Real Time Cardio Intensity #9 – My Workout Today

Real-Time-Cardio-Intensity-9

Here’s my workout for today. It’s a cardio HIIT workout with 3 parts.

First I’ll share how it’s written on Loving Fit. In the workout recap, I’ll share how I modified it.

Workout Recap

I wanted a slightly longer workout so I added 2 extra rounds to each part.

Part One
8 rounds 35/15
2 Twist Jumps, Drop Down, Roll Over, Push Off – 3, 3, 4, 4, 4, 4, 4, 4

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Two
8 rounds 35/15
Plank Side Jumps and Push Off: 6, 6, 6, 6
High Knees with Jump Rope: 36, 40, 37, 33

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Three
8 rounds 35/15
2 Side Jump Lunges Jump Up & Side Jump Lunge: 10, 10, 10, 10, 8, 10 , 10, 10

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

I added the 4 Minute Fit Body workout (I’ll share it later).

Workout Stats

Total Time: 42:43
Calories Burned: 505
Max Heart Rate 171

Painfully Delicious HiitMax #3 – My Workout Today

Painfully-Delicious-Workout-HiitMax-3

Here’s the workout that I did today. It’s a good one!

 

Workout Recap

I completed 2 rounds, so I set my Gymboss Interval Timer to 36R 50/10. I skipped the jump rope and subbed other cardio exercises.

Here’s what I did.

High Knees: 150, 155
Reverse Push-ups on Dip Station: 14, 16
Running Man: 109, 114
Row + Press Left Lift + Cross: 7.5, 8.5
High Knees: 150, 159
Frog Abs with Ugi: 10, 11
Low Jacks: 48, 47
Exploding Star: 21, 27
Skaters: 34, 33
Wood Chop Left: 19, 19
Twist Side to Side: 105, 104
Wood Chop Right: 20, 20
Jumping Jacks: 58, 59
Push-up Left Right Knee Drive: 10, 14
One Leg Hop Left: 96, 81
Sandbag Front Lunge with Kick Left: 13, 14
One Leg Hop Right: 94, 99
Sandbag Front Lunge with Kick Right: 14, 12

Workout Stats

Sandbag Weight: 40 lb
Ugi Ball: 12 lb
Dumbbells: 8 lb
Total Workout: 46:11
Calories Burned: 529
Max Heart Rate: 169

ZWOW #4 – My Daily Workout

ZWOW #4 Workout Breakdown

50 Pendulum Swings
20 Burpees with push-up
15 Kettlebell Swings
10 Push-up & Leg Twist
5 Squats
2 minutes skipping

3 rounds for time. Complete it as fast as you’re able without sacrificing form.

Equipment Needed
Kettlebell (or dumbbell or sandbag)
Jump Rope (or sub high knees)

ZWOW 4

This was my workout on Wednesday.

I used my 40 lb. Sandbag for the swings instead of a kettlebell. The majority of my push-ups done from my knees.

I finished up with 20 weighted sit-ups with my sandbag and 20 hanging knee raises from my dip station.

The Stats

Round One: 7:38.9
Round Two: 7:44.8
Round Three: 7:55.5
Total Time: 23:19.8
40 lb. Sandbag
Total workout 39:17
Max heart rate 172
410 calories

Last time I completed this workout in 27:31.5 (Feb 18, 2012) and I used a 23 lb sandbag. That’s a decrease of 15% in time and an increase by 74% in weight. I realize now that I forgot to do the toe touch for the push-up & leg twists.