Jun 16 2010

Hottie Body Workout

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi guys,

I wish I could include something cool in today’s video, but the high light of my day today was the workout :) It was one of those days where you are running around doing boring but necessary errands. I bought a printer, went to the post office, did some grocery shopping, lalala. Then it was home to clean the house from top to bottom. Next thing I knew it was 10 pm and I was wondering what happened to the day. Funny thing – I actually used my interval timer when I was cleaning our house. I set a time challenge for myself and had the cleaning done in one hour :)

So on to my workout for today:

This bodyweight workout is made up of 6 exercises and the only thing that you will need is your Gymboss Interval Timer (click the blue link for more info about the timer).

I managed to complete the whole workout in 12 minutes and 36 seconds. Freddy beat me by almost a minute and managed to complete this workout in 11 minutes and 41 seconds.

Workout Break Down:

Part 1 – Interval Training (4 minutes total)

Sumo Tripple Squat – jump squat, jump tuck, side to side squat (counts as 1 rep)

Set your timer for 6 rounds of 10 second and 30 second intervals. Your goal is to complete as many reps of the Sumo Triple Squat as you can during the 30 second interval. The 10 seconds are your rest interval. See the picture below – this is how you set your timer.  Add all of the reps that you have done in this part and compare with our  score.

Zuzana – 24 reps

Freddy – 21 reps. Freddy found these just brutal on the legs!



Part 2 – Time Challenge

Set your timer as a stop watch.

Complete 6 rounds of 10 reps of Plank Side Jumps + 10 reps of Single Leg Toe Touch as fast as possible.

Zuzana – 4 minutes and 36 seconds

Freddy – 3 minutes and 41 seconds

Part 3 – Interval Training

Set your timer again for 6 rounds and intervals of 10 and 30 seconds. You will be doing Side Burpees with Knee Tuck Push Up. Do as many reps as you can during each 30 second interval towards one side and switch sides after each round. This last part will take you only 4 minutes so make sure to push really hard.

Zuzana – 28 reps

Freddy – 30 reps



Around The Web
  • Minney

    just wondering why is the video so blurry :S

  • BodyRock-Savvy

    Hey Zuzana, you’re not the only one using Gymboss aside from workout. I used mine when I do laundry… when I bake… when walk from my work to my parking to know how long could I get back and forth. Thanks to you to introduce us to this versatile thing. :)
    Well, thanks for this workout again. I dunno if I can beat you and Frederick… I’ll do my best. :P
    Hey, is Sean still not back yet??? We want him back!!!

  • Fleur

    Hello Zuzana and Fred,

    You two are too kind. With now even a picture of the gymboss interval time and rounds settings.

    You are so thoughtful.

    Now I have my workout for today, I am looking forward to doing it :). I will post my scores then.

    Thanks

    Fleur

  • Sheena

    Hey Zuzana! I’m in my 5th month of pregnancy and i’ve already gained 10-12 kilos :( God knows how much more now. After delivery i plan to start workout..Currently my body has zero tone and is flabby. My question is which of these workouts should i start? Your workouts are about 10-12 mins long..is that all i need to do in a day? How many times a week? Should i follow one particular workout for 2 weeksand then move on to the next or should i do a different one each day? Please answer these queries..Waiting impatiently. Thanks!

  • Laura

    Did you do a Flaylady clean? She teaches interval cleaning with the timer! Fun :)

  • mag

    hi zuzana and frederick, I wasn’t in town las week and the last thing I saw was the video about being vegetarian, and I am a little lost, what happen finally? are you vegetarian?, are you drinking milk?, please I would like you to share your current diet and help us with vegetarian recipes if you are, Nnd I never saw the recipe when the water cut :)

    thanks! and please answer to me, I admire you and would like to know if you eat meat or not =)

  • Jeremy

    I honestly think that you are the most beautiful woman on the face of the planet. I tried one of your ab workouts today at the gym after my normal 2 hour workout, and I made it half way into round three. My abs were burning so bad. It was great!

  • Stacey

    Thank you so much for this wonderful workout Zuzana I am continually inspired by you <3 I'm so excited to do this workout tomorrow!

  • Quigi

    Hi guys! awesome workout.
    These are my results.

    Part 1- 26 reps

    Part 2- 5:13

    I really suffered here, because I know how many I have to do it seems the closer I get to that number the harder it is to complete it, abit like procrastinating while exercising. But I pushed through it.

    Part 3 – 31 reps

    I felt the most burn in my shoulders on this part. Maybe because I’m using them to support my weight the whole interval and to shift weight when going side to side.

    thanks again for the workout.

    -Quigi

    P.S thanks for showing how you set up your timer now I KNOW that I’m doing it correctly.

  • Jana

    Just curious what brand of Jeans you are wearing in the beginning of this video?

  • alicia

    THANK YOU ZUZANA!
    i have a question though, aren we supposed to workout everyday or just when u post new ones out? because after the 5day challenge i hadnt worked out till today again.

  • Stephanie

    This is awesome…I love how you showed a picture of the Gymboss timer and how to set it up and HOW cute is Kelly!!! That was awesome…the shot of her on the couch, doing her “couching”. That was priceless..

    Thanks again!

  • Charlie D.

    I am so trying the timer with the cleaning today. That rocks.

  • muchasilvi

    It`s very hard!

    Thank’s for your workouts from Spain!

  • Elena

    I am a great admirer of your work, please continue to expose those recipes as healthy and simple, because thanks to you I learned to cook, and I love, please also expose everything you eat in a day, as the video put at the beginning. I wanted to ask one more thing do you eat cheese every day? or considers that the cheese is high in fat. Well planteandote questions could continue forever but just wanted to thank you for the great work you are doing, you have me changed my life completely. Congratulations.
    Sorry if there are faults I am Spanish and I drive a little wrong with the English.

  • shorts

    hi guys
    my scores:
    1. 19
    2. 6.07min
    3. 21

    cheers

  • lgc4

    You are so beautiful Zuzana…i love your workouts…i am still not as good with the timing…but definetely getting results and i LOVE IT. By the way…good job on giving more explanations on the videos…it helps a lot. ;)

  • Tali R.

    Hey Guys,

    Thank you for another amazing workout. I love the combo that you are doing for us in the last few weeks, they are so brutal.
    this is my numbers:

    part 1: 28reps
    part 2: 4:04
    part 3: 23reps

    P.S.
    I had to see the video on youtube because it did not open on your site.

    you are both so nice and amazing to do all of this
    good day

  • Bibi

    Ok, so i’m a n00b, and since i’m getting crazy sitting in from of my courses for my exams, i decided to give it a try.
    I don’t own a timer so i decided to work for 4 minutes each exercices. And here’s the results :

    1) 16
    2) 3 complete sets (for me it was the easiest)
    3) 10 on each leg + 2

    Not too bad after 10 years without doing actual physical sport like danse or bike ?
    –> shower now ! =P

  • Tina

    Yeah, I am the best! :)))
    31
    3:37
    34

    Have a nice day,

    Tina

  • Desiree

    Wow, Zuzana! I love your workouts. i’m a beginner but i feel them. oh trust me. I was wondering if any of your workouts focus on the upper body, as for me, they are the hardest part. I don’t have any equipment or money for weights and i noticed all your videos have them. Is there a way i can do your videos without them for more tone in my arms?

  • Monifah

    HI Zuzana and Frederick,

    I have been reading that too many high intensity workouts per week can put you in a stress- like condition because it is mentally quite hard. Can you comment on this. It usually says that doing 2 or 3 high intensity workouts is max recommended. Do you have a comment here??

    I am doing your workouts 5 to 6 times a week for almost 3 months now so I am very curious if this is true or not..

  • Gabija

    Pert one: 31
    Part two: 5:13
    Part three: 21

    Part two was really intense on my abs. Thank you.
    Amazing as always!

  • Jenny$1983

    Hi Zuzana and Freddy! Wow, your workouts have become so inventive and even more fun, you are seriously talented people to design such workouts and keep the site fresh the way you do.

    I’ve just found a link that I hope will be interesting/useful to you and other BodyRock worshipers, about root ginger reducing muscle pain after exercise: http://www.familyhealthguide.co.uk/ease-muscle-pain-after-exercise-by-25-with-ginger.html

    Also, I love your hair like that Zuzana, I think you’d look great with your fringe twisted too, like in this tutorial: http://www.youtube.com/watch?v=iumpaDWMXr0 (it’s under 3 mins long and super-simple :)

    Thank you for your continuing awesomeness ^_^

  • Ildi

    Hi guys!:)

    Thank you soo much, you are motivating me and I receive from you a lot of ,,positive energy”!:))

    I begin to working out and I enjoy it!!!:)
    So…I am doing these workouts and I begin to run…but I am not sure how many times a week I should do runing!

    Please, please answer me these question! Thanks so much!!!

    Ildi NS

  • http://- Romina

    Zuzana & Freddy,

    Thank you for sharing all this exercise with all of us.

  • Mina

    Your workouts are challenging but I’m desapointed ’cause since you don’t post the pictures I can’t print them no more for my workout room.
    Thanks for thinking about the new workout addicts who need the pictures to follow ;-p

  • Liz

    Hi Zuzana and Freddie

    This one looks great! I’ve just had breakfast so will do it in half an hour or so!!!!
    Zuzana a lot of people have been asking (me to) lately if you would do an example of your daily eating. A full day of your 6 to 8 meals what you ate and portion size etc… So we can actually see it…
    I just want to know if you are considering this or not?
    Have a great day and thank you for all you guys are doing..
    Liz x

  • Diane

    Hi,
    The instructions were great – thanks so much! It really helps to see you do each individual motion as you describe it.

    Diane

  • Natalia

    you are killing me girl!!! ;)

  • Weronika

    hey,
    what do you think: how many kalories do someone burn in 5-10 min warmup, 15-30 min bodyrock, 5-10 min cooldown/stretching?

    • Bibi

      That would be a great addition for the newbies section !

  • Vixen

    Very good workout thanks so much :-) This one kicked ass

  • Sebby

    Keep up the good work!
    All these videos are really of great help…

  • Meike

    Haha, so funny :) I also often use my timer when I’m cleaning our apartment. Everybody says I’m crazy but to me it really makes sense! I used to waste a lot of time while cleaning, so why not do it like your workouts?! Short and effective. ^^ I’m really a bodyrock freak. ;)
    Stay as you are, you both are great! I’m soo looking forward to the new design of the site. :)

    All the best!

  • http://www.facebook.com/profile.php?id=506344676 Jenny

    Hey Z, i wanted to suggest a workout apparel site that has some super cute pants and sports bras and stuff. They are closing down their site July 1st so everything is 70% off. I know you’d like their stuff because you have a lot of the same kind of stuff they sell. The website is http://www.flashynfit.com/default.asp
    Go check it out before they close down! I bought a bunch of really cute pants and stuff from there and may buy some more before they shut down :D
    Thanks for another amazing workout too!

  • Charlie D.

    Squat combo: 31.5 (that means there were three rounds where I didn’t get to the side-to-sides)

    abs outrage: 4:23:07

    burpees of pain: 31.5 (that means I didn’t get to the jump-up in three rounds)

    I beat you guys (except for you, Freddy, in part 2 – whoa! Well done!!)! I’m always so excited when I do that.

    Thanks so much – I’m at that time of month right now where I feel like I weigh 400kgs, so this is really making me feel better.

    I have an abs question for anyone in the know: Some muscle right above my hip (internal oblique maybe?) actually sticks out a little beyond my hip bone (think Michelangelo’s David). I’ve seen this on guys, but never on a woman (I’m a girl, in spite of the name). Granted, I have kind of small hips, but this looks weird. I promise it’s not pudge – if I flex, you can’t pinch it at all. What do I do!?

    • Charlie D.

      This time I got 30 squats, 3:50:34 (!), and 31.5 burpees again. I took a video of myself to help me stay honest about my form. I think I’m not engaging my core as much as I could when I’m in the plank – that was good to see and I’m excited to work to improve it. Thanks again for a great workout.

      x

      • Charlie D.

        Shoot – and I tend to round and hunch my shoulders during pushups. This answers all my questions about wy I don’t see my lower abs as much as I’d like. I’m CHEATING!!! This was really helpful to watch myself. I had no idea.

  • Sidra (Pakistan)

    Hey Zuzana! another superb workout routine, I have been following your workouts for some time now n it had increased my stamina like anything n that makes me even more excited each time to go for more (if you what I mean :P)

    I’m facing problem n I will really appreciate If you or any of your other follower can help me out:

    the thing is whenever I try to work my core lying on mat for instance single leg touch toes or any form of crunches the end of my spinal cord (tail bone)really hurts or get bruised no matter if I use 2-3 layers of mat underneath,at times I just ignore the pain n keep on doing the exercise but then suffer the pain afterwards… :((

    If someone has experienced same thing…PLEASE HELP!!!!

    • Sidra (Pakistan)

      Just to let you know that i’m only 24 years old n also i’m not over weight, so i’m extra worried that I should not be having such pains

  • http://www.facebook.com/profile.php?id=506344676 Jenny

    My time was 14:43

    Part 1 – 18
    Part 2 – 24

    Whew!! Time for a shower! lol Thanks!

  • jen

    Is this the only amount of time you spend working out per day? It is hard to believe that you look so great for only working out 12 minutes a day. Also, could you break down your new vegetarian meal plan. How many meals per day are you eating and what do you eat?

  • Tamarah

    Hello Z&F

    Thanks again for another wonderfully brutal workout. Just wanted to know if you could still include photos of your workout. I tend to watch them upstairs, then have to go down into the garage to do them, so photos are excellent for me. I would really appreciate them.

    Kind regards

  • Arya

    Will try this tonight.. I bought myself a camo gymboss timer. It’s arrived in my mail today.. Can’t wait to open it and start using it from tonight.

    Thanks guys!

  • becca c.

    Hey Z,

    So now that schools out im getting up early everyday to do one of your workouts. I love it, feels so good to get it out of the way.

    lol i wrote to you the other day about “fat fighter” camp and wanted to let you know its going very well. I do the workout in the morning and then have my brothers and mom do it one at a time after dinner. My one brother reminded me exactly of sean. He was acting all tough like these workouts would be nothing (he’s a long distance runner and i dont think hes ever done anything this high intensity or even known it was possible to feel this way lmfao). So anyway, the second workout we did was the “sexy hot cool” one. By the end with the jump lunges and mountain climbers he was absolutely dying. He had to swallow his words and couldn’t even pretend that it was easy. He really sounded exactly like sean admitting these workouts were insanely hard. It feels so good to be stronger than the guys:) lol i know u know what i mean.

    So i just had a light breakfast before and copied this workout down in my journal so i can go outside and complete it. I am finally able to do all the pushups in these workouts without stopping and it is such an amazing accomplishment. Your workouts rly do work. I feel muscles in my arms that i never knew i had and im finally getting that cool vein in the biceps xD lmfao i love u guys

  • Marina

    Suzan I see you are interested in a healthy lifestyle. Thats why i will post some movies and books that have helped me to become healthier, leaner and happier.
    books, movies, clips:

    1.The omnivores dilemma by Michael Pollan (top 10 books of the year, New York Times book review) http://www.youtube.com/watch?v=kFpjskn3_Pc

    2.Food Inc http://www.youtube.com/watch?v=5eKYyD14d_0 – a great movie

    3.The Unhealthy Truth: One Mother’s Shocking Investigation Into the Dangers of America’s Food Supply – It is about America’s food but honestly it happens not only there.

  • Emily

    So excited to try this! I’ve been doing your workouts for the past 4 months, and while I already loved working out, your workouts are by far the most fun. And I LOVE how short and intense they are! Thank you for all you do! Four of my sisters and occasionally my mom do them with me =)

  • JL

    Zuzana!

    You are a mad woman! I mean this in the NICEST and most FLATTERING way possible! I just finished this workout (I’ve been watching you for months, but just got the motivation and strength to try a workout today!). It took me MUCH longer than you, but I am not discouraged…VERY motivated. I am forgoing the gym and weights for a while in favour of your body strength/cardio workouts! AMAZING!

    THANKS for this fantastic resource…keep up the most amazing work!

    JL

  • Iris Collado

    I want to “THANK YOU GUYS” for this great workout. It is short but I can see that it works. I started doing your workouts two months ago and I can see excellent results.

    Love you!

    Iris

  • KDH

    I have been watching your site for sometime and have finally started your daily routine. This looks like a great one. Can’t wait to try it. Thanks

  • Gerri

    Well
    Have to say that was a little tough!! Do you ever feel like your going to die while doing the workouts then when its over you think that’s it? That’s all there is? I should do that again, doesn’t seem like enough. Have to say doing this at 4:30am is alot harder than doing it any other time during the day.
    Have a great day!!

  • Candace

    Great workout; I did it this morning. You are great Zuzana and thanks for you sharing your workouts; I am so inspired by you!! Didn’t keep score this time but I will do this workout again in a couple of days and keep track of my reps! I wanted to give a shot first. This is my third time doing the workouts and I love them. Very challenging and different; I have been doing bodybuilding for years and this is a nice change for me to incorporate into my training. Once again Thank you!

    One Love
    Candace

  • Rachel

    hi Suzanna i was wondering if u had and workouts to help get rid of arm fat and love handle those are parts of my body i am having trouble with.i love your workouts i started about 3 months ago and since then i changed the way i eat also and i have lost 20 lbs still have about 20 more to go but most of it is still in my stomach area and i need help with that any suggestion will help me thanks

  • Ildi

    I would like to slim my thighs…but I dont know how!

    • Nicole D Lopez

      Do these workouts 5 times a week and eat a proper diet and your thighs will whip into shape in no time :)
      There is no such thing as “spot reduction” so you just have to keep at it until the fat leaves that area. Thighs respond tremendously to exercise.
      Zuzana and Frederick also have plenty of information about diet in the “Diet” section. I read the “Eat Clean Diet” book by Tosca Reno when they suggested it to us and it changed my body dramatically! The fat really did just disappear – especially from my stomach, which was really shocking. Good luck!

  • alisia

    My legs are gonna be killing me in the morning. :)

  • Keith

    Hi Zuzana,

    We love your website and the whole family does various routines fairly regularly. As we travel a great deal and sometimes don’t have broadband access we rely heavily on the RSS feeds to learn the new exercises from the attached pictures. However, recently you have stopped putting the pictures into the messages. Is there anyway that you can add them back in?

    Many thanks

    Keith

  • Marcela

    Ahoj!
    asi se už budu opakovat, ale tvá videa jsou supr a jsou mi velkou pomocí ;)
    Cvičím už podle nich asi dva a půl měsíce a výsledky jsou skutečně znát… jen mě znepokojuje jedna věc… začala jsem si hlídat i jídlo (ne že bych byla předtím tlustá, ale řekla jsem si, že vyřadit cukr, uzeniny a podobné “chuťky” mi neublíží)… pomalu ale jistě se vytrácí podkožní tuk, ale bohužel se mi prsa z velikosti “lentilky pod kobercem” zmenšují na “drobečky pod kobercem”… tak teď řeším dilema, jestli tedy nepřetrpět trochu toho tuku na zadečku a břiše, ale zato si zachovat aspoň trochu žensky vypadající prsa… :)

    Mějte se krásně, Marcela

    • Marketa.Fry

      Milá Marcelo :)
      Jsme na tom podobně :) Já cvičím přibližně stejnou dobu jako vy. Ze začátku jsem cvičila tři dny po sobě a pak den volna. Jídlo jím po celou dobu to, co mi chutná (miluju sladké, naopak nemusím tolik maso), jen jsem si víc hlídám malé porce víckrát denně, i když občas se to tolik nevydaří. Po nějaké době jsem si taky začala všímat změny velikosti prsou (už tak dost malých :). Tak jsem začala cvičit jen dvakrát po sobě a den volna. Jídlo stále stejně. Už jsem se smířila s tím, že zkrátka tak krásně vyrýsované svaly jako Zuzana mít nebudu (asi kvůli té ne až tak důkladné “dietě”). Od přírody mám štíhlou postavu, stačí mi teda, když díky těm cvičením ji budu mít i zpevněnou, což se daří. Mě by spíš zajímalo, jestli u těch prsou je nějaká “dolní hranice”, pod kterou už nejdou. Doufám, že jo :D Moc o takových věcech nevím.
      Jinak se samozřejmě přidávám k názoru, že cvičení jsou úžasná. Dokonce se mi ještě ani jednou za těch pár měsíců nestalo, že bych vynechala z lenosti :) Což se o jiných věcech říct nedá :D
      Přeju hezký den.
      Markéta

  • Stania

    Hi Zuzi and Frederick
    My score are
    Part 1)61/2,7,61/2,6,6,6,
    Part 2)4:36:26
    Part 3)41/2,4,4,41/2,4,4,
    The last part was hard for me but I din’t give-up.
    And for the new side will you do some of yoga work-out I know you do yoga.I will be more inspire to fallow you then use dvd or ….
    Thank you
    Stania

    PS:where is Sean he quit I hope not.Good like

  • Amandafit

    Another brutal one! I did better this time. I think when they are more strength oriented than fast cardio I do better. But my cardio is improving thanks to you guys! I always tell everyone I have gotten into the best shape ever from your site! Zuzana and Freddy are the best personal trainer you could ever have!!! (Of course, you have to be willing to do the work)

    Here are my times and reps:

    Part 1 – 31 reps total
    Part 2 – 4:03 time
    Part 3 – 25 reps total

    See you tomorrow!
    Amanda

  • Eryka

    Thank you so much for going over the exercises at the end of the workout. This has helped my form and has prevented quite a bit of injury. Also, for people not used to using bodyweight training, some of the moves require a small bit of coordination and it is REALLY helpful to see them broken down and done slowly.

    Thanks again,
    Eryka

  • Stania

    Hi
    Zuzi and Fredi

    My messeg is always waiting for moderation and most of the time is stays this way.Can you let me know why.
    Thank you Stana

    • Frederick

      Hi Stania,
      We read all of the comments and approve them 1 by 1. Sometimes we can get behind :)

      • Stania

        Thank you

      • Sasha

        Freddy, since you read all the comments and approve them, how come you guys don’t answer more people’s questions? I wish you could answer more questions because it seems like that is one of the best parts of your website, is the one on one blogging going on between the people who love your website and you and zuzana..Please answer more questions!!

        • Amanda (Maryland)

          Sasha- Some of the comments I read through are repeat questions, like someone may have asked them and they answered, or the answer is on the site somewhere. :) I imagine when they redesign the site they’ll have a FAQ page where those repeat questions get answered. :) But they really keep up with this site amazingly well. :)

    • Diana Y.

      mine also
      im sure we are not alone there are alot of posts to go over and more everyday ittakesme a while to read them i have one now 3 days in moderation im just glad they are posting workouts that is my daily routine would be very upset if they had to stop exercising just to read what i think. haha

  • tara

    in the fat fighter workout picture it looks like your doing a dive bomber off the furniture

  • Vane

    Hi!
    You have an amazing body! Wow! I am going to continue watching your videos!

    I workout pretty regularly 2-3times a week but I dont seem to be getting the definition I want. I dont need to lose weight…I just need to tone…I want the 6 pack EXACTLY like yours and great definition for my glutes and arms…how do I get there? how much training? what do I do to get results?? I dont want to be big bulk…I just want the definition to the max wit no fat :)
    What is your routine do look the way you do? what diet?
    Thank you for helping!

  • Marinaki

    oh my lovely Zuzana you were boring because i think i know what you need…

    you need HOLIDAYS!!!! :)

    i love your workouts and i love YOU Zuzana & Frederick…
    Marinaki
    xxx

  • Kristi

    ok, off topic…I must know the brand of jeans you are wearing!
    Also, keep up the amazing work. You are both an inspiration.

  • Vougan

    Hi Zuzana !
    Nice workout … I´m trying to put my body in shape and your videos really help me, with the exercises and motivation. Tks.
    Ps:I loved the little one on couch.

  • holla

    how long have u been working out (when you started) and it actually started to show results?
    i always gave up when i started working out because it didn’t show results and i lost interests in continuing..

  • http://www.janetspreiter.com Janet

    I found the second ab section the most painful! I thought they wouldn’t be too bad, but you were right! Good thing this was on an empty stomach!
    1. 31
    2. 4:23
    3. 30
    Thanks for a great mini challenge!

  • Zehnab

    Hi there guys,

    This workout looks like a lot of fun, cant wait to do it tomorrow.

    Btw,I woke up this morning and done one of your older workouts, ‘Hard Bodies Workout’, and boy did it kick my butt.

    Also, I remember in one of your previous blogs you mentioned that you were open to exercise suggestions. Today, I remembered one I done a long time ago and it really burns your thighs, but it also works the upper body and core. This exercise is a combination of other exercises;I dont have a name for it but here it goes.

    -Start in the lunge position
    -jump up and land in a deep squat
    -jump up again and land back into the lunge position but with the opposite leg
    -jump again and get into the half burpee postion
    -perform the half burpee and do a push up
    -in the plank position do two knee tucks
    -jump your feet forward and lean back up so that you are in a deep sqat

    this is one rep.

    Let me know what you think of my combination. Trust me, its really hard.

    Thanks

    Zehnab

    • Andrea

      Hey there! Just did 15 reps of this move and my core, thighs, glutes and arms are on fire! Loved your total body exercise. Thank you Zehnab for a great mini workout!

  • robbie

    phew this is one great workout!
    the leg to toe is killing my abs..especially my legs are quite strained and my hands cant really make it at the beginning…had to grab my leg to reach up a bit
    so here are my scores:
    part one: 24 reps
    part two: 7’13″ <<< did it again after the whole thing cuz i thought i cheated quite a lot during the first time, so freaking tired :p
    part three: 22 reps

    thanks for the work out and looking forward for tmr! :]
    love
    robbie

  • Cinthya

    Ohhh noo..I typed a comment full of new workout names and upon submission it went to the error screen. So here it goes:

    ferocious fat fighter, banging booty(to play off banging body), Merciless Fat Melter, Relentless Sweat, Fierce Fat frightener

    Keep up the great work..I love love love you site and you both. You have helped me in so many ways. I look forward to your workouts and I have never been this way, EVER!!! You inspire me to be fit and healthy, you both are great role models!!

    Love & health

    Cinthya

  • Alena

    A really great workout!!!
    Thank you guys so much for the job you are doing!
    I am a totally beginner on your web-site (only 2 days with you) but I begine to realize that my output from your trainings are much bigger than from gym classes.
    And today morning while going to my work I realised that I want the evening to come to do your new workout!

    Thank you one again!

  • http://www.bodyrock.tv/2010/06/14/any-ideas-to-help-newbies/ samy

    who is freddy ?

  • http://www.30bananasaday.com/ Brie

    Hey Zuzana&Frederick,
    Cool workout, here’s how I did:

    Part 1: 27,5 reps
    Part 2: 4mins 29 secs
    Part 3: 30 reps

  • Charmaine

    I just have to say it again, I ADORE the new format. Thank you so much for explaining and demonstrating the exercises, it makes an already brilliant website even better. I am now also working out in the morning, before work, and it really makes such a difference to the rest of the day, from energy levels to food choices.

    How is the change in diet going for you both? Have you had any cravings for grilled chicken or a massive steak? I hope it is going well, but I am sure it will with you both being so determined and strong-willed :)

  • Maz

    Mastered the interval timer but how do you set it to be a stop watch? Sorry probably obvious but I cant figure it out.

    Loving the workouts, taken to doing two a day, and rest every 3rd day. I had my 2nd baby 4 weeks ago and still have 4lbs to lose. Just started running again, but your workouts and you inspire me to keep moving when I am absolutely knackered.

    Thanks.

    • http://www.aimeecollections.com Tanyshka

      hold down the change button for a couple seconds and it will switch to a stop watch. :)

  • teo

    I have been watching your blog since April now..and I have to tell you that you guys have been an insipation!
    I have always liked to work out but always did it in a very comfortable way..like pilates and other “soft” sports.
    It was really hard at the begining because I couldn’t really do any push-ups at all not to talk about pull-ups!!:)
    But I have been consistent and developed the will to get out of my comfort zone for 15 min a day.
    I am skinny by nature but I really wanted to get rid of cellulite and be fit and healthy, and since starting you program I have really progressed a lot!
    I am now able to do 10 at least 10 normal push-ups in a row and can continue after few second of break.
    My biggest accomplishment was to do the diving boms..:)) really hard! but now I am like a mermaid!

    I am writing this message for several reasons.
    1. You were asking for help to develop the part of your website for newbies. I might have some idea, so if you want please send me an email and I’ll gladly share them with you.
    2. I saw that you decided to change your diet..are you a vegan now? (just vegetable, fruit, nuts and grains?). I am a lacto vegetarian, and have done this for almost 5 years (i feel incredible by the way :). I honestly believe you should read some more before giving up diary products because that can affect you health in a negative way, and you can actually eat diary products that won’t affect you health at all.
    3. Thank you very much for your blog,and I hope you can keep it up until I am to old to work out :)!

    best wishes from Romania!

  • wowowowo

    i am so impressed! i just did this workout, can hardly walk! and my abs feel great! thanks for the hard workkk!

  • http://30bananasaday.com Windlord

    Thx for posting Mr. Fred’s #’s, too!

    Part 1 – Interval Training (4 minutes total)
    6rounds, 10/30, AMRAP: Sumo Tripple Squat [struggled with both the moves and counting so only got around
    [22 reps]

    Part 2 – Time Challenge
    6 rounds of 10 reps of Plank Side Jumps + 10 reps of Single Leg Toe Touch
    [3:46]

    Part 3 – Interval Training
    6 rounds 10/30 again. Side Burpees with Knee Tuck Push Up, AMRAP.
    [31 reps]

    was so unsatisfied by my performance in Part 1, I immediately did it again! [25.5 for sure reps this time--mo bettah!]

  • Jessica

    Let’s see Fredy sometime doing the workout with you that would be great! Keep up the great site!

  • Louise

    I can’t wait to try this when I get home. Sitting at the airport watching it. Looks absolutely brutal :)

  • http://www.lovetheburnblog.com Brianna Marie

    Great work once again. Love your body!

  • Nicole

    I really like that you explain the moves individually and in detail at the end of your workout. :) I like that you cover common mistakes, what the proper form is…what not to do even when we get tired. Thanks.

  • B.M

    Oh my frickin god! I though I was in good shape for 14.

    Forgot to count my reps but I managed 4:30 in part 2.

    Thnx for great workout and motivation! I love you guys and your site! You’re a better role model than any silly hollywood celebrity.

    Love from all the ppl in CANADA!

  • Ali

    Please tell us how your new diet is going!! :)

  • Shay

    Hi, Zuzana (Or Freddy!). I am wondering what constitutes as an active rest day? For instance, what do you DO on that day? No workout? Or does the active mean doing light exercise like yoga or something like that? What do YOU GUYS DO on your active rest days?

    Thanks so much.

    –A Fellow Body Rocker ;)

  • Joy

    Hi, Love your workouts, I have been doing them for about 3 months now. I am disappointing though because I have not lost any weight. I’ve cut my calories down, but still no weight loss. I know you suggest eating 6-8 times a day, but that is hard when you work full time. Any suggestions? Thanks!

    • Louise

      Hello Joy,

      I love your name:) its not only about weight loss… how is your endurance, has it improved? What about inches, (have you lost any), or your stregnth are you stronger? Are you able to do more? Maybe there is an exercise you were not able to do at first but now you can do it now? Don’t be disappointed celebrate your successes!!

      Also with eating 6-8 times a day try packing your lunch and snacks. I carry my lunch and I also have chopped up vegetables in a baggie (ziplock), apples, oranges, peaches, almonds, etc. to snack on throughout the day. It’s a little extra work but I have more control over what I eat during the day if I pack the night before(sometimes I have to prepare snacks for several days because I am traveling)

      Keep at it the results will come!!

    • Diana Y.

      hi joy
      this might help i have been working out 7 yrs since i quit smoking and have hypothyroidism(very slow metaboism) have a hard time losing weight and cullulite on legs i was jogging and the usual boring cardio and then found zuzana and freddy in feb.since i lost about 6 lbs and have shape to my legs and abs look great have a little lower jiggle but i know its going away in time i still use the cardio machines but just as a warm up mostly then 2 or 3 days a week i do some heavy weight training for about 20 min for a little more shape eat mostly veggies and fruit small amt of lean meats about 1 time a day hope this helps
      dont quit!

  • Ana [Florida-Honduras]

    I had a question, um I like your shoes lol, so I was going to ask, which shoes are those?

    • Ana [Florida-Honduras]

      Nevermind, I found them lol :D

  • Jo Anne

    I like your jeans, Zuzana! Cool workout. Thanks a lot!

  • Burgen

    This was awesome… especially when my kid says “good job mom, you were way up there on those jump tucks”!!! I did something different today so that may explain my better numbers!
    Part 1 – 36
    Part 2 – 4 min 51 seconds!!! <<I'm getting faster!
    Part 3 – 25 reps!

    Thanks again!!! Looking forward to the next "hot momma workout"!

  • Guadalupe

    Hi Zuzana, I just wanna thank you for posting all of these great workouts.
    By the way, you have a beautiful smile. (:

  • maria

    Hi Zuzana.

    I just want to say that I subscrive your videos. I admire you greatly and you are my inspiration :). I can see you have a good heart and you and Freddy are a very good persons! Nice job, continue and good luck to the new site. kiss

  • Jennifer

    Hey, you are so inspiring…I hope to look like you in the next year. I have done your exercises for a week now. Im stil a newbie and I love your site!~

  • Montse

    its funny that zuzana mentions it
    i just moved to a new country
    i lived in california now mexico
    and a lot of the times your workouts are the only highlight of my day.

  • kat

    hey buds how do you fright the sweet acts its so hard to say NO to them . love to have your advice . love the workout i can feel the burn and see the sweat thank for your help.. roll tide kat

  • http://www.peacefulbend.com/kT Katie

    I did this workout this morning and have to agree with freddy about the first part being a killer on the legs. I wasn’t able to go parallel with the ground by the third round! Great workout though – thanks for all you do!!

  • Beverly

    part 1 = 27 reps (form could be better)
    part 2 = 6 minutes (loved this one)
    part 3 = 18 reps (way hard!!!)

    I am a new fan.

  • Esthela

    Hello Freddy and Zuzana,
    Can’t wait to do this exercise tomorrow morning, I’ll let you know how my legs respond to this torture :)

    Thank you very much for another great workout!!

  • Guille

    Super Hi Zuzana,

    in the second half as the repetitions are counted
    2 jumps equal 1 rep
    2 leg lifts equals 1 repetition

    or just tell each jump or repeat 1-1

    • Stania

      Hi if you watching the Zuzana video to the end she explain all the how count the reps and how to do all the work-out.
      Watching it again.
      Stania

  • kat

    hey what’ed up i just finish the workout this is how i did i’am a newbe so don’t lol
    part 1.7.24mim 24 raps
    part 2.7.27min 6 rounds
    part 3.5.20mim 10raps
    the last one was hard for me but i will get better see you guys later roll tide kat bye

  • d

    hi Zuzana and Freddie-

    First, missing Sean.

    Second, i’ve been trying to think of exercises using only bodyweight that focuses on back and biceps. i don’t have equipment at friend’s house and have to alter routines that incorporate pull ups … gosh, are there any?

    Thank you so much for this awesome site. We have so much gratitude …

  • Belle

    Hi Suzanna,

    I’ve been incorporating your workouts into my trainings and am loving it! I was out running (intervals) yesterday and it was the first day of my period. I don’t usually get menstral cramps, but I started getting them around my 5th or 6th interval and it just got progressively worse.

    Is it okay to run/workout during your period? Are there any specific exercises you would avoid?

  • richard

    good morning I have just made executer has my collegues fireman the sceances of putting back into shape that you offered in the debut it had fun but they all sweated and they there all re-proclaimed others uninterrupted sceances. just like that thank you.
    Richard sports educateur sapper firefighter in France.

  • Katrina

    Dont stop saying “very intensive”……I noticed you corrected yourself toady to “intense”. I like “intensive” it reminds me we are all come from different places and we are all very different people.

    Katrina

  • Na’Tasha

    Hi Zuzanna!

    I love your workouts. I always print them out and take them home with me. I love that the workouts are shorter so I can fit them into my schedule!
    Just one request, I really like when you put the pictures of each exercise on the workout. It makes it easier for me to follow at home.
    Thanks and keep them coming!

  • Mickela

    I had already done a work out I put together so I will save this for my coming trip.
    this was my work out I was short on time so I set my gymboss to 15 minutes and went through this routine.

    plank jump 10
    burpee with santana push up 10
    crunch with both legs crossing 10
    pull up then chin up 5 each
    I did 3 rounds and was really sweating

  • Martina

    I use my gymboss to clean the house too!! I also use it to lie in the sun so that I don’t get bored and I can turn around regularly and tan each side of my body evenly :))
    I am so grateful for your workouts. I love them and you keep me motivated and inspired. Thank you for doing what you do!

  • Rick New York

    Oh I wish you had CDs/DVDs. I would be the first one in line to purchase them. There are times that its hard to visualize your creative moves and trying to do them.
    Your website is AWESOME! Keep up the good work.

  • Stania

    Hi
    Zuzi and Frderick
    I live in UK so becouse of the time difference I got new video quit late so I start to do some of the old one.I have try today the Best 20minute Cardio work out and it was good.
    I thing ther are some exercises you should use again.
    Thank you

  • http://www.workout-routines-that-work.com Shane

    Excellent bodyweight circuit/interval training video. I love circuit training and do a lot of them in my own workouts. Why, because they are freaking hard and I love the challenge. I may try to incorporate some of the moves you have in some of my own bodyweight circuit workouts.

  • Erna

    HI,Zuzana. My name is Erna and I really like the exercises,but I have qestion .Du you have any brest exercises?
    thank you

  • Paula – from Brazil

    hi Zuzana and Freddy!!

    I really love ur exercises. I’ve been followin u for 2 months. I admire your creative workouts! Thank u so much for share it!!

  • Nicki

    Hey guys! I just did your workout for today. I felt a little sluggish because of the heat here but I pushed through. Here are my results:
    Part 1= 24
    Part2= 4:29
    Part 3= 24

    I hope Sean comes back soon! It really does add a little more competitive spirit to the workout :) And I love your dog! She looks so sweet. My dog rolls over on his back just like her to get his belly rubbed. So cute!!

  • Gerry

    I have 2 suggestions. (And have to say that you’re already doing a fabulous job)
    1. Perhaps make 4 or 5 stretching videos, each about 15 minutes long and targeting different areas.
    2. To help people who are beginning to train, edit (into your videos) alternate and easier ways to do your exercises.

  • Rosanna

    Hi. I just want to start by saying that I love you guys, your workouts, and the happiness bodyrock.tv brings into my life. Also- I have to tell you guys of this song that I think should be your “theme song”. Every time I hear it I can’t help but turn it up and sing loudly and think of you guys! Check it out: “Rock That Body” by Black Eyed Peas. http://www.youtube.com/watch?v=nmnjL26OBcY

    Best wishes and thanks Zuzana and Freddy

  • http://www.makerealmoneyonline.biz Sue

    Wow! I’ve just come across you site via a link from a body challenge that I’m currently doing – Great workouts. I’m bookmarking and I’ll be back to take notes for my workouts.

  • Steeve

    Hello ,

    Really cool workout ideas.. I am glad you have put some more explanation at the end of the video. I think your technique is really good… but don’t forget that sometimes unprepared people will try to do your workouts. Without proper warnings they could really hurt themselves. I suppose you don’t want that. Maybe a little warning at the beginning of the video and some more ‘don’t-do-this tips’ would do the trick.

    No hate here.. constructive feedback! Keep up the good work.

  • Lvette #1

    Part 1: 32 Reps
    Part 2: 5:60
    Part 3: 17 Reps

  • Paul

    Pretty intense…I couldn’t keep up. A couple of reps, tops…Whew!

  • Natasha

    This workout kicked my ass! Can’t wait for a new recipe soon! Great job Zuzana!

  • rafa

    I really love the site…………

  • Chris K.

    I concurr with others that the pictures are a big help. Often I will do the workout in my computer room and if I forget how to do the workout or want to insure I have the proper form, I always glance at the photos real quick when they’re available and that keeps me from losing much time in my workout.

    • Marie-Pierre

      Yeah that’s very important because if you’re losing the intensity factor in your workout, you’re losing a lot of the results that come along! I want pictures back too! Keep up the good videos tho! It’s so inspiring. :) I’m planning on starting doing ‘em soon! ;) Kisses from QC! xo

  • Andrea

    Where did you get your workout pants? I love them. I am trying to encorporate cute outfits into my workouts. I have noticed even though I am not going anywhere I just feel more pumped to do a workout. Great workout today by the way. An I am in Arizona where the heat is no joke already 108 degrees F.

    • Audra

      Hi Andrea,

      I know what you mean girl. I live in the Chandler area and walk 3 miles in the evenings with my Mom and it’s still 90 something degrees:)

  • Barbarita

    3 weeks into your workouts and see results big time!! I have two c-sections and the abs are coming out…never saw them before..keep the short, core strength, body weight workouts coming!

  • Sandra

    Hey Zuzana I have one question. Do you have any exercises to reduce breasts? I have been exercising (Both, cardio and weight lifting) for a long time and I can’t get any more thin and fitter, but my breasts don’t seem to get any smaller. Also I eat very healthy, don’t smoke, dont drink alcohol, nor junk food, etc… HELP :(..

  • Candace

    Love this workout! This is the second time i did it. I kept score this time, not to bad of scores. Thank you Zuzana for sharing this great workouts!

    Part 1: 30 reps

    Part 2: 6:38

    Part 3: 26 reps

  • Angela

    lol “reclaim your body one chin at a time”

  • Marianne

    Dear Zuzana,

    You are the very best Zuzana! I wish i was like you. You have so much dedication and consistency. Its extremely tough to be consistent and eat right and exercise every day. I wish i could someday look like you and think positively like you do! You are a great woman.

    P.S. Your my most-real ro-model out there : )

  • Fleur

    Nice core workout with the last exercise.

    I loved it.

    Thanks

  • Bibi

    This workout is more than insane x) Third time i’m doing it, and i’ve the impression that each time, it’s worst T_T I have the feeling this is sadomasochism XD

  • Salma

    This was BRUTAL!!! but I loved it! Here is how I did:

    Part 1: 32 – These should be called the burning jump squats!
    Part 2: 3:55
    Part 3: 29

    Thanks again for another awesome workout.

  • Amy N. From California

    I am doing a five day M-F workout challenge this week! Today Monday I did the hottie body workout!

    part 1: 23
    part 2: 7min 4sec
    part 3: 23

    Not as good as Zuzi but one day I’ll get there!

    I gave myself about a 4 min break and then did the ab assassin workout but did not keep track of reps or time :( The leg lift star crunch bum lifts are killer

  • Liana

    Part One: 25
    Part Two: 6:03 (I had trouble with the plank side jumps!)
    Part Three: 23

    I don’t know why I have so much trouble jumping from a plank position, but I guess I’ll just have to work on it!

  • Jessica

    do you do a warm-up for your muscles or do you just jump right into the exercises?

  • Ren

    22 1/2
    7:22 (My feet kept slipping when I jumped back for the plank… had to keep re-setting)
    25

  • Audra

    Hi Zuzana,

    I’m glad to report no nausea from this workout however, the sweat dripping into my eyes made for an interesting distraction :) LOL

    Part 1: 30
    Part 2: 3:50
    Part 3: 34

    This workout definately left me energized ;D

  • http://www.facebook.com/healthylo Lauren Noel

    Part 1 – 30.5
    Part II – 4:07
    Part III – 30.5 – this part had me huffin and puffin!

    thanks for the kick ass workout!

  • Katerina Krezia

    You got me sooo thrilled about exercising and I thank you so much for that! BUT I really need your help !!!
    I’m doing personal training for a year now but I really cannot do much of the stuff that one must do in order to see changes in his body. I have spondylolisis and I cannot make exercises that involve standing with one leg (like the one you’re doing in the beginning) because my back and further my legs hurt.
    Do you think you could make a video some day with powerful exercises for toning one’s thighs without the forbitten ones ??? Any advice of yours would be priceless.
    Thank you in advance.

  • http://BodyRock Georgina

    Can you please post the pics of the workout. The only time i can work out is in the morning, in the park. Without the pics I can not do the workout. Please post pics ASAP. I love your workouts and they are very intense.

  • Veronica

    Did this a few mins ago and waiting to stop sweating so I can have my shower :) I am doing this without shoes so the side burpees and plank jumps was a little bit slippy.
    1: 25 (burn burn burn)
    2: 6:51
    3: 26
    Thanks for this killer :)

  • Nam Nguyen

    I have been Into fitness for over a year. I’ve lost about 15 kg.
    Fitness is something i do everyday.
    I find that Bodyrock.tv workouts are challenging. I helps to stimulate the muscles and workout most parts using body weight.
    I love bodyrock.tv sites!
    Thanks to Zuzana Camera man and all people involved in make the daily workouts possible.
    Keep up the awesome work
    Much love from Australia!

  • Ashley

    The side burpees are so challenging for me. I have to work on my arms more. My wrists are killing me.. uhh..

  • Roberto

    Hi, i’m really loving your job, and you’re making me a new guy but, my conection is really poor, and to watch your videos is really hard, please bring the photos back?

    Keep doing the nice work!

  • http://www.clearwateroutdoor.com Brian

    Holy Schmoly!!!!
    This one was bruuuuutal.

    Part 1 = 24
    Part 2 = 6:11 ugh…
    Part 3 = 26

    I think I’m going to cancel my gym membership :)

    THANK YOU!

  • Kayla

    Hey Zuzana and Freddy!
    About a month ago I was just looking online for a new workout I could try and I came across your site and I just want to say how inspired I am, I love your workouts and your advice on eating healthy. Im going to school for fitness management and Im planning on getting certified as a personal trainer this year. I bought my gymboss timer and I have done 5 of your workouts so far. I did this one today and these were my results. Ive been working out since highschool and let me tell you these workouts are hard! =D but there fun!

    Part 1

    34 reps (I love squats!)

    Part 2

    6 minutes and 8 seconds
    (this one was the hardest for me, I was soaked in sweat!)

    Part 3

    24

  • Isidora

    very intense!!

    part 1 = 25 (almost killed my legs)
    part 2 = 3:51
    part 3 = 33 (here i gotta admit i lost my form a few times cuz i could barely breath)

  • eileen

    Hey Zuzana!

    You always where such nice sport bras! Where do you buy them? Especially the one in this video!

  • Aeran

    Hi Zuzana,
    I just want to say thank you so much for the brillient workout. Your workout is challenging and rewarding.
    I have a question for you. Is your workout (Less than 20 minutes) 3 times a week enough to keep up the strong body shape like you?
    Many thanks!!
    From Canada

  • Bobbi Kaye

    I love how you put your husbands times on here too. It really makes me want to compete with you guys! lol So far I have been doing you workouts for 2 weeks and they are kicking my butt! I can see it working though so I won’t stop! =)

  • Anaya

    Your short but intensive workout routines have made me enthusiastic about training again :) Since it’s summer I prefer I get my exercise done quickly so I can focus on other stuff. I wish I’d have a big mirror to watch my form tho.. ;)

    1st part: 33 reps
    2nd part: 4:09
    3rd part: 32 reps

  • Manuela

    Hi Zuzana

    I am really impressed with your body. I was wondering how you looked before you “started to take your training serious”. I read this quote somewhere on the site. Have you always been in a reasonable good shape?

    I just started your workouts and I love them. I have always been looking for some good advice how to sclupt my body. I am not overweight but my body is not toned at all. I have cellulites and the “lovehandles” everyone always talks about. I am far away from a sixpack and my arms and legs…well. Let’s say there is a lot of room for improvement. I really hope to get in a shape similar to yours if I train 5-6 times a week (some days even twice a day) and eat as suggested on the website. I already changed my diet to 6-8 small meals which works fine for me and I love to do your workouts. They are a lot of fun and I feel wiped out but good afterwards.

    Thank you so much for sharing all your knowledge with us.

    Much love from Switzerland
    Manuela

  • Jin

    part 1: 13 reps.
    part 2: 5:50

    i couldnt finish part 3 :( i felt like i could have kept going but i felt so weak..i couldnt manage to do more than two full pushup with knee tuck. Do you think i have to work more on my strength training??

  • http://www.livingbudgetwise.blogspot.com Jill

    I HATED this workout while doing it but feel like a million bucks now that it’s done! The side burpee’s were freak’n crazy brutal!

    1-30 reps
    2- 4:16
    3- 28 reps

  • Rebecca

    Haha this just killed me! This is my 5th day with your workouts and I LOVE them. Im obsessed! You are such an inspiration for me :) This is what I did today:

    Part 1: 26
    Part 2: 5:24 (brutal!)
    Part 3: 22

    I’ve been following your advice also with the clean eating and small proportioned meals throughout the day and I’m already seeing a difference! I’m not really trying to lose that much weight, I’m pretty much just trying to tone up and get stronger, but I’m already seeing small results :) thank you so much!

    Much Love,
    Rebecca M.

    PS: I love watching your travel videos. I dream of being able to travel around the world and watching your videos almost feels like I already am :)

  • Kandi

    Hahaha I loved your little message at the end! …”one chin at a time…” lol! And this workout is, once again, great, i have done it a few times

  • Brittany

    part one:32
    part two. :3:19
    part three: 36

    great workout :) as always

  • Ineta

    This workout was amazing :) it’s easy, and fast too :) thank you, Zuzana ;*

  • Fanndis Steinsdottir

    What happend to the pictures end vidios for the “older” programmes????? It’s so good to have with me when I’m doing the exercises!!!!

  • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

    my score:

    part 1: 30 reps
    part 2: 4:15
    part 3: 28 but that was hard and i couldn’t even once touch my elbow with my knee..

  • http://aphrodiitee.deviantart.com/ Isidora

    I did this workout today

    NEW/OLD REPS
    part 1 = 28 / 25 :)
    part 2 = 3:35 /  3:51 :)
    part 3 = 32 / 33  :( 
    and as a cool down kinda i did the first part of Run the World workout, the backward/side lunge. I did it incredibly slow and didnt count my reps lol i was exhausted

  • MariaBjørgJepsen

    Part 1: 38 reps
    Part 2: 02:34
    Part 3: 40 reps
    Nice short, but intense sweat :D

  • Vivi

    I did it 2 or 3 days ago, but forgot to put my score !!

    Part 1 : 49 = 8-9-8-7-8-9
    Part 2 : 2.53 min
    Part 3 : 38 = 7.6.6.6.7.6

  • Vala

    Part I – 30 and a half rep
    Part II – 4 minutes, 32 seconds
    Part III – 37 reps

  • Anonymous

    I haven’t posted for quite some time,but don’t worry, I was slacking just a little bit :)
    Today I wanted a milder workout and chose this (LOL, what was I thinking, there are no milder workouts with you, Zuzko :))
    Anyway, according to my standards I did not so well as I felt really tired. But I’m glad I finished the workout. 
    Part 1 – 25 reps
    Part 2 – 5:01
    Part 3 – 24 1/2 reps (however, from the 3rd interval I had to modify them and did them from my knees). 
    I’m a shaking puddle of sweat now but thank you guys :)

  • Anonymous

    Hi I did this workout and it was goooood.
    My score:part 1)35
                  :part2)3:54
                  :part3)29 1/2
    And then i did 8r 10/30sec. Skipping  (569 in total)
    And one burppe for Erin
    Thank you and have nice day all

  • Charlie D.

    Ok, so I’m three days out of the month.  That’s good, right?  I really really didn’t want to do this tonight, but I did anyhow and I’m glad.  You guys rock.  5:02 on the middle part.  Not great, but there it was I guess today.  Something to beat next time.

  • Kay

    interval: sumo triple squat 6/5/5/5/6/6
    time challenge: 10 plank side jump, 10 single leg toe touch: 6:02
    interval: side burpee w/ knee tuck pushup: 6/5/5/4/5/5
    + 10 mins hula hoop

  • sselcann

    another great workout! :)

    part 1: 6/5/5/5/5/5
    part 2: 03:50
    part 3: 5/5/4,5/4/5/5

  • Tlknowledge

    60 side planks and 60 side toe?

  • Kat

    Hi Tlknowledge,
                We are to complete 20 reps in total per round. One round equals 10 side planks and 10 single toe touches. Each toe touch is one rep. Each side jump is one rep. I completed the 6 rounds in 3:49. The total reps you will complete will be 120 reps. I hope this helps.

    Kat