I have put this workout together last week on a busy day when I needed some simple, short, but intensive training. My original plan was to complete 3 rounds of 300 skips with the skipping rope, 20 burpees, and 40 backward lunges with a kick up. When I looked at it on a piece of paper, I was kind of worried that this workout won’t be much of a challenge, that I felt I needed so much that day. I thought to myself, I will give it a try and I can always add an extra round or two if necessary. Two rounds of this workout were enough and it took me 23 minutes to complete it. I was surprised how much this workout challenged me, and I have been really looking forward to sharing it with you. Of course it is different to workout at home by yourself, then in front of someone else (all of you). I was trying way harder in front of the camera, maybe I was even showing off :), but the important thing is that I made a huge jump from 23 minutes to 13 minutes and 39 seconds! Can you beat that? So now that I have broken my personal record with this workout, I will increase the intensity and challenge by adding another round. This workout is for everyone who is able to skip and do push ups, squats, and lunges with proper form. If you are not flexible enough to kick up as high as I do, then just do your best. The important thing is that you are up off of your ass and giving this workout a try ;)
Best,
Zuzana
P.S. If you decide to take on this challenge and try to beat my personal record, please let me know how you did. If you beat me you can brag about it :)
I can’t wait to try this out i think I’ll use it in my schedule of workouts next week yay i can’t wait. Keep up the good work:)
Thank you so much for a such a fast response, I want to know if you can give me a specific routine on working out, such as do weight training 1st, then cardio, for how many minutes, how many times a week.I love your website but I want more specific details, Which routine that you have I should follow, I really like The New Rock Your Body routine, I sweat like crazy but what about cardio and how many times a week should I follow it, can I do it everyday? What about the recovery time? Please help me understand better what exactly I should do. Thank you so much.
HI Suzanna,
I explain everything in the Fitness F.A.Q.’s
1. How do I begin using the workout routines on BodyRock.Tv?
2. How often should I exercise?
There are many questions answered so please make sure that you read it through, because what I wrote there is exactly what I would answer you here.
Hi Zuzka,
I finished this workout an hour ago and it was really hard. I couldn´t catch my breath after the very last lunge, literally :o). By the way, it took me 14 minutes and 36 seconds.So I will try harder next time. I have got a tip for those who cannot skip the rope.I watned to start skipping two years ago, but after 10 minutes of skipping, all bones of my lower body were in terrible pain, no matter if I was skipping on a lawn, road or at home. So I bought a mini trampoline and that´s how I solved it. It´s great, fun and trampoline jumping also has many benefits for you health.I´ve got a great article about it somewhere.
Thanks for all your workouts, recepies and tips. Your site is great!
Niomay
I just did it…i am sweating like crazy. My time is 13:32:45
I did the first round in about 7 minutes and completed the 2nd round in less than 7 minutes. I couldn’t get my breath like you in the video.
Pretty “cool” exercise Zuzana!
Thanks
Theodore from Greece
Hey Zuzana, thankyou sooo much for these great cardio blasts, as you say they look easy when you write them down on a piece of paper to follow, but when you are actually in the middle of doing the second set of burpees and still have lunges to go, I was greatful that it was only for 2 rounds. Keep them coming – you rock.
Zuzana-
I so look forward to your daily post! What an inspiration you are and I am loving the clean eating tips, etc. I have been following your workouts for about 1 month and am really enjoying my time OFF the treadmill ! Thank you for saving me from cardio hell :) Your workouts are way tougher but the challenge of them is fun and motivating !
Keep them coming, and thanks !
Body Rock crew thanks for the great workouts! I have been using your site for about 2 months now and am enjoying the change of pace.
BTW, is there something wrong with this video? For some reason I don’t get the option to play it when I go to the Kick Ass Workout Challenge 1 page. I can read the text but can’t see the video.
thx
johnney
HI Johnnney, check your browser. People who have experienced the same problem with the videos, found out that the problem was in their browser.
What is the name of the time device you are using? Where can I get one?
Thanks for all that you do…your site is awesome! It is one of the reasons that made me decide to change my profession from a Registered Nurse to a Personal Trainer. Who are you certified through? Who do you recommend? Also where are you from originally? Your accent sounds like my friend…she’s from Russia.
Take care!
Hi Alison,
the device I am using is called Gymboss timer and you can get it at http://www.gymboss.com
You can also enter our contest for gymboss and try to win one of those. The contest ends on August 23, 2009. I am certified through ISSA and I can recommend their program to everyone who wants to become a personal trainer. I come from Czech Republic. Thanks for writing me :)
Hi Zuzana, can you explain the way to count the exercises, specially the skipping rope and the backward lunges. The count is for every jump (rigth 1, left 2, rigth 3, left 4,…) or is for every pair (rigth-left 1, rigth-left 2, ..) until you count 300? The same for the lunges is rigth 1, left 2, right 3, left 4, etc or is rigth – left 1, rigth – left 2, etc?
Thanks
Hi Rodrigo,
every jump counts as a rep and it is the same for the lunges.
What city are you in?