Sep 27 2010

I Want Your Sweat Workout

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

Hi BodyRockers,

Today’s workout is a circuit of 4 different exercises and your goal is to complete 3 rounds as fast as you can. You will need your Gymboss Interval Timer
 to keep track of your time. I was using my Sandbag and Dip Station, but I have included some tips and variations for those who don’t have this exercise equipment at home in the workout tutorial. Don’t get discouraged by any exercise even if you are a complete beginner.

I have completed this workout in 22 minutes and 2 seconds. Try to beat my time ;)

Complete 3 rounds of the following exercises:

1. Sandbag Clean and Side to Side Half Squat as one rep – clean the sandbag and than take one step to the side pushing your hips back. Step back to the middle and now take a step towards the other side and push your hips back again until your thighs are parallel to the ground. Step back to the middle and place the Sandbag on the ground. Complete 20 reps total and then move on without any break to the second exercise

2. Break Dance Push Up - each push up counts as 1 rep. Start in the crab position, slide one leg underneath the other and turn over so that you end up in one leg elevated plank position. Do one leg push up and then reverse the movement and get to the starting position. Alternate sides. Complete 20 reps and move on without taking a break.

3. Side to Side Knee Raises – raise your knees as high up towards your chest as you can and then extend your legs towards one side. Alternate sides. Each knee raise counts as 1 rep. complete 20 reps total and move on without taking a break.

4. Twist Jump Squat – Start standing with your feet and knees pointing slightly outwards. Push your hips back and squat down until your butt is below your knees and close to the ground. Jump up and twist so that you land facing the opposite direction. Get into a deep squat as soon as you land and keep going until you complete 20 reps.

Enjoy your workout and don’t forget to do our exercise challenge for this week!

In this workout tutorial I am going over each exercise and the proper form. I’m also showing you guys some modifications for beginners to make each exercise much easier and friendly for those of you who are new to working out at home with us.

Sandbag Cleand and Side to Side Half Squat

Break Dance Push Up

Side to Side Knee Raises

Twist Jump Squat



Around The Web
  • Zac

    Howdy Zuzana!! =D

    I’ve been fallowing your workouts and challenges with dedication the past few weeks! Thanks so much for the support I’m a die hard Bodyrocked at this point! (I’m going to have some serious before and after photo’s as result of fallowing your videos very very soon! I’m excited for the new website too)
    I’m having great difficulty with this week’s exercise challenge. I’m able to fallow along with majority of your exercises the way you do! But I’m truly having difficulty with the One Leg Squat move.

    I’m a guy and workout my legs a lot. I do a lot of weighted squats, sumo kicks and lunges, but I just can’t seem to maneuver myself into the One Leg Squat for the life of me. I guess this is a sign I need to work on my flexibility . . .

    Regardless! I desperately awaiting a modification video! In praticular may I request a male specific modification. I super want to participate in this weeks challenge.

    THANKS A BUNCH!
    ZAC, Toronto

  • Cody Mishler

    Wow what an amazing washboard. I thought my 8-pack was awesome, but it’s very easy to tell you work extremely hard toward your ambitions. How do you carry out your exercises as far as what days you train high intensity/lower weight as compared to low intensity/higher weight? I like to mix it up a lot but lately I feel like I’ve plateaued and all I do is gain more power but no size difference is noticible. For example I created a 4 week deadlift program and increased my max from 225 lbs. for 1 rep in week 1 to 405 lbs. for 3 reps in week 4. But my lower back is still the same size it seems. You have definitely got the definition and weight management down to a T

  • JensPeter Barynin

    I just stumbled on your site last week in search of something new. At first I was confused with what your ‘product’ is. After an hour looking at your site, I got it, and I’m increasingly excited. I have started integrating your exercises and feel like I am reclaiming my health and mind spirit. You’re daily attention and phylosophy is entirely motivating. So I introduce myself today to you and hope to live up to your challenges. I don’t want to be impulsive, and be all talk, so I’m starting slow, hoping to build the bodyrock addiction. But I thought I should first announce that you have more company now. For the record: male, 6 feet, 208lbs (shame), strong heart, weak muscles. I’ll make sure I keep you up to speed on my progress intermittantly, if that is fine with you.

  • Isis

    Hi Suzana,

    Love your hair! I have started training for a 1/2 marathon and i would like your advice. How should I incorporate your workouts with
    my running?

  • Anuta

    Ponytails are back! So cute!

  • Lauren

    Girl, I don’t know how you don’t make yourself dizzy with all that spinning around! lol =)

  • http://www.chadkeck.com Chad Keck

    This one looks tough — I’m gonna give it a shot though. Will let you know how it goes!

  • Jorge Numata

    Dear Zuzana, I just see you on youtube today, I’m from Mexico, I’m a black belt first dan in Tae kwon do, but I’d been without exercise my body for the last 6 years, I gain weight and lost shape, but when I see you, I inmediatly remembered what I use to be that way and the way you feel when you are healtly and strong, as you say the best reason to exercise you body is you own health, your website is great and you are in great shape your system is incredible, I will start to exercise tonight. thanks and by the way you are so pretty. best regards. Jorge

  • Michelle

    24:25! But I had to do hanging knee raises with the side to side which was hard. The sandbag exercise was brutal. I dont know if I love or hate this workout. lol.

  • nike

    You rock……keep up the good work….how do you stay so interested everyday?

  • Leann

    what is the stand like thing you are using to do your dips on?

  • Eva

    Ahoj,
    Started your workouts this week; I’ve been on a workout hiatus and it’s good to be back. Love the variety in your workouts and the time frame! BTW, what is your background…I’m guessing but we’ll see. Dorou noc!

  • magda

    Hi Gyus,

    I’ve been watching your workouts for few weeks now. I am an IFBB Pro athlete and I was looking for something fun and fresh…and there!!! I found you. You saved me from countless hours of cardio on my stationary bike. I incorporate your workouts with mine.and love it. Great moves , good motivation on. Suzana I have personal question is there a way to ask or contact you? you can respond to my e-mail maybe?? Anyways you guys are awesome..keep up the great work::))

    Magda

  • Guiseppe

    Wheew! Just did this workout and man you definitely got your wish Zuzana, you got my sweat!!

    Those break dance push-ups are KILLER! By the time I was done with each round of those my triceps were shot for those dips, aahhhh.

    I didn’t have the sandbag nor the dip machine bar so I had to do with the modifications (much appreciated that you consciously don’t leave ANYbody out).

    I turned in a time of 20 minutes 31 seconds but I don’t think it’s fair to count against yours because of the modifications. I’m sure with the sandbag I would have been slower :)

    Great total body workout, I’m already feelin’ the results.

    ~Guiseppe

  • http://theexerciseathome.com socalsahm

    I just wanted to say I love your posts! I find the pictures you put up make learning the workouts so much easier for me. Thanks!

  • Ann

    Hi Zuzana :) You kicked my butt today! Whoa! I’ve completed this one in 24:58. I didn’t have sandbag so I use 20 lbs. barbell instead. My legs and arms are still shaking,lol. I love how you’re so creative, mix things up in your workout…like break dance push up :)
    And yep…you already have me sweated!! Thank you :)

  • stephanie

    This workout was sooo tough for me put I pulled myself thru it and did every single rep!! It took me 42 mins but I am proud of myself that I completed it thank you so much for your workouts love them!!

  • Savagegirl

    23:17.04 wow, that was great! Thanks =D

  • Anonymous

    Sometimes we get to them faster – other times they take longer. Comments from before the new site was launched are still waiting, because keeping up with the recent comments has kept us really on our toes.

  • Tdman321

    i want to see you sweat like uv never sweated b4

  • Alana

    This is the second workout for me today. I went out for dinner with my mom and the portions were HUGE! We went to this awesome Greek place in town called Theos. I had the Moussaka and she had the Souvlaki. There was so much I barely got through half my meal! But it was sooo good!

    Anyways, now that its been almost 2 hours, I’m going to do this; my plan is to beat you Zuzana! I hope to do this in 20 minutes flat!

    Wahoo! I managed this one 15:47! Thats fricken awesome for me! I did have to mod the break-dance pushups last round, but I still did it. I feel great! Thank you!

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    22:43. :)))))  thanks! hope you’re enjoying LA!

  • Annie_B

    I did this workout today while waiting for your new one :) Last time I did this one was on Oct 3rd, 2010. I used 20 lbs. barbell and my time was 24:58 mins.
    Today, with 30 lbs. I managed to beat my PB!!!  I completed all 3 rounds in 22:19 mins. Didn’t beat you Zuzi but I made sure I didn’t sacrifice my form for time :) Thank you guys!!

  • kat

    just completed this workout :) completed it 3x in 20:48 also did 10 Burpees for Erin thank you Zuzka and Freddy

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

    Great sweat i got today with this!  
    Since i dont have a sandbag and i like doing only bodyweight i changed the first exercise to Get up + chin up.. OMG. killer.. It was def the exercise that took me the most. so 4 rounds of:1. Get up + chin up: 20 (did the chin up jumping up :)  ) 2. Breakdance push ups: 203. Side to side knee raises: 204. Twist jump squat: 201st round: 7:18 min2nd round: 8:45 min3rd round: 9:18 min4th round: 10:14 mintotal time: 35:37 min . 

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

      *Next day* ouchhh upper body is sore!! a bit of back and biceps but mostly elbows and chest! Yesterday i had a really weird pain in only one area in my chest and i thought it was a knot in my back but then i realized it was soreness lol!

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

    You will be able to see your 6 pack if you lose fat. ALL the workouts in this site will help you to lose fat and gain muscle and finally get ur six pack. So its better to do different workouts instead of doing only this workout. 
    And remember diet is the most important part. 80% diet 20% exercise to see your six pack. 

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    This workout was great!  I thought the first exercise was for the legs but nooooo–I really felt it in my core, plus it got really tough in the second and third rounds just getting through it as a cardio exercise.  35 lb sandbag, walker for a dip station.

    22:56. (1: 6:24, 2: 14:07, 3: 22:56)

    I started out warming up with 1000 high knee skips with jump rope in 7:15 (PR!).  Closed out with 500 skips in 3:33.

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    Ha! I was the last one to post here.  Well, it’s a great workout–one that actually seems a lot longer than 20 minutes, lol.  I beat my old time! Yeah! I did this after ZWOW #17 and still beat it by almost 2 minutes.  I got 21:11 this time (1: 6:10, 2: 13:44, 3: 21:11).  Those sandbag clean and squats are much more brutal than they seem.