Warm Up, Tabata: Jump Rope
Blogilates: Amazing Upper Back & Leg Stretches
15-lbs dumbbells for all Squat variations
Circuit: This routine was play of this other routine I did back in July 2013, lots of squats and lots of pushups. I did a set of squats (a different variation on each round, as shown above) in between sets of pushups. My time for each rounds was 11:07 mins, 14:47 mins and 15:34 mins, respectively. I took a water break (~2-mins) between rounds.
The moves: For the Squats & Lift and Pliés, I placed the dumbbells on top of my shoulders. For the Uneven Squats, I held a single dumbbell with both hands in front of my neck/chest. For the Climbers and Kicks on some of the pushups, left + right = 1 rep.
So, how did that felt? Exhausting. By the end of round 2, my arms were starting to feel tight and I was having real trouble catching up with my breath. And the struggle only got more intense throughout Round 3. By then I was feeling it everywhere: arms, core, butt, legs, heart rate, breath. All of it. I was forced to take plenty of breaks then because, as you know, puking is not my workout priority. On the upside, my arms and legs felt all shaky and tingly when it was over. Which is good. Let’s see how I feel tomorrow!
Warm Up, 3-min AMRAP
ZWOW #42 (4 rounds)
10 Competition Burpee to Tuck Jump
20 Low Jacks
20 Strict Mountain Climbers
10 Commando Pushups
20 Knee Hugs
25-lb dragging weight on Spider Drags
10-lb dumbbells: Reverse Dunk Sit Ups
ZWOW: This one felt more like a cardiovascular/upper body challenge combo, which was what i was counting on. My time for 4 rounds was 19:29 mins. My goal was to do it under 20 mins. I barely did it, but I did it. *fist pump*. I kept my water breaks shorts through the ZWOW (sip-and-go short, again) and took the longer rest (3-mins) after I was done with the 4 rounds.
I moved on to the sets after that. For the Spider Drags (which is one of my favorites!) I just put a bunch of dumbbells inside a box and use the weighted box as my “dragging” weight. This move is super challenging. I love it for it. My obliques are totally sore from yesterday’s side bends, so that made it more challenging. But anyway, for the Reverse Dunk, I used dumbbells instead of a Med Ball. And then when I INTENDED to do the “Dunking” motion (like an overhead tricep extension), my arms sort of refuse to…which was hilarious. *awkward silence*. My arms were pretty done. And I should have gone for lighter weights, but those were piled up in the freaking box for the Spider Drags! Ha. (Bear with me.) So I sucked it up with the 10’s and took all sorts of breaks until I got those 10 reps in. Crazy.
Warm Up, Tabata | Jump Rope
Circuit (3 rounds)
15-lb dumbbells: one for the Windmill Squat Press / two for the Single Leg Squats
Circuit: Kudos to me for actually doing something today! I wasn’t exactly in the mood to workout, but also kinds of wanted to do Single Leg Squats for some reason…(I’m weird)… so picked the rest of the moves based on that.
After 3 rounds of that, I went old-school with Blogilates with Inner Thigh Insanity (still insane) and Serious Standing Pilates (mainly to work on my balance).
Warm Up, 3x
Circuit (4 rounds)
10-lb dumbbells: Preacher Curls and Bent Over Rows
Circuit: This set of exercises focus on upper body & core. I wasn’t rushing the movements, focused on form rather than time. It wasn’t kill-me-now intense but it still felt challenging everywhere I intended to. For the Split Leg Pushups, I alternated which leg I was lifting and crossing under per round (right, left, right, left) and when I did the “crossunder”, I totally supported my leg on the ground. I tried to leave it hovering like Jillian shows on the link and almost pulled a muscle. Ha. The only major water break I took after completing Round 2 for 90-secs.
I finished with a short Blogilates video for abs that, foolishly, I wasn’t expecting to feel as much as I did. Woah. And then I ATTEMPTED to do some yoga. I suck at yoga, guys. A LOT. Doing yoga makes me feel more awkward than I already am and it is never feels relaxing. It always feels more like power yoga when I do it. But I’m trying to do more yoga, so… This video was more advance that I should even be looking at (ha!), but I (hilariously) tried to do as much as I could and stuck to the modifications. [In other words: no headstand.]
Circuit (3 rounds)
+ 1 additional set of 10 Deadman Burpees at the end
Blogilates: Saddlebag Shaver
Song Challenge: Atomic Crunch to Young the Giant’s “My Body”
Blogilates: Amazing Upper Back and Leg Stretches
15-lb dumbbells: Squat & Reach and Walking Lunges
Circuit: Took me around 22:27 mins to complete 3 rounds, water breaks included in that time. I kept my water breaks to 1-min after each round. Um, now that I’m finished and I’m showered and writing this, I feel like maaaybe I should have done 4 rounds? But, you know, when I was actually doing the THING, the thought never crossed my mind. It was pretty good as it is, though…just that maaaybe I could have pushed for another round. If you do this, see how your feeling. Either way, the fact that I’m even having this thought right now confirms my muscle endurance is currently way higher than my cardiovascular endurance. AND I HATE IT. *sulks*
Warm Up, AXFit: Fit City Workout | LEGS
Pumps & Iron: Jump Rope Workout
5 rounds total, 1-min break between rounds
1-min Weighted Plié Squats
1-min Leg Lifts to Butt Lifts
1-min Kettlebell Swings
1-min Cheek-to-Cheek Plank
1-min Jump Rope
15-lb dumbbells: two for Plié Squats / one for DB Swings
Pumps & Iron. Awesome blog. First time doing of her routines. I decided to set my timer as she did —30 rounds of 1-min— so I wouldn’t be tempted to take longer breaks between rounds. Which is exactly what would have happened. Let’s be honest. For the Pliés, I held the dumbbells on my shoulders, and I’m so glad these were the first move on each round because it was quite challenging to get through a full minute round of those. For the Leg Lifts to Butt LIfts, I tried not to use my momentum at all, so I went for control instead of speed/rep count. For the Swings, I used one of the dumbbells. For the 1st round I did regular Dumbbell Swings, and the other 4 rounds as Single Arm Dumbbell Swings. For the Plank Twists, left + right = 1 rep.
Pliés: 17 / 11 / 10 / 10 / 10 = 58 reps total
Leg Lift to Butt Lift: 9 / 9 / 10 / 8 / 8 = 44 reps total
DB Swings: 25 / 25 / 26 / 23 / 20 = 99 reps total
Plank Twists : 30 / 23 / 21 / 20 / 20 = 114 reps total
Jump Rope: 468 jumps total
Let me tell you, by the third round my core was fired up! Sweet mother of burning Jesus. So, that was pretty awesome, but my favorite part of the workout was the stretching. I was glad when it was over.
Warm Up, Tabata | Jump Rope
Pyramid format: 5-10-15-10-5
Superman to Plank
10-lb dumbbells: Bulgarian Squats (ZWOW #3) and Goblet Squats
First, YES! I suck at consistency. Let’s move on to more interesting things. Like the ZWOW. My time was 27:22 mins. I shouldn’t even have to say that this time, compared to my previous times, is RIDICULOUS…but I guess I just said it. [Let it out, Joan, let it out. Meh.] On the upside, I really felt this in my legs and my heart rate was going throughout. I followed the ZWOW with some Blogilates. Goodness gracious, I certainly felt THAT as well. When Cassey moved to those Side Plank Leg Lifts, I kind of had to pause the video and figure out do even do them by that point. I finished with a Tabata of Goblet Squats. Did 44 reps total of those.
I plan to include more Jump Roping into my workouts and see if it helps me regain my FORMER cardiovascular endurance much faster. That’s the plan. We’ll see. I just need to find a way to actually keep up with my plans. This can’t continue. It won’t.
Warm Up, 3-min AMRAP
ZWOW #20 (3 rounds)
20 Side Lunge Hops
10 Forward/Backward Burpee
10/10 Bulgarian Squat Hops
10 Alternating Double Bridge
10-lb dumbbells: Weighted Squats
ZWOW: My time was 16:18 mins…which wasn’t completely horrible.
I went (relatively) easy on the core because it’s still sore from Tuesday. [I told ya! Love that Extended Crunch on the Ball. It’s awesome.] My rep count for the sets of weighted squats was 25 reps (set 1), 24 reps (set 2) and 24 reps (set 3). I tried to go back and down on squatting position until my weights touched the floor on each rep. I took a ±2-min break after each set of Tricep Dips, before starting every set of squats.
Warm Up: 500 Jump Rope Skips
10 Toe Touch Burpees
10 Alternating Roll Back Pistols (*)
10 Kick Through Pushups
10 Ninja Tuck Jumps (*)
10 Ab Splitters
10 Tuck Jump Pistols (*)
10 Kick Ups (5x) to Breakdance Pushups
10 Squat Jump to Side Kick
10 Dive Bomber Pushups
10 Competition Pushup to Power Skip
Warm Up: 500 skips in 4:41 mins
ZWOW: I got a little creative with the moves that included Pistols and Ninja Jumps because I can’t do them. My time overall was 29:31 mins. I wasted a bit of time finding enough space to be able to do certain moves, but since I used that time to freaking BREATHE I kept it in the timer going.
After that, I kind of improvised a little and picked out 3 random Blogilates Challenges videos and did as much as I could of them. Stretch and out!
ZWOW 59 (3 rounds)
10 RDL Pushups
20 Around the World for Core
20 Reverse Lunge Chop
20 Cross Body Mountain Climber combo
30 Side Skips
15-lb dumbbell: Around the World and Reverse Lunge Chop
Alright. First workout of 2014. Back to the fun stuff. I have EVERY intention to take my workout consistency more seriously, so if you don’t see me posting, feel free to scold me (just a little) over a message.
ZWOW: My tme for 3 rounds was 30:59 mins, using a 15-lb dumbbell. I did the Side Skips minus the BOSU ball because I don’t own one. Um, my time was not the best, but well…ugh…we’ll get there. I felt this ZWOW literally all over my body, so that was good.
I took a 3-min water/breathing break after that, and moved on to do 3 sets of a couple of moves.The Bonsai Booty is pretty straight forward. For the Up/Down Plank to Frogger combo, I did 2 Up/Down Plank reps (going up with the right arms, then going up with the left one) for each of the 10 reps of the combo. So, one rep of that combo looked like this: 1 Up/Down Plank (left) + 1 Up/Down Plank (right) + 1 Frogger. [I promise, it is easier to actually do it than it is to make sense out of my description.] I took breaks 2-mins breaks between sets. Then, stretching! New stretching video. Despite the video’s title, I don’t know how much “chilling out” I did while doing those poses. That was one awkward “chilling out” experience. That was WORK.
Warm Up | Tabata, 4 mins: Jump Rope
10 Competition Burpees between each set of moves
20 Dumbbell Swings (R) *
20 Dumbbell Swings (L) *
20 Reptile (CrossFit) Pushups
20 Side Crunches (R)
20 Side Crunches (L)
20 Strict Mountain Climbers
20 Alternating Curtsy Lunges *
20 Side-to-Side Sumo Squats *
20 Knee Hugs
20 Plank Spiders
20 Lunge Press (R) *
20 Lunge Press (L) *
5 Jump Squats
10-lb dumbbells: ZWOW 49 (moves with the asterisk)
My workout consistency has been all over the place since summertime, but I still wanted to finish off my workout year with this routine. I did it last year. Back then, my time was 29:23 mins (using 10-lb DBs and getting over the flu). TODAY my time was 42:05 mins. Which is a good 13 mins over my time last year. Yikes. Honestly, I’m glad I didn’t die or felt like quitting as I was doing it, but it’s kind of awesome to see the place I was last year at this very point in time…even if I’m not necessarily there at the moment. I didn’t felt like doing much else after the ZWOW because I had very little energy left in me. So yeah, I’m ready for this year to be over. I really never get “excited” over New Years, but I’m kind of ready and optimistic about 2014. I still wouldn’t call what I’m feeling “excitement”, but hey, the point is I’m over 2013. Get out of here, dude.
Part I: ZWOW 53 (4 rounds)
20 Jump Squats
2 sets of 15 Side Lunge Hops
10 Cross Legged Pushups
10-lb dumbbells: Side Lunge to Cursty Lunge
Guys. I won’t even. I won’t even. I’ll spare you the excuses.
Part I: I figured that if I ever want to get back on track (for real), I should just try to do more ZWOWs. Because it’s easier that way. You just pick one and move on to do it. So, I picked this one. This one is mostly body weight work and there’s an isometric/stretching move at the end of every set. Whenever that happen, I held those for 10-secs each. My time for the 4 rounds was 18:45 secs. WHICH is really not that bad. It still the longest it has taken me o complete this routine (by, like, 3 full minutes) but it still wasn’t as bad as I thought it was going to be. I’m pleased I managed to keep it under 20 mins. So then I was dead. And I did Roll Ups while squeezing my Stability Ball with my ankles for the entirety of a song. The Ball squeezing —um, awkwaaard— felt REALLY good on my inner thighs.
Part II: The reason I split this routine into Part I and Part II (like a freaking film adaptation of a YA series) is because i took a HUMONGOUS break between Part I and II. Guilty. I didn’t plan to, but that’s what happened. Just being honest. But no worries, once I started doing these set, my heart rate caught up pretty quick. Also, I was surprise by the Forearm Press of the second move. It isn’t as easy as it looks. It was kind of tricky. Especially when you keep slipping on the mat. But that was good.
Warm Up, 3x
AMRAP: I used the moves from this Fitness Magazine/Bret Hoebel collab. I kinda love Brett Hoebel. For reasons. Lots of them. Anyway, THIS KILLED ME. I felt it more in my legs than what I initially anticipated, and my heart rate was up there for the 15-minutes. It was a good mix of strength training/cardio. I went into it with I’M GOING TO KILL THIS mentality, and then it kind of kicked MY ass in return…but I guess that’s the way that things are going lately. I did 2 rounds + 17 rounds, and completed the third round after the buzzer. Tip: Try out the moves for a few reps before starting the AMRAP, so you can get familiar with the movements and don’t lose time figuring stuff out once the timer starts going. The moves are pretty fun. My favorite was probably the Sit Up to Half-Handstand… except my version, well, I don’t know what my version was, BUT IT WAS A VERSION OF IT!
I moved on to TOUGH LOVE Handles from Blogilates and died again. [Man, that workout is challenging!] I tried to keep up as best as I could. Then, I finished with 3 sets of Surfer Pop Ups (kind of in slow motion because I was BEAT by then) and Ball Passes for the abs (which also KILL).
Warm Up (3 rounds)
Circuit (3 rounds)
10-lb dumbbells: 1 for the Getup Plank / 2 for the Deadlifts
15-lb dumbbell: Row and Twist
12-lb dumbbells: Pullovers
My quads are still on fire from the last workout, so I tried to stay away from moves that targeted the quads too much. This routine was a little bit less intense than usual, but still challenging. The goal was to keep the workout momentum going.
Circuit: The circuit itself target core (obliques, for the most part), arms and shoulders. I could have gone heavier on the Deadlifts, if it wasn’t for the “goalpost” twist on the variation I did. I’ll make a point to do standard Deadlifts this upcoming week. This was my first time trying to do the Turkish Getup Plank. It was…interesting. I tried to go for the 15-lb dumbbell on that one. I did like a couple of wobbly reps before I went for the 10s. I was THAT wobbly. [Better safe than a dumbbell on your head.] There’s no way I could have completed 3 rounds of 10 reps with the 15s. Even with the 10s, at some point I had to split the reps on the Getup Plank into two sets of 5 each ‘cause ddumbbell up. Worked the booty and hamstrings with some Blogilates and then finished with 3 sets of Pullovers (favorites!), 8 reps per set, ‘cause I’m still building up and I’m still feeling my biceps from Thursday. So, you knows, those 8 reps sets are getting the work done.
Warm Up (3 rounds)
Circuit (3 rounds)
10 reps per exercise
25-lb “dragging” weight on Spider Drags
15-lb dumbbells: Plié Squats and Goblet Squats
12-lb dumbbells: Bicep Curls
I’d been meaning to do the routine you see here today for the past 2 weeks or so. And failing. I think it’s fair to say that I’m still in some kind of workout funk, but hey, here’s to getting it over it! No dwelling. I DID IT!
Circuit: Again, I decided to keep my weights as if I hadn’t been MIA for the past months (because I’m delusional), which means that I was certifiably dying and in the needs of LOTS of breaks throughout the entire circuit. Hell, the warm up itself wiped me out quite a bit. So that’s where I am at right now. For the Spider Drags, I used a box and put weights inside until it was 25-lbs heavy. I did the Up & Down Plank move and then dragged the box to the opposite side. The squats were the toughest part of the THING, though, because my heart rate skyrocketed on those. [10 reps were enough for what I was doing, but if you can handle more weight and/or more reps, suit yourself!] My approximated times for each round were: 8 mins (R1), 9 mins (R2) and 11 mins (R3). AND I took water breaks between rounds. Because I
needed wanted to. *shrug*. Oh, whom am I kidding?! I needed the breaks! My Bicep Curl sets were self-admittedly hilarious. I BARELY got to 8 reps per set. Ha. But that’s alright.
The most challenging part of getting back into fitness after a long break is coming to terms with the fact that you can no longer do the things you were able to do months ago, and then having the patience to build up to that point again. So, while I get myself back to where I was, hellz yeah I’m going to take as many breaks as I need to. Because puking is no fun and bad form isn’t either. We’ll just have to deal as best as we can. Right? Right.