It’s so nice to have the workout done for today. I do my workouts before I start my day which I think is the best time. In the morning you are fresh and physical exercise can give you even more energy for the rest of your day. It really makes so much difference for you mood. When we lived in Canada I used to workout in the evenings and I had to push myself twice as hard, because who wants to torture the body after a whole day at work, or at school right? I was so cranky sometimes before my workouts, because all I wanted was to sit down and relax, watch a movie or read my book. It doesn’t really matter what time of the day you do your workout, but if your are already tired when you come home from work, then it will have some impact on your performance.
Today’s workout is made up of 3 exercises that you can see in the pictures below and in the video above. I did 25 Leg Elevated Lunges on each leg, 12 Side Jumps with One Leg Push Ups and 25 reps of the Butt Lift – Toe Touch exercise. My goal was to complete 4 rounds as fast as possible. If you want to see how I did, check out the video ;)
Someone has asked me, when do I repeat the workouts and try to beat my old personal records. That’s a good question. I would like to do as many new workouts as possible to have lots of variations and then I will go back to the old routines and try to beat my old personal records. I am not sure when exactly I will do that, but I will keep you posted as usual. In the meantime, if you are eager to beat your own PR’s – go for it. You can catch up with me later.
Have a great workout guys,
Zuzana.
Leg Elevated Lunges
Put one foot up on a chair behind you. You can either place the top or the ball of your foot on the chair. I personally prefer to pull the ball of my foot up as you can see on the video and in the pictures.
Squat down into a lunge making sure that your knee doesn’t go over your toes. Complete 25 reps and then switch legs.
Side Jump with One Leg Push Up
Start by standing tall with a lots of space to your side. Jump sideways as if you were jumping over a big puddle. For a better understanding of the jump watch the video above.
Squat down and place both hands on the ground in front of you.
Jump with your feet back into a plank. Your whole body is rigid and your hands are directly underneath your shoulders.
Cross your feet and complete one push up. Then jump your feet forward into a squat. Stand up and jump over to the side to repeat the whole exercise. Do 12 reps of Side Jumps and One Leg Push Ups.
Butt Lift – Toe Touch Exercise
Lay on your back and bring your feet up pointing towards the sky. Engage your abs and lift your hips just a few inches off of the mat .
Bring your hips down and now lift your upper back and try touch your toes. This counts as 1 rep. Do 25 reps.
Hi Zuzanna,
I just started your workouts and wow they are great. I really enjoy your diet advise as i think its what holds people back from seeing the results they want to see if we don’t have control of our portions. Also i cant seem to find a interval timer in the stores in Toronto. Did you buy yours on line? or do you know of any big box stores to buy it from? Thx
Hi Frederick.
I found that interval timer on internet.
it is not as conviniant as a real one, but it make the job for me :)
http://www.speedbagforum.com/timer
if you work out at home near you computer, of with your laptop not to far..
Philippe
[...] the pictures and descriptions for this workout here, and if you don’t have your Gymboss Interval Timer yet, then you should seriously consider [...]
Thank you so much for your great site, information, and instruction. I just discovered it yesterday. I really look forward to trying some of your workouts to complement my rowing workouts, since someone recently stole my bike.
Hugs to you.
Hey there! I LOVE your site, I’m so glad I came across it!(thanks to YouTube *g*) I have a question about those elevated lunges…when I did them, by the end of the set I was feeling much more in my elevated leg than the one I was lunging on. Is this supposed to happen or am I doing something wrong?
Thanks for putting all this up, you’re a big help to a LOT of people :)
I agree, I felt it in the elevated leg much more
Niki if you lean your upper body just a little bit forward in the lunge (like in the photo) you will feel it in the forward leg more. Also this will prevent you from over flexing your back.
Oh good, I’m not the only one. I thought I was doing something wrong. :)
Thank you for the suggestion Mary! Jessie and Charlie, glad it wasn’t just me, lol!
Oh my god…. This routine is so hard… I started today doing it and… I can’t even do the first 25 repetitions of lunge elevation….
Do you have anything easier than the frydays intense challenge??
Thank you!
I would recommend lowering the reps to your level…maybe half or just do it slower. Your speed will increase as you get stronger. Cheers
[...] intense workout from Zuzana. I found the lunges to be a bit hard on the old knees but I got through the workout anyway. This [...]
Are the “Fiber one” granola bars w/chocolate chips in them excluded in the no sugar challenge? I was eating one the other night and my husband told me that I was cheating! What do you think?
Bethany
cheat!
I just found this site last night and spent a few hours going through it. I decided to do the 30 day challenge starting today, OMG, I did’t realize how hard the it would be. I seriously felt like my limbs were going to fall off! I pushed through and finished, so proud of myself! I’m turning 30 this year and by no means in shape but I’m going to stick with it. I want to start my 30′s in shape so I’m going to push for some serious results.
That was extremely intense. What a way to start off my round of workouts ! But I’m really glad I came upon your website, since I’ve been wanting to lose weight, but haven’t really had any motivation. My utter envy of those sculpted abs of yours is motivation enough ! I want ‘em too !
And I’m also going along with your no-sugar diet for a month, I’ve been eating too much junk food. It’s good that looking as good as you can be healthy, instead of crash diets and starving yourself to be thin, not fit. Of course it’s a bit hellish, but hey, no pain, no gain, right ?
Thanks so much !
Hey Zuzana,
My room mate and I are doing your daily workouts and doing a month of your “Eating” right and doing two of your workouts a day (one in the morning and one at night) We were both wondering if you had any tips on food choices. Eating at a University is hard especially what we should stay away from in terms of food. We weighed in what the school has to offer and a whole wheat turkey sandwich with lettuce is the best we could get with an apple or banana. Is there any tips or suggestions?
Also we love body rock. We just discovered it and we are confident in your program and excited to work hard for it.
Thank you
Hi guys – I remember what my old caff had for us to eat – everything was deep fried or highly processed or both. It might be really hard, but just do your best to avoid as much of that stuff as possible. Stick with as much fruit and veggies as possible. Anyone have any ideas or suggestions to help out the girls?
Hi girls and Freddy,
I’m in my last year at a university in Ohio, and I’ve actually lost 30 lbs, not gained the “freshman fifteen,” since I started school. I only lived on campus for one year, but I always made sure to eat as healthy as possible. Make sure you have lots of salads, and load them with veggies and good sources of protein, like chickpeas and grilled chicken. If you ask a server in the cafeteria, they are normally making grilled chicken for some dish, so you may be able to just buy the chicken and slice it up. Also, no creamy dressing, even if it is low-fat.
You can also have veggie-loaded grilled chicken sandwiches and remove the bun or at least half of it. Eat healthy wraps, carrots and hummus and try to find fish on campus. Of course, no fried fish, but grilled or even smoked even though that tends to add more sodium.
MOST IMPORTANTLY: no alcohol. This is hardest for most college kids, but believe me, it is worth it when on the beach, all of your friends have beer bellies and yours is slim and toned!!!
Good luck!!!
I cook all of my own food and rarely eat out. I also go to school so I am busy but once a week I bake chicken breast, cook ground turkey meat with taco seasoning, poach salmon, steam brown rice, and steam an assortment of veggies (my current favorites are zucchini, red bell peppers, cauliflower, and carrots). When I leave for a day of school I put together combinations of these foods in one-meal size tupperwares. I also use nonfat yogurt with seasonings (fresh chopped onion and garlic or dill and lemon pepper are a couple of good ones) as a topping for more flavor. Raw nuts also go good in the mix.
The cooking once a week takes me a couple of hours, but it’s cheaper and healthier than buying pre-made packaged food. Also, think of it as an investment in a hot body you can show off during spring break!
Zuzana hi!
What workout shoes do you wear, and where do you shop for your workout clothes? I love your workout shoes, and I dig the fashions you wear for your workouts, Zuzana!
Hello Zuzana:O)I want to do this workout on wednesday, please tell me if i shall warm up before? is it ok to bike for 10 minutes before and after training as warmer up and letting muscles relax? I Recently got some back problems and i shall not do intensive sport so i will try to take it easy..
You are such a nice inspiration for every girl
Buffff!!! This is harder than it looks!! I’ve just been able to do 3 rounds in 25’50 minutes… =(
But the good thing is that I can do the one leg push ups!!! =D
Thanks for your blog Zuzana, I’ve been following your workouts for 2 weeks now and it’s unbelievable how fast I’m improving. I’m so happy!!
Debbie L.
Hi guys just done my first set of 4 rounds as i read it wrong and thought it was 3 Ooopppsss. I find this really hard to do but really enjoy doing it and have just done my first 4 rounds in 11 mins 17 secs :0) happy lady today .
Your work outs are fab!!!
Linzi xx
Hi Zuzana,
I just recently discovered your site and I love it! I noticed that you have a couple of workouts for absolute beginners, but nothing for intermediate. I am not a beginner, but the newer workouts are too much for me right now. I think these older workouts are perfect for those of us at an intermediate level. I would love to see them grouped together that way on your site so that they are easier to access.
Thank you for all of the great workouts, advice and inspiration. I am so glad I found this site!! :-)
I did this workout yesterday. I completed only 1 round and stopped after 8 push-ups in the second round. It took me 7 minutes and 48 seconds. I probably should have taken it as a rest day, but at least I tried. I was just too exhausted to even talk myself through it.
Hi,
This is really a great site. Your are very inspiring.
Do you change exercise everyday or you use the same exercise for a period (say weekly, two weeks or month)?
By the way as i watch the video, i have problem remembering the types and how many reps should i do. Could you show in the video the exercise name, how many reps and round each?
Thanks this is really a great site.
I stumbled across your site last night and I now think I’m addicted :) thank you Zuzana!
Hey Zuzana,
We r a married couple of 14yrs and we just found ur site via your video on youtube. My wife is concerned with doing the one leg push up as she is unable to do push ups. Do u hav any suggestions for us that wud help her? She really fusses about her weight and we r looking to be able to workout together with something we can both do. Any help or advice wud be appreciated. Also what is the best type of diet that is a real fat burner? Please get back to us as soon as you can. Thank you.
Sincerely,
Fred n Michele
Phoenix, AZ USA
In Addition to last message, Please Zuzana send me an email response as we r not able to surf the web that much as we hav 3 children whom require alot of our attention. Thank you and Blessed Be!