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Sep 15 2010

Gaga For Tight Booty

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

Hi BodyRockers,

Today I have for you 12 minute of interval training. There are 4 bodyweight exercises so the only equipment that you need for this workout is your Gymboss Interval Timer. You will also need a step or a chair, but I assume that everyone has a chair at home so I don’t really count that as an equipment :) I found a little kitchen step that I used for the Step Up exercise and it worked great for me. You just have to find something that will support your weight and is stable enough so that you won’t be sliding all over the place in your attempt to complete as many Step Ups as possible. You can also put the chair against a wall and use the wall for your support. I went over each exercise in the instructional video and shared some modifications for beginners. If you feel discouraged by some of the exercises, than try the easier variations that I have shown in the video and you will see that this workout is for everyone. The important thing is that you start moving and exercising on a regular basis.

Set your interval timer for 18 rounds of 2 intervals. The first interval is 10 seconds and the second interval is 30 seconds long. Your goal is to do as many reps as you can for each exercise during the 30 second intervals. The 10 seconds of rest in between each exercise will give you enough time to write down your reps and get ready to move on.

You will be go through the following circuit of exercises 3 times:

10 seconds rest

1. Side Burpee

10 seconds rest

2. Mountain Climber

10 seconds rest

3. Ninja Jump Tuck

10 seconds rest

4. Mountain Climber

10 seconds rest

5. Step Up

10 seconds rest

6. Mountain Climber


Enjoy your workout!

Zuzana.

Side Burpee – Alternating sides

My score:

round 1 – 6reps, round 2 – 4reps, round 3 – 4 reps

Mountain Climber

My score:

round 1 – 56, 50, 52 reps

round 2 – 50, 46, 51 reps

round 3 – 51, 47, 50 reps


Ninja Jump Tuck

My Score:

round 1 – 5 reps, round 2 – 4 reps, round 3 – 4 reps

Step Up – Alternating Legs

My score:

round 1 – 18 reps, round 2 – 16 reps, round 3 – 16 reps

  • caizer

    really brutal

  • EE Energy

    1, 7/6/6

    2, 60/50/50

    3, 6/6/6

    4, 55/61/50

    5, 11/11/11

    6, 55/61/57

    So many Mountain Climbers!!! Really hard and Thank you

  • EE Energy

    1, 7/6/6
    2, 60/50/50
    3, 6/6/6
    4, 55/61/50
    5, 11/11/11
    6, 55/61/57

    So many Mountain Climbers!!! Really hard and Thank you

  • http://www.bodyrock.tv/2010/09/15/gaga-for-tight-booty/ Anastasiya

    Hi Zuzana! I discoverd you website this week and wow you look amazing!Your really built.I have just one question for you did you get your body with all these workouts? Because im not really that much over weight but I have fat in really bad places like legs and tummy. I really want to be built and strong. Do you have any sujdestions for me?

  • Cam

    I am a huge fan of the simplicity and intensity of your workouts.
    Amongst my peers, some do Crossfit or P90 but yours are way more effective for fitness.
    Keep up the posts!

  • michelle

    hi guys-

    i’ve been doing the workouts for about two weeks now. today i decided i would start logging my results. even though i’m still a newbie, i thought i should log them so i can see where i was and track improvements!!! the past 2 weeks, just feeling like going through the workouts and trying to maintain best form i possibly can, i didn’t feel it was too important to record my numbers – now i see where it is beneficial!

    1-4,3,4
    2-46,34,40
    3-4,3,3
    4-40,38,40
    5-22,22,19
    6-37,43,38

    thanks for posting this workout!!

  • Monica

    Those mountain climbers were really intense. I tried the ninja jumps for the first time… a little wobbly but I managed to get 3 in.

    Thanks for all these great workouts! I’ve been following faithfully for a few weeks now and I’m completely hooked.

  • Oksanak

    hahhaha i have to agree with Nina on this one, i officially hate mountain climbers as well after this one!!! but the workout was great-total wipe out :D AWESOME!!!!!!!! just after 2-3 workouts I could already see and feel the difference!!! thank you so much guys!! your workouts ROCK!!! :)

  • Oksanak

    hahhaha i have to agree with Nina on this one, i officially hate mountain climbers as well after this one!!! but the workout was great-total wipe out :D AWESOME!!!!!!!! just after 2-3 workouts I could already see and feel the difference!!! thank you so much guys!! your workouts ROCK!!! :)

  • Oksanak

    you totally beat me :( but i’m working on it, so it’s all good ;)

  • Oksanak

    you totally beat me :( but i’m working on it, so it’s all good ;)

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Scores:
    18 x 30/10
    1. Side Burpee: 5, 4, 4
    2. Mountain Climber: 45, 50, 44
    3. Ninja Jump Tuck: 3, 4, 5
    4. Mountain Climber: 45, 45, 45
    5. Step Up: 12, 11, 11
    6. Mountain Climber: 54, 60, 55

  • Anonymous

    Choose this for todays workout. Happy about that I beat my old scores with 31,5 reps! ;D 

    My scores:
    Side burpees: 6-6-6 
    M. climbers: 40-42-48 
    Ninja j. tuck: 8-8-8 
    M. climbers: 45-45-48 
    Step up: 11-13-12 
    M. climbers: 46-50-53 

  • Annie_B

    Hi Zuzana ,Freddy & Bodyrockers!! Happy Friday everyone :)I did this workout this morning and SMASHED my PB on September 22 ,2010 :D Here is how I did.
    - Instead of 18 rounds , I did 36 rounds.So, it was a pure brutality 24 mins.- I used 10 lbs. medicine ball for Side Burpee.
    - For Step Up, I did Box Jump with 20 ” table in my living room.
    Side Burpee with 10 lbs. ball : 6/5/5/5/5/5Mountain Climber : 68/68/64/74/66/72
    Ninja Jump Tuck : 6/7/7/6/6/6.5
    Mountain Climber : 68/64/64/70/74/63
    20″ Box Jump : 14/12/13/13/13/13
    Mountain Climber : 69/67/60/77/70/66

    I pushed hard and didn’t hold back. I felt so awesome to finished it :)

  • http://www.youasamachine.com You As A Machine

    Just did this 12 minute Bodyweight workout. Last time I did it was exactly one year ago to the day!
    In my notes from last time I wrote: Very Tough! Great Cardio! 
    The workout definitely lived up to its reputation!
     
                                 19 Sept. 2010   Vs.  19 Sept. 2011
    1. Side Burpee:             6 – 6 – 5               7 – 6 – 5  
    2. Mountain Climbers:  68 – 65 – 62          72 – 75 – 77
    3. Ninja Jump Tuck:      6 – 6 – 6               7 – 6 – 6 
    4. Mountain Climbers:  64 – 65 – 63           72 – 77 – 79
    5. Step Up Switch:       23 – 23 – 22           25 – 23 – 22
    6. Mountain Climbers:   65 – 66 – 63          77 – 80 – 83

    I played a little mind game with myself during Mountain Climbers…goal was to match the previous number; if I matched it before the timer went off then I would get however many seconds extra rest during my 10 second rest break.  This mind game actually made me go faster, with the reward being a longer break! But of course by the time I matched the same number, I was then game to see how many more reps I could squeeze out.  It worked every time.

  • sselcann

    mountain climbers killed me this time but it was a great workout!! :))

    side burpee: 6-5-5
    mountain climbers: 54-45-40
    ninja jump-tuck: 5-4-4
    mountain climbers: 48-48-49
    step-up:12-12-12
    mountain climbers: 52-48-50

  • Kay

    i feel like i’ve done this before but i dont see it in my notes, so i guess i havent.

    1. side burpee: 5/4/4
    2. mtn climber: 41/32/33
    3. ninja jumptuck: 5/5/4
    4. mtn climber: 44/18 (stopped to itch! lol)/ 32
    5. step up: 11/12/10
    6. mtn climber: 39/40/35

  • Kay

    i used a pretty high bench so there’s my excuse. 

  • Kay

    working out pretty late today. :( 12:07am

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Leave it up to me to set my timer wrong. I set it for 18-10/50. But I managed to get through it!
    My Scores:
    side burpee: 7/6/6
    mountain climber: 99/80/70
    ninja jump tuck: 5/4/3
    mountain climber: 100/90/ 84
    step up: 29/25/24
    mountain climber: 97/85/83

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