Hi guys,
So Freddy’s little brother Sean is visiting us for a while from Canada, and we put him through our new workout today. Sean trains on a regular basis at the gym doing very standard exercises that you see guys doing in the weight room – bench press, free weights etc. He already has a pretty outstanding physique – nice muscle definition and strength, and he also runs and pays attention to his cardio by running on the treadmill and using the elliptical trainer. Most of the exercises in todays workout were completely new for him and the intensity of the workout was something that he is not used to.
As you can see in the video, this workout cleaned Sean’s clock. He went in with doubts, and after about 3 minutes reality came crashing down. He had a lot of difficulty with stability and core strength because that is just not something that your standard weight room workout will prepares you for. We get asked constantly if the workouts on BodyRock.Tv are just for girls – and as Sean learned quite painfully these workouts are for anyone who is serious about building functional strength, flexibility, balance and having a serious cardio workout. These workouts are short and will shred fat and get you lean or ripped – whatever your goal is.
Sean will be working out with us, and showing his progress and demonstrating modifications for some of the exercises that are too difficult for me to perform. It felt really good to beat a gym guy :) but I am happy to have a workout partner who likes these workouts just as much as I do.
Today’s workout was 20 minutes long and we were using our Gymboss Interval Timer
to keep track of the rounds. You will also need a pull up bar and a dip station.Each minute represents one round and your goal is to complete as many reps as you can during each minute. This workout is brutal due it’s high intensity and no rest in between rounds. All of the exercises in this workout have been explained in previous workouts on the site.
1. Prisoner Squat and Front Kick ( Zuzana – 35 reps, Sean – 32 reps, Frederick – 32 reps)
2. One Leg Elevated Push Up – Switching legs (Zuzana – 19 reps from ground, Sean – 19 reps from chair, Frederick – 27 reps from chair)
3. Bicycle (Zuzana – 59 reps, Sean – 24 reps, Frederick – 19 reps)
4. One Leg Dead Lift – left or right leg (Zuzana – 20 reps, Sean – 12 reps with 8kg kettlebell, Frederick - 16 reps with 8kg kettlebell)
5. One Leg Dead Lift – left or right leg (Zuzana – 23 reps, Sean – 14 reps with 8kg kettlebell, Frederick – 16 reps with 8kg kettlebell)
6. Tricep dip – (Zuzana – 15 reps of leg assisted dips, Sean – 27 reps standard dips, Frederick – 17 standard dips)
7. Side Lunge Jump – left or right leg (Zuzana – 21 reps, Sean – 15 reps, Frederick – 18 reps)
8. Side Lunge Jump – left or right leg (Zuzana – 23 reps, Sean – 17 reps, Frederick – 18 reps)
9. Pull Up (Zuzana – 3 reps, Sean – 9 reps, Frederick – 7 reps)
10. Get Up (Zuzana – 10 reps, Sean – 5 reps, Frederick – 9 reps)
11. Side Crunch – left or right side (Zuzana – 20 reps, Sean – 0 reps, Frederick – 12 reps)
12. Side Crunch – left or right side (Zuzana – 20 reps, Sean – 0 reps, Frederick – 11 reps)
13. Dive Bombers (Zuzana – 11 reps, Sean – 9 reps, Frederick – 13 reps)
14. Jump Lunges ( Zuzana – 36 reps, Sean – 27 reps, Frederick – 22 reps)
15. Knee Tucks (Zuzana – 33 reps, Sean – 24 reps, Frederick – 24 reps)
16. Pike Press (Zuzana – 12 reps, Sean – 9 reps, Frederick – 12 reps)
17. Knee Raises (Zuzana – 13 reps, Sean – 16 reps, Frederick – 8 reps)
18. Reverse Push Up (Zuzana – 13 reps, Sean – 15 reps, Frederick – 14 reps)
19. Side Knee Raises on Dip Station (Zuzana – 16 reps, Sean – 9 reps, Frederick – 12 reps)
20. Santana Push Up (Zuzana – 8reps, Sean – 7 reps, Frederick – 7 reps)
Try to beat our scores! :)
Dear Zuzana,
I love your site. I’ve been checking it out for the past few weeks and think what you’re doing is great. However, only the other day I was wishing you could find a way to film both you and Frederick doing the exercises. Yes, Zuzana, you are incredibly inspirational, but I love watching hot guys work out really hard too! And then what do you know, but I checked your site today and there is Sean. You must’ve read my mind! Please keep up the fantasic work and I hope Sean plans on staying with you guys for a while ;) Thanks
You folks were fortunate to be able to count each others reps and not waste time writing; still a great burn tho :)
1. Prisoner Squat and Front Kick [33]
2. One Leg Elevated Push Up [23]
3. Bicycle [72]
4. One Leg Dead Lift, R, 25lb DB [19]
5. One Leg Dead Lift, L 25lb DB [19]
6. Tricep dip [10] (Strong, Sean!)
7. Side Lunge Jump, R [25]
8. Side Lunge Jump, L [24]
9. Pull Up (chin grip for me) [7]
10. Get Up [10]
11. Side Crunch, R [28]
12. Side Crunch, L [30]
13. Dive Bombers [12]
14. Jump Lunges [33] (muffed the order here, so actually did 60r Knee Tuck both before and after this)
15. Knee Tucks [60 (120 actually)]
16. Pike Press [30]
17. Knee Raises [16]
18. Reverse Push Up [12]
19. Side Knee Raises on Dip Station [14]
20. Santana Push Up [14]
I live in Prague and would love to get a set of kettlebells. Do you know where I can buy them?
I enjoy your workouts. I teach PE at an international school in Prague and occasionally use your workouts with my students.
thanks
You are amazing!! I am a runner and this was way intense. Where do I start if I am just beginning your workouts? Thanks guys!
Hey back, im not dead, but after this workout I am, here what I did
1. 42
2. 34
3. 39
4. 24
5. 25
6. 27
7. 32
8. 34
9. 10
10. 9
11. 29
12. 26
13. 10
14. 35
15. 30
16. 10
17. 10
18. 14
19. 18
20. 14
And wow Im gonna puke. Got to go shower ! Thanks for everything guys, and welcome Sean
Ciao
I was shocked my own android managed to view this kind of article, magnificent job.
What a workout!! works every single fiber in your body! woke up with a sore Butt
feels good :D
Great routine…Great site…How much rest do you average between moves?
That was an awesome post Zuzana. Thanks for creating a kick butt workout, and nice of the men to join in.
I can see Sean really ‘enjoyed’ the drill :o) But in all fairness maybe you should do one of his routines to see how it compares…
Jokes aside though thanks for showing the guys they can join in. My husband’s never braved it yet, but maybe one day…
Anyway, here are my stats from the workout. Needless to say I gave it my all, and I’ll be paying for it with pain tomorrow. Totally worth it tho.
1. Prisoner Squat and Front Kick (34 reps)
2. One Leg Elevated Push Up – Switching legs (21 reps from ground)
3. Bicycle (58 reps)
4. One Leg Dead Lift – left or right leg (15 reps with 8kg kettlebell)
5. One Leg Dead Lift – left or right leg (14 reps with 8kg kettlebell)
6. Triceps dip – (10 reps of leg assisted dips)
7. Side Lunge Jump – left or right leg (29 reps)
8. Side Lunge Jump – left or right leg (25 reps)
9. Pull Up (11 reps slightly assisted)
10. Get Up (14 reps)
11. Side Crunch – left or right side (24 reps)
12. Side Crunch – left or right side (25 reps)
13. Dive Bombers (12 reps)
14. Jump Lunges ( 28 reps)
15. Knee Tucks (42 reps)
16. Pike Press (12 reps)
17. Knee Raises (18 reps)
18. Reverse Push Up (22 reps)
19. Side Knee Raises on Dip Station (22 reps)
20. Santana Push Up (13 reps)
here’s my score too:
1. 30
2. 14
3. 58
4. 16
5. 19
6. 19
7. 20
8. 19
9. 8 (with chair support. can’t do without, for now. :P)
10. 6
11. 19
12. 20
13. 8
14. 17
15. 32
16. 7
17. 10
18. 8
19. 11
20. 7
After few minutes of this workout I did my 20 lbs kettlebell (KB). I dropped the KB when I was doing half turkish get up… Guess, my muscles were still tired so I did only 2 sets of my KB routines. :P Sexy Summer workouts is really intense but love it. :)
Great workout!
it was really great that you did this and showed everyone how hard your workout really is!
and its a good push for you guys to compete ;)
i will wait to do this workout because i dont think im gonna make it :P
my first gole is to do your 500 rep workout.
im really trying to do your workouts and also lift heavy weight in the gym.
i get really easy medial tibial (stress) syndrome and its killing me.
you guys dont have any tip that can make this stop?
i have good shoes and im trying to do balance on half-round balls to stimulate the muscles.
i love this blog and i love you for being you!
keep it up!
SWEDEN!
Hi suzana. whats the matter with you. are you ok?
i missed new workouts for two days. i hope you feel fine.
see you
christine from germany
i love your site i cant wait to a hot body this summer thank u!
Wow!!! im really excited!!! i cant wait to do this workout!!!
But, i must change the pull up bar and dip station exercices, i dont have them but definitely i have to do this! Thank u so much!!
Nice Workout, Thx
1.28
2.18
3.63
4.25
5.25
6.21
7.24
8.24
9.5
10.11
11.24
12.24
13.10
14.30
15.54
16.17
17.20
18.25
19.10
20.12
also I gave myself a 5 second break between each one so that I could write down my scores and see which exercise to do next, and then still have a full minute to do each exercise.
Sean it was awesome to see a guy on camera give this a try and show it’s a workout not just for women and sweet to see someone from close to home!
yeah this thing is no joke…
got through it twice now, my core is pretty fried
First time trying your workouts. Substituted pulls ups with reverse curls due to gym being closed! Going to try them out for 4 weeks, quite enjoyable so far :)
1-40
2-27
3-42
4-23
5-30
6-32
7-29
8-30
10-10
11-45
12-45
13-13
14-40
15-30
16-13
17-20
18-13
19-15
20-13
I tried this workout and almost puked several times. Sean i felt worse then you did the first time you tried it. lol, my heart is still pounding. thanx guys – great workout.
Zuzana makes it look easy. Sean way to give it your all. You inspire guys like me! haha
That is an absolutely sick workout! Will be trying this out for preseason training for Rugby. I will definitely puke!!
I want to see Frederick workout!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
That’s an incredible workout Zuzana. Well done on kicking butt! I’ll be giving this one a shot for sure.
I love working out at home and not the gym. Too much time setting up. I LOVE just getting it done! I only do yours about once a week. But just watching you inspires me sooooo much. You are awesome!!!!
Really nice workout!
I’m a gym guy like Sean and I bet I wouldn’t be able to do this as good as Zuzana.
Keep up the excelent workouts!
1. Prisoner Squat and Front Kick…. 39
2. One Leg Elevated Push Up – Switching legs 29
3. Bicycle 77
4. One Leg Dead Lift – left leg 28
5. One Leg Dead Lift – right leg 30
6. Tricep dip – 23
7. Side Lunge Jump – left or right leg 25 right leg
8. Side Lunge Jump – left leg 23 (these make my butt sore for days)
9. Pull Up 5
10. Get Up 10
11. Side Crunch – 26
12. Side Crunch – 26
13. Dive Bombers 10
14. Jump Lunges 42
15. Knee Tucks 32
16. Pike Press 9
17. Knee Raises 13
18. Reverse Push Up 11
19. Side Knee Raises on Dip Station 18
20. Santana Push Up 10
I forgot to add that i did 1 min of jump rope between each exercise, so the workout took 40 min. It was amazing. my fav bodyrock workout so far.
Hi!
It’s very fun to see someone else do the workouts, and that Sean is one sexy man =D hahah
Great workouts, keep up the good job!
I’m 17 :)
My arm strength it awful but here is my score
1. Prisoner Squat and Front Kick 29
2. One Leg Elevated Push Up – Switching legs 10
3. Bicycle 76
4. One Leg Dead Lift – left or right leg 18 (no weight)
5. One Leg Dead Lift – left or right leg 18 (no weight)
6. Triceps dip- (I did push ups on knees instead) 30
7. Side Lunge Jump – 24
8. Side Lunge Jump – 25
9. Pull Up 3
10. Get Up 9
11. Side Crunch – 36
12. Side Crunch – 36
13. Dive Bombers 7
14. Jump Lunges 25
15. Knee Tucks 46
16. Pike Press 9
17. Knee Raises (did high knees) 154
18. Reverse Push Up (did reverse pushup) 23
19. Side Knee Raises on Dip Station (did tricep dips) 21
20. Santana Push Up (without pushup) 16
I did not keep score but I pretty sure I could have pushed my self harder! I changed it a bit though in between each exercise I did one minute of jump roping!
Hi
Just a quick twofold note :)
First, I am hugely impressed with the workouts and the bodies you guys have as a result. I’ve done a lot of martial arts and fitness in my time and these not only promote strength, speed, stamina, and power, but flexibility too! Something I need to regain desperately… But I see these as extremely functional, not just “gym body” exercises.
Second, I get bored of the same old routine, and I’ve been very ill recently (gallstones of all things, believe they are stress related). Rather than drop back into lifting and demotivating routines that take a long time to show results, I am hitting one of these evry single day for the next several weeks and I already feel far more like my old self after 4 days; I feel fitter and might even see abs again very soon. Maybe. The routines you guys have are excellent and I know how hard it can be to string it all together coherently – these are concise, hard, and quick to show results.
The only thing is (I know, everyone says it!) that the database error comes up a lot!
Thanks again, and congratulations, on the hard work and love you’ve put into this. I’ll post my results below – hopefully I will get into the same shape as you guys one day soon. Looks like you inspire a lot of people, and far better than the hollywoodised “professionals”, so keep up the good work!
Oh – the results. Stupid me.
1. 32
2. 23
3. 24
4. 21 (5kg)
5. 22 (5kg)
6. 26
7. 29
8. 29
9. 12
10. 11
11. 27
12. 27
13. 14
14. 34
15. 34
16. 14
17. 20
18. 14
19. 10
20. 10
I don’t count them as high as yours even if I exceeded them as I’m sure my form wasn’t as good as yours and the note time and moving to other equipment gave me more rest than you, so it’s not entirely fair.
Right! So I did this one today (25 May 2010) I died a few times but these are my scores:
1. 31
2. elevated push up on chair 17
3. 50
4. with 8 kg dumbbell 29
5. with 8 kg db 32
6. tricep dips (no assistance) 13
7. Side lunge jumps 33 (OUCH!!!)
8. 34 (OUCH 2x!!!)
9. pull ups (unassisted) 10
10. with a 8kg dumbbell (forgot to count!)
11. 35
12. 38
13. 10 (at some stage the body just wouldn’t obey)
14. 30
15 42
16. 24
17. 17
18. 20 (no arms left!)
19. 22
20. 14
Wow! I just finished this workout! =))
And – my results:
1 – 31
2 – 16
3 – 80
4 – 30
5 – 30
6 – 20
7 – 31
8 – 30
9 – 1
10 – 12
11 – 25
12 – 25
13 – 5
14 – 26
15 – 55
16 – 20
17 – 15
18 – 25
19 – 17
20 – 10
Welcome Sean!=)
And Zu – you are THE BEST trainer;))))
I didn’t post any comments for long time – I was afraid, that they would be deleted…
Hope, my comment would not be deleted after awating moderation…..(oO,)
Hi Zuzana, fantastic job. You got me off my couch. Thank you and wanted to ask you a question that I can’t post on this website. I live in vancouver Canada and if you would like to answer please let me know by emailing me to the email address I am sure you can see. Many thanks and keep on going. I hope you become a World Champion ( in case you already are not).
All the best,
Roxy
Hi Zuzana,
I have tried your workouts for some weeks, but somewhere for 5 days I have no sweat. Is that ok? Should I increase effort?
Thank you
Zuzana…I am one of your newest fans!
I got my boyfriend to try this workout with me yesterday and we worked so hard! Feeling a bit sore this morning but its a good feeling. Way to strenghten our relationship too its our bonding moment! :)
Wow, amazing workout! I’ll do this 3 times a week (Mon, Wed, Fri) for 2 weeks and see how I feel. It’s a nice break from lifting weights (i.e bench press) and a great way to shock my muscles. Here’s what I did on my first try:
1. Prisoner Squat and Front Kick – 31
2. One Leg Push Up (Not Elevated) – Switching legs 40
3. Bicycle – 80
4. One Leg Dead Lift (left leg) – 20 (20lb weight)
5. One Leg Dead Lift (right leg) – 20 (20lb weight)
6. Triceps dip – 30
7. Side Lunge Jump – 26
8. Side Lunge Jump – 26
9. Pull Up – 8
10. Get Up – 9
11. Side Crunch – 24
12. Side Crunch – 24
13. Dive Bombers – 14
14. Jump Lunges – 36
15. Knee Tucks – 32
16. Pike Press – 21
17. Knee Raises – 31
18. Reverse Push Up – 17
19. Side Knee Raises on Dip Station – 20
20. Santana Push Up – 10
I added a 15 second break between each exercise to write down my results and get ready for the next movement. As I get more efficient I’ll keep the break as I was dying of thirst right away – I thought I wouldn’t need a water bottle for such a “short” workout!
Hi Zuzana,
Just a quick tip that may be helpful to your fans, I know that you indicate first what type of exercise you will be performing, but could you please show the name of the exercise on the screen? It will be helpful to those that are hearing impaired and for those who would like to know exactly what the name of the exercise they are learning is called.
Love your website and exercises!!! You are amazing!
Big hugs and Kisses
Anna
Hi Zuzana, Frederick, and Sean. : )
I just completed this workout, and I must say it’s the most intense one I’ve found so far. I felt almost sick by the end (like Sean I guess) and after stretching and a cold shower I still feel shredded. I’m not necessarily disappointed in my results, but I know where I need to improve.
1. Prisoner Squat and Front Kick – 26
2. One Leg Elevated Push Up – Switching legs – 31 from ground (next time I’ll move to the chair. I was afraid I’d not make it this time if I did)
3. Bicycle – 36
4. One Leg Dead Lift – left 18
5. One Leg Dead Lift – right 19
6. Tricep dip – 23
7. Side Lunge Jump – left 23
8. Side Lunge Jump – right 27
9. Pull Up – 11
10. Get Up – 10
11. Side Crunch – left 23
12. Side Crunch – right 23
13. Dive Bombers – 8
14. Jump Lunges – 27
15. Knee Tucks – 26
16. Pike Press – 14
17. Knee Raises – 22
18. Reverse Push Up – 24 (by the way, I believe these would just be called Body-weight Rows)
19. Side Knee Raises on Dip Station – 11
20. Santana Push Up – 8
Thanks again. I’m going to go die now. ^_^
Oh, and I laughed out loud at the end of the video when it says “Zuzana will make you puke… then cry.”
Hey Freddie and Zuzana!
I am so proud of myself and I want to hare my progress with you to show how effective your workouts are!!
So I did this workout a month ago and again today and here are my scores (the first one is my score a month ago)
Prisoner Squat and Front Kick
28/32
One Leg Elevated Push Up
12/22
(On ground for both – I am still trying to figure out why such a difference ;) – anyways next time I will do them from the chair)
Bicycle
65/73
One Leg Dead Lift
11/18 (with 10kg free weight in hands)-left
11/18 (with 10kg free weight in hands)-right
Bench presses (no dip station for me :(
20/25
Side Lunge Jump
31/34 (right)
31/34 (left)
Pull Up
12 (assisted)/9 (slightly assisted)
Get Up
11 (5kg in hand and help with hand)/10 (5kg in hand and no help with hand to get up)
Side Crunch
34/34 (right)
34/35 (left)
Dive Bombers
5/8
Jump Lunges
37/39
Knee Tucks
40/51
Pike Press
11/17
Knee Raises
14/20
Burpee with push up and jump (instead of Reverse Push Up)
7/8
19. Side Knee Raises on Dip Station
I did a totally different each time so I can’t really compare
1st time: 14 butt lift/toe touch – 2nd time: 96 jump front kick (brutal after the burpee and at the end of the workout)
Santana Push Up
9/11
Thank you from the bottom of my heart for your awesome workouts
second try on this workout…
1. 34
2. 22
3. 70
4. 26
5. 25
6. 26 (changed for dips on chair)
7. 32
8. 34
9. 17 (did explosive push ups instead)
10. 11
11. 30 (did star crunches)
12. 27 (leg extension crunches)
13. 11/2
14. 37
15. 50
16. 22
17. 22 (did leg lifts)
18. 13 (did push ups)
19. 30 (did knee tucks but looking up)
20. 12
i added 10 sec rest between each exercise and changed the ones with dip station pull up bar :)
Hey there!
Anyone have any advice on what to do if you don’t have a dip station (ie what type of exercise to do in place of the dip station side knee raises)?
Thanks!