I really had a lot of fun with this workout, and I completed it in under 15 minutes. I was planning on doing just 5 rounds, but at the end of round 5 I still had enough reserves to push through and complete a bonus 6th round. It can be hard to push yourself to start your workout, but once I am in the flow of the routine all the resistance melts and my mind just clears of everything. I really wanted to do another round even tho I was already tired. I still hadn’t reach my limit which is good. Notice that I am keeping track of my workouts in my exercise log and it is a really easy thing to do and you will find it very helpful. I will come back to some of these workouts in a month or two to try to beat the old personal record. I hope you will enjoy the workout. Check the photos below for proper form and number of reps for each exercise.
Best,
Zuzana.
Dive Bomber Knee Tucks
This is the starting position. Keep your shoulders away from your ears, abs tight and try to lock your knees.
Bent your elbows and bring your chest towards the ground keeping your hips up.
Drive your chest forward and up while bringing your stomach and hips down. Lock your elbows and don’t shrug your shoulders.
Bring your hips up to the starting position and bring your knee towards the opposite elbow, then switch legs. Keep your abs tight. This counts as one rep. I did 8 reps of the Dive Bomber Knee Tucks per round.
Start by standing with your feet hip width apart and knees slightly bent. Get ready for a jump.
Push off of your feet and jump to the side. Land softly on the balls of your feet.
Lunge to the side in the direction to where you jumped from. This counts as 1 rep. I did 10 reps total.
This is the starting position. Keep your feet and knees about hip width apart and your elbows locked.
Drive your hips up to get them parallel to the ground. Lift one leg and the opposite arm at the same time. Engage your glutes and your abs. I did 12 reps total switching the sides.
Zuzana,
What type of snacks/meals are good for on-the-go? Moreover, if you had to pack yourself a healthy lunch what would it be?
Ahoj Zuzano!
I was wondering, should I be doing a warm up before this workout and some stretching after?
Thank you so much for continuing to motivate me to be a strong and determined person. Your workouts are really helping me to develop my focus and stamina :)
With love, Lucka
Hi Lucka,
it is good to warm up before your workout actively or passively to make sure that you body is fully awake. Light stretching after your workout should be something you do automatically. You can put together short stretching routine that you can do after each workout.
zuzana
mann ur strong!! i feel like i am having trouble keeping my balance while doing these workouts, am i doing them the wrong way?
and how long have u been this fit and this healthy cuz u look like uve been doing this all ur life!
marie
Hi Marie,
these workouts will improve your balance and core strength. It just takes some practice, but not too much ;) If you are loosing your balance then take it slow and always focus on your proper form. As soon as you can do each exercise with a good form, you can increase the pace.
hi Z! welcome back to our fitness world!! :) I have a question Z. Have you ever taken a look at the P90X workout program? If so, what do you think of the variations? Is it something you would do? (if it weren’t for the length of time) I ask this because some of the things that it mentions make it sound like women can become a little bulkier than expected. It talks about aiming for about 12-14 reps of weight exercises for females,and then upping the weights and doing less reps. I know that you’ve kindly taught us about not being afraid of bulking up, and that it’s a product of too much food, etc. But, looking at P90X, do you have any insight or even suggestions about it, since you have more background in experience and the science of it? Just because from what I read it sounds like certain methods give you bulkier muscles. And your muscles are so perfect, I’m sure most of us girls want them. Thank you!! this one looks fun, i’ll try it today. :>
Hi Zuzana & Fredrick,
Do you have a Fan page for Facebook? This would be different from a personal page, you don’t want to share you list of personal friend with the world, but a fan page would provide links to bodyrock.tv, and allow your Fan club to be listed on many many people’s FB pages, and help spread the word!!!
hi ive seen lots of your videos and theyve helped me thank you and could you please do a flexing video to show all your hard work thanks
I don’t know how you make those dive bombers look so easy. They’re murder on my shoulders.
I recall that you dislike supplements, but do you at least take a multivitamin? I’ve always wondered if they’re really necessary.
Wow, I am so ready to try this one. It looks challenging but that is exactly why I need. A few months ago all I did was the same boring routing at the gym, and I would run on the treadmill for the same number of minute and the same all boring pace and I thought I was getting “fit”. Anyway somehow looking the web for interesting things to do, I stumbled on your website and since then I haven´t been on the treadmill for 2 months and I am getting great results. Keep up girl!!!!
hi zuzana,cn u plz post pics of DEAD LIFTS and SUMO DEADLIFTS frm side and back like the pics u r posting these days coz im unable to follow proper form… please help
I am just recovering from an illness myself and it is nice to find these shorter, yet still challenging workouts. I feel better even if I can only make it through one round. It’s hard being cooped up and inactive….
I never realized how challenging body weight only exercises were. Normally I try to take one or two pieces of training equipment when I travel, but now I can see that it is not necessary. I have collected a great assortment of exercises for the road thanks to your videos.
Thank you for the new workout Zuzana! :)
I love your workouts and am trying to keep up! You’re very motivational :0) Any idea when youll be starting the second round of all this? To beat your previous entries in your exercise journal? By the way, can you show us a little bit of how you put ur journal together? You make all this look incredibly easy and I love how youre keeping all of us motivated. Thank you so much! – Neesy
Forgot to ask – what exercise do you recommend for any creaky knees? I have a good friend and have told her about this site. Is there anything in particular that you would/could/ or have recommended? (fyi: shes not experiencing any pain in her knees). Thank you
HI Neesy,
I have ready in the Issa Fitness book and creaky knees are nothing to be concern about unless accompanied by pain.
Hi Zuzana,
i am amazed!! You are so full of new ideas to combine good old exercises! I am so thankful for all of this impressions!!
i am workouting for about 6 years, i am still enjoing it, but i never thought that there are so many variations that i not knew!! You give me so much motivation and fun!! i love it!
Thank you an please go on!!
Best wishes
Daniela
[...] This post was mentioned on Twitter by David Williams, Tom Haddenfield. Tom Haddenfield said: Today's Workout – Friday, October 30, 2009 | Fitness Advice …: I really had a lot of fun with this workou.. http://bit.ly/ZLtW5 [...]
i did 5 rounds in 25 minutes — i think i did 10 – 12 reps on the dive bombers unconsiously which slowed me down a bit — i loved the side jump lunges i could & might just do 50.
Kamillzyna
Hi Zuzana,
Are you not using the Gymboss timer anymore? The one in this video looks different.??
Thanks,
Cher
Hi Cher,
I am using my new ipod nano right now.
hey, im glad your feeling better. a sore tooth is no good! I was wondering, is there any way to make my hips appear wider? i have small frame and it looks as if my hips go in. thanks so much!!!
nice workout, i’m going to let one of my clients have at it, don’t think she’ll make the bonus round though…at least not on the first try
Hey, Zuzana!
It took me 13:36 asskicked minutes to get thru all five sets! I can’t say I’m walking around with my chest all puffed out & proud, but I’m not defeated either….I’ll be hitting it again soon to work down my time.
Again, many thanks to you and Fredreick for all your hard work coming up with these routines! Please keep ‘em coming :). You two are THE BEST!!!!!
Holy smokers Zuzana Light, yer kickin’ ass ! Keep it up . Your the next big thing. I can see it!
How about mixing up the kgs on the clubbells ? Showing work with light and heavier clubs.
peace out.
Hey, Im 20 yrs old and im really out of shape. seein your videos really modivate me to work out. What is the best time to work out or it could be any time of the day? What are the excersise to flatten the belly. You are great love your videos.
Thanx
so r u really looking for someone to take you on? i think i would be a good challenge! what do u say?
I did this workout Thursday, Nov 5th. I really like doing the dive bomber knee tuck. I am not sure if I really did it correctly because my deltoids and trapezius might be sprained. In the beginning I thought it was just a muscle sore but it wasn’t because now it hurts when shrug my shoulders. Do you have any thoughts in what I need to do to heel the sprain quickly?
OK. so i have just recently had a baby two months ago. i can barely do 5 normal push ups and i have tried to follow your workouts because that is what i was used to doing before baby. but now its extremely hard. what do you recommend for beginner workout routines to help ease myself back into shape.
I can´t wait to do this one tomorrow!!!
WOW, that was much harder than it looks :)
On June 2, 2010 I completed this workout in 11 minutes 31 seconds
Do you have any suggestions for a substitute exercise for the dive bombers? I am not yet strong enough to do them.