Since I don’t have the mobility to do my normal HIIT circuits, and I needed to see what I can and can’t do, I cobbled together the following circuit for today’s workout:
4 exercises x 5 rounds
Pushup – 20
Negatives – 10 per round, 1 set each of 5 positions
Hip Thrust (10lbs) – 20
Squat (20 lbs) – 20
2 exercises x 5 supersets
Deadlift (20 lbs)
Pendlay Row (20 lbs)
Notes:
This was a good, whole-body workout. Might be a repeater. I am noting that I really need to find a way to get more weights. The 10 and 20 lbs I can cobble together with my two 10-lbs dumbbells is quickly becoming no challenge at all. Time to start saving up for a weight bench, methinks.
Push-Up Crawls
15 13 7 (using 10 lbs dumbbells to keep neutral wrist position, so these are nominal renegade row) 9
Ninja Jump Tucks
5.5 (managed the 6th jump, landed on and broke my toe – thus endeth the workout) 6 (none assisted!!!) 5 (only 1 assisted) 5 (3 modified, hands assisted)
Push-Up Crawls
X – didn’t get to these, too busy staring at my crooked toe and cursing 8 9 (no weights) 7
Notes:
Was doing really well, busting ass left and right when CRACK – caught my toes on the yoga mat during the 6th ninja jump tuck and landed on my folded toes. There was an impressive snapping noise, and now my second toe on my right foot is askew at an unpleasant angle. X-ray says: BROKEN. Lovely. Now sitting at home with it straightened as much as possible and taped to the next toe. 4-6 weeks off the foot, and it should be fine. Hopefully it’ll grow back straight. Le sigh.
4. Reptile Pushups (subbed for Reptile On The Run) – 50 reps
5. Get Up (10 lbs) – 25 reps on each side
6. Dive Bomber Pushups (Subbed for One Arm Press Up) – 50
My Time: 48:49
Notes:
Last time I did this workout, I didn’t do it for time, so I have nothing to compare it too. I’m guessing this took me longer, because I made it harder on myself by doing reptile pushups instead of the reptile on the run exercise (just couldn’t get the hang of that movement) and doing dive bomber pushups instead of one-armed press-ups because my right wrist made it immediately clear that it was having nothing to do with any exercise that involved maneuvering my entire body around on one arm. Also, every one of those jump lunges was a jump lunge – no modifications. So it was a harder workout all around. OTOH, voila – 150 pushups. Plus 10 pushup burpees and 10 jump squats for warmup, and 16 minutes of yoga after for stretching.
Couldn’t be arsed to fuss with the timer and all, and I wanted to throw down some more pushups before the zombie challenge ended, so I did my standby workout of 100 full-pushup burpees, in sets of 25. Then, because zombies, I did a few more sets of pushups as I could. The challenge ended at midnight and my grand total for the week: 671 pushups. Or, as I like to think of it, 671 dead zombies.
My arms feel like T. Rex. Tomorrow will be a rest day.
5 Manmakers (pushup/1 dumbbell row each arm/standing dumbbell press)
20 Burpee/Low Jump-overs
10 Twisting Pushups
25 Sit-Ups
My Time: 25:20
Notes:
Not my strongest workout, not my worst. Warmed up with 10 burpees/pushups and some randoms cardio, cooled off with 30 min of yoga and 10 extra pushups because ZOMBIES!!!
Over on Fitocracy, the I Kill Zombies group is doing a mandatory pushup challenge: 350 in a week, or get eaten by zombies. So I’ve been doing pushups. Lots and lots of pushups. Sunday’s workout was 110 pushups. Yesterday I did 100, plus some yoga (it was a rest day, see). Today, I did 120 (20 regular pushups, plus 100 pushup burpees as my workout since I couldn’t be arsed to bother with a “real” workout).
So. Many. Pushups.
My upper body is just about one big sore muscle at this point. Interestingly enough, however, my wrists have been at least minimally antagonistic. Not pain-free by any means. But certainly within tolerable limits of functionality. Probably because the pushups are being spaced out over the day…10 here, 20 there. When the real zombie apocalypse comes, though, I’m gonna have some serious guns.
My first go at Zuzka’s new workout series on her own. Feels good.
8 sets x 3 rounds for time
10 Dive Bomber Pushup
5 Burpees
20 Squat Leg Lift (per leg)
5 Burpees
10 Side Plank Lifts (per side)
5 Burpees
10 Pistol Squats (per leg)
5 Burpees
Time: 37:18
Notes:
So. Yeah. Zuzka’s back in action and posting her own “workout of the day” videos – ZWOD. This feels a lot more like the workouts I know and love to hate. Not to knock the new BodyRock crew – they just have a different style, and Zuzka’s style often suits me better. And I won’t be ditching BR by any means, since I still enjoy their workouts, too. So, yay! Two sources of self torture.
Retook the fit test, then did the workout (12 exercises + 12 cardio intervals). I opted to do a set number of reps for each exercise, rather than a 10/50 sec interval, and alternated between 50 high knees (r+l = 1) and 50 “jump rope” two-footed jumps during the cardio sessions.
Fit Test Scores
(50 sec intervals with 10 sec rests, old scores in red)
Squat Jumps
28, 21
Pushups
13, 11
Burpees (no pushup)
12, 10
High Knees (l+r = 1)
63, 66
Jump Lunges
20, 20
Tuck Jump
12, 12
Abs
18, 14
Workout Circuit
10 Push-up Burpees + Tuck Jump
*Jumps
20 Jump Lunges
*High Knees Skip
10 Reptile Pushups
*Jumps
100 Mountain Climbers
*High Knees Skip
10 Side Burpee & Oblique Abs
*Jumps
10 T-Push-up + Oblique Drop
*High Knees Skip
20 V Abs Left
*Jumps
20 V Abs Right
*High Knees Skip
20 Hug Knees + Star Jack
*Jumps
20 Single Toe Touch Abs
*High Knees Skip
20 Squat Jump
*Jumps
10 Pushup + Squat Thrust
*High Knees Skip
Notes:
This was for a Fitocracy challenge (I Kill Zombies group) that called for a tough workout, followed by a shower in which, at some point, we had to stand under the cold water for 60 secs. Turns out, my asthma is triggered by standing under ice cold water. Who knew. I ended up ducking in and out so as to keep breathing, finished my shower with hot water, then redid the 60 second challenge using 98% cold water with just a trickle of heat to keep it to a temp where I could breathe. I consider that close enough. If the Zombie Master wants to have me eaten by zombies for that, well, I did the best I could. Remember the Alamo, boys, and tell my wife I love her.
Time challenge: 10 exercises x 10 reps x 10 rounds = 1000 reps (or adjust to fitness level)
10 Burpees
10 Weighted Squat Jumps (10 lbs)
10 Push Ups
10 Toe Touch Sit Ups
10 Dips using the Dip Station or Bench Dips
10 Tuck Jumps
10 Plank Jacks
10 Split Lunges
10 Leg Drops
10 Squat Thrusts
My Time: 5 rounds/500 reps in 38:28 (previous time: 40:11, 37:23)
Notes:
This is about as fast as I can swing these at the moment. My stamina is still mostly crap, but I’m holding steady on my form. Today’s time was right in the middle of my previous times, so that’s all good. Also chucked in 10 minutes of yoga as a warmup, and an hour afterward.
New personal best: 4:08 seconds, after a few RKC warmups and some yoga. My arms were already dead meat from yesterday’s heavy lifting workout. They’re going to murder me in my sleep.