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! :)
Showing posts with label bodyweight workout. Show all posts
Showing posts with label bodyweight workout. Show all posts
Monday, 17 December 2012
Tuesday, 11 December 2012
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!
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!
Sunday, 2 December 2012
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! :)
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! :)
Monday, 26 November 2012
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). :)
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). :)
Thursday, 22 November 2012
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! :)
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! :)
Tuesday, 13 November 2012
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! :)
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! :)
Monday, 5 November 2012
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". ;)
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". ;)
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! ;)
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! ;)
Monday, 22 October 2012
Full body assault
Hi, guys!
New week, new challenges, an old workout. ;) I find it very enjoyable to visit Zuzana's earlier work and try her brutal ideas. ;) Here's another one of hers:
6 rounds 10/30 intervals 5 times through
1. burpees - 8, 7, 7, 7, 7
2. side lunge jump - 27, 29, 29, 29, 30
3. jumping jacks (no rope for me) - 31, 32, 32, 32, 33
4. pull up (military grip, assisted) - 3, 4, 4, 4, 4
5. hanging knee raises - 10, 10, 10, 10, 10
6. ninja jump tucks - 6, 6, 6, 6, 7
Afterwards I had a sort of cool down - 8 min 10/30 jogging.
Today I'm also sending my food journal to my colleague and she will set some recommendations regarding my fat loss and fitness goals. I'm really looking forward to hearing from her. I think it'll help me finally find balance in terms of diet and thus regulate my body fat percentage. I can't tell enough, how excited I am! :)
New week, new challenges, an old workout. ;) I find it very enjoyable to visit Zuzana's earlier work and try her brutal ideas. ;) Here's another one of hers:
6 rounds 10/30 intervals 5 times through
1. burpees - 8, 7, 7, 7, 7
2. side lunge jump - 27, 29, 29, 29, 30
3. jumping jacks (no rope for me) - 31, 32, 32, 32, 33
4. pull up (military grip, assisted) - 3, 4, 4, 4, 4
5. hanging knee raises - 10, 10, 10, 10, 10
6. ninja jump tucks - 6, 6, 6, 6, 7
Afterwards I had a sort of cool down - 8 min 10/30 jogging.
Today I'm also sending my food journal to my colleague and she will set some recommendations regarding my fat loss and fitness goals. I'm really looking forward to hearing from her. I think it'll help me finally find balance in terms of diet and thus regulate my body fat percentage. I can't tell enough, how excited I am! :)
Tuesday, 16 October 2012
Sucker for sweat
In terms of timeline, this is one of Zuzana's "paleo" workouts. ;) She did this one back in 2010, nearly three years ago (2,5 years to be more accurate). This is the first time I did it and it was quite a challenge, because I haven't worked out two days in a row for a while now. It's intense, but I like it. :)
Here's the workout breakdown:
36 rounds 10/20 intervals, complete one exercise 6x in a row, then move forward
1. snowboarder - 16, 16, 12, 12, 12, 11
2. hanging knee raises - 4, 5, 6, 5, 5, 6
3. one leg elevated lunges - 8, 8, 8, 8, 8, 8
4. high knees (no jump rope) - 42, 49, 45, 46, 42, 46
5. elevadte push up - 7, 6, 5, 4, 5, 5
6. side plank lift - 4, 4, 5, 5, 5, 5
I think it's fun to visit exercises in the BR archive (i.e. ones before Z left). This makes me wanna get up and move more. They have the right spirit to motivate me to push harder and to never give up. That's the spirit I'm after. :)
Here's the workout breakdown:
36 rounds 10/20 intervals, complete one exercise 6x in a row, then move forward
1. snowboarder - 16, 16, 12, 12, 12, 11
2. hanging knee raises - 4, 5, 6, 5, 5, 6
3. one leg elevated lunges - 8, 8, 8, 8, 8, 8
4. high knees (no jump rope) - 42, 49, 45, 46, 42, 46
5. elevadte push up - 7, 6, 5, 4, 5, 5
6. side plank lift - 4, 4, 5, 5, 5, 5
I think it's fun to visit exercises in the BR archive (i.e. ones before Z left). This makes me wanna get up and move more. They have the right spirit to motivate me to push harder and to never give up. That's the spirit I'm after. :)
Wednesday, 10 October 2012
Body on fire
Today I did one of Bodyrock's older workouts ptu together by Zuzana. I've never done it before and I must say it was great fun doing it! :) I liked it so much I added an extra round at the end just to do six exercises six time through. Here's the workout breakdown:
3 rounds 40/40 intervals
1. over and under (left to right)
2. over and under (right to left)
3. happy dancing crab
4. tripple knee tucks
5. pistol & Kozaček
6. swimming push up
Repeat 5 times for a 20 min workout. Wit an extra round I completed 24 min routine and had fun with it. :)
One other thing - I'm thinking of doing Whole30 chalenge. I'll probably give this to myself as a birthday gift (it's on Saturday). ;) I find Mondays as great opportunities to start something new and this will most likely be it. I just have to gather as many info as I can before I start doing it. If anyone has any experience with it, please be welcome to write it in the comment section below any post.
Have a great day, everyone! :)
3 rounds 40/40 intervals
1. over and under (left to right)
2. over and under (right to left)
3. happy dancing crab
4. tripple knee tucks
5. pistol & Kozaček
6. swimming push up
Repeat 5 times for a 20 min workout. Wit an extra round I completed 24 min routine and had fun with it. :)
One other thing - I'm thinking of doing Whole30 chalenge. I'll probably give this to myself as a birthday gift (it's on Saturday). ;) I find Mondays as great opportunities to start something new and this will most likely be it. I just have to gather as many info as I can before I start doing it. If anyone has any experience with it, please be welcome to write it in the comment section below any post.
Have a great day, everyone! :)
Monday, 8 October 2012
ZWOW #37
This was quite lovely today. ZWOW #37 followed by 12 min 30/30 skipping and jogging. Such a nice way to start a day and a new week. :) Here's the workout breakdown:
12 rounds 30/30 intervals
1. Santana push ups (managed approx. 8-4 per interval)
2. side hops (managed approx. 24-15 per interval)
3. Santana push ups
4. squat jumps (managed approx. 15-10 per interval)
Really nice burn and relaxing 12 min cardio afterwards. Aaaaahh, ready to kick-start my day! :)
12 rounds 30/30 intervals
1. Santana push ups (managed approx. 8-4 per interval)
2. side hops (managed approx. 24-15 per interval)
3. Santana push ups
4. squat jumps (managed approx. 15-10 per interval)
Really nice burn and relaxing 12 min cardio afterwards. Aaaaahh, ready to kick-start my day! :)
Friday, 28 September 2012
600 rep sexier body
Wiped out!!! Zuzana was insane! Putting together this never ending exhausting workout was purely mean! And on top of it all I did not come close to her old or new time for this routine. Well, in my difence I've been feeling a bit sick for the past three days (sore throat, low energy etc.), but I pushed myself today and completed this sweat endless session. :)
Here's the workout breakdown:
1. half burpee with calve raise - 60 reps
2. one leg push up - 60 reps
3. jump lunges - 60 reps
4. one leg dead lift - 30 reps each leg
5. crunches with leg extentions - 60 reps
6. prisoner squat & front kick - 60 reps
7. one leg tricep dip - 60 reps
8. one leg jump knee up - 30 reps each leg
9. chest lift - 60 reps
10. over the chair kick - 30 reps each leg
My time was 38:07 min. I managed all push ups in proper form, so that gives me extra points comparing to Zuzana. ;) I'm quite pleased with the result, though I have approx. 10 min in reserve (I know I could finish it inside 30 min). Have a great week-end everyone, I'll probably do the new ZWOW tomorrow morning, but I'm not sure how I'll feel. I certainly won't do a workout on sunday, because I'm going to a friend's picnic and staying there). If not earlier, I'll see you again on monday. Bye! :)
Here's the workout breakdown:
1. half burpee with calve raise - 60 reps
2. one leg push up - 60 reps
3. jump lunges - 60 reps
4. one leg dead lift - 30 reps each leg
5. crunches with leg extentions - 60 reps
6. prisoner squat & front kick - 60 reps
7. one leg tricep dip - 60 reps
8. one leg jump knee up - 30 reps each leg
9. chest lift - 60 reps
10. over the chair kick - 30 reps each leg
My time was 38:07 min. I managed all push ups in proper form, so that gives me extra points comparing to Zuzana. ;) I'm quite pleased with the result, though I have approx. 10 min in reserve (I know I could finish it inside 30 min). Have a great week-end everyone, I'll probably do the new ZWOW tomorrow morning, but I'm not sure how I'll feel. I certainly won't do a workout on sunday, because I'm going to a friend's picnic and staying there). If not earlier, I'll see you again on monday. Bye! :)
Tuesday, 25 September 2012
Rock it
My leg and knees felt good today, so I decided on completing one of Bodyrock's earliest workouts. This one was posted back in 2009 and was perfect to do it slowly, concentrating on my form. Here's the workou breakdown:
1. one leg jump touch down - 10 reps on each leg
2. one arm push up - 10 reps alternating arms
3. mountain climber kick up - 20 reps
4. maltese sit up - 20 reps
Completed 4 rounds in 21:47 min.
For a while I'll be doing longer workouts, mostly time challenges, I'll slow the pace down a bit and start concentrating on my form. By doing this I intend to improve my posture during the workouts and prevent injuries. This is why I'll be going back to Bodyrock "old school" workouts from 2009 and 2010. And of course I won't let any new ZWOW out. ;)
On a side note I demolished my old PB (30:39 min), on the other hand this was one of my first ever workouts I did when I started working out with Zuzana. That was approx. 2 years ago. :)
1. one leg jump touch down - 10 reps on each leg
2. one arm push up - 10 reps alternating arms
3. mountain climber kick up - 20 reps
4. maltese sit up - 20 reps
Completed 4 rounds in 21:47 min.
For a while I'll be doing longer workouts, mostly time challenges, I'll slow the pace down a bit and start concentrating on my form. By doing this I intend to improve my posture during the workouts and prevent injuries. This is why I'll be going back to Bodyrock "old school" workouts from 2009 and 2010. And of course I won't let any new ZWOW out. ;)
On a side note I demolished my old PB (30:39 min), on the other hand this was one of my first ever workouts I did when I started working out with Zuzana. That was approx. 2 years ago. :)
Friday, 21 September 2012
The trainer who loved me
I'm done. I've nothing more to say. WO breakdown:
1. jump up & star lift - 60 reps
2. James Bond lunges - 60 reps
3. monkey business exercise - 60 reps
4. side crunch - 30 reps each side
5. breakdance push up & knee tuck - 60 reps
My time: 31:10 min. Had to modify last exercise after 20 reps - both feet on the ground. Time wise I beat my old PB, but I did not modify the last exercise back then, so ... I did and did not beat my PB at the same time. But I will, though, when I loose some excess fat. :P Sigh ...
1. jump up & star lift - 60 reps
2. James Bond lunges - 60 reps
3. monkey business exercise - 60 reps
4. side crunch - 30 reps each side
5. breakdance push up & knee tuck - 60 reps
My time: 31:10 min. Had to modify last exercise after 20 reps - both feet on the ground. Time wise I beat my old PB, but I did not modify the last exercise back then, so ... I did and did not beat my PB at the same time. But I will, though, when I loose some excess fat. :P Sigh ...
Wednesday, 12 September 2012
T-Workout #11
First, I'd like to thank tee-w for posting this workout in one of her comments. And second, another thank you to her for commenting at all. :)
I wasn't planning on doing any workouts today (my period started), but then I just put my workout clothes on, warmed up and killed myself with this routine. I had to modify some of the workouts, since I don't have a dip station and Ugi ball, but still managed to incorporate all the muscle groups I should be working in those exercises. Anyway, here's the workout breakdown:
1. plank toe touch & jump squat - 50 reps
2. leg swing/back lunge/knee raise - 50 reps
3. squat on ugi - 50 reps
4. supergirl plank - 50 reps
5. plank 3 way jumps - in/out and forward - 50 reps
6. squat on ugi - 50 reps
7. leg lift & butt lift - 50 reps
8. plank side to side foot touch - 50 reps
9. squat on ugi - 50 reps
My time for this one was 28:45 min. I modified the second exercises for back lunge & knee raise on my pull up bar - let leg swing out, because I don't have enough space to do it. :) And I did regular squats instead of touching Ugi with my butt. Surprisingly I felt it incredibly in my legs and in my shoulders, towards the end in my abs as well. All I can say is, it's a good full body burn. Thanks, tee-w, for putting it together!
Love, M
I wasn't planning on doing any workouts today (my period started), but then I just put my workout clothes on, warmed up and killed myself with this routine. I had to modify some of the workouts, since I don't have a dip station and Ugi ball, but still managed to incorporate all the muscle groups I should be working in those exercises. Anyway, here's the workout breakdown:
1. plank toe touch & jump squat - 50 reps
2. leg swing/back lunge/knee raise - 50 reps
3. squat on ugi - 50 reps
4. supergirl plank - 50 reps
5. plank 3 way jumps - in/out and forward - 50 reps
6. squat on ugi - 50 reps
7. leg lift & butt lift - 50 reps
8. plank side to side foot touch - 50 reps
9. squat on ugi - 50 reps
My time for this one was 28:45 min. I modified the second exercises for back lunge & knee raise on my pull up bar - let leg swing out, because I don't have enough space to do it. :) And I did regular squats instead of touching Ugi with my butt. Surprisingly I felt it incredibly in my legs and in my shoulders, towards the end in my abs as well. All I can say is, it's a good full body burn. Thanks, tee-w, for putting it together!
Love, M
Friday, 7 September 2012
ZWOW #33
Aaaaand I'm back on track with ZWOWs! :) This James Bond spy one was a total killer! XP Here's the workout breakdown:
15 min AMRAP
1. side lunge burpee - 10 reps
2. pulse squat jump - 10 reps
3. James Bond lunges - 10 reps
4. side plank leg lift - 15 reps on each side
I managed to complete 2 full rounds and 12 leg lifts on one side. After the timer went off I completed the last 3 reps on one side and 15 on the other to finish the 3rd round. I must say that I was a bit angry to not being able to finish the third round in time. I was like nooooo, f*ck! and I could see disappointment written all over my face. ;) The hardest for me were those leg lifts - my butt and legs hurt like crazy! I'm not sure, how my legs will be grateful for this tomorrow. I just hope it was not too much for my hurt foot.
And what food and eating well is concerned I'm back in the game! :) As I said before, I'm sick of starting over again. And I'm starting to embrace paleo food choices as a part of my life. :)
15 min AMRAP
1. side lunge burpee - 10 reps
2. pulse squat jump - 10 reps
3. James Bond lunges - 10 reps
4. side plank leg lift - 15 reps on each side
I managed to complete 2 full rounds and 12 leg lifts on one side. After the timer went off I completed the last 3 reps on one side and 15 on the other to finish the 3rd round. I must say that I was a bit angry to not being able to finish the third round in time. I was like nooooo, f*ck! and I could see disappointment written all over my face. ;) The hardest for me were those leg lifts - my butt and legs hurt like crazy! I'm not sure, how my legs will be grateful for this tomorrow. I just hope it was not too much for my hurt foot.
And what food and eating well is concerned I'm back in the game! :) As I said before, I'm sick of starting over again. And I'm starting to embrace paleo food choices as a part of my life. :)
Wednesday, 5 September 2012
ZWOW #18 revisit
Sometimes it's good to revisit some of the workouts, simply to remember, how hard they are. I will never EVER underastimate this one, because it prooved me that I was neglecting my fitness and health. Sedentary lifestyle (especially for the last few months), whirlwind of beneficial and detrimental eating habits (frequent exchanges of ups and downs) and emotions. I'm going through some profound life changes right now and I'm really excited about my new beginning (starting a career as a fitness trainer! yay! :)), but with it comes forming new habits and I'm facing letting go of my current unprofitable habits and embracing quite a few new ones. Especially concerning being fully adult person. No more excuses, leaning on someone else, counting on people to back me up and do things instead of me ... - these kind of questions. I guess it will take some time to adjust to my new role in (my own) life. Working out is amongst things that lift my mood up and give me that extra boost of confidence, hope and positive attitude towards future.
Anyway, the workout breakdown is here, on this link, as well as my old scores. I did not manage to beat my personal best for this one, my current result is 29:04 min. I had to take a looong break between rounds 3 and 4 (about 5 min), and I stopped my timer during that time. I actually intended to quit after the 3rd round, but I'm proud of myself to have pushed through and completed the whole routine.
As I mentioned before, my eating habits went down a bit - 3 days of non-paleo choices. :P It has a bit to do with my PMS (it happens every month), but the excuse still isn't good enough to let go of everything I worked for the past week. I'm really getting sick of starting over and over again. It doesn't get me anywhere and it just shows, how hesitant and indecisive I act at the moment. And lazy. What's my blog's name again? FOCUS and feel free to fly ... I REALLY need to focus ...
Anyway, the workout breakdown is here, on this link, as well as my old scores. I did not manage to beat my personal best for this one, my current result is 29:04 min. I had to take a looong break between rounds 3 and 4 (about 5 min), and I stopped my timer during that time. I actually intended to quit after the 3rd round, but I'm proud of myself to have pushed through and completed the whole routine.
As I mentioned before, my eating habits went down a bit - 3 days of non-paleo choices. :P It has a bit to do with my PMS (it happens every month), but the excuse still isn't good enough to let go of everything I worked for the past week. I'm really getting sick of starting over and over again. It doesn't get me anywhere and it just shows, how hesitant and indecisive I act at the moment. And lazy. What's my blog's name again? FOCUS and feel free to fly ... I REALLY need to focus ...
Friday, 31 August 2012
Burpee burnout
Today I revisited the first ever workout I did when I started doing Zuzana's bodyrock workouts. :) It was approx. a year and a half ago and I remember working out in my room mate's room, because mine was too small. I chose this one as my first, because I thought that it doesn't look as demanding and long as others and it really was a great start to working out regularly. Ahhh, memories ...
Breakdown:
10 minure countdown of the following exercise:
Plank - 2 reptile knee tucks - dynamic push up - jump up = 1 rep
Completed 55 reps in 10 minutes. I am not entirely sure about my previous scores, but it was somewhere near 40 reps. At the time I did not own Gymboss interval timer, so I had to set my mobile phone as a stop atch and check the tome every now and then. That is why I'm not sure how I did - it may have been less than 40 reps, maybe more, the important thing is I got hooked and have been working out since. :)
Now, my own diet challenge is going well, I'm focusing on making good food choices. I will stick to it 'till the end of the week and in the next I will focus on portion controll. I think for me it will be the hardest challenge of all. I know I tend to eat too much at once and then nothing for 4, sometimes 6 or more hours. But for now I'll stick to choosing foods that complement my health and fitness. I must say I really, really like it. :)
P.S.: this picture was taken on this year's holiday in Dalmatia - we had a lovely time! :)
Breakdown:
10 minure countdown of the following exercise:
Plank - 2 reptile knee tucks - dynamic push up - jump up = 1 rep
Completed 55 reps in 10 minutes. I am not entirely sure about my previous scores, but it was somewhere near 40 reps. At the time I did not own Gymboss interval timer, so I had to set my mobile phone as a stop atch and check the tome every now and then. That is why I'm not sure how I did - it may have been less than 40 reps, maybe more, the important thing is I got hooked and have been working out since. :)
Now, my own diet challenge is going well, I'm focusing on making good food choices. I will stick to it 'till the end of the week and in the next I will focus on portion controll. I think for me it will be the hardest challenge of all. I know I tend to eat too much at once and then nothing for 4, sometimes 6 or more hours. But for now I'll stick to choosing foods that complement my health and fitness. I must say I really, really like it. :)
P.S.: this picture was taken on this year's holiday in Dalmatia - we had a lovely time! :)
Monday, 27 August 2012
ZWOW #31
Can I just say OMG! This one made me a bit nauseous at the end. Zuzana, you rock! To make something so challenging and physically demanding out of five elementary exercises ... ouch! And to think I was sure it won't be hard as much as some of her prevoius ones ... wrong! Even though I said I won't be jumping for a while due to my injured ankle, I felt good enough to give it a go. And I am not sorry one bit. :)
Here's the workout breakdown:
1. push ups - 10 reps
2. competition burpees - 20 reps
3. squat jumps - 30 reps
4. mountain climbers - 40 reps
5. sit ups - 50 reps
Completed 3 rounds in 20:35 min. Burpees after push ups were lethal combination for my shoulders as they still felt weak after MyWO #3.
As far as the diet challenge is concerned ... well, yesterday was OK, but day nr. 2 ... I think I need a weekly goal. So this week I am focusing on making sane, sensible and healthy food choices. And cutting down on nuts, cranberries and raisins mix (which I can gulp down tons!).
I'd also like to upload some pics, but I don't own a camera and can't load pictures from my phone on my computer. There IS a live person behind this blog, I just have to find something from my current picture archive and present it here. ;) That's how blogs work, right?
Here's the workout breakdown:
1. push ups - 10 reps
2. competition burpees - 20 reps
3. squat jumps - 30 reps
4. mountain climbers - 40 reps
5. sit ups - 50 reps
Completed 3 rounds in 20:35 min. Burpees after push ups were lethal combination for my shoulders as they still felt weak after MyWO #3.
As far as the diet challenge is concerned ... well, yesterday was OK, but day nr. 2 ... I think I need a weekly goal. So this week I am focusing on making sane, sensible and healthy food choices. And cutting down on nuts, cranberries and raisins mix (which I can gulp down tons!).
I'd also like to upload some pics, but I don't own a camera and can't load pictures from my phone on my computer. There IS a live person behind this blog, I just have to find something from my current picture archive and present it here. ;) That's how blogs work, right?
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