Hi Guys,
This is today’s workout and it is absolutely brutal :)
1. Burpees (with push up and jump up)
2. One Leg Dead Lift and Jump Up (switch legs after each interval)
3. Mountain Climber
4. Side Crunch (switch sides after each interval)
5. Side Lunge Touch Down
Set up your timer for 8 rounds and 2 intervals. The first interval is 10 seconds which is your rest interval and the second interval is 20 seconds. During the 20 seconds you will be exercising at your maximum effort. Push really hard. Each exercise will take you only 4 minutes.
Your timer will tell you when the 4 minutes are over. Take a short break, reset your timer for another 4 minutes and move on to the next exercise. I am using my Gymboss Interval Timer which allows me to focus 100% on the exercises and not on constantly getting distracted by checking the time.
I have posted the amount of reps that I did for each exercise below.
Burpees: 5-5-5-4-4-4-4-4
One Leg Deadlift and Jump Up: 10-11-10-10-8-8-10-10
Mountain Climber: 37-36-38-26-23-23-23-23
Side Crunch: 16-12-14-14-14-12-13-11
Side Lunge and Touch Down: 13-13-13-12-12-12-12-12
When you are doing this exercise make sure that you stay low and keep your knees bent when you return to the starting position.
Did it this morning and I swear that after reading your results I was quite scared this morning.
I actually had to chat with myself as I warmed up first thing at 7 AM :-) My dogs were half asleep and looked at me as if I were crazy I am sure.
So this is what I did this morning:
Burpees (EVIL!!!): 7, 7, 7, 6, 6, 6.5, 6, 5
One leg deadlift: 13, 13, 15, 15, 15, 14, 14, 13
Mountain climbers: 44, 40, 38, 35, 37, 30, 36, 30
Side crunches: 17, 18, 17, 17, 17, 17, 16, 17
Side Lunges: 15, 16, 16, 16, 15, 15, 16, 16
Everything hurts! The burpees and the mountain climbers, MY WORD!
Thanks to those who posted their results, it gives me something to strive for.
wow Carla! You’re a beastly chica!! :P good job, and what’s your story regarding fitness and active living? Are you an athlete, have you been into it a long time? Ditto about the Mt. climbers!
Hey EE,
I was an athlete for many years. Was a professional kayaker. Those days are over and these days I keep fit because I enjoy it and got used to having a fit lean body.
Call me vain :))
how about you?
i cannot believe how great your scores are. i am definitely not fit enough.
4-4-4-3.5-3.5-3-3.5-4
8-9-9-10-10-10-10-10
30-23-19-18-27-20-20-20
and right now i’m typing this because i’m waiting for the lactic acid to work its way out of my entire thigh, shins, and tops of my feet before i finish the workout. it hurts sooo much.
do you have any tips on how to prevent soo much buildup? i’m definitely breathing like mad.
Hey Zuzana,
I’m a bit behind in the workouts and didn’t do this one until today. I just wanted to share my times (because I haven’t in a while) and tell you that I LOVE this style of workouts. I love the constant goals to reach throughout and the lack of rest because you know the timer’s going to beep again soon! I feel like my fat cells are shrinking faster with these tabata style workouts too. Thank you so much :)
Results:
Burpees – 5,5,5,4,4,4,4,4
One leg DL jumps – All 10
Mountain Climbers – 34,36,38,36,36,35,32,30
Side Crunch – 17,17,16,16,15,14,14,13
Side Lunge Touch Downs – 16,16,14 for the rest
Ahoj Zuzanko,
now I have completed this Psychopat Workout. It was really hard!
My score:
1.Burpees+Push up on Knees+Jump Up: 7,7,6,6,6,5,6,5
2.One Leg Dead Lift+JumpUp: 10,11,11,11,11,11,11,11
3.Mountain Climbers: 40,41,37,38,37,40,40,43
4.Side Crunches: L-17,R-19,L-19,R-19,L-16,R-18,L-15,R-18
5.Side Lunge Touch Down: 12,12,12,12,13,13,13,14
Short breaks: 1-1,5 minutes
Remarks: I am following your work outs about two weeks, my endurance has improved and I thank you for that a lot,Zuzka, you are still giving me motivation:). So the biggest issue of why I am still looking like I do is my DIET! I can work so hard, exercise twice a day, I am even following small portions 6times a day, but I always overeat at night! Misery…
Awesome workout. Those mountain climbers were tough but I did really good.
Hi Zuzana,
I honestly thought my numbers were gonna be worse because I did some weight training last night:
Burpees: 6-6-6-5-5-4-4-4
Oneleg Deadlift Jumps: 12-13-13-13-13-13-12-10
Mountain Climbers: 42-42-41-37-36-33-37-35
Side Crunches: 18-17-17-14-13-12-12-12
Side Lunge Touch Downs: 14-14-13-14-13-13-12-12
I loved the intensity of this workout ;)
Thanks Z
burpee 5-5-5-4-4-4-4-4
deadlift 10-9-9-9-10-10-10-10
mtn climber 44-43-39-36-38-37-36-33
side crunch 11-11-10-12-11-9-9-9
side lunge 13-13-13-14-13-13-13-13
Side crunches were the hardest. Any tips on form? I only feel like I’m doing them right half of the time. The lower arm is just for balance, right? I feel like I’m pivoting off of it too much.
I really like the intervals. Watching the timer click down really makes me move. This is really helpful on days when I don’t feel like pushing myself–I need that external kick in the butt!
HEY ZUZA,
YOU’RE MY ROLE MODEL NEXT TO MY FAVORITE MOVIE STAR SURYA. WELL MY PROBLEM IS THAT I USED TO DO INTENSE WORKOUT OF ABOUT 4 HR A DAY IN MY GYM. I PAUSED GYM FOR 9 MONTHS DUE TO MY PUBLIC EXAMS( I’M A 17 YEAR OLD KID) AND MY COLLEGE ADMISSION WORKS, BUT DURING THIS PERIOD I PUT ON A LOT OF WEIGHT AND LOST MY STRUCTURE AND POSTURE. I’M IN A PRETTY BAD SHAPE NOW AND NEED YOU’RE ADVICE AND I’M 5FT 6 INCHES HEIGHT ALSO ADVICE ME TO INCREASE MY HEIGHT
YOUR BROTHER LIKE FRIEND
( HARI )
Hi Zuzana!
i just finished with this workout and it was intense! for something this short i never expected it to feel so good! i just recently discovered you on youtube which is how i found your website and im gonna continue working out. You are such an inspiration! keep making videos!
Thanks!
That was an EXCELLENT workout! :) Here are my numbers:
Burpees: 6,5,5,5,5,5,5,5
1 LDL & Jump: 14,14,14,14,13,13,13,13
Mtn. Climber: 22,24,25,24,23,21,23,23
*Jumping Lunges: 23,23,22,20,20,20,18,21
Side Lunge Touchdowns: 23,23,22,22,23,24,23,22
I subbed jumping lunges for side crunches because I was in the mood for them. I know, I am a glutton for punishment. :0)
Did this one. I lost track on mtn climbers, but everything else went pretty well. I am hoping to improve every time I do this. THANK YOU SO MUCH!
First of all, you’re gorgeous! I want to look like you!
This is my first attempt at your workouts. I’m seriously impressed. This one kicked my booty.
Here are my numbers
Burpees 6-6-6-5-5-5-4-4
Dead lift-jump 9-10-10-10-10-10-9-10
Mountain climber 43-40-42-30-32-20-30-30 I tought I was going to die, or at least throw up..yikes!
Side crunch 17-17-15-15-15-15-14-15
Side lounge-touch 12-11-10-11-11-12-11-12
I’m hooked!
The mountain climbers really burned, but still averaged between 20 and 25 per round. Another great workout.
Plus when I found your site about 3 months ago, I thought burpees were evil and adding a pushup to them made them the devil itself. They were always the one exercise that I had a tough time maintaining form through. But after sticking to these workouts over the past couple months, I really blazed through them with great form today. Very noticeable.
All the hard work is paying off. I feel more cordinated and balanced as I move around during the day. My posture has improved. I feel stronger everywhere. Upper, core, and lower body. I still hit the gym a couple days a week to do weight training, but I’ve find myself backing off from that more and more as I perfer the body weight style workouts on your site more.
Thank you for the great workouts and keep them coming.
Hii!! I LOVED this workout!! forgive me Zuzana, whenever I just watch the videos, my brain automatically goes, “hmm doesn’t look so bad, etc.” but when I do them I’m like, “doh! why did I even say that”? hahaha :P It’s been a while since I’ve felt THIS cardiovascularly challenged, and it rocked. I feel like I did better than I expected:
Burpees 6, 6, 6, 5, 5, 5, 5, 4
one leg dead 10, 11, 11, 11, 11, 10, 10, 11
Mountain 43, 36, 34, 28, 30, 32, 30, 21
sidecrunch 19, 18, 11, 10, 14, 14, 12, 10
side lunch 18, 20, 18, 19, 20, 18, 18, 20
Thank you so much for this one guys!! Love ya~
Excellent as always. I’ve always exercised at night before bed, then I shower and I’m out like a light. I’ve seen you say that your times/reps are always better when you work out first thing but there is no way I am prepared to do this kind of work when I first wake up haha.
Once again, the extra work you put in to make this available to all of us is greatly appreciated. I had a gym membership for a while and it was totally fruitless. BodyRock showed results from day one so I’m glad it’s going strong and improving even : )
Excellent workout like always! I really felt it during the burpees (which I hate sooooo much!!)
Thank you Z!!
Great photos and videos of your workouts. Wish my gym had a view of churches instead of a parking lot.
I found your site from youtube looking for core workouts. These seem very active and fun to accomplish. Great video but I wish it would stay on one spot long enough to see what is flexing to do these moves.
Burpees 3-4-4-3-3-3-3-3
one leg dead lift 7-8-7-8-8-9-9-9
mountain climbers 27-24-21-24-23-26-20-30
side crunch 10-9-10-10-11-10-10-11
side lunge 11-11-11-11-11-13-12-12
I did better than I thought I would! :-) I loved this workout! Your workouts are fun and challenging.
Hi Zuzana!
First of all i love your workouts you’re the best :) and secondly I have a question if you could please help me out what do u think is beter to do for losing fat on the arms without building the muscles,couse im afraid thats gonna make them biger im confused abt this dose any cardio work or maby u know some particular exersise please help me out XD
i did get his when do you switch lour leg please? in the 2nd exercise..
its really complicated i must watch it several times until i get it..
i dont even have such timer..
und also the gymnastic ring for other workouts..
i cant even do burpees..
no more fun i think i will go to bed and watch a film haha
and what are the NUMBERS i really did get this
Good morning!!
As promised, I started doing your video this morning for the first time! I JUST finished and woooooow!!!
What a great workout :) I really enjoyed myself and it feels fantastic to be back to working out – all thanks to you!
Burpees 7,6,6,6,7,5,5,6
One Leg Lift & Jump 11,11,11,11,10,10,11,10
Mountain Climber 18,21,21,16,22,20,20
Side Crunch 13,16,18,17,15,15,16,17
Side Lunge 13,20,19,19,20,20,19,20
I can’t wait for tomorrow’s workout! :)
Now off to get ready for work!
:) g’day to all
Hi everyone!!!
I finally did it!!Here is my score:
3 4 4 4 3 3 4 3
7 7 9 9 9 9 7 8
36,30,18,20,20,12,15,24
13,13,14,13,13,13,13,13
11,13,13,14,13,13,14,14
I am not proud !!!Especially with mountain climbers and Ialso beleive i did not have good form for crunches and lunges!!!Maybe next time I will do better!!!!
Thanks Zuzanna you are the best!!!
Kisses from Greece!!!!!!
Just did this workout today. Absolutely loved it! I think this is the most I have sweated doing one of your workouts (aside from the “o” face workout – loved that one too!)
Thanks for being just a great inspiration to us all!!
Nice workout! I dragged my roommate into the hall to do this (she was going to skip her workout and I had already worked out).
Me:
Burpees: 8-7-6-6-7-7-7-7
One leg dead lift jump up: 14-14-14-15-15-16-15-14
Mountain climbers: 48-45-44-43-46-45-44-44
Side crunch: 20-22-23-24-26-24-27-27
Side lunge touchdown: 13-12-14-16-16-16-17-15
Roommate:
Burpees: 5-3-3-3-3-4-3-3
One leg dead lift jump up: 14-13-12-11-10-11-11-10
Mountain climbers: ?-31-33-21-21-24-26-20
Side crunch: 18-18-22-20-21-22-23-22
Side lunge touchdown: 13-11-14-13-13-13-13-12
Wow, I really struggled with this, at one stage everything went black and I thought I was about to pass out!
Burpees – 4, 4, 4, 3, 3, 4, 3, 3,
One Leg Dead Lift – 10, 10, 10, 9, 10, 10, 10, 10, 10
Mountain Climbers – 42, 40, 20, 34, 39, 33, 10, 36
Side Crunch – 16, 18, 18, 19, 19, 19, 16, 17
Lunges – 15, 14, 15, 15, 15, 14, 17, 16
The Mountain Climbers nearly killed me, as I said, it all went black at one stage (went from 33 reps to 10 reps) But I’m feeling great now!
Hope to improve next time (and not pass out!)
Dee
Aussie, Aussie, Aussie, water, water, water!!! PLEASE!
Holy Cow! That was a hard workout! But I’m pretty proud of myself, I did about the same as you, Zuzana (give or take). It is really so kind of you to do this provide this wonderful service for us! Thank you :-)
Zuzana,
I’ve been doing your workouts for the past couple months. Last night I jogged (for the first time in 2 months) I ran 5 miles and shaved 5 minutes off my time! Your workouts have increased my strength, endurance, and lung capacity. I never would have believed that this type of cross training would deliver those results. Thank you so much for your gift of providing these workouts. Melissa
5-5-5-5-5-5-5-5
10-10-11-11-11-11-11-11
33-37-36-34-31-35-34-37
20-20-21-20-21-21-21-20
15-14-16-15-15-16-16-16
I love reading all of the posts and seing the results. I can’t wait to get off work and do my workout!
Have a great Zuzanaites ;-)
Burpees: 5-5-4-4-4-4-4-4
One Leg Dead Lift and Jump Up: 10-10-9-10-9-11-10-10
Mountain Climbers: 47-47-47-48-47-49-45-38
Side Crunch (My Favorite!!): 18-18-19-19-19-19-20-20
Side Lunge Touchdown: 12-13-13-13-13-12-12-13
This was an excellent exercise! Thank you so much, my fitness performance has greatly increased ever since I started to follow your exercises! I also developed a little bicep =P
–MeganK
Hi Zuzana,
I love your stuff. Can you please enlighten me to the methodology of the timer with the 10 second and 20 second intervals, within the 4 minute workout. I still don’t get it
thanks
pat.
it is called the tabata-routine.
You do one exercise for twenty seconds (try burpees) and take 10 seconds rest. This is one set. Eight sets is a complete tabata.
(google/youtube tabata if you need more information)
Burpees 6-5-3-3-4-4-4-4
OLD 7-8-8-8-8-9-9-8
Mtn. Climbers 40-31-20-22-28-18-25-20
Side Crunches 24-25-23-24-27-25-21
Side Lunge Touchdown 13-13-12-12-12-13-13-12
ONGoodness! The mountain climbers are brutal!
Thanx Zuzana
Loved the workout as usual!!! I loved the name too. lol
Thanks for all you do Zuzana!
Burpees 6-5-3-3-4-4-4-4
One leg Deadlift Jumps 7-8-8-8-8-9-9-8
Mountain Climbers 40-31-20-22-28-18-25-20
Side Crimcj 24-25-23-24-27-25-24-21
Side Lung Touchdown 13-13-12-12-12-123-13-12
Did this now in the morning.
1. Burpees – 55543434
2. One Leg Dead Lift and Jump Up – 10,10,9,11,11,9,8,10
3. Mountain Climber – 40,40,25,30,30,/,32,40
4. Side Crunch – 19,18,18,19,18,17,17,18
5. Side Lunge Touch Down – 14,16,17,17,15,15,16,16
And now shower, then breakfast.
That looks pretty tough.
I dragged into the studio this am. I did a warm up series with the Stretch Out Strap then got to work on Sexy Psycho.
The Burpee combo was the hardest. Had to eliminate the hop on the One Leg Dead Lift due to a smarting knee from earlier this week. Kicked butt on the Mountain Climbers and Side Crunches.
Stretched out with some side bends, rotation and back extensions. Used a foam roller for the it band and knees as well as chest expansion.
Hi Zuzana! This workout is brutal. I’m a 37yo 6′1″ 200lbs male in reasonably good shape. I was going to try your 6 week program with the hopes I could trim some 15lbs or so of holiday weight (yes, I know it’s February!). Would there be any harm in adding this to the regimen? Also, what are your thoughts on working out if your muscles are sore? Thank you!
Burpees: 6,5,4,3,4,2,3,2
Dead Lift: 9,12,12,12,12,12,12,12
Mtn Climb: 28,12,12,10,12,7,10,5
Side Crunch: 24L,28R,21,22,20,20,20,20
Side Lunge TD: 18,10,9,8,8,8,8,9
I made some improvements on this workout today! At least this time I didn’t (almost) pass out. It’s a wonder though, as I was out celebrating last night. A few too many bevvies, so figured some punishment was in order!
Burpees – 5, 4, 4, 4, 3, 4, 3, 3,
One Leg Dead Lift – 11, 10, 10, 10, 11, 10, 10, 10
Mountain Climbers – 42, 42, 42, 30, 35, 30, 40, 29
Side Crunch – 18, 18, 16, 14, 12, 12, 12, 11
Lunges – 22, 20, 20, 20, 16, 20, 19, 19
I found the side crunches to be my enemy today!
I have say a HUGE Thank You to you Zuzana and Frederick. You are both such an inspiration to me and to many others too! I’m sure everyone would like to say many thanks for all the hard work you guys do, both with the blog and especially Zuzana for showing us all that it’s possible to get in shape without expensive gym memberships and just a few minutes each day.
I just hope and pray that you guys continue to offer this fantastic site free of charge!
Dee
Aussie, Aussie, Aussie, Oy Oy Oy!!!!
:D
My second attempt at this workout resulted in this:
Burpees: 4-4-3-3-3-3-3-3
Dead lift: 12-12-11-12-11-12-12-12
Mountain climber: 45-43-37-30-40-35-39-40
Side crunch: 10-10-10-9-8.5-8-9-10
Side Lunge: 15-14-14-12-12-12-12-11
I did the warm up routine before and I could feel that it was nicer to do the workout after that. Now I’ll stretch…Thanks for the wonderful workout!
I think you should call that supine spine rotation exercise ’shark’. Just sounds cool and better than calling it no name at all. Also who does your website. Need help with mine to get it as good as yours. Thanks. Khumo.
You’re right! This was brutal! Burpees are so so hard for me but they’re getting easier all the time. Well, ok, not EASIER per se, but I can do more of them before I have an aneurism. Those mountain climbers!! I thought I was going to die!
burpees: 7, 6.5, 6, 6, 6, 5, 5, 6
dead lift: 11, 11, 10.5, 11, 10.5, 10, 10.5, 11
mtn: 51, 51, 47, 45, 48, 47, 41, 44
side crunch: 20, 20, 19, 16, 16, 16, 16, 16
lunges: 12, 13, 13, 13, 14, 13, 13, 14
I am so sweaty it’s outrageous. I’m surprised my ipod still works.
THanks!!
x
Awesome Workout – I had a bad meal tonight and glad I could do this in my home and burn some cals. My form fell apart for the side crunch – something to work on.
Just finished this brutal workout, still dripping :).
Burpees: 7, 6, 6, 6, 5, 5, 5, 5.
One leg dead lift: 10, 10, 10, 10, 9, 10, 10, 10.
Mountain climber: 63, 55, 50, 45, 42, 40, 40, 41. it’s one of my favorite exercise.
Side crunch: 13, 11, 13, 13, 12, 12, 12, 12.
Side lounge touch down: 14, 15, 15, 15, 15, 14, 14, 15.
Bit behind on the ol’ workouts too…
Results:
3-4-3-3-2-3-2-3
7-8-8-7-8-9-8-8
35-26-24-21-22-21-9(!!!)-25
12-11-12-12-8-10-9-9
11-12-12-10-13-13-13
just finished this workout!! it was so enjoyable, it was my first interval workout as i’ve been waiting for my gymboss and it was soooo much fun!!
More interval training please :-)
i am thirteen yrs old and am doing these workouts for the first time! the burpees are really hard but the deadleglifts killed me i almost fell over trying to keep up but i feel really good so im going to continue doing the workouts until i cant workout anymore :)
Hi Zuzana,
You have really been a great inspiration for me. I’ve started working out following your videos a month ago. Now I can fit into some of my “I’ll-wear-it-when-I-get-slimmer” clothes. What’s more, I’m now more alert and energised too! Thank you very much, Zuzana, for being so wonderful. :)