Sexy Back & Shoulders

Vertical Push/Pull

Super Set - 5 sets, 5 reps, 311 tempo, 90 seconds rest
A1. Parallel Grip Pull Ups: BWx3, -40x5, -25x5, -25x5, -25x5
A2. Seated Dumbbell Presses: 25x5, 30x5, 30x5, 30x5, 30x5

Super Set - 3 sets, 8 reps, 301 tempo, 60 seconds rest
B1. Pull Downs: 90x8, 90x7, 80x8
B2. Seated Arnold Presses: 20x8, 20x8, 20x8

Body Rock Style: 4 minutes, 6 rounds of 30:10 intervals
C. Side Crunch
    Right Side: 14, 14, 14
    Left Side: 13, 14, 14

300 Rep Fat Burner Workout

I only did half of the 600 Rep Fat Burner Workout and that was enough for me, thank you very much. The workout outline is below, and we were supposed to do it twice for a total of 600 reps. I did it once through at 20 reps each and then again at 10 reps. Even still, it took me 37 minutes and 29 seconds to complete. I feel like a big wimp too, since I probably spent about 1/3 of that time walking around the house panting and trying to catch my breath. This is definately one of those workouts that I'd like to do again in about 3 months to see what kind of improvement I can make.

30 reps Jump Lunge Kick
30 reps Side Burpee Knee Tuck
30 reps Supergirl Squat
30 reps Diving Knee Tuck
30 reps Jump Jack Tuck
30 reps 3D Push Ups
30 reps One Leg Jump up
30 reps Plank Lift Off
30 reps Sumo Twist Crunch
30 reps Ab Choppers

Game On! 300 Squat Challenge

The Game On! 300 Squat Chellenge is perfect for me since I don't have my Gym Boss. I'm not even going to bother timing them. I'm just going to do them until my legs burn like hell and then take a break and repeat.

Oh, I'm also planning on doing "The Nice GrASS Workout" today.

Right There Workout & My New Sandbag

I've been waiting for my new sandbag, which I got from Rouge Fitness, to come in the mail so that I could do the Right There Workout.

And yes. That is a 10 lb bag of rice you see in there.

Here's the breakdown for today's 20 minute workout. (I know, long, huh?) The workout comes in 2 parts, each of which will be repeated 2 times.

Part 1 - 4 minutes, complete the following exercise combination as many times as possible:

1) 10 Jump Squats
2) 1 Side Step Push Up
3) 2 Diagonal Knee Tucks
4) 1 Side Step Push up

Part 2 - 6 minutes, 9 rounds of 30:10 intervals (changed these to 35:5 intervals for the second set), repeat the following 3 times:

1) Lunge Pulse & Side Kick - left
2) Lunge Pulse & Side Kick - right
3) Diagonal Dead Lift with Sandbag


As I mentioned in an earlier post, I am sans my Gym Boss, so I used an on-line interval timer.

Here are my scores for today.
Set 1
Part 1 - 9 reps
Part 2 - 30:10 intervals
   Round 1 - 7, 8, 14
   Round 2 - 8, 9, 15
   Round 3 - 8, 9, 16

Set 2
Part 1 - 8 reps
Part 2 - 35:5 intervals
   Round 1 - 10, 10, 19
   Round 2 - 9, 9, 18
   Round 3 - 8, 9, 18

Hot Body Workout

The Hot Body Workout is on today's menu. The only major change is the last exercise. I don't have anywhere in the house to do Hanging Leg Raises. Instead, I'm going to do Super Girls since they are an incredible core exercise. Here is the workout breakdown.

15 minutes, 15 rounds of 50:10 intervals, repeat the following 3 times:

1) Side Lunge Jump
2) Reptile Push Up
3) V-Crunch
4) Prisoner Squat
5) Super Girl

Here are my scores for today. My Reptile Push Ups suck, but considering I couldn't even do more than 1 2 months ago, I'll take it.

Round 1 - 38, 20, 23, 40, 17
Round 2 - 40, 14, 18, 40, 17
Round 3 - 34, 14, 16, 35, 16

Hot Attack Workout

Today I'm doing the Hot Attack Workout - I'm even going to tackle my fear of the Jump Lunge! I've been worried that my ankle won't hold up to it, but I've been worried about that with other exercises and I've done OK, so we'll see if I can actually do the dreaded Jump Lunge!

This workout comes in 4 parts and it looks B.R.U.T.A.L!

Part 1 - 4 minutes, 4 rounds of 50:10 intervals, repeat the following 2 times:

1) Crab Toe Touch
2) Dive Bombers

Part 2 - 2 minutes, 6 Rounds of 10:10 intervals, NO REST!, repeat the following 6 times:

1) Jump Lunge
2) Mountain Climbers

Part 3- 4 minutes, 4 rounds of 50:10 intervals, repeat the following 2 times:

1) One Leg Hot Attack (Pistol Squat & One Leg Pike Press Combo, alternating legs)
2) Thigh Shrinker (Sumo Knee Up Right Knee Up Left & Jump Squat Combo)

Part 4 - Repeat Part 2

Don't be surprised if you don't hear back from me - it means I died doing this workout!

Update: OK. I didn't die, but by the 3rd round of burnouts, I couldn't do more than 2 Jump Lunges per 10 second interval and no more than 12 Mountain Climbers! OUCH! I couldn't even really keep track of those to be honest. Maybe if I had someone here to count for me - but I'm kind of glad I didn't considering how pathetic I am, lol. Here are my scores for Parts 1 and 3.

Part 1
Round 1 - 30, 9
Round 2 - 27, 6

Part 3
Round 1 - 6, 8
Round 2 - 5, 8

Sexy Shoulders & Abs Workout

Hi Everyone! So, I'm in my new house and I don't have the internet hooked up yet, which is why I haven't posted in a little while, but I'm still here and I'm still Body Rockin' it!

On Wednesday I didn't do a traditional workout, but I did mow my lawn for an hour and 15 minutes with an a push mower - I'm not talking about a gas push mower, I'm talking about the kind with the blades that spin! I had to go over sections of my yard multiple times and the grass still wasn't cut to my satisfaction! I'm calling it the "Nice GrASS Workout." I'm sure to repeat it at least once a week for the rest of the summer.

So, because I couldn't get on line, I made up my own workout. It's the very first one I've ever put together myself and I'm calling it the Sexy Shoulders & Abs Workout. All but one of the exercises appear in other workouts, so it isn't hard to figure out what the workout looks like. Here it is:

15 minutes, 15 50:10 intervals, repeat the following 3 times:
1) Reverse Lunge & Kick Up (left)
2) Reverse Lunge & Kick UP (right)
3) Dynamic Push Up
4) 25 cm Ball Crunch
5) Pike Press

For exercise number 4, I use the Gold's Gym 25cm Pilates mini-ball. I like it because it allows you to get a greater range of motion than just doing regular crunches.

Here are my scores:
Round 1 - 19, 18, 14, 16, 15
Round 2 - 18, 17, 11, 14, 14
Round 3 - 16, 16, 10, 17, 14

Best Ripped Abs Workout

On the menu today is the Best Ripped Abs Workout from July 2, 2010. After yesterday's marathon workout (for me anyway) I'm ready for something short and intense and this seems just right.

12 minutes, 12 rounds of 50:10 intervals, repeat the following three times:
1) Sumo Squat & Leg Lift
2) 1-2 Reptile Push Up
3) Squat & Side Lunge
4) Seated V-Scissors

My scores for tonight:
Round 1 - 20, 8, 9, 40
Round 2 - 20, 9, 10, 34
Round 3 - 18, 7, 9, 38

600 Rep Sexier Body Workout

Today I'm going to do the 600 Rep Sexier Body Workout from March 23, 2010. It looks like pure hell.

Time Challenge, 10 Exercises

1. 60 Reps - Half Burpee with Calf Raise
2. 60 Reps - One Leg Push Up (alternating legs)
3. 60 Reps - Lunge Forward and Backward (30 each side)
4. 60 Reps - One Legged Dead Lift (30 each side)
5. 60 Reps - Crunches with Leg Extension
6. 60 Reps - Prisoner Squat & Front Kick (alternating legs)
7. 60 Reps - One Leg Tricep Dip (alternating legs)
8. 60 Reps - Side Jump Lunge
9. 60 Reps - Chest Lift
10. 60 reps - Over Chair Kick (30 each side)

Time: 40:30.

Comments: Worst. 41 minutes. Ever. Wow. Maybe this wasn't the workout to get back into the swing of things. It kicked my ass up, down and sideways. Maybe it didn't help that I drank a whey shake about 15 minutes prior. I felt like throwing up for a good portion of it. I am so out of shape it's kind of sad. :(

Power Girl Workout

As it turns out, being essentially homeless makes keeping up with workouts rather difficult. That and being out of town with friends that you haven't seen in 2+ years. But more on that later. I FINALLY managed to get a workout in on Monday. It's Zuzana's Power Girl Workout from June of 2010.

12 minutes, 12 rounds of 50:10 intervals, repeat the following two times:
1) Surfer
2) Beach Scissors - left
3) Beach Scissors - right
4) Fighter Lunge - left
5) Fighter Lunge - right
6) 1-2-3 Push Ups

Here are my (pathetic!) scores.

Round 1 - 6, 12, 15, 18, 17, 11

Round 2 - 5, 11, 12, 18, 15, 10

Fat Fighter Workout

The Fat Fighter Workout is from June of 2010. It's a short workout, so I have to remember to push as hard as I can.

12 minutes total, 5 exercises in 2 parts

Part 1 - 9 rounds 30:10 intervals
1) Pike Jump/Squat Jump
2) Strong Core Exercise
3) Plank Jump Push Ups

Part 2 - 9 rounds 30:10 intervals
1) Side Lunge Jump & Knee Up (left)
2) Side Lunge Jump & Knee Up (right)
3) Elbow Plank Hops

I loved this workout! It was, as Zuzana likes to say, "super intense."

Part 1
Round 1 - 10, 8, 9
Round 2 - 10, 12, 7
Round 3 - 9, 10, 10

Part 2
Round 1 - 13, 12, 11
Round 2 - 12, 13, 11
Round 3 - 12, 12, 12

Abs Now! Workout

The Abs Now! Workout is on the menu today, minus all that jumping and hopping.

?? minutes, Time Challenge, 8 exercises, 400 reps total
50 reps Lunge Back & Press Up
50 reps Super Girl Plank
50 reps Sumo Squat
50 reps Reptile Plank
50 reps Side Lunge Jump
50 reps Santana Plank
50 reps Lunge Back & Kick Up
50 reps Mini Squat (burn out)

Update: Somehow one day off stretched into 3 days off. How does that happen? I think it had something to do with my moving my things into storage and generally being out of sorts. Anyway, I did the workout yesterday and later in the day I got in an hour long walk with the dogs.

Time: 15 minutes, 29 seconds. Ouch.

Kiss My Tight Ass Workout

The Kiss My Tight Ass Workout looks brutal, but I'm going to push myself super hard today and tackle my fear of the One Leg Burpee. The only modification I'm making to the workout is the length of the rest interval. I don't have someone to count my reps, so I changed the rest interval from 5 to 10 seconds so that I can write them down. This makes the workout 20 minutes long, instead of the original 18 minutes.

20 minutes, 24 rounds of 40:10 intervals, repeat the following 3 times:
1) Dynamic Squats
2) Sumo Push Ups
3) One Leg Bridge - left
4) One Leg Bridge - right
5) One Leg Burpee - left
6) One Leg Burpee - right
7) Prisoner Get Up
8) Tricep Leg Lift

Wish me luck! I'll post my scores for all 3 rounds later.

Finished this workout last night. It could have just as easily been called "Kiss My Tight Abs" because my core was on fire by the end of it! One Leg Burpees are so hard on my poor weak right leg! Here are my scores:

Round 1 - 24, 12, 25, 25, 6, 5, 6, 26

Round 2 - 20, 10, 22, 23, 5, 4, 6, 24

Round 3 - 17, 8, 22, 22, 5, 4, 6, 26

I finished off the night with 20 minutes of walking at a moderate pace on the treadmill. Gotta burn off those liberated FFAs before they reestrify back on my tight ass!

18 Minute S&M Workout

Get your mind out the gutter! That's the 18 minute Sweat and Muscles Workout. Geesh! This workout is almost a year old (or older). It's all body weigh and it was easy to modify.

18 minutes, 60:30 intervals, 3 rounds of the following:

60 sec Prisoner Squat & Knee Up
30 sec Push Ups
60 sec High Knees
30 sec Burpees with Push Up
60 sec Side Lunge with Touch Down
30 sec Mountain Climbers
60 sec Leg Lift
30 sec Side Lunge Jump

Here are my scores:
Round 1 - 12, 10, 50, 4, 12, 8, 12, 7
Round 2 - 12, 9, 45, 5, 14, 8, 13, 8
Round 3 - 11, 10, 40, 4, 17, 8, 15, 8

Comments - I found it difficult to stay on task and write my scores down. If I had it to do over again - I would have made the intervals 60:40 so that I'd have a built in 10 seconds to write down my scores every two exercises. I'm sure that I could have done more Burpees if I'd had the whole 30 seconds to do them. Now, if you had someone to write down your scores, then it would be fine the way that it is. Also, I only count one rep for anything that is done to both sides. So, for example, squat and right knee up + squat and left knee up = 1 rep. Finally, I can do 10 push ups in a row again! Even 6 weeks ago I could only do 5-6 in a row. Woot!

Tight Cheeks Workout

Today I'm doing the Tight Cheeks Workout.

18-20 minutes, 4 exercises

Part 1 - 4 minutes, 6 Rounds of 10:30 Intervals, max effort
1) Sandbag Swings (alternating arms)

Part 2 - ?? minutes, (4-6 minutes, I'm guessing)
2) 25 Reps (each leg) One Leg Half-Squats with Balance Ball

Part 3 - 4 minutes, 6 Rounds of 10:30 Intervals, max effort
3) Forward/Backward Lunge (alternating legs)

Part 4 - 6 minutes, 6 Rounds of 5:25 Intervals, max effort
4) Balance Ball Combo for Butt & Core

I'm going to follow up with 20 minutes of walking on the treadmill at a moderate pace. As usual, an update with my scores will follow when I'm done with it.

Done! Here are today's scores:
Round 1 - 15, 15, 15, 14, 13, 14
comments: done with 18lb "core ball"

Round 2 - 2:10 right leg, 1:40 left leg
comments: done with 18 lb "core ball," very hard to balance on my right leg

Round 3 - 6, 5, 4, 4, 4, 4
comments: done with 18 lb "core ball"

Round 4 - 3, 5, 3, 6, 3, 6, 3, 7, 3, 7, 3, 4, 8
comments: 5 sec time interval too short for switching positions, if I had it to do over I would use 10:30 intervals

My Buns Hurt Workout

I'm tackling my fear of the My Buns Hurt Workout. I'll be modifying it, as usual, because I'm old and need a few replacement parts. I'm kinda scared. We'll see how my ankle holds up to the Rocket Launchers.

?? minutes, 4 exercises

Part 1 - Time Challenge
1) 20 Reps (each side) Sandbag Lunge Press Up & Squat Leg Lift

Part 2 - 4 minutes, 12 Rounds of 5:15 Intervals, max effort
2) Rocket Launchers

Part 3 - Time Challenge
3) 20 Reps Kick Ups

Part 4 - 4 minutes, 12 Rounds of 5:15 Intervals, max effort
4) Mountain Climbers

I'll update later with my scores for parts 1 and 2. No skipping for me afterward - I'll walk the dogs instead.

Done! Here are my scores.
Round 1 - 5:51
comments: 20 lb db for 1st 10, no weight for 2nd 10

Round 2 - 6, 6, 5, 5, 4, 4, 5, 3, 4, 4, 4, 4
comments: these were more like mini launchers at the end, lol.

Round 3 - 4:35
comments: no room for the spinning part, so I did a set, waited 4 breaths, did a set, etc.

Round 4 - 13, 10, 7, 5, 9, 9, 6, 8, 8
comments: I only made it though 9 of 12 rounds, my legs just wouldn't move.

Now, where are those dogs?

It's Hot In Here Workout (updated)

I went to see Dr. Mike yesterday, my chiropractor, and there is no workout after a Dr. Mike visit. Too sore from all the soft tissue work. But I'm back at it today, with Zuzana's workout from yesterday: It's Hot In Here Workout

?? minutes, Full Body Workout, 3 Exercises

Part 1 - Time Challenge
1) 20 Reps Sandbag Step Up Combo (without sandbag)

Part 2 - 3 minutes, 6 Rounds, 30:10 intervals, max
1) Pike Jump & Push Up

Part 3 - Time Challenge
1) 50 Crab Toe Touches

So, I didn't get to this workout last weekend as planned. More on that in another post though.

I was going to do this workout this afternoon, but none of the chairs in the house are sturdy enough for Part 1 - so I'm going to do it tonight at work when no one else is there.

Instead, I took the dogs for a walk this afternoon. Mojo has a bit more pep in his step - hopefully his doggy T3/T4 meds are starting to kick in. I feel bad for him towards the end though - black fur in the Carolina Sun and heat. I wet him down to cool him off, but it doesn't seem to help all that much.

I did the workout, finally!
Round 1 - 6:46
Round 2 - 4, 3, 2, 0, 3, 2
Round 3 - 3:34

There will most definitely be more Body Rockin' tomorrow.

Fat Destroyer Workout

You may have noticed that I modify nearly all of Zuzana's workouts and that I don't do them in the order that she posts them. Often I have to modify the workouts to work around my injuries, that's just a fact of life. Other times it's because I don't have the equipment. Some of my first purchases when I move into the new digs will be a dip station, pull up bar, and sandbag. I'd order them now, but then I'd have to move it all.

Today I am doing my version of the Fat Destroyer Workout.

20 minutes, 5 exercises, 4 rounds of 50:10 intervals

1) Squat & Twisted Knee Up
2) Tricep Push Up & Leg Lift (alternating legs)
3) One Leg Get Up & Knee Up (left leg)
4) One Leg Get Up & Knee Up (right leg)
5) Burpee Knee Raises (using chairs!)

Here are my scores for today:
1) 17, 13, 14, 13
2) 10, 9, 7, 9 (some off knees for the last round)
3) 16, 16, 14, 11
4) 13, 16, 13, 10
5) 4, 5, 5, 4

Hard Bodies Getting Harder Workout

Today's workout is a modification of the Hard Bodies Getting Harder Workout. I can't do the Ninja Jumps (cause of my lard-butt or something, lol) and One Legged Burpees are out of the question because of my ankle. So, here is my modified version for the older, weaker, and fatter. :)

Time Challenge, ?? minutes, 5 exercises, 5 rounds of:

10 Sumo Squat with Leg Lift
20 Elevated Bridge Leg Lift (10 each side)
5 Dynamic Push Ups
20 One Arm One Leg Bridge (alternating sides)
10 Burpees

I'll update later with my time. Wish me luck!

Update: It turns out that One Arm One Leg Bridges are a lot harder than Zuzana makes them look! I did 4 and quickly found them to be too hard. I was falling all over the place, lol. As a result, I modified the rest of that round and the next, doing 10 One Arm Bridges (alternating arms) and 10 One Leg Bridges (alternating legs). By the end of the 2nd round I knew that the One Leg Bridges were harder for me, so I did the last 3 rounds as One Leg Bridges.

My total time for this workout was 20:15. Whew!

Dive Bomber Exercise Challenge

I'm really taxed from yesterday's Survivor Workout. My legs and glutes are really sore, but it's a good sore. Pistol Squats (One Legged Squats) are a killer! I don't know how Zuzana does it free standing; I have to do it in a doorway to help keep my balance and help myself up. Ultimately though, this is one of the things I love about Body Rock - you can adjust the exercises to your fitness level very easily. That, and since I do the workouts at home, I never feel self conscious about my own fitness level.

So, because my legs are so wiped out from yesterday's workout out, I'm doing an upper body focused exercise challenge today. Here is the link: Dive Bombers

10 minutes, 1 Exercise, Max Effort
Dive Bomber Push Ups - 20 from my toes, 32 from my knees.


I'll also take the dogs for a 2.25 mile walk later today. It takes around 45-50 minutes, depending on how slow Mojo is!