This is the first part of the summer fit circuit workout that you will do on day 5. The whole workout has 7 parts – 7 different exercises that you will do back to back. Repeat the whole circuit as many times as you can during 20-30 minutes. This workout is NOT a time challenge – make each rep count. Pay attention to your form and put all of your effort into each exercise. Take breaks only if you need to, but like always keep them short and keep your workout routine moving at a good pace.
This workout routine is designed to build strength, endurance and agility. As you get stronger your body will get tighter and leaner.
You can split this workout routine and do 15 minutes in the morning and 15 more minutes in the afternoon. If this circuit is too challenging for you, choose any of the other circuit or boot camp workouts on BodyRock.Tv .
Rock and Roll to Stand strengthens your legs, midsection and improves agility. This is a functional, fun and challenging exercise. Start by standing, then quickly drop and roll backwards, until your hands touch the floor right behind your head and pull your knees towards your chest . Quickly push with your hands and roll your body back up. Create enough momentum so that you can move right into a stand. Try to stand up on your feet faster each workout.
Best,
Zuzana
where is the exercise for day 4?
I can’t find it…
Roy…i have the days down, and you’re 4th day is the 20min cardio and core…:) hope that helps!?
Hi Zuzana,
i can’t find shedule for summer fit..And also your progress on the core/cardio..Thanks
where is the exercise for day 4?
I can’t find it…
Forgot to write great post. Looking forward to reading your next one!
It’s a great warmup exercise! It simulates what they call the “chinese get up” or the kung fu get up doesn’t it?
Your summer fit circuit workout video only shows or I am only able to see one exercise which is the Rock and Roll to Stand but it states there are 7 different exercises.Please clarify.
By the way, great workouts! Love the fact that they are short and I can do these at home.
Hi Kate, there will be 7 videos = 7 different exercises. Right now you can do any circuit or bootcamp workout that I have earlier posted. You can find them in the workout routines.
I 100% agree as I have two small kids and no time to go to gym, I just love it!!! thank you zuzana
Roy, Day 4 is the same as Day 2: Cardio.
Have you considered selling videos? I would love to have one.
hey there
i have a question.
do we have to do 3 of them for 30 min. or just pick one exercise and do it for 30 min.?
there are 7 exercises in this circuit. I haven’t posted all of them yet.
How i can organize my exercising program during the week, i used to do coumpound series, but i found interesting this circuit, and i´ve been studing about funcional exercises and this circuits fits to it, can u give us a tip of how we can put the workouts toghether without the risc of overtraining? thanks a lot!
What’s the best time to work out if I work 3-11 shift?
Anytime when you feel the most energy.
Nice workout videos, Zuzana! I have been a big fan of yours for years.
[...] Zuzana – BodyRock.Tv wrote an interesting post today onSummer <b>Fitness</b> Circuit Workout 1 – Rock And Roll To Stand <b>…</b>Here’s a quick excerpt [...]
[...] free fitness, and exercise videos, workouts and training tips plus … [...]
Hello Zuzana…
I am a 42 years old man and I have not a fit body.
So I want to begin a fitness routine.
Which routine do you recommend for me?
Summer fitness or 40 minute full body workout or another…
Thanks your advice.
Ozan
HI Ozan,
start with any routine that you feel comfortable with. You might get sore muscles at the beginning so don’t try to do too much. The summer fitness is good for beginners, because you can take it easy in your own comfortable pace and progress slowly. In 6 weeks you will be more comfortable to try different workout routines.
YOU’RE THE BEST!!!!!
Zuzana, can you recommend a different exercise that doesn’t involve rolling on the neck but that would accomplish the same thing? Great site, I agree with the other posters, if you made a dvd with a variety of workouts that we could follow along with it would be a great sell!
Hello Zuzana!
I’m working hard on your rock and roll to stand (it’s my second week and surviving!). I almost crawl after the circuit yet so happy coz I can see that Breakfast apple cake waiting for me. Ahahahahh!!!! 0:+) Results is quick and progress is very visible!
I would be one lucky mom if you were my daughter!
Very good shots and videos by Frederick!
…got to sneak on your new workout from the other page. (550 REp…)
By the way, thanks a lot for saving my money. I can save them for my old age. 0:+)
Till next time!
Much Love,
Philippines
Josephine
Hi Zuzana,
I can’t fit a second workout in, in the afternoon, for the part 2 of the workout? I can only fit my entire workout in, at the beginning of my day….
Please advise about what I should do…
Hi Zuzana! So I was wondering. I have 2 teenage daughters (13 & 17) and I have been wanting to get them more active. What workout or what would you recommend for them? We don’t have much equipment, only a set of dumbells. So please reply! Thanks.
You can start with any of the routines :)
Hi Zuzana, thank you and Frederick for your site. You have inspired me like no other. I love the short videoes and seeing you great results. I am completing summer fit week one today. I started journaling my food choices also. Still have a lot of work to do there, but I am moving and I feel great! Keep ‘em coming! You are a God send. Blessings, Flo
Hi Zuzana,
You’ve mentioned there 7 parts – 7 different exercises that you will do back to back, but i can only see 4. Is it me, or is other 3 in different subtitle??
thank you!!!
P.S. I really love how you specify how each of these excersises will benefit one… It keeps me motivated and when i am i pain, i remember ur words….
Oh, I’ve just noticed that the second link has the same address as the first, so it won’t probably get you to that second page I was talking about. Sorry, I don’t want you to be confused. So just follow the first advice, click on the “Previous Entries” pink link at the bottom of the “Summer Fit – 6 Week Exercise Program” page and you’ll get there.
HI I JUST STARTED ABOUT A MONTH AGO DOING YOUR WORK OUTS. I AM STARTING THIS ONE THIS WK BUT I CANT FIND THE OTHER WORKOUTS FOR THIS DAY OF EXERCISE YOU MENTION THAT THEIR ARE 7 EXERCISE THAT HAVE TO BE DONE BACK TO BACK BUT ALL I SEE IS THE ROCK AND ROLL EXERCISE WHERE CAN I FIND THE OTHER 6
I’m on a computer that has no sound how many reps or set should I be doing?
Thanx