The first exercise in part 4 of this workout is the Side Bend. This is a great exercise for your obliques, shoulders and back.
Use one light to medium weight dumbbell, or for more of a challenge, two light dumbbells. Extend your arms with the free weight overhead and bend to the side, keeping your entire core tight. Don’t twist your torso and don’t lean back. Contracting your gluts will help you to maintain proper form when performing this exercise. Pause for a moment when you bend sideways before returning to the starting position. This slight pause will increase the intensity of this exercise. Alternate the sides and do 10 reps total.
The second exercise is a squat and twist with medicine ball. Start by standing with your feet shoulder width apart, holding the medicine ball with both hands in front of you. Squat down, touching the ground with the medicine ball and immediately rise up, twisting your torso and bringing the ball overhead, while keeping your arms extended. Slow down at the top, then reverse the movement and swing the ball down to the ground while squatting. Slow the movement down again before you touch the ground. This exercise will not only work your obliques, but it will also target the entire body including your cardiovascular system. Alternate the sides until you complete at least 20 reps.
[...] Here is the original post: Full Body Blast Workout 4/5 [...]
Did you ever think about competing in some kind of fitness events ? You would be a good fitness model.
I read that you were 120lbs, 18% BF. Has those numbers changed ? (probably cause you look different) Where are you at now ?
Thanks to you for motivation, I have lost 10 lbs since my first post. I am now beach ready (not as tight as you are) but the weather is so bad where I live … keep up your good work it keeps me active !!
[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Blast Workout 4/5 | <b>Fitness</b> Advice, Workout <b>Videos</b> <b>…</b>Here’s a quick excerpt [...]
[...] Read more from the original source: Full Body Blast Workout 4/5 | Fitness Advice, Workout Videos … [...]
[...] View original here [...]
Hi Zuzana!
Do you know what’s Whey Protein? What do you think about it?
It seems to be a good suplement for those who work with free weights.
Is it a natural suplement or just another product like L-Carnite, etc.?
Hey Zuzana! I love you videos. My friend and I, we are continuely using theme. We do your 20 minutes cardio and core (50 reps of skipping rope and 50 core abs) a lot! First, we did 17 round. Now, my friend do 21 and I do 22 and a half (just had the time to do the skipping rope!) We wanted to know your best score so we can have a new challenge :). You are very inspiring and I hope that you will continue to post new routines for a long long time. Thank you very much! Marie
Hi Marie,
that sounds like a challenge to me :) I will have to break my own record. Seems like you got yourself in pretty good shape.
Hello Zuzana!
I’ve been tracking this workout, and I was wondering if it was circuit based? Or is just designed to be ran thru once?
Hi Christina,
you can run through the whole workout 2 or 3 times or repeat each combo 2 or 3 times before you move on to the next one. Nothing is written i n the stone so don’t be afraid to experiment.
Hi,
I don’t see a forum here at Bodyrock.tv so I assume it’s okay to post this here…
I didn’t want to purchase a new ($30 to $60) medicine Ball so looked for a DIY solution and came up with quite a few online. In my case I used a smaller ($3.99) mini baseball and deflated it with the inflation needle and then re-inflated it with water. This does take some sort of connection to your water tap thus some plumbing skills. My weights about 7.5 pounds and if it ever leaks it holds litte less than a gallon of.
Hi CL,
that’s very creative – great idea, thanks for the tip.
Hi Zuzana,
What weight medicine ball that you use?
Hi!
Thanks, that is quite a compliment coming from someone who is so creative. There are lots of ideas for DIY workout equipment on line, it just takes a little research, inventiveness, and sweat to make your own.
More on medicine balls: It would be hard to make an exact weight like the 8 pound medicine ball you use in these exercises, besides shouldn’t we all find the right weights we need to use. An example: I find my mini basketball full of water at a little over 7 pounds to be to light, but a full size basketball is more than 15 pounds of water and is a bit heavy for me right now. So I might explore sand and some foam filler in another basketball or just give in and buy a 10 or 12 pound medicine ball.
And, at the risk of being extremely redundant, I wanted to say these exercises are simple yet challenging and allow a lot of flexibility in the performance…pretty creative!
Hi Zuana,
just wanted to say that I love all of your videos,and your website is great. When I look at all your routines, I feel really inspired to get in shape!!
Thanks so much for sharing your cool routines with everyone…
[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Blast Workout 4/5 | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]
Hey Zuzana, was wondering if the first part of this workout would have the same effect if I used a medicine ball instead of a dumbbell? The medicine ball I currently use is 3kg.
Hi, I am 181 cms and 89 kgs , I need to be around 74 kgs , I will start with your work out today … but needed to ask you .. what if I am 41 yrs old and smoke 5-7 sigs a day , advise me please
Hi Tarek,
I consider 41 being a young age, but I have to tell you that I am not happy about your bad habit – smoking. I used to smoke a pack a day myself since I was about 20 until I turned 24. Then I realized how bad it is and it took me 2 years to break the habit completely. Cigarettes are a big problem and it takes the body months and months to recover, but the sooner you quit the better for you. Is your wish to lose weight or fat? If you want to loose only fat, you have to find out what is your body fat percentage and then we will know how many kg of fat you really need to lose in order to keep the lean muscle and how long it will take.
[...] Full Body Blast Workout 4/5 | Fitness Advice, Workout Videos … [...]