Tuesday, November 29, 2011

Mission Abs Impossible (Personal Best)


  • SANDBAG SQUATmax. reps during 50 second interval
  • KNEE RAISESmax. reps during 50 second interval
  • ANKLES CROSSED PUSH UPSmax. reps during 50 second interval
  • ONE LEG LIFT & TOE TOUCH (ALTERNATING LEGS)max. reps during 50 second interval
  • FLYING JUMP LUNGEmax. reps during 50 second interval

Instructions:
If you are one of those people who aspires to have flat hard abs or even a six pack, than you shouldn’t skip this workout. This workout will hit your abs with each exercise and takes exactly 20 minutes. Set your interval timer for 20 rounds of two intervals. First interval is 10 seconds and the second interval is 50 seconds long. You will complete a circuit of 5 exercises 4 times and your goal is to do as many reps as you can for each exercise during each 50 second interval. You will have only 10 seconds in between each exercise to write down your reps so don’t waste your time. Make sure that you are pushing yourself at a maximum effort, but not on the expense of your proper form. Stay focused for the entire 20 minutes to get the most out of your training. Enjoy your workout!
The tutorials for each exercise will be posted in ALL EXERCISES category soon.
my old score:
(12kg sandbag)
22 reps, 18 reps, 19 reps, 16 reps
My new scores:
24 reps, 19 reps, 22 reps, 16 reps

Knee Raises
my old score:
23 reps, 1917reps, 16 reps, 16 reps


My new scores:
27 reps, 24 reps, 19 reps, 22 reps
Ankles Crossed Push Up
my old score:
10 reps, 12 reps, 12 reps, 11 reps


My new scores:
14 reps all
One Leg Lift Toe Touch
my old score:
19 reps, 17 reps, 17 reps, 18 reps


My new scores:
23 reps, 20 reps, 20 reps, 20 reps
Flying Jump Lunges
my old score:
24 reps, 20 reps, 22 reps, 22 reps


My new scores:
32 reps, 28 reps, 24 reps, 22 reps

550 Rep Fat Massacre (Personal Best)


  • BACKWARD LUNGE KICK UP

    • 25 reps on each leg
    • WALK OVER PUSH UP50 reps
    • MOUNTAIN CLIMBER50 reps
    • SUMO SQUATS KNEE UP50 reps
    • ONE LEG BRIDGE LEG LIFT25 reps on each leg
    • SIDE TO SIDE SQUAT & LEG LIFT50 reps
    • ONE ARM TRICEP PUSH UP25 reps on each arm
    • STAR CRUNCH50 reps
    • DIAGONAL TOUCH DOWN25 reps on each side
    • SIDE PLANK LIFT25 reps on each side
    • ONE LEG WALL SIT25 reps on each leg

Previous scores:
1). 23 minutes and 38 seconds
2). 22 minutes and 12 seconds
New score; 20 minutes and 38 seconds

Instructions:
This is a super time challenge that will give you tremendous feeling of accomplishment :) Set your timer to keep track of the time for you and try to complete all 11 exercises as fast as you can. Make sure that you are not sacrificing proper form just to beat my score. Stay focused so that you get the most out of your workout. Share your score in the comments and don’t forget to “Like” this workout once you have completed it so that you can show all of your friends how much of a badass you are :)
Backward Lunge Kick Up
Walk Over Push Up
Mountain Climber
Sumo Squat Knee Up
One Leg Bridge
Side to Side Squat Leg Lift
One Arm Tricep Push UP
Star Crunch
Diagonal Touch Down
Side Plank Lift
One Leg Wall Sit