Hi BodyRockers,

Today Freddy and I were watching some of our earliest videos from when we first started BodyRock.Tv just over 2 years ago. It has been a really long time since we have looked back like this, and we were both amazed how much I have changed since those early days. It struck me how different my energy was back then, and that is when I realized that the transformative power of exercise is capable of not only reshaping your body, but also every aspect of who you are inside and out. I barely recognize the person that I was when I started this journey. It’s like I was asleep in that video – there is just no energy, no sparkle of life and wonder behind my eyes. It was a very powerful and moving experience for me to see the side by side comparison – not of the physical but of the emotional energy inside me. I know that so many of you have written to me over the last 2 years to share your own transformations, and I just want to encourage those of you who are taking your first steps on your fitness journeys to stick with it and follow along with us so that you can experience this as well. It is truly miraculous.

Best,

Zuzana.

Workout Breakdown:

Today’s workout is made up of 3 parts. The first part of this workout is an interval training and you will need your Gymboss Interval Timer as always. Set your timer for 6 rounds and two different intervals. The first interval is 10 seconds and the second interval is 30 seconds long just like it’s shown in the picture below.

You will be doing only one exercise and your goal is to complete as many reps as you can during each 30 second interval. Use the 10 seconds of rest to write your reps down so that we can compete. My score for this exercise is as follows: round 1 – 17 reps, round 2 – 11 reps, round 3 – 9 reps, round 4 – 11 reps, round 5 – 10 reps, round 6 – 9 reps

Vertical Leap

You can see your starting position in the first picture. Your feet are about hip width apart, push your hips back keeping your back straight and abs tight. Try to get your thighs parallel to the ground before you power up. Your body should be almost like a bow. You have to stretch your body as much as you can when you jump up and really squeeze your butt. Land back into the starting position.

The second part of this workout is a time challenge so set your Gymboss Interval Timer as a stop watch. You will be doing 3 rounds of two exercises back to back. Your goal is to complete the 3 rounds as fast as you can. My time was 5 minutes and 28 seconds, so try to beat my score. You will be doing 5 reps of One Arm Press Up on each arm and 10 reps of Reverse Push Up with Kick Up alternating the legs. See the pictures and descriptions below.

One Arm Press Up

You can see what the starting position looks like in the first picture. Lay on your belly with your feet wider apart and place one hand right underneath your shoulder. The other hand goes on your butt. Push off of the ground with your arm and squeeze your butt to bring your chest up first – see the second picture. Bring your hips up as shown in picture 3 keeping your back straight and abs tight. Reverse the movement and bring your hips down first and then your chest. This was 1 rep and you will do 5 reps on each arm.

Reverse Push Up with Kick Up

For this exercise I was using my dip station which is a great piece of equipment for bodyweight exercises, but if you are creative you can come up with a way to do this exercise using two chairs and a broom stick. In the starting position you will be tensing your abs, butt and keeping your body in one straight line from your shoulders to your knees – see picture 1. Pull yourself up as far as you can still keeping everything tight and lined up. It is only when you kick up that you drop your hips down – see picture 3. Alternate legs after each rep and complete 10 reps total.

The third and the last part of this workout is an interval training and this time you will set your Gymboss Interval Timer for 12 rounds of  10 second and 30 second intervals. See the picture below.

You will be going back and forth between High Knees and the Bicycle exercise. Your goal is to complete as many reps as you can for each exercise during each 30 second interval.

High Knees

Keep your chest up, core tight and don’t shrug your shoulders. Try to bring your knees up as high as you can. Each jump counts as 1 rep. Write your reps down after each interval.

My score:

round 1 – 94 reps, round 2 – 91 reps, round 3 – 89 reps, round 4 – 93 reps, round 5 – 86 reps, round 6 – 88 reps

Drop down on your belly.

Turn over onto your back.

Bicycle

Keep your lower back pressed into your exercise mat and try to keep your legs off of the ground the entire time. Always keep one elbow on the ground and bring the other one as close to the opposite knee as you can. Each switch counts as 1 rep.

My score:

round 1 – 34 reps, round 2 – 33 reps, round 3 – 36 reps, round 4 – 34 reps, round 5 – 34 reps, round 6 – 35 reps