Finishing Out the Month

Today I did my own thing which was set-up with 3 different circuits.  Each circuit was repeated 3 times with decreasing number of reps each round.... 16, 14, 12 reps.

1. Cross Arm and Leg Scissor Jumps
2. TRX Tricep Presses
3. Side to Side Jumps
4. TRX T,I,Y's

1. Dynamic Squats
2. TRX Low Rows
3. Ninja Jump Tucks
4. Break Dance Push Ups

1. 1-Leg Burpee left
2. TRX Supine Pull Through
3. 1-Leg Burpee rt
4. Dive Bombers

This workout started out pretty easy but quickly ramped up in the second circuit and the 1-leg burpees and dive bombers in the last circuit were killer!

Yesterday was the bodyrock, I Want Your Sweat Wo.  The first exercise was supposed to be with a sandbag but since I don't have a sandbag, I just did it with bodyweight.  Since this made the workout a bit easier, I decided to do 4 rounds instead of 3 to up the intensity.  The entire workout took 20:05.

1. Jump Squat/ Side to Side Squat 20 reps
2. Break Dance Push Up 20 reps (this wasn't the same as the break dance push ups I did today.  This was more of the twist push up Zuzana has done before)
3. Hanging Side Knee Raises 20 reps
4. Twist Squat Jump 20 reps


Tuesday's workout was a new couplet style workout.  I did 4 different couplets of exercises and did each couplet for 5 minutes before moving on the the next.

1a. Dynamic Squats 10reps
1b. Strong Core Exercise 10 reps

2a. Roll Back Jump Up 10 reps
2b. Ball Hand to Foot Transfer 10 reps

3a. Side Jump Lunges 10 reps (switching legs each round)
3b. Seated Bicycles 10 reps

4a. Super Low Oblique Hop Squats 10 reps
4b. Toe Touches 10 reps

Monday was the Brunette Beating Blond bodyrock wo.  I changed the intervals on this workout from 10/50 to 15/45.  I like this time breakup because it gives me a bit more rest period and is truer to an actual interval workout.

1. Flying High Knees 4xs
2. Side to Side Pike Jumps 4xs
3. Reverse Crunch 4xs
4. Side Step Ups 4xs
5. Super Girl Push Ups 4xs

Sunday was the myomytv Leave Me Breathless wo.  I wanted a short and sweet workout and true to its name, it left me breathless! Great workout and only 16 minutes.

Saturday was a day off and last Friday's workout was the Fit Tight Hot wo from bodyrock.   It was a 10/30 interval workout.  I added an extra 4 minute round of sumo squat side shuffles to the end so the entire workout clocked in at 20 minutes. I had big times DOM from this workout. My shoulders were fried after all of those dive bombers (even my biceps were feeling it) and my inner thighs were feeling it from the side shuffles.  This workout also had my hr up to 160 BPM at the end.

1. Dynamic Squats 6xs
2. Low Rows 6xs
3. Diver Bombers 6xs
4. Prisoner Get Ups 6xs
5. Sumo Squat Side Shuffle 6xs