Hi guys,
Today’s workout takes only 20 minutes and there are 5 rounds of 6 exercises. Each round is 4 minutes long. It’s an interval training so you will need an interval timer. Each round is made up of two intervals: 10 seconds of rest and 30 seconds of maximum effort that you will repeat 6 times (6 exercises). I am using my Gymboss Interval Timer as usual. I am also using my kettlebell Bozenka, and dip station and jump rope from Ultimate Body Press.
Don’t forget to warm up before your workout and stretch after your training.
If you guys are interested in learning more about kettlebells, than check out Dragondoor.com. They have a lot of cool dvd’s and books not only about kettlebells, but also about bodyweight training.
Enjoy your workout,
Zuzana.
Roll Back and Jump. Start by standing in front of your exercise mat, then squat down with your arms by your sides and palms facing the mat. Roll your body backwards and extend your legs over your head. Don’t roll onto your neck. Keep your shoulder blades on the ground. Reverse the movement and roll forward vertebrae by vertebrae into a squat position. As soon as you get into the squat jump up and land softly on the balls of your feet.
Side Leg Lifts. Hold yourself up on the Dip Station, bring your knees up and to the side, tucking your legs around the bar and then return your legs to the center. Repeat on the other side. Keep your shoulders away from your ears, and your arms extended.
Scissors with Jump Rope. Always land softly on the balls of your feet and bend your knees slightly as you land. Keep your chest up and your core muscles engaged.
Sunflower Squat. Stand with your feet shoulder width apart holding a kettlebell with both hands in front of your chest. Squat down pushing your hips back until your hips are below your knees. If your flexibility doesn’t allow you to go all the way down, than just do your best and remember that you have to work on your flexibility. Keep the shins vertical and the weight on your heels. Your toes are slightly pointing outwards and your knees are tracking your toes. Squeeze your butt and stand up pushing your hips forward. Rotate your upper body to the side and press the kettlebell up to the side.
Sit Up. Lay on your exercise mat, bend your knees and anchor your toes underneath something heavy enough to hold you in place. Grab your kettlebell and hold it with both of your hands in front of your chest. Try to squeeze your gluts and contract your abs as you lift your back up off of the mat vertebrae by vertebrae. Reverse the movement in a controlled manner.
love all you workuot , i need tips for abs workout!
Hi guys,
I’m a little behind on your workouts so I got to this today and man did I sweat like pig. Had to make a modification for the dip station, mine is on back order from Ultimate Press. They must being loving you guys for their high increase in orders.
Thanks for your your awesome workouts that I look forward to daily,my body is looking awesome because of you guys! You should have a before and after section that would be a great motivator for people too!
Love you guys!
Dear Zuzana,
I left comments for you for 2 times but it is not in the comment list today.
Polet
Awesome workout!!!!! I love the kettlebell moves, I feel them like no other!!
I was just wondering zuzana, and everyone as well, what kind of sneakers do you recommend? For running/jump-roping etc, I like ones with good ankle support, which sneakers do you prefer?
also before i got my kettlebell, using a backpack and putting regular free weights inside or medicine ball etc makes a great alternative
Yeeey, great idea! I was using 5 litars bottle of watter, but it was hard to hold while moving. Your way is much better ;)
Every day I learn something new, especially on this web site. I love this community! :)
Nice one! THanks.
hi there, i like this girls, she seems very nice, despite her cute body, don´t you think so? kisses for her.
i love your workouts, but hate that i can’t do some of them now because of the equipment, can you please offer alternatives?
….thanks for sharing.U mentioned that in the sweat like a pig workout there are 6 exercises but i can only see 5.Have i missed out on any???have checked n rechecked but to no avail so ….help!
bindiya!
I think, that the 4th exercise we should do for each side – in this mean there are 2 exercises :))))))
the sunflower squats are first to one side, then the other- counts as #4 and #5
I see a few of you posted your numbers, so I will add mine to the mix (3/16). I used my water filled milk jugs as my “Bozenka”. (I named my jugs Flo) They are about a pound lighter than zuzana’s but I use them the same way:)
rollers 6 7 7 7 7 7
hang leg twist 10 10 11 11 11 10
regular style jump rope 66 5 53 57 66 52
sunflwr 8 9 8 8 8 8
sit ups 14 13 14 13 14 14
hi zuzana,first off let me say ur in very good shape and it looks very sexy on u.right now im recooperation from a Inguinal Hernia surgery and the past 2 months that i was resting i gain some belly fat..i would love to know whats the best exercise for my obliques.from ur experience what has worked out for you the best.not sure if u reply on comments but i would really appreciate it..thank u
P.S. im jus like u i hate negativity,Positive all the way : D
ur fan Noel
I just love the workouts you do and I love your philosophy on life. What an inspiration you are! And you love dogs!! Doesn’t get much better than that. I will continue to do your workouts, my goal is to have the lean muscle tone that you do. You look amazing.
Hello! I recently discovered your website and I love it!! You’re AMAZING! I’m curious about where you get your sports bras and where would I get a dipping station.
Thanks, Amy :)
Well, how are Zuzana? :) How is Prague? Thank you for your great workouts, you look just amazing, the most beautiful women you are for me in the world :) Good luck :)
Best wishes Rutele
hello, i am 5′2 i weigh 120 i feel like a whale because i want to weigh at least 110 and have nice abs like you and i truly like your videos because i actually feel like were working out together you know i truly believe that you will help me get in good shape thank you so much. i will send you before and after pics thank you so much!!
Yes! I did it. I touched my ceiling. Sweat… Pig power!
http://www.youtube.com/watch?v=tAipJYYqDqw
I don’t know if pigs can sweat this much… I sure did
Hi Zuzana and Frederick!
I recently finally got the dip station from Ultimate Body press! I also have an Iron gym pull up bar to put on the door. I first had the pull up bar, and I could only stay with it for a little bit at a time because my hands would hurt. So I decided I would work my upper body more with the dip station when it came. So it’s here, and my hand bones are sore! I have to stop because of my hands and not the muscles I’m trying to work! I have some exercise gloves that are open fingered, but it’s still not enough support. Can you recommend any special gloves for these type of exercises? How are you managing? Do you have strong callouses? Lol Perhaps I should hold small towels under my hands?
Thanks! Hope to hear back!
Hi Vanessa,
I have callouses from the equipment – but I hear what you are saying. Try wrapping a towel and see if that helps.
Hi Zuzana,
I enjoy your workouts and I enjoy Yoga as well. Do you have any Yoga workout routines? I have not been able to find it in your wp.
Stay fit!