Tuesday, May 15, 2012
Week 18 day 2 - bodyrock - started May challenge
1. Side lunge w/touch downs in middle (alt legs) 42,45,47
2. Spider push-ups 22, 12, 16 these fucking killed!
3. Abs- lay back and tuck knees, hugging knees with arms 124, 23, 20
4. Laying flat on back legs up at 90 degrees - lower to touch ground- was hurting lower back and I had to call my sponsor so only did 2 rounds. 20, 16
Week 18 day 1 - bodyrock
1. Low jack squats w/10 pound weight - 23,16
2. Push-up then bring each knee in - at first was doing spider push ups - 16, 18
3. Squat w/sb @ chest then squat with sb on back (each squat=1) 8, 12
4. Lunge w/sb overhead then press (alt legs) 21,19
5. Step-ups right leg 18, 17
6. Step-up left leg 18,18
Abs: did own
1- sit on chair legs out down-pull in and up - 32
2- sitting up with 10 pound weight twist and touch floor on side with one end-great oblique for me 41
3. regular sit ups- 18
Week 17 day 4 - bodyrock
1. 1 leg jump squat (right)- holy hardness batman! 15,18
2. 1 leg jump squat (left) 21,23
3. 1/2 burpee x3, jump squat x3 - 31/2 4 1/2
4. Push-ups 25, 23
5. Clean & press & 3 jump squats w/sb 5,5
6. Sandbag @ chest, lunge back, twist side, lunge forward (alt legs) 7, 8
7. High Knee Skips 51, 58
Bonus 6 rounds 50/10 - did one of each
1. Lay back on swiss ball, hold wall, bring legs up and down 22
2. Back on ball and feet on floor, sit up and to the side (alt sides) 10lb weight 32
Week 17 day 3 - bodyrock
50/10 twice through
1. Clean & press w/2 sumo knees w/sb 8,8
2. Woodchop w/ med ball 21,21
3. Push-ups 27,23
4. Fireman lift & lunge & kick w/med ball (alt sides) 10,9
5. Burpees 15, 12
6. Side burpees (alt sides) 9,11
Wednesday, May 9, 2012
Week 17 day 2 - bodyrock
Pumped up kicks from 12/12/12
24 rounds 30/10
1. Frog Jump & 2 push-ups 6 (with only one push up in between oops), 4
2. Jump Rope 23,33
3. Clean & press (forgot this part), squat & press w/sb 15, 15
4. Jump rope 38,26
5. Around the world & squat w/med ball 8,10
6. Jump Rope 36,36
7. Switch Lunge and Twist w/med ball ? was tangled in clothes lol,16
8. Jump Rope 35,37
9.Push-ups 12,14
10. Jump Rope 38,36
11. Bicycle abs and then plank dip
12. Jump Rope 38 38
Week 17 day 1 bodyrock
Also too tough to be on schedule with bodyrock and have to wait for new exercise to post, so I am doing other work outs from archives to give some padding between when the new workouts are posted and when I do them.
Did the Sexy sweat on me work out
1) 1 arm sandbag swing (used 14lb kb) 16, 15, 16
2) Squat and Press Leg Lifts – using the pink Sandbag 7,9,8 (did full squat with 10 pound weight at stomach but didn't drop it to floor)
3) Plank Press Up Drunk Chicken 5,6,5
4) Backward Lunge With Kick – 10lb weight 4,6,6
5) Alternating Abs 14,14,14
6) Swinging Legs 34,33,34 (you kicked me ass with these!)
7) Ugi Twist – using the Ugi Ball (med ball) 11,12,12
Side to Side Abs – using the Ugi Ball (med ball) 26,35,30
Friday, May 4, 2012
Week 16 day 4 Bodyrock
1. High Knee Skips 61, 60
2. Squat, Lunge back, lunge side (with med ball 10lb) 8, 10
3. HNS 59, 54 (kept tripping on rope!)
4.Monkey push-up & jump 10, 11
5. HNS 50, 59
6. In plank jump side, center, side, push-up used towel but was so freakin hard forgot pushup in between. LOl. 14, 15
I know posting here helps me stay accountable with workouts but I write my food down on a magnetic pad each day- not sure posting it here is valuable to anyone. If you read this and would like me to post my food let me know.
Week 16 day 3 - Bodyrock
1. Push up and front raise 10 7 7
2. Bag drag used 25 pound plate from gym 14 14 14
3. Commando 3 31/2 31/2
4. Med ball totally confused all three times ? 8 8
5. Round the world 12 12 8
6. Squat jump with med ball - confused about exactly how to do only did 2 times and didn't count. When I am unsure of what I am doing can't keep it together to count. With my back felt too jarring to do third round.
Tuesday, May 1, 2012
Week 16 day 2 bodyrock
2. Push-up with superman 18, 15, 13
3. Elevated Tricep Dip (from bodyweight b/c don't have dip station)21, 22, 25
4. Elevated Knee Ab (easier this way b/c of not having dip station)15, 15, 16
Monday, April 30, 2012
Week 16 day 1 bodyrock
Nightmare.
Anyway I have been having some pain in my lower back that feels like an achy pulled muscle or like my spine is out. It has made it very tempting to not work out.
I decided today that I needed to get back in the saddle and get to the gym.
Despite 2 days where I couldn't stomach veggies, I stuck to my food plan. Strangest thing is that i lost 2 pounds over the last couple weeks and feel mushy. I have a feeling doing bodyrock keeps my muscles a bit swollen and probably holding some water-which makes me feel tighter? Who knows. I do know that I feel so much better when working out.
I still really didn't want to work out today...but I did.
So i did the workout! And actually my back feels better now than before I did it.
Strange. Def felt less strong but somewhat enjoyed it. Wasn't clear if I was doing the
tuck explosive star properly.
Feb 8th tighten it up
Sandbag shoulder lift - used 7 pound medicine ball - 18 21 20
High knees +mountain climbers 3-3-3
Tuck knees and explosive star jump 20-21-19
An bonus: star abs 18
Left oblique plank 19
Right oblique plank 20
Thursday, April 12, 2012
Week 13 day 3 - Bodyrock
Set your interval timer to 3 rounds of 50 seconds work with a 10 second rest. This workout is 18 minutes in total. The third round will be your bonus for this workout.
1) One leg push ups jump overs –
2) Leap frog shoulder press – used 10 pound dumbell and it felt super heavy today
3) Quick feet push up- just did 10 high knees in between
4) Star core –man this was brutal for me
5) Core Twist-used 10 pound dumbbell
6) Sandbag Press and Twist- 10 pound dumbbell
Strangest thing- the last two weeks when I have done less bodyrock and no running my weight went down 1.5 pounds. My goal is to maintain my weight not lose- just gain muscle and get stronger. My diet is basically the same 7 days a week so I am confused. Maybe it is I am not holding the same water I do when my muscles are always in repair from doing bodyrock 5 days a week. I don't feel as toned but that is probably mental.
Breakfast
oatmeal
2eggs
plain yogurt
orange
Lunch
Salmon
potato
1tb butter
mixed veggies
plain yogurt
apple
Dinner
Turkey
rice
asparagus
salad
1tb dressing
pineapple
Wednesday, April 11, 2012
Week 13 day 2 - Bodyrock
Complete 2 Sets of the following exercises for 50 Seconds on with a 10 Second Rest In-between
1) Walking Push-Up & Tuck Jump
2) 3 Way Plank Jump & Clean & Press – used my hammock bag with a 10 pound plate in it
3) Low Jack & V split abs – I don't have the Equalizer so I just stuck to all low jacks
4) Superman Push-Up – Using little kids table for feet.
5) Stand Up & Jump Abs – used aforementioned hammock bag with weight
6) Sumo Kness & Half Burpee – hammock bag again
Monday, April 9, 2012
Week 13 day 1 - Bodyrock
Friday, April 6, 2012
Week 12 day 2 - Bodyrock
Tuesday, April 3, 2012
Week 12 day 1 - Bodyrock
So my beautiful friend Jessica brought me back to reality and so I got on my gear and did the http://www.bodyrock.tv/2012/02/17/ass-fire-beginners-intermediate-advanced-workout-day-5-week-two-of-the-february-30-day-challenge/
2) Over Chair Elevated Circle Abs – I sat on floor and lifted legs up and over a basket of blocks
3) Reverse Elevated Push Ups – did pull ups with legs on stool
4) Step Ups – (Left & Right Leg Alternate) –
Friday, March 30, 2012
Week 11 day 4 Bodyrock
Today I did the body rock Hot Pants Workout http://www.bodyrock.tv/2012/03/27/hot-pants-sweat-workout/
I used Treys basket of blocks in place of the sand bag. LOL.
Wednesday, March 28, 2012
Week 11 day 3 - 2mi Run + Bodyrock
As though I wasn't unmotivated enough- nothing like imagining sweating in long sleeve with hair plastered to my sweaty neck and face to get me pumped up. NOT
I started with a 2 mile run. Ugh sooooo not fun with my hair down and long sleeves.
I usually put my iphone in my sports bra (note to self-look into an arm band). I NEED hyped up music to get my butt moving.* Today I was a hot sweaty mess and struggled with the strategical nightmare of trying to keep my slippery when wet iphone from flying all over the place as I did body rock. It is too bad too, because I think I would have loved this workout if properly attired. Despite the sweat and awkward try to catch my iphone as it went flying in every which direction, I enjoyed the workout today, and at one point I will admit I felt a bit Shera - ish all sweaty with long pants and shirt, grunting along. Did Shera wear long pants...hmmm i think she wore a leather bikini. Now that would be really challenging for iphone placement.
I was waaaay too distracted with the iphone situation to count reps. The sweat told me I did a bang up job :)
http://www.bodyrock.tv/2012/03/21/sexy-sweat-on-me-bodyrock-mash-up-workout/
*I am not completely satisfied with the songs on the Missy Eliot Lose control station-they aren't all fast enough. Please leave a comment if you have a good suggestion for a song to put in to Pandora to get a fast paced music station. No house music please.
Tuesday, March 27, 2012
Week 11 day 2 - Bodyrock
Set your interval timer to 12 rounds of 50 seconds work with a 10 second rest – & Bust out as many repetitions of the following exercises as you can
1) Elevated Plank & Spider Knee Twist – Alternative Legs – used my stairs - 21, 20, 19
2) 2 x Commando Push-Ups, Commando Roll & 10 Mountain Climbers - 3, 3 1/2, 3 1/2
3) 1/2 Burpee & One Arm Upright Row – Alternate Arms – Using 10 pound weight 12, 12, 12
4) 10 x Low Prisoner Squat Jumps & 2 Wide Leg Star Push-Ups 3, 4, 3 1/2
Abs bonus - did but didn't count
Butt cool down- also did but didn't count.
Breakfast
2 eggs
oatmeal
plain yogurt
orange
Lunch
Turkey
green beans
potato
butter
plain yogurt
pear
Dinner
Chicken
rice
asparagus
salad
dressing
apple
Monday, March 26, 2012
Week 11 day 1 - 3 mi Run and Bodyrock
Week 10 day 4 - Bodyrock
Thursday, March 22, 2012
Week 10 day 3 Bodyrock
I had a hard time following exactly what I was supposed to do the first round through and didn't really feel like it was intense enough. I wanted to write I only did the 12 minutes and neither the an or weight extra. But hey I did the 12 minutes!
Tuesday, March 20, 2012
Week 10 day 2 - Body Rock and 2mi Run
1) Press-up + Burpee + Tuck Jump x2 & 10 x Straight Punches – Using the pink Sandbag
2) Press-up + Burpee + Tuck Jump x2 & 10 x Hook Punches – Using the pinkSandbag
3) Press-up + Burpee + Tuck Jump x2 & 2 x Straight Punches + 2 x Hook Punches – Using the pink Sandbag
4) 2 x Mid Abs + 2 x Bag Touch Abs – Using the pink Sandbag
Monday, March 19, 2012
Week 10 day 1 - Yoga and Bodyrock
Sunday, March 18, 2012
Week 9 day 7 - Body rock & 2 mi Run
Set your interval timer to a stop watch 25 reps of the following exercises
1) 25 – Burpee & Push-Up (did all 25- full pushups)
2) 25 – One Leg Step-Ups – Right Leg – (I used 10 pound dumbell and a kitchen chair- after 18 I had to put weight down
3) 25 – One Leg Step-Ups – Left Leg – (I used 10 pound dumbell and a kitchen chair- after 18 I had to put weight down
4) 25 – Elevated Push Ups & 2 Under Knees - Did regular pushups - for 16 and then did modified ones.
5) 5 – High Knees + Drop ( 25 Times ) - This had a push up and was just too long for me- I did 12 only
6) 50 – Mountain Climbers ( 25 Each Leg )
7) 25 Tricep Dips –used stairs
8) 25 Ball Squats –used 10 pound plate in hammock bag across shoulders but didn't use ball
9) 25 Stand to Plank - this felt strange wasn't sure I was doing it right.
10) 50 Jump Mat Toe to Elbow (25 Each Side) - This was insane I only did 11 each side
11) 50 – V Star Switch Abs (25 Each Side) - Also felt too hard - felt totally wimpy- did only 12 a side but did full sit up for 8 of each.
My time 16:35
Friday, March 16, 2012
Week 9 day 5 - Bodyrock
Thursday, March 15, 2012
Week 9 day 4 - rest
Wednesday, March 14, 2012
Week 9 day 3 Bodyrock
http://www.bodyrock.tv/2012/03/08/thong-shape-up-workout-bonus-abs-core-mixed-sculpt-cool-down/
I was completely off with the first exercise and did straight pushups...my shoulders are wicked sore the past two days so it was tough!
I did the 12 rounds straight through switching from straight pushups to push up side plank- my attempt at leg straight up to touch toe- another pushup switch sides. Totally wrong interpretation! Holy goodness. LOL
for the second round of two exercises I also did 12 intervals of 20/10
the first one was a bit simpler to figure out. I used a 10 pound medicine ball instead of the sand bag. (got 5-6 each time)
The switch lunges with kick- I didn't put hands to floor- I did standing switch lunge and then kicked. (5-6 each time)
Abs I couldn't figure out if we were supposed to do all three for three rounds for a total of 9 minutes or just each one one time through for a total of 3 minutes. I did 3 minutes total. For the reverse curls I didn't do the stand up-I don't quite have the strength to do it smoothly.
I was too sore and tired to do the weighted extra at the end. It is tough psychologically to not do all of it but it really isn't manageable for my body right now. I have to be mindful when I am sore.
You will notice I eat a lot of the same things for a few days in a row-this is because it is easier for me to cook in quantities so I can grab what I need quickly and just cook for myself a few times a week. My husband doesn't eat any vegetables or fruit and doesn't care for plain potato or rice but maybe once a week. He prefers to eat more breads and pastas.I make my son a small plate of salad veggies each night but he doesn't really care for meat or fish so he eats a lot of beans. Each night I try to make my husband and son something and then just plate up my meal. It is easy and works for me.
Breakfast
plain yogurt
orange
2 eggs
oatmeal
Lunch
salmon
broccoli
rice
plain yogurt
pineapple
Dinner
chicken
carrots
potato
salad
1tb dressing
apple