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.
killing workout! loved the push! hard to do after a week of workouts already, but wanted to see how a girl like me could stack up against you two buffs…. 18:55! yeah! keep up the challenges!! i wanted to know because i love clean eating as well, where do you guys get your recipes? i have such a hard time with my diet because i’m gluten intolerant and can’t even have oats or brown rice. have you tried the quinoa pastas? they stack up nicely against the wheat alternatives.
Hi ,^^
now i feel my body fit fit fit 555 ;
i exercise all most every day i really like it and now i lose my weight 6 kilos
coz i have motivation from your website when i didn’t see your website i couldn’t concentrate on exercise and on diet well ,I adapt your exercise for me ^^ and It’s very incredible that i’m strong now ^^ i have more muscle^^
+++++++i like that you post your exercise every day +++++++++++++
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Thanks Zuzana,
This is a great worm-up, completely killed me the first time, 40mins and I thought I was going to die. I can’t believe this felt tougher than my 10km hill run…I guess it’s good to mix things up and not let your body get too used to the routine. Thanks again for a great workout and great fitness advice
Cheers
Darn
Hi Zuzana,
Hum, I did this in 32 minutes and 15 seconds, but I also stopped a couple times to “rewind” the vid at different points to check my form to your’s. Of course your’s was better most of the time.
Right now my shooulders are very warm and my hips hurt a little and my workout clothes probably need to be washed again as they are drenched in sweat. I loved it!
BTW, your diet cake I think tastes better, frig cold and with some milk over it.
–Chris
Hi Zuzana,
I would like to thank u for your exercise, which always gives me a lot of motivation.
I wish to have the belly, like your is, obviously in man’s shape.
Could u also make a short movie, about your belly, I mean, how it works, how the belly button curves in motion…with more details.It’s really amazing to watch you :)
Thank you and good luck for you.
Bryan
This was a great workout. I was gasping for breath the whole time, but I was really pushing myself and keeping good form and got 28:05. It was really hard. The pushups killed my shoulders, very hard. I had to lay down and rest just to get energy to do my post stretch haha. Have a good day evening all.
Hi Zuzana!
I finished in 27 minutes and 51 seconds! I must have been doing something wrong; I have no idea how I finished so quickly! This workout was super hard. I feel so much better after doing it though. I plan on doing this or the 500 rep workout three times a week! Thanks Zuzana for everything you do!
Hey Zuzana!
I love your site! This workout is a killer! But that is the kind of workouts I love! I love to work hard for my body! =)
I noticed you telling LisaG to jump rope after workouts.
How long would you suggest to jump rope each day?
How much cardio is needed daily to burn fat?
I gain muscle easily and need to find a cardio routine that will not bulk me up!
Thanks,
Megan =)
P.S. Keep up the good work! I try to beat your scores =P
Hı Z
Really thx you fırst of all becouse chck your web sıde bofer wrkıng days then ıt has been gr8 for me becouse ı wrk out evrymornıng same exercıse whıch ıs soooo borıng .
thx agaın and ı follow you a soon as pos everymornıng .
Hello Zuzana,
This was a great workout. I did it in 29 min and 29secs.
Have a great day!
18:36 for me today. After many years working out, it’s the first time i ever tried star crunches or sumo squat knee ups, I love trying these new exercises and movements
I always feel like a warrior when I do your workouts, lol! This one was great, my time was:
26:36
I was surprised that I beat your time, I’m in very good shape but surprised myself on this one. Thanks for the awesome kick butt workout this morning, I’ll do this one again! :)
Best,
Ruth
I did it in 30 min and 7 secs, but I only did 30 push-ups and on my knees
aloha Zuzana
did the 550 workout this moirning. took me 39 minutes…a bit disappointed in my time, so I will be working on it. thanks for all the great workouts. what is your background? just curious…how old are you? I am 54, personal trainer and yoga instructor. some of your workouts I get through easily and others kick my butt. Loving it. thank you again
Like other people who have commented before me, I finished the workout in a shorter time that Zuzana. I think I need to pay more attention to my form so I am going to repeat the workout tomorrow and see how it goes. I found the Side Plank lifts very hard… any tips?
Thanks
17 minutes and 35 seconds.
I was only aiming for 30 minutes, because I still have this cold clogging me up, but after sleeping for like 18 hours yesterday, I guess my body was recharged.
Hmm, after posting my comment, I read back through the thread.
I think my stopwatch must be broken. :S
sooo…i almost forgot to post my times.
it was an embarrassing 47:37 minutes! but i was having trouble breathing (im on medication for it though)
but i hope to at least encourage those who think that they arent fit enough to do ur workouts :)
I warmed up with lamb chops, kombucha and cheesecake. Didn’t loosen the hamstrings enough I noted. Did the set in 24.38. I like it. Now I am ready to shower and go to bed. Thanks..I will be checking back for more challenges. Good stuff!!
I’m agreeing with Jonathan! Zuzana, I’m a HUGE fan!! You inspire me and I love your attitude. Just as Jonathan said, you should be a fitness model! But to be honest, I love the passion and the personal touch ALL your videos have. It makes you feel like anybody can do these workouts anywhere! I love everything you’re doing just the way it is. I’m so glad you keep your workouts simple and not complicated! Keep doing what you’re doing! I’ve shared your site with everyone I know!!
I tried this workout and completed it in 49 minutes. My goal is to do this workout enough times that I can finish in the amount of time that you did!
I send ALL my American love!
-Jenaé Plymale
Hey again Zuzana and Frederick,
Brillaint site and attitude from you both!
I am a 43 yr old male in average (I think) shape and took on your challenge.
Did 5 mins warm up as per your cardio skipping workout, then completed in 550 in 18 mins and finished with 4 mins of 16kgs kettlebell two arm swings before warm down.
Thanks for the challenge…keep ‘em coming and have you thought of incorporating a few kettle bell challenges?
Thanks again….you guys are brining something special to the world!
Sean ‘The Passion Man’
Passion Coach and Energiser
Hi Simone,
Try doing the side planks from your elbow instead of your hand until you build up enough strength to do them with your elbow extended.
Wow. Great workout! I completed this workout just around 26min… not to boast, but I did this just after my 8 km run. =) But I can point out that I’m far from being as flexible as you are. It would be great if you had a video on your stretching routine.
Love what you guys are doing! Keep up the good job!
/Sara
Sweden
Z!!! that was friggin cool. A few questions. I sprint 3-4 times a week and do full body light training the other days a week.I consider myself in sport ready shape! I did this workout in the morning empty stomach. It kicked me I did absolutley perfect form but took 45mins???
question:
1.I think I need a cup of coffee before doing this again if in the morning and empty stomach. Do you take caffine before your work out?
2. Do you train in the morning or later after you have fueled up?
3. The core training has improved my sprinting technique. I do 60m 100m and 200m sptints only going full speed at the very end. Do you ever do short sprints or any at all?
Thank you in advance, I know you’re busy. great site Z!!
Marco
wow everyone seem to beat me! im starting to wonder more if its because of weight difference. im 6′ft, 8% body fat run a 4.5sec 40m sprint and weight 205lbs… im will definitley try harder… im only wondering if every one is doing correct form or sloppy movement lol… im sour now, maybe its showing… and going to put extreme effort in next time. lol
hi zuzana, im einat, im from israel and im russian too. i watched your workouts and i was amazed!!!! you are such a greate model for me. your doing these workouts for long time now and i realy admire it. so, im 14 years old and i 57 k”g 1.65 m’ and i decided to start working out. so thank you very much for helping me to decid the right thing to do.
einat:)
Zuzana,
I stumbled across your website looking for alternate exercises for my outdoor bootcamp and I must admit, I really do enjoy your workouts. I incorporate a couple of your moves into my classes and my students find them nice and challenging. I successfully completed today’s routine in 24 minutes and 16 seconds. It felt awesome completing the last set. BTW, you look amazing!!
Mrs. A
[...] slept in today, and after yesterday killer 550 rep workout we are both feeling a little sore and tired (even Cali looks more tired than usual – it must [...]
Hi Zuzana,
I did this workout in 29 minutes! I am very proud of myself for beating your time =) but my flexibility is not as great as yours. I stretch at each workout but it seems I need something extra to make improvements in that area. Can you do a flexibility episode in the future?
Keep up the awesome work! I look forward to seeing new videos being posted almost everday – keeps me very motivated. Thanks a bunch to you and Frederick!
Nilds
I’m little behind your routines , but this one just took me 25min 40s.
Good one again.
I used to the go to gym 5 times a week but with your “dates” I don’t have to. And it’s chances every day.
And I can read your and everybody’s posts.
Every day I can’t wait what will you come up next.
I still go to the gym and box and do the weights and run with my dog , but I’m addicted now:)
thanks
Bohdana
hi Zuzana, thank you for this challenge! I got my training team to try it, we had great fun! my time: 20:49, it kicked my ass and made my day :) you’re always an inspiration, we’ll try the 600 challenge today with my partner
all the best! Kia Kaha (stay strong)
Ekaterina
I’m a winded 54 Yr old male from West Coast USA
WOW, a tough work out to say THE LEAST!!!
Did a 25% routinee in roughly 18 min. Sounds good but
hey i’m 54.. How bout you kids post your ages!
Wow you girls that do the whole 100% in 28 min and under
YOU ARE AWESOME!
Z-girl… Love the simple yet challenging way you are training us.
Blessings on you and yours!
Happy Thanksgiving ALL
Hey…
I repeated this workout today after like a week from when i did it first time. last time my time was 47:37 and this time it was 40:45! Close to seven minutes better :)
I’ll do it again next week and see how much i’ve improved!
23:12 :D
This is really one of the best workouts! I love it!!!!!! Today i finished with a time of 33 minutes and 35 seconds! I am proud of that time ( for now hehe) as i have finished faster before but not with as good of form. Today i really concentrated on the intensity and tried to keep good form all the way through :) Thank you so much Zuzana for the great motivation you provide! I strive for the perfection you exemplify and i will beat your time!
I was just wondering if it would be o.k to do you 15 min cardio workout in the afternoon or would that be overdoing it?
Thank you again :)
I tried this workout yesterday morning – 35:52! My abs are SO sore today. Thanks for kickin’ my butt every single morning Zuzana! Thanks to you my arms finally have the definition I’ve been looking for and my tummy muscles are starting to really show, you rock!
So I tired the 550 Rep workout and (oops, forgot to do the diagonal touchdown) did pretty good for my first time. Only, how many calories did I burn. My HR/calories watch said only about 50, and I know from other sites, that is takes a lot of work to burn calories, but it would be nice to have estimates for the different workouts. I will also try the 600 rep workout. I stumbled across this site, when my son sent me something else and I like the exercises. I nice alternative from my weight routine on Mon-Wed-Fri. Certainly gets the cardio going, HR deom 120 to 150 over the length of the workout. From a guys viewpoint, watching Zuzana demonstrate the work-outs doesn’t hurt. Plus as ripped as she seems, so see her take a break, doens’t make me feel so bad.
Thanks. I’ll keep plugging away at it.
Mac
20 minutes. I did it right after my one hour workout of push-ups, pull-ups & dips and was already tired but enjoyed it overall.
Thank you for the great ideas!
This workout kicked my glutes!! Good stuff! This is definitely going to be included weekly.
Hi Zuzana
Well I just got tuned in to your website through my sister she had tried one of your workout and she said it nearly killed her. I just tried your 550 rep killer workout and a killer it was but great, I loved it. It took me 45 minutes but thats ok I will work on my time. I just wanted to say thanks I love your site. You are a great inspiration.
LOL I know why I took so long! I have been doing 50 reps for every one sided movement haha. I really like this work out and Im going to stay doing the way I started. Great great site!
I still would like to know if you drink any coffee? As this is a great butt kick in the early morning after one cup of coffee and empty stomach! Thank you Zuzana
27:35!!!!!! Aww yeah baby!!!!
Hi, I started doing this workout about 2 weeks ago and I love it! How often should I do this though? a few times a week mixed with other workouts? Thanks..
Hi Jason,
I am updating with a new workout almost every day, so that you get variety.
wow, this block almost killed me but it’s really effective
thank you Zuzana! will follow your workouts.
Hi! My sister and I just barely completed this workout! It was amazing! We got a time of 28:29! We are so proud of ourselves!!
Hi Zuzana!! I stumbled onto your videos on youtube and one of the links led me to this video. First off, I want to say you have the most incredibly fit body I’ve ever seen and after trying this workout, I realize why…. not only did it take me well over your time to finish but I was completely exhausted in the end. I’m inspired to have rock hard abs like yours. I’d like to ad, I’m 5’10 170lbs and have an athletic build, but this workout really put me to shame :)
When I read the comments with this workout and see how easily a lot of people seem to beat your time I can’t but wonder if they all make sure their form is good. It’s the little things that matter and sometimes it’s hard to be aware of all of the nuances of each exercise, especially when we don’t have anyone qualified to look at our technique and don’t know what to look for ourselves. As an example, simple exercises like push ups are unfortunately rarely done correctly.
I didn’t manage to beat your time in this workout. I’ve been in better shape before and weighed less so hopefully when my strength increases and I don’t have to move around this extra weight I’ll manage to beat you ;-)
hi, Zuzana, you are a follow example, i’m a mexican girl, and my body is the medium complex, my husband say, “you can” and now you are my impulse, if you can help me i will be very happy, my english is worst, sorry
hugs Idalid
You are awesome! I love your workouts! Keep it up!