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Mar 23 2009

BodyRock Boot Camp Workout 4: Side lunge touch downs

This exercise strengthens legs, hips, trunk, and shoulders and  increases inner thigh flexibility. You can perform this exercise with your own body weight or use the medicine ball for extra challenge. Start standing with your feet shoulder width apart holding the medicine ball with both hands in front of you. Step to the side and squat down into the lunge while extending your arms in front of you and then briefly  touch the ground with the medicine ball. Allow your back to round naturally when reaching towards the floor. As soon as you touch the ground, push back to the starting position while rising your hands over head. Alternate the sides for  12  or more reps.

  • E.E.

    Wow! this one is awesome! i did it Tabata style and i tried to be careful with my form. i think it’s ok as long as i check my form? :D it’s really fun as well! thanks Zue~

  • E.E.

    wow my inner/outer thighs & derriere burn :P

  • W

    Hi Zuzana, when did you start working out? How long did it take for you to get the body that you have now?

  • Ifka

    Cauky Zuzko,
    zdravim Te z Moravy (-: Predevsim gratuluju k dosazenym vysledkum a verim, ze budes skvela osobni trenerka. Chtela jsem se zeptat na dve veci. Jsem docela aktivni clovek, behem tydne chodim plavat, na spinning, hraju volejbal a cvicim powerjogu a aerobik a momentalne jezdim na bezkach, ale nedari se mi formovat silnejsi stehna a oblast zadku a bricha. Myslis, ze bych mohla dosahnout rychlych vysledku upravou jidelnicku a pomoci intenzivnejsiho bodyweight workoutu 3krat tydne doma? Taky jsem se chtela zeptat, jestli je vhodne cvicit, kdyz mam namozene svaly z predesleho treninku. Stava se mi, ze me dalsi den boli svaly a nevim, zda je dobre je dal zatezovat nebo pockat az se zregeneruji.
    Budu moc vdecna, kdyz mi odpovis na otazky. Mej se krasne v Kanade a at se ti dari!
    Ifka

  • Yong

    Hi,
    was looking around you tube and saw you excercise video. Really like your excercises. American splits help with inner thighs right? I can do those oerfectly yet, but hoping to in 2-3 weeks. I am stretching the hell out of them.

  • emm

    please, do not stop putting your videos out. once i complete one i fell like a new person. my weight was245 now i’m 219. i was worried about gaining the weight back, but after seeing your video my mind is at eas. thank you.

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    The article on antibiotics are very good.

  • Amanda

    Hi Zuzana!

    i was wondering if you do one workout routine for 2 or three days with cardio and THEN switch or if you do a different workout everyday? I have been switching everyday and it ALWAYS feels like its my first time all over again :) I was thinking of trying to do a workout for four days and then switch. Its been a month and i am hardly able to get off my knees during a push up but i can finally do a side lunge without hurting my knee by pulling it forward :) I love your vids, thank you for providing all of these lovely, tough workouts for free! You are changing lives everyday! Have a great one!

  • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

    Hi Amanda,
    I have explained this already in my Fitness F.A.Q.’s that it is important to change your routine on a daily basis.

  • Renata

    Dobry den Zuzanko,
    dnes jsem narazila na Váš Web.
    Děkuji za obrovskou inspiraci.
    S pozdravem Renata

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  • http://www.beerrightnow.com Maynard Seferovic

    Great site, have been back a few times now and am really enjoying it :-)

  • Joe

    hi there,
    my english is not very good, but i try.
    first i have to say you provide one of the best training videos i have ever seen, i am a physiotherapist and i am so happy to see you showing the exercises in a ‘clean’ way, so its not damaging for peoples health.
    also your physic shows you are committed to sports and a healthy lifestyle, i have big respect for that, i think you are a good rolemodel and motivation.
    i also like very much that you dont use much equipment so every body can do it.
    One thing i am wondering about, it is your breathing, it seems you often stop breathing while exercising, maybe i am wrong, but try to find out for yourself.
    With kind regards and big respect,
    a new fan

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