Oct 1 2010

Tear It Up! Workout

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

Hi BodyRockers,

As I mentioned in today’s coffee talk, we have some exciting times ahead of us. In the next few months we will be talking a learning a lot about diet so that in the new year of 2011 we can bring it all together and take our fitness to the next level. I am currently studying a course with the International Sport Science Association to become specialist in fitness nutrition and I will be sharing all of the cool helpful things that I learn about diet with you guys. Bringing together a really solid and comprehensive understanding of diet with our workouts will be incredibly powerful and will deliver the fastest most transformative results possible. It’s a whole can of excitement :)



Today we are going to do a new workout that combines high intensity interval training and strength training. This workout has 3 parts that you will do back to back. All of the exercises in this workout are bodyweight exercises so the only thing that you will need is your Gymboss Interval Timer. The first part of this workout is a time challenge and your goal is to complete 30 reps of the Jump forward – 2 Jumps back  and Dynamic push up as fast as possible. The second part of this workout is an interval training and you will be doing two exercises with skipping rope. The third and the last part of this workout is another time challenge and you will be doing 30 reps of Side Plank Crunch and Plank Knee Tucks. If you are looking at these exercises and thinking ‘wow this looks scary’ you are right. These exercises are brutal, but in the workout tutorial video I break down each exercise so that you know exactly how to do it with the proper form and I am showing all of you beginners out there much easier versions of each exercise. Remember that your training has to feel really intense. Our workouts are short but brutal and  this one took me only 14 minutes and 34 seconds. The harder you push yourself, the better results you will see.

Workout Breakdown:

Part 1 – Time Challenge

Set your timer as a stop watch. Your goal is to complete 30 reps of the Jump Forward – 2 Jumps Back – Dynamic Push Up (this counts as one rep)  as fast as you can. I completed the 3o reps in 4 minutes and 48 seconds so you guys can try to beat my score ;)

Part 2 – 5 minutes of High Intensity Interval Training

Set your interval timer for 10 rounds of two intervals. The first interval is 10 seconds and the second interval is 20 seconds long. Your challenge is to complete as many reps as you can for each 20 second interval. The 1o seconds of rest is just enough to write down your reps and get ready for another round. You will be doing 2 exercises back to back – High Knees with jump rope and Jump Rope Jacks. Each timer your feet hit the ground counts as 1 rep. Here is my score:

Rounds                  High Knees                   Jump Rope Jacks

1                                       46                                         40

2                                       51                                         43

3                                       52                                        40

4                                      50                                        41

5                                      44                                        40


Part 3 – Time Challenge

Set your timer as a stop watch. Your goal is to complete 30 reps of Side Plank Crunch – Plank Knee Tucks.

You will start with the Side Plank Crunch, then you will turn over into the regular plank and do 2 diagonal knee tucks. This counts as 1 rep.

I completed the 30 reps in 4 minutes and 46 seconds. Try to beat me :)

Enjoy today’s workout!

Zuzana.

Long Jump Forward – 2 Jumps Back – Dynamic Push Up

High Knees

Jump Rope Jack

Side Plank Crunch – Plank Knee Tucks



Around The Web
  • Roq

    This looks like a great workout. I’m not allowed to work out these days while I’m going through physical therapy. It’s going to be hard to get back on track because I know I will have lost a lot of strength and stamina. Coming to your site does help me stay motivated though.

    I will definitely follow your diet journey so that I have something to focus on while I’m not able to work out. It’s sometimes hard to get motivated after a long day at work and having you here is such a godsend. Thank you guys!!!

  • Ruby

    I am really excited about this new challenge for 2011.

    Ruby

    • http://[email protected] Cindy Pinckard

      I love your new focus on the website. It’s been great having you on a regular basis now. I love everything. The workouts are fabulous, the videos are amazing. The nutrition talk is what I need. I know how to eat, but I always seem to give in to my cravings and then I hate myself for it. I need help with staying focused and getting into a regular life style change that works. Thanks again for all you do Zuzana. As always, you look amazing. Thanks for all your caring support

  • Moooingcow

    Nice Zu and Freddie. Did you move? I’m sorry I did not kept up with all your video, Bret and I are travel and so I’m not up with the date on your move. Nice as always. I love the top! Very cute!!! I just came back to town and found torn Meniscus. No jump for me!

  • gogo

    Can’t wait to do this workout, and congrats on your decision to take the nutrition class, how exciting :) I love your current small portion philosophy…I hope we don’t have to start counting calories!

  • jfailz

    super awesome :)

  • Cait

    Hooray!!!! I am SOO excited!!!
    Love the coffee talk. I have already been starting to try to make a fitness plan for the rest of my year and thinking about a new year’s resolution. Although I know it is good for me, it has seemed a little daunting on my own. It will be SO much easier do stay on track if I have support from Zuzana, Freddy and the rest of the Body Rock COmmunity.

  • Katja

    Hi Zuzana :)

    I am a new BodyRocker. For three weeks now, I follow along with only your workouts. Please know how much you inspire me. You are so kind with your encouragement and smiles. Whenever I am panting for breath, so tired, and want to stop… I remember how you say all of us BodyRockers are doing this together around the world. It makes me fight through the pain until the finish.

    Before these workouts, I was running for two hours a day, four days a week. The other days I was weight training. I kept losing my muscle tone. I’d try harder – Run more, lift more weights, eat so carefully and read every article regarding the body I could find. This is why I am very excited about your Coffee Talk today. It’s one of my biggest concerns to keep the muscle we earn. :)

    You make new people like me feel welcome. I have more definition and muscle tone showing on my body, as I sit here now, than in years of confused self-training. I can’t believe how fast the results have been this far. I feel like I am dreaming!

    Thank you sincerely for all your effort and time. You have touched my heart and changed my life. :)

    Xoxo,
    an Inspired BodyRocker For Life

  • http://www.motionyogacenter.com Lucka

    Yippee! Im so excited for you and for us Bodyrockers because Im sure this course will have tons of amazing information! Good on you for taking not only your fitness, but also your education to the next level :)

  • Yota

    Very very good news.. you alrady are an specialist in fitness nutrition… and excersises hehe ..thanks for sharing all the information with us you are the best! :D

  • Kik

    Part I: 6:41 No modifications. Yea!
    Part II: High knees 34,36,32,32,34
    Jacks: 36,36,34,35,34
    Part III: 4:02

  • Aphrodite

    I havent been able to exercise this whole week cuz i cought a virus and got fever on tuesday and now i have tonsillitis and prolly gonna start again with ur workouts next thursday :S

    anyway this workout looks kickass!

  • http://www.msn.com Nicole

    Wow, this workout was awesome!! But for some reason the first part took me a lot longer than I thought it would:)

    Part 1 – 7:06
    Part 2 – High Knees (57)(58)(59)(58)(55)
    Jump Jacks (29)(28)(29)(28)(29)
    Part 3 – 5:12

    Now I’m off to do yoga!! Zu and Freddie, you guys are the best!! And I’m looking forward to the new diet info! I was actually thinking of taking a course myself:)

  • http://www.wretch.cc/blog/catnenya Nenya

    Part 1: 05:00

    Part 2:
    Rounds High Knees Jump Rope Jacks
    1 50 29
    2 50 33
    3 33 24
    4 45 36
    5 43 35

    part 3: 03:11:95

    ^^~

  • Gabriel de Oliveira

    This is the first time I have ever done one of your workouts.I have to say it was awesome!I’m used to sweat and get tired,but not after 16 minutes!

  • Linda

    Hi Zuzana and Freddie

    I just wanted both of you to know that you have really inspired me. I used to go to the gym regularily – but I stopped as I was putting on weight instead of losing it!

    I had all but given up on trying to get the kind of body that I have always wanted until I stumbled on your site.

    I’m going to make a real effort to follow both your diet advise and your weekly fitness routine. And its so wonderful that It takes 15 mins to work out instead of an 1 1/2 hours to go to the gym do a work out and then get home!

    thank you

  • Lisa

    You have inspired me to be a bettter person. I watch your videos in complete admiration. When I try your workouts I am humbled. I will continue to try and beat your time. Keep up the great work!!! You are amazing!

    Love,

    Lisa xx

  • Fi

    You’re incredible! Obviously you know this already but it took me 6 mins and 15 seconds to do the dynamic squat pushups and by the end my forward and back jumps were really short. I’m going to have to keep doing it til I can get to 4 minutes 48. Still shaking. This kills your legs! In an amazing way of course :)

  • Alicia

    wow zuzana, you have become really nutrition and food crazy :) I’m almost afraid to hear what you learn, because I am soooo bad at eating healthy, I know that everything I learn from you is only going to make me feel bad lol! I have little self control, and when life is getting to the point it is now, I am making even worse choices than I used to :/

    Regardless, I still look to you for inspiration and motivation, and I’m glad you’re here! If it weren’t for you, I wouldn’t haven’t gotten SO into it like I have now!

  • stephanie

    WOW!! Loved this workout!! This is only my second month since I have been really following you so I am a beginner. Even when I modify the excercises so that they are a little easier, I love that they are challenging enough for me. Thank you!!

    Part 1
    6:46

    Part2
    19-20
    27-20
    30-21
    29-22
    30-21

    Part 3
    7:18

  • Tiffany Stephens

    I was going to rock a bodyrock.tv tshirt during the race if it would be ok?

    • Nicole

      Oh wow that would be so fun to make BodyRock.tv shirts!! We should all make shirts and proudly sport them around!!

  • http://chelseaalysse.tumblr.com Chelsea

    Wow Zuzana this was a great workout! I completed everything really fast, but I think I speed through it all instead of really focusing on what muscles I was working out like you. Maybe that’s what I need to do more so to get a better body.

    First thing I finished in 3min 52sec

    For the second part I didn’t use a jump rope, and I just did regular jumping jacks.
    Round 1 56high knees 23jacks
    Round 2 53high knees 21jacks
    Round 3 53high knees 22jacks
    Round 4 54high knees 23jacks
    Round 5 55high knees 23jacks

    & the last thing I completed in 3min 7sec
    but I didn’t focus as much as you did, and kind of rushed through it.

  • Norma

    Hi Zusana,

    Thank you for your workouts..true inspiration!!!
    Also, love the Lululemon exercise gear you mentioned on your site..fabulous..went out and got them here at a discount outlet store in Orlando..if you need a contact let me know!!

  • http://www.janetspreiter.com Janet

    I have missed a few workouts because the surf has been pumping :) but now there is a little break and I am back at it! Warmed up by taking the dogs for a brisk run about 5 miles, including 14 pistols at the top of the hills.
    Part 1: 3:22
    Part 2: I have not practiced my jump rope skills in a while and my rhythm was not so hot, so this is something I need to work on. Jump jacks are beyond me so I fumbled through speedy regular jump ropes and not so high knees. Including my numerous fumbles I was between 20 and 51 on these. I practiced a bit after the session but was getting peeved by the lashings I was giving my ankles. I think I need someone to watch what I am doing and correct me. I have a short leather rope and what seems like a really long plastic one, so I keep thinking one will work for me but not yet. I am 5’7″ ( I think about your height? What length rope do you recommend?) After leaving this frustration behind I moved on to

    Part 3: in 2:37. I am wondering if you meant I am to do a total of 60 (30 each side) since I was done so fast…?
    Felt good to be back on it! It is really humid and hot so now I need to jump in the water for a little surf in small waves! Thank you! Keep ‘em coming. Really looking forward to your new website, as I’m sure you are too.

  • Cristina

    I am kind of confused. How do you know how many high knees and jumping jacks to do during the skipping intervals during the 20 seconds if you are doing both in that 20 sec gap? Sorry I am having a brain fart.

  • Squirrel

    Hello Z. and F.

    here is my score
    part 1: 4’39
    high knees: 52/50/50/52/49
    jump jack: 39/43/44/40/45
    part 2: 3’45 (I did 30 reps total switching leg)

    The first one was hard but the last one was much easier
    Love you guys!!

  • Nathalie

    Good afternoon Bodyrockers,
    I did this workout today and it was another goodie. Here are my scores,
    1. 5:26:80
    2. HK-37,32,33,22,26
    JRJ-27,29,24,30,31
    3. 7:25:63
    I kept getting caught in my jump rope. And the 3rd part was tougher than I thought it would be. Just another part to get stronger in. Thanks for the great workout and have a great day everyone:)

  • Bohdana

    1) 4m 26s
    2) high knees no rope 52 48 55 55 57
    low jacks no rope 44 44 46 52 60
    3) 1m 56s

  • http://www.facebook.com/Sharesss Alexandra Fedorova

    Hey there :) Found this bodyweight workout today and it is very good one, still have some noise in my ears, lol :D
    Here is my scores:
    1) 7:02
    2) HK: 53, 51, 42, 40, 51
    J: 32, 38, 34, 22, 48!
    3) 6:30

    This was my first time when I could do push ups without any modifications!! OMG this is so great. Though I can’t see my body fat changes I can see that I am changing :D
    Huray! to me to all bodyrockers and to you Zuzana and Freddy!
    Best wishes from Russia

    • Anonymous

      Congrats on the pushups – you are getting stronger!

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

    finally got my jump rope :D
    i loved this one!!!!

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

    nice morning workout, not too intense like regular interval training but still makes you sweat :) i was afraid that dynamic push-ups of the first part were going to slow me down but they didn’t :) i’d also changed the intervals for skipping coz i don’t have a jump rope and i wanted to keep the workout intense so i did 10 rounds of 25 sec jumping (high knees or jumping jacks) and 5 sec of rest.

    the score for the first part is 4:41 and for the last part 3:22

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

    and i’m also proud to declare that i kept lower (parallel) to the ground during the Forward/Backward Jumps than Zuzana did ;)

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

    My Score:
    Part I: Time Challenge
    - Jump Forward – 2 Jumps Back – Dynamic Push Up (this counts as one rep) – 30 reps
    3m25s
    Part II: 8 x 10/20
    - High Knees: 64, 46? (lost count), 63, 74 
    - Jump Rope Jack: 21, 24, 25, 27
    part III: Time Challenge
    - Side Plank Crunch – Plank Knee Tuck Combo – 30 reps
    2m15s

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

    love it!
    1st round: no change: 4:53
    jumping around: all 52s and 42s (my high knees are a lot stronger, now!!)
    2nd round: 2:18 (last time: 3:30!!)
    then repeating the jumping round.
    burpee for erin, and voila!
    thanks, guys!!

  • Vivi

    I did it for the first time today and my score is :

    Part 1
    30 reps in 2.51 min

    Part 2 Skipping
    High knees : 58.58.51.56.33
    Low jacks : 40.24.42.44.38
    Not happy of my score because I often put my feet in the jump rope !!Grrrrr

    Part 3
    30 reps in 2.05 min

    great short one (mainly if we are good in jump rope! hahaha)

  • Kay

    so sweaty!!! thanks!!!
    part 1: jump fwd, 2 back, dynamic pushup (30) – 5:23
    part 2: high knee rope – 49/40/44/45/43.. jump jack rope – 38/40/36/36/42
    part 3: side plank crunch & plank knee tucks (30)- 3:06

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    2/9/12
    This was a great workout!  I liked the simplicity of it.

    Part 1  4:14

    Part 2 (no jump rope)
    HK 48 55 58 58 60
    Jacks 40  42  42  44  44

    Part 3  4:58

    Bonus
    5 rounds of
    4 jump lunges
    1 pushup
    10 star abs (see the ab bonus in http://www.bodyrock.tv/2012/02/08/tighten-it-up-workout-day-3-week-one-of-the-new-february-30-day-challenge/#comment-434411864)
    in 3:39

    Thanks!