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Oct 24 2010

Enjoy The Burn Workout

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

Hi BodyRockers,

First, thank you to everyone who took the time to write in to Freddy and I with your comments and suggestions about our new real-time workout class format. We received dozens and dozens of carefully thought out emails, and all of this added up to some great advice. We will be taking all of your pointers into consideration as we move forward and shoot more of these class style workout videos. Each new video should bring some improvements to the overall presentation, and eventually we will get it down. We are already planning on how to make our next video even better. Please forgive my nervous and at times confused babble…. I’m not accustomed to talking when I exercise so this will take some getting use to :)

One thing that we wanted to reassure everyone about, was that we will continue to post the workout details and breakdowns here on the site – including pictures, so that you guys have all of the info you need prior to starting the workout. A quick review of the listed exercises and overview of the workout will let you know exactly what to expect going into each class.

It is also important to understand that when we are doing these interval training workouts, you don’t have to try and keep pace with me. You might be faster or slower – it doesn’t matter. What matters is that we are doing the same exercise together, and that you are pushing at your max effort. I personally find that when I am following someone it helps me push harder than if I was doing it on my own – so hopefully doing these exercises together at the same time will help you up your performance and squeeze out more reps per set.

Todays workout is a bodyweight only class, so the only thing that you will need to have is your gymboss interval timer. I am also using my timer for our warm up routine which you can find here. Please make sure you do your warm up – I lead you through it step by step and it only takes 5 minutes.

Best,

Zuzana & Freddy

The exercises and intervals are as follows:

Set your Gymboss Interval Timer for 12 rounds of two intervals. The first interval is 10 seconds and the second interval is 50 seconds long. This means that the workout takes exactly 12 minutes. Our goal is to complete as many reps as possible during each 50 second interval. The 10 seconds of rest is just enough to write down the reps and get ready for the next exercise.

You will repeat this circuit 3 times:

1. Santana Push Up (left side)

2. Half Burpee

3. Santana Push Up (right side)

4. Jump Lunge



Santana Push Up for Beginners

Do the push up from your knees and bend your elbows as much as your strength allows. If you can’t get your chest all the way down to the ground, then do your best and don’t worry about it. You will get stronger over time and increase the depth of your push up gradually.

After you do one push up from your knees turn sideways into a side plank but keep one knee on the ground for support. Do the side crunch reaching with your elbow towards the supporting hand. Keep your abs super tight.


Half Burpees for Beginners

If jumping your feet back into the plank is too challenging for you than skip the jump and just step back. Remember not to drop your hips when you are in the plank position.

Step forward pushing your hips up.

Get into a half squat and try to jump up at least a few inches off of the ground.

Easier Variation for Jump Lunges – Beginners

Jump Lunges might be too hard for complete beginners. The easiest variation is a Backward Lunge and you can also hold onto a chair for balance and support. Don’t worry about using the chair – you are still getting the benefits with these variations. As long as this workout feels intense you are on the right track. Do as many reps for each of the exercises as you can, while keeping proper form. Remember that the key to success is in the intensity. Even if you are doing the beginner modifications it should still feel intense. Push as hard as you can for the full 12 minutes, and then give yourself a pat on the back. We are changing our lives with these workouts 12 minutes at a time.

  • LeanMachine

    i am so excited that every workout will be in real time, i love working out along with you, its more motivating!

  • Joelle

    hello Suzana and Freddy,

    I really think its great to be able to do the workout with you in the same time.I will try tomorrow morning :) thanks so much for all your advice and your great recipes. See you

  • Lisa

    I can’t even keep up with you,& I workout all the time..

  • Caroline

    Hi Zuzana & Freddy,
    Thank you for posting the modified exercises. I did this workout with modified Santana Push ups & Jump Lunges. I have been doing your workouts for about 2 weeks and I feel that I can start doing regular Push ups now!! I have more definition on my arms and abs. Thank you so much for this website, it’s really motivated me to do the very best I can and to really push myself :) I love it!!
    Be blessed.

  • michelle – chicago, il

    i am loving the workouts w/u it gives me an incentive to really push harder. the 1st round i was w/u then my wrists began hurting that slowed me down but i kept go’n!!

    1) 12 5 6
    2) 11 12 10
    3) 8 7 7
    4) 28 28 30

  • silvana

    Hola Susana y fredy! Soy Silvana de Argentina, Soy runner practico atletismo desde mis 14 años, hoy tengo 38. Amo el deporte y la vida sana. Descubrí este sitio por casualidad, realmente me encanta verlos. A tí susana tienes un abdomen envidiable. Admiro tu cuerpo tan fibroso. Un gran abrazo en la distancia.

  • jen

    Hey …I love the fact that you DO NOT TALK in your videos…It is so annoying when people talk during your workout. I workout hard and i want to focus and when people talk it breaks the workout intensity. Your videos are perfect the way they are !!!!

  • paula Leleux Gourneau

    love your workouts,motivating!! challenging.keep them coming!!!!

  • cece

    great workout I am getting better since i have been viewing your website, will you ever do the TRX training?

  • lounge_lassie

    OMG. Even the beginner’s variations kicked my butt. I love it! Thanks so much for this very inspirational website!

  • http://dance.ruby-red.com Ruby

    Is there any way to download the videos to watch on my computer for when I don’t have internet? I also sometimes have trouble streaming youtube videos… so the extended videos are even harder for me to watch, but a video file isn’t too much trouble.

  • Tara

    What are your nike pants called – love them and LOVE your workouts!

  • Kelley

    I can’t tell you how much I appreciate your site. I’m a stay at home mom who lives a long way from the gym and don’t have a lot of extra money or extra time. Your workout are fun, fresh and tough! The beginner modifications are perfect for me right now and I can’t wait until I don’t need to do them. Doing the real-time workouts with you really helps me push through and try harder. I’ve been working out with you for about 3 weeks now and have already lost 5 pounds and have a ton more energy. Thank you so much!

  • Carla

    Hi guys! I did the workout, with 8 to 10 reps all three times. I really sweated a lot. But I should have done the santana push up for Beginners which I didn´t. My shoulders ached for days!!! Next time I do the Beginner variation until I am strong enough!
    Thank you for the video.

  • Ticotexas M/41/69/160

    12,20,12,30
    8,18,8,28
    6,15,6,26
    6,15,6,24

    240 total

  • Terri

    Sweating and burning….what a workout!!!

  • Robert (NC, USA)

    Zuzana / Freddy,

    Thanks for the site and today was my first go at it. I did the warm up first and then this. It was invigorating to say the least. I sent an email in with some questions so if you can, please respond once you get settled in. Good luck and thanks again.

  • BodyRockFan

    I am so glad that you’ve been providing modifications so that the rest of us can do your workouts too!

  • kay lee and my son tae

    here is mine:10, 13, 10, 16 first round
    12, 10, 10, 19 second round
    9, 10, 9, 19 third round

    here is my son’s score (he’s 11 years old) 13, 13, 15, 30 first round
    13, 10, 11, 30 second round
    11, 13, 12, 29 third round

  • Anita

    I just made your workout and I’m totally exhausted. I’m used to workout a lot, but this is my first try with one of your routines.
    I’m tired but really happy with these exercises. BTW I really enjoyed it, time just flew away I didn’t even feel it was 12 minutes long.

    Great job Zuzana :)

  • Katie Wilson

    I just want to say I found your site a few days ago and its the most awesome thing i’ve ever found on the internet!!! I’ve done workout every morning before my day and I sweat like no other!!!! you guys are amazing cheers cheers cheers for having doing this, rite now i am dripping sweat literally, so good, so so good!!!! please keep it going!!!! I’m going throw a rough patch and this is keeping me sane!!! you rock!!! Cheers again!!
    Katie

  • http://www.pure2raw.com/2010/11/killer-arm-workout/ Killer arm workout | pure2raw

    [...] is what we mean by a santa push-up (we do the full [...]

  • Ang

    This was amazing thank you! This is the first work out of done of yours and it was great! I didn’t keep up with you the entire time but i think I did pretty good! I really love doing it the whole way through with you! I’m a runner and I don’t do a whole lot of interval training so I think these will be great to mix it up between runs.

  • JP

    My second workout performed. After the first one, I couldnt walk for a week. Im scared to see how stiff I will be tomorrow. Great workouts. I am definately sweating!! I hope to stick with it and be ready for next summer. Thank you.

  • Helena

    Hello guys!
    I did this workout this morning and I loved it, was so tired afterwards. Just want to say that I really enjoyed the Santana Push Up. I’ve also noticed some results from doing your workouts for some months. You can see more of my muscles, especially on my upper body and my ass has become smaller (don’t know of I’m very pleased with that my ass is smaller since it wasn’t that big before, haha)
    It’s fun to notice the results.

    Thank you for your site :)
    Good luck everyone!!

  • http://thedelicateplace.wordpress.com/2010/11/06/enjoy-the-burn/ Enjoy the Burn « Thedelicateplace's Blog

    [...] morning I decided it was time to get back on the bodyrock bandwagon. I ran 1.5mi in my vibrams and settled in for some Saturday HIIT. First off, I need to get [...]

  • Artem

    Hello Zuzana and Freddy,

    Thank you for your videos – they are really cool. Though I’ve been going in for kik-boxing for 7 years I found it pretty challenging to follow you in your workouts)moreover I found it rather hard))
    Your vids are a great opportunity to try something new. You inspire many people and they try to work hard to look great…it’s amazing.

    Thanks again.

    Best wishes from Russia)

  • Stephi

    Thank you for posting the videos in real time. It is motivating to do it along with you, hearing you struggle makes me think I achieve some of what you have. Keep up the excellent work.

  • Alicia

    What were your reps for this workout?

  • Ale

    Hi Zuzana. at start sorry for my english (i’m italian) and my compliments for the site, the videoblog and for your work. but now my questions…In these days i want start to train because my body ask me. i’m a man, tall 178cm for 90kg of weight, too much i think. i want ask you, what are the best workouts to start? thank u.
    p.s. i see that you had visit italy, if you will return can i host you and your boyfriend, i think that you had not visit Florence. if you will came i will can meet you, improve my english and try will be a travel guide ahah. bye

  • Christy Gerdes

    LOVE your workouts, just what I was needing, thanks to my sis for showing them to me. Love the variety and enthusiasm and I can do them at home. You ROCK

  • Renee

    I had to fit in a short w/o today, I am running late. So I decided to do this one again, I thought I’d be better the second time around but I didn’t work out that way,lol.
    Here are my numbers.
    15,13,10,28
    12,12,12,27
    12,12,11,19
    I still feel awesome though :)
    Renee

  • jordan

    this was the first workout of yours that i tried. i have never exercised like your routine but will continue to follow them. thank you for your workouts and advice, you make it very simple.

  • Dee Ann

    I love that you are putting the beginners photos up. They are great!!! Keep up the great work.

  • Katie Jane

    I L.O.V.E. your warm up video!! Could you possibly make a cool down video too?? I normally take my dog for a walk but once winter hits chicago boy is it too COLD outside to walk the dog!!

    Thanks you two!! Keep up the good work!!

  • Bohdana

    16 11 12
    19 16 16
    13 11 11
    33 28 29
    THANKS

  • Jessica

    Hello Zuzana & Freddy!
    I have been watching your videos for a while but never actually started. Now that you do the workouts with us it has motivated me to start, today being the first day and I just wanted to say I had my butt handed to me and I thought I was in decent shape! I will definitely be recommending this to everyone I know who is serious about getting in shape! Thank you so much for the motivation and for helping people get the most out of life!

  • Raven

    I just did this workout today, and wow! it was tough. I work out quite a bit and I like to think I’m good shape, but this was hard to keep up with. Great workout! Can’t wait for more

  • Shannon stoy

    I like your videos there vary helpful =)

  • Tik

    Guys! Gain, thank you for putting such awesome workouts!
    Here is what I did for this workout!

    1. Santana Push Up (left side): 9,7, 10

    2. Half Burpees: 13, 11, 9

    3. Santana Push Up (right side): 9, 7, 7

    4. Jump Lunge: 30, 25, 20

    I am sure that my scores are less than yours on all of the exercises…haha
    I think I am in the semi beginner category but I am definitely working hard on my performance. I need to lose like 20 lbs because of my excessive beer consumption….;( Please keep your fingers crossed for me. I hope I can lose my extra weight soon.

    (((((hugs))))

    Tik

  • Hans

    Ahoj Zuzano je to super co děláš !!
    Hans

  • Hans

    Ahoj Zuzano je to super co děláš !!
    Hans

  • Vala

    Hey Ashley. As far as I know, you can loose weight and fat! Everybody can! Your DNA does not influence it that much – your habits do! I’m sorry I cannot explain it very well (english is not my mother tongue), but I try: there are some cells between the genes and these cells determine which information of your genes is actually active. Lets call them decider-cells (I really don’t know the real term in english). These decider-cells can be influenced with your habit! And this is what can also be passed on to your kids. So you have both, the habits of your parents in your genes, but also the possibility to change it! I think it’s explained here: http://naturalbias.com/stop-blaming-genetics-for-your-health-problems/ – if you don’t lose weight you might take a controlling look to your actual diet and habits?

  • Laurence

    Hi Zu and Freddy,

    My first workout with you guys and WOW , not easy!Im still sweating 20 minutes later!!! but i managed to complete although my form is not as good as yours. My reps . Santana pushup Right – 14,14,14 half burpee 13,15,13 Santana Left 14,10,11 . Jump Lunge 18 , 16 , 19.
    Cheers! Laurence

  • Mercbrooks

    Zuzana you are so inspirational! I absolutely love your site because you tell us exactly what to do and it works!
    I do have a question: if we are also looking to lose fat while gaining muscle tone, should we do cardio aside from the workouts we do from your site?

  • http://www.saniyyah.com Saniyyah

    My friend and coworker, Luca, just told me about your site. I immediately checked it out—-all I can say is FANTASTIC!!!!!!!!!!! What a great contribution to all of us who are serious about working out and for those who want to “shape up” . I am “hooked”!! on your site after my first viewing. I now workout six days a week by myself but now I will jump up in the morning, run to my computer , and look forward to a serious, effective and time- saving workout with a partner .. Please keep it up ! I’ll buy you a cup of coffee. ” Mrs. H “

  • http://www.polebatics.co.za Janine

    I got tired just watching. Wow! I like the workout very much and will definately give it a try…J

  • Squirrel

    Hello Z and F,

    I did this workout out again today and was able to improve my score by 1 to 2 reps and even 4 to 6 reps for the jump lunges…and this in only a month!!!
    Thank you so much!
    Here is my score
    Santana push up left: 10/9/9
    Half burpee: 18/17/7
    Santana push up right: 10/9/9
    Jump lunges (Flying jump lunges): 42/40/44

    Kiss!!!!!!!!

  • Anonymous

    I did this one today. Great total body workout!
    My score:
    Santana PU: 10/9/9
    Half burpee: 17/17/18
    Santana PU: 10/9/9
    Jump lunges: 40/40/48 – killers!!
    Good luck with your boxes and the travel!

  • Vala

    Did it once again today :)
    I scored about the same as last time… but this wasn’t too long ago, so I am not too disappointed. A few reps have been better though :)

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    I love doing the workouts with you! 

    I did the Santana push ups from my knees (I cant do a real push up yet!) and I did backward lunges instead of the jump lunges.

    Santana (Left) – 7, 6, 6
    Half Burpee – 9, 10, 8
    Santana (R) – 6, 5, 6
    Backwards Lunge – 14, 14, 14

    My arms are shaking soo bad now! =P

  • Anonymous

    I wanted something simple today and this workout is perfect!

    Santana left: 11, 10, 9
    Half Burpee: 18, 15, 15
    Santana right: 9, 8, 8
    Jump lunges: 26, 25, 27

    I was almost dead afterwards, was panting so hard and my husband kept asking if I was ok :)
    I gave myself a couple of minutes to gather together and thed topped it with 20 minutes of interval skipping 45/15 s. Then a loooong stretching listening to Phaeleh. Awesomeness!

    Have a good day everyone!

  • Anonymous

    I wanted something simple today and this workout is perfect!

    Santana left: 11, 10, 9
    Half Burpee: 18, 15, 15
    Santana right: 9, 8, 8
    Jump lunges: 26, 25, 27

    I was almost dead afterwards, was panting so hard and my husband kept asking if I was ok :)
    I gave myself a couple of minutes to gather together and thed topped it with 20 minutes of interval skipping 45/15 s. Then a loooong stretching listening to Phaeleh. Awesomeness!

    Have a good day everyone!

  • Aletinita

    santana left 10, 5, 6 
    half burpee 14, 11,11 
    santana right 8, 8, 9
    jump lunge 26, 31, 32
    I have to say that i had to stop in between because i just could not move anymore! hahaha! but i completed it, so i am very happy !
     gracias!!!!

  • Felisha

    Santana, L: 6, 7, 7
    Half burpee: 15, 15, 16
    Santana, R: 6, 7, 7
    Jump lunge: 31, 30, 29

    This was a long 12 minutes! 

  • Vivi

    I did this one as second workout (1st one was Sexiest abs Wo)
    My score
    Santana PU L : 12.14.15
    Half burpee : 21.22.21
    Santana PU R : 12.15.15
    Jump lunge : 52.54.52

    I push very hard ! Very good one !

  • Sara_hare

    My scores (no modifications):

    1) 8, 8, 8

    2) 16, 14, 14

    3) 8, 7, 7

    4) 27, 28, 28

    brief water breaks between rounds, cause I was overheating a bit.  

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

    My Score:
    12 x 10/50
    1. Santana Push Up (left side): 14, 10, 9
    2. Half Burpee: 14, 11, 12
    3. Santana Push Up (right side): 11, 10, 11
    4. Jump Lunge: 25, 30, 34

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

    I totally smacked my old scores! yay even if my inner thighs were super sore from Fit & tight workout which i did 2 days ago! 

    I did 1 more round (16 total) 

    1. Santana push up Right 11-9-8-8
    2. Half Burpee 17-16-15-15
    3. Santana push up Left 9-8-8-8
    4. Jump Lunge 37-33-32-32

    Thaaanksssssssssss :D

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

    Holy! and i thought i was good! hahahaha, FANTASTIC scores! 

  • MariaBjørgJepsen

    My first attempt with this one, and BOY, it was a killer little bastard :)

    1. Santana Push-up, Left: 22-18-16
    2. Half Burpee: 25-25-22
    3. Santana Push-up, Right: 18-15-17′
    4. Jump Lunge: 60-60-65

    Thanks for a great, exhausting sweat!!!
    Love, Maria

  • http://www.facebook.com/Zealot70 Zealot Protoss

    Did 5 rounds:
    1) 15, 13, 12, 11, 11
    2) 19, 17, 16, 13, 12
    3) 13, 12, 11, 9, 9
    4) 37, 36, 34, 31, 30

  • http://www.facebook.com/Zealot70 Zealot Protoss

    Did 5 rounds:
    1) 15, 13, 12, 11, 11
    2) 19, 17, 16, 13, 12
    3) 13, 12, 11, 9, 9
    4) 37, 36, 34, 31, 30

  • Elena Ioan

    Halli! Hallo!
    I completed:
    Santana Push-ups Left: 8,5,6
    Half Burpees: 14,11,9
    Santana Push-ups Right: 7,6,5
    Jump Lunges: 33,30,30
    And… I’m out of breth and sweating! Suprise, suprise! Haha! :)

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

    Woohho im done!! I beat all my pb except for the push ups, today i did them more slow and controlled. Im getting really good at jump lunges, i only stop cuz i get outta breath, i reaally need more strong lungs! 

    1. Santana push up left: 9-8-8-8
    2. Half burpees: 18-16-15-14
    3. Santana push up right: 8-8-8-8
    4. Jump lunges: 41-34-32-32

    200 bpm (i counted them) 

  • Kay

    done!
    Santana pushups (L): 9/7/9
    1/2 burpee: 14/14/12
    Santana pushups (R): 9/5/7
    Jump Lunge: 32/28/31

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