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This is the instructional video for my new workout from yesterday as I promised. This workout takes only 12 minutes and the only thing that you will need is your exercise mat and your Gymboss Interval Timer. In the instructional video I have included some modifications for total beginners. Remember that you can modify almost every bodyweight exercise that I do in my workouts. You can make these exercises either easier or more difficult depending on your fitness level. If you can’t do regular push ups, than try to do them from your knees. If you can’t do them from your knees, you can try to do them from some elevated surface like your sofa or just by pressing against a wall. In other words, with just a little bit of creativity you can do any bodyweight workout on this site. It is very important to start somewhere so don’t feel intimidated by exercises that right now might seem too difficult for you.
I would like to also remind you that these short intense workouts is all I do to keep myself conditioned. There has been so much research that has confirmed what we have been talking about here on BodyRock.Tv for so long – that high intensity interval training will improve your aerobic fitness level, and your strength. You will sculpt your body and lose more fat with this type of training than with longer sessions of cardio such as running on the treadmill. First of all these longer cardio sessions won’t build muscle (you might actually lose your muscles which is not good for your metabolism) and you won’t be working as many muscles as you do during bodyweight exercises where you have to recruit every little stabilizing muscle.
If you believe that aerobic (cardio) activity strengthens your heart and decreases the chances of bad things happening like coronary artery disease then read this: ”After much research, even U.S. Air Force cardiologist Dr. Kenneth Cooper – the very man who coined the term “aerobics” – now believes there is no correlation between aerobic performance and health, longevity, or protection against heart-disease.” – Mark Lauren; You are your own gym.
Save your precious time and hit it hard with super intense interval bodyweight workouts and get into the best shape of your life. I think that the 15 to 20 minutes a day is worth it – don’t you?
Enjoy your workout.
Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. The 10 second interval will give you enough time to get into position before each exercise. There are 4 exercises in this workout and I have explained them all in the video above. This is what the circuit looks like and you will go through it twice:
1) Front Jump Kicks (my score: 78 in the first round and 69 in the second round)
2) Walking Push Ups with Plank Side Jumps (my score: 16 push ups in the first round and 14 push ups in the second round)
3) Skater Lunge Jump Left Leg (my score: 26 reps in the first round, 23 reps in the second round)
4) Skater Lunge Jump Right Leg (my score: 25 reps in the first round, 22 reps in the second round)
5) Side Leg Lift and Butt Lift – to the left (my score: 13 reps in the first round, 12 reps in the second round)
6) Side Leg Lift and Butt Lift – to the right (my score: 13 reps in the first round, 12 reps in the second round)
This is how you set your timer:
I read this comment today from Tina which I think is very inspiring and worth sharing:
Seriously Zuzana, since I started your workouts in may (when I could barely get through your ultimate beginner workout lol) till now….I have seen a NOTICEABLE difference in how I look, how I FEEL and my overall fitness level.
I do your workouts maybe 4-5 times a week and honestly I feel stronger and fitter than I did when I would go on the elliptical (eewww I hate the elliptical) for 40 minutes 4 times week.
Additionally, your workouts are SUPER FUN! and CHALLENGING as hell and for that reason I never ever get sick of them and am always excited and looking forward to my workouts!
The gym is no longer a chore but an awesome part of my day and I have you and your great tips and fantastic (and ass-kicking) workouts to thank!
These type of comments make me always very proud and happy. There are so many people like Tina who decided to make positive changes in their life so why wouldn’t you give it a try?