Hi guys,
Knock on wood we are over our colds. I am feeling so hyped to be back doing my workouts it’s ridiculous. You know that feeling when you have missed your workouts for a while… I start to feel so slow and lazy – the force of gravity seems to double for everyday I miss being active. This workout gave me the shake I needed to get back into full swing again and get moving forward. The summer is on it’s way, and I’m going to ride your asses to workout with me so we can all get into the best shape of our lives. This workout is a real full body assault – push hard and give it everything you can because the summer isn’t taking any prisoners and no one wants to hide under their beach blanket another year :)
As usual I am using my cool Gymboss Interval Timer to automatically track the intervals for this workout. A lot of you guys have been asking about my timer – you can find it by clicking here. I am using my Ultimate Body Press pull up bar. You can check it out by clicking the blue link.
This workout takes only 20 minutes and it is divided into 5 rounds. Each round is 4 minutes long and comprises of 6 exercises. You will be doing as many reps for each exercise during each of the 30 second intervals. Then you have only 10 seconds to get ready for the next exercise. Set your timer for 6 rounds of two intervals: 10 seconds of rest followed by 30 seconds of max effort. I call it rest, but in reality it is just enough time to right down your reps and get ready for the next exercise.
1. Burpees
2. Side Jump Lunge
3. Jump Rope Jacks
4. Pull Ups
5. Hanging Leg Raises
6. Ninja Jump Tucks
Burpees. Start standing, squat down, put your hands on the ground in front of you and jump with your feet back into a plank. Do one push up. When you are doing the push up, remember to engage all of the muscles on your body. Your body has to be in one straight line and move as a unit. Don’t drop your hips and don’t push them up in the air.
Jump your feet back into a squat.
Jump up just few inches off of the ground and land softly on the balls of your feet. Bend your knees slightly as you land and go directly into the squat to continue this exercise.
Side Jump Lunge. Start in the side lunge position with your hands (fingers) touching the ground. Push your hips back to get into the position and try to keep your back straight. Your extended leg should be locked at the knee and the shin of the standing leg should be vertical. Push off of the heel of the standing leg and jump up switching legs. Land softly on the ball of your foot and then shift the weight onto your heel as you push your hips back.
Jumping Jacks with the jump rope. Remember to keep your core muscles engaged and always land softly on the balls of your feet. Bend your knees slightly every time you land.
Pull Ups – Military grip. Start by hanging on the pull up bar, don’t swing and don’t use the momentum to get yourself up. The movement should be controlled. It helps when you squeeze the pull up bar with your hands as hard as you can and engage all of the muscles in your arms and on your back.
Pull yourself up and until your chin is over the bar and then lower yourself down in a controlled movement. If you can’t do regular pull ups, you might want to use chair for assisted pull ups.
Grab the bar and get ready to do pull ups. Put one foot up on a chair in front of you and keep the other foot on the ground. As you pull yourself up with your arms, you can help yourself to push off of the chair with your foot. The other leg is always pointing down to the ground ready for you to step down and away for safety.
Hanging Knee Raises. Great exercise for your abs and for improving your pull ups. Grab the bar and hang there with your knees bend.
Engage your abs and your core muscles to bring the knees up as far towards your chest as you can. Avoid momentum and swinging. Keep the movement under control.
Ninja Jump Tucks. Start by kneeling on your exercise mat with your abs and core muscles engaged.
Explode up from the kneeling position into a squat. I wish I could make this exercise easier for you guys, but it honestly just takes some practice. You can cheat getting into the squat from your knees by pressing your hands down on the ground for support and balance if you need to.
From the squat jump up and tuck your knees up in mid air. Land softly on the balls of your feet and bend your knees slightly as you land.
I am practicing the Ninja Jump Tuck for tomorrow. Boy is it tough.
As a mother of three young children it is hard to work myself to extreme limits or really want to anymore. I love feeling good and rest is quite important to me. I have been faithfully practicing and teaching yoga for 7 years. It is perfect for me and works well for my body. I am strong and limber and am fine with that, but sometimes the flab creeps in over the muscle when I least expect it – during the winter time!
I just started trying your workouts and love that they are full body, work (mostly) without equipment, use your own body weight and are quick! As you said, who can’t work out for 15-20 minutes a day. I am making my husband join me. He also does yoga faithfully with me daily, but this burst is great a great addition to our routine. We both used to row in college and the workouts were extreme. The mindset was that you needed to workout hours a day to look good. I am glad that isn’t the case any longer. Thank you for that!
Now for some questions? Have you considered using Sun Salutations as a warmup before your workout? I noticed you said you have a friend that does yoga? What method does she follow/teach? Are you paid for these workouts? Or are you sponsored? Just bought the Timer and put you as the reference.
Hope you don’t mind all the questions. I am a curious person! You and Freddy are awesome. Thanks for your inspiration to get my butt in gear.
Hi Lisa g,
We have a full warm up routine on the site as well as a post workout cool down / stretch video. Our friend practices / teaches Bikram yoga :)
Hi Susy! you are great!! it’s my fisrt time in your site, thanks for what you doing for us!!! I’m beginer, do you have session for beginer’s? how it’s the best way to star! and what do you recommend to start a diet? I want to start routine of ejercice and good healty diet, but i don’t know, I never did before! Thans in advance for your help.
hi there,
I’d like to start but dunno how and whats the best way…I have same quiestions as Garry.
thank you
Hey I thought I would let you two know that in the workout archives there is a program for absolute beginners. Its great if you havent worked out alot before and dont feel you can jump right into the daily exercises. If you want though just jump right in, dont be afraid to modify the exercises to fit your current level of fitness. Look under the daily work out tab to find the warm up routines, also there is a cool down routin listed there. If you go to the very first page under daily work outs (I think its 9 pages back) some of the first ones listed are a bit easier to follow. Just explore the site, find exercises that work for you and jump in! As for diet just start eatting clean as much as you can, Give Zuzannas diet section a read to learn more. Good luck you two!
I’ve been holding off this workout because of the ninja jumps. But today I gave this workout a try and I can finally do ninja jumps! and I was able to do five rounds, yay!
That is Awsome Wendy!! It was the same thing for me until last friday when I finally did one of the ninja jump work outs, I found they really werent as hard or as scarey as I had first thought. We need to spread the word! :D
Hey, how long should we rest between the rounds?
Hi!
I train 6 days a week with high intensity Cardio/Cross fit/Kettle bells.
I’ve given this a go today and it was Good. Highly recommend it!
Keep it up!
Nam Nguyen
Australia.
Hi Zuzana, i was started your routine on last weekend, (begginer off course!), and i really happy to train. Sometimes i post my evolution.
So my best words: NO PAIN NO GAIN!
See you
Alex from Brazil!
I re-did this workout today.. and its still brutal :)
LOVE LOVE LOVE your website! I’m literally addicted :)
Zuzana, God bless you :)
your workouts have not only made me lose 10 pounds in 1 1/2 months (never lost that much weight EVER), not only have they toned up my body and revealed my awesome muscles, but they have improved my game in basketball a lot! I’m faster, I can jump higher, and I don’t ever get tired during a game. And in cross country, I can handle a lot more stress than I used to.
I use your workouts 6-7 times a week. It’s amazing; im not the kind of person who can stay sitting for a long time. I have to workout, it makes my day that much better. Your workouts are only 12-30 minutes long! And I get amazing results!
In the beginning, I couldn’t even finish your workout and in one week i lost 5 pounds. I’m not obese. My weight is actually normal, I didn’t have a belly, but I did have some extra flub :) now, i look SMALLER. like in the mirror it’s like there’s a little me :D It’s awesome! So for those who are even thinking twice about doing her workouts, DONT THINK TWICE. I didn’t even finish her workouts and I lost weight! My diet didn’t change, i just ate a bit less but not much less.
Thank you so much! You have changed my perspective of my body and fitness in general– anything is possible. It’s the stupid excuses that we make that get in the way.
These workouts are challenging but really fun. I don’t know how you do it but KEEP IT UP :) I’m so pumped and excited after all these amazing results!
Once again, god bless you
PF
You’re #1 Brazilian fan :D
Hi there!
Tried this workout today after work and I loved it. I didn’t have the skipping rope so i substituted wide star jumps.. 1- 7,7,6,6,6 2-18,22,23,23,24 3-29,30,31,30,29 4-8,6,5,5,5 5-10,9,9,6,6 6-6,4,5,5,5
Thank you again!!