Hi everyone,
When I was thinking about what to call this workout, I remembered the movie Burn After Reading where Brad Pitt was playing a guy who worked in one of those corporate super gym chains. He looked and acted so funny in this movie that I decided to name this workout “hard bodies” after the name of the gym where he worked in the movie. We also really need your help – it’s getting to the point where it’s becoming a challenge to come up with an original name for each workout :) We don’t want to name our videos something boring or lame like “lower body workout” – we like the less traditional kick ass names like “fast death” – you get the idea. Please give us your ideas for cool workout names – don’t be shy – the wilder and crazier the better.
I felt like I had to take a day off yesterday, but today I hit it again hard with a great workout and some new exercises. I would like to give a shout out to TheUndergroundLab video that is on YouTube. There is a girl who is doing all kinds of great exercises and some of them I have never seen before – they really inspired me. The jump from the knees to jump tuck exercise seemed to be some kind of impossible move when I first saw her doing it. I was sitting in front of my computer wearing jeans, but I had to try it immediately so I went down on the floor to give it a try. It wasn’t easy, but I did it and it was incredible. I know you will laugh, but I felt like a ninja :) The second exercise that was new to me is the Dynamic Push Up which I find to be a lot more fun than the regular push ups – it’s also a little bit harder. One Arm, One Leg Bridge requires a lot of balance and agility. Today was also the first time I tried One Leg Burpees. Why didn’t I think of this exercise before? It is amazing exercise and 5 reps on each leg were just enough.
I completed this workout in 22 minutes and 13 seconds. There are 5 rounds of the five following exercises:
1. Ninja Jumps – 5 reps
Start on your knees. I prefer to kneel on my exercise mat. Get ready to force your body up into. It is a dynamic movement and you will have to engage every muscle in your body.
Jump up and land on your feet into a squat. As soon as you land, jump up again and tuck your knees in. This counts as 1 rep. Complete 5 reps of Ninja Jumps.
2. Elevated Bridge Leg Lift – 10 reps on each leg
Lay on your back and put the heels of your feet up on a chair. Lift your hips up to get your body in a line. Lift one of your extended legs up with your toes pointed and knee locked. Drive the leg as far as your flexibility allows you. Do 10 reps on each leg.
3. Dynamic Push Ups – 5 reps
Start in a plank position with your body completely rigid.
Drop down to get your chest as close to the ground as possible while jumping with your feet wide apart. Immediately push up jumping your feet back together. This counts as 1 rep. Complete 5 reps of Dynamic Push Ups.
4. One Arm, One Leg Bridge – 20 reps total
Lay on your back with one knee bend. Sit up and push off of the standing foot while supporting yourself with your arm on the same side and push your hips up. This counts as 1 rep. Complete 20 reps total by switching the sides after each rep.
5. One Leg Burpees – 5 reps on each leg
Start by standing on one leg. Bent over and place your hands on the floor in front of you. Jump with your foot back into a one leg plank position. Jump with your foot forward towards your hands and then jump up reaching with your arms towards the sky. This counts as 1 rep. Compete 5 reps of One Leg Burpees on each leg.
Enjoy this workout and try to beat my time ;)
Zuzana.
I really liked this workout! I was being lazy and was only going to watch the video today and workout tomorrow, but I just had to try the exercises immediately!
Wow, everyone has really been creative with the names.
hi Alison,
Alot of very fit athletes do get your period, even thought they eat extremely healthy and excersize. Most of the times the ones who lose it are runners, running in excess raises cortisol~erica
aaaaauuuuuu!!! so it took me 23.19 to do this. next time I am so beating this time! :))
What are the name of your shoes and how do they compare to other sport shoes you’ve tried? Thank you Bunches!
Zuzana, all your excercises rocks i practice your excercises regularly for abs, shoulders it worked fabulously thank you for the terrific guidance.
Sorry about that,my pc did something weird. Anyway, to Adriana;I also have an old back injury due to an on the job accident that caused 3 point damage in the cervical,thoracic,and lumbar regions as well as persistent nerve and muscle damage. I didn’t laying on bed all day either. Plus,I had ADVERSE EFFECTS to the 3 kinds of medication the doctor had me try (separately,of course). I WAS IN A LOT OF PAIN FOR A YEAR! But, during that time I forced myself out of the bed with my knees elevated onto the floor and did yoga back exercises. Not in a strenuous exercise mode,but slow and deliberate to ease out of the pain and discomfort. It really helped me A LOT. Plus,using lots of heat/cold pads. Can purchase these in stores and are rather cheap. They can be put in the microwave to heat and in the freezer for the cold therapy. It worked for me. I still get pain when I sometimes reach for something or vacuum,but I know what to do to alliviate the pain. I’m not into taking pills for everything that ails you but rather seek more holistic,natural methods. It’s a fact that doctors generally don’t know how to treat pain,it’s something that is still being studied. I sugggest if the medication your on is making you sleepy all the time or giving you headaches,it’s not treating the pain;just masking and or causing other symptoms. Please consider other alternatives. If your injury was other than just a back sprain or back strain,which will go away with rest and maybe aspirin; a true back injury NEVER 100% HEAL. It’s a life time commitment. I know this for a fact and I’m certain others can attest to that. I was injured in 1980 working in a coal mine field down in south Texas. GOOD LUCK.
I’m glad I found this! I am going to hit the gym now and try it!
great work out. you are a very beautiful woman
You know…that looks a lot easier than it actually is…. lots of fun, though. =)
Hi Zuzana,
today I finally did this workout and it took me 19 minutes to complete it! :D
I am so happy and feeling great. It was great workout :D, thank you!
Have a nice sunny day,
Tina
Just come across your workouts gave this one a go was good fun did it in 16mins. I own a studio in Sydney and am really impressed with your website and presentations we want to start posting workouts too from our studio down under. Will keep following your daily blogs they are fanrastic
Keep up the great work
All the best in health
Cam the Aussie
finished in 5 mins… on my third set. thx for the ideas.
-sh
Love your workouts… still trying to do reverse push up! How about names like formulas, since you give us formula for good bodies. Example: AB2 (squared) for like abdominal workout with 2 sets,etc. Wild Dog Workout – Boulder (Bolder) Shoulder Workout – Gam (old expression for nice legs) Slam Workout – Buttisimo Workout – Pec Decking (building chest muscle). Ever think of a fan photo Before/After section? Probably a lot of space and work, but would be cool. I’d love to show off my abs due to our workouts… you wouldn’t beleive I was 54 looking at them. Keep the workouts coming, ou’re the greatest motiveator!!!
Nice abs. Love to see your training, in fact every day I try your training because it’s so fun, and I like “the names” you give them :))).
I missed this workout when it was posted so I did it today. My time was 22 minutes and 53 seconds and I was pushing it. I have to say the hardest exercises for me were the Elevated Bridge Leg Lift and the One Arm, One Leg Bridge…so tough for me. I loved the Ninja Jumps, the Dynamic Push-ups and the One Leg Burpees. I have done these before and am seeing so much progress in my workouts that it is exciting. Thank you so much for posting these workouts-it has changed my life!
Not sure if you’ll read this Zuzana but I just wanted to let you know your a real inspiration. I’ve only just turned around my diet and fitness routine and I’ve never felt better.
I really wish you’d make a wallpaper section on this site as I’d love to have you on my desktop for motivation :)
Did this in 17:23, but in playing the video I see I missed lying down between each crab lift and slightly altered the plank leg lift by doing extensions without dropping back to plank. Penalize me 3 minutes :). Knew there was a reason I improved by 6 minutes. Next time I will watch the video first! Guess I will have to try again.
Finished this workout in 21:55 and man was it brutal! Still can’t do the ninja jumps and had to assist with my arms so I don’t blow out my knees. Definately gonna work on em though ;)
i did it in 16:54 but also missed the laying down after each bridge. it definitely wasn’t one of your harder workouts imo. i’m gonna save this one for lazy days, and do 10 ninja jumps and 10 push ups each time.