I set the goal at the beginning of this workout that I would complete 5 rounds. The first round was already intense, and it took me about 8 minutes, at which point I realized that 3 rounds was going to be enough. I could have dragged my ass for 5 rounds, but then the intensity would have decreased. I prefer to keep my workouts short but very intense. If you want to go for 3 or 5 rounds it’s up to you. Do whatever feels good. Not everyone likes high intensity workouts and if thats the case with you, make your session longer in order to get something out of it. I hope that you will enjoy today’s workout and if you are following my exercise program then tomorrow is a day of active rest. I am not sure yet what we are going to do, but I will keep you posted.
Best,
Zuzana.
Rolling Jump Tuck
Start by standing in front of your exercise mat with your feet hip width apart. Squat down with your arms along your sides and your hands close the exercise mat.
Place your hand and your butt on the mat first and then roll back vertebrae by vertebrae.
Using your arms for support, engage your abs and lift your hips up as high as you can. Don’t roll onto your neck. Your legs are straight and toes pointed.
Roll your spine vertebrae by vertebrae back down onto the mat and use momentum to get in a squat position.
Push off of your feet and jump up bringing your knees towards your chest. Land softly on the balls of your feet. This counts as one rep. I did 12 reps per round.
Oblique V-Ups
Lay on your side and place the bottom arm along your body on the exercise mat for support. The other arm is behind your head with your elbow pointing towards the sky. Your knees are together and slightly bent.
Contract your abs and lift your legs and your upper body off of the mat simultaneously. Try to reach with your elbow towards your knees. You should feel this in your obliques. Return to the starting position. This counts as 1 rep. I did 25 reps on each side.
Jump Lunges
Place both hands behind your head and get down into a lunge. Keep your chest up, back straight, shoulders down and back. Make sure that your knee doesn’t reach over your toes.
Push off of your feet and jump up, switching legs in midair.
Land softly on the balls of your feet in the lunge position and repeat for 20 reps.
One Leg Bridge To Crunch
Lay on your back with one leg on the floor and the other extended. Your arms are along your sides.
Squeeze your glutes and lift your hips up keeping one leg in the air and extended.
Bring your hips down on the mat, engage your abs pressing your lower back into the mat and lift your upper body towards the extended leg. This counts as 1 rep. I did 20 reps on each leg.
Dear Zuzana,
I’m trying to gain muscle weight. I see a lot of women are doing these exercises to lose weight. Can you tell me should i do differently this exercises?
btw buildings and the view are amazing!!
hi i love your workouts you are really tough iwant to ask you something i havent got many space in my house so i cant use rope the results are the same if i jump with my both legs?
my english sorry not good
please send more workouts
bye see you soon
Hi Katia,
Put a pile of books or something similar on the ground and then jump and do toe taps on the top of this elevated surface. Keep pace and develop a rhythm with your jumps. This is a perfectly good substitute for skipping.
hi suzana
thanks for the tips
iam 37 years old 1.78 69 kg i have a kid and i am trying to be 65 kg iwas 65 before pregnancy itook 32 kg i am ok now but the firth was in surgery and my belly is not perfect not awfuls but not like you or how i had it before
my diet is ok im trying not to eat sweets and i can manage it salt and all the bad things you know
i am exercising for 12 years aerobic all the stuff power yoga
i have stopped pyoga 1 year and i train in my house doing skipping, weight lifting for 1h 2 times a week do you think its ok for my goal?
please i need you!!
thanks a lot
HI Katia,
you will reach your goal faster if you will do your strength training 5 times a week for 20 minutes a day instead of doing long sessions twice a week. If you start to follow my daily workouts, you will notice great results very soon.
i forgot smt suzana
i do jumping in one loge without a single problem for some min i guess i had ballet lessons last year but my teacher gone
the only think that i am not sure isthe question i made you in my last message
please contact with me
thank you
hi again
how are you today? i hope iam not makes you tired but i want to ask you smt
before pregnancy iwas 64kg and 1,78 cm as i have told you now i am 69kg 1,78 cm do which kg you think for mw is better for me? i must say to you that in the pas 64 kg i was like anorexic to tell you the truth my mirror says thts iam ok but i hate my belly i have no breast and as you can imagine my belly looks bigger than it is
i ll try to change my sessions as you told me
thanks for the advice
see you with new excercises
bye
zuzana,what do u do if u want to get rid of fat on ur neck? haha another stupid question,oh well i would really like to kno cuz thts a problem area for me.
please return with an answer,and thank u so much:)
.d.
i have a question. what do you do for “active rest”?
This workout rocks. Energizing without being too tiring. 22:31:14. Thanks so much for all these fabulous routines. I look forward to them every single day.
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