Hi Everyone,
Today’s workout was awesome! Very intense, but also quite long. It took me exactly 35 minutes and 55 seconds. It might sound strange, but I was actually enjoying the pain from the burn. Now I feel that I really deserve the active rest tomorrow. So what was this workout all about? I did 10 different exercises and 50 reps for each of them. It is a time challenge so try to be moving through the exercises without taking any long breaks. What slowed me down were the push ups and although I started with regular push ups – I had to switch to the easier variations. The turkish get ups are also quite brutal and took me the most amount of time.
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I am very sorry that I don’t have any pictures for you today. It is Cali’s fault – she wouldn’t let me do a single picture.
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I hope that you will get the idea about the exercises from the video alone.
Five Hundred Workout
- Prisoner Squats – 50 reps
- Sit Ups – 50 reps
- Backward/Forward Lunge – 25 on each leg (one time back and forward counts and 1 rep)
- Push Ups – 50 reps
- Reptile (Plank Knee to Elbow) – 50 reps switching the legs
- Turkish Get Up – 50 reps
- Side V – Crunch – 25 reps on each side
- Split Push Ups – 50 reps total
- Jump Forward and Two Jumps Back – 50 reps total
- Reversed Plank Knee Tucks – 50 reps total
I hope that you will enjoy this workout as much as I did and that you will let me know how fast you completed it.
My best,
Zuzana.
[...] easier variations. The turkish get ups are also quite brutal and took me the most amount of time. Read more AKPC_IDS += "1677,";Popularity: unranked [...]
awsome workout, really needed this !! thnx
dear zuzana
i hope find my body like your
Hei,Zuzana
wir finden dein training super.
und wir werden dran bleiben
mit freundlichen grüßen aus deutschland
Astrid & Daniel
Hallo Daniel and Astrid,
danke fur deine.. message. Ich spreche nicht deutsch.. unfortunately :) Merry Christmas!
Holy cow! This was really difficult for me! I completed everything in 39:31 but I only ended up doing 30 Turkish get-ups, so we could probably just add ten minutes to my time ;-) I really feel like I am starting to improve though! I could do a lot more reps in a row of every exercise than I could have done when I first started!
You two totally rock!
M
thanks Z and F…
This was really really hot and painful…. its damned cold here in India , and I was the ONLY person in teh gym who managed to sweat right through my T shirt AND sweatshirt :D
PS : I have a minor question, ppl here ask me to help them do the same exercises. Normally I would give them the link to here, but most dont use a computer very often, and would not be able to understand the website…. Can I cite you for the workouts and then tell them how to do it? I would feel uncomfortable saying no to them or stealing your ideas without saying where I got them…
WOW! No wonder you’re in such good shape!
It took me 40 mins, I had to break down a lot of the stuff into 5 sets of ten otherwise I was going to die. I can’t do 50 push ups in a row!
Great work, I got a fab cardio workout in half my usual gym time, and all in the comfort of my kitchen!
Taylor
I did a new version on the 500 reps workout today. I’ll call it the 500 reps sequel!
1. 50 step ups on right leg
2. 50 step ups on the left leg
3. 50 push ups
4. 50 pelvic thrusts (man these burn my buns!)
5. 50 reverse crunches with toe tap to floor
6. 50 jump lunges
7. 50 tricep dips on chair with alternating leg extentions, my arms were shaking by the end of these!
8. 50 bicycle crunches
9. 50 squat with alternating front kicks
10. 50 surrenders, I started with a 5 lb weight in each hand but soon had to drop the weights and just keep my hands in the air
I finished this work out in 24 minutes and 27 seconds. It was a great work out, you should give it a try and tell me what you think!
Have a great day,
Heather
Hey, I would love to try your workout. Could you please clarify what “pelvic thrusts” are, as well as “surrenders”
Thanks
Pelvic Thrust- lay on your back with your feet(heels) up on a chair, legs at 90 degrees, lift up your bottom as high as you can go and squeeze your butt then lower back to the ground, that is 1 rep
Surrenders- start with your legs hip width apart holding a 5 pounds weight in each hand, bend your right leg until your knee is on the floor and follow with your left leg, now you are in a kneeling position (both knees on the ground), rise up with your right leg and follow with your left leg until you are in the standing position again that is one rep, now lower down to your left knee and follow with the right, and then stand up with the left knee and then the right, keep alternating legs, it sounds confusing but just do it and you will see what I mean, the weights stay over your head the entire time, I couldn’t do it with the weights for too long, I ended up just putting my arms over my head.
Reverse Crunch with Toe Tap- lay on your back, feet are off the ground knees bent 90 degrees, you want to crunch the lower half of your body so you lift up your butt and squeeze your lower abs, don’t swing, then bring your toes down to gently tap the ground, that is 1 rep
Step up- I used a chair that was knee height, start with your right leg, put it up on the chair and it stays there the entire 50 reps while your left leg comes up and taps the chair and then taps the ground that is 1 rep, keep going on the right leg until you’ve done 50 then switch
to the left leg and do 50 reps on the left side leaving your left foot up on the chair and bringing your right up to tap the chair and then down to tap the floor.
hey heather,
i would like to do this workout but can you care to collaborate alittle bit more with exercises 4,5,10 and the step ups.?
thank you :D
Read above! Have fun! :)
Curious, is there a pic or a video of you when you first started? just as a comparison. btw you’re workouts are ungodly torturous, but the results speak for themselves ;-)
I repeated this workout today and my time was 31:52. I cut over ten minutes off my original time from January 8. And I beat you ;)
Woo! Watching the timer made a big difference. I did the first 50 pushups on my toes, and in the second set of 50 I did 10 on my toes and 40 on my knees. Last time I did only 30 out of the 100 pushups on my toes! Thanks for kicking my butt into shape.
Whew! i just finished this for the second time. It was my goal to do all the pushups from my toes…and I did! My time was 31:06…over four minutes off my original.
Thanks for all the great work you guys. You kick my butt almost every day!
First day of my vacation. I did not have the weights to continue with the New Rock Your Body which I started on Feb 15 and planned on doing for 4 weeks. Did 500 reps this morning, it took me 40 mins to complete. The push ups and the split push ups did me in and slowed my time.
ohh GOD those push killed me! 35:43
I’m so glad I randomly found your blog. It is so cool.
I did this workout yesterday…well, until I vomited…I thought that would be a good stopping point.
I completed the prisoner squats, sit ups, lunges, pushups, reptiles, side v crunches, and reversed plank knee tucks- it took me 18 minutes and 30 seconds. I knew there was no way I was going to be able to squeeze out the get ups, jumps, or 50 more push ups. THAT WAS INSANE!
Thanks for the great workout Zuzana and Freddy
Hey Zuzana and Freddy,
I have been doing your exercises for 5 weeks – 4 to 5 sessions per week along with my 1hr long Ashtanga Practice and trying to go for a run 3 times per week.
Recently, I have been feeling so tired and I was thinking of dropping my running as I have also heard it is bad for your joints and to be honest I was just using it to try to burn fat.
Just wanted some feedback on your thoughts on running/jogging for weight loss. ie. half an hour 3 x per week.
Do you think it would be better to stick to just your workouts and put my 100% effort into this instead of trying to do it all with diminishing returns.
I just feel worried that all the great results that I am seeing will become less if I don’t run.
By the way the new format is brilliant. I think it is great to get your breakdown on the poses ‘face-to-face’ and you are looking amazing these days.
P.S. A good book on going veggie is Conscious Eating by Gabriel Cousins.
Keep it flowing
RED
38:14:05 – no cheating. But its now one day later and most muscles in my body are in divine pain. good pain. great session. Can’t wait to do the 600.
it’s a great and very hard workout! it took me 23′ 15”. turkish get up takes a long time. #8 was nearly impossible to finish! anyway, i really enjoyed it! thanks.
took me exactly 37:00- i did the turkish get ups with 5 lb weights so i was slowed down a lot. the backward forward lunges were way more brutal then you make them look and it is a day later and i definitely feel them in my legs :). i have a question- should i work out if i’m a little bit sore? great workout! <3 <3