Hi guys,
This is our second training session for this week where we are focusing on fat loss and buns. This workout is going to be pretty short but very intensive. You will need watch or timer – I was using my silver Gymboss Interval Timer today. Try to go through the workout as fast as you can without taking any breaks. What is more important than speed is keeping proper form for each exercise, so make sure that you don’t sacrifice that just for the sake of beating me in this challenge ;)
Start with 30 reps of this short sequence
2 walking lunges
4 backward jumps
Half Burpee with Jump Up (no push up)
Continue with Step Ups and One Leg Elevated Squat (30 reps on each leg)
Now Lay on your exercise mat and do One Leg Bridge – 2 sets of 15 reps on each leg.
The very last exercise is one leg wall sit and your goal is to hold this position for 30 seconds on each leg and then repeat one more time. (2 minutes in total)
I was listening to Timbaland – Morning after dark. It is a killer song and I love it :) Here is the video:
Hello. I recently discovered your workout videos on YouTube so I came to your site. I haven’t “exercised” in awhile. I quit the gym (because I was bored) and started doing some martial arts but I’ve really wanted to get back into exercising again. You have inspired me. If I can look half as good as you do by doing your workouts, then I’m in. So I’ve done 3 workouts so far. Tonight I tried this one. This definitely reinforced that I need to get in better shape. I’m a 40 yr old female. I did this in 19:02 minutes. I’m keeping a notebook with my results and hope to improve over time. Thank you, thank you, thank you for your wonderful workouts.
P.S. I had my son buy me the gymboss interval timer for my birthday last week just so I could start doing the workouts.
I was sweating like a pig doing this workout. I was able to complete it in 15mins 10 sec. I could not hold the one leg wall sit for 30 sec, so I did 3 sets of 20 sec on each leg. I definitely earn my shower and breakfast.
Thank you, Zu)) Very nice workout! I finished it at 19 min 00 sec )
(Paul Van Dyk help me=)
Hi, I want to ask you how many short trainnings like this you are doing per day?
Just 1….
Hi, I tried this workout but I couldn’t do the short sequence for 30 times :( I also tried the 15 Minute Killer Cardio Challenge either :( I usually do more static workout… Can you recommend me some of your cardio videos that I can start with and build up to this level? Thx
I love Lady Gaga she is the Bomb
[...] avventure di Marco Buratti nei romanzi dedicati all'Alligatore, eppure si arriva a parteggiare …Burn Fat And Tighten Your Butt | Fitness Advice, Workout …Hi guys, This is our second training session for this week where we are focusing on fat loss and [...]
Jessica is one of my favorite actress, I can not really picture Jessica carrying baby, she certainly is the most beautiful mother on earth!
this workout is just one round? or more?
16:30! I am getting in better and better shape! I owe it to you!!! You make cardio fun! Thanks Zuzana and Freddy! I hope you are feeling better. I know you are ready to workout!
Amanda
i got 15:28
did i do something wrong? because i always have wayy slower times than you
maybe it’s the massive amounts of coffee and food i had today lol
Today is my first time doing two BodyRock workouts back to back. My first session was “Get Hot Cardio W/O”…”BFATYB” was the second. I select this one for glute training.
Since I already did a time challenge, I broke the exercises into 3 sets of 10 with a 20 sec rest in between each exercise.
Tip: For beginners, you can modify workouts to meet your fitness level.
Take out the time challenge, just go at your own pace at first and learn to execute properly. Reduce the amount of reps or rounds. Use progressions (single legs are a progression of double legs. Use two arms/legs where Z uses one. Or break down more complex moves into smaller pieces. Do 1 forward lunge rather than two or do the lunges then do the jumps backward).
Be well.
Lady Gaga is great. Many thanks for posting this. She’s such a amazing performer.
I just loved this workout routine!! The first part is really intensive, but I still loved it I ust couldn’t complete the entire routine because I’m in pain since yesterday (you know, all that beginners stuff), but I’m still moving!!
Thank you guys!!
Maggie
nice exercise tips….
How many reps are needed to lose fast?