Today I revisited one of older Zuzana's bodyrock workouts. It was short, but right now I can feel my back continually producing drops of sweat. :) Great one!
Workout breakdown:
6 rounds 10/30 intervals for exercises 1, 3 and 5, 5 reps for nr. 2 and 4.
1. plank jump & reptile - 16, 15, 14, 12, 12, 12
2. diamond push up
3. leg lift & toe touch - 13, 12, 10, 11, 9, 9
4. reverse push up
5. ricebag sumo squat & leg lift - 19, 18, 14, 13, 13, 14
Used 6 kg in my bag, 2 kg more than the last time I did this workout, and I managed to beat my old score by a lot. :) Happy with that!
I noticed that this workout's video was removed from youtube. I'm sorry, but WTF?!?!?!?! How can I check, if I'm doing the exercise properly, if there's no video that shows the flow of exercises. There are pictures, yes, but I'd still like to see Zuzana do it. This way I get full picture of how I should do things. Alas, I guess I'll just have to adapt to new weird stuff BR's been doing lately. Hmmm .... :/
Sunday, 24 June 2012
Saturday, 23 June 2012
ZWOW #23
Burpee torture? Definately! I was dying throughout this one. I may contribute a part of my struggles to eating sweets and other unwanted stuff yesterday. Despite that I still had a great sweat session. ;)
Workout breakdown:
1. yoga burpees - 5 reps
2. ab splitters - 5 reps
3. burpees - 50 reps
4. air squats - 100 reps
I completed 2 rounds in 21:39 min. I thought I could do it faster and I know I could, but this was the best I could pull out of the routine today. My thighs were really burning, even during burpees. I'm definately revisiting this one sometime soon ... :)
Workout breakdown:
1. yoga burpees - 5 reps
2. ab splitters - 5 reps
3. burpees - 50 reps
4. air squats - 100 reps
I completed 2 rounds in 21:39 min. I thought I could do it faster and I know I could, but this was the best I could pull out of the routine today. My thighs were really burning, even during burpees. I'm definately revisiting this one sometime soon ... :)
Thursday, 21 June 2012
FU fat ass workout and BR downfall
First, I'd like to say that I've never seen Bodyrock go this low - "FU fat ass"?!?! Blocking any kind of crititcism, even if it's just questioning about the way BR's going. More and more aggression appearing in posts on the site (get off your ass etc.), and today I saw "%$cking KILLER" written in one of Lisa-Marie's FB posts. Besides that, she started shouting and roaring during her workouts. On top of it all, posts on the site are so sloppy, they don't even bother changing the workout time - it's always 12 minutes long - timer settings are often wrong and sometimes exercises are missing from workout breakdowns. In spite of all that they promise a "better site" and "supporting community". Am I missing something?
I stopped feeling as part of BR community a long time ago. People that are OK with "effing attitude", shutting different minded down and aggressively forcing their brand no matter what, are not good enough for me. I like to share my opinion and listen to others', suppressing it is, in my opinion, very stupid thing to do. You can't learn a thing and you can loose people's affection. BR certainly lost mine.
However, I still do some of the workouts, especially Zuzana's old ones, and ones I find challenging. This one I found very challenging. Here's its breakdown:
48 rounds 10/30 intervals
1. elevated cross ankle push ups - 15, 7, 10
2. knee hugs - 19, 13, 15
3. squat & press - 12, 9, 11
4. clean & press - 9, 7, 9
5. bicycle - 16, 11, 14
6. jump lunges - 27, 17, 23
7. bicep curls - 14, 10, 12
8. side crunches (L) - 22, 17, 20
9. side crunches (R) - 18, 17, 20
10. tricep dips - 22, 15, 19
11. mountain climbers - 72, 70, 58
12. burpees - 6, 6, 4
13. squat & press - 9, 8, 8
14. ricebag sit ups - 6, 7, 7
15. jump lunges - 22, 16, 16
16. forward/backward squat jump - 12, 14, 14
I used 5 kg in my ricebag and had to take a short break after two rounds. That definately improved my performance in third round (for a while at least ;))It was not easy doing this one with 30 degrees Celsius outside and no air conditioning. Phew!
I stopped feeling as part of BR community a long time ago. People that are OK with "effing attitude", shutting different minded down and aggressively forcing their brand no matter what, are not good enough for me. I like to share my opinion and listen to others', suppressing it is, in my opinion, very stupid thing to do. You can't learn a thing and you can loose people's affection. BR certainly lost mine.
However, I still do some of the workouts, especially Zuzana's old ones, and ones I find challenging. This one I found very challenging. Here's its breakdown:
48 rounds 10/30 intervals
1. elevated cross ankle push ups - 15, 7, 10
2. knee hugs - 19, 13, 15
3. squat & press - 12, 9, 11
4. clean & press - 9, 7, 9
5. bicycle - 16, 11, 14
6. jump lunges - 27, 17, 23
7. bicep curls - 14, 10, 12
8. side crunches (L) - 22, 17, 20
9. side crunches (R) - 18, 17, 20
10. tricep dips - 22, 15, 19
11. mountain climbers - 72, 70, 58
12. burpees - 6, 6, 4
13. squat & press - 9, 8, 8
14. ricebag sit ups - 6, 7, 7
15. jump lunges - 22, 16, 16
16. forward/backward squat jump - 12, 14, 14
I used 5 kg in my ricebag and had to take a short break after two rounds. That definately improved my performance in third round (for a while at least ;))It was not easy doing this one with 30 degrees Celsius outside and no air conditioning. Phew!
Tuesday, 19 June 2012
Hot right now
Today I revisited one of Bodyrock older workouts, I believe it was posted in january. It was beasty, considering that it was 30 degrees outside and that I haven't been using jump rope regularly for the past few months. However I did manage to beat my old personal bests, but I definately have room for improvement in jump rope jumping and push ups (going deeper). Here's the workout breakdown:
24 rounds 10/30 intervals. I started with jump rope and finished with push ups - switched exercises.
1. high knees with jump rope - 80, 68, 60, 62, 60, 50, 63, 65, 54, 43, 52, 47 (in between exercises)
2. burpee jump tuck - 8
3. jump lunge - 18
4. reptile push up - 11
5. 10 high knees & 10 mountain climbers - 3
6. side burpee knee to elbow jump tuck - 5
7. push up side plank lift - 7
8. side crunch (R) - 17
9. side crunch (L) - 13
10. star jump - 16
11. single toe touch - 18
12. squat jump - 16
13. half burpee with push up - 10
Even though my jump rope high knees scores aren't very good, I still maanged to beat my old personal best by 6 jumps. :)
24 rounds 10/30 intervals. I started with jump rope and finished with push ups - switched exercises.
1. high knees with jump rope - 80, 68, 60, 62, 60, 50, 63, 65, 54, 43, 52, 47 (in between exercises)
2. burpee jump tuck - 8
3. jump lunge - 18
4. reptile push up - 11
5. 10 high knees & 10 mountain climbers - 3
6. side burpee knee to elbow jump tuck - 5
7. push up side plank lift - 7
8. side crunch (R) - 17
9. side crunch (L) - 13
10. star jump - 16
11. single toe touch - 18
12. squat jump - 16
13. half burpee with push up - 10
Even though my jump rope high knees scores aren't very good, I still maanged to beat my old personal best by 6 jumps. :)
Monday, 18 June 2012
550 rep fat massacre
Today I decided on doing Zuzana's bodyrock classics - 550 rep fat massacre. I have to tell you that I was melting at the end of it. My goal was to beat my old personal best but before I trust you with my results, here's the workout breakdown:
1. backward lunge kick up - 25 reps on each leg
2. walk over push up - 50 reps
3. mountain climbers - 50 reps (each switch counts as one)
4. sumo squat knee up - 50 reps
5. one leg bridge leg lift - 25 reps on each leg
6. side to side squat & leg lift - 50 reps
7. one arm tricep push up - 25 reps on each arm
8. star crunch - 50 reps
9. diagonal touch down - 25 reps on each side
10. side plank lift - 25 reps on each side
11. one leg wall sit - 25 reps on each leg
Finished in ..... drums .... 25:22 min, approx. 6 min better than my personal record! Yaaaaaayyy!! :) SO happy with my achievement today!
In the evening I am going to a ceremony to get my degree and then I can FINALLY say bye bye to the Faculty of Arts! This deserves another yaaaaayy! :))
1. backward lunge kick up - 25 reps on each leg
2. walk over push up - 50 reps
3. mountain climbers - 50 reps (each switch counts as one)
4. sumo squat knee up - 50 reps
5. one leg bridge leg lift - 25 reps on each leg
6. side to side squat & leg lift - 50 reps
7. one arm tricep push up - 25 reps on each arm
8. star crunch - 50 reps
9. diagonal touch down - 25 reps on each side
10. side plank lift - 25 reps on each side
11. one leg wall sit - 25 reps on each leg
Finished in ..... drums .... 25:22 min, approx. 6 min better than my personal record! Yaaaaaayyy!! :) SO happy with my achievement today!
In the evening I am going to a ceremony to get my degree and then I can FINALLY say bye bye to the Faculty of Arts! This deserves another yaaaaayy! :))
Friday, 15 June 2012
ZWOW #22
In the video Zuzana said that this workout was evil. She was right! OMG, my shoulders are DEAD! ;)
Workout breakdown:
- on the minute burpees - 4 reps (do 4 burpees every minute of the workout)
1. chair jumps - 30 reps each side
2. chair push ups - 30 reps (these were total killers)
3. tricep dips - 30 reps
4. sumo squat jumps - 30 reps
5. RDL squat twist - 30 reps
I managed it in 16:49 min. Afterwards I did 10 min of interval skipping (10/20).
There was quite a lot of people asking, how to know, when to start doing burpees - watching time, working out along with Zuzana etc. Well, I solved the problem by setting my Gymboss for 25 rounds one 1 minute interval (it beeped at exactly one minute everytime one round was over) and just stopped it, when I finished. That said, there was some calculation required at the end, but it was easy. I stopped mine and it showed 8 rounds remaining and 11 seconds 'till the end of the round. Every round was one minute long, so I just deducted 8 rounds from 24 (because when you start your timer, it immediately shows one round less, but counts round "0" at the end) and got 16 min. 11 seconds of the current round remained, so I deducted them from 60 seconds (= 1 min) and got 49 seconds I spent doing the last few moves. It might sound complicated, but it's logical and easy. ;)
You are more than welcome to tell me, how you solved the problem with tracking time.
Workout breakdown:
- on the minute burpees - 4 reps (do 4 burpees every minute of the workout)
1. chair jumps - 30 reps each side
2. chair push ups - 30 reps (these were total killers)
3. tricep dips - 30 reps
4. sumo squat jumps - 30 reps
5. RDL squat twist - 30 reps
I managed it in 16:49 min. Afterwards I did 10 min of interval skipping (10/20).
There was quite a lot of people asking, how to know, when to start doing burpees - watching time, working out along with Zuzana etc. Well, I solved the problem by setting my Gymboss for 25 rounds one 1 minute interval (it beeped at exactly one minute everytime one round was over) and just stopped it, when I finished. That said, there was some calculation required at the end, but it was easy. I stopped mine and it showed 8 rounds remaining and 11 seconds 'till the end of the round. Every round was one minute long, so I just deducted 8 rounds from 24 (because when you start your timer, it immediately shows one round less, but counts round "0" at the end) and got 16 min. 11 seconds of the current round remained, so I deducted them from 60 seconds (= 1 min) and got 49 seconds I spent doing the last few moves. It might sound complicated, but it's logical and easy. ;)
You are more than welcome to tell me, how you solved the problem with tracking time.
Monday, 11 June 2012
ZWOW #19
After a two day break and picnic-based nutrition ;) this, my dears, was the way to start a new week! Ooooh, my butt! NOW I understand Zuzana, when she says that by doing one leg squats you can feel your butt getting tighter. I did not believe it, but I don't have any reason not to believe it anymore. It's definately true. ;) Although I did almost all pistols chair assisted, I got some serious sweatting and butt-firming treatment, undoubtedly. ;)
On to the workout breakdown:
There are 5 rounds of the following exercises:
1. water bottle clean - 10 reps
2. pistol squats - 10 reps each leg
3. water bottle push ups - 10 reps
4. Russian twist - 10 reps per side
5. hip twist - 10 reps per side
6. hollow rock - 10 reps
I did it in 25:20 min. As I said, I had to modify pistols, helping myself on the way up with a chair. I also split them to 5 reps on each leg twice.
In a sense I am proud of myself, because every workout that includes pistols intimidates me. They seem very demanding to me and I know I am going to struggle with them. But I can feel my legs getting stronger and I may even enjoy them someday. This, of course, is currently a part of a distant future.
However, the greatest part of finishing this one, is feeling of victory. Now I can continue my day with one small victory behind me. :)
On to the workout breakdown:
There are 5 rounds of the following exercises:
1. water bottle clean - 10 reps
2. pistol squats - 10 reps each leg
3. water bottle push ups - 10 reps
4. Russian twist - 10 reps per side
5. hip twist - 10 reps per side
6. hollow rock - 10 reps
I did it in 25:20 min. As I said, I had to modify pistols, helping myself on the way up with a chair. I also split them to 5 reps on each leg twice.
In a sense I am proud of myself, because every workout that includes pistols intimidates me. They seem very demanding to me and I know I am going to struggle with them. But I can feel my legs getting stronger and I may even enjoy them someday. This, of course, is currently a part of a distant future.
However, the greatest part of finishing this one, is feeling of victory. Now I can continue my day with one small victory behind me. :)
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