Sep 25 2010

Brunette Beating Blonde Workout

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

Hi BodyRockers,

Today’s workout is 20 minutes of high intensity interval strength training so get your Gymboss Interval Timer ready. This is one of my older routines that has the potential to kick your ass big time – if you are pushing yourself to the limit. What helps me every single time to work at my max effort is when I compete. Today I was competing against that blonde chick, do you recognize her? She thinks that she’s though, so I had to show her who’s the boss :)

These are our scores:

Exercise #1 – Flying High Knees

Blonde: 7 reps, 6 reps, 6 reps, 6 reps

Brunette: 8 reps, 7 reps, 7 reps, 7 reps

Exercise #2 – Side to Side Pike Jumps

Blonde: 46 reps, 26 reps, 28 reps, 24 reps

Brunette: 60 reps, 30 reps, 25 reps, 31 reps

Exercise #3 – Reverse Crunch

Blonde: 18 reps, 20 reps, 18 reps, 21 reps

Brunette: 20 reps, 21 reps, 19 reps, 21 reps

Exercise #4 – Side Step Up

Blonde: 29 reps, 27 reps, 25 reps, 26 reps

Brunette: 35 reps, 29 reps, 28 reps, 26 reps

Exercise #5 – Super Girl Push Up

Blonde: 10 reps, 8 reps, 6 reps, 6 reps

Brunette: 11 reps, 8 reps, 7 reps, 6 reps

Workout Breakdown:

Set your Gymboss Interval Timer for 4 rounds and two intervals. The first interval is 10 seconds and the second interval is 50 seconds. Your goal is to complete as many reps as you can during the 50 seconds intervals. This means that each exercise takes only 4 minutes and you will have only four 50 second intervals of maximum effort with 10 seconds of rest in between rounds. Make sure to write down your reps. Try to imagine beating my score and push yourself to the limit.

There are 5 different exercises so the entire workout takes only 20 minutes. Check out the pictures of the exercises below and the instructional video where I go over each exercise, the proper form and modifications for beginners.

Enojoy your workout!

Zuzana and Rozana :)

Flying High Knees

Keep your arms extended to the sides, chest up and shoulders away from your ears. After 10 high knees lay down on your belly and than immediately get up. This counts as one rep.

Side to Side Pike Jumps

Remember to keep your core tight, back straight, arms extended and everything tight. Always land softly on the balls of your feet bending your knees as you land to absorb the shock. Jumping is good for the health of your bones, but you have to pay attention to your form so stay focused.

Reverse Crunch

Remember to keep your lower back pressed into the exercise mat at all times. You are doing just a small lift with your butt off of the ground. Your feet are pointing towards the ceiling.

Side Step Up

Switch sides after each round. This way you will be working each leg for the total of 2 minutes. Keep your core tight, chest up, and shoulders back and down. Push your hips forward at the top of the movement and give your cheeks a little squeeze to get the most out of this exercise.

Super Girl Push Up

Do one push up, lift one arm and the opposite leg as shown on the picture above. This is one rep. Alternate sides for each rep. Make sure to keep your abs engaged and try to keep your body in a straight line.





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  • whitney

    How is it possible that you keep looking better and better? At some point the perfections gotta stop right? lol Love your blog keep up the good work!

  • Monica

    Hello Zuzana,
    I am very sad, I twisted my ankle yesterday while I was running :( . I was doing a fitness challenge of cardio routine plus your daily routine every day for a month. Now I don’t know when I will be able to go back to my pace. I hope be back on track soon and restart my personal challenge when my ankle is ready.
    I will be focusing on diet challenges. If I will lose some strength at least I not gain weight. Right?

    I will still looking at your website every day.

  • Euthie

    Hahaha, way to go. I love the idea of competing and who will give you more of a fitting challenge than yourself? Especially if you’re better and better every time. I’m gonna kick my own ass today.

  • Charmaine

    Ah I remember this one! Will try it tomorrow and I can’t wait to see if I do better. I definately prefer your hair dark, btw, it actually makes you look younger :)

  • Moooingcow

    Very creative~! I like that! I have to sit this one out until after tomorrow. My sister is lucky, I think I tore my meniscus so she won’t get her ass kicked! Nice job as always! I love you guys. You keep it fresh for me because I have been in the business for 16 years and you bring fun and spark to me! Thank you!

    Cheers,
    Laura

  • ALOHA from MTL!

    Thank you for the amazing workouts!

  • soup

    Maybe You should do this later as a red head and see which is the strongest.

  • Donna Prasad

    Hey Zuzana!!

    I did this work out and wow… in 20mins i was sweatin!

  • Julian

    Hey guy’s great video i did not know Zuzana has a twin sister lol…..

  • jesse Ozar

    i just found this site this afternoon. figured i try it out.

    WOW! I Work out a bunch and that kicked my butt. and im a guy. thanks.

    ps. im study the ISSA as well.

  • Ecomom

    You are truly awesome love your workouts even though they are difficult. Thanks for showing me the beginner way it helps a lot. You are truly an inspiration! Keep up the great work. I look forward to seeing each and every day love ya.

  • Laura

    SO TOUGH! Loved it!

  • Aphrodite

    2nd try on this workout.. ITS INTENSE! my heart was at 190 bpm

    1.Flying high knees: 8-8-6-7
    2.Side pike jumps: 46-33-33-28 (omg u did 60!)
    3.Reverse crunch: 22-22-22-22
    4.Side step up: 32-30-29-26
    5.Supergirl push up: 12-10-8-9 (my stomach started hurting here wanted to throw up)

    Thank u!

  • Jennifer

    Super tough workout. My arms are still shaking. I did feel like I was a little off today for whatever reason, so I’m a little disappointed in some of my scores, but I didn’t do too badly. Couldn’t beat you on the step-ups, though. I was using a regular chair, though, so that probably made a difference.

    My scores:

    Flying high knees: 9-7-7-7

    Side pike jumps: 58-45-42-36

    Reverse Crunches: 19-20-21-21

    Side step ups: 24-23-22-23

    Supergirl push-up: 20-17-15-17

  • Rachel

    Good God u guys are incredible here.

    Dont dare to show my scores!

    (ok, but dont laugh:

    fl. high knees: 6 6 6 6
    Pike Jumps: 17 17 18 19
    Reverse Crunch: 13 13 15 15
    Step Up: 17 1 17 20 (but on a high chair :-)
    Super Girl: 9 11 10 10
    (but from my knees, so weeeeak!)

  • Riley

    Did this workout today. I am not as fit as I thought! The side to side pike jumps totally killed me, I had to stop a few times and then eventually lower the intensity. I also messed up on the Flying high knees, I didn’t read the description, I did 50 seconds of high knees, then dropped to the floor instead of every 10 reps :(

    My scores:
    Flying High Knees 150, 147, 200, 200
    Side to side pike 33, 22, 18, 16
    Reverse crunch 20, 20 1/2, 19, 22
    Side step up 21, 21, 20, 18
    Super “man” push up 13, 15, 14, 15

    I did manage to beat you and Rozana ;) in Super man/girl push ups though.

  • Fridman Eena

    This really kicked my butt!thanks Zu)
    my score is
    6; 6; 6.5;5.5
    48; 48; 48; 49
    26; 30; 30; 29
    19; 22; 16; 20
    7; 8; 8; 7

  • http://3.bp.blogspot.com/_1jJ435nPv20/TMyTR7gCp5I/AAAAAAAAAbQ/ItS-Z_1oRL0/s1600/%D0%BA%D0%BE%D0%BA%D1%82%D0%B5%D0%B9%D0%BB%D1%8C+%283%29.JPG Chilenita

    Incredible and perfect workout!!! I sweated like crazy too!
    My score
    9-8-8-7
    53-45-50-51
    18-20-20-21
    44-47-41-43 but my chair was more down then yours
    15-11-12-11

    Thanks guys!!!

  • Peggy

    Exercise #1 – Flying High Knees
    me: 6 reps, 6 reps, 6 reps, 5 reps

    Exercise #2 – Side to Side Pike Jumps
    me: 20 reps, 23 reps, 25 reps, 16 reps

    Exercise #3 – Reverse Crunch
    me: 15 reps, 14 reps, 13 reps, 14 reps

    Exercise #4 – Side Step Up (step was a little lower)
    me: 27 reps, 23 reps, 26 reps, 26 reps

    Exercise #5 – Super Girl Push Up (did it on knees though)
    me: 15 reps, 13 reps, 15 reps, 10 reps

  • Anonymous

    Hello Zuzi & Freddy,

    This was my workout for today. This is my favorite 20 min HIIT along with Mission Abs possible. I feel so wiped out after these 2.
    Anyways, I improved from last time and here is my score:
    high knee/drop down: 8/8/8/8
    side to side pike jumps: 68/54/54/54 (ouch!!)
    leg lift/butt lift: 22/22/23/23 (this one arrived just when needed – a less intense one between hellish exercises!)
    side step up: 32/32/30/30
    super girl PU: 14/12/12/14 (always this extra boost at the end ;) )

    Can`t wait to discover a new 20 min HIIT tomorrow!
    Take care

  • Anonymous

    I love this one! And I converted someone today with this one!! AWESOME!
    High knees: 8/8/7.5/7
    Pike jump: 51/41/43/45… will never get used to their brutality ;)
    Leg lift/butt lift: 22/22/23/25
    Jump lunges (instead of step up): 41/29/28/28
    Super girl PU” 14/13/13/14

  • Catherine

    That was brutal but amazing. It’s my first BodyRock workout with 4 rounds and I was pushing my hardest in the last round!

    5/6/4/5
    32/25/29/26
    16/16/13/18
    18/15/14/16
    9/10/9/9

    I finished with 10 pullups (using chair) and 10 mins of running.

  • Mary

    This was fun! I’m still having some knee and foot problems so my high knees suffered a little bit, but I kept moving.

    flying high knees: 5 + 6 high knees/5/5/50 high knees without the drop down — was hurting my injured foot.
    side to side plank jump: 22/21/40/49 (felt way more energized in the second half!)
    reverse crunch: 20/20/17/18
    side step up: 19 (L)/15 (R)/20 (L)/20 ®
    super girl push-up: 9/ (wasn’t feeling it so I switched to regular push-ups) 14/13/12

    I think I need to maybe get the super girl plank down before I can master the push-up. I just don’t feel the burn doing the push-up, but I know I’m not good at that position…I can’t really hold the form right. It’s only been in the past three or so months that I’ve really gotten my push-up form really good…I’ll keep working! Thanks Z!

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

    This workout never fails to kill me. Las time i did it was like 5 months ago and my scores are almost the same, a bit more on some a bit less on others. 

    1. Flying high knees: 8-7-7-7
    2. Side to side pike jumps: 64-45-38-37
    3. Reverse crunches: 21-22-22-23
    4. Side step up: 37-34-33-30
    5. Super girl push ups: 13-10-10-9

    after the step ups i wanted to die! those always leave me dead! felt like throwing up a bit. 

    + burpee for erin! and stretching! 

  • Anonymous

    flying high knees:6,6,6,6

    side 2 side pike:33,35,32,37

    reverse crunch:17,16,16,18
    side step up:25,22,22,23
    super girl push up:9,8,8,9amazingggg workout !

  • Kay

    damn those side to side pike jumps! overall this workout is no joke!
    Here’s today’s scores:
    1. flying high knees: 8/7/8/7
    2. side to side pike jump: 27/25/25/18
    3. Reverse Crunch: 23/19/19/19
    4. Side step up (L/R/L/R): 21/20/22/21 (using chair height step)
    5. Super Girl pushups: 11/10/10 (had to mod after 3)/9(had to mod after 4)

    Last time I did this: 
    1. flying high knees: 7/7/6/62. side to side pike jump: 20/23/25/263. Reverse Crunch: 29/18/20/194. Side step up (L/R/L/R): 26/22/25/24 (used a much shorter step)5. Super Girl pushups: 10/8/8/– stopped. felt nauseous

    definitely an improvement! yay!

  • Anonymous

    I somehow (i don´t know why) remembered that I have to do 6 rounds :) So I did (but almost died  after :D ):

    1)
    Flying High Knees
    4/3,5/3,5/3/3/3

    2) Side to
    Side Pike Jumps
    23/31/24/31/26/31

    3) Reverse
    Crunch
    9/10/10,5/11/10/11

    4) Side Step Up
    13/14/15/15/14/14

    5) Super Girl
    Push Up
    7,5/7/7/7/7/8

    Push ups on my knees, but the arm/leg raise in plank.

    And I did my own sculpt after (2 rounds 30 second work, 10 s rest) :

    1)
    Deadlift Left Leg – Using 6,7 kg Sandbag
    12/13

    2) Deadlift Right Leg – Using
    6,7 kg Sandbag
    12/13

    3) Wall Hold
    & Knee tuck (legs elevated on my bed)
    21/24

    4) Bicycle
    26/25

    5) Hanging knee raises
    14/16

    6) Weighted squats (8,2 kg Sandbag)
    30

    7)
    Clean&Press&Squat&Press (6,7 kg Sandbag)
    20

    Uf! :)