DAY 41 - Friday 5/14/2010 - WEIGHTS
BODYROCK'S WEIGHT II
9 sets in 15 minutes = 54 reps
then:
jogged 2 mintes 4mph
ran hard 1 minutes 7 mph
jogged 2 minutes 4 mph
ran hard 1 minute 7 mph
put to 2.5 incline:
jogged 2 mintes 4 mph
ran hard 1 minute
jogged 2 mintes 4 mph
ran hard 1 minute (heart rate up to 163)
ran softly 3 minutes 5 mph
jogged 2 minutes 4 mph
walked 2 minutes 3 mph
Total 40:43
163 maximim
483 calories
Day 40 - Thursday 5/11/2010 - CARDIO & CORE
BODYROCK'S CARDIO AND CORE II
warmed up - walked 3 minutes, jogged 2 minutes on treddy
21 sets of jump rope (+ 5) = 1050 high knee jump ropes
21 sets of scissor kicks = 1050
cool down - jogged 3 minutes at 4mph
STATS: 27.18 minutes
Peak HR, 164
Total Cal, 372
Day 39 - Wednesday 5/10/2010 - NOTHING
NOTHING
I feel like i'm coming down with something. I'm going to rest today.
Day 38 - Tuesday 5/10/2010 - LOWER BODY WORKOUT
THE FIRM LOWER BODY WORKOUT - TAPE
Day 37 - Monday 5/10/2010 - WEIGHTS - FULL BODY CIRCUIT
VEDRAL'S FULL BODY CIRCUIT
Day 36 - Sunday 5/9/2010 - DAY OF REST
Day 35 - Saturday 5/8/2010 - Cardio & Core (no weights in the exercise room)
"BODYROCK'S CARDIO & CORE I"
1355 jumpropes & 127 core (lying crunches)
Peak 166
Total Calories 421
DAY 34 - Friday 5/7/2010 - Active Rest - left for Branson with my hubby
DAY 33 - Thursday 5/6/2010 - Cardio & Core
"BODYROCK'S CARDIO & CORE II"
21 sets = 1050
then jogged 2 minutes on treddy at level 4
then walked 5 minutes at level 3
stretched
Total time: 27 minutes
Peak Heart Rate: 165
Total Cal: 417!!!
(I really pushed it today - i was pretty stoked after checking myself out in the mirror and seeing my abs!!! I'm getting more motivated now that i'm seeing results...this pretty much rocks dude)
DAY 32 - Wednesday 5/5/2010 - Weight Training
"BODYROCK's WEIGHT TRAINING PART I"
Warmed up
I did 11 sets (66 total reps)
jogged on treddy 4mph .25 mile w/ a 4.5 incline
walked on treddy 3 mph .25 miles
Stretched
DAY 31 - Tuesday 5/4/2010 - Cardio & Core
"BODYROCK's CARDIO & CORE I"
I did 1300 jumping ropes (most with high knees)
125 full body crunches -- all in exactly 20 minutes!!
My total time (including cool down) was 30:27
My Peak Heart Rate got to 166
My Total Calories burned is 420
Day 30 - Monday 5/3/2010 - Weight Training
"BODYROCK'S WEIGHT TRAINING PART II"
Squats with overhead press
Knee push-ups with straight leg lifts while in plank
Finished 10 sets - 60 reps total
Ran .25 mile at level 4 then walked 5 minutes at level 3
stretched
Day 29 - Sunday 5/2/2010 - REST
DAY 28 - Saturday 5/1/2010 - Intense Cardio
"Bodyrock's Intense 20 minute-cardio"
20 Minutes
DAY 27 - Friday 4/30/2010 - FULL BODY CIRCUIT
Diet's.com's full Body circuit
plus (2) sets of 12 biceps 15lbs
plus (2) sets of 12 overhead triceps with 15lbs
plus 100 Fanny Lifters
DAY 26 - Thursday 4/29/2010 - CARDIO & CORE
BODYROCK CARDIO & CORE II
750 jumpropes and 750 scissors kicks
DAY 25 - Wednesday 4/28/2010 - WEIGHT TRAINING
"BODYROCK WEIGHT TRAINING I"
Lunges w/ biceps
Tricep Knee pushups with Mountain Climbers
I did 11 sets of each
Peak HR 158
376 calories
DAY 24 - Tuesday 4/27/2010 - CARDIO & CORE
"BODYROCK CARDIO & CORE I"
1464 Jumpropes! and 134 full body crunches
DAY 23 - Monday 4/26/2010 - WEIGHT TRAINING (UPPER AND LOWER)
"Jackie - PERSONAL TRAINING VIDEO"
DAY 22 - Sunday 4/25/2010 -REST DAY
DAY 21 - Saturday 4/24/2010 - 20 MINUTE INTENSE CARDIO
"BODYROCK INTENSE 20-MIN CARDIO"
100 squats w/ 8lbs each
bodyrock.tv stretch video
DAY 20 - Friday 4/23/2010 - WEIGHT TRAINING (shoulders, triceps, back)
"VEDRAL CIRCUIT II"
100 calf raises 15 lbs
25 side bends 12 lbs
DAY 19 - Thursday 4/22/2010 - 20 MINUTE CARDIO & CORE
"BODYROCK CARDIO & CORE II"
19 sets = 950 jump ropes & scissor kicks
DAY 18 - Wednesday, 4/21/2010 - WEIGHT TRAINING (biceps, chest, shoulders)
"VEDRAL UPPER BODY CIRCUIT I"
abs
100 fanny lifters 10lbs each
DAY 17 - Tuesday, 4/20/2010 - LONG CARDIO
Bike (25 miles, 1:26minutes, peaked at 161, total calories 1207)
DAY 16 - Monday, 4/19/2010 - WEIGHT TRAINING (Upper & Lower)
"BODYROCK WEIGHT TRAINING I"
DAY 15 - Sunday, 4/18/2010 - REST
DAY 14 - Saturday, 4/17/2010 - LONG CARDIO
Bike (1:34minutes, 21.5 miles, total calories 1295)
DAY 13 - Friday, 4/16/2010 - 20 MINUTE CARDIO & CORE
"BODYROCK CARDIO & CORE I"
1374 jump ropes and 300 bicycles
Some bum strengthening exercises
yoga zone stretching video
DAY 12 - Thursday, 4/15/2010 - WEIGHT TRAINING (full upper)
"VEDRAL FULL UPPER BACK CIRCUIT"
DAY 11 - Wednesday, 4/14/2010 - LONG CARDIO
"BIKE"
DAY 10 - Tuesday, 4/13/2010 - 20 MINUTE CARDIO & CORE
"BODYROCK CARDIO & CORE I"
1380 jump ropes & 90 abs
DAY 9 - Monday 4/12/2010 - WEIGHT TRAINING (upper and lower)
"BODYROCK WEIGHT TRAINING II"
DAY 8 - Sunday 4/11/2010 - FREE DAY
DAY 7 - Saturday 4/10/2010 - ACTIVE REST
Golfed at Kim's
DAY 6 - Friday 4/09/2010 - LONG CARDIO
"BIKE"
DAY 5 - Thursday 4/08/2010 - WEIGHT TRAINING (upper & lower)
"BODYROCK WEIGHT TRAINING I"
DAY 4 - Wednesday 4/07/2010 - 20 MINUTE INTENSE CARDIO
"BODYROCK INTENSE 20-MIN CARDIO"
DAY 3 - Tuesday 4/6/2010 - WEIGHT TRAINING (full upper & lower)
"BODYROCK FULL BODY CIRCUIT"
Peak HR: 158
DAY 2 - Monday 4/5/2010 - CARDIO & CORE
"BODYROCK CARDIO & CORE II"
jump rope and scissor kicks
DAY 1 - Saturday, 4/4/2010 - WEIGHT TRAINING (upper & lower)
"BODYROCK WEIGHT TRAINING II"
7 sets each = 42
Peak HR - 156
TC - 366
Sunday, April 25, 2010
Saturday, April 17, 2010
Diet.com's "PERFECT CIRCUIT WORKOUT"
3 sets of 10 each:
1) Jump Burpees with back rows while in plank
2) Squat with overhead shoulders
3) Pushups
4) Walking lunges w/ forward shoulder raises and side forward raises
Watch the video HERE!
1) Jump Burpees with back rows while in plank
2) Squat with overhead shoulders
3) Pushups
4) Walking lunges w/ forward shoulder raises and side forward raises
Watch the video HERE!
VEDRAL FULL UPPER BACK CIRCUIT
This is a GOOD workout!
I have a book called the "Fat Burning Workout" by Dr. Joyce L. Vedral and her concept is doing "monster sets" which entails 4 or 5 different moves for one muscle group and you go through a whole segment without rest. Here is how it was done:
Do each set with no rest in between. After each set, 30 second rest
BICEPS:
Set 1: 12 repetitions holding 8 lb weights
1)Standing alternating dumbbell curls
2)Standing angled simultaneous dumbbell curls
3)Standing alternate hammer curl
4)Concentration curl
Set 2: 10 repetitions holding 10 lb weights
Same 4 moves
Set 3: 8 repetitions holding 12 lb weights
SHOULDERS:
Set 1: 12 reps holding 3 lbs
1)Standing side raises
2)Standing front raises
3)Standing back raises (pee-wee lateral)
4)Bent over side raises
5)Standing alternate dumbbell press
Set 2: 10 reps holding 5 lbs
Set 3: 8 reps holding 8 lbs
CHEST:
Set 1: 12 reps holding 10 lbs
1)Incline press
2)Incline fly with a twist at top
3)Cross-bench pullover holding one weight
4)Flat fly
5)Flat press
Set 2: 10 reps holding 12 lbs
Set 3: 8 reps holding 15 lbs
TRICEPS:
Set 1: 12 reps holding 3 lbs
1)Standing one-arm overhead extension
2)Bent-over one-arm triceps kickback
3)Lying flat cross-face extension
4)Lying incline cross-face extension
Set 2: 10 reps holding 5 lbs
Set 3: 8 reps holding 8 lbs
BACK:
Set 1: 12 reps holding 10 lbs
1)Bent-over reverse dumbbell row
2)Slightly bent-over dumbbell shrug
3)Upright row
4)Seated back lateral
5)bent-over back lateral
This whole workout took about an hour. I did walk on the treddy before and after to warm up and cool down.
I have a book called the "Fat Burning Workout" by Dr. Joyce L. Vedral and her concept is doing "monster sets" which entails 4 or 5 different moves for one muscle group and you go through a whole segment without rest. Here is how it was done:
Do each set with no rest in between. After each set, 30 second rest
BICEPS:
Set 1: 12 repetitions holding 8 lb weights
1)Standing alternating dumbbell curls
2)Standing angled simultaneous dumbbell curls
3)Standing alternate hammer curl
4)Concentration curl
Set 2: 10 repetitions holding 10 lb weights
Same 4 moves
Set 3: 8 repetitions holding 12 lb weights
SHOULDERS:
Set 1: 12 reps holding 3 lbs
1)Standing side raises
2)Standing front raises
3)Standing back raises (pee-wee lateral)
4)Bent over side raises
5)Standing alternate dumbbell press
Set 2: 10 reps holding 5 lbs
Set 3: 8 reps holding 8 lbs
CHEST:
Set 1: 12 reps holding 10 lbs
1)Incline press
2)Incline fly with a twist at top
3)Cross-bench pullover holding one weight
4)Flat fly
5)Flat press
Set 2: 10 reps holding 12 lbs
Set 3: 8 reps holding 15 lbs
TRICEPS:
Set 1: 12 reps holding 3 lbs
1)Standing one-arm overhead extension
2)Bent-over one-arm triceps kickback
3)Lying flat cross-face extension
4)Lying incline cross-face extension
Set 2: 10 reps holding 5 lbs
Set 3: 8 reps holding 8 lbs
BACK:
Set 1: 12 reps holding 10 lbs
1)Bent-over reverse dumbbell row
2)Slightly bent-over dumbbell shrug
3)Upright row
4)Seated back lateral
5)bent-over back lateral
This whole workout took about an hour. I did walk on the treddy before and after to warm up and cool down.
Thursday, April 15, 2010
VEDRAL UPPER BODY CIRCUIT II
WARM UP!
EACH MUSCLE GROUP:
Start with light weights and do 12 reps each.
Rest 30 seconds.
Do next weight 10 reps each
Rest 30 seconds
Do next weight 8 reps each
Rest 30 seconds
Do next weight 6-8 reps each
SHOULDERS:
1) Bent Lateral (3,5,8lbs)
2) Alternate Press (5,8,10)
TRICEPS:
1) Arm Overhead (5,8,10,12)
2) Kickback (5,8,10,12)
3) Cross-Face Flat (5,8,10,12)
4) Cross-Face Incine (5,8,10,12)
BACK:
1) Reverse Bent Row (8,10,12,15)
2) Bent-Over Shrugs (8,10,12,15)
3) Upright Rows (8,10,12,15)
4) Seated Lateral (8,10,12,15)
STRETCH!
EACH MUSCLE GROUP:
Start with light weights and do 12 reps each.
Rest 30 seconds.
Do next weight 10 reps each
Rest 30 seconds
Do next weight 8 reps each
Rest 30 seconds
Do next weight 6-8 reps each
SHOULDERS:
1) Bent Lateral (3,5,8lbs)
2) Alternate Press (5,8,10)
TRICEPS:
1) Arm Overhead (5,8,10,12)
2) Kickback (5,8,10,12)
3) Cross-Face Flat (5,8,10,12)
4) Cross-Face Incine (5,8,10,12)
BACK:
1) Reverse Bent Row (8,10,12,15)
2) Bent-Over Shrugs (8,10,12,15)
3) Upright Rows (8,10,12,15)
4) Seated Lateral (8,10,12,15)
STRETCH!
Tuesday, April 13, 2010
Sunday, April 11, 2010
BODYROCK CARDIO & CORE I
Minimum 5 minutes warm up!
Timer 4 minutes:
30 jump ropes - stop and mark
plus
1 minute - ABS
DO 4 ROUNDS = 20 minutes
Watch the video HERE!
COOL DOWN
STRETCH
Timer 4 minutes:
30 jump ropes - stop and mark
plus
1 minute - ABS
DO 4 ROUNDS = 20 minutes
Watch the video HERE!
COOL DOWN
STRETCH
BODYROCK CARDIO & CORE II
Warm up!
50 jump ropes (like you're running)
50 chair scissors
(mark sheet)
Back-to-back for 20 minutes
Watch the video HERE!
50 jump ropes (like you're running)
50 chair scissors
(mark sheet)
Back-to-back for 20 minutes
Watch the video HERE!
BODYROCK INTENSE 20-MIN CIRCUIT
READY FOR AN INTENSE WORKOUT?
5 Exercies x 4 minutes = 20 minutes
Each exercise has 8 rounds:
20 seconds intense work
10 seconds rest
1) High Knees Jump Rope
2) Burpees
3) Jump Lunges
4) Long Jump Forward (into semi-squat), 2 quick jumps back
5) Jumping jacks
5 Exercies x 4 minutes = 20 minutes
Each exercise has 8 rounds:
20 seconds intense work
10 seconds rest
1) High Knees Jump Rope
2) Burpees
3) Jump Lunges
4) Long Jump Forward (into semi-squat), 2 quick jumps back
5) Jumping jacks
Thursday, April 8, 2010
BODYROCK WEIGHT TRAINING I
Anyhoo, Here is my workout for today which totaled 66 rear lunges lunges (with 12 pound weights standing on a stepper), 66 push-ups up (knees), 66 planks, and 66 mountain climbers and 81 biceps (i did a set of 15 afterwards for good measure). (Explanations of moves explained below)
5 minute warm-up (3.0 mph on treadmill and light stretching)
REPEAT FOR 15 MINUTES:
6 rear lunges
6 biceps
6 knee pushups
6 planks with mountain-climbers
**Do as many as you can**
I did one set (15 reps) of biceps with 12 pound weights
5 minute warm down (3.0 mph on treddy)
Watch the video of the workout HERE!
***My biceps are sore!!! And....I CANNOT BELIEVE i did that many pushups in 15 minutes! Doing 6 at a time then jumping to the next, then back to the original segment is perfectly short and long enough to keep those muscles challenged yet give them a tiny break....This is so unlike the hour-long weight lifting sessions i would only focus on one move at a time. I didn't incorporate 2 or 3 exercise moves into one -- why didn't I do this earlier? I feel such a huge difference in my soreness than when i just did basic weightlifting***
Mountain climbers: when i do my knee pushup, i stay in that position and then go into plank position (extend legs straight out). A mountain climber is when you bend one knee to your chest, bring it back out to pplank...then bend the other leg knee to your chest, then back to plank.
5 minute warm-up (3.0 mph on treadmill and light stretching)
REPEAT FOR 15 MINUTES:
6 rear lunges
6 biceps
6 knee pushups
6 planks with mountain-climbers
**Do as many as you can**
I did one set (15 reps) of biceps with 12 pound weights
5 minute warm down (3.0 mph on treddy)
Watch the video of the workout HERE!
***My biceps are sore!!! And....I CANNOT BELIEVE i did that many pushups in 15 minutes! Doing 6 at a time then jumping to the next, then back to the original segment is perfectly short and long enough to keep those muscles challenged yet give them a tiny break....This is so unlike the hour-long weight lifting sessions i would only focus on one move at a time. I didn't incorporate 2 or 3 exercise moves into one -- why didn't I do this earlier? I feel such a huge difference in my soreness than when i just did basic weightlifting***
Mountain climbers: when i do my knee pushup, i stay in that position and then go into plank position (extend legs straight out). A mountain climber is when you bend one knee to your chest, bring it back out to pplank...then bend the other leg knee to your chest, then back to plank.
Wednesday, April 7, 2010
BODYROCK WEIGHT TRAINING II
WARM UP!!
REPEAT FOR 15 MINUTES:
6 x's each:
Holding 10 pounds: bent-over row, then squat stand with should press
then immediately go to
On mat, knee pushups then plank, putting feet on a short stepper. Followed by a straight leg lift, flexing my bum and strenghtening my lower back = 1 set
**Do as many as you can**
Cool down on treddy 5 mintes
REPEAT FOR 15 MINUTES:
6 x's each:
Holding 10 pounds: bent-over row, then squat stand with should press
then immediately go to
On mat, knee pushups then plank, putting feet on a short stepper. Followed by a straight leg lift, flexing my bum and strenghtening my lower back = 1 set
**Do as many as you can**
Cool down on treddy 5 mintes
Tuesday, April 6, 2010
BODYROCK FULL BODY CIRCUIT
5 minute warm up
2 minutes jump rope
LEGS: (50) 25 forward lunges, (each leg) -- must build up to 50
2 minutes jump rope
BACK: 50 sitting rows (sit like i'm proposing, bend over a little)
2 minutes jump rope
CHEST: (50) 25 knee push-ups (after 10, 1 paused after every 5) GOAL: 50
2 minutes jump rope
BICEPS: 50 5 lb weights
2 minutes jump rope
TRICEPS: 50 overhead with one weight (started with 10 and moved to 5)
2 minutes jump rope
ABS: (50) 90 degree angle crunches
STRETCH
2 minutes jump rope
LEGS: (50) 25 forward lunges, (each leg) -- must build up to 50
2 minutes jump rope
BACK: 50 sitting rows (sit like i'm proposing, bend over a little)
2 minutes jump rope
CHEST: (50) 25 knee push-ups (after 10, 1 paused after every 5) GOAL: 50
2 minutes jump rope
BICEPS: 50 5 lb weights
2 minutes jump rope
TRICEPS: 50 overhead with one weight (started with 10 and moved to 5)
2 minutes jump rope
ABS: (50) 90 degree angle crunches
STRETCH
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