Sexy Body Breakdown

10 min fitness fusion yoga warm up

10 RFT:

Sandbag backwards lunge/knee up - 15 reps (R/L alt)

Dynamic squats w/ sandbag - 10 reps

Dynamic pushup - 10 reps 

*Zuzana did 5, that was not enough for me - in fact if my legs hadn’t been so tired I could have done 15 reps....maybe next time!)

10 rounds completed in 20 min and 35s

This was one of the top three most brutal workouts that Zuzana has put together yet. About half way through I almost started crying because it was so hard and I was frustrated that I was tiring so quickly (and with my situation at work.) But then I thought of all the cookies I ate Christmas weekend and they are still “hanging out” with me so I told myself to shut up, suck it up and finish all ten rounds. Props to Zuzana!

I was going to take today off from the bodyrock workouts but it is snowing too hard to walk the dog today so I’m going to stay inside.

Quantum of Sweat

Follow the link to the Bodyrock website for pic and video workout demo’s!

10 min fitness fusion yoga (begin 33:39)
Bodyrock:

4 rounds - 10s/50s (2 times through)

1. Skipping on your left leg - 107/102

2. Roll Over Commando Push Ups - 7/8

3. Skipping on your right leg - 90/74

1)           Roll Over Commando Push Ups - 8/8

1. Low Jump Rope Jacks - 98/93

2. Reverse Push Up & Kick Up - 21/21

3. Low Jump Rope Jacks - 97/105

1)           Reverse Push Up & Kick Up -21/19

Total workout time: 26 min

Great cardio workout! I like this format.

Hot Warrior

5 min bodyrock warm up

18 rounds - 10s/50s

Sandbag forward/backward lunge and overhead press (L) - 8/10/10

Sandbag forward/backward lunge and overhead press (R) - 8/8/8

Core Splits - 18/17/17

Dynamo Pushups - 12/14/14

Sleeping crab (L) - 11/11/11

Sleeping crab (R) - 11/12/11

Total workout time: 23 min

Observations:

Sandbag was way too heavy for my shoulders on the first two exercises. Will have to take a sand pack out next time. Lower back not happy.

This was more of a strength workout and less of a cardio workout.

Food Log:

Day one with my bodybugg back on! I will be logging food there until I get some things back under control. I am also curious to see how many calories I burn doing these bodyrock workouts.

Adipose Expulsion

                        Adipose Expulsion

5 min bodyrock warm up

Part 1:

Sandbag front squats - 30 reps

SB sumo squat/leg abductions - 40 reps

Completed in: 3min 11s

Part 2: 10s/20s intervals - 8 rounds = 4 min

Burpees - 5/5/4/4/4/4/3/4

Part 3:

Sumo pushups - 30 reps

Assisted pullups - 30 reps (first 5 full body weight)

Completed in: 3 min 17s

Part 4: 10s/20s - 8 rnds = 4 min

Lateral squat jump overs - 11/8/6/8/7/7/7/7

Total workout time: 19 min 28s

Today’s Thoughts:

These were all my creations of which I am very proud and sufficiently kicked my ass. I am still sore but lucky for me I got to sleep all day in the car on the way home from Montana.

On another note, I am really responding to the body rock hot blooded warm up routine far better than my usual jump roping warm up. I’m going to continue doing this (or a yoga fusion warm up) and see if I can get my back to stop acting up all the time.

Time to get back on track with the eating thing. Had about 6 too many sugar cookies on Christmas and other misc. crap on the days around it. No alcohol though!

Sweaty Sandbag Nightmare

                Sweaty Sandbag Nightmare

5 min bodyrock warm up

Part 1:

Diagonal lunge back/dead row -30 reps

Clean and press - 30 reps

Completed in 6min 48s

Part 2: Set your gymboss for 10s/20s split for 16 rounds. This equals 8 minutes.

Dynamic squats - 16/15/15/15

One leg pushups - 9/8/9/8

Exploding star exercise - 11/12/11/10

Tricep leglifts - 10/12/11/10

Repeat part 1.

Completed in 5min 57s

Total workout time: 25 min 45 sec

Fat Destroyer

5 min bodyrock warm up

20 rounds - 10s/50s

1. Sandbag squat and twisted knee up - 19/22/18/18

1)           Triceps pushup and leg lift - 17/14.5/14/14

2)           One leg get up and knee up (L) - 15/16/16/15

3)           One leg get up and knee up (R) - 16/16/14/16

4)           Burpee knee raises - 6/7/6/6

Total workout time: 25 min

This workout was absolutely brutal today! I really didn’t feel like doing ANYTHING today, in fact I’ve been feeling down right horrible since we got back from Hawaii, but again I made myself do it so that I don’t have to worry about getting up extra early tomorrow morning to get it done before we hit the road. Sometimes you just have to do it even if you don’t feel like it. You WILL feel amazing afterwards though!

Food Log:

7 am - PFB

1045 - banana and cappuccino shake mixed with water

130 pm - apple

2 pm - 1/2 salmon burger, 1 tsp dijon mustard, 3/4 medium sweet potato, 1/3 cup raw sunflower seeds, 1 crispbread cracker

6 pm - chicken salad

All I Want For Christmas Is Abs

Just did a 3 mile dog walk yesterday because I was sore from lifting for the first time in awhile. I am still pretty sore in my legs but I’m not letting it get me down. Better to get as many workouts packed in before christmas weekend then to struggle to find time to squeeze them in then! I Lots to do today to get ready for Xmas! Packing for Montana, finishing the xmas shopping, wrapping presents, bringing the car in for new tires/alignment AND last but not certainly least a fun dermatologist appointment to make sure one of my strange looking moles is not cancer. SWEET!

Remember that everyone is going to be stuffing their faces around the holidays but it doesn’t mean YOU have to also. Budget those calories if you know you might be eating or drinking some items that don’t belong in your healthy lifestyle. Taste things but don’t stuff your face with them. Don’t let the people (pigs) around you bring you down for eating better than they are!!!! Be proud of the fact that you are being healthy and fit and know that YOU are better off for it in the long run and that it makes you so much closer to your new years resolutions than they will ever get.

The Workout:

Follow the link in the title to Zuzana’s workout video!

10 min jump rope

1.           triple action squat w/ sandbag - 6 rounds 20s/20s

2.           L - sit w/ dip station - 16 rounds 5s/10s

3.           sandbag pick up and 2 jumps forward/backward -8/7/6/7 - 4 rounds 10s/50s

Total workout time 22 min

Food Log:

8 am - PFB

1030 am - Banana

11 am - protein shake mixed with water

2 pm - 1/2 salmon burger, 1 tbsp dijon, apple

5 pm - 1/4 cup sunflower seeds (raw), 1/4 cup blueberries

730pm - 1.5 cup white chicken chili (home made)

Weights Workout

                        Weights Workout

Since I haven’t done much weight lifting over the past month, I decided to add some back in for this next four week round of workouts. Mondays will be weight training days where I will hit all the muscle groups that Bodyrock style workouts don’t get that well and anything I think might be lacking. Surprisingly enough, I don’t really feel like I have lost muscle mass at all! But I definitely needed a break from it for awhile. I’ve also decided that it would be nice to be a little leaner so I’m continuing to focus on these short intense cardio-strength workouts.

The workout:

20 minutes of Insanity’s Plyometric Cardio Circuit DVD. (Bad idea doing this first...)

Supersets: 4 sets or 6 reps on all exercises

Ez bar bicep curls - 50lbs

dB alternate hammer curls - 25lbs/20lbs

Lat pulldown - 136lbs

1 arm dB row - 35lb

Olympic bar forward lunge, side squat, narrow squat combo - 20lbs (plus 40lb bar)

Lying hamstring curls - 38lbs

Overhead tricep extensions - 35lb

Skull crushers - 12lbs

Food Log:

7 am - banana and protein shake mixed with water

9:30 am - apple

1030 am - 4 small squares of home made fudge

12 pm - 1/2 salmon burger, 1 tbsp dijon mustard, 1/2 cup cherries

3 pm - 1 cup milk, 2 crisp bread crackers

630 pm - 3 oz oganic ground beef, 1 bag birds eye steamed veggies

350 Rep Beauty On The Beach

350 Rep Beauty on the Beach

5 min bodyrock warm up

walking pushups (3 walk overs) - 50 reps

2 scissor jumps/2 low jacks - 50 reps (4 jump combo = 1 rep)

side plank with diagonal elbow to knee crunch - 25 each side

surfer - 50 reps

prisoner squat/knee to elbow tuck - 50 rep

snowboarder - 50 reps

Completed in 15min 45s

Total workout time: 20 min 45s

Get Hot

5 min Bodyrock warm up

Set gymboss for two intervals of 30s each, 3 rounds. Complete supersets back to back with little to no rest in between. Each super set will take you three minutes to complete.

1a) 5 High knees/drop down, power up

2a) Double footed mnt climbers

1b) Knee hugs

2b) Ab Burn out exercise

1c) Jump lunges

2c) sumo squat/leg abduction

1d) tricep leglifts

2d) leg lift/reverse crunch

1e)sumo pushups

2e) lying chin lifts

Total workout time 20 min

Iron Hot Bod

5 min Bodyrock warm up

Set your gymboss timer for two intervals of 10 sec and 50 sec, 4 rounds each.

split squat (pulse two)/pushup (alternate legs) - 7.5/7.5/8/8

side pushup/burpee - 9/8.5/7/7

plank knee alt. knee tucks - 30/26/27/28

inverted row (jungle gym) - 23/18/15/13

Total workout time: 21 min