Start with 20 backward lunges alternating the legs, then go down on your mat or step and do 20 reps of skull crushers. The second set starts again with 20 backward lunges but continues with 20 close grip presses. You will repeat the whole thing one more time, before you move on to part 5 of this workout. There are no breaks in between the exercises – you have to keep moving.
Best,
Zuzana
WOW! I’m super impressed with this website. Just learned about it…what kind of Training experience do you have Zuzana? I’m pleased to see your not charging for this website as I know of similar websites asking a fee. Hopefully this website stays free as long as possible. Ever think about doing any videos at the gym with more advanced techniques or perhaps some outdoor Cross-Fit stuff???
Thanks,
Jason
I have been going to the gym for the past 7 months. I gained in weight 4kilos and when I asked how to burn more fat and not putting on any more weight. My personal said that I was petite and that I shouldn’t worry about any thing.
Yes he doesn’t know women.
So thank you very much for this website. You explain every thing and do not think that people are stupid.
I really want to achieve good result. You have got a dream body Zuzana.
Hope to be like in few months.
XXX
Zuhana can i ask how much weight you have on the bar for the excersises?
Thank you
do you have whole leg excerises?..to tone legs outer..inner..top and bottom?? i want legs that dont touch and look toned !
Hi Bree,
the lower body workout is exactly what you need. You have to choose heavy weights for this workout and aim for little rest between sets (30seconds – 1 minute) because that will boost your metabolism and your body will burn fat. You can do one day upper body and one day lower body and split your week like this: Monday – lower body, Tuesday – cardio, Wednesday – upper body, Thursday – cardio, Friday – whole body workout, Saturday – cardio and Sunday off. To boost your metabolism even more you can add 20 – 30 minutes of moderate cardio after each workout. You can do this for 4 – 6 weeks before you hit the plateau, so it would be wise to change up your routines. If you are following this kind of program it is really important to get on a proper diet. Check out the Best method for fat loss and other articles in Diet and Nutrition category.
Best,
Zuzana.
hey Zuzana,
I was just wondering, can i do this workout five times a week and include cardio after it. Or chose another workout routine and alternate between them during those five days .
It just that there many options and i am getting confused, and you always seem to focus on saying that we shouldnt repeat the workout for too long.
I would really appreciate it if you replied Zuzana :)
You are simply amazing :)
Thankyou so much.
You can do this for 4 – 6 weeks before you hit the plateau, ..when you said this i dont exactly get what you mean?..sorry also thanks for the tips!!!!
Tt means that you can follow a program as long as you are making progress and as soon as you notice that you are kind of stuck and no changes are happening anymore (that’s called the plateau), you have to change the way you work out.
Zuzana,
Your name alone is impressive; but just as striking and remarkable is the free website that you and your colleague have provided. I am enthusised by every workout you perform and with such accuracy and clarity. There is something genuine here, honestly felt in watching each performance workout, apparently attributed to your character as a fitness trainer. I wish you the best. You must keep this pure and original effort in place so that it becomes a growing community: a collegium of students and friends working together–overcoming common problems and achieving their own possibilities. Count me in.
Mario,
welcome to the site and thank you for being part of our growing community of fitness enthusiasts. I am glad to have you here.
Best,
Zuzana.
how many reps?
This workout is for muscle endurance so I am doing many reps. In this part for legs and triceps I am doing 20 reps for each set.
OK thanks for everything? ANd i wont get bulky legs??
Don’t worry Bree you won’t get bulky legs.
ok so i have done upper and lower and its a great sweat!!!thanks!!..but when do abs come in???
I am doing my abs in the cardio days. What I do is 15-20 minutes of cardio, then my abs and then I continue with another 15-20 minutes of cardio. Try that and see if you like it.
ok! thanks