Sexy Beast Workout

February 17, 2010 by Andrea 1 Comment

This workout involves interval training with the intervals set at 30 seconds of high intensity training followed by 10 seconds of rest. Do 6 rounds for each exercise which you can see here.

Zuzana is doing a 30 day no sugar challenge. I’m not going to participate because I’m going on holiday soon and no sugar would spoil my fun! Instead I’m going to set my own challenge which is to workout at least 25 times in the next 30 days, so from now until the 19th March.

Results:

17th February 2010:

Dynamic Squats – 18, 16, 14, 14, 12, 16
Reverse Push Ups – 11, 7, 7, 6, 4, 4
Dive Bombers – 7, 6, 5, 4, 6, 6
Prisoner Get Ups – 3, 3, 3, 3, 3, 3

Burn Baby Burn Workout

February 16, 2010 by Andrea Leave a Comment

Great cardio and abs workout. I cheated a bit on the abs exercise because it was killing me and I was never going to complete it otherwise. Hopefully next time I’ll be able to complete it properly. Full workout details here.

Time:

16th February 2010: 22 minutes and 19 seconds
22nd May 2010: 22 minutes and 5 seconds

Filed Under: Fitness Tagged With: abs, cardio, Fitness, training

Fat Assassin Workout

February 16, 2010 by Andrea Leave a Comment

I know most of Zuzana’s workouts are brutal but this seems to be worse than most. I completed the workout first thing this morning, which took around 20 minutes. There are 5 exercises – 30 minutes of high intensity and then 10 seconds of rest, repeating 6 times. Full instructions here.

Results:

15th February 2010:

Ninja Jump Tucks – NONE! Complete failure. Don’t know how she does it.
Half Burpee with Push Up – 6, 3, 4, 4, 4, 4
HIgh Knees and Drop Down – 4, 4, 4, 3, 3, 3
Reverse Crunches – 9, 8, 8, 6, 8, 6
Side Step Ups – 11, 12, 14, 12, 13, 10

22nd April 2010:

Squat Jumps – 17, 16, 12, 14, 13, 14
Half Burpee with Push Up – 9, 5, 4, 5, 4, 4
HIgh Knees and Drop Down – 4, 4, 3, 3, 2, 4
Reverse Crunches – 7, 7, 7, 7, 7, 9
Side Step Ups – 15, 15, 13, 10, 14, 12

Filed Under: Fitness Tagged With: cardio, Fitness, training

Drag Me To Hell Workout

February 9, 2010 by Andrea Leave a Comment

This workout is simple, 20 squats followed by 5 pull ups. Do as many rounds as possible in 15 minutes. I don’t have anywhere to do pull ups so did regular push ups instead. Once again, I can barely walk after this workout. Full details can be found here.

Results:

9th February 2010: 12 rounds
27th April 2010: 13 rounds and 9 squats

Filed Under: Fitness Tagged With: cardio, Fitness, training

Psychopath Workout

February 8, 2010 by Andrea Leave a Comment

I really like Tabata workouts, where you do 20 seconds of full on exercise and then 10 seconds of rest, then repeat it 7 times (so 8 sets in total) equalling 4 minutes per exercise.

This ‘psychopath’ workout was, not surprisingly, tough, but I got through it. There are 5 exercises of 4 minutes each so 20 minutes in total. See the full explanation here. Enjoy!

Results:

8th February 2010: Forgot to record the reps

21st April 2010:

Burpees (with push up and jump up) – 4, 5, 4, 4, 3, 3, 3, 3
One Leg Dead Lift and Jump Up (switch legs after each interval) – 8, 8, 9, 9, 8, 9, 9, 9
Mountain Climber – 42, 40, 32, 24, 32, 24, 30, 40
Side Crunch (switch sides after each interval) – 14, 12, 13, 8, 10, 10, 10, 8
Side Lunge Touch Down – 12, 11, 12, 13, 12, 12, 11, 11

Filed Under: Fitness Tagged With: cardio, Fitness, Tabata, training

550 Rep Workout

February 8, 2010 by Andrea Leave a Comment

Another killer high intensity interval workout. This one is 11 sets of exercises, 50 reps each exercise. See the full explanation here.

Time:

7th February 2010: 35 minutes 7 seconds
15th May 2010: 31 minutes 0 seconds

Filed Under: Fitness Tagged With: cardio, Fitness, training

Fierce Workout

February 3, 2010 by Andrea Leave a Comment

After a 10 minute warm up, I completed this fierce workout. I found it really tough but I guess I’ve let my fitness slip over recent months, so that’s to be expected.

The reason I’m posting these workouts is so I can keep track of my times and then when I come back later (in a month or so) I’ll be able to compare my times and see how much (or how little) I have improved.

For some reason I completed this workout faster than Zuzana who did it in 17 minutes 47 seconds. I must have done the exercises slightly differently, who knows. Anyway, I could barely walk after doing this, lol!

Time:

2nd February 2010: 17 minutes and 25 seconds
2nd May 2010: 14 minutes and 58 seconds

Filed Under: Fitness Tagged With: Fitness, training

5 Minute Warm Up

February 2, 2010 by Andrea 3 Comments

I think I like this 5 or 10 minute warm up better than the other one I posted. I’ll be doing this today before the fierce workout.

Filed Under: Fitness Tagged With: Fitness

15 Minute Warm Up

January 30, 2010 by Andrea 2 Comments

This is Zuzana’s 15 minute warm up routine which I did today before the 20 minute Tabata interval training cardio workout. I was going to do one of the latest abs workouts after the cardio but I was too exhausted to do it. I’ll have to do the abs workout tomorrow.

My legs now feel like jelly so I must be doing something right.

Filed Under: Fitness Tagged With: cardio, Fitness

Tabata

January 15, 2010 by Andrea 5 Comments

While I’m still going to the gym every now and then, I’ve also started working out from home. I’m trying to focus on doing HIIT (high intensity interval training) which also includes Tabata. Tabata is a 4 minute super high intensity workout which is supposed to be better than 45 minutes of jogging on a treadmill.

It works like this:

Do a high intensity exercise, as hard as you can, for 20 seconds.
Rest for 10 seconds.
Repeat 7 times.

That’s it. So you are doing 8 rounds of 20 seconds of hard work and 10 seconds of rest.

It’s a really simple concept but it seems to work really well.

I learnt about Tabata from Zuzana at Bodyrock.tv. She is amazing! I love her and she has the most incredible body, the perfect body in my opinion. She is from the Czech Republic and is living in Malta with her Canadian boyfriend. She does a lot of her workouts on the roof of her building and sometimes she works out at the beach. Great life! She works out for 20-30 minutes every day and he records her workout and then they post it on her site. You can follow along with her workouts, which are really challenging, and it’s great if you want to add a bit of variety to your workout.

This is one of her cardio workouts, a 20 minute HIIT workout based on Tabata: