Hi everyone,
I took it easier today with this workout, so if you feel like you need something really intensive, feel free to do the more challenging workouts like 500 workout. I just didn’t want to destroy myself today, because my butt was still little sore from Death By Workout. Those Side Jump Lunges really attacked my rear end. One of the common questions that I get is also about post exercise muscle soreness, so here is your example. I haven’t been sore from workouts for some time, but the last workout really got me. It would be a mistake to skip my workout today altogether because that doesn’t really help the muscles to recover. A light workout like today’s workout on the other hand is a great way to stay active and speed up the muscle recovery process.
By the way tomorrow is our first lesson of rock climbing, so I will try to take some pictures to show you where we went and what we did. I will take my ipod nano with the little camera and maybe I can do a little video to share this experience with you.
Have a great weekend and enjoy this workout :)
Zuzana.
Hot Burn Workout
There are 5 rounds of the following exercises.
Start with toe touches. Each time you touch the box (or another elevated surface) counts as one rep. Do 30 reps total.
5 reps of Reptile Push Ups – Get into plank and bring one knee towards your elbow. Hold it there and do 5 push ups. Switch the legs and do 5 more on the other side. After this exercise do another set of 30 toe touches.
10 reps of One Leg Dead Lift – each leg
Inhale while extending your arms overhead and bringing your right knee up. Exhale while bending over and extending the right leg behind you. Place your hands on the floor in front of you and do 5 short pulses up and down with the extended leg. This counts as one rep. After this exercise do another set of 30 toe touches.
20 reps of Laying Scissors and Toe Touches
Lay on your back and lift your extended legs off of the mat. Press your lower back into the mat and engage your abs. Lift one leg up until it is vertical towards the ground. Lift your shoulders up off of the mat and touch your toes. Lay back on the mat and scissor the legs. Repeat the same on the other leg. Each Toe Touch counts as one rep. It is important that you keep your feet up off of the ground the whole time ( if you can). If you feel that you can’t keep your lower back pressed into the mat while keeping your legs in the air, then try to lift them higher or just put them down completely.
This was one round out of 5, so go back to the first exercise and repeat all of them 4 more times in the same order.
Hi my sister and I just completed this workout in 16:46. Great workout!
I agree with the point of Chris L for Mirko regarding the Frederick’s videographic style. Luckily there are no standards neither in camerawork nor in photography.
And I am absolutely sure, that it was exactly the Frederick’s filming style, that has taken a big part of Mirko’s (as everyone else’s) attention when he 1st passed by the Bodyrock.tv.
Moreover, since long time already, I wanted to say thanks to Frederick for his constant progress and for always showing the best of Zuzana, which in the context of the site’s subject, is a beauty, great shape and the body forms (which, above all, is the main thing (apart of the health reasons) everyone aims to, when doing the workouts).
And regarding the “complicated critique/suggestions” of Mirko I must say, that it was (is) the simplicity of the Bodyrock, that makes it so great – you can start from every workout, continue with every workout and it’s cool. There are tones of boring sites suggesting you those huge “split programs”, that after a while are getting way too boring. And I am so happy that guys made it so different here!
Have a great weekend Zuzanna and Frederick! And thanx again for all that you do here :-)
Hi Marina – Russia,
Thank you very much for you kind support – it means a lot to us. I am glad that you are one of those people who gets what bodyrock.tv is all about.
Hey Zuzana,
Today I did the HOT BURN WORKOUT, and what a burn it was for me, I did three rounds, then I intergraded some of the 500 reps rountine in my workout like jump forward then two time back, one leg squat, side v crunch and one leg thigh raise, I bend over at the waist with my knees bent and extend my right leg side ways while in a bending position, it really work your enter and outer thigh cause you also are balancing on one leg while extending your other leg. Anyway this was a real butttttttt kicker for me, my buns are in pain.
thank you for your workouts and the people who share their.
OMG I LOVE THIS WORKOUT AND I LOVE YOU! YOU HAVE MOTIVATED ME COMPLETELY AND I LOVE IT! I JUST COMPLETED THIS WORKOUT IN 16 MINUTES AND 18 SECONDS! I’M SWEATING PROFUSELY BUT IT WAS TOTALLY WORTH IT I FEEL SO ACCOMPLISHED AND READY TO START MY DAY! I WILL DO ONE OF YOUR WORKOUTS EVERY DAY TO CHALLENGE MYSELF! YOU ARE AMAZING! SORRY I AM WRITING IN CAPS I JUST FINISHED THE WORKOUT AND IM STILL VERY PUMPED!
Hello
Just wanted to know where you work out, the background is amazing?
23:17. Proud to be just 1:21 after you! Competing against you and myself is getting me in shape, thanks!
I just wanted to say that your videos have been SO informative. You are a very smart woman, and it’s always refreshing to see women so into fitness without looking as if they’re bulking up for a muscle-man competition. =P
Happy Holidays!
Ash xo
Dear Zuzana,
you mentioned before, doing your workouts inside in the future. Personally, I enjoy watching
you doing your exercises outside. Not all of us have the oportunity to have a spot outside. I
live in Canada in a big city and it is winter here so I started working out for the 1rst time
in my life. I never had to before. Even if it was summer there are too many wierdos so it is
pleasant to look up at the computer screen and see the outdoors while some of us are doing push
ups on our living room floor.This is the first time I see a video that makes me want to work out
My bone density is only o.k. Should I avoid jumping up and down? My ankles are weak.What
can I do to make them stronger? How many years have you been working out? I am so happy to have
found your site. Many thanks, Vivian P.S. You are very beautiful.
ahoj zuzi,
vdaka za super workout, na zaciatok nieje velmi narocny (kedze som uz vysla z cviku) tak, skusim kazdy den aspon taky mesiac haha
a statny novy rok!!!
Nat
Bonsoir Madame!
I did this workout today after work cause I was too late today in the morning. Needed 23:03 min. Very nice workout, I liked it very much and I like the sunny weather you have in Malta! It´s really cold in Luxembourg at the moment – brrrrr…
Thanks for the great workout can´t wait for new vids!
Bonne soirée
Sonia
I came back to this one today and managed 18:45 – beat my previous of 20:32.
Thank you for the ginger cookies recipe, I made them today and they’re sooo tasty.
Hello Zuzana,
I just did this work out today. Two days ago, I did the death by work out, my rear was also sore. The next day I jogged almost 3 miles with my husband. When I did this work out today, it took me 13 min and 2 sec. When comparing yoru time to my time, I think I am doing it too fast. Should I slow it down and focus on strengthening my muscles while I do the exercises? What am I doing that is different?
This took me kind of a long time – 23:26:52. But I was really careful of my form, so I don’t feel bad about it. I was totally hoping to beat you though. Next time!
I did this today in 17:44:08 – a whole lot faster than March 9th’s 23:26:52 – whoa. I actually didn’t think it was hard at all, although it still got me moving, which I needed. I tried not to touch the ground at all (just keep my fingers a few mm away) during the dead lifts so I could use my core moreI thought something lighter today might be nice because after 18 minute S&M and Rude Boy, my bum is in rough shape. But now I might jump rope and do some hanging knee raises or something to make myself feel better. It’s wild that in just a few months I can be so much more in shape. And honestly – I always THOUGHT I was in shape BEFORE I started your site. You guys are the best.
I have a website suggestion: in the “daily workouts” section, would it be difficult to include a “page 1 2 3 4 etc.” rather than just “older workouts” and “newer workouts”? It would be quicker to browse on days when you don’t post a new one. Thanks! As usual, you guys are fantastic. I was almost busted admiring my abs in a public bathroom mirror today.
Hi Charlie D, suggestion noted :) We hopefully will be starting a redesign in the near future.