Workouts

This is where I link to the workouts I do and post information regarding my reps and times as well as any other activities I did for the day.

30 May: ZWOW #15
Completed all 5 rounds in 23.31 minutes

29 May: ZWOW #16
Completed 3 rounds in 15 minutes

28 May: ZWOW #18
Did 2 rounds in 18 minutes

27 May: Sunday
Nothing

26 May: Saturday
Nothing

25 May: ZWOW #19
Did 3 rounds in 17 minutes

24 May: BodyRock 30 Day Challenge Workout
Couplet 1
1. Towel Plank Drag and Push UP: 10, 8, 7
2. Bicep Curl and Low Jacks: 12.5, 12.5, 13
Couplet 2
1. Stand Crunch and Jump: 7, 7, 7
2. Bent Over Row: 28, Lat Pull Down: 18, Rows: 28 (my own modification)
Couplet 3
1. 10x Mountain Climbers, Clean & Press, Squat & Press: 3.5, 3.5, 3.5
2. 3 Point Plank Jump and Surfer Jump Turn: 4, 5, 5
Sculpt Portion
1. Low Squat and Side Leg Lift: 9
2. One Leg Push Up: 13
3. One Leg Lung and Knee Up with Side Row (right): 8
4. Plank with Knees to Chest: 34
5. One Leg Lunge and Knee Up with Side Row (left): 9

23 May
No workout: resting up after traveling/jetlagged

22 May
No workout–traveling all day

21 May
No workout, preparing to travel

20 May: Sunday
Active rest day: hiking and walking in Lake Louise

19 May: Saturday
Active rest day: went hiking and walking in Banff

18 May: Body Rock Enjoy the Burn Workout
1. Santana Push Up Left (knees): 8, 7.5, 6
2. Half Burpee: 12, 9, 8
3. Santana Push Up Right: 7, 6.5, 7
4. Jump Lunge: 20, 17, 16

17 May: Week 3 Challenge
Part 1: Interval Training (Burn)
1. 1/2 Burpee, Star Jump and Punch: 11.5, 10, 111
2. Push Up and Tricep Dip: 4, 4.5, 4
3. Sumo Knee Touch, Front Raise, Squat (2.5 pounds): 12, 12, 11.5
4. Wide Legs Toe Touch Abs: 17, 15, 18
Part 2: Scuplt (3 x 10/50)
1. Ugi Squeeze: 45
2. Punch Abs: 16
3. Touch Ball Squats: 16
Flow: did all poses, both sides

16 May: Body on Fire Workout
Modified to be 12 minutes
1. Over and Under (L to R): 15, 10
2. Over and Under (R to L): 13, 12
3. Happy Dancing Crab: 6, 6
4. Triple Knee Tucks: 11, 12
5. Pistol and Kozacek: 13, 13
6. Swimming Push Ups (knees): 10, 10

15 May: Right There Workout
Modified to be 12 minutes long
1. Jump Squats: 36, 30
2. Push Ups (knees): 12, 12
3. Leg Pulse and Side Kick Right: 10, 9
4. Leg Pulse and Side Kick Left: 9.5, 8
5. Diagonal Dead Lift Right (2.5 pounds): 15, 15
6. Diagonal Dead Lift Left: 15, 15

14 May: Tone, Trim, and Tight Workout
BodyRock 30 day challenge workouts are mash-ups and moves are repeated so I did an old workout; modified it to last 12 minutes (12 x 10/50)
1. Super Low Hop Squats (didn’t get as low as Zuzana did in the video): 25, 22
2. Grab the Knee Plank: 16, 16
3. Knee Tuck, Leg Lift, Kick Up (Right): 7, 8
4. Knee Tuck, Leg Lift, Kick Up (Left): 7.5, 7
5. Abs Cross Over Crunch (Right): 7.5, 7
6. Abs Cross Over Crunch (Left): 8, 6

13 May: Sunday
Active rest day–walked around Reader Rock Park

12 May: Saturday
Active rest day–went to the zoo and walked around there 3.5 hours

11 May: Cut the Cheese Workout
Modified to include 4 exercises and 12 minutes (10/50 seconds)
1. Plank Jump and Reptile (alternating legs): 16.5, 13, 12
2. Diamond Push-Up (slow down, power up; from knees): 9, 8.5, 9
3. Leg Lift and Toe Touch (didn’t lower legs all the way down): 12, 11, 10
4. Squat and Leg Lift (bodyweight): 20, 20, 19

10 May: Week 2 Day 2 Workout
12 minutes: 10/50 seconds off/on
1) Switch Lunge and Woodchop (using 2.5 pounds): 15, 14
2) Diagonal Knee Raise (done between two end tables, raising one leg at a time, knees bent): 20, 24
3) Power Jump, Push-Up and Toe Touch (push up from knees, jump up, step back): 6, 5
4) Pike Mat Jumps: 41, 42
5) Pike Press and Knee Tuck: 10, 11 (stopped with 10 seconds to go)
6) Leg Swing, Back Lunge and Knee Lift: 9, 9 (done without equipment)

Extra Abs and Inner Thighs: 4 minutes (10/50 seconds)
1. Side Plank Leg Lifts Right (did side plank with knee bent): held 50 seconds
2. Ab Circle Holds: 9 (left leg off the ground)
3. Side Plank Leg Lifts Left: held 50 seconds
4. Ab Circle Holds: 10.5 (right leg off the ground)

9 May: Week 2 Day 1 
First Part: 12 minutes 12 x 10/50

  1. Sandbag Swing (alternating right and left, 2.5 pound weight): 27, 26
  2. 10x Crab and 10 Mountain Climbers (didn’t jump in crabs, didn’t touch the ground in transition): 2.5, 2
  3. Squat, Side Lunge (did jump in the middle): 14, 14
  4. Monkey Push Up: 6, 5.5
  5. Plank, Double Jump, Drag the Bag (moved weight): 5, 7
  6. Push Up & L/R Under Knee Crossovers (push up from knee): 7, 6.5

Second Part: 5 x 10/50

  1. Elevated Shoulder Push Up: 12
  2. Wood Chop Left: 19 (2.5 pound weight)
  3. Single Arm Rope Pull & Twist Right: 11 (modified in push up position on knees with one arm on the ground)
  4. Wood Chop Right: 17
  5. Single Arm Rope Pull & Twist Left: 12

Did flow, holding for 5 breaths on each side for all movements

8 May: Sweet Punishment Workout
I altered this workout to consist of 6 different exercises for a total of 12 minutes (10/50 second intervals).
1. Backward Lunge Jump Up Right: 14, 12
2. Backward Lunge Jump Up Left: 12, 12
3. Push-Up (from the knees): 10, 10
4. One Jump Forward, Two Back: 11, 10
5. Side Crunch Right: 13, 14
6. Side Crunch Left: 13, 14

60 minutes of hot yoga

7 May: Day 4 of the Challenge
Intervals for 12 minutes (10/50 seconds) with 2.5 pound weights in each hand; did take a mini pause halfway through the workout but otherwise it was without breaks
1. Prisoner Squat Jump & Elbow to Knee Touch: 22, 22, 18 (jumped in and out, didn’t jump when touching knee to elbo)
2. 10 Mountain Climbers, Clean & Press, Squat & Press: 3, 4, 3.5
3. Squat & Front Raise: 11, 12, 9
4. Under Toe Touch and To Elbow 1/2 Burpee Jump: 5, 5.5, 6

Also completed the pyramid workout.  Didn’t time it.  Did all with 2.5 pound weights.
Abs section: 3 minutes (10/50 seconds off/on)
1. Push-Up (did a regular one from my knees): 15
2. Mountain Climbers: didn’t count reps but didn’t stop throughout the entire 50 seconds
3. Star Jumps (from elbows): 28

Yoga Section
1. Plank–knee to forehead: completed 12 each leg
2. Side Plank: did it on my elbow, held for 5 breaths each side
3. Plank–knee to side to elbow: 12 on each leg

6 May
Sunday, another active rest day.  Tried hot yoga for the first time today.  Attended a 75 minute class.  Very relaxing but also invigorating.

5 May
Saturday, this means an active rest day.  It snowed and I had a lot of errands to run so didn’t do anything that active.  Walked around the grocery store for well over an hour though so that counts for something.

4 May: Day 3 of the Challenge
For the first one my scores were:
1) Touch Downs: 34, 34, 34
2) Spider Push Ups: 8, 11, 9.5 (did the push up from my knees)
3) Tuck Abs: 12.5, 12.5, 10.5
4) Hanging Knee Raises: I substituted this for sitting on the floor, leaning back, and extending my legs out because I have nothing to hang from: 20, 21, 19

For the part with weights, I used 2.5 pound barbell weights which I found in the shared laundry room of the place where I’m staying.  A bit light for me but better than nothing and trying to find two cans or bottles to fill that would have equal weight.  My scores for that were:
1) Bicep Curl and Press: 12
2) Shoulder Press: 22
3) Squats: 14
4) Triceps: 21
5) Round the World: 6 (I counted forward and back as 1 rep)
6) Upright Row: 23
7) Bent Over Row: 24
8) Abs: 13 (arms over my head; I can’t get all the way up with my hands behind my head)

3 May: BodyRock Pound Melting Workout (12 minutes: timer set to 12 rounds of 10/50 seconds)
1. Reptile Toe Touch Push-Up (push up from knees): 8, 7
2. Sandbag Side Lunge Right (bodyweight, not sandbag): 17, 18
3. Sandbag Side Lunge Left: 17, 18
4. Crab Fighter Right: 8, 8
5. Crab Fighter Left: 7, 6
6. Sandbag Squat (bodyweight): 12, 14

2 May: BodyRock Booty Shaping Workout (12 minutes)
1. Commando Push-Up (from my knees): 21, 16, 14, 13
2. Squat & Push Kick (bodyweight): 13, 11, 11, 11
3. Single Knee Tuck: 12, 12, 12, 11

1 May: BodyRock Fit Test: Intermediate Bodyweight (12 minutes)
1. Squat Jump & 1/2 Burpee: 15, 12, 10.5
2. Superman Push Up (from my knees): 14, 12.5, 12
3. Elevated Tricep Dip: 21, 20, 20
4. Elevated Knee Abs: 20, 24, 20

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