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Sep 11 2008

HardCore Body Weight Workout 1

Posted by Zuzana - BodyRock.Tv | In All Videos, Featured Articles, Hardcore Body Weight Workout


The good news about this workout is that you don’t need any weights or a gym membership to strengthen and re-shape your whole body. For each exercise I am using just the resistance provided by my own body weight. Even tho I am not using weights, the moves are very challenging because I am not taking long breaks between sets and I am doing cardio between groups of exercises. If you do each movement properly you will soon discover that the weight of your own body offers a really effective amount of resistance.

I start with a cardio warm up of 200 jumping jacks to get my heart rate up. I am also doing jumping jacks between exercise groups. You can substitute any cardio exercise here – the important thing is just to get your heart rate pumped up.

Sit on your mat so that your legs are straight and slightly apart. Place your hands behind your body shoulder width apart with you fingers pointing towards your toes. Lift your body up off the ground and bring your knee up so that your leg makes a 90 degree angle. Arms are extended and you create a straight line from your head to your feet. Lower your body to the starting position and repeat on the opposite leg.

Lay on your back with your hands behind your head. Keeping your abs engaged, bring your legs straight up, and then lower them so that your heels briefly touch down. It is important not to swing your legs or use the power of momentum. Work to control the movement and concentrate on using your stomach muscles to lift and lower your legs.

 

Best,

Zuzana

  • christen

    Ok, I’ve been loving the variety in the exercises you’re posting and the fact that they seem to be very efficient, targeted movements. I just have to share that share that the reverse-plank with knee-raise that is shown above is way harder than it looks.Oh my goodness! You make it appear so easy :)

  • Shahab

    daaaang, thats alot harder than it looks. Great stuff! is this a routine that you do on your non lifting days? how do u work this into ur week?

  • Raducu Nastase

    Mmm i hate crunches, i dont feel ANYTHING when doing them, i like to stick to Janda Sit Ups

  • leisvy

    i love this workout i started doing it i hope it helps me i just want to get more in shape!

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  • http://belleafriqpoetry.blogspot.com/ Henrietta B.

    I am thoroughly impressed by your resilience and hope to be as fit as you soon enough. I am petite 5’1′, 110 lbs but I am not in shape. Its been hard sticking to a routine I am not bored of after a few days. I have now resolved to use your exercises and transform my body by the end of this year. Thank you for the inspiration.

  • Nádia

    This is great because all I have is a skipping rope , aan abs machine and a cycle so Yey! thank you !

  • http://avmist.blogspot.com Ava M

    hi, Zuzana…first i want to say that you are an inspiration
    okay, on to my question. I’ve done this workout only about 3 or 4 times so far and I want to do it every day to build some lean muscle. The problem with doing this every day is that I always feel sore the next day, and I think it is because I don’t stretch after the routine. Could you please tell me what stretches are good for this and when I should do them, for example pre-workout stretches and post-workout stretches?
    Also, could you please do another video like this using only body weight? I want to switch up my routines for maximum results.
    Thank you so much for your inspiration, your motivation, and the information you give us.

  • http://fresh-styles.hyves.nl/ Ozgur C.

    Heey Zuzana,

    This exercise looks good!
    Im gonna trie it out
    Hmm I Wonder what kind of result it will give after doing it a few times!

    thnx for the vid!

  • Son Mcclaflin

    Britney is hot! People are too hard on her for some odd reason. With all that constant media attention its no wonder she cracked under the pressure.

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