Hi Everyone,
I hope that you are having a great Thursday. I have a real challenge for you today. I think that you already know what to expect :) This workout was brutal and really got me sweating and it will do the same thing for you. We put this workout together yesterday specially for Frederick. He completed this workout about 5 minutes faster than me today and told me that this workout is sick. He actually called it The Perverted Punisher Workout, because apparently you have to be real pervert to put yourself through something like this :) It was a very funny personal joke, but we were not sure if everyone would understand our stupid sense of humor, so we decided to call this workout Death By Workout instead. Anyways, I wanted to share with you another comment – this time it’s from Kristen, and my answer to her. The reason why I chose to share this comment is because it is the most common question that I get and it is about weight loss/fat loss. Please share your thoughts on this, because it is a very common thing that affects all of us.
Zuzana,
I can’t seem to find an exercise plan that quite works for me. I’m a 17 year old girl who’s about 4′10 in height and can’t hardly lose a pound through hard exercise. I’ve tried for a couple years now to lose weight but it seems nearly impossible for me. Don’t get me wrong, i can lift the bed of a truck up by myself but it seems like the fat just stays on over the muscle! Between nightly exercises, waking up and hauling hundreds of pounds of wood at about 4Am, and then going to school and playing my hardest in P.E., you’d think I’d lose SOME weight but nope. i just seem to swell like an overstuffed teddy bear. i keep trying desperately to lose weight but all seems hopeless. Now, due to my overly large frame, I’m being ridiculed by my sister who’s well…let’s just say the perfect one of the family and being called lazy when I most certainly am not. I’m about to pull my hair out here. Is there any workouts i should target more than others?
Hi Kristen,
I haven’t seen you working out, or eating ( and I noticed that you didn’t really describe your eating habits) but I would be surprised if the basic general rules that work for everyone wouldn’t work for you. First of all, pay attention to HOW MUCH you actually eat. Do you eat big portions? Could you cut your portions in half, drink more water and eat more fiber to fill up your stomach? Look, if you will eat less and exercise more, your body won’t be able to keep the fat and bulk. I know that this will sound boring, but if you will eat mostly fruit and vegetables and keep your portions small, you will lose weight. You don’t have to be lifting heavy weights. You can just follow my bodyweight workouts that will work your muscles and cardiovascular system at the same time. Believe me, I am the type of girl who can get bulky and fat as soon as I stop trying. I am still fighting to keep my portions small, but I have seen the difference on my own body many times by following the same patterns. In the summer 2008 I was very very slim and I ate just about anything. Chocolates, cakes, french fries, hamburgers, junk food and I was loosing weight, because I was eating tiny little portions. I had hardly any muscle definition and absolutely no strength. Then I went through a period when I was avoiding fat and junk, but I couldn’t keep my portions small, because I wasn’t satisfied with my meals. I had to find a compromise. Now I don’t avoid fat, and I have occasional chocolate but I am including a lots of fruit and veggies in my diet. I try to cook tasty meals that will keep me satisfied so that I don’t have to overeat anymore. I hope this helps.
Death By Workout Overview
There are 15 rounds in this workout and your challenge is to complete them as fast as you can, so get your stop watch ready. There are few exercises that you will be doing in the following order:
30 reps of Side Jump Lunges with Touch Down (it is 30 reps total switching the legs)
Plank, Push Up, and Half Burpee in this order 3 times.
Walk over in the plank position 3 steps to the right. Repeat Push Up and Half Burpee 3 times and get up.
This counts as 1 round and your goal is to complete 15 rounds as fast as you can. If you want to know how I did watch the video above.
Enjoy your workout and remember to do some cool down at the end. I always walk around for about 5 minutes and then I have a light stretching.
Zuzana.
P.S. Post your personal best time and let us know how you did.
Oups sorry I forgot to tell that little something to Kristen;
Zuzana is very right for the portions you should eat. But when it come to exercises, it is really more efficient to take the time to do the movements properly first, then accelerate the rhythm. Don’t skip the warm up and take the time to stretch afterward. Stretching time will really helps your muscles and yourself not to suffer the next day of workout, while warm-ups will help you be more efficient in your workout !
Hope it will helps :)
Zuzana,
I just want to be sure, after: Plank, Push Up, and Half Burpee 3 times, is it then the walk over plank? If so how make steps in the walkover? Or is it the walk over plank between the 3 Plank, Push Up, Half Burpee’s? I watched the video a couple times and can’t quite figure it out.
thanks
Great workout! I was watching the video. What do you do after the 3X of plank-push-half burpee?
hey zuzana, this is a great website…i just discovered it yesterday and started doin the 20min cardio u have…it kicked my butt…anyways i want 2 say thank you and i look forward to doin this workout later today…If i could make one suggestion it would be if you could post your videos one day early…i am a soldier currently deployed and at the time that you post your videos it is already nighttime over here. but if nothing changes all is good…i will just do the workout from the day before…so i guess later today i will do this workout…again awesome site….nd ur amazing!!!!
HI Guillermo,
it is not possible to update with new workout one day earlier since we shoot them as I do them myself every day. I can’t imagine to do my workout for the day and then on top of that shoot another workout for the site. That would be just too much plus I prefer to show people what exactly keeps me in shape and that is just one short workout about 5 times a week.
Hi Zuzana!
Haha, this is going to be a long one for me! I’ve been following your posts, building in your exercises in my workout routine, and I really like them.
I’d like to ask one thing though, if it’s possible. It would be really helpful if you guys could shoot the videos with less cuts, and wider frames, showing how and what exactly you are doing. At least for the first part of the video, or something. Don’t get me wrong, the pictures and descriptions are useful too but they don’t show how far you lean, how much you bend your knees, etc. I hope you see what I mean. I’m a bit afraid of getting some stupid injuries because I’m not exercising proparely. Thanks :)!
And for Kristen… My problem was similar, I’m keen on running so I do that a lot but it has never really influenced my weight. I was raised up on healthy food, lots of vegetables and fruit, so that has never been an issue. But when I started eating much less of the same things, it immediately showed. And when I felt unconfortable because of the smaller amount I ate, I started calculating how much money I’m actually saving with these smaller portions. It feels sooo nice! :D
Hi Esti,
we shoot our videos this way since we started bodyrock.tv and that’s the way we like to express ourselves. These videos are not even meant to be instructional so that you can follow them rep by rep. I am posting pictures with descriptions to help you guys understand the exercises better. But please don’t ask me to change the way we do this videos, we love our videos and the way we shoot them. We might come up with some better solution for this without changing the way we shoot these videos.
I am very much into Bodybuilding,but a week ago start doing your workoutsas as a cardio,it a great cardio ,but i notice that also i got a lot of power for my heavy lifting ,thanks for those posts
hi!
for me it’s been three weeks, i’m feeling pretty well!! I just need to know if 15 min every day it’s enough to loose weight…..I haven’t change my eating habits though….that would drive me crazy!!
and thank you!!! you really change a lot of lives!!!!
Hi there!
Could you clarify how you’re doing the burpee pushup and the sideways crawl thingy… I couldn’t tell from the video. It looks killer though, can’t wait to try it :) Thank you!!
Ruth
Hi Ruth,
I corrected the description underneath the pictures. So after the jump side lunges (30reps) get into plank, do push up and half burpee 3 times, walk over 3 steps to the right (or left) in the plank position, then repeat push up and burpee 3 times and get up. This counts as 1 round. Stay on the right side as I did and do the next round walking over in the plank to the left. sorry :)
Kristen should try to not to eat for 1 day per week. During this day she can drink juice or water (better) ALOT and each time when she feel some saliva in her mouth. And of course she have to do exercises during this day (or walk, 10-12 kilometeres).
Healthy food and small portions is a must, also try to not to mix the food during one food intake. Its like, you have some fried potato and chicken for a dinner. Eat chicken (or potato) first, then do a small (or not small) break and eat whats left.
I haven’t seen her working out, or eating either. But this works even if she’s not really eating alot and not really doing any exercises.
I’d explain everything better but i have to work on my vocabulary first :)
P.S Translate it to english please :)
Finally, I did 18min 32sec but did not push-up twice at each plank to manage my shoulders a bit. And I am COMPLETELY DEAD. Thanks for this nice exercice! And thank for leading my life to a more healthy one !
Thanks to both of you of sharing this !