Last week I was checking out some domain names which were up for auction when I came across fitnessweblog.com. I know no one says weblog anymore but it’s not a bad domain so I grabbed it and set up my new fitness blog.

This means there won’t be any more boring posts here about my workouts, yay!

Unless of course you are interested in following my workouts and progress, then you can visit my fitness blog or subscribe to the feed. Better yet, why not do the workouts too and post your results in the comments

Zuzana’s brother in law does this workout with Zuzana. It’s pretty funny seeing how a buff guy like him struggles with these exercises. I think part of his problem is that he’s just not very coordinated. Reminds me a bit of F when he does these workouts, lol.

Sexy Summer Body Workout – 20 exercises, 1 minute per exercise (no breaks), 20 minutes in total.

Results15th May 2010:

1. Prisoner squat and kick – 31 2. One leg push up – 14 3. Bicycle – 38 4. One leg dead lift – 15 5. One leg dead lift – 22 6. Tricep lift (on chair) – 14 7. Side lunge jump – 24 8. Side lunge jump – 24 9. One arm push up – 8 10.Get up – 10 11.Side crunch – 18 12.Side crunch – 22 13.Dive bombers – 8 14.Jump lunges – 17 15.Knee tucks – 42 16.Pike presses – 9 17.Lying bent knee raises – 20 18.Plank on elbows 19.Lying straight leg raises – 14 20.Santana push ups – 6

Sweat and Muscles Workout

3 rounds of 8 exercises, 6 minutes per round, 18 minutes in total.

Results6th May 2010:

• 60 seconds – prisoner squats with knee up – 30, 31, 30 • 30 seconds – push ups – 15, 12, 10 • 60 seconds – knee ups – 160, 142, 145 • 30 seconds – burpees with push up and jump – 4, 4, 4 • 60 seconds – side lunge touch down – 26, 26, 24 • 30 seconds – mountain climbers – 30, 24, 24 • 60 seconds – leg lifts – 11, 13, 13 • 30 seconds – side jump squats – 16, 18, 15

10th May 2010:

• 60 seconds – prisoner squats with knee up – 35, 33, 30 • 30 seconds – push ups – 18, 13, 12 • 60 seconds – knee ups – 172, 156, 110 • 30 seconds – burpees with push up and jump – 5, 4, 4 • 60 seconds – side lunge touch down – 28, 27, 24 • 30 seconds – mountain climbers – 34, 26, 26 • 60 seconds – leg lifts – 15, 12, 13 • 30 seconds – side jump squats – 22, 21, 23

I found the Pure Torture Workout to be quite tough, probably because it was my second workout for the day. I’m sure I’ll do better next time I do it.

Complete as many rounds as possible in 15 minutes:

• Jump Lunges – 10 reps • One Arm Push Ups – 2 reps each arm • Half Burpees – 10 reps • One Arm Push Ups – 2 reps each arm

Results2nd May 2010: 9 and 1/2 rounds

Sexy Abs Workout – This is not an intensive cardio workout but really works the arms and abs. My wrists are killing me now so I might not do this workout again. It consists of 8 rounds of the following exercises:

1. Prisoner Squat with Knee up – 20 reps 2. Santana Push Ups – 10 reps 3. Jump Rope – 100 skips as fast as you can 4. Plank Knee tucks – 20 reps

Results26th April 2010: 26 minutes and 14 seconds

Sweet Punishment Workout – 4 minutes HIIT – 10 seconds rest, 30 seconds high intensity – backward lunge, jump up.

Then 3 rounds of:

• Regular push ups – 10 reps • One jump forward, two back – 30 reps • Side crunch – 20 reps each side

Results16th April 2010:

• HIIT – 11, 10, 10, 10, 11, 10 • Time: 13 minutes 36 seconds

The Triple X Workout looks much easier than it is. I haven’t done a workout for 2 weeks (bad!) and it’s amazing at how much fitness I have lost in such a short period of time. In fact, I couldn’t even complete this workout which is a first for me.

Part 1Snowboarder – 10 reps Backward lunge left leg – 10 reps Backward lunge right leg – 10 reps

Complete 10 rounds of this sequence.

It was the snowboarder which killed me. I could only do 5 rounds of this sequence. Fail!

Results12th April 2010: Gave up after 5 rounds and 12 minutes.

Part 2Get ups – 4 minutes

Results12th April 2010: 23

Part 3HIIT – 10 seconds rest, 30 seconds high intensity x 12 rounds

One leg sliding dead lift left leg One leg sliding dead lift right leg High knees

Results12th April 2010: Was feeling dizzy so didn’t even start this part

I failed miserably at my 30 day workout challenge, only completing 13 workouts in 30 days instead of 25. It was difficult working out while on the road, staying in hotel rooms but it was definitely doable. I’m going to start another challenge next week which will include regular HIIT workouts and no sugar.

The 600 rep workout I did today was a killer. There are 10 exercises, 60 reps for each exercise for a total of 600 reps. It took Zuzana just over 32 minutes and me about 10 minutes longer.

1. Half burpees with calf raise 2. One leg push ups (I did them on my knees) 3. Jump lunges 4. One leg dead lift 5. Crunches with leg extension 6. Prisoner squats and front kick 7. One leg tricep dip 8. One leg jump knee up 9. Chest lift 10.Over the chair kick

Results30th March 2010: 42 minutes and 9 seconds

I’m still working out while I’m away but it is sometimes difficult in a hotel room. Today I did this new bodyweight workout which consists of 4 rounds of 10 exercises doing 15 seconds of high intensity training and 15 seconds of rest. Full details here.

Results:16th March 2010:

1. Low Jacks – 17, 17, 18, 18 2. Dynamic Push Ups – 7, 6, 6, 5 3. Jump Squats – 7, 9, 8, 7 4. Half Burpees – 9, 9, 9, 8 5. One Leg Side Jump Lunge – 7, 8, 7, 8 6. Elevated Push Ups – 5, 4, 3, 4 7. Step Jumps – 8, 9, 5, 6 8. Dancing Crab – 8, 9, 6, 9 9. Butt Lift and Toe Touch – 5, 5, 4, 5 10.Twist Jump – 36, 36, 36, 36

This workout focuses on the booty It’s a slightly easier workout than the ones I posted earlier in the week, thankfully. I needed a bit of a break.

Full details can be found here.

Results:26th February 2010: 18 minutes and 58 seconds

Body Burn Workout – Super high intensity cardio workout. Just about passed out from this workout.

• 60 Left Leg Skipping (no rope) • 60 Right Leg Skipping (no rope) • 3 Explosive Push Ups (attempted the clap, didn’t really work) • 60 Left Leg Skipping • 60 Right Leg Skipping • 3 Explosive Push Ups • Box Jump and Step Ups (1 jump followed by 5 step ups per leg) – Repeat x10 (failed at the

jump up) • 3 Explosive Push Ups • 30 Jump Lunges with Touch Down • 10 One Leg Pike Press (5 per leg) • Repeat

Results:25th February 2010: 24 minutes and 2 seconds

Very high intensity cardio workout. Seven exercises which flow into one another. Four brutal rounds.

• 20 Low Jacks • 6 Pike Presses • 20 Mountain Climbers • 10 Triceps Leg Lifts (modified) • 10 Superman Lifts • 20 Toe Touches • 10 Leg Lifts (modified) • Repeat

Results:24th February 2010: 21 minutes 41 seconds

Sucker for Sweat Workout – 6 exercises – 20 seconds high intensity, 10 seconds rest, 3 rounds for each exercise, 18 minutes in total.

Results:23rd February 2010:

Snowboarder – 15, 15, 12, 11, 12, 12 Knee Raises (on a mat) – 8, 9, 9, 8, 8, 7 One Leg Elevated Lunges – 11, 10, 9, 10, 10, 11 Skipping (no rope) – 43, 41, 43, 42, 43, 43 Elevated Push Ups – 5, 5, 5, 5, 4, 3 Side Plank Lift – 10, 10, 8, 10, 6, 10

I prefer to call this the 16 minutes of hell workout. Yes, it’s only 16 minutes but it’s very high intense cardio. I could barely breath towards the end. Just what I needed

There are 8 exercises with 45 seconds of high intensity and 15 seconds of rest. Zuzana said to do 2 rounds but I think I could have done another to make the workout a bit longer. Full details of the workout can be found here.

Results:22nd February 2010:

Squat Down Pistol Up (modified version) – 8, 12 Side Lunge Jump – 27, 26 High Knees – 116, 109 One Leg Bridge – 21, 26 Back Lunge Kick Up Right Leg – 14, 10 Back Lunge Kick Up Left Leg – 14, 10 Side Jump Squat – 18, 17 Plank Get Up – 6, 7

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

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 seconds22nd May 2010: 22 minutes and 5 seconds

Another intense workout from Zuzana. I found the lunges to be a bit hard on the old knees but I got through the workout anyway. This workout consists of 4 rounds of 3 different exercises – elevated leg lunges (25 each leg), side jump with one leg pushup (12 reps), and butt lift/touch toe exercise (25 reps).

Time:18th February 2010: 27 minutes and 20 seconds

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

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 rounds27th April 2010: 13 rounds and 9 squats

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:

1. Burpees (with push up and jump up) – 4, 5, 4, 4, 3, 3, 3, 3 2. One Leg Dead Lift and Jump Up (switch legs after each interval) – 8, 8, 9, 9, 8, 9, 9, 9 3. Mountain Climber – 42, 40, 32, 24, 32, 24, 30, 40 4. Side Crunch (switch sides after each interval) – 14, 12, 13, 8, 10, 10, 10, 8 5. Side Lunge Touch Down – 12, 11, 12, 13, 12, 12, 11, 11

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 seconds15th May 2010: 31 minutes 0 seconds

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 seconds2nd May 2010: 14 minutes and 58 seconds

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.

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.

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:

1. Do a high intensity exercise, as hard as you can, for 20 seconds. 2. Rest for 10 seconds. 3. 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:

• Part 1 • Part 2 • Part 3 • Part 4 • Part 5