Dip Station DIY

I'm just taking a guess at this one, but I think a metal walker would work just as good as a dip station for exercises like diagonal knee raises or 3 point abs, not sure if the bars would mess up reverse push ups? Still, this walker is less than $50, compared to the Ultimate Press which is $100. I think I'm going to check out the local thrift store to see what I can find. :) Although I do think the Equalizer things look good and versatile, so I'd consider that before the Ultimate Body Press.


You can also use two chairs, but that hurts my hands if I don't wear exercise gloves. I also sometimes use some central Vac tubes in my basement, lol

Killer 550

11 Exercises, 50 reps each - for time

• Backward Lunge Kick Up (25x each leg)
• Walk Over Push Ups (50 reps)
  
• Mountain Climber (50 reps)
  
• Sumo Squats Knee Up (50 reps alternating)
• One Leg Bridge Leg Lift (25x each leg)
• Side to Side Squat Leg Lift (50 reps alternating)
  
• One Arm Side Push Up
• Star Crunch (50 reps)
• Diagonal Touch Down (25x each side)
• Side Plank Lifts (25x each side)
• One Leg Wall Sit (25x each leg)
  

Z's score = 32:46

Video Here

Brutal 500

10 Exercises, 50 reps each - as fast as possible

• Prisoner Squats (50 reps)
  
• Sit Ups (50 reps)
  
• Pendulum Lunge (25 reps each leg, 1 time back & forward = 1 rep)
  
• Push Ups (50 reps)
• Reptile (plank knees to elbows, 50 reps switching legs)
• Turkish Get Ups (50 reps alternating)
  
• Side V-Crunch (25 each side)
  
• Split Push Ups (50 reps)
• Jump Forward & Two Jumps Back (50 reps total)
• Reverse Plank Knee Tucks (50 reps total)

Z's score - 32:46
Video here

ZWOW #11 - Mule Kicks

Do as many rounds as possible in 10 minutes - or - do 5 rounds for time

1 round =

• Mule Kick (10x)
• Sumo Push Up (10x)
• Side Jump Lunges (20x)

Z's score: 5 rounds
Video here

200 Side Plank Lift Challenge

• Side Plank Lift (left side)100 reps
• Side Plank Lift (right side)100 reps

Here's a demo on your hands from (:19 - :30) or here if you want to do it on your elbows (cause doing it on your hands is a little hard on the wrists)

Tuesday Workout

Kept trying to workout yesterday, but since I didn't get it done in the morning before the kids got up I kept getting interrupted, so I got little exercises in throughout the day, plus it was kind of an "active rest" day cause I was vacuuming up a storm (got a refurbished Kirby yesterday and it is awesome!)

But I did hold a handstand for 1 minute and a wheel for 1:15, plus did some mountain climbers, but kept getting interrupted and loosing count.

This morning I did it kid free and scored 500 mountain climbers (with tip of toe taps, not full ball of foot on the ground) in 5:28 - good score, arms were burning.

I'm feeling like I want to get a good concentrated workout for my abs, they've been burned lately, but haven't been sore for a while. I did buy these abs straps many moons ago, think I'll do a killer 300 abs exercise or something today.

Yo Te Quiero Workout

Jess from BRtv posted this and I wrote it down, can't find the original post but a quick googling just got me this link, so there ya go if you want some scores to compare to.

Do each exercise in a round for 1 minute each (or set your gymboss for 10/50). Repeat round one more time for a total 12 minute workout

1 round =

• Plank Jacks (hold a plank on your elbows or hands, jump your feet out and in like if you were doing a jumping jack)
• Rocket Launchers (1-2-3 squat jacks then jump up on count 4, repeat - for the 1-2-3 do out-in-out UP in-out-in UP repeat)
• Plank Hops (aka Ski Abs, demo at 0:00 - 0:10)
• Side Jump Lunges
• Pendulum (demo at 5:39)
• 1 Jump Forward/2 Hops Back (that's self explanatory, right?)
  

Share your scores in the comments