Hi guys,
Do you know how your butt (not to mention the rest of you) will look this summer? It depends entirely on your attitude and your drive to work on your fitness. If you are thinking to yourself: I know exactly how my butt will look this summer – just like it looked last summer when I wrapped it up in that beach towel…. :( This kind of attitude will not help you to get anywhere. Try something like this on for size: I will be consistent with my training and I will be really careful about what and how much I eat. My butt is going to look fabulous this summer… :) It is so vital to have a “can do” attitude and live life with a sense of positive expectancy. Of course you have to back up this positive thinking with action, but when it comes to your fitness, health and happiness having your mind on target and in the game will help deliver the results that you are looking for faster. Know what it is that you want, then go after it with all of the power inside that you can muster.
When I look back on how dramatically I have changed the direction of my life in the past 3 years, I can tell you without any hesitation, how powerful a positive mindset can be in delivering to you the blessings and goals you put forward. Remember to keep it positive!
I just wanted to let you guys know that we are having some technical issues with the comments – we are reading them and responding, it’s just taking us longer to get them approved. We should have this fixed by tomorrow so please don’t hesitate to share your thoughts about the power of being positive and this workout :)
For today’s workout I am using my very cool Gymboss Interval Timer, and my equally fabulous Ultimate Body Press Dip Station. I am also using my 8kg kettle bell which I have named “Bozenka.” You guys have posted in the comments all kinds of creative home items that you have substituted or modified to replace the dip station and the kettlebell so kudos for making these workouts work for you. If you are interested in the equipment that I am using then you can check out the blue links above.
1) One Arm Kettle Bell Swings (switching arms) 20 reps
2) Leg assisted Tricep Dips – 5 slow reps
Repeat both exercises one more time and move on to the cardio
High Intensity Interval Cardio:
Set your timer for 6 rounds and 2 intervals of 20 seconds each. You will move from exercise to exercise without taking any break for the entire 4 minutes. You will be doing these 2 exercises back and forth. Do as many reps as you can:
1) Squat and Jump Tuck
2) Reverse Push Up
After this cardio segment repeat the first part of this workout ( KettleBell Swings, Tricep Dips)
Take a short break and move directly to the second cardio segment. This time you will be doing another two different exercises. Your timer is already set from the previous cardio segment so now you just have to press start. You will be doing
1) 20 seconds of Mountain Climbers
2) 20 seconds of Santana Plank
One Arm Kettlebell Swing (switching arms) – Stand with your feet slightly wider than shoulder width apart and grab your kettlebell with one hand. Push your hips back and swing the bell between your legs behind you. Drive your hips snapping them forward with power so that you are not swinging with your arm but rather driving the bell up with your hips. When the kettlebell is up and out in front of you, switch arms and repeat. Be careful not to drop or throw the kettlebell. Make sure that there is nothing around you that you can break. If this exercises is to challenging for you, try the swings with both arms or without switching. You can also cut down on the reps.
Tricep Dips – If you are not strong enough to do regular dips, you can try these leg assisted dips like the ones that I am doing in the video. I find regular dips very challenging so these assisted dips work well for me. If you don’t have this dip station, you cad do dips off of a chair. If you have the dip station, make sure that the wider part is in front of you. Grab the handles and lower yourself down bending your elbows to a 90 degree angle. Take some of your bodyweight off of your arms using one leg. As you press back up try to briefly push yourself up off of your foot.
Squat Jump Tucks – Squat down and jump up bringing your knees up and towards your chest. In mid air try to hug your knees as shown in the video. It is important to pay attention to your landing. Make sure to land softly on the balls of your feet and bend your knees as you land to absorb the shock with your muscles and not your joints.
Reverse Push Ups. I did this exercise using my dip station, but I have also done it in a previous video with two sturdy chairs and a broom stick. Keep your body tight and in one line. You can either keep your legs extended resting on your heels or you can bend your knees like I did to make this exercise a little bit easier. Pump out as many reps as you can.
Mountain Climbers. This exercise is a killer and as you can tell from the video it just about wiped me out. It’s important to keep your abs engaged the whole time and that you don’t drop your hips down. You are just jumping up high enough to switch legs.
Santana Plank. When in the plank position rotate your body sideways onto one extended arm and reach with the other arm to the sky. Your whole body has to be in one line from head to toe, so keep squeezing all of your muscles to keep your body tight. Rotate back into plank, and then lift up onto the other arm and repeat on the other side. Don’t drop your hips or arch your back either in plank or when you are up on your side. Do as many reps as possible in each 20 second interval.
Quick question on your timer: does it have a mode that will only do vibrate and no beeping at all? I only ask because my dog is very sensitive to the beeping sound. So much so that she literally shakes from it. I think the pitch is too high for her ears. I actually have to mute the sound when I watch your interval workouts where the beeping is constantly going to let you know when to change it up. Anyhow, if you could let me know if your Gymboss Interval Timer has a vibrate only mode, that would be great! Thanks!
http://www.email.cz/getAttachment?session=%3A6%A6%E3%24D%CB%22%0C%1DA%EE%FB%D0.%60%19%1B%BF%A3%25%2C%8Ef%BB%80F%16%D7%F6%96%FDw%FFS%01%FA%8D%D5%DE%EDj%8D%ADm%7C%8E%ED%FB%12%2A%D8-%06%AA%A8%F5%1C9%01%11%B5%B3%06%E2p%08%C0%0E%40S%5D8eD%23%F2%F5%CD%CB%3BO%1D%F9/%24%22%90l3%18U9%BE%82%91%9A.%8F%40%07%E3%95%D9%F0_%8F%AB%9FL%80A%06%05g%28%B5%83%24%09n%E1%A5S%12%3Cr%14%18%97%E1%85%F2%B4%BE%B5
Hello Zuzka and Fredy, look at that picture, I have sent you in the link. It is PrintScreen of http://www.Bodyrock.tv – it happens me in last couple of days very often- suddenly the page says, there is a problem with database and I can’t click anywhere. So I turn to previous page, click on something else – comments, daily workout, diet or something and there appears the same… after a while, sometimes even 30 minutes it starts to work again… I hope, you’ll receive this comment, this page sometimes appear also after commenting something, so I am never sure, whether it has been sent or not :) Have a wonderful day, you both :)
I have the same problem than you Oli… In my case, I can’t see the workout archive because of that problem : Error establishing a database connection. I have seen this message since a week or two. Zuzana are you aware of that bug?
Hello .. I am Amanda, I live in Sao Paulo – Brazil. I am 17 years old, and I love to exercise and I really want to be so pretty as you. I admire a great disposition and use force of will, I hope to be so. I am doing exercises at home, do all possible. I just wanted to know what I can replace the equipment you use, because I do exercise at home and here where I live this equipment is expensive and very difficult to find. If you have a suggestion, I thank you.
hugs and thanks. = D
God bless you!
Zuzanka, where are you? We miss you….
How many times a week do you do this particular work out?
hello , i was woundering , if i have a gym and i doing weights and that , and im also doing cardio should i include instead of cardio or instead of weight training or should i do both?
my KB name is zuzana that way i can not hate that thing!:)
hi zuzana!!
I like your videos,I discovered to you on YouTube and since I make of the fitness by following your instructions!!
Thank you very much for your professionalism.
Miles excuses for my English, I am from France!! Otherwise I noticed that you have no rings on your fingers, then you are not to marry ^^ thus I you proposal of marriage ^^ as ca I would have courses(prices) at home ^^
Bravo still for your site!! Kisses
Hey Zuzana
When are you going to appear on VirtualGym TV? You’d make a great addition to their instructor base over there… Would love to see you doing your stuff with them too.
Amanda
Wow! I just finished this incredible workout!! wow was it tough!! I loved it! I just got back from Mexico and needed to sweat everything out from that trip! what a way to do it!!
Love you guys!!! :)
Hi guys! I had posted a comment/question about 7 days ago and I still show it as “Your comment is awaiting moderation” (and others who have written after me have been approved). I wasn’t sure why mine hasn’t been approved/answered yet and I was wondering if you could email me on it. What I wrote was:
“Quick question on your timer: does it have a mode that will only do vibrate and no beeping at all? I only ask because my dog is very sensitive to the beeping sound. So much so that she literally shakes from it. I think the pitch is too high for her ears. I actually have to mute the sound when I watch your interval workouts where the beeping is constantly going to let you know when to change it up. Anyhow, if you could let me know if your Gymboss Interval Timer has a vibrate only mode, that would be great! Thanks!”
So, please let me know if the timer has this vibrate only option so that I’m able to get on with the interval workouts along with you. You’re more than welcome to email me on this if you prefer. Thanks for your motivation, time, and effort. You’re truly an inspiration to me!
Hi :) It vibrates and beeps at the same time.
I just found out that Gymboss Timer actually does have an interval timer that has a vibrate only option! I’m so stoked! We orderd on and it should be in shortly :)
Hi! I have this stopwatch and it can be set on beep/beep+vibration/only vibration. I have ferrets so it is very handy that I can set it on vibration only-that sound sure is loud and probably annoying for them too.
Have a nice day!
Thanks very much! :)
How much lbs is the kettle bell?
Hi Nicole,
Were you think of buy one?
Zuzana’s is about 17 pounds and Frederick’s is about 35 pounds. But, yours should fit your abilities at lifting and swing, etc…not Zuzana’s or Frederick’s.
–Chris
Zuzana,
Happy Easter!
I see another kettlebell by the couch! What’s that one’s name?
Hello there, Happy Easter 2010!!!
Hi Zuzana.
I’m a new bloger, and i just found your page.
I love the page already and i’m going to stick with you summer program. It’s something different and not the usually borring sit-ups and push-ups again and again.. you found out how to do it in another ways. Thank you again and i’m really looking forward to almost have a nice body like you :)
From you new fan C ;)
OH man I did this workout today and the last cardio part just about killed me!! So hard! I couldn’t stop sweating after but felt great haha!
Where have you guys been?? Hope everything is okay.
-S
Hi, all is ok, we are just having little technical problems with the site, but we are working on it.
Hey Zuzana!I wonder where I can find one of that dip station as you have.
Hi Zuzana,
I LOVE, LOVE, LOVE your site!!!! I do alot of your routines and hope to see the transformation is see in you from the past year. I noticed your Nike’s in this particular video and in others. What kind are they I would love to get a pair. Thanks for all your hard work and letting us benefit from it.
Jen
Hi Zuzana!!
I have been doing the 6-week summer body program, and I absolutely loved it, my nutrioniste also, i lost almost have my body fat!! Beach body here I come!!
I have ordered my ultimatebodypress dip bar and the pull-up bar and a gymboss interval timer, i will be buying new dumbbells and probably kettle bells also.
What would you recommed..I have alot of energy and I really push my body to the limit when I work out, should I do one of your videos everyday or do several videos per day 6 day a week?I was thinking of doing for 3 week intensive : (Day one) Hot quickie workout/Abs assasin workout (Day two) XXX workout (Day Three) Damn Sexy body workout (Day four) Body on fire workout (Day five) Bootielicious workout (Day six) Tight summer body workout. Would that be enough to have fast toning and a superbe body for the beach? haha
Thank you very much!!
P.S love your website!! It has helped me sooo muchh!!
i just gotta say that from your totally incredible body i like the most your arms, they are just fabulous!
go girl and we will fallow! hehe :)
Hi Zuzana,
Love your site and can’t wait to start doing your exercise.
Couple of thing I would like to ask before I start. How many kg are your kettlebells and where can I buy the station from?
Many thanks,
Dima
Hi Zuzana,
Love your site and can’t wait to start doing your exercises.
Couple of thing I would like to ask before I start. How many kg are your kettlebells and where can I buy the station from?
Many thanks,
Dima
Hi Zuzana,
I am absolutely in love with your website. I think what you do is awesome and please keep up the great work. I have been doing your exercises for about 2 weeks now, and I have been able to finally loose those pesky 5 lbs!!!! Swear to god. I am an avid step aerobic fan and love to run, but your methods have helped me to achieve my goals. Thank you so much :)
I do have one quick question, how often do you do each workout, or do you just do a different workout every day?
Thanks again,
Tracy
fr. Newfoundland, Canada
Hi Tracy – we come back to the older workouts every now and then to try and beat our old times :)
Hello Zuzana,
I really want to get a healthier sexy body and this is the sure way to do it!
How long have you been doing these workouts?
Would you suggest I start at the gym with a personal trainer and then move onto your workouts?
Thanks so much girl!
~Ashlee
hi zuzana
for a couples of days i have been watching your videos
and now i m crazy about it,
plz can u help me to loose my stubborn butt n stomach
i need to be loose them before july at any cost so plz help me out in what diet i have to take what work outs i have to do.so as to reduce them faster.
What a crasy workout – especially last part!!
That is some inspirational stuff. Never knew that opinions could be this varied. Thanks for all the enthusiasm to offer such helpful information here.