6 Minute Workout

Today’s 6 Minute Workout is short but tough. The side pike jumps in particular are killers. This workout is all cardio so it gives my sore muscles a chance to rest a bit.

6 Minute Workout

Set your timer for 12 rounds of 10 seconds (squat jumps) and 20 seconds (other exercises). There is no rest period so I didn’t count my reps.

• Jump Squats
• Side Pike Jumps
• Jump Squats
• Mountain Climbers

Results

27th January 2012

ZWOD – Zuzana’s Workout of the Day #1

Zuzana has finally posted a new workout on her new Youtube channel. She’s calling the workouts ZWODs – Zuzana’s Workout of the Day. The workout is shown in real time and carries over to a second video. Zuzana completed the ZWOD in 24 minutes and 3 seconds. Watch the end of Part II of the workout to see the cool ad she did for her videos back when she was in LA last year with Watch It Now Entertainment.

I modified the pistol squats, as usual, by using a chair take some of the pressure off. I also modified the side plank lifts by doing them on my elbow.

ZWOD – Zuzana’s Workout of the Day

Time Challenge: Do 3 rounds of the following exercises as fast as possible.

• Dive Bombers – 10
• Burpees – 5
• Squat Leg Lift – 20 each leg
• Burpees – 5
• Side Plank Lift – 10 each side
• Burpees – 5
• Pistol Squat – 10 each leg
• Burpees – 5

Results

20th January 2012: 26 minutes and 10 seconds

600 Rep Workout

I didn’t expect this workout to be so hard. My legs are like jelly now. This 600 rep workout focuses on the lower body and abs but is a surprisingly good cardio workout too.

Also wanted to mention if you want to follow Zuzana, she now has her own Youtube and Facebook pages where she says she will be posting her workouts (but she says a lot of things). So if you don’t like the ‘new’ Bodyrock then you can follow her instead or do like me and follow both.

600 Rep Workout

Time Challenge: Do the following 600 reps as fast as possible.

• High Knees – 100
• Lunge Kicks (left leg) – 50
• Lunge Kicks (right leg) – 50
• High Knees – 100
• Squats – 100
• High Knees – 100
• Straight Abs – 25
• Side Crunch (left) – 25
• Side Crunch (right) – 25
• Bicycle Abs – 25

Results

18th January 2012: 20 minutes and 50 seconds

Wish You Would Pump It Workout

This is my 3rd workout for the week which is an achievement in itself! I struggled though. I’m not very strong and it’s hard for me to do burpees and push ups but I pushed as hard as I could during the 12 minutes. Today’s workout is the Wish You Would Pump It workout which you can see Lisa from BodyRock doing in the video above.

Wish You Would Pump It Workout

Set your timer for 12 rounds of 10 seconds (rest) and 50 seconds (exercise). Do each exercise and repeat for a total of 3 sets.

• Burpees with Push Up and Tuck Jump
• Reverse Push Ups
• Triple Plank Burpees
• Knee Raises (using the dip station)

Results

15th January 2012

• Burpees with Push Up and Tuck Jump – 9, 8, 6
• Reverse Push Ups – 9, 9, 9
• Triple Plank Burpees – 10, 10, 7
• Knee Raises (using the dip station) – 12, 15, 16

Let It Go Workout

I know a lot of people are following along with BodyRock’s new workouts but I wanted to try the older Let It Go Workout which is push up free (I’m still resting my injured wrist) and has some new exercises I wanted to try. Zuzana recommended a couple of replacement exercises which you can do if you don’t have any equipment like me, just watch the video for the full explanation. The sandbag clean is replaced by vertical leaps and the ugi squeeze is replaced by mini pulse squats.

Let It Go Workout

Set your timer for 24 rounds of 10 seconds (rest) and 20 seconds (exercise). Do each exercise then repeat (for a total of 6 sets).

• Side Jump Lunge
• Pendulum
• Vertical Leap
• Mini Pulse Squats

Results

12th January 2012

• Side Jump Lunge – 17, 16, 14, 14, 15, 13
• Pendulum – 38, 28, 26, 30, 28, 32
• Vertical Leap – 13, 10, 10, 9, 8, 10
• Mini Pulse Squats – 22, 20, 22, 20, 22, 23

I Won’t Give Up Workout

Following on from yesterday’s fit test, today I did the I Won’t Give Up Workout which is part of BodyRock’s 30 day challenge. This is a very straightforward workout with just two exercises. What slowed me down was using the dip station to do the abs exercise as it hurt my hands, rather than my abs. I think that’s probably because I’m quite heavy so it places a lot of weight on my wrists.

I Won’t Give Up Workout

Time Challenge: Do the following 2 exercises 4 times as fast as possible (400 reps)

• High Knees – 75
• Knee Raises on Dip Station – 25

Results

9th January 2012: 7 minutes

Fit Test

After another long absence I am trying to continue with the home workouts. BodyRock is doing a 30 day challenge which I am going to do my best to follow although I might switch some of the newer workouts with my favourites from Zuzana. The challenge starts with a fit test and then weekday short, high intensity workouts.

I started today by doing the Fit Test. This is a great way to keep track of progress and it also reinforced how unfit I am. I felt really unwell after doing this and it’s only 7 minutes long!

Fit Test

Set your timer for 7 rounds of 10 seconds (rest) and 50 seconds (exercise). Do each of the following exercises once and record your scores to track your progress.

• Squat Jumps
• Push Ups
• Burpees
• High Knees
• Jump Lunges
• Tuck Jumps
• Sit Ups

Results

8th January 2012

• Squat Jumps – 28
• Push Ups (on knees) – 18
• Burpees – 12
• High Knees – 100
• Jump Lunges – 13
• Tuck Jumps – 12
• Sit Ups – 11

What You Want Workout

The What You Want workout is a bit too repetitive and boring for my liking but it’s still a great lower body and cardio workout. I did the workout without the Ugi ball, just using my own bodyweight, and did a modified version of the one leg squat using a chair for support. You can see the modifications in the video.

The good news is that I can feel myself getting stronger already. Squats are becoming much easier for me and I can do them with better form. Hopefully after a few more weeks I’ll notice an improvement in my overall fitness.

Tomorrow I’m going to do an old workout and the day after another new workout, the Let It Go Workout.

What You Want Workout

Part I: Set your timer for 16 rounds of 15 seconds and 15 seconds (no rest period). Do each exercise then repeat.

• Mountain Climber
• Jump Lunges

Part 2: Set your timer to countdown 4 minutes and do as many of the following sets as possible.

• Sumo Squat & Knee Tuck – 10 reps
• One Leg Squat – 5 reps on left leg
• One Leg Squat – 5 reps on right leg

There is no time to record reps in this workout so I just pushed as hard as I could and left it at that. I don’t think I’ll do this one again anyway.

Results

5th December 2011