Hi Guys,
Today I have a completely new workout for you, and it was inspired by my recent trip to get my new swimsuit (that I am actually wearing for this routine). The weather here in Prague has been a bit all over the place, sometimes it feels like summer is really just around the corner, and other times it feels like it’s barely even spring yet. In any case, if you are looking to get in the best shape possible for this summer, then we are entering into the critical time phase. With the first 10 days gone in April, you still have about 50 days or so before we get into June (which is when I am usually first going to swim). If you push really hard and stay focused for 50 days, that is enough time to make some pretty radical changes to your body. That said, the longer you keep putting off your start date, or the more workout days that you skip, the less effective the whole process will be.
If you decide right now to take this seriously and be consistent, and not flake out on your diet, then what you can accomplish in these next 50 days will not only put you in the best shape possible for this summer, but it will also change your whole life moving forward. Someone recently requested that I put together another summer fit program similar to the one I made for you guys a year ago. I have news for you guys – the program has been going for months!!! This is it. The workouts are here and we have been pushing together really hard. It’s just up to you. Decide right now and make this happen for yourself. No excuses!
You want diet advice? Fine – eat small portions of mostly fruit and vegetables often. Eat whole foods – no processed box or canned foods and definitely no fast foods. Drink plenty of water – stop drinking alcohol. No colas – not even if they are diet. If you are into meat then eat skinless chicken, fish and quality cuts of beef – but remember small portions and always with veggies. I don’t take any supplements of any kind, but if that is your thing then I will leave you too it. Just don’t take anything that promises to burn fat – you will need your liver for later.
A lot of you (including myself) just completed the 30 day sugar challenge. Gobble some chocolate if you must, wipe your chin and then roll out the challenge for the next 50 days. It’s another ace up your sleeve that will give you the edge to reach your goals instead of just saying “someday”.
Before you workout the next time give yourself an honesty wake up call. These workouts are meant to be short but INTENSIVE. Are you pushing yourself? Are you giving your max effort, or are you holding something back? Is there 10-20-30% of raw effort that you could squeeze out of your comfort zone to boost your workout? Imagine the compound effect of even just an extra 10% over the next 50 days. There are whole workouts worth of benefits there if you just give it that much more of a push.
If you really want a huge edge then here is another tip: free your mind. Stop thinking about the rest of your life for the 20 minutes or so that it takes to do these workouts. Give yourself this gift. Focus on your body, on your goals and on what you want to achieve. It will all still be there when the last drop of sweat falls and your timer goes off. To keep your muscles engaged and body tight, you have to keep your focus on the exercises that you are doing. No distractions period. Do your best with this point. This came out as a bit of a rant, but I just want to share with you how simple really it all is. I hope you will decide to join us and make this your new reality for the next 50 days.
Today’s Workout has 3 parts and you will need a timer to keep track of your time, and intervals. I am using my Gymboss Interval Timer.
Part 1
Snowboarder 10 reps
Backward lunge Left Leg 10 reps
Backward lunge Right Leg 10 reps
Complete 10 rounds of this sequence as fast as you can.
Part 2
Set your timer for 4 minutes. Complete maximum reps of:
Get Ups
Part 3
8 minutes of interval training.
Set your timer for 12 rounds and two different intervals. The first interval is 10 seconds and the second interval is 30 seconds.
You will be doing Sliding Dead Lifts on each leg followed by High Knees wit Jump Rope.
Round 1
10 seconds of rest
30 seconds of One Leg Sliding Dead Lift Left leg
Round 2
10 seconds of rest
30 seconds of One Leg Sliding Dead Lift Right leg
Round 3
10 seconds of rest
30 seconds of Hight Knees with Jump Rope
There are 12 rounds total so you will repeat this sequence 4 times. 4 x 3 rounds = 12 rounds :) Just to make sure that everyone will understand.
Enjoy your workout,
Zuzana.
Part 1 of this workout. Do 10 rounds of this exercise sequence as fast as possible:
Snowboarder 10 reps
Backward Lunge Kick Up (left leg) 10 reps
Backward Lunge Kick Up (right leg) 10 reps
Part 2 of this workout. Do as many Get Ups as you can during 4 minutes. I did 41 get ups. Move on to part 3 almost right away.
3 part of this workout. 8 minutes of interval training. 2 intervals: 10 seconds (rest), 30 seconds (max.effort) x 12 rounds.
Cycle through these exercises:
Sliding Dead Lift (right leg)
Sliding Dead Lift (left leg)
Hight Knees with Jump Rope
My time was:
Part 1: 10:29
Part 2: 51 Getups
Part 3: average about 9 DL per leg and about 36 skips each interval.
Get workout, felt dead after–very proud of my part 1 time, i really pushed it.
By the way love the new diet video, looks very yummy.
Thanks again.
Hi Zuzana and Freddy,
This is an amazing website, I’ve been following for a few weeks and the workouts are incredible! Thank you for taking the time to share your workouts with the world, many of us need guidance and inspiration. I did the Triple X workout the other day, including your warm up stretches and cool-down routine, and the next two days my right ankle was really hurting. I am better now, but I was wondering if you have any tips for proper form on the snowboarder exercises (I think improper form may have caused the ankle pain). Also, the one leg sliding dead lift is very awkward to do on the carpet, do you have any advice for a modification for those of us living in a carpeted home?
Thank you very much!
Hi Marina,
I also have a carpet and like Zuzana said in the video I used a DVD cover, it worked out perfectly!
Where are your postings for your completed times, etc…?
Where can i buy the swimsuit ?
Sweets are my weekness. I didn’t know about your site when you did the 30 day challenge but I am going to try to start today on a 30 day challenge of no sweets. I don’t want it to take over my life and if I am determined I think this would make a drastic change in my body. Thanks for all of your advice.
Very Hot. But where i can buy the swimsuit ? online ?
Where can i buy this swimsuit ? its very hot.
Very Hot, but where can i buy this nice swimsuit ? Online ?
you can find the swimsuit at
http://www.shop.puma.de/Ferrari-Swimsuit/4049754424423,de,pd.html?cgid=12230
it tooks me around 3 days to find it ^^
but i got it
HI Zuzana,
So I’m curious about your workouts. I generally do yoga and jump rope several days a week to keep in moderate shape. I also dance several times a week (Lindy Hop, Swing, Balboa, etc…) but I still carry some extra weight. I’m gonna start adding your workouts like this Triple X to my routine so that I can get in shape for my next dance competition. I’ll let you know how it goes.
Sal
hey i just had a baby and i have alot of baby fat what exercises do u recomened the most and i wanna lift my butt and more rounder wat do u sujest for work out
It wasn’t clear what comprises ONE snowboarder rep, so we did 2 jumps, returning to the starting position as 1 rep.
Elena 13:55
Jessica 13:55
Sara (13 years old) did 8 rounds in 13:55
Shea (13 years old) did 7.5 rounds in 13:55.
We did 3′ of get ups:
Elena 50 reps
Jessica 32
Sara (13) 41
Shea (13) 39
Zoe (15) 49 reps.
We did this after a 2,000 meter and a 500 meter ergometer piece.
Hi, I love this site, I am mexican, and my body feel so good!
Thanks……
Hi Zuzanna,
You’re “rant” is very much needed!! I am 5′ 145 lbs (YIKES, I can’t believe I’m putting that out there) and I’m working to lose 15-20 lbs. I workout regularly, but lately I’ve been gaining weight. I’m not sure if I’m gaining muscle weight or just fat. I’ve decreased my weights, added more cardio and bodyweight exercises (yours) to hopefully tap into fat burning. Any suggestions? Unfortunately but fortunately, my boyfriend & I love to cook, but I tend to eat way too much in one sitting. Do you have any suggestions as to how much I should eat? (i.e. how much meat vs. veggies vs. bread/carbs vs. fruit?) Just last week I received 2 bathing suits that I ordered from Victoria’s Secret. I’ve been looking at them every since they came because I said that I wouldn’t dare put them on until I reach my goal. I will try my hardest over the next 50 days to watch what I eat and how much I eat. Your workouts (rants) and tips are truly inspiring!! Thanks for the great tips!!!
Hello, I did the xxx yesterday and my quads still burn!
I used my new gymboss as well! I never thought I would be able to finish the whole workout…Zuzana you are my personal trainer and motivator! You make me push harder than I would do on my own!
Regards from Greece and the youngest body rocker, my 6 month old son, who’s always watching me work out and laughs!
I attempted this workout again today. I didn’t expect to do very well, my legs were still tired and I’m nursing a few lovely blisters from Oxfam 100km Trailwalk. Needless to say, the entire workout was done in bare feet (which I would normally NEVER do)
Part 1: 13:53 (beat my last time by 30 seconds)
Part 2: 41 Get Ups (7 more than last time)
Part 3: I had to improvise again, so alternated between Squat with a Press Up (with Brutus my Kettlebell) and Kettlebell swings. Still got a great sweat out of it!
Now I think it’s time for me to try the 30 day challenge or at least see how many days I can go and when (if) I fail, start again and try to beat the last days I managed………. Sadly I’ve found it very difficult to steer clear of sugar since moving in with my fella. I am a chocoholic but am usually able to say no. But my fella is also a chocoholic and NEVER says no! My self control is really lacking at the moment!
Plus we are in the lead up to winter so the swimsuit motivation isn’t really there! I HATE cold weather and tend to hibernate with comfort food. But I will persevere!
Dee
Aussie Aussie Aussie, time to pack away my cozzie (till next summer)
I’ve said it before but I love the way you sign off your posts – always makes me smile.
Glad to hear it Frederick, the aim is to make everyone smile!
Have a great day, I hope Zuzana is feeling better!
Dee
Aussie Aussie Aussie, sending happy thoughts! (yeah, I know it doesn’t rhyme)
You are GREAT but out of breath ?
Practice slow in through nose, (visibly expanding belly).
Exertion exhale through mouth.
I am never out of breath during hours of thrusting and striking…really
6′ 1″ – 175
You are never out of breath??
Than you are not working hard enough!! Even professional athletes get out of breath during hard trainings
Hi Guys
I’m not able to view the video of any of your workouts for the last few days..can anyone HELP !! I love the site and the workouts : )
Love Sam
I’m very proud of my results – must share them:
I – 13:00 Min
II – 47 Get ups
III – 10-10-58/10-10-65/8-9-55/11-11-61
I still didn’t choose a name for my kettelbell – has anybody any suggestions? :)
Hay Zuzana
i really want to know from where you got this beautiful swimsuit i cant find it online ?
where did you got it ?
a answer would be great
I beat you! :-)
Part 1: 13 minutes 23 seconds
Get Ups: 60! :-)
When I beat your time I was like, “Yess!” haha!
Hi Zuzana and Frederick,
Bought a new 40 pound Kettlebell today. I’m going to call it Boris after a friend it reminds me of. 8-)
–Chris
Hi guys !
Really like this one.
I did it again this morning and was pretty happy to beat my own personnal best, proving once more that your workouts are bringing results :)
I went from 14:45 to 13:30 for part 1 and did 10 more get ups, going from 31 to 41. Pretty proud of myself !
I have an equipment question – what kind of gloves are you wearing on some of the outdoor videos ? Are they cycling gloves ? If you bought some online, can you point to the store ? My husband and I are heading to Nevada in a few days for a fantastic 2 weeks of caravaning so I’ll be working out outside and would like to protect my hands.
Thanks – You rock girl !
~ Nathalie ~
Im going to try this workout again….
I couldn’t even go through part 1 a month ago.
let’s see how I do today! I HOPE I FINISH IT :)
[...] “Triple X Workout“. Could hardly get up the next few days…… [...]
i did this workout today! i was swimming in sweat! the first part took me forever to do that i don’t even want to share. but for the GET UPs, 43:)