Recently

February 30 Day Challenge – Fit Test Start Here Feb 6th 2012
February – 30 Day Challenge – Introduction & Timetable Feb 6th 2012
Make Me Proud – Bikini Body Rep Challenge Workout Feb 2nd 2012
Lisa-Marie Answers Your FAQ’s :) Feb 1st 2012
Bikini Body & Beach Ready – Total Body Rep Challenge Workout Jan 31st 2012
Apr 23 2009

Summer Fitness Circuit Workout 1 – Rock And Roll To Stand

Posted by Zuzana - BodyRock.Tv | In All Videos, Featured Articles, Summer Fit Circuit Workout

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

  • roy

    where is the exercise for day 4?
    I can’t find it…

  • Georgeta

    Roy…i have the days down, and you’re 4th day is the 20min cardio and core…:) hope that helps!?

  • http://bodyrock.tv Tanya

    Hi Zuzana,
    i can’t find shedule for summer fit..And also your progress on the core/cardio..Thanks

  • http://liftingiron.com/ roy

    where is the exercise for day 4?
    I can’t find it…
    Forgot to write great post. Looking forward to reading your next one!

  • http://www.facebook.com/profile.php?id=526828994 Dennis Besana

    It’s a great warmup exercise! It simulates what they call the “chinese get up” or the kung fu get up doesn’t it?

  • Kate

    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.

  • http://www.redbubble.com/people/cantus Cantus

    Roy, Day 4 is the same as Day 2: Cardio.

  • Zuzana – BodyRock.Tv

    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.

  • Tina

    Have you considered selling videos? I would love to have one.

  • janet

    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.?

  • Zuzana – BodyRock.Tv

    there are 7 exercises in this circuit. I haven’t posted all of them yet.

  • flavia

    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!

  • Kelly Thibault

    What’s the best time to work out if I work 3-11 shift?

  • Zuzana – BodyRock.Tv

    Anytime when you feel the most energy.

  • Jay

    Nice workout videos, Zuzana! I have been a big fan of yours for years.

  • http://fitnessblogger.info/?p=68723 Fitness Blogger » Blog Archive » Summer Fitness Circuit Workout 1 – Rock And Roll To Stand …

    [...] 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 [...]

  • http://www.fitnesstrainingauthority.com/latest-fitness-training-tips-news-best-fitness-training-tips Latest Fitness Training Tips news – Best Fitness Training Tips | Fitness Training Authority

    [...] free fitness, and exercise videos, workouts and training tips plus … [...]

  • Ozan

    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

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

    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.

  • diana

    YOU’RE THE BEST!!!!!

  • http://bodyrock.tv Nancy

    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!

  • http://josephineso.webng.com/ Josephine So

    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

  • LeAnne

    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…

  • Mia

    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.

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

    You can start with any of the routines :)

  • Flo

    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

  • enolate

    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….

  • Sheridan

    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.

  • RACHEL

    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

  • darina

    I 100% agree as I have two small kids and no time to go to gym, I just love it!!! thank you zuzana

  • Jessica

    I’m on a computer that has no sound how many reps or set should I be doing?
    Thanx

  • Leanne

    I did the whole circuit workout and just barely could make it past 15 mins. I can’t wait to start seeing some real results!

blog comments powered by Disqus