Silent Killer Workout

After fully recovering from last week’s 3 tough workouts, I went into today’s Silent Killer Workout feeling refreshed and excited to be trying something new. The 20 minute workout is packed with squats so my legs now feel like jelly but it’s all good. Due to a wrist injury I skipped the reverse push ups and I modified the ab exercises because I don’t have a dip station or sandbag. This is a less intense workout than some others but it’s great for the legs.

Silent Killer Workout

Set your timer for 20 rounds of 10 seconds (rest) and 50 seconds (exercise). Do each exercise then repeat (for a total of 2 sets).

• Lunges (left leg forward)
• Squats
• Lunges (right leg forward)
• Squats
• Reverse Push Ups
• Squats
• Knee Raises
• Squats
• Ab Crunch
• Squats

Results

28th November 2011

• Lunges (left leg forward) – 22, 13
• Squats – 23, 17
• Lunges (right leg forward) – 17, 15
• Squats – 19, 14
• Reverse Push Ups – none
• Squats – 25, 20
• Knee Raises (lying down) – 21, 20
• Squats – 23, 17
• Ab Crunch – 22, 22
• Squats – 21, 20

Booty Shaping Workout

After months and months I finally did a new Bodyrock workout, the Booty Shaping Workout. While there are only 3 exercises over 12 minutes, it’s definitely not easy and in particular I found the commando push ups to be difficult after the first round. This is my third workout for the week and even though I’m sore I’m really happy to be back working out. It’s definitely true that exercising can lift your spirits.

Booty Shaping Workout

Set your timer for 18 rounds of 10 seconds (rest) and 30 seconds (exercise). Do each exercise then repeat (for a total of 6 sets).

• Commando Pushups
• Squat and Push Kick (without sandbag)
• Single Knee Tuck (modified)

Results

24th November 2011:

• Commando Pushups – 13, 8, 7, 7, 7, 7
• Squat and Push Kick (without sandbag) – 13, 14, 14, 14, 14, 13
• Single Knee Tuck (modified) – 13, 13, 12, 13, 11, 11

4 Minute Sweat Workout

Four minutes might not sound like a lot but if you push hard you’ll see it’s a really intense workout. This is great for those days when you’re short on time.

I haven’t done one of Zuzana’s workouts for months so this was exhausting for me. I’d forgotten how much I enjoy her workouts. I think I might start doing all her exercise challenges over the coming weeks.

4 Minute Sweat Workout

Set your timer for 5 and 15 second intervals x 12 rounds. Alternate between high knees and mountain climbers.

Results

4th February 2011:

• High Knees – 42, 40, 37, 40, 35, 39
• Mountain Climbers – 26, 24, 26, 26, 26, 26

5th February 2011:

• High Knees – 46, 36, 38, 38, 38, 40
• Mountain Climbers – 26, 26, 24, 24, 24, 24

12th April 2011:

• High Knees – 41, 37, 38, 40, 38, 41
• Mountain Climbers – 24, 24, 20, 24, 26, 24

Have you done this 4 minute workout? What were your scores?

Fat Ass Burn Off Workout

I really need to do more Fat Ass Burn Off Workouts and get into shape. This is a quick, high intensity cardio workout. 12 minutes of hell.

Fat Ass Burn Off Workout

Set your timer for 10 seconds of rest and 20 seconds of work, times 24 for a total of 12 minutes. There are 6 rounds of 4 exercises.

Results

29th July 2010:

• High Knees – 62, 58, 56, 54, 55, 54
• Mountain Climbers – 38, 26, 28, 28, 26, 30
• Side Plank Burpees – 5, 5, 4, 4, 4, 4
• Super Girl Push Ups – 5, 4, 4, 4, 4, 5

Sexy Hot Cool Workout

Today I did a new workout – Sexy Hot Cool Workout. There are 3 parts to the workout which took me around 20 minutes in total.

Part 1:

6 rounds of these 2 exercises:

• 10 High Knees (each jump counts as 1 rep)
• 10 Explosive Push Ups

Part 2:

Set your timer for 8 rounds of 2 intervals of 10 seconds (your rest period) and 50 seconds (your max effort). You will go through the following sequence of exercises twice:

• Elevated Push Up with Knee Tucks
• Step Up – left leg
• Step Up – right leg
• Reverse Knee Tucks

Part 3:

6 rounds of these 2 exercises:

• 10 Mountain Climbers (2 jumps count as 1 rep)
• 10 Jump Lunges

Results

24th July 2010

Part 1: 4 minutes and 16 seconds
Part 2:

• Elevated Push Up with Knee Tucks – 2 then pain!
• Step Up – left leg – 28, 21
• Step Up – right leg – 24, 19
• Reverse Knee Tucks – 25, 25

Part 3: 6 minutes and 48 seconds
(Admittedly my form was poor, not touching the ground with the lunges, but I was getting dizzy).

Booty Firm Up Workout

I’m not sure if today’s workout was harder than yesterday or not but both workouts are extremely tough. Again this is a 12 minute workout but push hard and it’s all you’ll need to do for the day. Read the full workout here.

Booty Firm Up Workout

HIIT – 20 second intervals (no breaks) alternating between 2 exercises for 4 minutes (20 seconds x 20 seconds x 6).

Round 1:

• Explosive Star
• Plank to Pike Jump

Round 2:

• Pike Leg Switch
• Seated Bicycle

Round 3:

• Push Up / Bent Pike Push Up
• Flying Scissors

Results

9th June 2010
18th July 2010

Sexy Pain Train Workout

The Sexy Pain Train Workout is one of the hardest HIIT workouts yet. It’s only 12 minutes long but you’ll be exhausted afterwards.

Sexy Pain Train Workout

There are 3 rounds of 6 exercises – 10 seconds of rest followed by 30 seconds of training – 12 minutes in total.

Results

8th June 2010:

• Sumo High Knees – 88, 57, 58
• Reptile On The Run – 21, 14, 14
• One Leg Squat (chair assisted) – 4, 4, 4
• Push Up and Knee Tuck – 9, 7, 7
• Forward/Backward Jump and Touch Down – 14, 16, 16
• Oblique Burpee – 7, 7, 7

Rock’n No Rolls Workout

I haven’t done a workout for 4 days because I was on holiday. I considered working out in my hotel room but after walking all day long, each day, I just didn’t have the energy to do anything else.

Today I did the Rock’n No Rolls Workout. This is a super cardio workout and I was just about dead by the time it came to do the push ups.

Rock’n No Rolls Workout

There are 5 different exercises, 10 seconds of rest followed by 50 seconds of high intensity x 4. So it’s 4 minutes per exercise for a total of 20 minutes.

Results

6th June 2010:

• 10 High Knees and Drop Down – 8, 7, 7, 7
• Side to Side Pike Jumps – 36, 20, 28, 22
• Reverse Crunches – 15, 11, 11, 11
• Side Step Up – 22, 24, 16, 20
• Super Girl Push Up – 6, 4, 4, 4

30th July 2010:

• 10 High Knees and Drop Down – 8, 7, 7, 7
• Side to Side Pike Jumps – 40, 19, 23, 28
• Reverse Crunches – 18, 16, 16, 16
• Side Step Up – 25, 25, 20, 25
• Super Girl Push Up – none