Posts tagged BodyRock
Just be amazing! Every day!
TGIF workout again!
Today a BodyRock workout and some abs! I wanted to do a Tough Mudder workout, but I’m in a hurry. I did this one before, but it still sooo challenging. Enough room to improve!
Set your interval timer to a stop watch complete as many repetitions of the following exercises as you can – You will complete the following Circuit 6 Times Through.
1) 50 x High Knee Skips
2) 10 x Burpees
3) 10 x Squats – Using the pink Sandbag
4) 10 x Straight Abs
I did it in 13:08.1! Not bad eh!? Last time I did in 13:27:something
After that 12 ab exercises, each one 30 seconds, no rest between the exercises!
1. 90 degree bend crunches
2. Left lifts
3. High reaches
4. V-ups
5. Bicycle crunches
6. Shovels
7. Side crunches left side
8. Side crunches right side
9. Scissors
10. V-touches
11. Total body crunches
12. Turtles
Wow, do I feel my abs!
Thursday workout!
Wow, I’m exhausted! Today I did the Teeny Bikini workout. I did both the burn and sculpt part. Instead of a ugiball, I used my 3kg medicine ball.
Burn part:
Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following circuit 3 times through.
1) 1/2 Burpee, Star Jump, Burpee – Using the Ugi ball 14/13/13
2) Elevated Push Ups & Tricep Dips – Using the Ugi ball & the BodyRock Equalizeror Dip Station 7/6/7
3) Sumo Knee Touch & Front Raise & Squat – Using the Ugi ball 11/12/13
4) Wide Leg’s Touch Toe Abs – Using the Ugi ball 20/23/22
Sculpt part:
1) Low Squats – Using the Ugi ball 27
2) Punch Abs 18
3) Touch Ball Squats – Using the Ugi ball 35
Wednesday workout!
Monday I did a ZWOW workout. My body is still sore. Yesterday I did some yoga just to loosen it up a bit. Today time to rock, to BodyRock!
I just finished the Your best body ever workout! It was pretty intense. Am I the only one who just hates those Pike Mat Jumps?
Burn part two rounds:
1) Push Up, Touch Toe & Jump Burpee 7/6
2) Pike Mat Jumps 40/55
3) Swing, Lunge & Knee Lifts – Using the BodyRock Equalizer or Dip Station 8,5/9,5
4) Push Up, Touch Toe & Jump Burpee 6/7
5) Pike Mat Jumps 55/55
6) Plank, 2 Jumps & Bag Drag – Using the pink Sandbag 6/5,5
7) Tuck Abs 18/20
8) Hanging Knee Raises – Using the Pull Up Bar 14/22
Sculpt part:
1) Bicep Curl & Shoulder Press – Using the Weights 10
2) Shoulder Press – Using the Weights 12
3) Round the World – Using the Weights 13
4) Upright Row – Using the pink Sandbag or Weights 13
The sculpt part was killing! I used the same weights I used Monday, my poor arms. But eh… No pain, no gain! Building me some killer arms! Booyah!
TGIF workout
Today again BodyRock; The Sweat Hard Play Hard workout. I only did the burn part, because my back is a bit sore for the last couple of days. And the exercises of the sculpt part seem quite hard for my back. Instead of that I did 6 ab exercises 10 reps each without any breaks. I feel it now.
1) Touch Downs 63/58/63
2) 10 Crab & 10 Mountain Climbers 4,5/4/3
3) Push Up, Burpee & Toe Touch (Alternate between Left & Right ) 6/7/5
4) Sanbag Shoulder Lift & Side Lunge (Alternate Between Left & Right ) – Using the pink Sandbag 15/18/17
Ab part these are actually the first 6 exercises of an Amanda Russell routine:
1) Leg bend crunches
2) Leg lifts
3) High reach
4) V-ups
5) Bicycle crunches
6) Shovels
Saturday and Sunday no tough workouts for me. Only yoga, yoga, yoga… My body screams for it! I worked my butt off this week! And I didn’t eat that bad! :-D
Wednesday workout
And again a Bodyrock workout. This time I did the Knockout Summerbody workout! I only did the burn part and half of the ab part. My abs were still sore of the Tuesday workout.
1) Switch Lunge & Woodchop – Using the Ugi ball 17/15
2) Diagonal Knee Raise – Using the BodyRock Equalizer or Dip Station 21/22
3) Power Jump, Push-Up & Toe Touch 7/7
4) Pike Mat Jumps 34/34
5) Pike Press & Knee Tuck 12/10
6) Leg Swing, Back Lunge & Knee Lifts – Using the BodyRock Equalizer orDip Station 8/8
Ab part (I only did half of it)
1) Side Plank Leg Lift – Using the Ugi ball – Left Side
2) Ab Circle Holds – Alternate Circle Direction – Using the pink Sandbag
3) Side Plank Leg Lift – Using the Ugi ball – Left Side
4) Ab Circle Holds – Alternate Circle Direction – Using the pink Sandbag
This was also pretty intense. Maybe I shouldn’t be doing these two in a row.
Tuesday workout
Yes, finally. A small update on my workouts. Tuesday I BodyRocked the place! I did the Hit your climax workout. With their new challenge they split in a burn, sculpt and flow part. I did only the first two parts.
1) Touch Down’s 59/58/55
2) Spider Push-Ups 20/17/17
3) Tuck Abs 21/23/22
4) Hanging Knee Raises 14/23/21
The second part I used (for me) heavy weights and did 10 reps for each exercise. It was pretty intense. Wow!
1) Bicep Curl & Press
2) Shoulder Press
3) Squats
4) Triceps
5) Round The World
6) Upright row
7) Bent Over Row
8) Abs
You really should try this one! It just rocks!
Saturday Workout!
My allergies drained all my energy yesterday, probably slept the whole evening and night and woke up being way too exhausted. Still feel drained, but I really want to workout. Well, we’ll see how it goes. Better a little workout, than no workout at all!
Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following Circuit 3 time through.
1) Plank & Leg Jumps – Using the Ugi ball 46/31/29
2) 10 High Knees & 10 Forward Kicks 3/3/3
3) Woodchop, Roll & Jump – Using the Ugi ball 6/8/7
4) Push Up, Burpee, Forward & Backward Jumps – Using the Ugi ball 4/5/5
Some extra abs:
Set your interval timer to 10 Seconds rest & 50 Seconds work. Complete the Following exercises once.
1) Downward Dog Plank – Using the Ugi ball 17
2) Lying Oblique Twists – Using the Ugi ball 13
3) Bent Knee Ugi Switch – Using the Ugi ball ?
Ow, I’m so dead now! But I made it!
Thursday workout
Since my flu I only did a workout on Monday. Sometimes recovery ain’t so bad, but now it’s time to get that butt moving again. I did a cardio BodyRock workout. I hate cardio (besides running), but I did it anyway.
Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises 3 times through.
1) Prisoner Squat Jump & Elbow to Knee Touch ( I couldn’t count this one, too busy thinking how to the exercise right)
2) 10 Mountain Climbers, Clean & Press & Squat & Press – Using the Pink Sandbag 4/3/5
3) Squat & Front Raise – Using The BodyRock Equalizer 17/13/16
4) Under Touch Toe + 2 Elbow 1/2 burpee Jumps 4/4/3
Ab bonus:
Set your interval timer to 4 rounds of 50 seconds work with a 10 second rest – complete the following exercises
1) Bike Abs (L&R Alternate) & Touch & Lower 13
2) Punch Abs 14
3) Side leg lift & Forward leg touch – Left Side 8
4) Side leg lift & Forward leg touch – Right Side 8
Thursday workout!
My poor arms! That push up challenge is catching up on me! But I won’t give up! First BodyRock workout, after that some killing ab exercises!
BodyRock Strong and Sexy workout:
Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – You will complete the following 4 exercises three times through.
1) Ugi Twist-Using the Ugi ball 19/16/19
2) Bucking Bronco 27/35/36
3) Spiderman PushUps- Using the BodyRock Equalizer 7/9/10
4) Sandbag Swing Using the Sandbag 16/17/15
Killing ab sequence:
12 ab exercises, each one 30 seconds, no rest between the exercises!
1. 90 degree bend crunches
2. Left lifts
3. High reaches
4. V-ups
5. Bicycle crunches
6. Shovels
7. Side crunches left side
8. Side crunches right side
9. Scissors
10. V-touches
11. Total body crunches
12. Turtles
Ouch my belly and my arms! ;-)
My push ups for today aren’t as many as yesterday, but the day ain’t over yet!
Today: 51
Total: 329 still 671 to go…
PS: Added 84 more push ups: only 587 to go! :-D
Wednesday killer workout!
And today again a workout with a LOT of push ups! I really need to do it in order to achieve the push up challenge. This one was really tough, I almost cried! No joke! My arms were already sore from yesterday.
BodyRock Ultimate Bodyweight Workout:
Reset your interval timer again for 24 rounds of 30/10 again and complete the following 12 exercises below twice through.
Ps, Remember – Please don’t substitute your perfect form for average repetitions :)
1st Round:
1) Burpees & Push-Up’s 6/6
2) Squat & Press – Using the pink Sandbag 6/6
3) L Leg Alternative Push Ups 9/5
4) Knee Lift – Using the – (Using the BodyRock Equalizer or Dip Station ) 15/15
2nd Round:
5) Burpees & Push-Up’s 6/6
6) Squat & Press – Using the pink Sandbag 7/5
7) Triangle Push Ups 11/9
8) Shoulder to Knee Crossovers – Using the – Using the Ugi ball 6/7
3rd Round:
9) Burpees & Push-Up’s 5/5
10) Squat & Press – Using the pink Sandbag 6/6
11) Monkey Push-Ups 8/7
12) V Touch Abs 12/16
*repeat again.
Push ups: Today: 143 + Yesterday: 135= Total: 278
Still 722 to do! *sigh*
