I completed this killer 550 reps workout in just 32 minutes and 46 seconds. I am getting really competitive lately and it is totally thanks to you guys. You are always posting your times to let me know how you did and that’s great motivation for me. If you don’t find it challenging enough to beat my personal record, you can try to beat Frederick’s. He completed this workout today in 24 minutes and 4 seconds. It was an amazing workout and it is impossible to describe the feeling when I finished the very last rep. You have to try it and experience what it feels like when you kick your own butt. Enjoy the workout, push hard, and try to beat my time!
Zuzana.
There are 11 exercises in this workout and you will do 50 reps for each of them.
1. Backward Lunge Kick Up (25 reps on each leg)
Start by lunging backwards. Don’t let your knee go over your toes and keep your chest high and abs tight. Rise up and kick the back leg up as high as you can. This counts as one rep. Do 25 on each leg.
2. Walk Over Push Ups – 50 reps
Get into position and do one push up. Then get back into plank and walk with your feet and your hands one step over to the side. Perform another push up and then walk back over to the side where you started from. Each push up counts as one rep. Do 50 reps total. If you can’t continue to do regular push ups, then go down onto your knees, but just remember that you will have to get up on your toes again to walk over to the side.
3. Mountain Climber – 50 reps
Get into the starting position and then just jump up to switch legs. Do 50 reps total.
4. Sumo Squats Knee Up – 50 reps
Stand with your feet wide apart and squat down. Bring your weight towards one side and bring one knee up. Return to the sumo squat again and do the same on the other side. Each knee up counts as one rep. Do 50 reps total.
5. One Leg Bridge Leg Lift – 50 reps
Lay on your exercise mat and put both feet flat on the ground. Lift your hips up, so that your shins are vertical to the ground and your thighs parallel to the floor. Extend one leg out and raise it up so that your toes are pointing toward the sky. Lower your leg down and then repeat 25 times. Do the same thing on the other leg.
6. Side to Side Squat Leg Lift – 50 reps
Stand with your feet wide apart and squat down. Bring your weight to one leg and lift the other leg up and extend it. Put the leg down and now shift the weight to the other side and repeat. Do 50 reps total.
7. One Arm Side Push Up
Lay on your side and place your hand on the floor next to your bottom shoulder. Place the hand of the bottom arm on your top shoulder. Now push with your hand into the ground to bring your upper body up and extend the elbow. Do 25 push ups on each side.
8. Star Crunch – 50 reps
Lay on your back and lift your extended legs up towards the sky. Extend your arms out and above your head. Lift your upper body up and reach with your hands forward between your legs. Open your legs wide and then bring them together again as you lay back down.
9. Diagonal Touch Down – 25 reps on each side
Position yourself in a straddle stance and shift your weight towards the back leg as you squat down to touch the ground right next to your back foot.
Rise up and twist your body in the opposite direction as you reach with both of your arms up towards the sky. Do 25 reps on each side.
10. Side Plank Lifts – 50 reps
Get into the starting position (see the picture above). Your supporting hand should be right underneath your shoulder. Don’t shrug your shoulders. Your legs are extended and crossed for better balance.
Lift your hips up so that you create a straight line with your legs and upper body. Lower your hips down again – this counts as one rep. Do 25 reps on each side.
11. One Leg Wall Sit – 25 reps on each leg
Sit with your back against a wall so that your thighs are parallel to the ground and your knees are above your ankles. Extend one leg out and start pulsing up and down. Do 25 small pulses on each leg.
I don’t know what happened but I must have transferred the reps wrong into my log. I ended up doing double the amount of walk-over push ups and double sumo squat / lift. My time was still good, considering this blunder (29:33:00). I didn’t mind doing the extra sumo, but i definitely won’t do that many pushups next time. My arms were in shock and it made it very difficult to do the one arm side push ups and side plank lifts.
Hope you are feeling better every day.
Freddy, let’s get you on video! I’ve got my husband testing out some of your routines but he won’t do the “girlie” exercises, absolutly not, even if no one is watching!!
Looking forward to the next challenge.
Cheers!
I have a question, the side to side squat leg lift, do you consider each leg lift as a rep or both legs one rep?
zuzana makes it look so elegant. I am like a buffalo rolling around on my living room floor!
Hey Z&F,
just finished this workout, great one !!!!!!!!
my time 22:21,I loved those pushups
All the best for you both !!!!!!!!!!
Aca faca
you guys are amazing .i love watching your work every week.i work as atrainer..and its always nice to see the healty energy that you guys bring to each video.i also learn allot. i been watching your work for the last 2 year.and you guys are just getting better. Don’t Stop. Xo Xo..Ron
Hello Zuzana,
This is come form Taiwan, and it’s my first leave a reply.^^
so, if my grammar is wrong, I hope you don’t mind… and thank you with your pointing out.
Today I do this workout, just finished!
From my previous exercise already passed through nearly one month.
It’s not I am lazy, actually is I’m too busy about my work and studies.
So, I’m quite joyful right now!
Because I return to your arms..hahaha!!
A while back because too tired, and too much pressure, and inability to exercise, cause weight gain….
but I’ll start to do your workout (for a while),
and…
I just want to say …….
you are so great~~and your dear too.^^
great workout! loved it for today. just what I needed.
Thanks!!
wow great workout. just starting to get into shape. my time was 31:51, thanks for the workout and god bless you.
Holy Bujesus what a workout. I absolutely love all the workouts you post but this one by far takes the prize for me. Completed it in 33:45:02…maybe next time I’ll get your reach your time ;-) Thanks for all the good stuff! Keep’em comin!!!
I looooove this workout!
You are the reason I work out every day (almost), Zuzana! So inspiring!
Oh my… just finished in 29.20 and my hands are trembling while I’m writing this :))) It’s a good sign for a great workout! Love it! Good job guys!
your site .. ohh.. is paradaise for me! I love this workout .. and everything else :) You are very very nice person , you are inspiration , you kick my ass .. thank you!! :) I need sombady like you :)
I agree with you wholeheartedly!
Hi again –
Just left a message earlier about a database connection error – the error is gone now, no worries!
Aimee
28:14, with real push ups, but I had to modify the star crunches (I made 5 star crunch, 50 regular crunch, but with the legs lifted, after it 50 leg openings, with the upper body lifted). The one arm side push up was really hard for me, because I have really really short arms, but I managed it somehow. But for my surprise the one leg wall sit was easier then ever, maybe because my favourite i’minhurry workout is the one legged gypsy workout.
amazing workout Zuzana .. just completed this in 34 min ..
this is my first attempt to any workout from your site .. and it sure rocks ..
completed this with proper push-ups and everything as as on your vid .. i noticed you’re on 24+ min now on this workout .. i will reach there .. ;)
btw you got amazing abs .. great inspiration of what can be achieved ..
Cant wait to try this today!
keep those workouts coming
Hi Zuzana,
I attempted your 550 workout this morning and it took me forever but I will shorten the time once I get used to the routine. Granted I had to use modifications to your workout since I have become out of shape but I know with persistence I will be up to the regular routine soon. Even though I used modifications I still did every rep or more to even the score.
Thank you for your inner and outer beauty inspiration!
I’m not sure how everyone is getting their finished times to be in the 20′s … but either way, I’m happy with my time of 37 minutes. I did 50 reps of each except for the 10th one, which I did only 30 reps of. The last time I did this workout I only did 30 reps of EACH exercise. So, I’m happy with myself for going all the way … =)
Thanks for inspiring me to push myself with these workouts!!
Hi guys,
I recently just moved from south Spain to Zürich Switzerland, with all the moving stuff I couldn’t workout since a while, so when I was sort of settled started to look internet for Billy Blanks, I use to be her fan and to do his workouts, and then suddenly discovered you!!!!!
There is a couple of weeks now that I am completely hooked with your workouts and like you Zuzana say, trying to beat you.
I completed this workout in 28,36 sec, The push ups just like you I couldn’t complete them from the toes all the reps, I started on my knees on the 25 rep, anyway I am very, very happy and trying to get better and be in good shape for the coming summer.
Like everybody else, thank you very much for being there, very inspiring plus motivating.
Big thanks!!!!!
First off, GREAT site!! I’ve been following your videos for about a month, and gave this one a shot today. “Sweat is free, spend some.” :) And with this workout – I sure did! I finished in 28:04, and modified some of the pushups. The one arm side push-up is great!! Once again, love your site and your videos. You are an inspiration! Keep ‘em comin :)
Just beat my time.. 22:14, racing against myself rules :D
My first attempt today – 36:21! Man, this is tough! But I love your exercise. Look forward to trying another one tomorrow!!! :-)
just finished it ! took me 33 mins 11 seconds !:)
i’ll try 2 beat it the next time !
Amazing workout !
Thank you so much :))))
I did this workout yesterday in 33 minutes and 44 seconds
hi there,
i went back to this workout today to show a freind how grueling these can be. we actually did it in 22 mins but did most of the pushups on our knees and swapped the star crunches to an easier abs exercise.
still excellent and im going to be sore tomorrow!
This is one of my favorites. :) Today my time was 26:46. But instead of walk over push ups I did 50 baby push ups (didn’t do that walking thing).
Awsome workout.
I finished in 29′ 35″.
You are my inspiration. I can’t believe I am doing better with you than with my trainer.
Cheers!!!
Finished in 14 mins and 33 seconds fantastic workout ……so many new and challenging exercises on all your workouts.
thankyou.
This is a great workout. I’m a complete beginner so I could only do a few reps (up to 20 on some) for the exercises. My muscles are exhausted…haha. Will definitely be trying this again =) I love your workouts!