Ok.. So bodyrock says all their workouts are 12 mins.. But it does seem to vary.. 20 minutes total for today..
Today was a 12 minute "Burn" and then 8 minute "Sculpt".. The workout I did can be found here..
For the Burn, I did:
Touch Downs 30 35 35
Spider Push-Ups - Heavily modified.. I went with the box press-up followed by the spider leg.. (I'm still focusing more on strengthening my core than my chest in the press-up.. I'm thinking I'm almost ready to graduate from the box to the knees..) 12 15 15
Abs - It was supposed to be tuck-abs, but with my modifications, and weak core, I went with straight abs.. 17 21 25
Knee Raises - Again, I was modifying.. I really don't have anything to hang from, nor do I have the arm-strength to support all 235lbs of me while doing this.. So, I went on the floor, and did them while lying on my back.. Basically, using the abs that don't get engaged in the regular ab exercise.. 20 20 25
For the Sculpt:
I used 2 of the 710mL Gatorade bottles.. So that would be ~1.75lbs each.. (908mL is ~2lbs..)... So that's fairly light.. But it was enough.. My shoulders are sore.. My arms are weak.. UGH!
Bicep Curl and Press 8
Shoulder Press 15
Squats (I did with no weight..) 17
Triceps 17
Round the World 12
Upright Row 18 (I'm really not certain if I did the right exercise here.. I had a memory lapse while working out..)
Bent over row 23
Straight Abs 27
I pushed myself hard.. Which is exactly what I needed to do.. It always feels good when you're done.. ;)
Today was a 12 minute "Burn" and then 8 minute "Sculpt".. The workout I did can be found here..
For the Burn, I did:
Touch Downs 30 35 35
Spider Push-Ups - Heavily modified.. I went with the box press-up followed by the spider leg.. (I'm still focusing more on strengthening my core than my chest in the press-up.. I'm thinking I'm almost ready to graduate from the box to the knees..) 12 15 15
Abs - It was supposed to be tuck-abs, but with my modifications, and weak core, I went with straight abs.. 17 21 25
Knee Raises - Again, I was modifying.. I really don't have anything to hang from, nor do I have the arm-strength to support all 235lbs of me while doing this.. So, I went on the floor, and did them while lying on my back.. Basically, using the abs that don't get engaged in the regular ab exercise.. 20 20 25
For the Sculpt:
I used 2 of the 710mL Gatorade bottles.. So that would be ~1.75lbs each.. (908mL is ~2lbs..)... So that's fairly light.. But it was enough.. My shoulders are sore.. My arms are weak.. UGH!
Bicep Curl and Press 8
Shoulder Press 15
Squats (I did with no weight..) 17
Triceps 17
Round the World 12
Upright Row 18 (I'm really not certain if I did the right exercise here.. I had a memory lapse while working out..)
Bent over row 23
Straight Abs 27
I pushed myself hard.. Which is exactly what I needed to do.. It always feels good when you're done.. ;)