Oct 4 2010

Sexy And Jacked Workout

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

Hi BodyRockers,

Today’s workout is one from the distant past – some of you that have been training with me for awhile might remember it from when we were living in Malta. The old footage in this workout was shot on the edge of the Mediterranean Sea, and Freddy and I got the workout on tape just before a major storm rolled in. There are so many great workouts on the site now that we can return to, and it seems like each one brings back memories from our travels and adventures. This one was from December 27th, 2009 – and it is hard to believe that the wheel of time has turned almost a full year since. I personally love to compare my old scores and times against what I am able to accomplish today. Competing against yourself in this way is the best way to practically guarantee that you will never hit a plateau. Remember that the stronger, faster and more agile you get, the better you are going to look :) Keeping track of your scores is absolutely vital – you often see me jotting down my sets, reps and time scores in the videos, and I keep a record of everything here on the site so that I have that target to try and beat for the next time.

A few notes about this workout. I was surprised that I beat my personal best for this workout by only 20 seconds because I was really pushing hard this time – but then I realized that I mistakenly did 60 reps instead of 30 for the mountain climbers, and 20 reps instead of 10 for the leg lifts. Adding these extra reps slowed me down a little bit, but I still managed to kick my own butt. If you guys feel up to the extra challenge you can try these extra reps too :)

In other news, Freddy and I were totally freaked out all day because we discovered HUGE poop droppings all around our house. We also discovered that our garbage bags had been dragged off. It turns out that there are bears roaming around our house – not the kind of news that anyone really wants. The house is right on the ocean on one side, the other is forest, and the whole place is surrounded by thick bushes and trees. At night you are lucky to see 10 feet away. We had no idea that there were bears in this area when we moved in (yes that might have been a tad bit naive, but we are both city people) and it was only when a neighbour mentioned it that we find out for sure. The problem for us is that the bear droppings are right up next to the house which makes going out with the dogs scary – especially at night. Needless to say that this will only speed up our next move. We were so upset today about the bears that we started putting our plans together to move and in the middle of all of this we missed doing the workout tutorial video. Not to worry tho, it will be up tomorrow for you guys first thing. In the meantime if you have any advice for Freddy and I on how we can avoid being eaten by Bears please leave us a comment below.

Workout Breakdown:

This workout is made up of bodyweight exercises so the only thing you will need is your Gymboss Interval Timer. You will do a circuit of exercises that flow nicely one after the other without a break in between. The workout goes like this:

1. Low Jacks – 20 reps

2. Pike Press – 6 reps

3. Mountain Climber – 30 reps (Every time you switch legs counts as 1 rep. Today I was doing 60 reps)

4. Tricep Leg Lifts – 10 reps

5. Superman – 10 reps

6. Roll over onto your belly

7. Toe Touches – 20 reps

8. Leg Lifts – 10 reps (I did 20 today)

As soon as you complete 10 leg lifts, you will reverse the order of exercises and continue with Toe Touches all the way up to Low Jacks which is the last exercise for each round. You will complete 4 rounds for time.

Low Jacks

Pike Press

Mountain Climber

Tricpe Leg Lifts

Superman

Roll Over

Toe Touches

Leg Lifts



Around The Web
  • Allan

    Good morning Zuzana! I have been checking out your web site for quite sometime now, and I want to let you know that your work-out tips are great. I also want to know if you are on facebook so I can share my experiences with you?

  • Nadia

    This is the first workout I saw of yours on YouTube. (I’ve done a bunch of them now). I absolutely love your site!! Thank you so much for giving me so much motivation to keep working out everyday because you look so great and you have fun but powerful workouts that don’t take too much time (so no excuses for not doing them at least every other day!!). I like that you push yourself really hard because it encourages me to push myself just as hard. You deserve all the praise you get from your fans – I think you really have made a difference in many people’s lives. Thank you!

  • http://hattorizen.blogspot.com Jos

    I completed this in 19:27 – but I think I only did 3 rounds as I mistakenly thought the reverse order counted as 1 round as well. :(

  • Staci W

    I do workout in the gym — have been for about a year. Just started the “New Rules of Lifting” program, so on Tue/Thur (my active “rest” days), I’m doing one of your workouts.

    Just did Sexy and Jacked Workout. Whoo! Could only get through two rounds (OK, if I wanted to make myself miserable, and maybe I should, I could do another) in 15:30.

    Thank you! Now off to sweep and dust-mop my floor because getting down that low made me realize just how much it needs it!

  • http://cleanteenkelsey.com Kelsey @ Clean Teen Kelsey

    Oh man, I just finished this workout and am dying. I was tricked, haha. I thought I only had to do the 8-exercise sequence 4 times, and after I was done I was pleasantly surprised. I was tired, and I had given it all my effort, but I wasn’t flat-out exhausted like I usually am. I wondered if I wasn’t getting stronger. But after I came back to the computer and read the instructions again, I realized I was short another 4 times! So I went back, did my extra 4 rounds and NOW I am exhausted, haha. Heart is pounding, sweat is dripping. My official time for all 8 rounds is about 23:30. I paused a few times to catch my breath, and that also included a few quick water chugs. Could’ve done better at the time, but it was intense and I’m exhausted. That’s that matters, right? :P

  • http://cleanteenkelsey.com Kelsey @ Clean Teen Kelsey

    Oh, I also wanted to mention that I did a modified version of the toe touches and leg lifts. I’m not quite strong enough to keep my legs completely straight like Zuzana does. When I kept them straight for the leg lifts, my legs weighed down my top half and pulled me up, lol. I ended up crossing them at the ankles and slightly bending them, which helped a lot. My abs are still burning though, and one day I’ll keep my legs straight. :)

    Also, is the Superman exercise supposed to be hard? It seemed incredibly easy to me–almost like a “rest” exercise compared to the others. I tried hard to focus on my core, but no matter what, it was easy. Maybe I’m doing it wrong. I also hate hate hateeee mountain climbers. Holy cow, they kill me every time.

  • Olga

    Hello! Just finished this workout. That was pretty tough!
    So, my results are 26:31 and I’ve been following your workouts for like a month. So, that’s pretty good for me :)

    Thanks A LOT! Your website really helps! And you are definitely a role model! I now can do some exercises I couldn’t even dream of before! Thank you!

  • Olga

    Hello! Just finished this workout. That was pretty tough!
    So, my results are 26:31 and I’ve been following your workouts for like a month. So, that’s pretty good for me :)

    Thanks A LOT! Your website really helps! And you are definitely a role model! I now can do some exercises I couldn’t even dream of before! Thank you!

  • Kirry

    17:38.

    I loved this work-out. It has a great setup.

  • Anonymous

    I love this workout! I did it for the 4th time today and beat my PB.
    My progress: 32’51 (May 2010), 30’29 (August 2010), 25’58 (Sept 2010), 25’12 (Today)
    Each time I replaced the 20 low jacks by 20 low hop squats: http://www.bodyrock.tv/2010/06/14/tone-trim-and-tight-workout/ (which makes it more challenging – each feet apart = 1 rep)

    I did 60 mountains and replaced the 20 toe touch and 20 leg lift by 40 one leg toe touch/leg lift so I did
    1/ 20 super low hop squats (each feet apart = 1 rep)
    2/ 8 pike presses
    3/ 60 mountain climbers (each jump = 1 rep)
    4/ 10 tricep leg lift
    5/ 10 superman
    6/ 40 one leg toe touch/leg lift
    7/ 10 superman
    [...]
    11/ 20 super low hop squats

    Great workout!!

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    14:23 last time 16:21 :) , very happy lady over here!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    ;-( I don’t understand… I pushed so hard, I didn’t take breaks, I really couldn’t have been faster without abandoning the proper forms, I was (still am) swimming in sweat, fighting to catch my breath, yet my time is only 24:43 :-(.
    I have to admit, the leg lifts, triceps leg lifts and pike push ups were killing me in the last round, but still, I expected to stay within 20 minutes. Well, it was still a lovely workout, so I try not to be too sad.

  • Mo

    Did this today and really enjoyed! I pushed very hard and didn’t make any pause and completed it in about 15 minutes. 

  • ♥ BodyRocker Rachel ♥

    34:13  :(

    I kept pausing between exercise. I’ve got to learn not to stop. To push, push, push!!

  • MariaBjørgJepsen

    11:29 :) 
    I couldn’t jump today, because of my foot injury, so I made 30 half squats in each round, instead of the low jacks.Love, Maria

  • http://www.eroticstore.ro rox

    I did this workout 8 months ago, when I started Zuzana’s workout and managed to finish this workout in 42min. I did it today again and by the end I was very happy that my time  now is half: 21’33″. 

  • Vivi

    I did  3 workouts today, and this one was the 1st one.

    My time is : 12.51min

    Not very brutal, but great for abs I find.

  • Anonymous

    Did this today with good form and knocked 10 minutes of my last time! (It is likely due to a combo of pushing  for speed today and just doing the reps a month ago. )

    Nov. 31:26
    today 21:04  Woot!

    Zuzana, this is one of my favorite routines. It has great flow and groups the muscles nicely. Thanks!

  • Anonymous

    First time was 20:40…this time 15:20! Heck yea! I feel so great right now!

  • http://twitter.com/GabayC Gabija D.C.

    My goal was to do this faster than 20 minutes. I finished in 19:59 haha. Very nice workout – very hard on the arms!

  • Sarina L

    Sexy and Jacked Workout
    19:55 feel sooo awesome
     

  • MariaBjørgJepsen

    11:19, a nice and fun little sweat :)

  • MariaBjørgJepsen

    11:19, a nice and fun little sweat :)

  • MariaBjørgJepsen

    11:19, a nice and fun little sweat :)

  • Anonymous

    hey! 
    I did this one right after finishing Zwow 7 (15min 5 sec)  I like the reverse order of this one.  It took me 21min 19 sec,  afterwards I had to make up for messing up my first day of march ab madness & only doing 100 abs, then never did 2nd day as I was tired, so today I had to do 500 reps!  yikes!
    did -
    25 star crunch
    25 sandbag swings
    25 ball passes (6lb medicine ball)
    25 cross body toe touch
    25 mason twists
    repeat 4 times  took me 19 min 34 sec (plus first round where I forgot to push timer – I also wasn’t trying to go fast just curious!)

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

    Wow.  I honestly have NO idea how everyone did this so fast!  I’m a seasoned BR’er, and granted, I did the 60 mountain climbers and the 20 leg lifts, but my time was 28:56.  I DID do another workout beforehand–Beg for Mercy WO, which is NOT easy, so maybe that was it?  Well, also my stepson was leaving the house to go to his friend’s so I stopped to talk to him, say goodbye, give him money, etc.  Anyway, the point is that it’s difficult and you work hard, right? This definitely falls under the “harder than it looks” category.  I MUST try again–next time I’ll try to do under 20 min. :)

    Its a beautiful day, so I may go for a light run now. Happy Sunday!