Hi guys,
I have a new workout for you today. It’s interval training again and it will take you only 18 minutes. I have to admit that my energy was little bit low today, but I think that it’s because my wisdom tooth started to bug me again. I know, I should get it pulled out, but it’s just never a good time. I will go to a dentist in Prague to have it pulled.
Anyway, today you will be doing 6 different exercises and each of them will take you only 3 minutes. There are 2 intervals: 10 seconds of rest and 20 seconds of maximum effort. This means that you will try your best to do as many reps as you can during the 20 second exercise intervals. You can set your timer for 6 rounds and take a short break after each exercise and reset again for the next one – just press start on the gymboss again. If you want to make it super intense and super fast, then set your timer for 36 rounds and do all of the exercises back to back. This way you will have only the 10 seconds of rest in between your efforts. I am using my cool Gymboss Interval Timer as always.
Good luck to everyone and have a great Sunday,
Zuzana.
Snowboarder. Your back is straight, thighs parallel to the ground, push your hips out and reach your arm towards the front foot. Shift your weight slightly towards the back leg.
Push off of the back heel, jump up and switch the position of your legs.
My score:
18 – 16 – 9 – 10 – 10 – 11
Hanging Knee Raises. From your pull up bar, rings or a wall – Hang with your arms and legs fully extended. Contract your core muscles and bring your knees up as far as you can towards your chest. Control the movement all the way down and avoid momentum and swinging. Tip: If you don’t have anything to hang from, you can do this exercise laying on your exercise mat.
My score:
8 – 9 – 5 – 5 – 6 – 5
One Leg Elevated Lunges. Stand in front of a chair and put the top of your foot behind you on the chair. Try to do as many lunges as you can during the 20 second interval. Switch legs after each interval.
My Score:
14 – 14 – 13 – 12 – 11 – 11
Skipping. Do as many jumps as possible. Remember to keep your core tight, chest up, shoulders back and down. Always land on the balls of your feet and bend your knees slightly.
My score:
44 – 41 – 45 – 40 – 42 – 41
Elevated Push Ups. Get your feet up on a chair or raised platform. Keep your body tight and in a straight line. Don’t drop your hips or bend your back.
Bring your chest down towards the ground bending your elbows. Your body moves down as a unit. Power up as you exhale.
My score:
9 – 8 – 7 – 6 – 5 – 5
Side Plank Lift. Get into the side plank position and cross your legs for balance and support. Put the upper arm behind your head pointing the elbow towards the sky. Make sure that your body is in a straight line. Bring your hips down until your hip touches the mat. Immediately bring it back up to the starting position. After 3 intervals switch sides.
My score:
8 – 9 – 9 – 9 – 9 – 9
I did my hill run first and the snowboarders and one leg lunges just about did me in! I only fumbled the jump rope once–so stoked! Thought this was a great mini workout!
snowb 15 14 14 13 15 15
knee raise 12 11 10 10 11 12
one leg lunge 8 10 10 10 10 10
skip 50 48 40 50 50 50
elev push up 10 10 9 7 7 6
side plank 9 9 9 9 12 12
Hi Zuzana,
I was looking at a couple of your videos and they are extremely awesome. However, I was wondering if by any chance do you train people??? If so, is there a way I can get information regarding: location, rates, times available, etc. I would really appreciate it if you consider my request.
Take care,
Liz
Ahhhh, Zuzana! Every time I do one of your workouts, I experience pain in muscles that I didn’t even know the human body possessed.
Last week, I discovered deeply-hidden muscles between my shoulder blades doing reverse push-ups. This week, I discovered muscles on my hips doing these side-plank things. My Personal Trainer is jealous, as to date, she hasn’t made any of my muscles hurt at all. :D
Thanks so much, and please keep the workouts rolling!
[...] Sucker for Sweat Workout – 6 exercises – 20 seconds high intensity, 10 seconds rest, 3 rounds for each exercise, 18 minutes in total. [...]
Tough workout as usual, thanks! My results:
Snowboarder – 15, 15, 12, 11, 12, 12
Knee Raises (on a mat) – 8, 9, 9, 8, 8, 7
One Leg Elevated Lunges – 11, 10, 9, 10, 10, 11
Skipping (no rope) – 43, 41, 43, 42, 43, 43
Elevated Push Ups – 5, 5, 5, 5, 4, 3
Side Plank Lift – 10, 10, 8, 10, 6, 10
Hi Zuzana,
Here are my results:
1)17-17-17-15-15-13
2)9-9-8-7-7-6
3)15-16-15-17-17-17
4)50-50-49-49-49-47
5)12-10-9-7-6-5
6)8-8-6-9-9-7
It was a punisher!
regarding the outfits Zuzana is wearing. the bra is from Lululemon and it’s called lift and separate.
I asked at a bunch of Lululemon stores and they told me the bra has been discontinued. e-bay might be a good place to find them, or the Lululemon outlet.
That bra looks great on you Zuzana.
snowboarder: 18-15-15-14-13-16
knee raises (i dont have anything i could do them on so i just did reverse crunches with a leg extension): 8-8-8-8-8-9
one leg elevated lunges: 15-13-16-15-14-16
jump rope: 51-51-51-54-56-60
elevated pushups: 12-16-14-9-10-9
side plank lift: 10-11-10-10-11-11
the side plank was killer after just doing those elevated pushups!!
thank you zuzana and fredrick!!!
Amazing workout. About halfway through I realized that it was a *lot* harder than I thought. Here are my numbers:
1. Snowboarder: 20-20-20-18-19-15
2. Hanging Knee Raises: 8-8-8-8-8-8
3. E Lunge: 11-12-11-13-11-11
4. Skip: 45-45-48-40-45-50
5. Elevated Push Up: 18-18-10-7-6-7 (This killed me)
6. Side Plank: 14-14-15-15-17-19
I run a lot, but I found that this was very different. When I finished the last Side Plank, I pretty much collapsed on the floor and laid there for a while. Excellent!
hi my name is eder i have been whashing your videos but is very dificult for mi,I need something more easy becouse i´m fat. Can you help me?
HEY ZUZANA,
I ABSOLUTELY LOVE YOUR WEBSITE! YOU HAVE THE MOST AMAZING ARMS EVER, AND IM JUST CURIOUS IF YOU WORK OUT WITH WEIGHTS AT ALL? OR YOU GET THEM BY DOING THESE WORK OUTS? I WOULD LOVE TO KNOW.
THANKS SO MUCH,
ELIZABETH
Z~
I have to say your workouts are awesome! Thanks for kicking my butt almost everyday!
I do have a questions, I would loved to know the brand of sports bra you are using. I personally have a hard time finding one that is cute AND holds the girls down, you know?
Thanks a ton!
Dear Zuzana
I am from Kuwait. My question for M.s Zuzana how you get your 6 ABS?? Do you eat any medical or tablets or fat burning?what is your advise?
Regarding the 30 day challenge; I’ve noticed that since I’ve increased my lean protein intake significantly, my cravings for sweets/junk food have tanked. :) All I actually crave now is WATER! Thanks for the videos, love them!
oi ozzie possum – hail from down under!
you mentioned you did laying leg lifts instead of the hanging knee raises…
do you mean lying on your back and lifting straight legs off the floor?
i was going to be a total pain and ask zuzana (but anyone else feel free to jump in here), what other similar exercises could replace the hanging knee raises (like on the mat as mentioned below the photo).
cheers,
tahlee
yes you can replace the hanging raises
“heels to the heavens” can replace the knee raises, in my opinion – both work out lower abs (lay flat on your back, heels up in the sky and knees straight, lift your butt off the ground pushing your heels UP (to the sky, not towards your head)… but if you have a place to do the knee raises i recommend it – for me, they work out my shoulders/arms as well as my abs because i am holding my weight as well as lifting my legs.
Hi Tahlee
Yeah, I did them laying down, not sure if they totally isolate the same muscles but I think it’s pretty close! Lay on your back with your legs straight above you, lower your legs (keeping them straight) towards the floor slowly (keeping the small of your back as flat to the floor as possible) and then raise them back to 90 degrees (I think, basically you should start at an “L” shape, my math is really bad) Basically you are doing the same sort of move except you are laying down!
Great to see another Aussie on here! Where are you from? Don’t you just LOVE this site? I’m slightly addicted! Hi Zuzana and Frederick!!
I’m looking at buying the following, Zuzana and Frederick, if you are reading, what do you think?
http://cgi.ebay.com.au/ws/eBayISAPI.dll?ViewItem&item=290396024830&ssPageName=STRK:MEWAX:IT
Cheers
Dee
Aussie Aussie Aussie, SHOW ME THE MUSCLE……….NOW!!!!!
Yeah I’m not the most patient person in the world, but I’m working on it :)
I got my self this kind of bar a month ago and it’s working ok for me! You must just take a look at your doors if they are hard enough, cause the tension of the bar can mess up your wood (I decided it’s worth it :)) )
Woke up early this morning and I did this workout plus a really short warm up and cool down.
My score.
1. 10,12,11,9,9,8
2. 9,7,10,6,9,7
3. 7,4,8.5,7,6,7
4. 62,44,44,50,34,27 don’t think I was counting right. :P
5. 8,9,10,9,7,7
I realized after I took my cool down that I missed one exercise, so I did 20 crunches, next time I will get it right.
It is really hard for me to get motivated in the morning.
I drank a carrot banana juice (I have a juicer which I think is awesome) the juice gave me really good energy to start the work out. I recommend it, better than coffee. then I had my small first meal which was irish oats and honey.
cheers to all and thanks Zuzana for encouraging us to keep going even with busy lives and all.
Ahoj! Nejprve bych chtěla říct že vaše stránky mě velice nadchly. Cvičení mě nikdy takhle nebavilo. Obdivuji vaši kondici. Mám jeden dotaz: Dělám gymnastiku a potřebuji být lehká,hodně lehká. Trenérka nás každý den váží, a každé kilo se trestá. Ale také potřebuji být v dobré kondici. Jaký sport mám zvolit? Protože samozřejmě vím že se svalovinolu budu nabírat na váze. Předem děkuji za odpověď. Eva
WOW! You inspire! Thanks!
I would like to warn for jumps on concrete and stuff.. It can give you problems with your knees..
Am going to the dentist to have my left ones pulled out next week they a pain, hate when they interrupt my workouts.
Snowboarder: 16-15-20-12-14-14
Hanging Knee Raises:6-9-7-?0-16-15 (modified)
One Leg Elevated Lunges:9-12-11-9-9-6
Skipping:35-37-38-40-38-42
Elevated Push Ups:8-11-8-10-10-6(modified)
Side Plank Lift:9-10-4-9-5-9 (obviously I have a dominant side):)
I had to adjust some of these but but i am improving all of the time. thanks Zusanna and Frederick, I look forward to everything you guys post :):):):)
Hi Zuzana,
I have recently been doing your workouts and have stopped eating all of the junk food that I had bought previously. I have noticed that everything is getting toned, but my abs. I honestly have a larger stomach, and it gets embarassing when I go to the gym or where ever because I have been really working for a six pack!
What workouts would help me burn the fat in the stomach areas so then I can actually show my work paid off?
God bless and thank you :)
The daily workouts are great for general conditioning and fat loss – just keep going – keep trying to beat your old personal best times / reps – as you get stronger you will get leaner :)
Keep doing abs, slow and steady, try not to create momentum, and do it at minimum with a day in between.
Ahoj Zuzko… prosímtě mohla bys mi nějak helpnout s dietou? Studuju střední a jak víš,tak v ČR se na středních tráví většinou dooost času.. takže já mám fakt problém se stravováním :( … vstávám v 5 hodin ráno a vracím se domu okolo 6 :( .. všechny diety co sem tak koukala jsou spíše pro ty lidi, kteří na to mají čas… čas si uvařit teplé zdravé jídlo k obědu…. zacvičit si po ránu.. večer… a já fakt nevím jak na to… děkuju moc předem :)
Týna z ČR
If you don’t have room for your wisdom teeth to grow it will mess up all your other teeth! Get an xray soon!
Also how important is a timer?
I almost bought one today but I was just wondering if I really need it or not.
Here’s how I did:
Snowboarder: 16, 15, 12, 12, 12, 12
Knee Raises (on floor): 7, 8, 7, 6, 7.5, 7
1 Leg Elev. Lunge: 10, 12, 12, 12, 12, 12
Skipping (air-skipped w/ high knees: 55, 55, 54, 50, 47, 53
Elev. Pushup: 7, 5, 3, 4, 3, 4
Side Plank Lift: 12, 10, 7, 12, 10, 7
Whew! I did 45 seconds rest between rounds, but next time I’ll do much less. I obviously need to work on those pushups. The side plank really worked my shoulders. They gave out on my before my obliques. Thanks for another great workout!
I tried this workout and I was only able to do 2 rounds…your insane…but I plan to be insane with you ….I’m giving myself a month to be able to do all 6 or 8 rounds along with you…it’s on!!
I really have to run to maintain my sanity, but my runs were getting SUPER boring, so I decided to do mile repeats and pepper the miles with rounds of your intervals – it was awesome.
It’ll work really well for this one, since there are gymnastic-ring type things at the park a mile from my house! Usually at the end of my runs I feel exhausted – but yesterday I had so much energy at the end of four miles that I made my last mile an agility drill all the way home! SO FUN! I really think that mixing it up between miles helped my speed.
Thanks, Zu and Frederick! You guys make my day!
What a great idea. I run as well, I’ll have to try this.
Hi!
First I’m not so good in english so I’m sorry for that, if do not understand just say it. Second I’m making exercises since I’m 12 and at the last 6 years I’m making body building naturaly withouth every complementary like whey protein.
I saw some of your videos witch are great sorry ,no you are great that you are making all of these workouts. But I’m worried about your elbow joint:). I mean when you are making push- up’s I saw in the videos that you make it all the way more than 180 angle that is what we call shoot out, once I read (and I can state too) that this will kill your elbow joint. And if you do not do all the way the push-up’s just for example at 175 angle it is more effective because in all time when making the push-up’s the charging (or load) will oppress (will remain on) the muscle and not on the joint. (And that not avaliable just to the push-ups but to for example the Bench Press).I hope I wasnt irreverent and you do not misunderstan what I tryed to explain, and I hope I could help your work just a very little.
The bests for You and al of the team. A legjobbakat kívánom Neked és a csapatnak.
I can tell English isn’t your first language, but goodness, you’re 12? Your English is very good. Great job.
he’s not 12
been working out since 12
Maaaannn.. those abs looks ripped.. I am sooo jealous!
Keep up the good work you guys – I love your workouts!
I had 4 wisdom teeth taken out I know how you felt. I used my chair to do the pull ups it’s pretty much the same thing.
Hello!
Here’s my score:
Snowboarder 17 17 13 13 11 12
Hanging Knee Raise (on floor sorry) 9 8 10 10 10 10
One Leg elev. lunge 10 11 10 10 10 10
Skippinng 39 47 46 46 41 47
Elev. pushups 8 5 5 6 5 3
Side Plank 8 7 6 7 8 7
:D
What kind of sports bra is this? I noticed you wear several of them and I really like them! Can you tell me where to get them please? :)
Thanks,
LD
She’s wearing lululemon. All of their clothing is moisture wicking – it’s great for working out in – keeps you feeling really dry even though you’re dripping with sweat! It’s all yoga inspired…but great for everyday workouts. It can be pricy but if you take care of it properly, it lasts a long time and doesn’t lose it’s shape or stretch like lycra does.
[...] be able to do a lot more of the workouts, especially some of the more intense timed workouts like this Sucker for Sweat workout where you do as many reps as you can in 20 seconds, rest 1o seconds, then repeat until you’ve [...]
Snowboarder: 16-12-11-12-11-10
Knee Raises: 7-6-5-6-5-6
Elevated Leg Lunges: 7-8-8-8-8-8
Skipping: 39-44-35-53-50-52
Elevated Push Ups: 9-7-5-4-6-5
Side Lifts: 7-7-5-5-5-6 <—I probably should have pushed myself harder, tehe…
Hi Zuzana,
I’ve been following your exercises and I’ll try the 30 days challende on March 1st!! I need to go back in shape, because even thoug I’m skinny (5′6″ and 124 lb.) my belly is king of flabby and my butt is no longer in its place. You are an inspiration but would I ever be able to get my young body back? What set of exercises should I use to start? Do you do only 20 min a day to get your body?????
Too many questions, but I’m new in your blog. Thank you!
Jocy
wow thats some intense workout!
i love your site!! thanks a lot for the inspiration!!! what do u eat!?!?
I have a feeling that I won’t be able to walk tomorrow :)
Zuzko, you are my biggest inspiration! Thank you!!!
Hello,
Thanks for your workouts, they have really taken my exercising to a whole new level!
One thing I am worried about though is the length of the workouts. All the recommendations (from the Canadian government at least) for activity/exercise say that a person should get 30-60 minutes of exercise every day but these workouts are on average 15-20 minutes long. So I’m just wondering if they are long enough for heart health? I’ve been following your workouts for 2 months now and feel great so I guess that should be my answer but I still feel a little skeptical that I am doing enough. Maybe I am just a guilt ridden exerciser!
Thanks again for your workouts,
Rachel
Hello =D
I’m 14 years old and I have something I’m wondering about..
If I train the same way as you, will it work for me too?
Because I would really like to be as narrow as you :)
Thank you in advance ;)
Hi,
today I did this workout and it is great. I have to admit up till know I was doing a lots of exersices but what you present here is amazing. I can throw all these km I run to bin as they are nothing in comparison to this :). By the way my husband just died doing these exercises :PPP. He trains a lots of upper parts of body but almost ignored the fact that he has leggs.
From the previous workout I managed to do pistol exercise exactly as you presented, only thing I needed was to hold on husband’s finger as I had problem in the beginning with keeping balance. So this was my personal “adjustment”. By the way first day without sweets just passed. I know one day is nothing but for those who know me it is achievement!. Take care!
I had four wisdom teeth pulled out. It wasn’t bad, so don’t worry!
I did this workout.. it was hard for me…
I hate this push ups…5, 7, 6, 5, 6, 3 is that okay?
You are amazing, girl! Congratulations!
[...] which soaked me all the way through and made me feel energized all day. It’s called Sucker for Sweat Workout and for good reason! I had to do 6 rounds of 6 of the following exercises Tabata style, meaning I [...]
Oh man, I am still not fully recovered in seems. or the kettlebell challenge is taking its toll.
Anyway, i did it this morning and my results were as follows:
1 – 16,15,13,16,14,14
2- 10,10,10,10,9,8
3 -10, 10, 9, 8, 10, 10 (did these with my feet hooked in my TRX. OUCH!!)
4- 37, 44, 46, 43, 42, 40
5 -12, 10, 10, 8, 8, 8 (hooked a foot in my TRX and seriously had to work on my balance – am going to feel my butt today).
6 – 14 all the way.
And now off to take a shower and walk the dogs :)
hello,
you can also us a cupboard or a library to do the abs-exercise (where she hangs on the wall). i tried so at home :).
With the new Gymnboss app, I can finally complete the exercise in true intervals:
S-boarders: 14.15.14.13.15.12
H Knee Raises: 12.10.9.10.10.8
Sgl Elevated Lunge: 9.10.11.11.10.11
Skips: 35.32.35.32.35.30
Elevated PU: 8.5.5.5.5.5
Side Plank Lift: 8.6.8.8.7.8
I was looking forward to the Snowboarders again. I can feel all the spots I need help with working. Started elevated push ups at hip height surface but had to come to down to knee height…still couldn’t muster more than 5.
Well wishes to you both.
Hi there Zuzana and Frederick,
I thought today I would try to beat my personal best on this workout. It’s been a while since I’ve done it! It really is a “Sucker For Sweat” workout! By the time I’d completed the skips I was dripping and then struggled with the pushups!
Snowboarders: 15, 15, 15, 15, 15, 16
Laying Leg Lifts: 7, 8, 7, 7, 7, 7
Elevated Lunges: 13, 12, 12, 11, 12, 11
Skips: 48, 49, 50, 49, 48, 450
Pushups: 12, 8, 3, 5, 4, 3 (Really struggled with the elevated pushups)
Side Plank Raises: 8, 8, 8, 7, 7, 8
The only real improvement I made was with the skips, everything else was about the same as my last attempt at this workout.
Have a great day guys!
Dee
Aussie Aussie Aussie, time for an coffee!
This is my second go at this workout:
18,19,19,16,17,18
10,10,9,10,9,10
13,13,13,12,13,12
46,49,54,54,43,50
10,7,7,7,7,7
8,9,7,8,10,8
This what I got for my second time around on this.
sno 17,17,17,15,16,15
knee 12,9,9,8,8,7
elv l 13,14,13,13,13,13
skip 42,38,42,43,48,42
elv p 16,13,10,10,13(i was interupted),
side 8,10,12,12,12,12