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BodyRock Log, Jump Rope Feb 5th & 7th, 2012

Saturday, February 11, 2012

A blog for my workouts on 2 days! We have problem with the internet so instead of blogging daily, I have to combine two into one!

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

Anyhow, first my result of jump rope, of what I've done on those 2 days:
- Feb 5th, I did 4-min before and after BodyRock, so total 8 minutes and 845 jumps
~~~ which also means, Week 1, I did total jumps 14 minutes but unfortunately 16 min to get that weekly goal 30 minutes!
- Feb 7th, I did 2 min before and after BodyRock, so total 4 minutes and 460 jumps
~~~ which also means, Week 2, I did total jumps 4 minutes.

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

For BodyRock workouts, those that I marked "(Modification)" means I change a little bit, maybe the equipments and "(Alternative)" entirely different exercises:
- Feb 5th 30-Day Challenge (Jan-2012) Week 4 Day 1 RockStar Booty Workout
www.bodyrock.tv/2012/01/23/weel-4-da
y-1-of-the-30-challenge-rockstar-booty
-workout/


Workout #1 Lisa's Extreme Cardio Workout
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
#1 (Modification) 1 Leg Push-Ups and Jump Over with a 5lbs dumbbells to jump over
= 8.5, 5, 6
#2 (Modification) Side Straddle Run’s & Burpee’s using the a pair of 5lbs dumbbells
= 7, 10, 10.5
#3 (Modification) Squat and Woodchop – Alternate Sides Using the a 5lbs dumbbells (hard to do woodchop with two, haha)
=16, 18, 16
#4 (Modification) Plank Jump with hands holding armrest of a chair
= 40, 55, 50

Workout #2 Sean's Chest & Triceps Workout
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
#1 (Modification) Pushup with Spider Knee (not elevated)
= 10, 8, 8
#2 (Modification) Diamond Push Up
= 11, 9, 10
#3 (Alternative) Walking Pushup
= 6, 6, 8
#4 (Modification) Tricep Alternating Lunges with a pair of 5lbs dumbbells
= 8, 8, 4

- Feb 7th 30-Day Challenge (Jan-2012) Week 4 Day 2 Strip The Fear Workout
www.bodyrock.tv/2012/01/24/day-2-wee
k-4-of-the-30-day-challenge-strip-the-
fear-workout/


Lisa's Plyo Cardio & Strength Workout (it's only Lisa's workout, no Sean's)
Timer: 12 rounds of 50s work/10s rest = 12 minutes
Workout:
#1 (Modification) Push-up + Clean & Press & Squat & Press with a pair of 5lbs dumbbells
= 4, 4, 4
#2 Plyo-metric Jump & Press Up
= 7, 7, 7
#3 (Modification) Plank & Floor touch & Knee Tuck
= 16, 22, 26
#4 (Alternative) Modified Pushup
= 20, 20, 22

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

Total Workouts on both days, 5th and 7th Feb 2012:
- 5th Feb, total 36 minutes = 8 minutes jump rope, 24 minutes BodyRock and 4 minutes stretches.
- 7th Feb, total 20 minutes = 4 minutes jump rope, 12 minutes BodyRock, 2 minutes cool down and 2 minutes stretches.

  


BodyRock Log, Jump Rope Feb 4th, 2012

Sunday, February 05, 2012

Another long weekends coz another off day on Monday, in lieu of public holiday, Prophet Mohammad's birthdya, on Sunday, yay! Usually, we will have parades of different teams, either from schools, organizations, etc etc. It's usually involves walking, carrying erm, banners? (not sure what call in english, haha) When I was a kid, usually did from the town hall to the town mosque. Nowadays, I think it's in the stadium - haven't seen live for long time, it's usually so crowded and hard to find parking spot that dad usually don't allow us, mom and me, to go unless we hitch a ride with him but he always go very, very early (he always involved either as a committee member or organizing the team)!

My workout for Feb 4th, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 220 jumps

2. My result for BodyRock 30-Day Challenge Week 3 Day 5, The Fast & Furious 800 Rep Workout (Only did Lisa's 800 Rep Challenge, was too light-headed to do Sean's next):
www.bodyrock.tv/2012/01/20/day-5-wee
k-3-of-the-30-day-challenge-the-fast-t
he-furious-800-rep-workout/


Posted my result in BodyRockers team's forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46156678


Timer: Stopwatch = Got 12:20
Workout:
#1 25 Modified Push Ups
#2 (Alternative) 100 High Knee March
#3 (Alternative) Crunches
#4 (Alternative) 100 High Knee March
#5 25 Squats with a pair of 5lbs dumbbells
#6 (Alternative) 100 High Knee March
#7 25 Triceps with chair

3. 2-min (3 x 30s exercise /10s rest) with jump rope, total 230 jumps

4. Cool down 4 minutes and stretches 3 minutes

Total workout = 2:00 + 12:20 + 2:00 + 4:00 + 3:00 = 23 minutes 20s ~ 23 minutes

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

February 2012 Jump Rope Goal = 30 minutes weekly
This week, Week 1, I've done previous 2 minutes + latest 4 minutes = total 6 minutes
24 minutes to go!
Posted my result in Jump Rope Challenge team forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=8245x4328x4
6337736

  
  Member Comments About This Blog Post:

AHMARROSE 2/7/2012 11:31PM

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IRISHF 2/6/2012 12:30AM

    That's a good workout!

I hope everyone enjoyed the celebration of the Prophet's birthday.

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IFFYIFFY 2/5/2012 3:00PM

    emoticon

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JSALERNO 2/5/2012 6:43AM

    GREAT JOB!

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MISSLISA1973 2/5/2012 2:39AM

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BodyRock Log, Jump Rope Feb 2nd, 2012

Saturday, February 04, 2012

Blog about this much latter than I wanted to but past days was full of whirlwind things, mixture of happy and stressful things!

1st, it was the giddiness of driving a manual, 4-wheel-drive with my high heels, offered by my boss!

Then, 2nd, getting compliments from my pilate instructor how I look great after months haven't seen her (I joined again the pilate classes).

3rd, got a team watch (with the team's project name engraved at the buckle). I always wanted to get myself a new watch, the one that I have right now started to have "peeling skin" at the metal straps.

And 4th, some issue with my new job contract (No medical coverage! No bonus! My salary lower than my colleague who 1 year junior and just joined the company! Though, she was much more cleverer than me, asking so high but me, I was too afraid to ask more than 20% increment). This made me wake up from my rose-tinted world, I should pursue much better salary instead of just get content of what I have and the words praises. It's really not asking much to get much, much higher than I have right now, considering #1 leads and colleagues always satisfied with what I've done so far, either written or verbal reviews (unless they too afraid to say negative remarks to me?), #2 I'm currently doing two totally different job skills - document controller and technical assistant - so I should be getting a much better salary, right? and #3 I've been a contractor for years, permanent status seems to be so hard to get so isn't it fair to compensate with giving me raise? So, these 3 days weekend (Monday is an lieu off days coz Sunday is public holiday) is a strategy period with my parents, especially dad who was a retired employee from same company and knows the tricky ways to handle things!

My workout for Feb 2nd, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 205 jumps

2. My result for BodyRock 30-Day Challenge Week 3 Day 4, We Found Love Workout 2 (Lisa's Cardio, Power & Strength Workout):
www.bodyrock.tv/2012/01/19/day-4-wee
k-3-of-the-30-day-challenge-breaking-d
awn-workout/


Posted my result in BodyRockers team's forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46134413


Timer: 12 x 50s exercise/10s rest = 12 minutes
Workout:
#1 (Alternative) Tuck Jump & Dip (as if avoiding punches) = 14, 10, 12
#2 Modified Pushup Tuck & Stretch Backward, alternate legs = 6, 8, 8
#3 Side Plank Leg Lifts Right Side = 10, 9, 15
#4 Side Plank Leg Lifts Left Side = 11, 12, 19

3. Stretches 2 minutes

Total workout = 2:00 + 12:00 + 2:00 = 16 minutes

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

February 2012 Jump Rope Goal = 30 minutes weekly
This week, Week 1, I've done 2 minutes, 28 minutes to go.

  
  Member Comments About This Blog Post:

AHMARROSE 2/10/2012 9:49AM

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JSALERNO 2/4/2012 10:09AM

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TAICHIDANCER 2/4/2012 9:48AM

    Awesome.

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BodyRock Log, Jump Rope Jan 31st, 2012

Tuesday, January 31, 2012

The last day of workout in January 2012 and even with cramps, I still managed to finish, yay! Dunno why when I do jumping or quickly went through strength, not feeling too much cramp but when I do slowly strength exercises, I had to focus on doing proper form AND holding the aches of cramps, haha. But so far, not too terrible cramps of TOM so I survived the day at work (lots of document management) and home (exercises)!

I combine jump rope and BodyRock workouts, sipping water and wiping off sweats whenever I can, hehe.

BodyRock 30-Day Challenge Week 3 Day 3 Re-do Week 2 Day 3 (the website had maintenance and no workout was posted):
www.bodyrock.tv/2012/01/11/day-3-wee
k-2-of-the-30-day-challenge-wild-ones-
workout/


Posted my result for BodyRock workout in the team forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46117251


My workout for Jan 31st, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 215 jumps

2. My result for Lisa's Resistance, Cardio & Core Workout:
Timer: 12 x 50s exercise/10s rest = 12 minutes
Equipment: a pair of 5lbs dumbbells
Workout:
#1 Clean & Press with weight = 10, 15 (improved compare to last time 10, 13)
#2 Squat Leaps = 20, 20 (improved compare to last time 16, 16)
#3 3 Tier (Modified) Push ups = 12, 9 (last time was 8, 11 so not sure what's this, haha)
#4 (Alternative) Modified Pushup = 14, 11 (last time was 13, 13 so same reaction like #3)
#5 Squat & Press with weight = 9, 15 (last time 11, 11 so I think quite good this time)
#6 Switch Lunge’s = 20, 18 (last time was 26, 40 but I think this time is better as I did in much better form, dip deeper)

3. 2-min (3 x 30s exercise /10s rest) with jump rope, total 200 jumps

4. My result for Sean's Legs & Shoulder, I did 1 round of 15 reps instead of 3 rounds:
Using stopwatch, equipment a pair of 5lbs dumbbells
Workout:
#1 Swing with a 5lbs dumbbell
#2 Up Right Row with a pair of 5lbs dumbbells
#3 Squat Jump Press with a pair of 5lbs dumbbells
#4 Lunge Press Side Turn with a 5lbs dumbbells
Total minute = 6:41 round up to 7 minutes

5. 2-min (3 x 30s exercise /10s rest) with jump rope, total 205 jumps

6. After a short rest (harder to do exercises on 2nd day of period), 2-min (3 x 30s exercise /10s rest) with jump rope, total 180 jumps

7. Cool down 3 minutes and Stretches 2 minutes

Total workout = 2:00 + 12:00 + 2:00 + 7:00 + 2:00 + 2:00 + 3:00 + 2:00 = 32 minutes

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

For tracking my January 2012 jump rope goal:
Total jumps = 215 + 200 + 205 +180 = 800
Goal = 5K
Previous total = 4280
Current total = 4280 + 800 = 5080
Jumps to reach my goal = 5000 - 5080 = 80 extra, reached my goal on the last day of January, WooHoo!!!!

  
  Member Comments About This Blog Post:

NOSOUP4U 2/12/2012 9:51PM

    Hi, I just started doing Body Rock this last week. I love it but am having a hard time figuring how to add it to my fitness tracker. If I put it in as Cardio Boot camp it says I'm only burning about 240 some calories and they way I feel when I'm done it has to be more. Yesterday I had to lay down for an hr b4 I felt I had recouped...LOL!

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AHMARROSE 2/1/2012 9:42PM

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MFLYNN8 1/31/2012 8:29PM

    That's right, superstar! emoticon

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JSALERNO 1/31/2012 1:46PM

    GREAT JOB!

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CODILYNN2 1/31/2012 1:23PM

    Ahh I am soo happy to have found someone who does Body Rock! I watched videos for the first time last week and was soo motivated afterwards, However I am still living with my parents and know I will not get up and do this in the morning. So my plan is to start the 30 day challenge March 4th when I will be moved into my new house and new routines!

Keep me posted on your progress!

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LIMASTAR 1/31/2012 10:29AM

  Congrats on finishing strong.

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BodyRock Log Jan 29th, 2012

Monday, January 30, 2012

I think yesterday (Sunday Jan 28th) I did quite a feat! Woke up after my afternoon nap at nearly 6pm, then rushed to perform my prayer THEN quickly started warm up 2 minute and 16-min BodyRock workout, ended with 1 min stretches. And another rush to the bathroom to take a shower before drove to the Masjid with my mom at around 6:40pm and all done in about 1 hour! Normally, all this will take maybe 2 to 3 hours as I'm well known in family as the sloth, not moving too fast, hehe.

Phew, didn't know how I managed to do everything as I didn't see myself as a super person who did lots of things in short time but I'm so happy as I think I managed balance my life between religion and world: #1 did my workout and #2 afterward, went to the Masjid for prayers jemaah (means prayers in a group that lead by an Imam) and listen to Islamic forum related to Maulidur Rasul. Oh, and bananas were my hero as I didn't had much time to stop and eat for post-workout so I brought my water bottle and bananas to eat at the Masjid, clean & tidy, no crumbs nor sticky fall outs, hehe.

My workout for Jan 29th, 2012:
1. Warm up 2-min (3 x 30s exercise /10s rest) with jump rope, total 225 jumps

2. BodyRock 30-Day Challenge Week 3 Day 2 Hot Right Now Workout
www.bodyrock.tv/2012/01/18/day-2-wee
k-3-of-the-30-day-challenge-hot-right-
now-workout/


Posted my result in the team forum:
www.sparkpeople.com/myspark/team_mes
sageboard_thread.asp?board=18287x46952
x46096875


Timer: 24 x 30s exercise/10s rest = 16 minutes
Workout (instead of High Knees Skip with rope, I did High Knees without rope (HKs):
#1 1 Push-up + Burpee + Tuck Jump = 4
#2 HKs = 80
#3 Switch Lunge = 16
#4 HKs = 60
#5 Press up with Spider Knee (did Modified Pushup, at push down I did the Spider Knee) = 11
#6 HKs = 75
#7 High Knees (10x) + Mountain Climbers (10x) = 2
#8 HKs = 70
#9 Side Burpee & Oblique Abs = 6
#10 HKs = 60
#11 Push-up + Side Plank Twist + Oblique Drop = 4
#12 HKs = 75
#13 V Abs Left = 8
#14 HKs = 70
#15 V Abs Right = 8
#16 HKs = 70
#17 Hug Knees + Star Jack = 13
#18 HKs = 80
#19 Single Toe Touch Abs = 6
#20 HKs = 75
#21 Squat Jump = 12
#22 HKs = 50
#23 1/2 Burpee + 1 Push-up = 7
#24 HKs = 60

3. Stretches 1-min (wish I did more but time was running out and I had to hit the shower quickly!)

Total workout = 2:00 + 16:00 + 1:00 = 19 minutes

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

For tracking my January 2012 jump rope goal:
Total jumps = 225
Goal = 5K
Previous total = 4055
Current total = 4055 + 225 = 4280
Jumps to reach my goal = 5000 - 4280 = 720

  
  Member Comments About This Blog Post:

KATTYA1 1/30/2012 2:03PM

    Yay for fitting everything in! It's good to feel that all parts of your life are in balance!

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JNCWHALEY 1/30/2012 11:28AM

    Great job getting everything in!!!! I just realized looking at your numbers that I didn't count my high knees. I should know everything is counted in Bodyrock.

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JSALERNO 1/30/2012 8:42AM

    I WILL BE ABLE TO GET A NAP IN THIS AFTERNOON. I THINK ITS AMAZING HOW YOU ARE SO ORGANIZED WITH YOUR WORKOUTS. I AM STILL DECIDING WHAT ELSE I WANT TO DO WHILE I EAT MY BREAKFAST.

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