Oct 30 2009

Today’s Workout – Friday, October 30, 2009

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.



Dive Bomber Knee Tucks

Dive Bomber Knee Tucks1

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.

Dancing Crab1

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.


Around The Web
  • Ginger Snaps

    I am so confused if I did this one right, again! I did 8 dive bombers, 10 (5 each leg) side lunges, and 12 dancing crab (6 each toe). I did seven rounds and it took me only 12:43! I am sweating a lot! So that’s good!

  • Cynthia

    August 1, 2014

    I completed 6 rounds in 18 mins. After 3 rounds I had to modify the dive bombers.

  • Наташа Козловська

    12.46 for 6 rounds

  • sselcann

    12:46 !! my dive bombers are not perfect but i did the best i can! :P

  • Anonymous

    Hi BodyRockers!!

    I just did this work out and it took me 16 mins 25 sec for 6 rounds! :) Feeling awesome now!

  • Icehouse

    six rounds 9;48. First workout back from a cold. perfect workout to get back in the groove.

  • Danielle Barbie

    I’m so proud of myself!! I finished this workout in UNDER 15min!   14:32 to be exact! I did 8 dive bombers, 10 jump lunges and 12 crab dances!!!

    I’ve done everything from Tae Bo to p90x and nothing has gotten me in better shape in such a short perioud of time as Zuzana’s BodyRock videos!!! I’ve only been BodyRockin’ for 3 weeks now and I can see my abs!!!! this is amazing!!  LOVE BODYROCK!

  • Annebel Wind

    Hi everyone,

    i did just the 5 rounds.. That was enough for me.. i feel my arms… The last dive bombers were harder than the first, but I could do them properly and without shaking. so am proud of myself!  My time was: 15.22 minutes..

  • Bohdanam


  • Jordan

    This is my first workout after Christmas. I completed 6 rounds in 15min 23 seconds. I’m not sure which exercise I hate more; Dive-Bombers or Burpees. By the fifth round I was shaking so I went a little easier and didn’t scoop all the way down. : (

  • Monica

    I still love this workout after almost a year of working out with you. Today I did it in 12min 48sec which is a best for me. Thanks!

  • Maja

    Thank you for this amazing workout Zuzana.

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  • Milena

    I love this workout. I like this combination of exercises. Dive bombers aren’t so perfect in my performance. I have to practise more my arms. In some time I’ll be better :)

    thanks again,

  • Courtney

    Do you have any suggestions for a substitute exercise for the dive bombers? I am not yet strong enough to do them.

  • Stacey

    On June 2, 2010 I completed this workout in 11 minutes 31 seconds

  • Marťaska

    WOW, that was much harder than it looks :)

  • Marťaska

    I can´t wait to do this one tomorrow!!!

  • Karla

    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.

  • Debbie

    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?

  • Kevin

    so r u really looking for someone to take you on? i think i would be a good challenge! what do u say?

  • Maria

    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.

  • http://Whatdoesthismean? Edward

    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.

  • JC in NC

    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!!!!!

  • http://www.dustinsanchez.tumblr.com Dustin Sanchez

    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

  • Tanya

    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!!!

  • Cher

    Hi Zuzana,
    Are you not using the Gymboss timer anymore? The one in this video looks different.??


    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Cher,

      I am using my new ipod nano right now.

  • Kamillzyna

    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.

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  • Daniela

    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

  • http://BodyRock.Tv 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

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      HI Neesy,

      I have ready in the Issa Fitness book and creaky knees are nothing to be concern about unless accompanied by pain.

  • http://BodyRock.Tv Neesy

    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

  • Kali

    Thank you for the new workout Zuzana! :)

  • Robert M.

    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.

  • http://voiceofmanycolours.wordpress.com/ Ani

    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….

  • sarah mushtaq

    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

  • Erika

    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!!!!

  • Min

    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.

  • Liliy

    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

  • Hampton Sailer

    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!!!

  • E.E.

    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. :>

  • marie

    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!


    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      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.

  • http://bodyspace.bodybuilding.com/shapinglight/ Lucka Mantra

    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

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      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.

  • Laura

    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?