Mar 20 2009

Bodyrock Bootcamp Workout 2: Woodchops

After completing 12 reps of Burpees, go straight to the Wood Chop and repeat it also 12 times.
The Wood Chop is exercise that increases cardiovascular conditioning, strengthens legs, hips, trunk, arms and shoulders and develops basic motor patterns. Stand with your feet shoulder width apart, holding a dumbbell with both hands in front of you. Pull your arms above and slightly behind your head. Squat down and chop with your arms straight down at the same time. Stand back up and repeat. Keep your chest up and your back straight.


Around The Web
  • Carlos Borrero

    HI, Zuzana. How much should weight the dumbbell for this work out?, how much weights yours in the video? Thanx…

  • Kelly – Home Weight Training

    I love your work outs and have been doing them regularly since Dec. I have also noticed in an issue of Women’s health Magazine they recommend your turkish get-ups!

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  • phil

    hey i just wanted to ask what key forms you need for this specific exercise? like back straight, arms completely extended during full swing motion, and other stuff like recommended weight when doing this? thanks!

  • A.C.


    I’ve lost over 30lbs over the last 6 years. I recently (6mos ago)had a baby. I am getting back into working out now. Before I had gained all of that weight I had very skinny legs and a flat butt. Now my legs are fuller but they are have much more cellulite, the same with my butt. Is it possible to exchange the fullness of my butt and thighs from fat to muscle or will I always have a flat butt and skinny legs if I lose the weight?
    Thanks for the inspiration. I hope to get into the best shape I’ve ever been in soon. Your videos have given me so many options for how to do that.


  • Lance


    What is your next personal goal (fitness wise) that you want to accomplish?

    You seem to have come a long way in a very short period of time!

    I like that you emphasise the importance of eating whole foods and educating yourself about what foods the body needs in order to be healthy. If you treat your insides with care the outside will look good too!

    I respect your desire and drive to bring your viewers/ readers a site that is smart, entertaining and informative.

    • Zuzana – BodyRock.Tv

      Thank you :) funny, I was just writing my next post for the next part of this boot camp workout and I mentioned the importance of short term goals. I am always setting up new goals, because that keeps me going and interested in sport and fitness in general. I have a few goals: 20pull ups without cheating, front split, hand stand without using a wall for support, a bridge from the handstand, nice and high crescent kick… I am sure I could think of more challenges, but this is already enough fun for me.

  • E.E.

    Hello Zuzana!
    I’m not sure if you mentioned this before–but do we NEED to do cardio if we do alot of weight training already? or is it just an extra benefit? and if so, does it make THAT much difference? or is alot of weight training and a little bit of cardio together pretty good? Thank you Zuzana! :D

    • Zuzana – BodyRock.Tv

      Hi E.E., cardio is just as important as weight training for everyone, no matter if you are trying to loose weight or gain weight. Here are some benefits of aerobic training.

  • jessie

    Hi Zuzana
    is there any chance to download your videos so I can save them,in case they weren’t available here anymore?

    • Zuzana – BodyRock.Tv

      Hi Jessie,
      the videos will be for download as soon as the site will get new look. Hopefully soon.

  • Anthony

    Is the video for Burpees supposed to be attached to the woodchops segment too? That’s what I’m getting…

    • Zuzana – BodyRock.Tv

      Yes it’s part of the bootcamp workout series that has 6 parts total.