Oct 26 2010

Hot Viral Sweat Workout!

Posted by Frederick | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers!!!!

I am so jacked up and thrilled to be doing these new real time workouts with you guys – I never imagined how absolutely amazing it would be to do these workout classes. The energy is at a whole new level – I can actually feel all of you out there sweating with me and it is such an incredible rush. Freddy and I both love love love this and we both hope that this is coming through to you guys and pushing you to put that much more heart into your workouts.

So I finished this 16 minute workout today feeling incandescently happy – as you can probably tell :) It’s a tough routine that will work you over up and down leaving no muscle or problem area unaffected. Full body is always the best way to go – and this workout delivers the goods and if it doesn’t flat out knock you on your ass then you were not pushing hard enough. Freddy turned into a puddle of goo after this one :)

Because we maxed out on the brutality with this workout we are going to take a breather tomorrow and recover. We will be updating with individual videos of each of the exercises from our next workout so that you guys can get a jump on what to expect when we go at it again on Thursday. This is something new that we are busting out here on the site – we are going to have a section called “All Exercises” where you can quickly look up a short tutorial video on each individual exercise that we do here in our workouts. Freddy and I are excited about this new feature, because over time it will amount to a complete library of exercises that will show you how to do each movement with proper form including some tips to optimize your performance. Thats all on the way and will be built into the new site when it launches.

For todays workout you will need your Gymboss Interval Timer, your exercise matt and water. Lot’s of water :) Make sure that you have your workout journal on hand so that you can record your reps. Even tho our comments are not working publicly at the moment I really want you guys to post your scores in the comments. As soon as we go live with the new site they will all magically appear and I want all the new visitors here to see how freak’in tough and strong we all are :)

Here is the workout breakdown:

This workout takes 16 minutes and it is an interval strength training. Set your Gymboss Interval Timer for 24 rounds and two intervals. The first interval will be 10 seconds and the second interval 30 seconds long. Your goal is to complete as many reps as you can for each exercise. Don’t forget to write down your reps during the 10 second intervals. There are 4 bodyweight exercises in this workout and you will go through them 6 times.

1. Legs elevated Sumo Push Up

2. Ninja Jump Tuck

3. Prisoner Get Up

4. Pike Side Jump

1. Legs Elevated Sumo Push Up

Place your hands wide apart, keep your core tight, and don’t drop your hips.

Get your chest as close to the ground as you can. Your body moves as a unit.

Lift your hand to the level of your shoulder and turn your body slightly sideways.

Beginners

Do the push up from your knees.

Bring your chest as close to the ground as you can, but don’t get discouraged if you can bend your elbows only slightly. You will get stronger as you exercise with us regularly.

Lift your hand up to the level of your shoulder turning your upper body slightly sideways.

2. Ninja Jump Tuck

Get on your knees and brace your abs. The power will go from the hips and the top of your thighs.

Power up and land into a half squat.

Jump up really high and bring your knees as close to your chest as possible.

Beginners

Kneel down but keep one foot on the ground. This way you can jump into the half squat pushing off of that foot.

Keep your abs tight and chest up. If jump tuck is too challenging for you, try just a jump up.

Prisoner Get Up

Place your hands gently behind your head and brace your abs.

Sit up and put one foot down on the ground so that you can stand up.

Beginners

Keep your hands on the ground next to your body.

Help yourself up with your hands.

From the half kneeling position stand up keeping your abs tight, chest up and shoulders down away from your ears.

Side Pike Jumps

Place your hands on the exercise mat and get into the pike position with your hips up and back straight. Start with your feet at one side of your mat.

Squeeze your abs and jump with your feet to the other side of your exercise mat.

Land softly on the balls of your feet.

Beginners

If pike jump is too challenging you can try pike step over.




Around The Web
  • andre

    U wonderfull ! i love u XD good job!

  • Kim

    Hey! It’s so good to see you pushing yourself, because I always feel like giving up when I’m working out. Seeing that pushing though actually pays off really encourages me to seriously push my limits to get the best out of my workout. I just had a baby 3 months ago and I love the results I’m seeing from working out. Thanks a lot for posting all these workouts!!
    Kim

  • MC

    :D
    This training looks great I’ll try it tonight !!

  • Tameshia

    Hi Zuzana & Freddie!!
    I’m excited to see the new changes to the website. I’ll be doing this workout tomorrow after I get home from work. It’s been really difficult to get to the gym or workout like I used to because I started a new job a month ago & I just started another new job today!! There was a time where I was working out 6 days a week, remember I was unemployed. I now have to figure out how to squeeze in eating right & my workouts in between working two jobs now!! I’m soooo glad that your workouts are short enough so that I can get back on track like before. Also, I’ve noticed that my thighs have been getting a lot bigger, I’m guessing it’s muscle mass which is good. However, that’s not so good for my pants & jeans. Any recommendations? Any advice will be greatly appreciated!! Keep up the fantastic work *_*

  • MC

    As promised I just did this workout and it was amazing ! I’m still sweating and dreaming of a shower :)
    Now I’m going to try your diet because I’m eating way too much candies :P

    Thanks a lot!

  • Latishia

    Just wondering how many calories I would burn doing this work out assuming it takes me 20-30 minutes? I am 150 pounds, 5 foot 4 inches, 27 years old, Female.

    I Exercise 4-5 days a week (cardio/yoga/kickboxing/stretching) and I eat 1200 calories a day.

  • Steve Earls

    Thank you Z! I take care of my 3 kiddos by myself and still try to work out everyday. In my weight room or with you. When I have a full day of things that need to get done and stress, I’m so happy you take the time to make a workout for us that blows the day away and leaves me in a puddle of sweat! thank you for kicking my butt and sweating it out with us in you vids, they do push me faster. :) Later Z!

  • http://halkidikifitnessbootcamp.com simona

    Hello Zuzana,
    you are doing great job, keep motivate!
    Check our web site like bodies on rosks.
    You are invited with your partner on holiday to Greece if you like to make some nice workout videos!

    Simona

  • Andre

    My scores:
    Legs ele. sumo p.u.:11,6,3,5,6,6
    Ninja jump tuck: 6,4,5,4,5,5
    Prisoner get up: 4,4,4,5,4,4
    Pike side jump: 18,14,15,7,13,13
    -ouch.

  • Candace

    Loved this workout it was great. Zuzana what where your scores? I like to compare my scores to yours. You keep me motivated!

  • http://rebeccieisberry.wordpress.com/ Rebecca

    Hi Zuzana & Freddy,

    I found out the warming-up vid, but is there a cooling-down video available too? Thanks a lot!

    Rebecca

  • Mrcarlin

    Thank you for doing real time!! This is great! please keep doing this because I have been trying to get a friend to come do your workout with me to.. so this is perfect!!! Are you planning on doing this for all upcoming workouts?

  • http://www.mikeisonthenets.com mike!

    13, 7, 4, 23;
    9, 4, 4, 41;
    5, 4, 4, 40;
    7, 5, 4, 40;
    6, 3, 2, 30;
    5, 5, 3, 30.

    Phew! Excellent HIT work out! I’m on my second round of P90X and was wanting to incorporate their Insanity Cardio program to make a hybrid that keeps me on goal. But Insanity was proving to be too much for me to keep up with even after 2 weeks. This workout is sweet, to the point, and makes me sweat like crazy!

    P90X/Zuzana Hybrid for the win!

    I’m loving these real time work out videos, it definitely is a huge help to keep pace. I was curious if could include a real time cool down portion as well either after the workouts or as it’s own separate video as you did with the warm up. It helps tremendously!

    All the best on your move, and thanks so much for making these videos!

    - mike.

  • Mari

    Hi Zuzana, I’m Mariela from Argentina, a big admirer of your workouts! I was wondering if you can post a video of the streching you do afterwards your workouts, justo to know what to do, and because a lot of people (me included) don’t really know all the streching propper techniques! well thank’s for sharing this fitness tips with all of us! lets keep up with the trainning!!!

  • mary

    Omg loved this workout! It was awesome, sweated like crazy! I love you guys! This website is truly a blessing! :)

  • http://yagoo mary

    You are fantastic…I have been exercising for years…and have been bored with it all for years and have been looking for something new to do….You stuff is so exciting and new….I am starting at the beginning…but it is very slow…I want to be strong again…you keep me very motavated…thanks

  • rodney

    awesome

  • Cédric

    Easy !

  • Maindy Akkathejža

    Hi, I have enjoyed this home workout very well, especially Ninja Jump Tuck as well :-D Thanks a lot for introduction and I am looking forward to next video! Maindy

  • Ajoque

    I LOVE THESE REAL TIME WORKOUTS!! Thank you so much for doing them Zuzanna and Freddy! You guys rock! I just finished doing the Bang Bang Workout and wow! So much fun and what a challenge :) I burned 528 calories in 30 minutes (according to my heart rate monitor) :p Keep doing this I love it! You guys are the best. Thanks for making fitness fun.

  • Ditta Velmont

    Hello,
    just wanted to say very quickly, thank you for the pictures for the beginners. I found them really helpful.
    Keep on the good work, so I could keep up with mine :)
    Regards,
    Ditta

  • Susie

    I am getting back into the game after a long hiatus =) I love the new website and the workouts in real time! You keep me motivated when I want to give up and seeing you work so hard makes me push myself harder than ever! I had to use the beginners alternate to the workouts and my scores were the following:

    Summo Push Up:8 7 6 7 6 7

    Ninja Jump Kicks: 5 5 4 5 5 5

    Prisoner Get Ups: 5 5 5 5 5 5

    Pike Side Jump: 19 31 35 35 35 40

  • 2Fishes

    I have an idea for your website. It would WONDERFUL if each workout had a button to “PRINT THIS WORKOUT”. I can’t workout in front of my computer, so I print each one & put it into my workout book. That way, I have the instructions & pictures with me as I workout. Since your instructions & pics are on a web page, I can’t just cut & paste your web page to a document. I end up spending lots of time transferring the pics & instructions to a printable doc. It would be great help!!!! By the way, I have been doing your workouts for several months now & have never felt better!

  • Georgia1

    I love the real time workouts! Here are my scores:

    Sumo Push ups: 13, 8, 7, 6, 9, 8
    Ninja Jump Tucks: 6, 4, 4, 4, 4, 4
    Prisoner get ups: 7, 5, 5, 5, 5, 5
    Pike side jumps: 20, 19, 17, 20, 22, 18

    Pike side jumps were hard and my scores were not very high :(

    So excited for stretching routine!!!

  • http://bodyrock Marc

    The real time workout is really pushing me much harder. Plus, I really like the body weight only workouts for their simplicity and time savings. I hope you keep doing them both. Thanks much.

  • Ticotexas M/41/69/160

    12,7,5,37
    11,7,5,35
    7,6,5,36
    9,6,6,30
    8,7,5,31
    9,6,5,35

    330 total

  • Sjanett

    man this was though! I did some of the beginner versions since, well, I am! :) looking forward to use this alongside my rockclimbing… keep up the good work! here are my scores:
    9-4-3-28
    8-4-4-25
    7-4-4-30

  • rick

    Hey, as always your workouts are the best, PS. You are beatiful……

  • fiona

    wow.. that was a good one, tough, but really good. i was not able to do the last round but watched with pride and you kept going! thank you!

  • stacy totten

    i was just going to ask if you could break it down in to pictures etc. thank you. you rock!!

  • Marcus

    Thank you two for helping motivate me. I used to be in top shape in my early 20′s but after a car accident and life at 27 I am in the worst shape of my life . I truly appreciate the website offering free tutorials and easy tips on how to easily do the exercised if your not prepared for max pain. I don’t have a gym membership right now so its wonderful to see all I really need for a health core ( we all know that is where the power is) is a few pads and free weights to get back to form. Thanks for the tips keep up the great work and attitude.
    Sincerely ,
    Marcus from T.X.

  • Amy

    Oh my, I just did this workout and it kicked my butt, big time!

    I LOVE your website. The thing I love the most about it, is that I have a 10-month old baby and 3 dogs, and I am able to do your workouts from home while the baby is napping. I have always been fit and in shape, but after the baby found it hard to go for long runs or yoga like I used to. Your workouts are amazing and so easy to do from home with minimal time. THANK YOU.

  • Michelle (SA)

    I did this workout again today. It was much easier than the first time.

    Push ups: 7, 6, 8, 7, 8, 5
    Ninja jumps: 3, 2, 4, 4, 2, 0
    Prisoner: 5, 5, 4, 4, 4, 4
    Pike Jumps: 33, 30, 30, 31, 30, 35

    Thanks, I loved it!

  • Brian

    Just started doing your workouts but I will be doing them everyday until April until I leave for the army. Thanks the challenging body weight workouts they will really prepare me for basic training! :)

  • Mike

    Zuzana,

    Again, you never cease to amaze me! I have always been a firm believer of natural fitness and the outstanding results and you are a the example of that! The Viral Workout is the kick! Really like the elevated push-ups and side angle reach! Im 47 and I am charged everytime I view your site and workouts! Keep up the great work! You are an inspiration!

  • monica

    I am so insired by you. I live in Portugal and I have told all my friends about you :)
    You look great.
    PS love the real time workouts hope they continue <3

  • Stephaine

    Hey I just started doing your workouts about 3 weeks ago, and I am very enthusiastic! This one looks tough so it should be great!

  • Aphrodite

    this workout was bloody intense!!! i loved it !

    1. 19-12-12-12(this one from floor)
    2. 10-7-8-6
    3. 9-8-8-7
    4. 49-47-43-50

  • AmyP

    This workout kicked my ass – loved it. I’m making my husband do it now!

  • philomena

    All very well but how do you get your CV base? For example what is your Octathalon time?

  • Cindy

    Hello! My name is Cindy, i live in Holland! This was a crazy work-out, loved it! I just started to train and i allreay can see that it’s working. My abbs look so much better. :) Thank u so much .. :D

  • Lee Willo

    Hey, I am fairly new here. I’ve done one session a couple of weeks ago. I’ve been reading up on here since and love what I see, so as of today… I am a self assigned BodyRocker!!

    Anyway, my results on this one are
    Push up – 10, 12, 12, 10, 8, 10
    Jump tuck – 5, 6, 5, 4, 5, 4
    Get up – 6, 6, 5, 5, 5, 5,
    Side Pike Jumps – 26, 27, 25, 25, 25, 26.

    Great session guys, will call back tomorrow!

  • Anonymous

    The push ups and pike side jumps were really challenging, they kicked my butt! But I loved it!
    Here is my score:
    1. Push ups 9-7-7-8-6-8
    2. Ninja 5-5-5-5-5-5
    3. Get up 6-5-5-6-5-5
    4. Pike Side Jump 40-32-40-41-36-40
    Thank you for this amazing workout! :)

  • Nootti & Cathlyn

    Greetings from Finland! These real time workouts are “easy”;) to begin with, thank you!

  • Anonymous

    This was my workout for today! I love this one – brutal and short!
    I improved my BP by 1 to 2 reps for each ex!
    Elevated sumo PU: 12/10/9/10/9/10
    Ninja: 7/7/7/7/7/7
    Prisoner get up (with 7.5 kg sandbag): 5/5/5/5/5/5
    Pike jump: 40/42/42/42/42/52

    I am ready for this week marathon!
    Take care

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

    My Scores:
    16 x 35/10
    1. Legs elevated Sumo Push Up: 9, 8, 8, 8
    2. Ninja Jump Tuck: 6, 6, 6, 6
    3. Prisoner Get Up: 4, 5, 6, 8
    4. Pike Side Jump: 25, 30, 32, 32

  • http://impalaproject.blogspot.com Teryn J

    Tackled this one today and this is how I did:
    1. Sumo: 8, 8, 7, 6, 8, 9
    2. Ninja: 5, 5, 4, 5, 5, 4
    3. Prisoner: 4, 4, 5, 5, 4, 4
    4. Pike: 33, 31, 32, 27, 34, 33
    I’m trying to increase my push in my workouts again, I’ve been good but we all slip sometimes so I’m making sure to push hard, core tight, concentrate on the muscles I’m working, etc!
    Cheers,
    Teryn

  • Annebel Wind

    Hey Crummy, How the f…. did you do 14 or 15 legs elevated sumo push ups… Wow!!!! you go girl! 

  • Annebel Wind

    I did this workout  today.. but I did not watch the video before… So i now see I didn’t do the push ups the way Zuzana did.. I went much lower to the ground, my forehead touched the ground…  So my scores are much lower, because it caused al tot of strength. I first felt bad about my score until I watched the video.. ;D  Will do this before the workout next time.. :P

    My scores:
    Very low legs elevated push up: 5, 5, 4, 6, 5, 6
    Ninja Jump Tuck: 5, 4, 3, 4, 4, 4
    Prisoner Get Up: 5, 4, 5, 5, 4, 4
    Pike Side Jump: 35, 34, 35, 31, 25, 37

    I see i am still a bit slow comparing to others… :( But still, I am shaping up nicely…
    Thanx Zuzi and Freddy..

  • Anonymous

    This was my morning workout for today. 

    1. Sumo: 10,10,10,10,10,10 
    2. Ninja: 6,7,6,6,7,6 
    3. Prisoner: 6,6,6,6,6,6 
    4. Pike: 52,52,43,53,49,54 

    I’m done these bodyrock-workouts now two month, and I see that I can now but more and more energy to them! :) Its feel great! :) 

  • Anonymous

    Nice and sweaty, thank you Zuz. 

    1. Sumo: 6, 7, 6, 6, 6, 6
    2. Ninja: 6, 6, 6, 6, 6, 6 
    3. Prisoner: 6, 7, 7, 7, 7, 7
    4. Pike: 16, 16, 17, 17, 16, 22 – I don’t know what I did differently to have such crappy reps. I was really focusing on my form, trying to jump really high so that my hips are in one vertical line with my shoulders and my shoulders really felt it. But still, I think I just wasn’t pushing enough. :(

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

    I really love these class workouts!!!

    Sumo Push ups (from knees) – 8, 6, 5, 5, 4, 5
    Ninja Jump Tucks (Modified) – 6, 5, 4, 4, 4, 4
    Prisoner Get Ups – 2, 2, 3, 2, 2, 3 (I didn’t want to get up as soon as I laid down!)
    Pike Side Jump – 14, 16, 17, 20, 17, 18

    And I also do 30 ab choppers after each workout! 

  • Janessa Reimer

    Gosh i am so tired! i only got maybe 4 hours of sleep last night…..haven’t been sleeping well at all again :(
    But i did this workout for today and it was great! kicked my butt thats for sure!
    sumo pushups: 11,11,11,10,10,11
    ninja jump tucks(modified): 7,6,7,7,7,7
    prisoner getups(last 2 rounds i had to modify): 6,6,6,6,7,7
    Pike side jump: 35,37,35,36,35,35
    Before for the prisoner getups i could never do it without hands, but i have improved! i now can do them without hands! Thanks for a great workout!

  • http://thats-rad.tumblr.com/ Jenn Coppack

    Loved this workout today!
    1. Legs elevated Sumo Push Up: 8-7-6-5-6-7

    2. Ninja Jump Tuck: 5-4-4-5-5-5

    3. Prisoner Get Up: 4-4-5-5-4-5

    4. Pike Side Jump:  35-37-37-34-36-40

  • ♥ BodyRocker Rachel ♥

    I know the words “I can’t” are considered a form of profanity when talking about working out, but seriously, I CANNOT do ninja jump tucks. I freeze─like when you’re trying to jump off the highest stair and your body just won’t let you. I have a mental block or something. It’s weird! This is the only exercise I’ve experienced this feeling with before.

    So, because of my new-found phobia, I instead replaced the ninja jump tucks with ab choppers.

    Leg elevated sumo pushup: 8½, 7, 8½, 9, 8, 6
    Ab Chopper: 4, 4. 3½, 3½, 3½, 3½
    Prisoner Get-Up: 4, 4, 4, 5, 5, 5
    Pike Side Jump: 30, 35, 35, 39, 38, 40

    I did this workout for the first time July 27th of this month, and already I was able to beat some of my original scores!!

    ♥

  • Anonymous

    Wuhuu!!! I beat my old scores today with 41 reps! :) 

  • Vivi

    I did it today (and after this one I did real hot Wo)
    My score is :

    Legs elevated Sumo P : 16.12.15.16.16.17 (I feel my abs really work!!!)
    Ninja jump tuck : 6.6.7.7.7.7
    Prisoner get ups : 8.9.9.8.9.9
    Pike side jump: 56.59.60.61.60.66

    Very good one! Usually I don’t like when there are too much intervals (here 6 by exercises) but I didn’t think that with this one.
    I like it !!! <3

  • http://www.facebook.com/felinemenina Anna Carolina F

    Workout [1]

    1)Leg elevated Sumo Push up: 6-8-7-6-6-6
    2)Nina Jump (modified): 3-5-4-5-5-6
    3)Prisoner get up: 7r-5l-5,5-5,5-5-5
    4)Pike Side Jump: 43-45-33-34-39-37

    [2]->real hot workout

  • Sarah G

    I revisited this one after a brisk 40 minute walk.. I accidentally used 50/10 second intervals for 16 rounds.. But man I still feel it’s brutality! This ended up being 4 rounds because of the interval set up.  

    LESPs: 11/9/10.5/7 (did last 2 without legs elevated, because my arms were about to give out)
    NJTs: 9/9/9/8
    PGUs: 7/8/7/6
    PSJs: 53/46/40/30

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

    My Score:
    24 x 10/30
    1. Legs elevated Sumo Push Up: 10, 8, 12, 12, 13, 15
    2. Ninja Jump Tuck: 6, 5, 4, 4, 6, 6
    3. Prisoner Get Up: 4, 5, 4, 4, 4, 5
    4. Pike Side Jump: 17, 36, 24, 30, 32, 47

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

    Ive done this workout like 3 times before and just now i realized i had always done it with 50 sec intervals (16 rounds 50/10) lol! so today i did it with 30 sec and here are my scores!

    1. Elevated sumo push ups: 10-9-8-9-8-8
    2. Ninja jump tuck: 5 and a half – 5-5-5-5-5 
    3. Prisoner get up: 6-6-6-6-6-6 
    4. Pike side jumps: 41-42-37-35-38-42 

    so much sweat! + burpee for erin and now some stretching! 

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

    Did one more round as a bous. Here are my scores:
    1) 12, 12, 11, 9, 8, 8, 8
    2) 7, 7, 7, 6, 6, 5, 5
    3) 7, 6, 6, 6, 6, 5, 5
    4) 30, 28, 26, 25, 24, 24, 22

  • Kay

    I now am sporting a sweat moustache and eyebrows including beard lol. sweaty all over the place!

    1. sumo pushups (not elevated): 11/9/8/8/8/8
    2. Ninja jump tuck: 6/6/7/6/6/6
    3. Prisoner get up: 5/5/5/6/5/5
    4. pike side jump: 20/20/19/14/17/16

  • Anonymous

    wow!  that was hard and the rounds kept going on & on!  I thought I was on the last round and then realized there was one more time around  ugggh!   tiring!  lol  did sumo pushups elevated first 3 rounds only.  I used 2 piano benches on either side of me, to help me get my legs off the ground for the ninja’s, worked good, because I actually did the whole motion properly.  still have to assist slightly in the get ups too.

    legs elevated sumo pushups – 6, 5, 4, 5, 5, 4
    ninja jump tuck – 5, 4, 4, 4, 4, 3
    prisoner get up – 6, 4, 4, 4, 4, 3
    pike side jumps – 25, 24, 28, 28, 28, 25