BodyRock 12 Xmas Workout Update

Friday, December 23, 2011

What I did so far for BodyRock 12 Christmas Workout :D

- Day 01 Dec 14th: Day 1 Pump Ups Kick Workout
www.bodyrock.tv/2011/12/12/pumped-up
-kicks-workout-routine-1-of-the-12-wor
kouts-of-christmas/

- Day 02 Dec 15th: Day 2 The Girl With The Dragon Abs Workout
www.bodyrock.tv/2011/12/13/the-girl-
with-the-dragon-abs-workout-2-of-the-1
2-workouts-of-christmas/

- Day 03 Dec 16th: Day 3 & 4 Part Rock! Workout
www.bodyrock.tv/2011/12/15/party-roc
k-workout-3-4-of-the-12-workouts-of-ch
ristmas/

- Day 04 Dec 17th: Nada, time to rest

- Day 05 Dec 18th: Day 5 & 6 Get It On Hot Stuff! Workout
www.bodyrock.tv/2011/12/17/get-it-on
-hot-stuff-routines-5-6-of-the-12-work
outs-of-christmas/

- Day 06 Dec 19th: Day 5 & 6 Get It On Hot Stuff! Workout
www.bodyrock.tv/2011/12/17/get-it-on
-hot-stuff-routines-5-6-of-the-12-work
outs-of-christmas/
Variation #1 Ultimate Burpee (Body Weight) Workout only mix with jump rope

- Day 07 Dec 20th: Day 5 & 6 Get It On Hot Stuff! Workout
www.bodyrock.tv/2011/12/17/get-it-on
-hot-stuff-routines-5-6-of-the-12-work
outs-of-christmas/
Variation #2 Weighted & Abs Bonus Workout mix with jump rope

- Day 08 Dec 21st: Day 7 & 8 Paradise! Workout
www.bodyrock.tv/2011/12/20/paradise-
workouts-7-8-of-the-12-workouts-of-chr
istmas/

- Day 09 Dec 22nd: Rest day, four days of straight intense tend to make the body too tired so I need to recover, to recharge my energy

- Day 10 Dec 23rd: (Today! So either I do BodyWeight from Paradise! Workout or if the latest Xmas Workout is posted today, I'll do that combine with BodyWeight from Paradise!)

- Day 11 Dec 24th: (maybe workouts from Day 9 & 10?)

- Day 12 Dec 25th (my birthday!):

  

  Member Comments About This Blog Post:

CAT224 12/23/2011 11:51AM

Wow great job!! This challenge has been awesome!! :) Here's to hoping the new workout is posted soon! Happy birthday!!!! Report Inappropriate Comment

AHMARROSE 12/23/2011 10:53AM

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FITMOMMYFORLIFE 12/23/2011 10:18AM

You're doing great with the challenge so far! =] Awesome! And HAPPY EARLY BIRTHDAY my dear! That's cool your bday is on a holiday =]=] Hope it is very enjoyable for you!! =] Report Inappropriate Comment

GIANTMICROBE 12/23/2011 7:10AM

AWESOME! Happy birthday, too! Report Inappropriate Comment

JSALERNO 12/23/2011 4:50AM

WOW! THAT'S AMAZING! Report Inappropriate Comment

FEED_ME_SHOES 12/23/2011 2:21AM

Great challenge. How did you find it? Hope you will do a quick review for us when you have finished the 12 days! Keep rocking! x Report Inappropriate Comment

SBNORMAL 12/23/2011 1:20AM

You should have good results!!! Report Inappropriate Comment

BodyRock Log Dec 21st, 2011 - Day 7 & 8 of Xmas Workout

Wednesday, December 21, 2011

Yay, finally, Day 7 & 8 Workout of 12 Christmas Workout was posted after I did 3 days of same workout, hehe. I wanted to write this blog after I did my workout but I was too sleepy to wait my turn to use the pc and I wanted to turn in earlier. Oh well, the important thing is I did the workout and I wrote the result :D I didn't do the whole thing, though, as I was trying to finish everything before dinner so unfortunately, had to skip Body Weight workout. I'll do the workout on next day, I'm guessing Day 9 & 10 Workout will not be posted early it's ok to do same workout but with variation :D

Day 7 & 8, Wednesday 21st December 2011:
Challenge:
Do 1 set for each exercise. There are 4 parts - Part 1 (Weighted) and Part 2 (Body Weight)use timer 4 rounds of 50s exercise/10s rest and Part 3 (Abs, Butt and Thigh Bonus) uses 2 x 3 rounds of 50s exercise/10s rest.
www.bodyrock.tv/2011/12/20/paradise-
workouts-7-8-of-the-12-workouts-of-chr
istmas/

I skip Part 2 as I had very limited time as mentioned earlier.

Part 1: Weighted Workout
- Exercise 01: Leg Press Elevated Ball Pushup (I did Modified Pushup with one leg raise) = 7
- Exercise 02: Clean + 3x Squat Jump (I use a pair of 3lbs dumbbells) = 4 and half (the half is I completed the Clean press only)
- Exercise 03: Alternate Forward/Backward Lunge and Twist (I use a pair of 3lbs dumbbells and the most fun exercise!) = 5
- Exercise 04: High Knee Skipping (I did normal jumping as I don't know how to do high knee skipping) = 140

Part 3: Abs, Butt & Thighs Bonus
*** lying on Swiss Ball still feel too dangerous for me so I didn't do it, too afraid of might knocking on something or knocking myself out!
- Exercise 09: Extended Abs Off of Swiss Ball (I did lie on floor then raise straight legs and hips up) = 8
- Exercise 10: Ugi Chop On Ball (I did crunch up and twist arms to one side, alternate sides) = 14
- Exercise 11: Dip Station Obliques Combo (I did tuck up then spread legs apart when lower legs) = 11
- Exercise 12: In & Out Squeeze = 14
- Exercise 13: Knees Together Squeeze = 10
- Exercise 14: Straight Squeeze = 15

Stretches 2 minutes.

Total minutes: 12 minutes
4 minutes = Exercise 1 to Exercise 4 (Weighted)
6 minutes = Exercise 9 to Exercise 14 (Abs, Butt & Thighs Bonus)
2 minutes = Stretches

I also did some lunatic-looking dance during the opening and closing song of an anime series, so about 2 minutes moving with lots of punching, hehe.

*** Internet was too slow, felt like want to cry waiting for pages to appear so no emoticons in this blog.

  

  Member Comments About This Blog Post:

FITMOMMYFORLIFE 12/22/2011 10:34AM

With the high knees/skipping I almost ALWAYS end up whipping myself! OUCH! So it's probably a good idea to just do the jumping =p You could always do the high knees motion without the jump rope to practice? Still very effective! =] Great job with that workout! Lookin' like a true bodyrocker!!! I have yet to try this workout yet, I'm pretty scared for those feet elevated/reptile push up thingy's LOL! Report Inappropriate Comment

RUNNER4LIFE08 12/22/2011 9:37AM

Sounds like some great workouts! Keep up the good work! Report Inappropriate Comment

GIANTMICROBE 12/22/2011 7:25AM

I can't do high knees either... but I just started incorporating jump jacks with the rope. It's just jumping jacks, except of course, your hands are holding the rope instead of moving. They're more intense than regular jumping and really work your core too. I'm going to start practicing scissors as well. Report Inappropriate Comment

BodyRock Log Dec 20th, 2011 - Day 5 & 6 of Xmas Workout

Tuesday, December 20, 2011

Another day doing BodyRock Day 5 & 6 of 12 Christmas Workout and of course, another variation. This time, I did both Weighted and Abs Bonus but no Ultimate Burpee. I also combined with jump rope workout and I think it's the right choice as I think I performed much better and better endurance!

Day 5 & 6, Tuesday 20th December 2011:
Challenge:
See details in my other blog:
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4629853
For this day, skip Ultimate Burpee, did Weighted and Abs Bonus.

Part 1: 2 Minutes Jump Rope
Timer: 4 sets of 30 exercise/10 rest
- Set 01 = 55
- Set 02 = 65
- Set 03 = 75
- Set 04 = 80
Total: 275 jumps in 2 minutes 20s

Part 2: Weighted Workout
Timer: 4 sets of 50 exercise/10 rest
- Exercise 01: Clean & Press + Sumo Knees = 8 (with a pair of 3lbs dumbbells) (last time was 8)
- Exercise 02: Ugi Chop = 17 (with a pair of 3lbs dumbbells) (last time was 10)
- Exercise 03: Elevated Dip Station Push = 14 (staggered pushups) (last time was mod. pushup, much easier, so no need to compare, hehe)
- Exercise 04: Fireman Lift & Lunge Kick = 9 (with a pair of 3lbs dumbbells) (last time was 7)
Total: 4 minutes

Part 3: 2 Minutes Jump Rope
Timer: 4 sets of 30 exercise/10 rest
- Set 01 = 60
- Set 02 = 80
- Set 03 = 80
- Set 04 = 80
Total: 300 jumps in 2 minutes with 20s

Part 4: Abs Bonus (got the names from the forum, sounds much more official than names that I gave in earlier blog, haha)
Timer: 3 sets of 50 exercise/10 rest
- Exercise 09: Running Man = 28 (bicycle crunches, I touched my knees instead of press arms up) (last time was 12)
- Exercise 10: Russian Twist = 16 (I sat Iean back and while bend 1 knee up towards body, twist body to opposite side with hands holding a pair of 3lbs dumbbells) (last time was 15)
- Exercise 11: Hanging Knee Tuck/V Lift = 13 (I did double-crunch up then when lower legs, spread legs wide apart) (last time was 12)
Total: 3 minutes

Part 5: 2 Minutes Jump Rope
Timer: 4 sets of 30 exercise/10 rest
- Set 01 = 60
- Set 02 = 90
- Set 03 = 90
- Set 04 = 95
Total: 335 jumps in 2 minutes with 20s

Cool down 3 minutes and stretches 4 minutes.

Total minutes: 22 minutes
4 minutes = Exercise 1 to Exercise 4 (Weighted)
3 minutes = Exercise 9 to 11 (Bonus Abs)
8 minutes = Jump Rope
7 minutes = Cool down and stretches

*************************

For tracking my December jump rope goal, highest total jumps:
Total jumps = 910 jumps in total 4 minutes
My December highest total jumps goal = 10K
Previous total = 7191
Current total = 7191 + 910 = 8101
Jumps to reach my goal = 10000 - 8101 = 1899 (maybe tomorrow, the number will be less a thousand, yay!)

  

  Member Comments About This Blog Post:

AHMARROSE 12/20/2011 6:47PM

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VW_STEPH 12/20/2011 2:36PM

Great going! I'm glad you mixed up the workout after no new workout being posted! :) Report Inappropriate Comment

TAICHIDANCER 12/20/2011 10:07AM

One thing is clear: I could never keep up with you!!!! Keep up the good work. Report Inappropriate Comment

BodyRock Log Dec 19th, 2011 - Day 5 & 6 of Xmas Workout

Monday, December 19, 2011

I wasn't satisfied with my score with the Ultimate Burpee Workout so I re-do that part, mixing with jump rope. I couldn't do too intense workout in the heat, though, and I was just breaking my fast, so had to do slower pace, hehe. No wonder those people who demo the workouts in BodyRock website wore skimpy clothes, must be coz the intensity of workouts, it's hard to do exercises in layers of fabrics and longer or looser clothes. Luckily for me, I do my workouts at home, so no worry about a bit of skin exposure, haha. But outside, I think I need to find workout clothes that looser and cover my body but at same time, cooling.

Day 5 & 6, Monday 19th December 2011:
Challenge:
See details in my previous blog:
www.sparkpeople.com/mypage_public_jo
urnal_individual.asp?blog_id=4629853
But for this day, I only do Part 2.

Part 2: Ultimate Burpee Body Weight Workout
Exercise 05: Regular Burpee = 9 (same as previous)
Exercise 06: Star Burpee = 9 (same as previous)
Exercise 07: Side Burpee = 8 (3 more than previous, yay!)
Exercise 08: 1 Leg Burpee = 6 (double the number from previous, WooHoo!)

Before and after the Part 2, I did 2 minutes jump rope (4 rounds of timer 25/5) so total 4 minutes jump rope, 492 normal jumps:
Set 1 of 2 minutes jump rope:
- Interval 1: 46
- Interval 2: 70
- Interval 3: 60
- Interval 4: 70

Set 2 of 2 minutes jump rope:
- Interval 1: 46
- Interval 2: 60
- Interval 3: 70
- Interval 4: 70

Cool down 3 minutes and stretches 3 minutes.

Total minutes: 14 minutes
4 minutes = Exercise 5 to Exercise 8 (Body Weight)
4 minutes = Jump Rope
6 minutes = Cool down and stretches

*************************

For tracking my December jump rope goal, highest total jumps:
Total jumps = 492 jumps in total 4 minutes
My December highest total jumps goal = 10K
Previous total = 6699
Current total = 6699 + 492 = 7191
Jumps to reach my goal = 10000 - 7191 = 2809

  

  Member Comments About This Blog Post:

SAYWINN 12/19/2011 9:47PM

Way to GO! You did really good on the Burpees! I am PITIFUL. I need to make sure I do some everyday so I can get better! I just ordered my jumprope..I like how you incorporated it into your workouts! You are ROCKIN' Report Inappropriate Comment

CAT224 12/19/2011 7:50PM

Awesome workout! and great job with the jump rope!! I jump rope too :) I find it goes by faster than running and is just as good of a workout! I hope you had a great weekend and lets make this a great week! Report Inappropriate Comment

VW_STEPH 12/19/2011 2:44PM

Congrats on doubling your last burpee's, you powered through yay! Yeah I understand the skimpy clothes part myself, as I get so so hot when I am working out and easily over heat - which affects my performance. I always had to wear shorts when doing anything physical lol. It must be a challenge finding something comfortable and loose and also cool! The dri-fit and clima cool clothing ranges must be a great help though? :) Report Inappropriate Comment

PIGSOFGREEN 12/19/2011 1:20PM

Way to go!! I'm starting to incorporate jumping rope into my routines now too, and it's WAY harder than it was when I was a kid. I'm so proud if I can do 50 without a break, but then I feel like I'm dying. I love your jump goal - I think I should set one of these for myself as well... Report Inappropriate Comment

FITMOMMYFORLIFE 12/19/2011 11:34AM

Hey Fathinsn! Thanks for the add! Always nice to have yet another fellow bodyrocker as a sparkfriend! =] I think it's AWESOME that you have a "jumps goal"! 10000 jumps is freaking ridiculous AND great! haha.. You're ALMOST THERE with a full 10 days left till the end of december! That rocks!!! Keep up the awesome work! =] Report Inappropriate Comment

BodyRock Log Dec 18th, 2011 - Day 5 & 6 of Xmas Workout

Sunday, December 18, 2011

Fortunately, no need to wait for as long as Day 3 & 4 workout and I think I got enough rest time on previous day.

Day 5 & 6, Sunday 18th December 2011:
Challenge:
There are 2 workouts - Weighted and Body Weight - and each have 4 exercises, set the timer as 50s exercise/10s rest. Then do bonus Abs workout, 3 exercises, timer 50s exercise/10s rest.
www.bodyrock.tv/2011/12/17/get-it-on
-hot-stuff-routines-5-6-of-the-12-work
outs-of-christmas/

Workout 1: Weighted Workout
Exercise 01: Clean & Press + Sumo Knees = 7 (with a pair of 3lbs dumbbells)
Exercise 02: Ugi Chop = 10 (with a pair of 3lbs dumbbells)
Exercise 03: Elevated Dip Station Push = 23 (modified pushups)
Exercise 04: Fireman Lift & Lunge Kick = 7 (with a pair of 3lbs dumbbells)

Part 2: Ultimate Burpee Body Weight Workout
Exercise 05: Regular Burpee = 9
Exercise 06: Star Burpee = 9
Exercise 07: Side Burpee = 5
Exercise 08: 1 Leg Burpee = 3

Part 3: Abs Bonus (not sure the exercises names, so I made them up, hehe)
Exercise 09: Bike Abs Run = 12 (bicycle crunches, I touched my knees instead of press arms up)
Exercise 10: Bike Abs Switch Ball = 15 (sit Iean back and while bend 1 knee up towards body, twist body to opposite side with hands holding a pair of 3lbs dumbbells)
Exercise 11: Knees Up & Abs Split = 12 (I did crunch up then when lower legs, spread legs wide apart)

After the BodyRock workout, I did jum rope workout, 3 sets of combo several jump styles:
4 minutes, did 3 sets of 20 normal jumps + 14 side-to-side jumps + 20 normal jumps + 14 forward-backward jumps + 20 normal jumps. Total jumps 264 jumps.

Cool down 2 minutes and stretches 3 minutes.

Total minutes: 20 minutes
4 minutes = Exercise 1 to Exercise 4 (Weighted)
4 minutes = Exercise 5 to Exercise 8 (Body Weight)
3 minutes = Exercise 9 to 10 (Bonus Abs)
4 minutes = Jump Rope
5 minutes = Cool down and stretches

*************************

For tracking my December jump rope goal, highest total jumps:
Total jumps = 264 jumps in total 4 minutes
My December highest total jumps goal = 10K
Previous total = 6435
Current total = 6435 + 300 = 6699
Jumps to reach my goal = 10000 - 6699 = 3301 (if it's 3310, it's same model number of my first mobile, hehe)

  

  Member Comments About This Blog Post:

VW_STEPH 12/19/2011 2:42PM

Wow! :) Report Inappropriate Comment

MISSLISA1973 12/18/2011 8:33AM

Keep it up! I got my jump rope out yesterday for the first time in quite a while. I shattered my old record of about four spins... I hit 22 in a row yesterday! I was quite pleased with myself. Report Inappropriate Comment