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    21-11-2017
    Day 2 Upperbody:
    - Part 1 - Modified with 16Kg barbell
    - Part 2(push-ups until failure) - 53, 33, 24

    Jump Rope Challenge: Day 2

    Handstands 90 seconds
    Heavy Bagwork - 3 rounds of 90 seconds each

    Chin-ups in one go(parallel grip): 26

    it's been awhile since I had to do push-ups like that...last time it think it was during the Super Saiyan Challenge. Reckon that was when my push-ups rep count was at it's best...it's gone down quite a bit since then, but definitely on the road to get back to that and even ascend further!

    Comment


      22-11-2017
      Day 3 - Abs
      - Level III

      Day 4 - Flexibility
      - Part 1 - Level III
      - Part 2

      Jump Rope Challenge: Day 3
      Handstands - 90 seconds
      Meditation - 5 minutes
      Pull-ups in one go: 23

      My upperbody felt pretty stiff today, wondering if it’s the effects of the previous day...Still the ab workout was pretty decent, suppose this one could be racked up as an active rest day.

      Free Bootcamp:

      Form rows of 10 people, everyone gets down to an elbow plank, and you pass a water bottle to each other,
      while remaining in the high plank position. When the bottle gets to the end of the row, everyone does 2 burpees,
      back to high plank position, and the bottle gets passed back to the other end of the row, then everyone does 4 burpees.
      Repeat until you get to 8 burpees.

      Split into groups of 6 and pairs every time the runners reach one end, you swap.
      - 2 people do hi-5 push-ups
      - 2 people do 20m shuttle runs
      - 2 people do low-5 squats
      Repeat for 4 minutes

      - One person does an elbow plank while another does burpees jumping over the planker
      - 2 people do shuttle runs
      Repeat for 4 minutes

      - Iron legs
      - Shuttle run
      - Touch floor jumps
      Repeat for 4 minutes

      - Ski abs x 10
      - Wheelbarrows
      - Squat obliques x 10
      Repeat for 4 minutes

      Hill run x 3

      Comment


        23-11-2017
        Day 5 - Abs & Core
        - Part 1
        - Part 2 - Level III

        Jump Rope Challenge: Day 4, Day 5
        Handstands - 90 seconds
        Heavy bagwork : 3 rounds of 90 seconds
        Meditation - 5 minutes
        Chin-ups in one go: 25

        Strange that my upperback is still feeling a little stiff…

        Free Bootcamp:
        45 seconds each:
        - Split lunge rotations x 2
        - Split lunge pulse x 2
        - Side leg raises x 4
        - Donkey kicks x 4
        - Power push-ups
        - Wide grip push-ups
        - Classic Push-ups
        - Plank Jack Push-ups

        4 x push-ups - 4 count side plank x 4

        8 count push-up x 5
        X-down sit ups x 45 seconds
        Bootcamp core workout

        Comment


          24-11-2017
          Day 6 Upperbody
          - Part 1 - 16Kg Barbell modification
          - Part 2(push-ups until failure) - 56, 35, 23

          Jump Rope Challenge: Day 6
          Handstands - 90 seconds
          Meditation - 5 minutes
          Pull-ups in one go: 22

          My arms were actually quite tired to begin with, suppose it has a little to do with the host of push-ups from bootcamp yesterday. Still, seems there a little improvement with my first set until failure! Chasing that 60!

          ------

          25-11-2017
          Day 7 Legs
          - Part 1 - Level III
          - Part 2(wall sit until failure): 2:10, 1:39, 1:31

          Jump Rope Challenge: day 7
          Handstands - 90 seconds
          Heavy Bagwork: 3 rounds of 90 seconds

          Felt a little out of it today, was thinking of going for a run, but after the session I was not in the mood, which means I was lazy!
          Also, its quite late that we got to it, but it's nice when you pretty much have the entire cinema to yourself. We watched Thor Ragnarok. Quite a fun movie! Jealous of Chris Hemsworth's gains

          ------

          26-11-2017
          Day 8 Flexibility
          - Part 1 - Level III
          - Part 2

          Day 9 Abs & Core
          - Part 1
          - Part 2 - Level III

          Jump Rope Challenge: Day 8
          Handstands - 90 seconds
          Chin-ups in one go(parallel grip): 26

          This flexibility day was most welcome today, I didn’t get in such great sleep the night before, so it provided some relief to help work through the grumpiness.

          Comment


            27-11-2017
            Day 10 Endurance

            Jump Rope Challenge: day 9, 10
            Handstands - 90 seconds
            Meditation - 5 minutes
            Pull-ups in one go: 22

            Actually felt a little soreness in my calves today. Most probably due to the leg day, from two days ago.
            If that the case, then my calves are gonna need some more attention, since that indicates that it’s a weak spot.

            Comment


              28-11-2017
              Day 11 - Upper Body

              - Part 1 - Modified with 21kg Barbell
              - Part 2(push-ups until failure) - 61, 32, 20

              Jump Rope Challenge: Day 11
              Handstands - 90 seconds
              Heavy Bagwork: 3 rounds of 2 minutes
              Chin-ups in one go: 26

              This was actually pretty decent upper body pump. Cranked up the weight on the barbell, which I felt played a pretty big part both physically and psychologically with how the session went.
              Reached a personal mini milestone too, by cracking 60 push-ups in one go!

              ------

              29-11-2017
              Day 12 Balance & Flexibility

              - Part 1 - Level III
              - Part 2

              Day 13 Abs
              - Level III

              Jump Rope Challenge: Day 12

              Handstands - 90 seconds
              Pull-ups in one go(close grip): 24

              It would appear my balance needs a whole lot of work, especially on my right leg, funny enough. The last balance stand I was hopping around all over the place!
              As for the ab day, hollow hold remains my nemesis!

              Comment


                30-11-2017
                Day 14 - Legs
                - Part 1 - Level III
                - Part 2(Wall sit until failure) - 2:14, 1:19, 1:16

                Jump Rope Challenge: Day 14
                Handstands: 90 seconds
                Heavy Bagwork: 3 rounds of 2 minutes
                Meditation - 5 minutes
                Chin-ups in one go(parallel grip): 27

                Felt a little out of it today, too many other things outside of training probably causing it. Either way, the leg day went alright, except for the wall sits, seems the endurance there took a dip as opposed to the previous leg day.
                Meditation helped to ease the mind though, always a plus.>|

                Comment


                  01-12-2017
                  Day 15: Upper Body
                  - Part 1- 21Kg Barbell Modified
                  - Part 2(push-ups until failure) - 63, 30, 20

                  Jump Rope Challenge: Day 14, 15
                  Advent Calender - Day 1
                  Handstands - 90 seconds
                  Pull-ups in one go: 23

                  ------

                  02-12-2017
                  Day 16: Abs & Core
                  - Part 1
                  - Part 2 - Level III

                  Day 16 : Flexibility
                  - Part 1 - Level III
                  - Part 2

                  Advent Calender - Day 2
                  Jump Rope Challenge: Day 16
                  Heavy Bagwork: 3 rounds of 2 minutes
                  Handstands 90 seconds
                  Meditation : 7 minutes
                  Chin-ups in one go: 27

                  ------

                  03-12-2017
                  Day 18: Legs
                  - Part 1 - Level III
                  - Part 2(wall sit until failure): 02:02, 1:18,1:15

                  Advent Calendar: Day 3
                  Jump Rope Challenge: Day 17
                  Handstands - 90 seconds
                  Meditation: 7 minutes
                  Pull-ups in one go(close grip): 24

                  Comment


                    04-12-2017
                    Day 19: Upper Body

                    - Part 1- 21Kg Barbell modification
                    - Part 2(push-ups until failure): 62, 31, 20

                    Advent Calendar: Day 4
                    Jump Rope Challenge: Day 18
                    Handstands - 90 seconds
                    Meditation: 7 minutes
                    Chin-ups in one go(parallel grip): 27

                    Free Bootcamp:
                    - Insanity Max 30 - Cardio Challenge
                    - 10 person pickup truck push - 50m forward, 50m reversed
                    - 7 person pickup truck push - 50m forward, 50m reversed

                    Comment


                      05-12-2017
                      Day 20: Balance & Flexibility
                      - Part 1 - level III
                      - Part 2

                      Advent Calendar: day 5
                      Jump Rope Challenge: Day 19
                      Handstands - 90 seconds
                      Heavy Bagwork: 3 rounds of 2 minutes
                      Pull-ups in one go: 25

                      Comment


                        06-12-2017
                        Day 21: Abs & Core

                        - Level III

                        Advent Calendar: Day 6
                        Jump Rope Challenge: Day 20
                        Handstands - 90 seconds
                        Christmas tree push-ups: 250/20000 - bit of a late start with this, gonna have to hustle if I want to get it done before the cutoff!
                        Meditation: 7 minutes
                        Chin-ups in one go: 27

                        Free Bootcamp:
                        3 sets of 30 seconds of each exercise

                        - Burpees
                        - Plank up-downs
                        - Side Shuffles

                        - Basket ball jumps
                        - Plank jack in out abs
                        - Lunge Walks

                        - Push-ups
                        - Star jump Burpees
                        - High knees

                        - Iron legs
                        - Jump up cross punch
                        - Side shuffles

                        - 8 high knees + 4 push-ups + burpee
                        - Push-up punch
                        -Bear crawls

                        Comment


                          07-12-2017
                          Day 22: Endurance
                          Advent Calendar: Day 7
                          Jump Rope Challenge: Day 21
                          Handstands - 90 seconds
                          Christmas tree push-ups: 450/2000 - feeling a little unsure if I will be able to make that rep count in time!
                          Pull-ups in one go(close grip): 24

                          Free Beach Bootcamp:

                          2 minute Jumping jacks

                          Split into groups of 7 people, standing in single file and everyone goes into squat position.
                          Starting from the back of the column, you leopard crawl underneath the rest of the group, until you reach the front of the column, then you go into squat position, as the last person in the column, starts their leopard crawl. Repeat the entire process twice.

                          Still in the groups of 7, a little friendly competition. 30m down, 30m back sprint relay.

                          Split into groups of 2:
                          One goes into elbow plank position, the other jumps over them,
                          Then the one who is planking goes into normal plank position and the other leopard crawls underneath them. Repeat 10 times, then swap.

                          Both go into plank position, facing each other. You take your partner’s opposite hand, and pull slightly toward you, and they go into a spider lunge. Repeat for 4 reps per side, then switch who does what.

                          Then , on your own:
                          - 5 wide push-ups
                          - Side shuffle for 30m
                          - 5 push-ups
                          - Side shuffle for 30m
                          (repeat for 5 minutes)

                          Comment


                            Originally posted by Beat_Samurai View Post
                            Free Beach Bootcamp:
                            Oh man, now you are even get to do your bootcamp on the beach. That is so awesome.

                            Can everyone just sign up / show up for this bootcamp or are there any other requirements and who actually organizes it?

                            Comment


                              Originally posted by mogster View Post

                              Oh man, now you are even get to do your bootcamp on the beach. That is so awesome.

                              Can everyone just sign up / show up for this bootcamp or are there any other requirements and who actually organizes it?
                              Yeah, we got an email earlier the week, that the bootcamp will be moved to the beach, since we're pretty in the start of summer now, down here. So I expect it's gonna be maybe once a week or so that we'll get that treat! Just have to remember to pack swim wear for next time, to take a little dip afterwards.

                              As for signing up, its all free, no requirements that have to be met( kind of like DAREBEE ). You just fill in a a form with all your details and sign off on the waiver.
                              As for the organizer, she's a personal trainer/fitness coach here in town.

                              Comment


                                08-12-2017
                                Day 23: Upper Bod
                                y
                                - Part 1 - 21Kg Barbell modification
                                - Part 2(Push-ups until failure): 65, 31, 20

                                Advent Calendar: Day 8
                                Jump Rope Challenge: Day 22
                                Chin-ups in one go(parallel grip): 26
                                Christmas Tree Push-ups: 500/2000

                                ------

                                09-12-2017
                                Day 24: Flexibility
                                - Part 1 - Level III
                                - Part 2

                                Advent calendar: Day 9
                                Jump Rope Challenge: Day 23
                                Handstands: 90 seconds
                                Heavy Bagwork: 3 rounds of 2 minutes
                                Meditation: 5 minutes
                                Christmas Tree Push-ups: 700/ 2000

                                ------

                                10-12-2017
                                Advent Calendar: Day 10
                                Jump Rope Challenge: Day 24
                                Handstands: 90 seconds
                                Christmas Tree Push-ups: 1200/2000 - Figured I had to crank up the pace with this , since time is running out!

                                Comment

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