Rock My Body

a place to keep track of my efforts towards a strong, healthy body

 – my own fitness journal – 

Mar 14: Barre3 Class with KC in Georgetown

Mar 13: Jog to the river and back with Winston, stretches.

Mar 10: Shape UP

  • 12 rounds, 20/10: Jump Mat Push-Ups & Push-up & Plank Oblique Toe Touch (rested for the 10 seconds, alternated)
  • 12 rounds of 20/10: Squat Jump & Clean & Press with sandbag & Switch Lunge & Kick (no rest, alternate)
  • 3 rounds, 50/10: Plank Toe Floor Touch with Ugi, Reverse Curl Rolls & Stand, Plank Toe Floor Touch with Ugi
  • Core & Mix Weighted Sculpt Cool Down:
    • Clean & Press with sandbag, 8
    • Push-Up, Side Plank & Reach through, 8
    • Side to Side Chest Press with Ugi and sandbag, 8
    • Bent Over Row with sandbag, 10
    • Goblet Squats with Ugi, 10
    • Left Leg Lunge with sandbag, 8
    • Right Leg Lunge with sandbag, 8

Mar 7: 2 mile jog at 10min/mi pace on treadmill, cool-down with 5minutes of incline walking ~30 minutes. Stretches and straight/oblique/reverse abs.

Mar 6: Super Hot Booty Workout –

  • 1. 12 rounds 10/10 alternating Plie Squat Jumps & Mountain Climbers
  • 2. 200 High Knee Skips
  • 3. 12 rounds 10/10 alternating Jump Lunge & Mountain Climbers
  • 4. 6 rounds, 40/10 of the following 2 exercises:
    • Forward/side lunge combination – alternative left & right legs –
    • Sumo Squat & V ab lift with dip bar
  • Abs: 3 rounds 10/50
    • Scissor Leg Switch Legs & Reverse Crunch
    • Touch Toe abs
    • Scissor Leg Switch Legs & Reverse Crunch
  • Back: 8 reps of each
    • Standard Push up
    • Close Grip Pull ups, chair assisted
    • Military Push-ups on knees
    • Wide Grip Pull Ups, chair assisted
    • Diamond Push Ups on knees
    • Decline Push Ups
    • Bent over Flys, 5lb weight 16 reps
    • Reverse Push Up, 10 reps

Mar 2: Live My Life – 420 Rep 20 reps of each 7 exercises, 3 sets

  1. Bunny Hop Push Up With Leg Raise
  2. Pull Ups: able to ~6 pull-ups and then did reverse pull-ups with dip bar
  3. Surfer Kick Outs with (2) Jacks
  4. Pendulum Swings
  5. Plank Drunk Chicken
  6. Sumo Squats
  7. Jump Squat with (2) low squats

Feb 28: Look Better Naked Workout. 3 rounds of 10/50 for total of 12 minutes.

  • 3 Point Surfer Jumps: 9, 7, 7
  • Push-ups & Cross Kick: 11, 10, 9
  • Pull Up & Bent Knee Oblique Twist on PU bar: 9, 11*, 11*. *This was very challenging; I ended up maxing out on 1/2 pull-ups and ended with just alternating hanging oblique twists
  • Elevated Plank Spider Knee & Push Up: This exercise was too challenging for me with a dip bar and stability ball. The ball was 1/2 the height of the dip bar and was awkward. I changed to using the ball for my legs in plank position on the ground. Even this was difficult so transitioned to mostly holding plank on the ball. 6, 4plank, 2plank

Abs Bonus – 1 round of 10/50 for 3 minutes

  • Oblique Plank Drop & Knee To Elbow Touch – Left then Right Side. *I used my elbow for the plank, my wrists were too sore after the first 12 minutes. 12R/13L
  • Overhead Abs, Press & Twist with sandbag, 4 full sets.
  • Added bridges, 20 reverse abs, 15 side/side abs with 8lb weight.
New goal: I’d like to work on my push-up form. I have very flexible joints and my elbows tend to rotate forward. I notice I tend to do a push-up with my elbows bending to the side rather than to the side of my body. With my recent neck injury I learned my serratus anterior, rhomboids and trapezius are fairly weak with unequal strength favoring my right half. I was disappointed with this as I’ve worked hard the last year with my upper body strength…seems like another area to focus on for improvement.

Feb 26: 6 Pack Abs: Glory to the Booty

  • 100 High Knee Skips
  • 100 Lunge kicks (50 each leg) with sandbag: I alternated 10 reps each leg up to 100.
  • 100 High Knee Skips
  • 100 squats with sandbag
  • 100 High Knee Skips
  • 25 Straight Abs
  • 25 V Abs Left
  • 25 V Abs Right
  • 25 Bicycle Abs

Feb 23: 300 Rep Fat Slaughter in 29 minutes. First real workout of 2012 after 3 months off. I took my time focusing on form and trying to gasp for air 🙂 Amazing what several months off will do! I was finally able to use my new pink sandbag that I filled with 20lb of rice, love it! So much better than my homemade duffel bag that was slowly falling apart after a year of use. This workout made my legs BURN, I was immediately shaky afterwards and was sore for days!

———————————2012—————————–

Nov 26: Burpee Fusion Workout in 24 minutes. Huge improvement in time!

This was my 2nd ever bodyrock workout back in January and a brutal first introduction to what a burpee was. I remember being destroyed by this workout. Re-visiting this made me a bit nervous and excited…how much better would I be now, 11 months later? My first time doing this workout I remember being barely able to finish. I had to modify the burpees to the point that at the end I was walking my legs back and forwards, doing a PU on my knees and only standing up for the jump. I finished it in a grueling 45 minutes. I accidentally added 1 set with 10 burpees so this time around I recorded my time for the actual workout and with the ‘goof’ extra set to accurately compare my times. 45 minutes to 26 minutes!! A 20 minute drop in time and I did this workout without ANY modifications. I’m very proud of myself.

Nov 25: Try This At Home Workout

  • 4x 10/50 of Santana Plank (32, 29) and Diagonal Plank Jump (31, 30′) *each diagonal as 1*
  • 30 Step Up with stretch squat, each leg
  • 4x 10/50 of Duck Unders (33, 34) and Side to Side 1/2 Push Up (21, 21)
  • 5lb weight alternating 10 calf jumps and 10 bicep curls x 3
  • 50lb weight alternating rhomboid rows and weightless arm swings
  • Ugi Ball Abdominal Circuit x 2
    • V-sit crunch with Ugi toss, 10
    • Overhead Ugi sit-up, 10
    • Abdominal crunch holding Ugi on stomach, 10
    • Ugi Hamstring Roll-outs
    • Ugi Plank lifts
    • Ugi lower abdominal leg lifts
Nov 24:  Hot On Me 12x 10/50
  • Warm Up 58/62/53 with 2lb arms/stretching
  • Speed Skater Squat: 26, 23, 29
  • Reverse 1 leg push-up: 20, 20, 20
  • 2 Pike press, 5 Ski Jump: 5′, 4, 4
  • Ugi Star Plank: 10, 11, 12
  • Cool down 58/70/53 with 2lb arms/stretching

Nov: You Da One 18x 10/30

  • Surfer Kick Out (burpee 1/2 jump): 12, 12, 11
  • Running Man Press (squat with bag, press up, down for 5x mountain runners): 4, 4, 4
  • Kick Press L with sandbag overhead: 12, 12, 11
  • Kick Press R with sandbag overhead: 12, 13, 12
  • Press Jacks (Ugi jack jump with bag above head): 15, 15, 16
  • 3 Point Abs on dip bar (side, side, front): 5, 4, 5
  • Cool down 34, 41, 33

Nov 15: You Make Me Feel 12x 10/50

  • Ninja Jump Tuck
  • Sandbag Combo
  • 5 High Knees, 2 Knee Cross Push Ups
  • Plank Jacks

Nov 13: Hot Beastie Workout, 15x 10/15

  • Cardio warm-up: Butt kicks 50, high knees 56, jumping jacks 50…followed by arms with 2 lb hand weights
  • Front Squat and Sandbag 32/26/26
  • Reverse Push Up 21/20/20
  • Push-up Squat Press-Up 6/5/5′
  • Dips, assisted on dip bar 15/16/16
  • Ugi 10lb sit up 12/12/12
  • Cardio cool down: Butt kicks 58, high knees 62, jumping jacks 47…followed by arms with 2 lb hand weights

Nov 12: Sexy Time Abs, 12x 10/50

  • Split Squats 11/10/8
  • Ugi Plank Hip Thrust 14’/13/13
  • Plank Jumps 20/22/22 (each jump as 1)
  • Ugi Toss 23/22/22
  • Push Up Crawl 11; Ninja Tuck 9; Push Up Crawl 12
  • Cardio cool down: butt kicks 58, high knees 58, jumping jacks 50

Nov 8: Good Feeling Workout, 12x 10/50

  • Ugi Punch 30/25
  • Frog Burpee 25/22
  • Side forward lunge R 10/10
  • Side forward lunge L 11/10
  • Sumo Push-up 14/14
  • Leg Lifts on ground 18/18

Nov 2: Abdominal Annihilation

Oct 23: Set Fire 24x 10/30s. Better scores than in March 😉

  • Mountain Jump Lunges: 7/6/6/6
  • Sliding Push Ups: 10/9/8/8
  • Mountain Jump Lunges: 7/6/7/6
  • Crunch Scissors: 13/13/13/11
  • Mountain Jump Lunges: 7/7/7’/7
  • Reverse Push Up & Knee Tuck: 16/13/13/13
Oct 21: Sexy Supremacy Workout – Modified for a shorter workout, 18x 10/30x
  • 10 mountain climbers, 1 push-up: 4’/4’/4
  • One Arm Row with sandbag (Left, Right, both arms): 19/18/23
  • Forward Lunge Right: 12/13/14
  • Forward Lunge Left: 13/13/14
  • Reverse Push-ups: 16/15/14
  • Bicycle: 25/26/28

Oct 18: If You Really Want More

  • Side Lunge and Push-up combo (10 mini lunges, 3 push-ups, 5 jump lunges) x 12: 4:32
  • Surfer 9x 10/30: 9/7/6’/7/5/0-rest/8/6/6’/o-rest/8′
  • Backward Lunge with Sandbag and Kick up x 50: 6:50

Oct 14: ~ mile jog, Active Stretching, Exercises with 8lb medicine ball from Muscle and Fitness Hers Winter Issue

Oct 13: A slight reprieve fighting off a cold, but back with a longer workout.

  • 6 rounds of 20/20 seconds of Triple Squat Action: 20 seconds of regular squats (all the way down), 20 seconds of half squats (thighs parallel to the ground) and 20 seconds of short pulses with your thighs parallel to the ground, repeated.
  • L-Sit on dipbar: 16 rounds of 5/10s. Killer exercise.
  • 4 minutes 4x 10/50s of Pick Up Jumps. (pick sandbag up over your head, do 2 jumps fwd, place sandbag on the ground. Pick up the sandbag again and do two jumps back.)
Oct 6: Walking warm-up, 2 mile jog ~9 minute pace, 1 mile of sprints, 20 sets of forward walking lunges x 5, 20 sets of walking high knees x 4, 15 minutes deep stretching

Oct 4: 1 mile jog, Quantum of Sweat modified, repeat set x1

  • 4x 10/50 seconds
    • One leg skipping jump rope
    • Roll Over Commando Push Ups
  • 4x 10/50 seconds
    • Low Jump Rope Jack
    • Crab Jumps

Oct 2: We Found Love Workout, 10 minutes

  • [Dive Bomber, Knee Raise on dip bar] ~50
  • 40 sets of Sandbag Lung Back Press Up Squat (with gallon jug not sandbag) ~3:20
  • Rocket Launcher 12 rounds 5/15s  (1-2-3 jump): 6/6/6/6/6/6/6/6/6/6/6/7
  • 20 sets of Kick Ups (5 crab jumps) ~4:30
  • 12 rounds of 10/10s alternating jump lunge and mountain climber
Sept 27: 3 mile jog; 2 sets of [10 burpess on 1/2 balance ball, 20 ball choppers with 6lb medicine ball, 10 leg lifts on ab bar]; abdominal annhilation
Sept 25: Caught Stripping Fat  12 minutes
  1. Time Challenge 6 minutes. Max reps of [Commando Push Up 2 reps, roll over, power up, jump forward, pick up sandbag and do 10 squats, jump back]. I did 11.
  2. 6 minutes, 6x 10/50s alternate Sandbag Swing and Sandbag Sit Ups: 26/10/24/10/25/11

Sept 23: Smoking Hot Body in 26:10

  • Prisoner Jump Lunge, 50 reps
  • One Leg Push-Ups, 25 reps right and then left
  • Sandbag Mini Squat, 50 reps
  • Reptile on the Run, 50 reps
  • Sandbag Get Up, 25 reps right and then left
  • One Arm Press Up, 25 reps right and then left

Sept 20: Wicked Things Workout in 22:40. Circuit #1-10 x 2

  1. Jump Lunge & Swing with 8lb stability ball – 10 reps
  2. Diagonal Knee Raise on Dip Bar – 20 reps
  3. Jump Lunge & Swing – 10 reps
  4. Side Plank Leg Lift – 10 reps each leg
  5. Jump Lunge & Swing – 10 reps total
  6. Plank Toe Touch & Vertical Leap – 20 reps total
  7. Jump Lunge & Swing – 10 reps total
  8. Pike Press & Knee Tuck – 20 reps total
  9. Jump Lunge & Swing – 10 reps total
  10. Leg Swing, Back Lunge, and Knee Raise – 20 reps total

Sept 19: Phew, long break with my ED shifts but back at it again!

Hands Free Workout 20 rounds 10/50s for 20 minutes.

  1. Low Jacks – 52 reps, 55 reps
  2. Get Ups – 11 reps, 11 reps
  3. Low Jacks – 55 reps, 60 reps
  4. One Leg Bridge (left) – 23 reps, 28 reps
  5. One Leg Bridge (right) – 28 reps, 29 reps
  6. Low Jacks – 59 reps, 58 reps
  7. Flying Jump Lunge – 30 reps, 36 reps
  8. Low Jacks – 55 reps, 58 reps
  9. Leg Lift with stability air ball – 14 reps, 15 reps
  10. Low Jacks – 58 reps, 61 reps
  11. + 1 Burpee

Sept 15: Jacked Up Chick Workout – modified

  • 6 rounds 10/30s of Vertical Leaps
  • 5 reps one arm press up each arm
  • 20 reps Reverse Push up with kick up
  • 6 reps 10/30s of alternating high knees and bicycle

Sept 6: Bubble Butt Workout in 22 minutes. This workout was brutal. Not sure if it was the several days off or general lack of sleep but I struggled. I enjoyed the routine and variety of exercises…hopefully next time I can shed some minutes off of this time.

  1. Sumo Jump Squats (plie jump squats) – 30 reps
  2. Taping Push Ups – 26 reps
  3. Lunge Forward/Back – 15 reps on each leg
  4. V-ups – 25 reps
  5. Get Ups and High Knees – 30 reps (5 high knees, drop down and get up as 1 rep)
  6. Leg Lifts – 25 reps
  7. Mountain Climber – 60 reps (1 rep was both legs in)
  8. Tricep Dip assisted on dip bar – 25 reps
  9. Skater Jump Lunge – 30 reps
  10. One Arm Push Up (frog legs)– 26 reps alternating arms

Sept 2: Hotel Room & Epic Sexy Abs

Hotel Room: 12 minutes

  • Squat with Sandbag R: 12, 12
  • Dive Bomber: 5, 6
  • Squat with Sandbag L: 12, 12
  • Diagonal Knee Push Up: 7, 6
  • Squat with Sandbag R: 11, 11
  • Tricep Leg Lifts: 12, 16
  • Squat with Sandbag L: 11, 11
  • Santana Push Up: 6.5, 6
  • Squat with Sandbag R: 12, 11
  • Monkey Push Up: 6, 5
  • Squat with Sandbag L: 12, 12
  • Sumo Push Up: 9, 8
Epic Sexy Abs: 12 minutes
  • Ninja Tuck Jumps: 8, 6, 5
  • Reverse Push Ups with Dip Bar: 16, 14, 14
  • Snow Boarder: 19, 16, 17
  • Triple Plank Jump: 4, 4, 4
  • Side V-crunch R: 22, 25, 22
  • Side V-crunch L: 24, 24, 24

Aug 29: Suicidal Sweat and Sexy & Jacked ~25 minutes

Suicidal Sweat: 15 minutes

  • 15 sets of [2 jump squat, 1 jump tuck, 3 half push ups with a power up] in 3:05
  • 6 sets of [10 crab kick ups, 10 mountain climbers jump switch] in 2:11
  • 4 sets each leg of [10 one leg pike press, 10 one legged 1/2 squat jump ups (elbows in – out on jump)] in 6:54 – super hard to push through these!
  • 20 reps of breakdown push ups in 2:50

Sexy & Jacked, “Limited Edition.” 2 rounds in 10:18. Loved this combo. I plan to incorporate this as an add on for 10 minutes of an extra boost! In it’s intended full 4 rounds, this would be an especially nice workout for small spaces, traveling, or just a quick full body workout. I enjoyed the flow from standing to ground working different body parts.

Start the workout combo to leg lifts then go backward to end with Low Jacks for 1 round.20 Low Jacks

  • 6 Pike Press (PU in wide stradle)
  • 30 Mt. Climbers
  • 10 Tricep Leg Lifts – hard!
  • 10 Superman, alternating hand/leg on belly
  • Roll Over
  • 20 Toe Touches
  • 10 Leg Lifts
Aug 23: Major Hot Abs Workout. 18 minutes. 12 rounds of 10/1.20
Side Jumps (with or without jump rope)
Dive Bomb Sandbag 1/2 squat: 6.5, 6.5, 7
Side Jumps (with or without jump rope)
Airborne Kick on dip bar: 38, 39, ~32? lost count on last rep
Aug 21: Guns And Buns. ~14:35
Complete 1-3 for a total of 6 times:
1. Cross Over Lunges (3 bounce knee ups), 10 reps
2. 6 Santana Push Up Burpees (plank PU then arm bend up to head, rotate in to opposite arm then back up. Jump up to other side)
3. Side Lunge Jump, 5 reps each side
10/30 for total time of 10:29

Aug 19: Hot In Here Workout

  • Sandbag Step Up Combos, 30 sets in 10:28
  • 6 rounds 10/30s Pike Jump Push Up Combo: 4, 4, 3, 3, 3, 3 (last one on knees)
  • Crab Toe Touches, 50 reps in 1:20
  • 5 minute cool down

Aug 16: Bang Bang Workout ~35 minutes

  • 5 minute warm-up
  • 4 minutes 8x 10/20 of High Knees: 60, 58, 62, 62, 60, 64, 62, 66
  • 30 reps of Leg Lift, Star Crunch, Butt Lift (hard!)
  • 4 minutes of 8x 10/20 Low Jacks: 61, 56, 58, 58, 60, 60, 62, 66
  • 25 reps of side plank on each leg
  • 4 minutes of 8x 10/20 Scissors: 56, 54, 54, 56, 54, 58, 56, 56
  • 25 reps of bridge, lift leg, toe touch on each leg
  • 5 minute stretch-cool down

Aug 15: 134 Burpees before my knee decided to act up. [1 set of all 1-10 then 1-3 and 2 each of burpee step up] From 400 Rep Workout

  • 1) ONE LEG BURPEE 5 reps on each leg
  • 2) BURPEE KNEE RAISES 10 reps
  • 3) SIDE BURPEE KNEE TUCK 5 reps on each side
  • 4) BURPEE STEP UP 5 reps on each leg
  • 5) BURPEE ROLL OVER 10 reps
  • 6) SUMO BURPEES 10 reps
  • 7) BURPEE PULL UP 10 reps
  • 8) HALF BURPEE & JUMP OVER 10 reps
  • 9) 2X JUMP LUNGE & 2 TAPING PUSH UPS 10 reps
  • 10) FROG BURPEE 10 reps

Aug 14: New York City Ballet Workout 1 ~55 minutes

Aug 12: 2.5 mile jog with Max

Aug 11: What You Want Modified

  • 16 rounds 15/15s alternating Mountain Climbers and Jump Lunge with 8lb stability ball
  • 4 minutes. 3 rounds of [10 sumo squat knee tucks with 8lb ball, 5 one legged squats each leg]
  • 2 rounds 10/50 Ab knee ins on dip bar: 28, 20
  • 2 rounds 10/50s Jumping Jacks ~56, High Knees 134
  • 8 rounds 15/15 alternating Jumping Jacks and High Knees

Aug 9: Run the World, 12 minutes followed by Abdominal Annhilation, 25 sets

  • 4 minutes 6 rounds 10/30s Backward Lunge Side Lunge
    • Left: 14, 13, 13
    • Right: 13′, 13, 13
  • 4 minutes of Crazy Cali Combo = 30 reps
  • 4 minutes 6 rounds 10/30s Side Crunches
    • Left: 20, 22, 21
    • Right: 20, 21, 22

Aug 8: Modified Give Me Everything Workout. 10/50 seconds, 2 cycles for a total of 18 rounds. Improvements especially with the reverse push ups!

  • One Leg Deadlift with Sandbag Left Leg 23/24
  • One Leg Deadlift with Sandbag Right Leg 22/24
  • Jumping Jacks 54 / 56
  • Knee Raises 29 / 28
  • Jumping Jacks 54 / 57
  • Breakdown Push Ups 12 /12
  • Jumping Jacks 60 / 58
  • Reverse Push Ups 27 / 24
  • Ball Choppers without weight 21 / 25

Aug 6: Balls Of Fury Workout. 12 rounds of 10/50s for 12 minutes

  • Side Plank Burpee (jump up with 8 lb ball): 11, 8, 8, 9
  • Reptile Butt Lift (on sliders): 12, 11′, 11′, 14
  • Jump Up & Ugi Squat (jump with 8 lb ball): 8, 8, 8, 9

Aug 5: 360 Rep BadAss Workout in ~ 32 minutes

  • Sandbag Squat & Leg Lift, 50 reps (alternating legs)
  • Scorpio Push Up, 15 reps (on each side)
  • Burpee Knee Raises on Dip Bar, 30 reps
  • Hanging Leg Lifts on Dip Bar, 25 reps (each leg)
  • Sandbag Clean & Backwards Lunge, 50 reps (alternating legs)
  • Plank Jump & Stretch, 50 reps
  • Flying Jump Lunge, 50 reps
  • Sandbag Squat & Leg Lift, 50 reps (alternating legs)

Aug 3: Wow Booty! Workout in 13:40

  • 4 minutes of 16 rounds 5/10s high knees with rest on belly
  • 30 sets of the Sandbag Full Body Combo
  • 4 minutes of 16 rounds 5/10s high knees with rest on belly
  • 15 minutes of swimming laps in pool

Aug 2: Booty Shaping Workout 18 rounds of 10/30s for 12 minutes

  • 12 minutes of 18x 10/30 interval biking on trainer
  • Commando Push-Ups: 15, 12, 12, 11, 11′, 12
  • Sandbag Squat and Push Kick: 13′, 13′, 14, 14′, 15, 13
  • Single Knee Ab Tuck: 15, 15, 15, 15, 16, 18
  • 6x 10/30s various stretches to cool down

AUGUST

July 31: Dirty Bit Workout. 12 rounds of 10/50

  • High Knees: 136, 112
  • Backwards Lunge with Sandbag: 16, 14
  • High Knees: 124, 120
  • Reverse Push-Up: 23, 23
  • High Knees: 128, 122
  • Monkey Push-Up/Jump Up: 14, 14

July 30: 300 Reps of Brutality – BodyRockers Don’t Give Up. Time Challenge = 25 minutes (2 @ 9:23, 3@14:12 4@19:50

  • Lunge Twist with Sandbag, 10 reps
  • Diver Burpee, 10 reps
  • Jump Squat/Swing with 8 lb stability ball, 10 reps
  • Ugi Push Off (plank jump with alternating 1 leg in with mini push-up), 10 reps
  • Sumo Squat, 20 reps

July 29: Death to Fat Workout. 12 rounds of 10/50

  • High Knees: 120, 121, 110
  • Reverse Push-Up: 17, 16, 15
  • Ugi Pop (stack of 4 15 lb bench weights): 25, 23, 23
  • Ugi Squeeze Bridge (done with 8 lb stability ball): 23, 25, 25

July 26: Booty Meets Abs Workout. 18 rounds 10/30

  • Side Lunge Jump: 28, 26, 24, 23, 24, 24
  • Passing Ball Abs (used small non-weighted ball): 13, 11, 11, 10, 9, 10
  • 1 cross-legged push-up: 12, 12, 9, 10, 9, 9
  • Followed by 5 lb weights in each hand: 2 cycles of 15 reps of [bicep curls, triceps, lateral raise, front raise, 10 dip bar knee abs]

July 23: Super Bass Booty Workout. 18 rounds 10/30

  • Sandbag Swing: 16, 16, 16
  • Seated Pull-Up, Knee-in on dip bar: 8, 8, 7
  • Sandbag Swing: 16, 16, 16
  • Skater: 12, 14, 16
  • Sandbag Swing: 16, 15, 16
  • Burpee Twist: 7, 8, 9

July 21: Stronger & Hotter Workout. 12 rounds of 10/50s followed by time challenge

  • Sandbag Dragon Lunge and Row: 11, 9, 10
  • Crossed Leg Burpee: 10, 10`, 10
  • Sandbag Squat Left: 25, 25, 25
  • Sandbag Squat Right: 27, 27, 26
  • Jump Squat/Push-Up Combo x 15 = [2 jump squat, 1 tuck, 3.5 push-ups, power up to start] = 2:58

July 19: 40 minute bike ride on trainer

July 16: Marine Corps Workout. Repeat Rounds 1-3 again.

Round 1: 8 rounds 10/20s

  • Sandbag Squat Right: 12, 12 / 12, 11
  • Plank Jump Up: 8, 7 / 7, 7
  • Sandbag Squat Left: 12, 12 / 11, 10
  • Plank Jump Up: 8, 7 / 7, 7
Round 2: Time Challenge
[10 pendulum, roll-over 1 walking push-up, 10 elbow plank jumps, roll-over 1 walking push-up, 10 pendulum] x 5
  • 1. 4:12
  • 2. 4:43
Round 3: 8 rounds 10/20s
  • Sandbag Mini Squat Right: 24, 22 / 24, 19
  • Super Girl Push Up: 7, 7 / 6, 6
  • Sandbag Mini Squat Right: 23, 19 / 22, 23
  • Super Girl Push-Up: 6, 6 / 6, 6
July 13: 4.7 mile run at Burke Lake
July 9: Grab Your Balls Workout. 18 rounds of 10/50s.
  • Wood Chops (with 8lb stability ball) Left: 22, 23, 22
  • Wood Chops Right: 23, 24, 24
  • Burpees: 10, 10, 11
  • Sprint Lunge on pilates ball: 28, 28, 30
  • Ball Climbers with pilates ball: 64, 75, 77
  • Toss and Catch Ball with 8lb stability ball: 23, 26, 25

July 6: Teenage Dream Workout. Circuit x 5 for time = 11:48

  • Slide Under Sandbag, 10 reps
  • Weighted Sit-Up (5 lb in each hand), 10 reps
  • Rolling Knee Tuck & Push-Up, 5 reps
  • Diagonal Knee Raises on dip bar, 10 reps
Followed by 4 minutes (8 rounds of 5/25s with no breaks) of High Knee/Pendulum

July 4: Fierce Friday Workout Time Challenge. Entire circuit x 4 for time = 17:15

  • Jump Squat and Touch Down, 20 reps
  • Skater, 15 each leg
  • Reptile, 20 reps
  • One Leg Hop Kick, 20 reps

then…..

  • 20 one leg V sit tucks
  • 3 sets of 5 Push-Up Tucks on ball
  • 20 reps abdominal knee ups on dip bar

July 2: 30 minute run at Miacomet Beach, 3 miles

July 1: 20 minute jog with Brad in ACK

JULY

June 30: Boston HIIT 12 rounds of 10/50

  • High Knee: 120, 114
  • Reptile Push Up: 19, 14
  • Crab: 37, 38
  • High Knees: 106, 112
  • Mountain Climber: 74, 68
  • One Arm Push Up R/L: 9, 9

June 28: 3 mile run in Boston @ 9 min/mile pace

June 27: Pound Melting Workout. 10 rounds of 10/50s

  • 5 minutes Jump-rope warm-up
  • Reptile Toe Touch Push Up: 15, 12
  • Sandbag Side Lunge Right: 19, 19
  • Sandbag Side Lunge Left: 20, 19
  • Crab Fighter Right: 11, 11
  • Crab Fighter Left: 12, 12
  • Sandbag Squat: 16, 19
  • 3 minute Jump-rope cool down
June: Fat Burning Poker Face 20 rounds of 10/50s
  • Surfer
  • Round Kick & Knee Crunch Right
  • Round Kick & Knee Crunch Left
  • 1-2-3 Push-Up
  • Ninja Jump & Sandbag Pick Up
Part 1: 4 minutes 16 rounds of 9/6, no rest: High Knees/2 Commando Push Ups
Part 2: Sandbag Combo x 12 reps [sandbag throw over right shoulder, squat, throw onto floor on left side, reptile knee tuck extend leg back, push-up]

June 13: 365 Rep Belly Blaster Workout in 31.45 minutes! Phew–hardest exercise for me was the one arm press ups

  • Sandbag squat & Backward Lunge, 30 reps
  • Triple Knee Tuck/One Leg Push Up Combo, 30 reps
  • Sandbag combo – full body exercise, 30 reps  [13:40]
  • Forward & backward lunge with sandbag, 30 reps
  • Seated pull ups, 30 reps [19:45]
  • Sandbag squat, 30 reps
  • Plank side jumps, 30 reps [23]
  • Lift split, 30 reps
  • Pendulum, 30 reps
  • One arm press up, 15 reps on each arm
  • Mountain climber, 30 reps
  • Ninja jump tuck, 5 reps

June 11: Water exercises in pool

June 9: 1 mile run, 8 rounds of 10/50s

  • Medicine Ball 6 lb. Standing Twists R/L
  • Ball Choppers
  • Burpees
  • ———-
  • 10 V sits, 2 sets of 10 side crunches with 6 lb. medicine ball
  • 4 rounds of 10/10s alternating Mountain Climbers and Crab Walk Jumps
  • then 2 sets of 10 push-ups / Ab pull-ins on a ball and 20 reps of the Abdominal Annihilation series.

June 7: Modified Give Me Everything Workout. 10/50 seconds, 2 cycles for a total of 18 rounds. Then 12 minutes of interval bike training

  • One Leg Deadlift with Sandbag Left Leg 20/18
  • One Leg Deadlift with Sandbag Right Leg 20/18
  • Jumping Jacks 47/51
  • Knee Raises 28/27
  • Jumping Jacks 50/50
  • Breakdown Push Ups 11/11
  • Ball Choppers 16/19
  • Jumping Jacks 49/51
  • Reverse Push Ups 16/20

June 5: Run to Riverbend Park and back

June 2: 30 minutes on bike trainer and Amazing Abs Workout

Part 1: 3 minutes; 9 rounds of 10/10 – Kick Ups and Mountain Climbers

Part 2 – 6 minutes; 9 rounds of 10/30s

  • Side Plank Knee Tuck (left side up)
  • Side Plank Knee Tuck (right side up)
  • Prisoner Get Ups
Part 3: 3 minutes; 9 rounds of 10/10 – Plank Jumps and Knee Hugs

JUNE

May 31: HIIT 20/50 seconds with Mom and Tana

Twists with Medicine Ball Right then Left / Jumping Jacks / Lunge Forward to Side Lunge Right then Left / Jumping Jacks / Sandbag Rows / Tricep Extensions with weights / Jumping Jacks

May 27: Bike warm-up, 15 minutes swimming laps

May 26: Gym day at school. 1 mile warm-up, Weights (rows for back, biceps/triceps)

May 25: Take It Off Workout and Dirty Bit Workout Combo Workout. 16 rounds of 10/30s

  • Ninja Jump Tuck 11/11
  • High Knees
  • Sandbag Swings max. reps 22/21
  • High Knees
  • V-Lift on Dip Station 18/21
  • High Knees
  • Monkey Push Up and Jump 11/10.5
  • High Knees

May 24: Gym day: 3 miles on treadmill, push-ups, burpees, abs with Adam

May 20: Hot Attack Workout.

4 rounds 10/50 s

  • CRAB TOE TOUCH: 39, 31
  • DIVE BOMBER: 13, 12

6 rounds of 10/10 of JUMP LUNGE and MOUNTAIN CLIMBER

4 rounds of 10/50s

  • ONE LEG HOT ATTACK EXERCISE: 8, 7
  • THIGH SHRINKER EXERCISE: 13, 13

May 14: Put It Down On Me Workout in Indiana / Tricep Curls / Pecs / 8 min. mile

May 13: Hot Body Workout Modification, 3 rounds of 5/55s for 15 minutes. Then, 3 mile run in 30 minutes.

  • Side Lunge Jump (without hands to ground): 64/77/62
  • Reptile Push Up: 18/19/16
  • V-crunch with lean back: 22/21/20
  • Prisoner Get-Ups: 10/10/10
  • Hanging Knee Raises: 26/26/27

May 3: Abs Now! Workout. Time Challenge

  • Lunge Back & Press up, 50 reps
  • Super Girl Plank, 50 reps
  • Sumo Squat, 50 reps
  • Reptile Plank, 50 reps
  • Jump Lunge, 50 reps
  • Santana Plank, 50 reps
  • Jump Forward & 2 Jumps Back, 50 reps
  • Mini Squats, 50 reps

MAY

April 25: Hard Bodies Getting Harder Workout in 18.40

April 24: My Buns Hurt Workout

April 22: Ride on my trainer 35 minutes

April: What’s My Name Workout

April:  Yeah! Workout

April 9: Run with Brad and Burpee/Stairs Combo 10 sets down to 1

April 6: Not Afraid Workout and L-sit. 24 minute HIIT workout

  • [Crab Pike Press 3 minute max] x 2: 28, 31
  • [High Knees and Burpee Knee Raises x 3 in 10/30s] x 2
  • [Ninja Lunge 3 minute max x 2]: 17, 17
  • 10/5s L-sit x 16

April 5: 2.7 mile run to Park

April 3: Boxing

APRIL

Mar 29: [Gum graft surgery = week break]

Mar 28: 3.5 mile trail run to River Bend Park with mini-HIIT at river (burpees, jump-ups, mountain climbers at 10/30 for 4 rounds)

Mar 27: Boxing

Mar 26: 2.5 mile run to River Bend Park and 40 reps in 10 minutes of the Hot Curves Challenge

Mar 23: Red Hot Workout in 30 minutes [knee starting bugging me in high knees so switched to high pace singles], 15 minutes stretching, Ab Annihilation

Mar 22: 4 minute workout & Lose Yourself Workout

4 Minutes of 5/15s

  • Blaster Push Ups max. reps
  • Jumper max reps

Lose Yourself 16 minutes 10/50s intervals

  • Dive Bombers max. reps
  • Sandbag Squat & Lunge Back max. reps
  • Hanging Knee Raises max. reps
  • Snow Boarder max. reps

Mar 20: Boxing Class at MAX Fitness

Mar 16: Beachside Bodyrock Inspired Workout HIIT 10/30 x 3 rounds

  • Burpees
  • James Bond Lunges
  • Reptile Push Ups (switching sides) – Imagine regular push ups – as you bring your body down towards the floor, bring one knee towards the same elbow. Keep switching the sides for each rep.
  • Tik Tok (without tuck jump)
  • Abs: Bicycle, Star Crunch, basic crunches

Mar 15: Laps in pool at Xandari in Costa Rica

Mar 14: 2 hours horseback riding on the beach in Costa Rica, ~2 hour hike in Manuel Antonio National Park

Mar 13: ~4 mile run on the beach and Ab Annihilation in Costa Rica

Mar 10: 2 mile run, stretches, mini self-defence lesson by Brian.

Mar 9: Set Fire Workout, 16 minutes of HIIT (24x 10/30s)

  • Mountain Jump Lunges: 7/6/6/6
  • Sliding Push Ups: 8/8/7/7
  • Mountain Jump Lunges: 6/6/6/6
  • Crunch Scissors: 12/12/11/10
  • Mountain Jump Lunges: 7/6/6/6
  • Reverse Push Up & Knee Tuck: 13/13/13/13

Mar 7: Abs for 30

Mar 6: Boxing Class at MAX Fitness, 1 hour

Mar 4: 550 Rep Fat Massacre in 23 minutes

Mar 2: Weights at the gym for arms followed by ab workout

Mar 1: 50 minutes of gym time

Row Machine for 12 minutes of cardio

  • 5 chin ups
  • Single leg press 75 pounds 15 reps each leg x 4 (60 each leg total)
  • Calf raises 75 pounds x 60
  • Shoulder raises 30 pounds 15 reps, 15 reps, 12 reps, 10 reps
  • Tricep rope pulls 40 pounds 10 reps, 35 pounds 12 reps, 30 pounds 15 reps
  • Abdominal Annihilation Workout with 30 mt. climbers–killer on the abs this go around.

MARCH

Feb 28: The Trainer Who Loved Me Workout in 37 minutes followed by 15 minutes of abs (abdominal annihilation and then some). My knee has been bugging me lately so I tried to go for proper form over speed.

Feb 27: Boxing Class at MAX Fitness, 1 hourFeb 26: You Push Me Workout followed with 10 minutes of max sets of 20 R/L Mountain Climbers and 20 Toe Touches: 9 reps
  • KICK UP & KNEE RAISE (alternating) 16/14/16 (modified to kick up on parallel bars)
  • SIDE LUNGE JUMP 54/48/44
  • REPTILE PUSH UPS (alternating legs) 1819/17 (~10 full push-ups then on knees)
  • SANDBAG CLEAN & SQUAT 13/12/12
  • HIGH KNEES without jump rope 110/110/112

Feb 23: 15 minutes Row Machine, 30 minutes treadmill 2.5 miles, push-ups 15/10/5/5

Feb 21: Abdominal Annihilation Workout

Feb 20: Three hour hike in Sky Meadows State Park

Feb 19: HIIT Workout 10s/30s 4 rounds

  • Dynamo Push-ups 10/10/10/10
  • Jumping Lunge 26/30/28/30
  • Surfer 6/6/5/6
  • Mountain Climbers 60/60/42/60/ 70
  • Elevated Hip Planks 15/12/11/17

Feb 16: First workout outside this year! The sun was still faintly out with crisp air. It was so refreshing to pull out the yoga mat and workout to the sun setting and deer rusting in the woods. Today’s focus was on Abs. I was so fatigued from Monday’s workout that I decided to break this one up into a larger rotation. I did 10s/30s HIIT 3 times per exercise and then the entire set once more. Exercise explanations can be found on Bodyrock.tv if you search in “All Exercises.”

  • Star Crunch:   31/35/37   38/38/40
  • One Leg Lift Toe Touch:  17/16/17    19/19/17
  • Elbow Plank/Side Plank Up:  6/7/7    7/7/7
  • Shelf Butt:   12/13/14  14/14/14
  • Mountain Climbers: 62/66/70   68/77/72

Feb 14: HIIT 10s/30s max reps x 6 for each exercise:

  • Triceps Dips 20/18/19/18/17/16
  • Burpees 6/7/6/6/6/6
  • Hanging Knee Raises 13/12/10/12/10/11
  • Side Lunge Jump 24/27/27/28/30/30

This was perhaps not the smartest choice after our boxing yesterday…I realized this halfway through the tricep dips. Wow–my arms are pumped. I almost fell off of the hanging knee raises because my arms wouldn’t hold on! Next time, I may rearrange this order to Burpees, Tri, Side Lunge, Hanging Knees.

Feb 13: Boxing class with Brad!

Feb 12: Interval Stations with Brad. 3 sets of the following with a 5 minute light cardio to cool down.

Tik Tok (exercise combo only minus the jump), 10 reps of Leg Elevated Plank with Hip Circles, 15 reps of Sandbag rows and 10-15 sandbag swings, free-style abs with lower back ball.

Feb 10: 300 Rep Challenge with some modifications (no pull-up bar) in ~30 minutes. My right knee has been tweaked for a week–hoping to calm it down and focus on upper body/core this next week.

Feb 8: 2.5 miles at interval pace at GWU’s gym.

Feb 6: Boxing Boot camp for 90 minutes. Phew!

Feb 5: Slider Slaughter. I made up this workout and it turned out to be one of the hardest workouts I’ve done. It may have been that I was also just sore from yesterday’s workout. This workout was created to use HIIT and 2 furniture sliders.

  • 5 minute warm-up. Each set was 4 minutes: 6 reps of 10/30 sec intervals for a 20 minute HIIT Slider Slaughter!
  • Reverse ab crunches in a plank 25/15/17 and Mountain Climbers 30/21/22 (sliders on feet)
  • One Legged Lunges with Sandbag R/L. Sandbag weight on standing leg, slider leg lunge back (only 1 slider used) R: 14/14/12 L: 14/15/14
  • Side Lunges with opposite arm 6 lb shoulder press R/L (only 1 slider used) R: 20/21/22 L: 20/21/21
  • Push-Ups (on knees)  11/10/10 and Alternating One Handed Arm Extension in a plank 14/15/15 (sliders on hands)
  • Interval Skipping 90% max effort
Feb 4: Gaga for Tight Booty and then 18 reps of 10/30 sec interval skipping with Brad!
  • Side Burpee 7/6/6                         Brad 7/7/5
  • Mountain Climbers 56/40/40  Brad 62/47/40
  • Ninja Jump Tuck 7/6/6              Brad Tricep Dip 14/11/14
  • Mountain Climbers 52/50/54  Brad 60/45/52
  • Step Up 13/14/15                          Brad 12/14/14
  • Mountain Climbers 48/54/56  Brad 62/55/60

Feb 2: 100 rep Super Girl Plank in 5 min 30 sec and then 30 minutes of jump roping

Feb 1: Starting off the new month with an old workout to compare scores…I improved scores in everything in just 2 weeks!! Harder Than Ever Workout (max reps in intervals of 50 sec/10 sec)

  • Assisted Ground Pull-up: 26
  • Prisoner Jump Squat: 32
  • Mountain Climbers: 42 sets (84)
  • Clapping Push-Ups: 18
  • Jump Lunge: 36
  • Bicycle: 47 sets (94)
  • Tricep Dips: 50+
  • Forward and Backward Lunge Jump Up Left: 24
  • Forward and Backward Lunge Jump Up Right: 24
  • Side Crunch Left: 35
  • Side Crunch Right: 38
  • Burpees: 10
FEBRUARY

Jan 31: 1 hour 20 minute Spin Class with core conditioning at Elite Fitness

Jan 30: 20 minutes of interval workout with Brad and Ryan at the farm!

Jan 29: 20 minutes of Bikini Beach Workout and 10 minutes of extra jump roping

Jan 28: 20 minutes of Ready To Sweat Workout and 10 minutes of extra jump roping

Jan 27: 45 minutes of Balletone at MAX Fitness

Jan 26: Shoveling snow ~ 30+ minutes…that counts!

Jan 25: Light weight circuit workout from Jan/Feb 2011 Muscle and Hers Fitness Magazine and the Abdominal Annihilation (see Jan 20).

Jan 23: 45 minutes of jump roping

Jan 21: Rock Climbing at Sportrock in Alexandria with Eric and Adam

Jan 20: Abdominal Annihilation! Courtesy of Natalie

25 of each and I added 25 leg lifts and plank x3 until failure at the end.

basic crunches
oblique crunches right knee in to left shoulder
toe touches legs straight up in the air, reach for toes
left side plank dips dip hips down and up from left side plank position
right side plank dips dip hips down and up from right side plank position
reverse crunches legs straight up in the air, push heels directly toward ceiling
knee ins legs straight up in the air, pull knees toward head using lower abs
bicycle crunches alternate left and right sides
center crunches basic crunch pushing hands through center of legs
mummy crunches from basic crunch position, reach for heels
basic crunches

Jan 19: I am sore! My calves and right hip are feeling the 4 mile run from Monday night. Today I did 3 sets of 5 pull-ups (assisted for last 3 of each set), 10 horizontal pull-ups with feet on floor, and 30 minutes of jump roping.

Jan 17: 4 miles on the treadmill! 2 minute warm up, 2-8 minute miles, 1-9:30 min mile, 1-9:00 min mile, 6 minute cool down, ~15 minutes stretching. My hips weren’t bothering me while I was jogging but definitely were agitated with me by the cool down. Maybe 4 miles was a bit much. The cardio felt really good though!!

Jan 16: Get Up and Step Up Challenge: 106 reps in 12 minutes and then 10 minutes of high intensity jump roping. Shorter workout today, but man am I sweating!!

Jan 15: Light 5 minute warm up, Swimming in my own sweat time challenge in 38 minutes, 30 minutes of jump roping, 15 minutes of stretching.

Time challenge today was 10 sets of:

  • One Arm Sandbag Swing (Right Arm) 10 reps
  • One Arm Sandbag Swing (Left Arm) 10 reps
  • Burpees 20 reps (-1 with each set to end with 11)

I finished this in 38 minutes 30 seconds. I am amazed that people out there can do this in the low 20s!! This was another amazing total of 155 burpees. I did not make the mistake of adding another set of 10 on accident like last time! I did proper form on all the push-ups but my quads are simply not strong enough to withstand that many squat-to-standing jumps. Towards the middle, I alternated 1/2 the set with jumps and then simply stood up for the other 1/2. When I say ‘simply’…standing up has never been so hard. As a past dancer, my quads are used to training in a turned out position…so it is challenging to keep my knees straight over my toes. Working out in front of a mirror really helps.

**As wiped as I am today, I feel strong. I feel like I am moving towards the best shape of my life. It is a feeling that makes barely being able to stand up worthwhile.**

Jan 14: 20 minutes of abs with my sponge ball

Jan 13: Harder Than Ever Workout (max reps in intervals of 50 sec/10 sec) followed by 20 minutes of jump roping

  • Chin Up: 2, 8 assisted
  • Prisoner Jump Squat: 31
  • Mountain Climbers: 32 sets (64)
  • Clapping Push-Ups: 14
  • Jump Lunge: 23
  • Bicycle: 39 sets (77)
  • Dips: 15 assisted
  • Forward and Backward Lunge Jump Up Left: 20
  • Forward and Backward Lunge Jump Up Right: 20
  • Side Crunch Left: 27
  • Side Crunch Right: 28
  • Burpees: 9

Jan 10: Hit Your Butt: 30 sets of One Leg Half Squats (5 ea. leg = 1 sets) on each leg followed by 20 minutes of jump roping.

Jan 9: MMA Workout (Major Muscle Apocalypse) 20 minutes

  • Sandbag Side Lunges Knee Up to the Right: 10, 10, 10, 11, 10, 10, 10, 10, 10, 10.
  • Sandbag Side Lunge Knee Up to the Left: 10, 10, 10, 11, 11, 10, 10, 10, 10, 11.
  • Burpee: 4, 4, 4, 4, 4, 4, 4, 4, 4, 4.
  • Chair Assisted Pull-Ups: 6, 7, 6, 7, 6, 5, 5, 6, 6, 6.

I took a 30 second break between round 5 and 6 and then again between 7 and 8. My heart is not used to the interval training! Phew!

Jan 7: 50 Hanging Knee Raises in 2.40 and 25 minutes of jump roping

Jan 6: Burpee Fusion Workout. 11 repetitions of the cycle from 10 burpees up to 20 in 45 minutes.

I didn’t realize that the exercise started at 11 burpees so accidentally added in an extra set. When I say accidentally–it’s because this workout was pure hell. I have never done a burpee before…not even 1. I ended up doing a total of 165 burpees. Never did I think it was possible for me to do 165 push ups in a day. The jumping part of the burpees killed me and I modified the last sets to more of a simple stand up at the end. Wow, this was hard!

Jan 3: 70 minute spin class with conditioning

Jan 2: Backward Lunge Kick Up 200 Reps on right and left leg each.

My legs now feel like jello and I had to take a few breaks between to finish–but I pushed through and did them. I started with 100 reps R/L and then broke the last 100 into 30 reps/40 reps/30 reps alternating legs.

This is the kick-my-butt-into-shape workout log to document how I achieve my goal of 5 short, effective workouts a week.
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