Hi guys,
So this is the last workout for six pack abs and your homework will be not only to complete this workout and try to beat my time, but also recap everything that we have talked about in the two previous posts regarding six pack and love handles.
In today’s workout you will be doing 7 rounds of the following exercises for time.
As usual I used my cool Gymboss Interval Timer to keep track of my time for this challenge and my Gymnastic Rings for the hanging knee raises.
1. High Knees to Mountain Climbers (10 reps + 10 reps) x 5 rounds
2. Hanging Knee Raises 5 reps
3. Ninja Jump to Half Burpee 5 reps
I completed this workout in … watch the video :)
I hope that you will enjoy this workout as much as I did and thanks a lot for your comments and your opinions. Also thank you for keeping our conversation interesting yet very nice and positive.
Best,
Zuzana.
(10 High Knees + 10 Mountain Climbers) x 5
Do 10 high knees as fast as you can and then drop down and do 10 mountain climbers at maximum intensity. Repeat 5 times.
Hanging Knee Raises 5 reps. You can do this exercise by hanging on just about anything. I am using gymnastic rings. It is harder to do this exercise on the rings, because they tent to swing a lot which you are trying to avoid as much as possible. Your hands should be griping the rings about shoulder width apart. Make sure that you are hanging. The rings can be easily adjusted so that you can pull them up higher. Pull your knees up as much as you can as if you were trying to touch your elbows with your knees (that’s my goal for the future). Bring your knees down in a controlled movement to avoid any kind of swinging and momentum. Don’t just drop your legs down.
Start by kneeling on your exercise mat. Jump from the kneeling position into a squat. Put your hands on the floor in front of you and jump with your feet back into a plank. Keep your whole body tight in one line and don’t drop your hips. Jump with your feet forward and again back into the plank. Remember to keep your abs contracted throughout the entire sequence. Repeat five times.
This one was tougher than it looked! Time: 20:23
Thanks for another workout that pushes you to the limit!
Hi Zuzanna,
Well I’ve asked my boy friend this before and he has said to me that its very attractive to a man to see a woman who takes care of her body, it shows a man that she is the type of person who isn’t going to let her self go and it also it can give you a common interest and also help motivate the other person to achieve a active lifestyle. It not about a perfect body but more about not given up on life and enjoying what life has to offer and if your out of shape that will affect your energy,moods,love life and goals in life. It also in my opinion is a comfort to a man to have a strong co-pilot in life because when things get hard you know you have some one strong to have by your side.
I very much agree!!! It’s pretty much exactly what I told my boyfriend, and he is athletic so we are pretty much on the same page. When I am winding down for example running up a hiking trail i was getting tired and he made me continue and when he stopped i told him nope lets keep on going (my lil way of getting him back) but in a good way. Its fun =].
I has been a month since I first challenged myself with this. It was just as gnarly-intense as the first time, but I was nearly a full minute faster: 15:32. The high knees are brutal! I sounded like a locomotive! Awesome stuff…thank you!!!
I do not think that all skinny girls are pretty because most don’t have a shape and for some people just skinny sometimes seems anorexic. But girls with either curves or muscles seem healthier and prettier in my book. By the way I never realized how literally “World Wide” the web was until I saw places like omgpop.com and I people would say there from Beijing, New Zealand, Ontario etc. Oh, and I’m 14 if your wondering about the omgpop.com reference. :D
- Louisiana, U.S.A.
That’s nice to see that another teen girl actually knows the difference between anorexic and being skinny & healthy!
- Kay Ontario, Canada
This was my first time doing this one and actually just starting doing the bodyrock workouts, but the Ninja Jumps were very hard for me get get off the floor! Any suggestions? I just kept trying hopefully I will get to where I can do it correctly. I have been doing the P90X workout since July of 2009. Determined :):)
Hi Zuzana,
I am having issues with losing the baby fat I have on my lower abs. I have tried almost all of your workouts for abs and they hurt everywhere but my abs! I am doing your 30 day challenge and it seems to be tightening my abs a little, but I fear that I won’t be able to have the baby fat gone soon enough.
Help?
Thanks
I know this reply is a few months after the fact, but I’m also a mother. I was able to get my six-pack back several months after giving birth to my son. I wore a sweat belt every day to tighten the skin around my midriff and to burn off any stubborn fat in that area. I took vitamin supplements (vitamin E is great for helping skin cells to replenish and heal) and rubbed cucumbers on my stomach twice a day. I know this sounds weird, but I have friends that use cucumbers to reduce the appearance of cellulite so I figured it could do the same thing for that mommy pooch you’re left with after having a baby, lol. When I was able to work out again, I started off with a very cardio intensive training schedule which burned off most of the baby fat and switched to a low-carb and high-fiber and -protein diet. Another really helpful thing that you can do to tighten up that area quickly is to continuously tighten your stomach muscles whenever you’re idle. I hope this helps you and other mothers. A lot of people told me while I was pregnant that it would be impossible for me to get my pre-baby body back so I was extremely motivated to prove them wrong and now I’m in even better shape than before I gave birth, lol. I love Zuzana’s workouts! She really inspires me and her routines are so challenging which is what I’m really looking for from my workout program. :)
Heya,
These workouts are so awesome, I love them all because they’re all so different from what I’m used to doing!
I’m having problems with the ninja jumps. Is there any exercise that works up to it so once i’ve developed enough strength I can master the ninja?
Thanks :)
Fi
Hey, I really want to lose my love handles and im wondering that while im doing this workout is my tummy suppose to burn? Because I already have done 3 sets of this and i don’t feel it burning. What am i doing wrong?
I really love your website and all your workouts, I couldn’t have discovered them at a better time! I work at my gym and am getting seriously bored with all the equipment and cardio that it has to offer. Now I write down your workouts, go into the group fitness room alone and I’m done in a matter of minutes rather than hours like before. They are so much fun and they are challenging! Thank you
I Love your workouts! I am having trouble with the ninja exercise. Can you recommend an alternative exercise or something else that can be done to help work up to being able to do the ninja?
Thanks so much for your workouts!
Lori
Hi Zuzana,
Do you consider yourself skinny? I am a little bit confused about what is considered skinny. For example, I consider your body type to be athletic and same for Madonna; Jackie Warner; Angela Bassett and Jessica Beil just to name a few.
Zuzana, I am in total agreement with you about Beyonce, Eva Mendes, being beautiful sexy women. I will add to your list a few more women with varied body type that I considered to be sexy, Jennifer Lopez, Halle Berry, Angelina Jolie, Uma Thruman, Julianna Moore, Demi Moore, Isabella Rosilinni, Gabrielle Union, queen Latifah, Helen Mirin, Kate Winslet, Michelle Obama. I could go on and on and on. The list is endless.
I think to be beautiful and sexy is how we carry ourselves and how comfortable we are in our own skin. I personally think Tom Ford is one of the most sexy human being on earth today. I say this not because of his physical beauty (which he is beautiful) but because if he walks into a room in any given country people are bound to take a second look at him. They will take a second look because he is impeccably put together and walks in with confidence.
My petty goal in life is to be or fake being Tom Ford (I’m not taking about sex change.) As a woman I want to strut into a room with that type of self confidence and awareness. I will walk in with my head held up high, shoulders straight, stomach pulled in with the song “I’m to sexy for myself” playing in my head.
Unfortunately, knowing me I will probable fall down and knock out all of my front teeth and that is definitely not sexy. I hope if I do fall, my fake Tom Ford ass will get up and pretend like nothing happened.
Love yourselves people. Beauty is in the eyes of the beholder.
I don’t think the every skinny woman in pretty, also I think there are some plus size woman that look amazing, the point is how you feel and what you project….
I have a question for you?? I want to drop some pounds, 5 to be exactly, I love these exercises can I do them every day??
Thanks I love you web
xoxo
Super workout!
I have add 7×10push-ups and 7×5 pull-ups to your workout and it took me 20:06 together.
In Mexico we have a saying that goes like this…
Men like to look at skinny but they like to “grab” fat…
LOL…
BTW, I just got my pink Gymboos timer and can’t wait to start using it tomorrow!
Personally, I think real women have curves. Here in Toronto, boys like big butts and big boobs. My guy friend told me that he wants a girl with a bit of fat on her body so that he doesn’t break her :P
18:39. Normally I would be a little bit ashamed, but I am just happy I finished. I am a little bit sick, I had fever too, so at first it was difficult to breath. But after workout I feel much better, I feel like a winner, who didn’t gave up :D
16:53! awesome
You areawesome! This webpage is really excellent. I really wish much more individuals go through this and get what youre declaring, mainly because let me tell you, its essential things. I by no means wouldve assumed regarding it using this method unless Id run into your blog. Thank you for placing it up. I hope you have excellent accomplishment.
Just did this workout today in 12:48:35 and beat my previous time which was 18:45:28 back in April!
THANKS!