one for a while (3-4months). Beside that I have to get my life in order (change job, move and start focusing on kick-starting my fitness career and planning on going abroad). It will all come together in the following months, so I will focus my energy there. I cannot explain how happy I am about all that is to come, because it feels like I'm finally making a big step in my life and that it's absolutely worth it. :)

I will, however make some random posts, when I'll feel like writing and sharing stuff. Untill then ... :)))

ZWOW #50 & Abs of iron

First, I'd like to appologise for slacking on my blogposts to all of you who follow it (if I managed to keep the few of you who actually followed it). ;) I'm posting two workouts that I did recently (on separate days). The first one's Zuzana's latest nr. 50 and the second is one of Tatianna's older full body routines. Here are the workout's breakdowns:

ZWOW #50 - did it on January 6th

1. chair high knees - 10 reps
2. chair step up side kick - 10 reps
3. plank step over - 10 reps
4. chair hops - 10 reps
5. side step up burpee - 10 reps
Completed 5 rounds in 23:29 min. It was absolutely great workout and since I started doing Tati's strength split routines, I felt much stronger with Zuzana's routines (my cardio level is a bit down now, but that's OK, it's nothing I couldn't change).

Abs of iron

1. back lunge & medicine ball chop - 15 reps per side
2. side jump push up - 10 reps
3. front squat chop - 20 reps
4. push ups on medicine ball - 6 reps
5. inward ball pass - 10 reps
Completed 4 rounds in 30:30 min using 2 kg weight. I don't have a medicine ball, so I did diamond push ups instead. I really enjoyed this one, went really fast and left me surprised that it took me that long. However, I feel great! :) And now for a well deserved shower. ;)

ZWOW #49 and happy 2013!

Happy 2013 everyone! I wish you all the best in the comming year, let your ambitions be realistically high, your dreams without borders and optimism every step of the way you choose. Make the best possible choces, be content with what you've achieved so far, don't be afraid to challenge yourself and be kind to yourself and your loved ones. I wish you lots of love and wonderful moments. :)

Now onto the first workout after a week's break - 365 rep Zuzka killer! :)


20 kettlebell swings (R)
10 Competition Burpees
20 kettlebell swings (L)
10 Competition Burpees
20 Reptile Push Ups
10 Competition Burpees
20 Side Crunch (R)
10 Competition Burpees
20 Side Crunch (L)
10 Competition Burpess
20 Strict Mountain Climbers
10 Competition Burpees
20 Dragon Backward Lunge Alternating legs with Dumbbells
10 Competition Burpees
20 Side to side weighted Squat
10 Competition Burpees
20 Knee Hugs
10 Competition Burpees
20 Spider
10 Competition Burpees
20 Lunge Press with Dumbbells (L)
10 Competition Burpees
20 Lunge Press with Dumbbells (R)
10 Competition Burpees
5 Jump Squats

Phew! It took me 34:01 min with 2 x 4,5 kg dumbbells. I started having difficult times after the first half of the workout (from dragon lunges on). It was challenging and I'm glad I didn't give in. Such a great way to start this year! :)

Hugs and best wishes to all! :)

ZWOW #48

I literally wanted to do a Zuzana workout today. Somehow I longed her routines, so I did the most recent one she put together. Here's the workout breakdown and my scores:

12 min AMRAP
1. jump squats with dumbbells - 10 reps
2. brerakdance push ups - 10 reps
3. jump squats with dumbbells - 10 reps
4. leg & butt lifts - 10 reps
I used 2 x 2 kg weights for jump squats and managed to complete 4 full rounds and 9 breakdance push ups. I decided to finish the fifth round and alltogether it took me 12:58 min.

I must admit that I didn't pay as much attention to the form (mostly with breakdance push ups) as with Tatianna's workouts, but went rather for speed - how hard I can push myself. I'm glad I did it, it was quite a long time since I tried something similar.

Yesterday I went to "my" gym (where I work) and did a classic beginner workout with some extras I wanted to do and 25 min cardio at the end. Let me say I'm not used to that kind of training and it was quite a challenge to perform some exercises - shoulder press on a machine for example. After more than an hour and a half of training I was pooped. Went home and then to work. What a day that was! :)

Mind in solitude

Toodayyyyy I decided on an upper body workout (ohh, was it HARD!), this time I managed it without modifications (due to lack of proper equipment I had to do an easier version of dips, but that's it). Here's the workout breakdown:

3 rounds 7 min/1:20 min intervals
1. Spiderman push up (2 reps per side) & back lifts (6 reps) - 8
2. Leg lifts - 14
3. Dips (3 reps) & crawl, drop down & power up - 12
4. Leg lifts - 20
5. Diagonal dive bomber (4 reps) & crab (6 reps) - 6 + 2 dive bombers
6. Leg lifts - 21

Like I said I had to do dips off of a chair (because they are not sturdy enough to perform regular dips between 2 chairs), but was surprised, how hard it was to me still. Another good one! And it looks a lot easier than it really is.

I started working at a chocolate shop! :))) It's funny to think that at the same time I successfully finished my fitness coach studies and got my license, finally! YEEEEESSSSS!!! :D I'm so happy I could fly! ;) As a result I intend to change the content of this blog, only a bit. I'm thinking of incorporating some useful information for those who train at home - about proper posture and what you should be paying attention to and why. How does that sound? I'll think about it and after the New Year I (we all somehow) start fresh.
Have a wonderful start of the week! :)

Strong confidence

Hello!

This is Tati's most recend lower body workout and it kicked my butt, even though I did a beginner's version of it. When it comes to split training, I'm still a beginner, so I'll be doing beginner modifications for a while, just for my body to adjust to this ind of training. I feel like slowly I'm getting there ... :)

Here's the workout breakdown and my scores:
# 1
1. Iso-Warrior Back Lunge & Overhead Press – 14 reps (Right Leg)
2. Split Jump Lunge – 14 reps (Right Leg)
3. Iso-Warrior Back Lunge & Overhead Press – 14 reps (Left Leg)
4. Split Jump Lunge – 14 reps (Left Leg)
5. Weighted Side Lunge Step – 30 reps
I didn't use any weight and I'm glad I didn't - I'll be able to walk normally. :) It took me 20:12 min to complete 4 rounds of it.

# 2
5 rounds 25/25 intervals
1. Iso Squat Hold
2. Weighted Squat
Again I didn't use weight for squats and I still had to take breaks during iso holds.

Alltogether it took me approximately 24:22 min (if I calculated it right). And now for some stretching and shower! :)

Perfect form perfect speed

Hi!

Well, I'm not regular with my workouts and blog posts because of my unsteady schedule right now. I'm helping with opening a new store and every day is a gamble between if, when and how to work. It's a mess right now, but hopefully soon things will work out. This is why my fitness level dropped again. Since I've started split routines I noticed that I'm much more exhausted after each routine and I have to take quite a few days off to fully recover. I might start doing shorter full body routines again, just to adjust my body to increased effort and then gradually start doing split routines.

Anyway, here's another Tati's split one - upper body torture.
1. Elevated One Leg Push-Ups – 4 reps
2. Unassisted Regular Grip Pull-Ups – 2 reps (all chair assisted)
3. Inward Palm One Leg Push-Off – 4 reps
4. Dive Bomber & Shoulder Press – 4 reps
There were 15 rounds of it, but I only managed 10 and after round 6 I had to go down on my knees. I just couldn't do it anymore. I took me an awful long time - 30:26 min. However, I'm still glad I broke out of my non-working out shell and did it. I feel good now. :)

Have a nice day!

Indigo power-tower

Hi, there!

First of all I want to let you know, why haven't I been posting for a few days. I'm currently working at a christmass stall and am freezing outside for 6 or more hours straight. It's pretty exhausting, let me tell you, but nevertheless it brings money. :) Today I have a day off and time to do Tati's lower body routine. Here it is:

# 1

1. Diagonal Squat & Knee Up – Right Leg – 15 reps
2. Double Sliding Lunges – Right Leg – 10 reps
3. Diagonal Squat & Knee Up – Left Leg – 15 reps
4. Double Sliding Lunges – Left Leg – 10 reps
Didn't use any weight for it and 5 rounds of it still took me 25:24 min.

# 2

1. Triple One Leg Jump Up & Triple Kick Back – Right Leg – 10 reps
2. Triple One Leg Jump Up & Triple Kick Back – Left Leg – 10 reps
I completed 2 rounds in 14:19 min with beginner modifications (took out jump).

# 3 1 round 1 min interval, repeat three times
Iso Squat Side Bends
After all that I was supposed to do a little "bonus", but I must tell you that I felt really destroyed after previous two parts, so I decided to pass the third part and move onto stretching.

I'm really glad I did it, although I know my form sucks at times (when I'm really tired), but practice makes perfect, right? ;)
Have a great weekend, everyone!

The strength beast

Hello there! :)

Ohh, this one gave me such shoulder pains! Though it is Sunday, I found an opportunity to work out, clean my appartment and study for my really fast approaching fitness trainer licence exam. :) I'm SO happy it's finally comming true, the first step towards my ambitions to become some sort of "lifestyle coach". Oh, well, 'till then it's still quite a long way to go in terms of gaining knowledge and personal growth. But this is another story, I'm here to "report" my scores and provide you with the link to the site and workout breakdown. Let's do it!

This is an upper body workout and as you'll see I couldn't finish it. I still did my best:

1. Inward Palm One Leg Diagonal Push-Up – 50 reps (7:35 min)
2. 8 Crab Kicks & 8 Crab Grab Combo & Walk Over – 10 reps (4:51 min)
3. Pike-Ups & Split Star – 25 reps (1:58 min)
4. Double Bear Push-Ups – 50 reps (8:52 min; I did last 20 reps off of my knees)
5. Pike-Ups & Split Star – 25 reps (1:56 min)
6. Two Way Pull-Ups – 20 reps (couldn't do them)
7. Two Way Bicycle – 50 reps (0:38 min)
8. Two Way Pull-Ups – 20 reps (didn't do them)

Well, maybe I could push myself through those 40 reps of pull ups, but my shoulders and triceps were so sore that I decided to call it a day. I've never seen my triceps standing out that much, it felt really got and firm. I thought it might be badly inflamed, so I stopped and had some stretching afterwards. It felt really good and it's OK now. For now. :)

Another thing: it started snowing here in Slovenia. I don't know about you, but I hate snow and winter. It's allways cold, wet and dark. On the brighter side, it helps normalising the amount of insects that bother me during hot days. ;) Well, I suppose we should just take it as it is and make something good out of it. For me it will be endless hours of cuddling with my boyfriend in our small warm appartment. :) Hope you start your week full of energy and creative energy! :)

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.

ZWOW #40

Oooohhh ... this - was - BRUTAL! Zuzana, you're insane! In a good way, though. The way her mind is able to brutalize everything to the extreme that our muscle scream for mercy and rest is just ... marvellous! ;) This is what she came up with this week:

1. 1-2-3 burpee - 10 reps
2. strict mountain climbers - 20 reps
3. clapping push up - 10 reps
4. air squat - 40 reps
I completed 3 rounds in 14:27 min and I wasn't using any weight! :P It really hurt and I absolutely HATE strict mountain climbers! Gggrrrrrr!!! ;)

Oh, today I'm meeting with my colleague to go through my diet plan and spend some quality time together. Can't wait! And on Monday I'm going to a job interview, so I have my fingers crossed it works! It's one of the last options left to earn some money or to make sure I'll be eaning it from the next month on - otherwise I'm doomed and have no money to live. It sucks, really, but at the same time I'm looking forward to what is about to come.

Another thing - I got blocked from commenting on BR site. It was that butt implant comment that got me kicked out. I'm glad that it happened. If I'm to lead a healthy, satisfied and balanced life, I'm to surround myself with people and circumstances that provide those things. To me, Bodyrock does not represent anything of the above, that is why it's out of my life for good. I'll definately be going back to Zuzana's Bodyrock times, but this is where it all ends. I supported and loved everything BR was, but now times have changed and it's time for me to move on. I'm super glad I did it. This is why I have some new sites and blogs listed on my blog list. Feel free to visit them! :)

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! ;)