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

Fierce Workout 3

Today I went back to one of my favourite older workouts, the Fierce Workout. This workout is from when Zuzana was living in Malta and I think the workouts she posted at that time are some of her best which is why I always go back to them. I also like that there are no push ups in this workout.

This is my second and final workout for the week. I  know I should be doing more but I’m always so sore after each workout and it takes me ages to recover. Hopefully that will change in the coming weeks but for now I’m going to wait to recover from each workout before going on to the next.

Here are my results since I first did this workout in February 2010:

2nd February 2010: 17 minutes and 25 seconds
2nd May 2010: 14 minutes and 58 seconds
4th December 2011: 17 minutes and 11 seconds

I’m going to do a new workout next, the What You Want Workout.

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

Sexy Beast Workout 2

Today I went back to an old workout, the Sexy Beast Workout. I pushed quite hard and saw similar results to the last time I did it which I was quite happy with. Even though I was completely exhausted afterwards, I feel great now and am looking forward to tomorrow’s workout which is going to be a new one for me.

Special thanks to Penny for motivating me to continue with the workouts with her comments in the last post. It helps a lot to know someone else is torturing themselves with these workouts.

Sweat and Muscles Workout 3

Aside from a few hotel gym workouts, today I did my first proper workout since April 27th this year. That’s almost 7 months. Not good.

After a quick warm up I did the Sweat and Muscles Workout. My scores were obviously much lower than last time but to be honest I was just happy to complete the workout without passing out.

I’m not going to make some comment about getting back to working out 5 times a week because I know that’s not realistic but I am going to do what I can and see if I can’t tone up a bit.

Get Hot Cardio Workout 3

Today I warmed up by doing 75 kettlebell swings and then followed up by doing one of my favourite workouts of 2010, the Get Hot Cardio Workout. My time was slower than my two previous scores but that’s the benefit of recording my workouts, I know when I’m doing well and when I’m not. Currently I’m very unfit and it shows in my time. I don’t know how I’m going to get out of this exercise rut.

Gym Workout: 7

Today’s gym workout included the following exercises:

• Treadmill: 20 minutes alternating between running at level 10 and walking at level 6.
• Shoulder Press: weight – 15kg, reps – 14
• Pull Down (palms facing me): weight – 35kg, reps – 10
• Chest Press: weight – 35kg, reps – 8
• Exercise Challenge: Hanging Knee Raises – 50 reps – 2.19 minutes
• Backward Lunge Kick Up: 20 each leg – 2.09 minutes
• BOSU Abs Exercise: 10 reps
• Plank: Front – 30 seconds, left – 30 seconds, right – 30 seconds
• Hip Flexor Stretch: 30 seconds each leg