l hope that you are having a great day so far. We had beautiful weather here in Malta today and I am starting to fall in love with this island. I don’t think that I have ever been to a more relaxed place then Gozo. In this part of a world is just impossible to be stressed. I have recently received a comment from Leena who challenged me to try her workout and I am really glad that she shared her workout routine with me, because I really enjoyed it today. When I finished I was dripping with sweat and I felt that natural high that comes after exercising. I also like the fact that it took me only 21 minutes and 44 seconds to complete the workout. I still don’t have any equipment so I used a pair of 2 liter water bottles as free weights. The water bottles took a little bit of getting used to. They are quite wide for my hands, but that just meant that I was able to strengthen the muscles in my hands and my grip. After the workout I did my stretching routine which I will share with you tomorrow on my active rest day. Thanks again to Leena for this great workout.
Enjoy this workout and let me know how you did,
Zuzana.
Leena’s Workout
Go through all of the following exercises and then repeat one more time. Try to complete these two rounds in the shortest amount of time possible.
30 Walking Lunges
15 Squats – Keep your chest high, shoulders down and back, and abs tight. Don’t let your knees go over your toes keep them from turning inwards. Your toes are pointed slightly out.
30 Side Lunges – When you lunge sideways, try to get your thigh parallel to the ground and don’t let your knee go over your toes. Keep your chest up and abs tight.
50 Mountain Climbers – Get into the starting position (see the picture above) and then jump with your legs to switch them. Your hands should be directly underneath your shoulders. Keep your abs tight.
15 Push Ups – Now is your chance to give regular push ups on your toes a try.
30 Step Ups – Choose an elevated surface that will allow you to get your thigh parallel to the ground when you place your foot up on it. This exercise is great for shaping your legs and butt, but it can be hard on your knees if you have problems with them.
30 Backward Lunges – Lunge back and be careful to stop the movement before your back knee touches the ground. It happened to me many times before and it is not pleasant to hit your knee against the floor, so I am now very careful when I do this exercise.
15 x Plank and Rows – Start by standing tall, then squat down and jump back into a plank position. Grab your weight with one hand and do a single row. Then do the same with the other arm. Jump with your feet forward to get in the squat position, grab your weights, drive up pushing the weights over your head. this counts as 1 rep.
Hi, Zuzana!
Loved this workout! I did it in 22 mins, 20 seconds. I added a little bit to it that I think you might like: During the 15 squats I added an overhead press with the weights on the way up. Also, during the side lunges, I added a bicep hammer curl with the arm on the same side as the bent leg.
Thank you so much for your videos!! You are awesome!!
Jenny
Great workout!! I will be sore tomorrow….but I’m usually sore after your workouts. My time was 26 minutes….I was sluggish during transitions. :)
Rosie
Great one! This one went really well for me…most of these are exercises I do often. I pushed hard and my time was 17:44. Loved the rows at the end, those were killer. I used 5 lb dumbbells. Probably should’ve used eights, but all I have are tens (maybe next time!!)
As always, looking forward to the next one!! : )
Hi Zuzana, I used 1.89 L rice milk & it seemed easy @ first but you can’t mess w/ those plank rows, theyll get you. I completed 2 rounds in 21:13; my rice milk jugs are rectangular so probably easier on the grip but nice lower-body workout.
Another great workout. I completed it just now (still dripping in sweat). I used 3kg dumbbells, and I finished two rounds in 19min, 27sec.
I’m looking forward to your next video. =)
Thanks!
//Sara (sweden)
Are u from Poland?
Okay,I felt better today and I was so hyped to do the 15 MINUTE SKIPPING CARDIO, I did 16 rounds!?!! I kept asking my husband if the count was correct. Every time I finished a round I said “done” and he would it mark it for me. After the third round I was needing to take 10 second breaks after each round. I still can’t believe it. Then after finishing this workout,I waited 20 seconds and began the 8 EXERCISE DRILL. To complete the 2 rounds it took me 25 minutes. DARN. I used 8 pound weights and those last 15 PlANK & ROW were KILLERS. Guess I was burned out from the previous workout. But I did it!! YAAAAAAAY!!! Leena and Zuzana,you really kicked my butt on these two.
19:38 but I did most of the push-ups on my knees, and my weights were much smaller than yours.
correction: my water bottles were smaller than yours :)
Hi Zuzana,
I loved this workout of Leena’s! Really tough for the legs- my legs felt like jelly afterwards :) I am so behind though- it took me 17 minutes just to finish the first round :( I agree with Chris (CL) that you need some weights or a kettlebell or something. Honestly I would be willing to send you some dumbells or a kettlebell if you want. My husband owns his own business and I can have him pay for the shipping ;) If you would like to take me up on the offer just email me at Chanin7@hotmail.com Keep up the great work!
Blessings, Chanin
Hi Chanin,
that is very generous of you. I appreciate your kindness. Let me first try if I can find some equipment here in Malta.
TEXAS CINDY,
HOLY CRAP! That’s AMAZING! Wow!!
Thank you Zuzana and Leena for this workout. I just discovered this website yesterday and was so excited. I’ve hit a plateau and really needed something to kick up my workouts. I’ve never considerded myself as competitive, but I wanted to see if I had what it takes to finish this Eight Exercises Drill.
I did use 5lb weights. I also paid attention to my form and did not rush (I can’t because my gym floor is hardwood that I sweat puddles onto and can slip on). I only did the first 5 pushups on my toes though-all the rest on my knees. I completed the first round in 10 minutes 30 seconds exactly.
The last set of planks with rows (and overhead press) was the most difficult. I was shaking like leaf (still am). My final time was 21 minutes and 11 seconds. I finished a cooldown and stretch, came downstairs and promptly threw up! Yay me!!! Holy crow, I have never worked out so hard in my life.
Hey Zuzana? are you currently living in Malta? becuase i live in Malta and thought maybe you are giving any classes which i can join. I love your workouts and i must say i would die to have a body like yours, but i tried for 13 years now, though i achieved quite a good body its nothing compared to yours..thanks for your help…
Hi Romina,
I don’t give any classes, but thanks for asking. Your country is beautiful by the way :)
Dobrý den, jmenuji se David, je mi 15 let a chtěl jsem se zeptat jestli je v mém věku lepší posilovat vlastním telěm, chdit do posilovny nebo kombinace obou. Předem děkuji za odpoveď. Pěkný web
Ahoj Davide,
muzes posilovat jak s cinkami tak s vlastnim telem. V prve rade by ses mel soustredit na to abys cviky zvladal technicky spravne ve vyborne forme nez zacnes cvicit s tezsimi cinkami. Pokud jsi zacatecnik, tak zacni nejdriv posilovat brisni svaly, svaly v oblasti bederni patere, zadek a stehna. Tomu se v anglictine rika core muscles. Zpevneni techto svalu je zaklad na kterym se da dobre stavet.
This is a great site and i’m going to try your workouts for the first time!!!oh and also i just wanted to let you know that you look fabulous.
Hi Chanin,
You can call me CL or Chris.
I figured that the absence of a reply to my suggestion by either Frederick or Zuzana indicated their disinterest in getting D-bells right now. But, it seems to me if Zuzana is going to accept challenges from her fans she will soon need a bare minimum set of weights and I’m pretty sure Malta is not a great source of equipment. I don’t write Maltese so my searches have all been in English, but there isn’t a Craiglist there and seems to be no large stores like Eurosports. Maybe, someone who is a native could suggest some good sources there…
Anyway, Frederick and Zuzana are themselves resourceful folks so if they want our help they know how to get it. I could have suggested sending a pare of variable bells to them, but as I have said before they should be getting sponsors from sports/fitness manufacturers as Zuzana would be incredible asset to any of them!!! Also, I don’t know why Scott Sonnon hasn’t sent her a pare of Clubbells since they moved. It seems a foolish move to me.
Christmas is coming and many people could be looking for the perfect gift for that chubby dear one and some Clubbells would be great…I would recommend trying C-bells out to anyone into fitness! And for that matter a Bodyrock.tv introductory DVD* would sell pretty good as well. 8-)
Best wishes,
–Chris
*I would be willing to beta test a rough DVD. 8-)
That was very very good! It took me 18.57min , used 5 lb ankle weights on my wrists so didn’t need to hold them, but my side lunges… I might not go as deep down as you did .
Thanks
great workout!
Love the workout but it looks so hard – where do you get the courage?
Corn
Greetings to Corn residence :) I think it’s easier than Bikram yoga :)
hi Zuzana,
i’m sweating like hell just now. just finished the workout and seriously thanks to leena because i really feel like i’m in paradize.
great workout and thanks for the motivation.
best, LisaG
Hey Zuzana, would bottles full of sand gives more weight than water?
I am planning to have a vacation this winter and I don’t think I would have any dumbbells around, and I usually lift weight in the gym.
Hi Chris,
I am pretty sure that if you fill the water bottles with sand, you will get heavier free weights. I haven’t tried that myself yet, but I am actually thinking about it.
Hello zuzana i wanna thank youon all u r workouts really amazed and i’ll try watch u always
I’m ABADI fr Libya Arabican… good luck zuzana
Thank you Leena and Zuzana – I really enjoyed this one and found it tough on the legs in the second round. Completed in 23:29. It was an interesting experience trying to walk downstairs straight afterwards!
Thank you Leena and Zuzana for this workout I found it challenging but really enjoyed it – completed in 23:29. It was interesting trying to walk downstairs straight afterwards!
23:22 AND DRENCHED IN SWEAT!
Thanks for your videos!! Hope al is well :)
OMG your workouts are just amazing, the big killer for me was the last exercise, plank to row to overhead lift … amazing. Thank you Zuzana
I did it! I did in 35:04, but I don’t care! I’m just so happy that I completed this workout. I wanted to give up a thousand times. I had a really lazy week of work/BAD Holiday eating/and just relaxation, so I’m thrilled that I got my shit together for this awesome workout.
Thanks Leena and thank you Z!!!
Hi Zuzana,
Want cheap free weights?
A gallon(US) of water weights about 8.3 pounds.
If you fill the gallon* bottle with dry sand** it should weight about 12.6 pounds.
And a liter bottle should weight about 3.33 pounds if filled with sand. Thus it should come as no surprise that a 2 liter bottle should weight about 6.66 pounds if filled with sand.
Best wishes,
–Chris
*A gallon(US) equals about 3.784 liters
** Sand comes from many different rocks and has different grain size therefore this weight is very approximate.
2nd time trying this exercise…this time I timed myself. 18 mins 24 seconds.
Hi Zuzana! It’s me again.
I noticed that your site have changed, I tried to find the 6 week summer workout but I didn’t find it, so I changed it with a couple of the other ones I found :P
I really have to work with my push ups, I really suck on them! I cannot do one complete, I have always to change them for baby push ups and even so, it’s very challenging for me to complete 15! Regarding the mountain climber I was counting one for the two legs, so I was doing 100 xD that’s why I gave up at number 30 jajaja.
Well, I’m feeling very well with all your work outs, thank you again for all!!!
Hot dang, that was a bit tiring. 18:57. I had 3 lb. wights the first half then switched to 5lb. I usually don’t like using weights, especially for upper body, as I tend to bulk out from when I was a college athlete. BULKY! Yikes. But I am trying to get my legs more toned so I upped the weight :). This was not quite as hard as the 600 rep workout though! That one is a killer, totally awesome! Thanks again! I am excited to find out what your new website will be all about!!