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
Are those new pants? They are awesome!
Today, I did one of your old workouts (one before the daily workout) that has the wood chop squat… I love those and I don’t know why, but I feel cool when I’m doing it :)
Hi Zuaana:
Looks like you have gotten even leaner lately. Any plans to participate in a body building contest in the near future?
No way :)
Hi Zuzana,
Thanks for the workout, I will try this in an hour after I have my breakfast. :)
Ahoj Zuzanko, moc pěkné cvičení! Jsem moc ráda, že jsi se zaměřila na intervaly, moc mě baví. Chtela bych se te zeptat. Posledni komentare mi nejak zmizely, tak nevim, zda neskonncili opet ve spamu :) Dala by jsi sem jeste nejaky update svych dennich jidelnicku? Ja se orientuji zatim podle toho stareho, ale tva postava se hodne zmenila, dokonce mam pocit, ze zestihlela jeste vice :) Tak jestli bys mohla dat nekolik verzi sveho jidelnicku ted… konkretne… moc by mi to pomohlo a nejen me urcite :) Dekuju moc. Mimochodem, moc krasny novy kalhoty. Moc ti slusi!
Ouch I am still sore from the slap your ass workout. I guess I am a sucker for abuse and sweat, here I go again.
I am certainly noticing that all the hard work I have been putting into my workouts is beginning to show results.
I am a mid-weight bbuilder from Turkey, and your warm-up exercises are the best Ive ever tried… (Actually I’d never give importance enough to warming up before seeing you :) )
Hi Zuzana
I hurt my right shoulder (inflamed tendon)it and I was wondering if I could continue on doing all your workouts or I should avoid some exercices.
Thank you and have a wonderful day
I can’t give you any advice if you have injury. The only one who can help you is your doctor. I can just advice you to avoid any exercise that is causing you pain.
I have this at the moment too…I just stop if it hurts and go slowly and smoothly as possible on the arm exercises. Jerking and quick movements can aggravate mine. Plus I think it is possibly a much better workout to really do some verrrry slow arm exercises…it is hard!
Love your pants!
THe video does not show up – help!?!?
I found some clips on youtube but i want to be able to come to your site.. these are great work outs and reminders of how to push myself again!
I hope all my hard work gives me a core that demonstrates that (like yours!)
Thanks, Victoria
I could barely get too the skipping before I felt like I was going to throw up.
1. 18-16-13-8-10-8
2. 9-8-6-4-5-6
3. 8-7-5-4-2-0
4. I couldn’t even count, so I stopped after the 4th round