Hi Everyone,
Here is the third workout that I have promised. I would say that on the scale of intensity from 1 to 5, where 1 is and easy workout with a little bit of sweat and 5 is a workout that makes you regret the day you were born – this routine was a 3. Yesterday’s workout was a level 5 for me, but unfortunately (or fortunately) you were spared this workout, because our video got screwed up.
On a side note, our aunt sent us this EXERCISE ROUTINE FOR PEOPLE OVER 50
1. High Knees with Jump Rope – 500 skips
2. Leg Lift, Star Crunch, and Butt Lift as one exercise – 30 reps
Lay on your back and lift your legs up keeping them together and extended. Make sure that your lower back is pressed into your exercise mat the entire time.
Lift your shoulders off of the mat reaching with your arms forward and open your legs at the same time.
Bring your legs together, put your arms on the mat beside you and lift your bum up just a few inches.
3. Jump Rope Jacks – 500 reps
These are just like jumping jacks, but with a skipping rope. Every time your feet touch the ground counts as 1 rep.
4. Side Plank Lifts – 25 reps on each side
Get into the starting position as you can see it on the picture above.
Lift your hips up to get your body in a straight line. Try to engage your abs as much as you can.
5. Scissors with Jump Rope – 500 skips
Every time you touch the ground with your feet counts as one rep.
6. One Leg Bridge, Leg Lift and Toe Touch as one exercise – 25 reps on each leg.
Get into a bridge position and stretch one leg out shifting your weight towards the other leg. Lift the straight leg up and point your toes towards the sky.
Bring your hips down, flex your foot, lift your shoulders off of the mat and try to touch your toes. This counts as 1 rep. I did 25 reps on each leg.
Enjoy the workout and have a great weekend,
Zuzana.
Well u know how you have an image of each set or workout that you do and with how many reps you should do with the workout can you do that with each video that you have..please
Hello, I’ve watched yours videos and I’m impressed.
If you could introduce some modeling exercises (slimming) legs, especially calves.I will be grateful.
[...] for today was the Ab Blitz Workout that I did on December 18 – you can check out the workout here. My old record for this routine was 30 minutes and 34 seconds. Today I have completed the workout [...]
500 skips was too much for me. My calfs said “Stop! Enough! So I did 1/3 less skips than you but I liked it especially scisors skipis, great for my fat thighs. Really nice and helpful workout but a little bit too much skips:p
greetings:)
Are u able to do 500 reps at the jump rope in a row? I had to stop like 4 times! If yes, you rock! :)
I guess I don’t rock :) I can do about 120 in a row.
That makes me feel soooo much better… I had to stop after a 100! Couldn’t even make it through 500 every time, had to cut it down to 200 the last couple.
Hi Zuzana and Frederick. I have been visiting your website for 2 weeks now, but never left a comment yet. I’ve been working out at my local gym for a while now but was always searching for new ideas in magazines and on different websites, but never really liked anything they had – everywhere you look it’s the all same. The first time I saw your videos on youtube 3 weeks ago, I though I finally found what I was looking for. I went to check out your website but I guess you had some problems with your server that day and I had no luck. I honestly forgot about this website (sorry) :) A week later I remembered and tried again – I am very glad I did. I read most of your posts and articles and tried quite a few of your workouts and I am loving every inch of your website! Thank you so much for all your great work, you, Zuzana, are an inspiration to me to everybody else who visits your website and those who are yet to find out about you (I read comments as well, so I know there are A LOT of people as excited about your website as I am). As for this workout, I honestly couldn’t do 500 skips in a row so what I did, I had 3 rounds instead – 150 skips, 10 crunches (l. lift, s. crunch, b. lift), 150 skips, 10 side crunches (per side), 150 skips, and 10 bridge exercises (per side) and repeated the sequence 3 times. It may not be as good as your way, but I felt that for me it was better because I did not need to make as many breaks as I would have done otherwise. Thank you again for all your hard work!
Hi Zuzana! Loved the potato sack workout!!: ) The actual workouts are great too! Thanks for inspiring me: )
Hi Zuzana! This is a first for me to ever leave a random comment on someone’s page who I don’t even know. But wow! I have been going to the gym for over a year now, done the whole personal training thing, and it was great. But you get to a point where you just want to learn more, and sometimes its hard to find new routines. Along with the amount it costs for a personal trainer. However, I was youtubing to try and find some exercies and I came across you, I just want to say that your workouts are amazing! I have just been watching a few and I am going to be trying them out first thing this week! Im so happy that I came across your website, ill be checking in all the time and I also just love listening to your blogs. I dont know if you have any of these videos, but do you think you could try and put together some really good stretching exercises to do before and after a workout??
Thanks!!! Keep up the great work gorgeous!!!!
Thanks a lot! :) I will be doing real time stretching routine this week.
This one is my workout for tomorrow. 500 skips is a lot for me, but I really want to try this, to get better with my skipping rope, I still have a layer of fat over my belly and really want to burn that off by the spring.
I have adjusted my diet as well and I am keeping track of all my work outs.
this workout looks brutal to me, i would rate it higher than a 3.
Hello Zuzana
I am soooooo motivated by your fitness program.
I am the kind of woman that has to change workout often, otherwise I get very bored.
I must confess that I laughed a bit with the fitness exercie your aunt gave for women over 50. What is she talking about? I am 59 years old and I do YOUR WORKOUT and I must tell you it’s been a long time since I haven’t felt so good, so energized!
I can’t wait at night to do my workout. Sometimes, I finish around 9:30.
I get up at 6:00 in the morning and work all day (I am an administrative assistant for a big company in Montreal, Quebec, Canada). I walk 15 minutes to work morning and night and I do your workout at night.
Today (saturday, I did the rock your body workout full body challenge).
I will try this week (when I have time) because I also have a small business, to do the 500 rep challenge.
You are a very beautiful woman outside, but also from the inside I can see the beautiful energy in you.
Bottom line, thank you so much for sharing your knowledge. I am for ever grateful.
I would love to hear from you and remember: us woman over 50 are in great shape too….Bring it on….We can handle it.
Love, peace and harmony in your life.
Suzanne
I’m 19 & weigh 160 lbs and i’m trying to lose weight. are there any tips you can give me? Also, Im just beginning; are there any beginner excersizes? please dont reply on here, for I wont be able to recieve. Please e-mail me anyone who has tips and such. k_blesing@yahoo.com thanks!
Ok, so I both did and didn’t beat my last time for this one. Last time I got 24:09, this time I got 24:23:45. BUT!!! – this time I used a jumprope (I didn’t have one last time), which is way harder than just jumping around AND!!! – I was finally able to do all those leg drops without putting my hands under my bum. So, my time was a little slower, but I feel much stronger and I think it was a much higher quality workout today. Thank you guys – I appreciate all your work so much.
24 minutes 58 seconds from the original workout with the 500 count skips. Ouch. My legs are jello!
Love your site. You are doing a great favor to everybody by sharing these workouts. Above all….I almost died laughing….reading the exercise instructions from your aunt.
All the best.
Me and my friend were arguing about an issue similar to this! Now I know that I was right. lol! Thanks for the information you post.
Wow, I feel really embarassed from this workout. It was harder for me to focus during the workout since I had so much on my mind.. and the Gymboss timer screen just faded to the point where it looked completely blank! Augh, luckily I knew what time I started the workout, though. My time was so slow, yet I did all the reps for everything. I hope I’ll significantly improve the second time!