Today’s Workout

ZWOW #27

Interval Timer: Set your stop watch to 10 rounds of 60s/0s.

1. Overhead squats buy-in for 3 minutes
2. 3 burpees starts each round (8 lbs)
3. walking lunges till the end of the round (15 lbs)

Completion Time: 13:00

Today’s Workout

ZWOW #25

Interval Timer: Set your stop watch and perform the following exercises 3 times:

1. Burpee buy in X 30 reps
2. Plyo fly X20 reps
3. Squat Overhead press X15
4. Lateral Jump Touch X10
5. Ab Splitters X5

Completion Time: 15:09

Today’s Workout

BodyRock Link: Hot Booty Workout

Interval Timer: Set your interval timer to 50 seconds work with 10 seconds rest. This workout is a total of 12 minutes!  Set your timers for 12 rounds if you are doing 50/10.

1. Clean & Press – using the Pink Sandbag – 20 Total
2. Straight Abs – 20 Total
3. Get Ups & Jump – using the Pink Sandbag – 5 Total
4. Lunge & Twist – 10 Each Side (L & R )
5. Press Ups – 30 Total
6. Wide Leg 1/2 Burpee – 20 Total
7. Oblique Lifts – 20 Each Side (L & R)
8. Squat & Press – using the Pink Sandbag – 20 Total
9. Jump Mountain Climbers – 30 Total
10. Upright Row – 20 Total
11. Bicep Curl & Press – – using the Pink Sandbag – 20 Total
12. Wood Chops – using the Pink Sandbag – 15 Each Side (L & R)
13. High Knees – 30 Total
14. Ab Twists – using the Pink Sandbag – 40 Total
15. Sandbag Swing- using the Pink Sandbag – 20 Total
16. Bent Over Row – using the Pink Sandbag – 20 Total
17. Tuck Abs – 20 Total

Completion Time: ?

Today’s Workout

ZWOW #26

Interval Timer: Set your interval times to 10 rounds of 30/30 and complete the following exercises:

1. Plank with leg lift  (right)
2. Side crunch (right)
3. Plank with leg lift (left)
4. Side crunch (left)
5. Side to side squat
6. Side to side push ups
7. Knee hugs
8. Elbow plank
9. Bike press
10. Plank Jump

Completion Time: 10 minutes (firm)

Today’s Workout

BodyRock Link: Powerful Real-Time Sweat Workout

Interval Timer: Set your interval timer to 50 seconds work with 10 seconds rest. This workout is a total of 12 minutes!  Set your timers for 12 rounds if you are doing 50/10.

1. 2 Switch Lunges 2 Jacks
2. Elevated push ups or Elevated Crockadile Push Ups Using the BodyRock Equalizer
3. Touch Downs
4. Squat Jumps Touching The Floor
5. Dive Bombers
6. Half Burpee Sand Bag Rows or Dips Using the BodyRock Equalizer or using the Sandbag

Completion Time: 12 minutes (firm)

Today’s Workout

ZWOW #23

Interval Timer: Set your timer to 10 minutes and do as many rounds of the following as possible:

1. Yoga Burpees X5
2. Ab splitters X5
3. Burpees X50
4. Air squats X100

Completion Time: 20:57

Note: I only did 20 burps in the second round

Today’s Workout

ZWOW #22

Interval Timer: Set your timer to stop watch. You will be doing 4 burpees, you must finish 30 of each workout to move on to the next.

1. On the minute burps X4
2. Chair jumps X30
3. Chair push ups X30
4. Tricep dips X30
5. Sumo squat jumps X30
6. RDL Squat twist X30

Completion Time: 11:05

Today’s Workout

Skinny Ms Link: Summer Arms Challenge (Thursday)

Complete the following circuit 4 times

1. Tricep Extensions – 12 reps
   • Rest 15 seconds
2. Bicep Concentration Curls – 10 reps each arm
   • Rest 15 seconds
3. Tricep Dips – 20 reps
   • Rest – 15 seconds
4. Bicep Hammer Curls – 12 reps
   • Rest 1 minute

 BodyRock Link: Today’s Workout

1. Dive Bomber Knee Tucks X8
2. Side jump lunge X10
3. Dancing crab X12

Completion Time: 12:28

Today’s Workout

BodyRock Link: 15 Minute Hot Body Workout (video not working)

1. Side Jump Lunges (41, 40, 41)
2. Reptile Push Ups (23, 19, 17)
3. V-Crunch (11, 11, 10)
4. Prisoner Half Squats (50, 49, 50)
5. Hanging Knee Raises (27, 30, 30)

Completion Time: 15 minutes (firm)

Tone It Up Link: Sunkissed Abs Workout

1. Warm up the waist X20
2. Knee raise & twist X20
3. Skinny dips X20
4. Side plank & pulse X10/right
5. The TIU tummy tuck X20
6. Side plank & pulse X10/left
7. V-sit x20
8. Rock the boat X20
9. Crunch X10
10. Bicycle crunch X10
11. Tornado X2
12. Reverse crunch X10
13. Swim it out

Today’s Workout

BodyRock Link: Suicidal Sweat Workout

Combo #1

1. 15 sets of:
   1. 2 jump squats and 1 jump tuck Followed by
   2. 3 half way down push ups and power up
   3. Time: 3:44

Combo #2

1. 6 sets of
   1. 10 kick ups and
   2. 10 mountain climber peaks
   3. Time: 1:56

Combo #3

1. 4 sets on each leg
   1. 10 reps of one leg pike press followed by
   2. 10 reps of one leg jump squat
   3. Time: 6:19

Last exercise

1. Complete 20 reps of
   1. Breakdance push up
   2. Time: 1:58

Completion Time: 14(ish)