This is the last part of the Full Body Blast workout and the first exercise is a combination of leg raises and sit ups. Start by laying on your back with your legs straight and your arms extended above your head holding the medicine ball in your hands. Contract your abs and start slowly lifting your legs up towards the ceiling, keeping your back flat on the floor. At the same time start raising your arms with the medicine ball towards your feet until your shoulders and upper back is up off of the floor. Place the medicine ball between your ankles and squeeze it tight. Then slowly return your limbs into the starting position. The medicine ball is now on the ground between your ankles. Squeeze your abs and glutes and start to slowly roll your upper body up and forward, vertebrae by vertebrae, with your arms extended towards the medicine ball. Grab the medicine ball with your hands and roll back keeping the tension in your abs until you get back into the starting position. This is one rep. Avoid using momentum, every move you make in this exercise should be controlled. Try to complete 5 to 10 reps total.
The second exercise is a lunge forward with a twist. Notice that I twist my upper body towards the side of the front leg. Hold the medicine ball in front of you with your arms bent in about a 90 degree angle. Try to twist in your waist and feel it in your obliques. Don’t shrug your shoulders and keep your chest up and open. Do 20 reps alternating the sides.
You can go through the whole workout one or two more times, or you can do each combo twice or 3 times before you move on to the next one – it’s totally up to you.
I hope that you will enjoy this workout routine and get closer towards your fitness goals!
Best,
Zuzana.
Ahoj Zuzko,
byl tento cely petidilny serial “Full Body Blast Workout” sestaven tak aby jej clovek udelal cely v jednom dni (myslim tim to jestli ma clovek zacvicit vsech 5 dilu v jednom dni)?
Moc diky,
Jana z Los Angeles.
Hi Zuzka,
was this whole workout (“Full Body Blast Workout”) set so one exercises all its five parts in one day?
Thanks a lot,
Jana, Los Angeles.
Hi Jana,
this workout has 5 parts that you should do one after the other with only short rests between them. You can repeat the whole circuit one or two more times.
Zdravim :)
No to se zitra tedy nebudu moc’ ani hybat ;-)
Jinak se pripojuji ke stovkam ostatnich fandu Tve webovky s tim ze Ti preji mnoho stesti a jako Ceska jsem na Tebe moc pysna!!! Jen tak dal!!!
Diky Jani :)
[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Blast Workout part 5/5 | <b>Fitness</b> Advice, Workout <b>Videos</b> <b>…</b>Here’s a quick excerpt [...]
[...] make sure it stays around 140/90 mmHg. It should not top over 140, if it does then see a doctor. Full Body Blast Workout part 5/5 – bodyrock.tv 07/21/2009 This is the last part of the Full Body Blast workout and the first [...]
Suzana,
Can’t believe how different you look compared to your first video! Your arms and shoulders especially. I know it would probably be a bit long for youtube but I’d love if you filmed one of your own workouts, start to finish. I can’t believe that body is the result of the light exercises you prescribe us mere mortals…
ahoj Zuzana!
Michael Geary v knihe The Truth About Six Pack Abs uvadza ako nevyhovujuce cvicenia, ktore poskodzuju chrbticu (okrem inych) aj tieto: “Lying straight-legged leg raises (first 45° off of floor, one leg at a time or both)” a “Straight legged sit-ups”. prve kombo je zostavene prave z tychto cviceni a este aj so zatazou. nechcem velmi rypat – ale aky je Tvoj nazor??
drz sa!
[...] Original post: Full Body Blast Workout part 5/5 | Fitness Advice, Workout Videos … [...]
[...] Here is the original [...]
fa2009… Some time ago, I had the same impression about Zuzana, cause I train so hard and my body doesn´t respond so well as her body does shows. I asked her the same question, if she was training something different from the videos and she told me that she was not training behind our back, and I really believed her, cause there´s a lot of factors who make different results in different people, the genethic factor is one of the most important ones… She might have a better combination of muscular fibers than us, mere mortals as u said.. heheh, it´s hard to accept but it is very true, i have a neighboor that has a great genethic too and she´s all toned and almost doesn´t exercise, and she´s very older than me, sometimes I even feel embarassed.. =P The other factor that have brutal importance is the diet, Zuzana has a great will strenght and as her videos shows, she has good and clean diet only, she eats in regular time and does 5 to 6 meals a day in small portions, I just realized how important is the diet factor when I started to eat well, the transformation is huge when you eat in the right way. There a lot of other factors who have big impact in the final results of a program of exercises, but I think those two are the bigger ones… Well, I hope I helped a litlle!!
The best for us all, always and let´s us all keep exercising, maybe one day we´ll be as fitted as Zuzana. heheheh!! ^^
Hi FlaviaRj,
Did you notice how negative this comment was? Do you really think that this is helping people trying to discourage them? You have no idea how much effort it takes me to be in this kind of shape. My diet and workouts are helping me and I am consistent thats all, and I am not different from other ”mortal” people as you said. If I wouldn’t watch my diet and exercise every day I would not be slim and I would not be muscular. Maybe you are struggling a lot with your own fitness, but believe me – anyone can make a huge change for their body just by being determined and consistent in their diet and exercise. If you going to make comments on this site, than keep them positive. I won’t let anyone to discourage those who are trying to make positive changes to their bodies and in their lives. Not on this site, alright?
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Cau Zuzano,
This exercise is wonderful, I love how you incorporated the leg lift with the sit up. I don’t have a medicine ball at home so I used a 5 lb dumbell instead and it worked really good!
Ohhh.. =(
I´m so sorry, I didn´t mean that.. really!! <=(
I didn´t realized the negative impact of the comment, so sorry here… <=(
I didn´t mean to say that the consistence of the workouts and the diet was something less important than anything, or that you´re not consistent or anything like that, really sorry, you became an inspiration in lots of facts and I mentioned that your will strengh (the mind power that gives us all the persistence to exercise every day and say no to everything that will not lead us to the healthy shape) that leads you to your incredible shape, I meant nothing different that you´re consistent, or that any person can achieve a fit body, sorry if I expressed myself in a doubtive way, really.. I think I expressed wrong, sorry here, very embarassed that my words could discourage anyone.. really..
And never imagine that I could offend anyone, so sorry…REALLY!
Alright FlaviaRJ, I believe you :) help me to encourage people more and I will even forgive you ;) just kidding.
Hi Zuzana,
I’m actually following your exercises and with a good 5 day meal diet plan for the last two months. My muscles are starting to show and I feel really good.
The thing is I’m muslim and we have a holy month called ramadan were we have to fast(without eating or drinking anything) from sunrise till sunset, then we can eat. Now I know that means that I will start gainning fat and losing muscle since my body will be starved the whole day.
The thing is I still want to exercise and atleast maintain what I have been working on for sometime now.
How can I do that while still fasting????????
It would be great of you to give me your opinion!!!!
Regards,
Ahmed
Hi Ahmed,
I really don’t know what kind of advice I can give you. How can you not eat or drink during the whole day?? You can’t do any vigorous workout if you don’t eat or drink either, because you need energy for your training and you can’t be dehydrated. I guess you can do only yoga which means that you will relax all of the muscles in your body and loose muscle tone and even muscle mass during the whole month. The other thing is, it takes longer to get into shape than to get out of shape. I can think of only one thing that I would do if I was Muslim who wants to stay in shape during Ramadan. I would sleep during the day and I would work, eat and exercise during the night. Does it make any sense, or would I break some rules by doing that?
Hi,
I had a baby one year ago and I lost 10 kilos that I have gained during my pregnancy within 2 months. But I did not like the way my body looked and I started to work out daily but using eliptical mashines for hours and although it helped the changes were minimal and i was not happy. 3 months ago I found this site, got some dumbells and started to follow Zuzanas programs, Bodyweight workout, cardio with a skipping rope, 40 minute workout, Rock your body and now Full body blast….changes are dramatic and I can see them every day…..now, I was already skinny so my arms and abbs developed muscle tone very fast, my but and hips are my problem areas so progress there is slower but it has been only 3 months and I will not give up, I know my genetics and I know that it will take more time. But like Zuzana I am trying to work out every day, it is an important part of my day, a time that is only for me, and every night when I put my baby to bed I go to my little home gym and do sth for my body…
Clean eating is also very important, it is a life style, not a diet and I am very happy to see a positive changes in my litlle familys life since I started preparing clean meals.
For all of you who have the will power and a need to change your bodies and your life I am a living proof that Zuzanas routines and advice really work…I just turned 30 today and I never looked or felt better in my life. Thank you Zuzka for motivation and constant inspiration….
HI Luci,
Thank you for sharing your story and inspiring other people to start to take the steps that have brought you such great results. Also thank you for your support and motivating us to keep going with BodyRock.Tv. Letters like this one are the engine that keep us going.
Hi fa2009,
I know FlaviaRJ and in a sense Zuzana answered your underlining questions, but I want to pipe in. Because by saying she was in some sense deceitful you’re also diminishing those who have tried her variations. It isn’t clear what fitness level you’re at or if you have tried Zuzana’s “light exercises”. I’m in reasonable shape (can hold a Plank for more than 2.5 minutes), but find at my levels some of her routines challenging to say the least.
If you find you’re not getting results with the weights or reps she suggests…then up things. Just remember your in fact injuring muscle fiber to increase mass so don’t increase either to a degree you put yourself in the Hospital!
My personal problem right now is fat! If I’m to believe MetLife or BMI I’m 35 to 45 pounds to heavy. But, BMI originally was for general statistics not individuals and neither really take muscle mass into the calculations to make the tables. I think I’m about 15 to 20 pounds overweight right now and I find Zuzana and others an inspiration to removing it and building more muscle!
She is very exceptional and anytime she decides to put pen to paper and write an autobiography I think it would be worth a read!
[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Blast Workout part 5/5 | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]
Anyone who says these routines are “light” is either EXTREMELY fit or not trying hard enough! I’ve done so many of Zuzana’s routines and even those that are meant to be for light, short days, have me breaking a sweat. I am in pretty decent shape and wouldn’t judge these exercises as light. As CL said, if you don’t feel challenged by the reps or weight, then you need to adjust. Ever since I found this website and began implementing Zuzana’s advice/exercises I have seen phenomenal improvement physically and mentally, but I have to be very consistent with my diet and exercises, like everybody else on here! It’s incredible how much a bit of slack can make a difference… so every time I’m feeling weak I pick up a fitness magazine or watch some of the workouts here and I remember that I’m not the only one striving for perfection, as far as that state might be–at least for me! Bottom line, DO the exercises, not just WATCH! You’ll be easily deceived, specially since Zuzana manages to keep a straigth face throughout the workout, which by the way, I’ve found quite helpful for endurance–some type of psychological effect, maybe? Anyway, do the exercises and then you’ll see the sweat dripping, you’ll feel the burn, and you’ll see the changes! (Sorry for the long-ass post)
Thank you Viviana :)
Zuzana,
Could you tell me the brand of and style of training shoe you are using in this ab workout video. Thanks for the encouragement and the excellent exercise illustrations–very helpful
I do appreciate your dedication to helping folks like me stay inspired about fitness.
Hi John Penn, the shoes that I am wearing in this video are Nike Shox :)
Hi Zuzana,
Thanks for sharing another great workout routine! I can’t wait to give this one a go.
I was just wondering what pound medicine ball you are using?
Thanks so much,
Natasha
Hi Natasha, I am using 8lbs medicine ball.
I had another question for you, Zuzana. I think you’re the perfect person to ask! I’ve got some asymmetry when comparing my right & left bicep. It isn’t glaringly obvious, but it is noticable (to me anyway :-D). I’m right handed and that is the side that is bigger. Is there anything I can do to ‘correct’ this? Or is it the case for everyone?
I didn’t know where else to post this question….sorry.
Thanks again,
Natasha
:) Thanks for the advice. You see during the month of Ramadan, is a very spirtual month for muslims, its like a month of meditation for the body and soul. To make the most of ramadan is by being awake during fasting, their is even scientific facts how good it is for the health of the body. You see most muslims when it is time to break their fast they would eat alot of food to make up for the energy they lost and mostly its fried food (not nice)(missunderstood concept of fasting and thats why we can get really chubby).
The thing is I like fasting during the month of ramadan, the time the sunrises will be about 4:30 and sets at about 9:00, the reason is because Ramadan will start in mid August (in UK time).
I thought of ideas to train and consume food.
Ideas for training:
1. train 1 hour before breaking the fast light cardio and once i break it, after 4 hours i do weights
2. only train after breaking my fast with weights
3. train weights before I start my fast in early morning
As for food consuming of course no fried stuff. I thought of only protein diet and vegs, no carbs (would I be totally out of energy, with no carbs?).
What do you think? I trust ur opinion, even if you think my ideas are all wrong, tell me!
Ramadan means alot to me, but now I feel training means alot to me as well!
I would appreatiate your answer.
Thank you
Ahmed
Hi Ahmed,
I really don’t know how would I handle this. I can only think about how would I be in pain from starving whole day :) Yesterday I had busy day and it just happened that I didn’t eat for 4 hours because I didn’t have any backup plan, which means that I have skipped at least 2 meals. I have almost fainted. You should not avoid carbs. Energy from carbohydrates is very important for every organ in your body including your brain and heart. I think I would eat at 9pm, train at 10pm with weights only and then I would eat after my workout and I would have my alarm set for every hour in the night and I would eat just protein. I have read about this bodybuilder who made a huge progress by eating during the night like this. You see, the problem here is that health are 3 things: exercise, diet and rest. If one of those are not in balance, your body suffers. I think that this whole thing about training during Ramadan is very interesting tho, because there must be more people who have the same question as you. I wonder if someone have came up with solution for this. If you find out something let me know and let me know how you are doing during the Ramadan. I will try to find some more information for you.
Hi Zuzana,
Thats great your answer makes sense. I know how it feels like when the body is out food. Imagin I use to be in a christian school and I was 9 years old when I started doing my fasting, I had to do P.E. lessons with no excuses, I had to see people drink when I had to run without water, but when I remmber it now, it feels great :)))).
Yoga is a good choice, but I may come back to do Tai chi, thats really good as well, coz it works out the small muscles, breathing system, joints etc.
Ramadan will be starting on mid august, this year is going to be really interesting, coz i already have a different approach to it, from the health and pyhsic aspect, Thanks to you.
Once I start it I will tell you, I will take my body measurements and see the difference at the end with this new approach. I have to say this is really interesting.
I will search as well for info on this topic, once I find some stuff, that is if I find, I will send you the links.
Thanks for your help, keep on the good knowledge coming :)
Regards
Ahmed
Well, by now I’m sure you’ve figured out a good routine for this. I’m not sure if you will read this or not, but I was going to suggest that maybe you go to a doctor and get their opinion on what would be the best, healthy route to take. But I have to agree with Zuzana, if I were not allowed to eat or drink all day, I would probably be in so much pain lol and also I’d probably faint. I think it’s really cool what you do though and very interesting as well.
Hi Zuzana,
I discovered your wonderful site just 3 days ago while searching for workout videos! I still have to watch them all, and read all the comments and answers before starting a workout. How many!!! I’d like to do all of them (if possible:-), but how? I’m planning to train 4 or 5 days a week, should I perform one of them for a period of time (how long?) and then pass to another one and so on, or can I switch a workout from one day to the other? Is there a sequence to follow? I will probably find the answer somewhere in this site ;), in the meanwhile…thank you for finding the time to answer me, if you can!!;))
Ciao!
Hi Alex,
this is a very common question for all beginners, so I will work on this one and post it in Fitness F.A.Q.’s section. For now, you can start with the 6 week exercise program, that will give you a good foundation and confidence to continue your exercise regimen. Just one thing. On day 5 of this program you suppose to do summer fit circuit workout which is an advanced workout, so for day 5 pick a workout that is more suitable for beginners such as The best 20 minute cardio workout. Day 6 suppose to be a cardio of your choice or active rest like swimming, tennis or just a long walk with your dog. Read carefully all of my advice. You will soon find out that planning your workouts is not complicated at all ;) You just need to get a little bit familiar with the basic rules.
Hey Zuzana,
What’s going on with the pull competition? Where are in the reps now?
Thank you for this routine! I went through the whole circuit twice this morning and it was a great, intense workout.
Hi Kristy,
I am glad that you gave it a try, next time you can do it 3 times ;) How long did it take you to go through twice? I am sure that people who haven’t tried this workout yet, would like to know how long it takes to someone who tried it for the first time.
It took me about 35 minutes to go through the whole routine twice. This Friday my goal is to go through 3 sets in 45 minutes. Thanks again!
Hello. I was wondering if you could suggest any exercises for someone with moderate scoliosis to try and stop the progression/correct it?
I am quite tall and fit due to my work, but the scoliosis is getting worse as I get older.
The crook for me is to the left. My right hip sticks out and my torso looks like it is shifted to the left. It is very tiring.
Any suggestions? Thanks.
Hi Dominic,
I can suggest you to try Pilates. Pilates method is really effective for correcting your posture, but I haven’t any pilates workout on the site at the moment. I will definitely have to do something about it, because I feel like it’s basic. Try to find some classes in your area for now and see how you like it.
Hi!
You asked how long it takes to do a circuit… I did one in the middle of other exercises and it took me about 11 minutes. I didn’t wait between the various lunges, etc and had the dumbbells and the ball right there, so there was pause to get them.
I would be curious to know if that is fast or pretty close to your own time?
Hi CL, it takes me about the same time. When I do two rounds it takes me about 25 minutes.
Hi Zuzana,
thanks a lot for the variation of workouts! They have been an appreciated inspiration for my home exercises when I ran out of ideas for challenging workout routines.
Could you maybe provide a few stretching exercise videos? Just the routine that you would normally add to finish your workout.
Thank you very much in advance & thumbs up for your progress!
Best wishes, Sylvie
[...] This post was Twitted by Annacgolden71 [...]
Hi Zuzana,
I just want to give you my feedback about this workout! I must say, that I tried so far all of your workouts here on your site and so far – this is my favorite! I think I am in a pretty good shape, but this workout is really intense! I feel so great afterwards! Thanks for sharing. :D
First time I was doing it, I have done 2 rounds in 33 minutes, second time I did 3 rounds in 43 minutes, third time I was doing it I did 3 rounds in 38 minutes and fourth time I was doing it I did 3 rounds in 38 minutes! I think this is a nice progress, what do you think? Next time I will be of course trying to beat my last personal record, as always! I love to challenge myself. As you said many times, you are fitter, better looking each day…if you are trying hard day by day, everyday. With workouts and food. I am so happy to find you, your site. You have changed my life in better way! Thank you!
Tina
Ups, sorry, mistake in my last message – fourth times was the score like this: 3 round in 32 minutes. Progression every time I am doing it. Sooo happy!
Tina
I have just found your site last week. You look great. I started lifting weights a couple of years ago, just started really paying attention to my diet. I am 5′3″ and weigh 118 lbs.
I have finally starting loosing the fat from my middle, the result of having kids. Will these excercises get rid of the loose skin and flab from my belly?
[...] Full Body Blast Workout part 5/5 | Fitness Advice, Workout Videos … [...]
How many exercise videos have you done that have required you to wear a microphone? I noticed that your microphone is exposed on the video, but how many have you done in which only the microphone’s transmitter is exposed so that the microphone is hidden?
great routine for surfing fitness!
When I do the sit ups in this workout, my back seems to pop with every sit up, is this normal? I really like your workouts, recipes, and stretches. Thanks!
Hi Zuzanna,
I have the same problem as Adam, I assume that my core is just not strong enough to do this exercise? I tried this workout for the first time after and it was too hard for me to do the sit ups and leg raise with the ball. What kind of modification of that exercise would you suggest for beginners in order to get there one day?
Other than that I love this workout, it was intense but I enjoyed it and felt sooo good after:)
Thank you for your help!
Blessings~ Vicky
Hi Zuzanna Please reply to my query. I have just discovered your site and I am very impressed with it. I would love to have a body like you. I workout in a gym for 2 hours 3 times a week and also will keep active at home. I am not showing any real results. I am 5 foot and weigh 8 stone my goal is to be 7+half stone. I want to loose body fat and gain some muscle like you. I would like to give your programs a try but I am confused of which program do i start and do I do same program on my workout days and how long should I do this program before changing on to another one of yours.