Today’s workout is very similar to one of my previous Daily Workouts from October 19. I didn’t actually do the workout, because I had the problem with my tooth, so you had only the pictures with descriptions to look at. Most of you were writing me about my wisdom tooth instead of the workout and how you did :) I really appreciate your support and nice comments, but guys, you have to stay focused. Did you write into your exercise journal how many total rounds and reps you manage to complete during the 15 minutes? I hope you did and I wish you would let me know, so that I can try to compete with you. I need your feedback so that I can kick my own but ;) Today I am doing the V – Crunches with a slight variation and an exercise called The Snowboarder. The workout takes only 15 minutes and you do 15 reps of each exercise back and forth. Your goal is to complete as many rounds as your can. What counts at the end is the total number of reps, because it is possible that you might not be able to complete all of the 15 reps towards the end of the workout. The great news about today’s workout is that it is just 15 minutes long and then you are done for the rest of the day. You will burn calories, boost your metabolism and have plenty of time to do other things. Don’t get me wrong, I love working out and keeping myself in shape, but I have life too and I like to be active in many different ways. Spending too much time with plain workouts is such a waste. Time is the most precious thing we have right after our health. Which reminds me that I should point out 3 important things. Warm up before this or any other workout, focus on proper form during each exercise, and do a light stretch after your workout. Spend 10 minutes with your stretching after the workout. Hold each stretch for about 20 seconds and repeat 2 or 3 times. You can incorporate some dynamic stretching as well.
Have a great workout today,
Zuzana.
The Snowboarder
Stand with your feet little bit wider then hip width apart and squat down like you are standing on a snowboard. Touch the ground with your front hand. Notice that my feet are not in a straight line. Your knees shouldn’t reach over your toes. Keep your back straight and chest up.
Jump up and turn around so that you face the opposite direction. The leg that was in front is now the back leg. Touch the ground in front of your front foot as soon as you land. Land softly – on the balls of your feet. This counts as 1 rep. Complete 15 reps.
V – Crunch
Sit on your mat in the V position with your legs extended and off of the ground. Your arms are open. This exercise requires a lot of core strength so make sure that you are tensing your muscles in the core area.
Bring your knees towards your chest and give them hug with your arms. This counts as one rep. Complete 15 reps.
Thanks Frederick, I think you may be right. I’ve been checked out by my doctor, with no major health issues, looks like I did push it a little too hard, never had that happen before, I alway workout 1st thing in the morning on a empty stomach. I love intense workouts, but I think I will as you said “back the intensity level” :-)
Hi Zuzana
I wanted to add one note, I did have my Doctor look at your website to see what he thought about you workouts for me he thought it would be fine. He actually told me to go for it !!! and thought it was great that I was working out 5-6 days per week
Zuzana I was only able to do 9 rounds :/ I was really pulled down by the V-crunches. But I tried to keep proper form.
Hey Zuzana,
I am starting to watch some of your videos (which I think are amazing and very helpful) but I was wondering if you would give me any advise on any exercises that can make me grow. I have heard they are some, but I haven’t seen any, so if you have any advise please message me or do a video tutorial. I would be forever grateful!
Thank you- Elena
Hi Zuzana,
Reading your blurb about this exercise here – I was reminded of one of the requests I made earlier – would it be possible for you guys to post a good stretching routine.
I did the workout today again and managed 12 rounds!! I’m HAPPY!
Good job Angeline! :)
Hi Zuzana and Frederick! :)
I just want to start out by saying THANK YOU for such an amazing site. I discovered BodyRock.Tv two days ago, and I was blown away. Today I did my first workout. Maybe I should’ve started with the beginner workouts, but since I was so inspired, I wanted to push myself and jump right in. I started with this one, and I was able to complete 9 rounds, although I know my form was shaky throughout, ha! I’ll focus on form more next time, but today I just wanted to make it through one of your workouts, and I’m so glad I did. I feel energized (although I was DYING at the end, ha!), instead of drained like I usually do after long workouts, and I’m so excited for tomorrow! I am currently VERY much out of shape (my body fat percentage is 37%… YIKES!), but I know if I continue following along with your excellent workouts and diet advice, I will be healthy and fit in no time! :)
Thank you both again for inspiring me to FINALLY get on the road to true health and physical well-being.
In gratitude,
Sarah
Hi Zuzana,
I’ve been doing your workouts for a while but this is the first time I’m leaving a meassage. I did 14 rounds and my legs are shaking. In addition to the notes you wrote, for part one I concentrated on exploding off the ground and making sure by body was really turned to the side. For part two I concentrated on keeping my legs together. I did find it very hard to open my arms (especially towards the later rounds) – I had to keep them straight in front of me so I hope to get stronger to be able to do the form you did.
Great job with your 16 rounds. One day I will beat your challenge! =)
Nilds
Hi Zuzana!
Im a fitness instructor, and would like to discuss with you about your training methods. If you dont mind please contact with me to my Email. Im from Estonia. all the best. Pep
Hello!
I just find you from Youtube and I liked your exercise moves with your body weight. I hope I can get enough motivation to continue training. You are a big help for that =) I started with this train and it was really hard. I hope I can play floorball later in the evening =)) I am waiting for the next exercise. Now I am going to sauna.
See you.
Markus
I love this top, where did you get it, I tried looking for these styles online but there was none, is it like a swimsuit, or a trasinig bra?
Hi Elina – we made this post a while back on where we get a lot of our fitness clothing:
http://www.bodyrock.tv/2009/07/24/crazy-for-lululemon-pants-yeah-those-ones-that-make-your-butt-look-amazing/
Zuzana! Zuzana! Zuzana!
I hate you and I love you! I hated you the last 4 minutes of this workout…but then when it was over, I love you once again! :-) & actually I even loved it when I was hating it.
I did 15 rounds BARELY. I believe my form was not up to par the last 2 rounds. I will try to get 16 the next time.
Thanks for another great workout.
Natasha
I got 5 rounds in, which I felt good about since this is my first official workout in many many months. It feels like a good kickstart to get back in the daily habit.
20 rounds…..that is impossible, I must be doing it wrong. May be not good form.
But its killer no matter what.
thanks
now I can go catch my breath
Ahoj Zuzano,
I have just two technical questions:
- what stop watch/timer do you use? the one that beeps and looks like a pager with a belt clip. seems like it is programmable?
- what video camera and still camera do you use for your production? this is less fitness oriented question, just curious as the images are very high quality :-)
Thank you so much for your efforts, you have an addicted follower!
Cheers,
Marcin
Hi Marcin,
I will jump in here and answer you. We time our exercises with either a gymboss or more recently using either our ipod nano or ipod touch depending on which one is charged at the moment.
We shoot the videos on the Cannon VIXIA HF200, and Cannon HF10. For the stills we use a Nikon D5000.
ZUZANA!!! I managed 14 rounds today and the V crunch ups I did were in much better form! I’m elated!
Good job Angeline, soon the v crunch won’t feel like a challenge for you anymore.
oh man!!! for the snowboard jumps are two jumps on each side counted as one rep??? PLZ let me know
Ally,
one jump = one rep for the snowboarder
aaah Zuzana thanks for the respond. that explains why i was dying after 30 jumps each time… i pushed through though … and it felt amazing :) I’ll try the workout again with the proper count :)
Another good quickie! I did 16 rounds…good one for thighs…feel the burn oh yeah!!! Love it..keep em comin!!
Zuzana thank you very much for this exercises. I feel great… exhausted but great. I´m trying to follow you everyday, sometimes its hard to be constant.. but There´s the key… i Think Constance…
Have a great week.
You´re amazing
Thank you again
zuzana, you are really insperational.
im going to do some of your work outs soon and im really looking forward to it :)
how are you so determinded?
because im always on & off on my excersings and eating healthy.
your a real role model.
looking forward to watching more of your videos.
Hi!
I just tried this workout and could only get 9 pitiful sets in. I am an avid runner and this kicked my tail!! I am going to start your daily workouts from now on. You are such a great motivator.
Love this site! Very-very inspirational! And nice to watch :)
Keep on!
Nice to see Malta, I have some nice memories…
Greetings,
Peter
Hello Zuzana,
I’m new to this website “BodyRock”, seeing your performance is just amazing. What advise do you have for someone that’s just starting your execrise. I have some execrise under by belt but nothing like yours. I find you fresh and exciting. Also, can you advise me on flattening my stomach through execrise or diet.
Thank you!
hey zuzana
can u please make it so tht u can watch ur videos and go to ur website on the phone. cuz it would be easier for me to watch videos on my phone than to go online
thanks a lot!!!
17 rounds one 14:53, but I was too exhausted to do more. Btw great workout! greetz!
i was only able to do 8 rounds – love you zuzana…pls keep up the great workouts and i love when you use the jumprope in ya videos.
you and frederick are so cute..what’s the secret to a happy relationship?
lena you can get the lululemon sports bras on ebay.com =) that’s where i got mine
Hey, I love your site! thank you for sharing. On the 15min extreme workout I added dive bomer push ups because I wanted to get in some arms and I did 30 rep instead of 15 on the v sit ups so I was only able to get in 6 rounds in 15min but it was still very hard.
hi)) I was pushing myself like a crazy rabbit and completed 23 rounds)) Yohoo!
Hello Zuzana, I love your website. As a new personal trainer i love getting new workout ideas and some that i do already but havent put them in a workout like you have. I think your a great teacher and im learning alot from you. Im a huge fan of yours and enjoy killing myself doing your workouts, Thank you so much, Justin
Hey,
I went back and did this workout again and almost completed 17 rounds i got cut off at 3 v sit ups
Tried this one again in the hopes it would be easier! Did the same 16 rounds but my form was much better. That is, tried not to crack the floorboards when landing the snowboarder and stayed in full V in the tucks, legs off floor at all times:)) Near the end I couldn’t decide which one I was dreading worse!! Been missing your daily posts while you take a Christmas break…it means I have 2 decisions to make: whether to do anything at all, and if so, which one to choose. They are all so good!
Ahoj Zuzko:) V ČR se profláklo, žýe jsi od nás, tak ti alespoň můžu normoš napsat:)
Zrovna tohle 15ti minutový cvičení je fakt extrémní a já se otevřeně přiznávám, že to prostě nedám ani náhodou:)
To cvičení vymýšlíš sama?
This one really left my legs screaming!!! I completed 15 rounds plus 4 jumps. I tried on some lululemon pants this week, but I’m having a hard time justifying the price since no one is filming my workouts! :)
Hi Laura,
send us your picture in your pants and I will post it on the site, so that you can show them of :)
Ouch I tried this one on my roof top which slopes a little.
not recommended. I did 14 rounds. I had tried this one before and it really kicked my butt, so I am seeing improvements.