Showing posts with label Workout Plan. Show all posts

Workout of day 5

Today was Saturday and I am glad that it's a weekend! I get to get up 1 hour later and I do not need to worry about rushing to school and etc. I wasn't happy about today's workout because towards the end, my side planks and jackknife really sucked. I was pretty dissapointed. Anyway,here's my bodyweight exercises Supersets.

Workout A

Warm up Circuit:
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits
• Prisoner squat – 12 repetitions
• Kneeling pushups - 8 repetitions

Warm-up Superset
1A) Sumo Squat – 8 repetitions
• No Rest
1B) Kneeling Pushups – 8 repetitions
• Rest 1 minute & move on to superset #1

Superset # 1
1A) Sumo Squat – 10 repetitions
• No Rest
1B) Kneeling Pushups (ala CB ‘more pushups’ style) – 12 repetitions
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #2
2A) Stability Ball Leg Curl – 15 repetitions
• No Rest
2B) Bench Dips – 8 repetitions
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Stability Ball Jackknife – 10 repetitions
• No Rest
3B) Side Plank – 20 seconds
• Rest 1 minute & repeat 2 more times for a total of 3 supersets


The above supersets are what I would love to be able to hit at. My kneeling pushup have been altered and I've done it 'ala' CB (it's Craig Ballantyne,not C** B**. LOL) style. I manage to do about 5 at the beginning, and towards the end, it went down to only 3. Pretty dissapointed but it's okay. The pushups is something like this :
You would use 5 seconds to lower yourself down and then 1 second to push youself up. This is a killer workout and it's much more harder than if you just bob up and down when doing your pushups. Just try it.

Anyway, my leg curls was pretty good because I got up to 14 at the first try and then slowly down to 13 and 12. Although it's gradually decreasing but still,at least, it was better than the other bodyweights I did. Bench dips was a new workout I tried and it was hell crazyyyyyyy!!! I didn't get to do all 8 but managed to do 3-5 reps per set. Not tad bad.

Jackknife sucked. Really sucked. After not even 3...I fell off the stability ball. It was quite a challenge and I think I need a new stability ball because the one I'm having,belongs to my bro, not that he uses it (he used to sit on it the last time because his butt hurt,for some reason so he bought the stability ball to sit on it.) and so, I took it and found out that it was too big for me. He's much much taller than me. About 20cm more.

My side plank pretty sucked too! I didn't get up to 20 seconds.

After all those hefty sweat draining workouts, I went to my usual HIIT 20 minute run and boy, when I got home, my thigh was sore like hell, and tomorrow, it's going to hurt more. *omg...*

Alright,that's for the workout today and so,



Signing off,
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Workout of day 3

I had my workouts yesterday and I since I was pretty busy with stuffs, I had to post it today.Anyway, here are my workouts. =D I woke up 20 minutes late. What a bummer.

Workout B

Warm up Circuit:
Go through 2 times with no rest between exercises. Rest 30 seconds between circuits
• Prisoner squat – 12 repetitions
• Kneeling pushups - 7 repetitions

Warm-up Superset
1A) Stick-up – 8 reps
• No Rest
1B) Crab Dips – 8 reps
• Rest 1 minute & move on to superset #1

Superset #1
1A) Stick-ups – 15 reps
• No Rest
1B) Crab Dips – 12 reps
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #2
2A) Stability ball back extension – 10 reps
• No Rest
2B) Plank Twist With Dog Split – 12 reps
• Rest 1 minute & repeat 2 more times for a total of 3 supersets

Superset #3
3A) Plank – 30 sec
• No Rest
3B) 1 leg half squat – 5 reps
• Rest 1 minute & repeat 2 more times for a total of 3 superset

I realized that something was pretty wrong with the workout when I started a SS #1 (short for superset.) I think my muscle targets the same at both exercise which is bad because I can't do the crab dips properly.Sh*t! I need some tweaking on that particular system again. *sob*

Anyway, since I woke up like 20 minutes late, I knew I didn't had enough time to do my HIIT fully and so I skipped about 6 minutes or warming up and warming down.I took 3 minutes from both. It's just a light jog before I really start on the really intense runs.

If you aren't very fammiliar with HIIT runs, here's how I usually do it.
Warmup:
  • 5 minutes of light jog (this is for 'warm up')


Alternate between the 2 below for about 4 times:
  • 2 minutes run (At a pace where you can hardly breathe)
  • 2 minutes active rest (at a pace where you jog but slightly faster than the 'warm ups')

Warm down:
  • 5 minutes of light jog (this is for 'warm down')
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Workout of day 1

Here are the bodyweight workouts I've done today. I'm a lil bit in a rush now so I'm not going to really write what exactly did with those workouts. (like the reps and combinations and etc.)

Workout A

Prisoner Squats
Sumo squats
Kneeling Pushups (I can't do full pushups so don't laugh :( )
Stability ball leg curl
Stability ball jackknives
Side plank

It might look little but wait till I have the time to show you the reps and combination of workouts I've done. It was hell. LOL xD

And after that, I had a 20 minute HIIT style run and jog. HIIT means high intensity interval training. It's where you like for example run like hell for 2 minutes then the following 2 minutes you slow jog or fast jog, depending on your fitness level. That was a total buster.

Alright, like I said,I'm in a hurry so it's pretty short.



Signing off,
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