This is a great workout for burning fat, developing muscle endurance, and improving your cardiovascular system. This workout is appropriate even for beginners, because the difficulty level depends on the amount of weight that you are lifting. To receive the maximum fat burning benefits of this workout, you have to go for intensity and you are going to have to sweat. Sometimes I get an email or comment from people who are asking for less challenging workouts. This is the easiest workout that you can expect from me. I am not willing to waste my time or your time with silly aerobic workouts that do absolutely nothing for fat reduction or conditioning.
Marty Gallagher the author of The Purposeful Primitive writes in his weekly fitness column for dragondoor.com about these type of worthless aerobics – he calls them ”aerobic disgraces.” He goes on to say that ”the epitome of disgraceful would be Jane Fonda-type workout where a pack of syncopated sissies would gyrate and contort in a group aerobics dance class to the swinging sounds of Britney Spears or some sugary-sweet pop music. Everyone would wear an outfit and no one would sweat.”
People tend to think that cardio must be somehow separated from weight training and that it’s impossible to train aerobically at home without an expensive cardio machine that takes up half of your living room. Wrong. The most beneficial cardio is the one that is bloody intensive and makes you sweat like a pig. Rock Your body Workout – Release 2 is exactly that type of cardio. ”While running and swimming are fabulous cardio activities, and as natural for an athlete as natural can be, lifting heavy weights for high reps burns more calories than either activity” says Marty Gallagher in his fitness column.
This workout has 8 parts; 8 different exercises. You will do 3 sets by 40 reps and change the exercise slightly every 10 reps. Try to keep your rest periods as short as possible. All you need for this workout are 2 pairs of reasonably heavy dumbbells and some space around you. I am using 15 pound dumbbells for bigger muscle groups and 8 pound dumbbells for smaller muscle groups. Beginners who have never tried this type of workout have to keep 2 things in mind. First the weight should feel heavy for the last few reps in each set and really heavy in the last few reps of the last set. Second you should be able to complete all of the reps in each set keeping good form. If you can’t keep good form for all of the reps, then your weights are too heavy.
There will be 7 more parts in this fitness routine, so don’t forget to check back for the rest of the workout.
Best,
Zuzana.
Hi Zuzana & Frederick,
I have been glued to my computer the last three days because of your site. Great site guys. I am challenging myself to workout to your posting for one full year. My goal is not to lose weight, but rather to be fit, strong and healthy. I already follow the eat clean diet, but I do need to practice portion control and do a more regular exercise program.
I plan to started my program today with your New Rock Your body exercises. I’m following your advise to Sheena. I’ll do the WRYD Monday, Wednesday & Thursday. for four weeks. After four weeks, I’ll do other one of your total body workout. Change to new programs every four weeks.
As of Feb 15, 2010 @ 8am here are my measurement:
Height: 155cm
Weight: 129lb
Waist: 71cm
Hips: 95cm
Shoulder: 46cm
Chest: 84cm
Thigh: 33cm (measurement around one thigh)
Bicep: 28cm (not flex)
Calf: 33cm
I will measure myself the same time 2011. I know that my height will not change, but miracle could happen lol. As a thirty-nine years female this is a promise to myself.
Zuzana, what light cardio exercise would you advise I do for Tuesdays and Thursdays from your programs?
Thanks to both of you for making this site free. You care, its shows your goal is not for quick money.
Take care!
Zuzana says to try one of our jump rope workouts on those days at a much easier less intensive pace.
Thanks Frederick for the suggestion.
I am so sore from Monday’s workout. By chest/shoulder are killing. Too sore to do anything on Tuesday, but back to WRYD this morning. Hurray!
Hi Zuzana,
I have also just strated your training as of Friady last week and it’s brilliant, I think I started with one of the hardiest workouts. I call it the prison cell workout I found on utube it cosisted of 30 leg lunges 30 burpees and pushups and 30 cresent kicks over a chair I’ve never worked so hard it took me all 3 sets in 22mins and 15 sec. Staurday I did Crucnch Time Core and Abs I did this workout of 2 rounds in 24mins 51sec and today I did the above workout I did 4 sets instead of 3 in around 20 mins because I wanted my 20 min workout. I also do Marial arts every Monday night and have one day off a week which is Sunday. I think your training is going to be very beneficial and thank-you very much for all the hard work you’ve shown us. :)
You guys are doing a Fantastic job! I appreciate all of this soooo much. I’m an okay build but I really want to tone my body. Especially after having four children. I’d really like to see if it’s possible to tone a body that’s been through all of that without any other means than what’s natural.
I also wanted to add that I appreciate your hard work so much that I’m hoping I can at least make a donation to your site. Let me know.
Please don’t ever change anything (in terms of charging) I’m sure that a donation button would get the same results.
Plus seeing your workouts and doing them right along with you is great motivation!
Ooohh, nice share,good article,very usefull for me…thanks :-D
Thanks so much for this workout routine! I did it two days ago and woke up feeling pretty sore, and it felt awesome! :D I’m about to attempt it again. I’ve been doing a few of your long routines like this, and then a couple of your daily workouts over the past three weeks. I’m already noticing a difference in my legs and arms! Thanks again. I hope that by following your workouts along with running/walking outside, I’ll really make a difference this year. :D