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.
I was wondering if this series will be good for just gaining muscle?
I have begun weight training but feel as though there is more I can do do develop more defined muscles, like yours of course =)
If this is not the correct series, can you tell me if you will be putting one together anytime in the near future?
Thanks in advance,
Stas
Hi Stas, with this workout women will for sure experience gains in muscle definition and fat loss rather than hypertrophy – muscle growth.
YOU ROCK!
You are in killer shape and are very creative and motivating!
I LOVE all your workouts and appreciate your dedication!
Thanks,
Kindra
that loooks hard
Hy Zuzana,
I’ve been exercising by your videos for two weeks now, and I see some changes, but I have a question; I ordered caliper and I’m still waiting it to arrive so I don’t know my body fat percentage yet, but according to my total body weight I lost 3 kg in 8 days, and 2 cm on my waist and thighs. I know that’s a little to fast and maybe I just lost some muscle instead of fat (bur I’m doing cardio and weight training), so I’m wondering what is the optimal loss in cm in body measures per week?
Best,
I.M.
Hi Zuzana,
I still visit your site, follow your routines, and have tried incorporating the smaller meals more frequently plan. I wanted you to know I’ve had excellent results gaining muscle/toning my body! I frequent other sites, but I find your workouts the most challenging.
Later! :)
By the way..
If other visitors to your site are asking for less challenging workouts, I found your earlier videos to be right at my level when starting.
I just had a baby so I am looking to work out at home. I have tons of weight to lose so I am going to try this. Should this routine be done on a daily basis?
never mind my question !!…lol
I´m willing to see he rest of the workout, cause i really wanna start this one!!!
We are working on it! Please be patient.
zuzanna, As a personal trainer and group fitness instructor I am always looking for new exercises, tips, tricks, and coaching methods. I found your videos informative, creative, and fun. Do you develop all of your own routines or what references do you use or prefer in addition to bodyrock.tv
Thanks