Werk Your Twerk Workout – My Workout Today

Werk Your Twerk HIIT Workout I’ve been working out, but I’m a little (ok, a lot) behind posting about it.

Last night I didn’t have time to exercise until after the boys were in bed. Lindi “worked out” with me. Here’s one of the workouts that I did.

Workout Recap

Part One
Lunge Back Kick Out Left: 13.5, 13, 13, 13
Lunge Back Kick Out Right: 12, 12.5, 11, 12
Elevated Reptiles: 23, 24, 24, 24
Squat Pulses: 42, 42, 42, 43
Burpees with Jump over Bag: 6, 6, 6.5, 6 (push-ups from knees)

Part Two
Burn the Bridge – took me 4:49.0

Workout Stats

These stats include the other leg workout that I paired with it: Daily Burnout #1: Legs, Butt and Thighs Workout.

Sandbag Weight: 40 lb
Max Heart Rate: 165
Calories Burned: 509 (212 from this workout)
Total Workout Time: 48:14

ZWOW #7 Time Challenge – My Workout Today




My Workout Recap

I first did ZWOW #7 back in March 9, 2012. My sandbag bag weighed 30 lb.
3 rounds took me 14:55
4 rounds took me 19:41.8

My times for today (July 14, 2013).

3 rounds in 14:19.4 (improved time by 4%)
4 rounds in 18:50.2 (improved time by 4.5%)

I used a 40 lb sandbag (33% increase in weight) for the love bends. I modified the push-ups from my knees. For the two minute jump rope intervals, I jumped rope for part of the time and did high knees for the remainder of the time. My jump roping is a bit clumsy…I’m working on it.

To finish out my workout, I completed this 4 minute BodyRipped Tabata, followed by Loving Fit Real Time Abs & Core Strength workout.

Workout Stats (for all 3)

Sandbag Weight: 40 lb
Total Time: 46:51
Calories Burned: 476
Max Heart Rate: 178 (during 4 minute Tabata)

Real-Time Vivace #86 Full Body Workout – My Workout Today


Real-Time Vivace #86 Full Body Workout


My Workout Recap

I completed this workout as listed above, except I used my Sandbag instead of a Kettlebell. I used both arms for the Single Arm Push-ups.

Burpee Twist: 4.5, 4.5, 4.5
Dead Leg Stretch R with Sandbag: 13, 15, 14
Dead Leg Stretch L with Sandbag: 14, 16, 16
Star Abs: 17, 18, 18
Single Arm Push-ups: 10, 11, 10
Jump Knee Elbow Touch: 27, 30, 29
Split V Toe Touch Abs: 7, 6, 8

I wanted a bit more of a challenge with extra cardio, so here’s what I added at the end of the workout. I really pushed it. I set my Gymboss interval timer to 9 rounds 30/10.

High Knees: 100, 100, 102
Jumping Jacks: 37, 36, 37
Butt Kicks: 71, 71, 70

My Workout Stats

Total Workout Time: 35:10
Calories Burned: 274 cal
Sandbag Weight: 40 lb

Real Time Cardio #8 Workout

Real Time Cardio #8 Workout Breakdown

Set your interval timer to 8 rounds 45/60. Each 45 second interval is side jump lunges. The 60 second intervals are the other 4 exercises.

Side Jump Lunges
3 Mountain Climbers & Twisted Crab Touch
Side Jump Lunges
Lunge Forward, Back & Jump Lunge
Side Jump Lunges
Crab to Turn Over and Press
Side Jump Lunges
Squat to Plank Jump

Repeat one more time.

I completed the Real Time Cardio #8 after the Haven’t Had Enough workout. I finished off my workout session by doing two Tabatas: jump rope and Ugi mountain climbers. My complete workout took just over 1 hour and I burned 546 calories.