Day 20-Body Rock Challenge

Hey everybody, been pretty busy with school the last couple of days but I am finally back in the swing of things. I have actually decided to start constructing my own workouts that work the parts of the body I want to concentrate on. This way I can get practice before I start my own website ! ;) Any way here is what I did today which focused mostly on arms and abdominals.


Day 20
Go Girl Workout


Pike Push-ups: 20 reps; 10 on each leg
Back Lunge/Knee-up: 100 reps; 50 on each leg
Mountain Climbers: 3:00 min.; 20 sec. rest after each minute
Pull-ups: 7 reps
Alternating Side Lunges: 3:30 min.; 10 sec rest after each minute
Push-ups: 15 reps
Plank: 1:10 min
Crab Dance: 2:00 min
Jump Rope: 5:00 min
Cycle Crunches: 3:30 min
High Knees: 1:00 min
Butt Kicks: 2:00 min
Commando Push-ups: 10 reps
Hanging Knee Raises: 20 reps


This was a good workout! Afterwards I had a protein smoothie and feel great! Can't wait for tomorrow, have a great rest of the day.

Day 19-Body Rock Challenge

Today I went to the Butts and Gutts class at my school. The workout lasted for about an hour and consisted of vigorous lower body exercises. The class focused on working the glutes, hamstrings, quads, and abdominal muscles. The exercises were comprised of squats with weights, leg lifts, reverse crunches, and calf raises. After this workout I sprinted/walked/jogged two miles on the indoor track.

Day 18-Body Rock Challenge

Ok this morning I got up and did a body rock workout and a mini workout I put together to strengthen arms and ab muscles.


Day 18
Passionate Side Jump Lunges
This challenge worked my thighs, butt and core muscles. The workout involved 30 second interval training with a 10 second rest in between. Reps: 36, 39, 40, 42, 42, 45, 48, 44, 43
Push-ups
This is a traditional workout that I like because it builds arm strength. Reps: 15
Knee Raises
This exercise works the core muscles especially the lower abs. Reps: 20
Pull-ups
Also a good exercise for building arm strength as well as working on making the core tight. Reps: 6 ( ya I kno lame) :)
Bicycle Crunches
This exercise provides a vigorous abdominal workout. Reps: 100
Reverse Crunches
This is a god exercise for working the lower abs or tightening them up. Reps:100
Leg Raise Crunches
This is a pretty challenging exercise but it definitely tightens and defines the ab muscles. Reps: 25
Cycle & Abs Class
 I really like this class; it offers high intensity training on a stationary bike. The workout is varied in speed and resistance, making sure you are really working and pushing your body to the limit. The class ends with an intense ab workout so you get an awesome cardio workout as well as an ab strength workout.


Remember to drink lots of water, and eat well! :) Until next time!

Day 17-Body Rock Challenge

Today I woke up and did the squat and leg lift challenge of 300 reps in 12 minutes and 34 seconds. Later I went to the butts and guts class at the school for an hour. The class was intense and I definitely felt the burn in my legs and stomach. After wards I did a little over a mile on the elliptical and finished my workout for the day sprinting/ jogging/walking a mile on the indoor track. Looking forward for a good workout again tomorrow! :)

Day 16-Body Rock Challenge

Today I was an okay day. :) I got a little workout i n before laundry and cleaning. Later I also got to workout with my friend cookie. We went to the gym and did 15 minutes on the elliptical, 15 minutes on the stationary bike, and about 10 minutes on arms. :)


Day 16
Beach Workout

• 1. SANDBAG LUNGE & KNEE UP30 reps on each leg
• 2. SANDBAG ROW30 reps
• 3. DANCING CRAB30 reps (alternating legs)
• 4. JUMP SQUATS4 minutes of interval training
• 
  

This was a good workout, I liked the variety and how it focuses on arm and core. I will definitely save this one for later use. Well gotta go and read for class! Laterz! :)

Day 15-Body Rock Challenge

So today I did two workouts. The first was a body rock workout and the second was a workout class at the school. The workout school was an hour long and reminded me a lot of an aerobics class. It was called step and tone and involved a lot of  stepping up and down from a step with some ab exercises thrown in.


Day 15
Workout Mash-up (Grand Theft Booty + Counter Strike Workouts)

• 1. SNOW BOARDERmax. reps during each 30 second interval-Reps:11, 14, 17
• 2. ONE LEG SQUAT & SIDE KICK (LEFT LEG)max. reps during each 30 second interval
• Reps:5, 8, 8
• 3. ONE LEG SQUAT & SIDE KICK (RIGHT LEG)max. reps during each 30 second interval
• REPS: 6, 9, 9
• 4. PUSH UP/LUNGE COMBO EXERCISE CHALLENGE8 minute count down
• Reps: 21
• 5. SHELF BUTT EXERCISEmax. reps during each 30 second interval
• Reps: 19, 20, 22
• 6. HALF PISTOL & ONE LEG PIKE PRESS (LEFT LEG)max. reps during each 30 second interval
• REPS: 5, 5, 6
• 7. HALF PISTOL & ONE LEG PIKE PRESS (RIGHT LEG)max. reps during each 30 second interval
• REPS: 4, 5, 5

All in all today was good and I started being a personal trainer for my friend and roommate Caleigh. We will see how it goes and depending upon its success I may just start my own business.

Day 14-Body Rock Challenge

My arm was still sore today so I didn't do any body rock since it mostly involves picking up a heavy sandbag. Instead I went to another class offered at the school gym called butts and guts. This class focused on a lot of squatting and abdominal exercises. We did planks, crunches of varying styles, jumping jacks and other exercises that worked the glutes, quads, and abdominal areas of the body. The class lasted for about an hour and was actually quite fun. So until tomorrow, hope fully my arm is doing better by then! :)

Day 13-Body Rock Challenge

Today was a good day! I am going to have such a good sleep after today's workout. 

Day 13

Hot Curves Workout

2 JUMPS FORWARD, 10 HIGH KNEES, DROP DOWN AND POWER UPcomplete as many sets as possible: 37 reps in 10 minutes

Swimming in my Own Sweat Workout

• 1. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES20
• 2. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES19 reps
• 3. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES18 reps
• 4. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES17 reps
• 5. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES16 reps
• 6. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES15 reps
• 7. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES14 reps
• 8. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES13 reps
• 9. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES12 reps
• 10. ONE ARM SANDBAG SWING (RIGHT ARM)10 reps
• ONE ARM SANDBAG SWING (LEFT ARM)10 reps
• BURPEES11 reps
• 
  

Jog/walk 1.5 miles

Cycle and Abs

This was a class offered at the campus gym, which included about 30 minutes of interval cycling at varying resistance settings. There was also about 15 minutes of an ab workout.

All in all very successful day in which I feel I totally worked every part of my body! I may have overworked my right shoulder however, it feels a little sore. I will ice it tonight and see how it feels in the morning. Til next time! :)