Exercise Journal: 22.11.2017

Get Bent
– Warm Up
– Legs & Hips
– Front & Middle Splits
– Shoulder Warm Up & Stretch
– Back Bend
– Cool Down

Middle is not too bad. I really should do this twice a week, but I won’t. Maybe I could try to do the warm up and middle part more often.

The Fitness Marshall (~28 min)
– DNA – BTS – 4:00
– Rihanna – This is What You Came For – 3:47
– Ariana – Side-To-Side – 4:38
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43
– Rae Sremmurd – Black Beatles – 3:52

Favs.

Apparently I stopped ketoing on Friday night. I have no clue why. It just stopped. It lasted for over 2 months later.

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Exercise Journal: 21.11.2017

“3 Best Exercises To Reduce Belly Fat” Jump Rope Workout (video)
30 On, 10 Off, 2x, 1 minute rest (11 min)
– Jump Rope – Sprint In Place
– Jump Rope – Double Unders
– Jump Squats
– Leg Raises
– Jump Rope – Sprint In Place
– Jump Rope – Double Unders
– Jump Squats
– AB Crunches (w/straight leg extension)

The Fitness Marshall (~35 min)
– DNA – BTS – 4:00
– Rihanna – This is What You Came For – 3:47
– Ariana – Side-To-Side – 4:38
– Demi Lovato – Sorry Not Sorry – 3:43
– Lizzo – Phone – 2:58
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43
– Rae Sremmurd – Black Beatles – 3:52

If only I could get myself to wake up and do this in the mornings. But I’d need an entire hour, and I’d have to plan ahead (O.O)!

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Exercise Journal: 18.11.2017

Jump Rope Workout
30 On, 10 Off, 2x, 1 minute rest (11 min)
– Jump Rope – Regular Bounce
– Star Squats
– Jump Rope – Boxer Skip
– Sumo-to-Normal Squat Jumps
– Jump Rope – Regular Bounce
– Jump Side Lunges
– Jump Rope – Boxer Skip
– Alternate between reg/wide/hammer pushups (5 each)

The plyo is KILLING me and very early on, too.

The Fitness Marshall (~30 min)
– Ariana – Side-To-Side – 4:38
– Portugal The Man – Feel It Still – 3:03
– Demi Lovato – Sorry Not Sorry – 3:43
– Lizzo – Phone – 2:58
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43
– Rae Sremmurd – Black Beatles – 3:52

I love these dances. I wish I could go to one of his concerts.

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Exercise Journal: 17.11.2017

Jump Rope Workout
30 On, 10 Off, 2x, 1 minute rest (11 min)
– Jump Rope – HIGH KNEES
– Jump Squats
– Jump Rope – RUN IN PLACE
– Mountain Climbers
– Jump Rope – BOXER SKIP
– Jump Lunges
– Jump Rope – HIGH KNEES
– Alternate between reg/wide/hammer pushups (5 each)

Modified to make it more explosive.

The Fitness Marshall (~23 min)
– Ariana – Side To- Side – 4:38
– Lizzo – Phone – 2:58
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43
– Rae Sremmurd – Black Beatles – 3:52

So freaking fun. One day behind. Technically 2 with stretching. It was a two test kind of week.

It is officially the 6th week of this jump rope / dance journey. And I am happy with the results so far. Hopefully, in 6 more weeks, I can still say the same. I am going to be either adding plyometrics or a 3rd round of jump roping to advance the progression.

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Exercise Journal: 14.11.2017

BIG BOOTY Jump Rope Workout
(video)
30 On, 10 Off, 2x, 1 minute rest (11 min)
– JUMP ROPE – HIGH KNEES
– AIR SQUATS
– JUMP ROPE – RUN IN PLACE
– BACK LUNGES
– JUMP ROPE – BOXER SKIP
– SUMP SQUATS
– JUMP ROPE – HIGH KNEES
– SIDE TO SIDE SQUATS

The Fitness Marshall (~17 min)
– Ariana – Side To- Side – 4:38
– Katy Perry – Swish Swish – 4:28
– Sia – Move Your Body – 4:21
– Portugal The Man – Feel It Still – 3:03

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Exercise Journal: 10.11.2017

Jump Rope Workout For Shredded Shoulders
(video)
50 on, no rest interval, 3x sets, 1 minute rest
-30 sec jump rope regular bounce
-20 sec alternate between reg/wide/hammer pushups (5 each)
-30 sec jump rope run in place
-20 sec alternate between reg/wide/hammer pushups (5 each)
-30 sec jump rope regular bounce
-20 sec alternate between reg/wide/hammer pushups (5 each)
-30 sec jump rope run in place
-20 sec alternate between reg/wide/hammer pushups (5 each)

The Fitness Marshall (~30 min)
– Ariana – Side To- Side – 4:38
– Portugal The Man – Feel It Still – 3:03
– Lizzo – Phone – 2:58
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43
– Rae Sremmurd – Black Beatles – 3:52
– PARRI$ – Nasty – 3:15

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Exercise Journal: 09.11.2017

Get Bent
– Warm Up
– Legs & Hips
– Front & Middle Splits
– Shoulder Warm Up & Stretch
– Back Bend
– Cool Down

That felt great. I really should be doing this twice a week, but I’m lazy.

The Fitness Marshall
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43
– Dawin – Jumpshot – 3:56
– Jason Derulo – Swalla – 3:54
– Dawin – Dessert – 3:43

my favs.

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