Hi Guys,
You have to give this Sexy Beast a try especially if your goal is to look good for the summer :) I decided to put a little bit more pressure on you, because that’s exactly what you need. The summer is comming!!!
In this workout you will be doing 4 exercises and each exercise will take you 4 minutes. You will need an interval timer to keep track of the intervals for you. I am using my cool new black Gymboss Interval Timer. Set the timer for 6 rounds and 2 intervals. The first interval is 10 seconds – that’s your rest time. The second interval is 30 seconds and that’s when you will be doing the exercise at your maximum effort. When the timer gives you a signal that the 4 minutes (6 rounds) are over, have a short break and move on to the next exercise. Have Fun!
This is my score (the amount of reps for each exercise that I was able to complete during each 30 second interval)
1. Dynamic Squats : 21-19-18-16-17-17
2. Reversed Push Ups: 15-13-8-8-6-7
3. Dive Bombers: 7-5-6-5-4-4
4. Prisoner Get Ups: 7-6-5-5-6-5
The first exercise in this workout are Dynamic Squats. Start by standing with your feet together. Jump your feet apart and squat down pushing your hips back and keeping your back straight. Get your hips below your knees and touch the ground with your hands. When you jump your feet apart, land softly on the balls of your feet first and then shift the weight onto your heels as you squat down.
Squeeze your butt muscles and rise up jumping your feet together. Always land softly on the balls of your feet when you are jumping.
The second exercise in this workout are Reversed Push Ups. I would normally use my gymnastic rings, but I wanted to show you what is possible with two chairs and a broom stick. Just make sure that everything is strong enough to hold your weight.
You can extend your legs for more challenge or you can bend your knees like I did. This exercise is also a great substitute for pull ups. It’s easier than pull ups, but there is always a way to modify an exercise to make more difficult.
The third exercise are Dive Bombers. You can use the chairs and the broom stick again.
Try to slide down underneath the broom stick without touching it.
Remember this is only half of the exercise. Now reverse the movement and get back to the starting position without touching the broom stick again.
The fourth and the last exercise in this workout are Prisoner Get Ups. Have you ever tried to get up without using your hands for support? You should try it. What if you will need this skill one day? I hope that you won’t ever need it, but try it just for fun. This exercise is great for developing your balance, coordination and agility.
This is my technique. I put one leg sideways on the ground and I put my other foot flat on the floor. As I move my body forward I start pushing off of the heel…
…until I am standing. I reverse the movement to get back to the starting position on the exercise mat.
Bonjour Zuzana,
J’aime beaucoup vos programmes de fitness.
I think your workouts would have a very big succes on the French TV.
It is very interesting to follow your instructions.
good very good.
friendly
PAM
Yes She would be a hit on TV in the USA also, I am a ex-powerlifter, an I have been doing her programs now for around a year , And they work & there FUN, I wish she would be on TV in the USA to Follow along with, It would be also nice if she made a DVD work out pack for non weights & weighted, I Love her work outs,I am in great shape once again thanks to her!
yes. She would also make a good work out partner…..
Keep up the good work out videos…..
I like watching them ;)
can you increase or decrease your breast size if youre toning them or working out? .
i was wondering that
i dont want my booobs to go away by working out.
:)
i hope you can help
thanks!
Hi, Zuzana! I really love your workouts. Thanks for the tips, also. Big kiss from Brazil.
Hi Zuzana ilove you workout, i see all you videos becouse i do exercise by my own to, i just want know how no loose mour weigh y get muscle .During my pregnacy i was 135 p and get 190p in the end but now and very sk like u
i order my gymboss
thanks a lot !
From California
Do u have any advice for some who just had a tubal pregnancy, how to get back starting in working out. Or if anyone has advice.
I just wanted to add a comment here. I got my interval timer about 2 weeks ago and it has helped me enormously with my workouts. I workout at alone in my tiny apartment and just having that timer and Zuzana’s creative workouts plus yoga I am seeing changes in my physique.
The timer is good not only for the intervals but also to keep track of the time spent working out. I feel stronger and have noticed my posture is a lot better.
I have always been active, but really got tired of the swimming pool and the same routine, after Zuzana’s workouts and being more focused on them I feel like I can go back and swim and give it my all.
Just needed a bit of motivation. This is a really nice community and I thank Zuzana and Frederick for making this such a great and positive place for us to learn and persevere.
Cheers
Thanks for the nice comment :)
I think that you could do commercial for the timer company. It really makes me want to buy it and do your exercises :) Keep up your work… I think your life is amazing and I like to watch your videos as they recharge my batteries. And for Frederick .. You get really better all the time. Big fan of the pictures. What equipment do you use?
Dynamic Squats 21-16-13-12-15-15
Reverse Push Ups 13-10-8-8-9-8
Dive Bombers 8-7-7….
And you make it look so easy girl!
I’m going to keep trying though!!
You guys are awesome!
You look uh-mazing Zuzana!
Thanks for sharing all your tips and workouts!!!
Hello from Greece. Well, since things here are terrible and the cost for the gym too high, I started searching for blogs like yours. You are really great when giving instructions and you certainly managed to motivate me. After all summer is only 3 months away.
I am grateful for all the effort you put in the videos.
By the way, the outfit from Malta rocks.
Okay- Im gearing up for my first workout with you guys. Thanks for the positive energy xxx Lyndsey (Ireland) x
I tried this again after a month. While sadly it wasn’t any easier or less painful I did significantly better…boy, each set turns me into shaking mush– good stuff!!!
squats: 22 21 21 19 20 20 more every time!
R pull ups: 16 15 13 14 13 13 more every time!
Dive bomb: 6 7 6 6 5.5 6 more every time!
Prisoner: 5 5 5 5.5 5 5 a few less-meltdown achieved-phew!
This progress for such little time invested is truly amazing..I am shocked.
Keeping the journal is such a great motivator
Hey Zuzka, you are famous in Turkey too .
Check out the link please http://webtv.hurriyet.com.tr/category.aspx?cid=5&vid=4677&bid=1&hid=14068902
Thats great – except that they are using this video without permission, and worse they have covered over our website address :(
if you like, we can contact them nicely in Turkish (I am Turkish) or you can contact them in English. Yeah, they covered over your web site… no good! The thing is that youtube is banded in Turkey, and they probably found out the video on youtube. So they cannot link it to Youtube. However, you are right, at least, they could have add your original web site as reference…
Did this one today, here my results:
Squats: 21-23-23-21-20-20 (I don’t go under 90° with knees)
reverse push up: 10-8-10-8-8-8 (killer)
dive bombers: 4-3,5-3-3,5-5-4 (absolute killer, must work on them)
get ups: 5-6-6-6-6-6
One day on weekend I do 2 workouts a day, I think it’s just going to be 15Min Cardio with jump rope today, I don’t have any muscle strenght any more :))
OMG, this one was HARD!
I tried to keep good form for all of these. Here are my numbers:
dymamic squats (burn!): 17.13.11.11.11.10
reverse push-ups 12.15.12.14.13.13
dive bombers (these were *HARD*): 5.4.4.5.4.4
prisoner get-ups: 5.6.6.5.6.6
I am now on week 4 of your workout videos (5 x a week at least) and I LOVE IT! Please continue your excellent work! You are helping so many people like myself get in shape again.
M. xx
Hi Zana,
wow is all i can say about your workouts. i’ve decided to start back on my workout and ofcourse here on body rock is where i belong. I am athletic but i just need to brush up my toning.
love you and keep up the good work
OMG!!! I’ve started working out during my gym class lately and it seems as if it was nothing!! I’m 17 years old and trying to get my body up to shape for track and field season and for a school trip to LA… wow!! My mom introduced me to your website and I thought I’d try this workout… Being honest, I didn’t get past round two of the dynamic squats. I’m gonna go back to some regular cardio workouts till I can manage this!!
Dynamic squats: 18.19.17.20.20.14
Reverse PU: 14.12.10.13.9.9
Prisoner GU: 5.5.5.5.5.5
Dive Bombers: 4.3.4.3.4.4
Switched the order of PGU & DV…after the RPU, couldn’t confront another upper body piece, especially the DB! I still had to modify the Dive Bombers by doing them with the upper body elevated. Today, I was able to reverse directions successfully.
I really enjoy your workouts and you give me lot of motivation thanks
Hello, I have recently discovered your workouts. I had stopped exercising almost 5 years ago because I got bored of the gym routine. I now miss being fit and watching your videos is giving the motivation to exercise again.
I haven’t tried any of your exercises yet because I feel that they’re not for beginners. I will try them though soon and adjust them to my own level. However, I have a question for you. I have really bad knees due to jogging too much on hard surface when I was younger. They hurt when I do squats and any other exercise that puts stress on them.
What type of exercise do you suggest for someone like me?
Thank you very much and keep up the good work.
As others have said, I too think that you should come out with your own DVD and I’ll be the first to buy it.
Hi Zuzana and Freddy,
How are you guys?
I recently discovered bodyrock.tv and i am addicted! these are the only workouts I do now and the only ones i need, really!!!
I try hard, but my reps aren’t worthy of posting.. YET !!! :)
keep up the good work, guys !
Ra,
Hi Zuzana & Freddy,
I’m glad I gave this one a try this morning. I had to admit that my arms were on fire when I did dive bombers after those brutal reverse push ups!! Here are my numbers.
Dynamic squat: 20,18,16,14,18,15
Reverse push up: 12,10,8,7,8,7
Dive bombers: 7,7,6,4,4,4
Prisoner get up: 6,7,7,7,7,7
I enjoyed your torture though :) Thank you guys!!!