Dec 6 2010

Red Hot Workout

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

Hi BodyRockers,

We are starting this week with another super high intensity workout that will sky rocket your metabolism and help you shape up your body. Freddy and I both did this workout and it left both of us feeling really wiped out. One thing that I love about these routines is the after glow that they give you. I always just seem to radiate energy and this sort of calm happiness right after – it’s the best free therapy for whatever has you stressed out :) Make sure that you push as hard as you can – ignore that little voice inside your head telling you to stop – make sure every rep feels intense for you. I hope that you guys will enjoy this workout as much as we did. Have a great day – we are off to get our Christmas tree and decorations today :)

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 5
  • 10 Seated Pull Ups & 10 Knee Crunches10 sets
  • High Knees with Jump Rope500 reps
  • Core Twist Push Up50 reps
  • High Knees with Jump Rope 500 reps
  • Sandbag Hip Thrust50 reps

Get your gear for this workout here:

Instructions:

Set your timer as a stop watch and complete the workout as fast as you can. My time for this workout was 22 minutes and 7 seconds so try to beat my score. Freddy did this workout right after me and couldn’t understand why did it take him almost 25 minutes :) haha I guess I was having a good day.

Seated Pull Up – 10 reps

Sit in the middle of  the Dip Station, grab the handles, squeeze your upper back muscles and pull yourself up. Lower your butt down on the mat in a controlled manner. Remember to keep your chest up, abs tight, and don’t shrug your shoulders.

Beginners:

You guys might not be able to pull yourself up, but you still get the benefits if you grab the handles and try as hard as you can. It is ok to start with zero movement as long as you are trying to squeeze the muscles. First you have to teach your muscles to contract before you can expect progress, so don’t get discouraged by practicing this exercise, you are helping your body to get stronger which is the first step.

Knee Crunch – 10 reps

Place your hands behind your for a slight support – lean back but do not lean on your arms. Extend your legs in front of your and then bring your knees towards your chest. This is one rep, complete 10.

Beginners:

You guys can modify this exercise by bending your knees slightly and touching your heels down during the extensions.

*complete this combo 10 times and then move on to the next exercise

High Knees with Jump Rope – 500 reps (each knee up counts as 1 rep)

Core Twist Push Up – 50 reps

Get into the basic plank position, tuck one knee across and under your body. Do a push up and then return to the plank. Alternate sides after each rep.

Beginners:

You guys should first practice regular push ups which you can also do from your knees to start with. As soon as you are able to do regular push ups from the plank you can look at trying the Twist Core Push Ups next.

*after this exercise complete another 500 reps of High Knees with Jump Rope

Sandbag Swing – 50 reps

Grab the handle of your Sandbag with both hands. Bend your knees slightly and push your hips back keeping your back straight. Swing the Sandbag in between your legs and then push your hips forward with a lot of power to swing the Sandbag up to the level of your shoulders.

Beginners:

Start with a very light Sandbag.

  • AudraFit

    Hi guys,

    At first I wasn’t sure where I was gonna do the seated pullups then I thought of using our bar rack in the garage so I did seated chinups instead. Did high knees in place of the rope.I also used a 37LB barbell for the swing, too. My time 19:41 — Great workout! –

  • Jessica

    Hi Zuzana :)

    What brand of jump rope do you and Freddy use?

    Thanks for your awesome workouts and lovely energies!!
    Jessica

  • Miss Sandra D

    Hi guys… so I did this workout on the 7th (I’m alittle behind) and my time was rather awful, but with that being said I concentrated on my form and I was sweating the whole way through it. Don’t have a dip station so I constructed one from two chairs and a broom stick, and I also used my kettle bell rather than a sandbag for the hip thrusts.

    My time was 43:56, I’ll just have to do better the next time I revisit this routine :)

    Cheers,
    Sandra D

  • Anonymous

    Hey there M, things like this can happen to anyone – just make sure you rest it until it is fully recovered – you don’t want to cause a greater injury by testing it too soon. We will still be here :)

  • http://www.facebook.com/Zuljin74 Gabriele Pinto

    I had to skip today part of the program. I can’t do the jump rope (plantar fasciitis) and I haven’t got the dip station (yet). I did, however the rest of the program.

    … just for the records, I already swam 3Km and did 1 hour weight training this morning. :)

  • Candy

    I did this workout late last night. I’ve been slacking lately…so I have to say that I wanted to kick Zuzana’s butt for giving us this workout on a Monday. I persevered. I had to modify the push ups. I only did 20 with good form and then I had to go to my knees. It took me 40:39 but I did all of it. Yeah me. Great workout.

  • Anonymous

    Hi Heather,

    All of these workouts can be done with just your own bodyweight or by subbing different exercises as needed from the extensive library of workouts offered here on the site. Take the get ups in the most recent challenge – Zuzana does this exercise with a sandbag – no sandbag? use your own bodyweight – the exercise is done in exactly the same way. Yoy could also sub in a free weight of some kind or use a duffle bag or other sandbag alternative. Read the comments – people are still managing to get amazing workouts in and follow these routines by being creative with what they have available at home or by doing slight modifications. As for “only giving” the short edited versions of the workouts – we have explained why this is on several occasions. We update this free site pretty close to 7 days a week and believe me that this requires a consistent amount of “follow through”

  • Sara

    Is there any variation for the dip station? I haven’t gotten one yet and I don’t have chairs.

  • Polina

    Thanks for workout!
    my time is 20:53,
    but I was jumping high knees without a skipping rope)

  • Giacinta

    Extremely challenging!! Your workouts are phenomenal!! WHAT TYPE OF JUMP ROPE DO YOU USE?
    G

  • AudraFit

    Aaw what a bummer, Michelle :( rest it, wrap it, ice it, elevate it and take some ibuprofen til it feels better. Only time will heal it for now.

  • Jo

    19.40 mins :D

  • Sarita

    17 minutes and 56 seconds!! My arms feel like vegan jello!

  • Laurie

    Ok.. did it. DYING. I broke the 50 reps of the 3 exercises into 5 sets of 10 reps. Between each set I would do 100 skips. It was killer. (In the end I finished all the reps but I just couldn’t do 50 or 500 of anything straight through.) THEN I did 30 of the get ups you posted today. After that I was spent and happy.

  • K.O.

    I messed up. I misread the first exercise as one set(which I thought was odd), not 10, so I did 9 more sets and timed myself and got 24 minutes instead of 18.

  • Anonymous

    Hi Every one!

    I did the routine in 24:38.

    I had to do the high knees without the jump rope – I tried the first 50 with it and I was tripping so much it wasn’t even a workout because I had to keep untangling myself. Instead, I did them without rope concentrating on good form, bringing knees all the way up and using a .5 lb weight in my hands mimicked the motion with the rope handles.

    I found the seated pullups to be very difficult as well – toward the end of those and also the twisted pushups I was having to rest every 2-3 reps. Resting for pushups was downward dog – I was determined not to give my shoulders a break :).

    Great workout – thank you so much Zuzana and Freddy :D.

    xox
    PP

  • Ninin

    Hi Zuzana, I am new, I came across your website last night and today I started doing my first workout “The red hot workout” and I underestimated this workout I thought it was going to be like a walk in the park but my arms are killing me I cant lift the gal of water I had to put a straw on it to be able to drink some water. It took me 42 min to finish the hole thing. I am so happy I found this website, I used to had a personal trainer but she disapired with my money in June and since then I got lazy and dismotivated because I am one of those person that like to have somebody screaming at me ” DONT STOP, DO MORE, GO, GO, GO….” HEHEHE!!! and I started on Monday to workout again after almost 6 month I thought it was going to be super easy for me but I feel like I am starting from scratch all over again…Thanks for your website I hope i can get my motivation again and lose this few pounds I gain.

  • Victoria Newton

    I use my yoga mat straps, hanging from my pull up bar. In fact, all of the work outs using the dip station can be done using a pull up bar.

  • Ninin

    Hi Zuzana, I am new, I came across your website last night and today I started doing my first workout “The red hot workout” and I underestimated this workout I thought it was going to be like a walk in the park but my arms are killing me I cant lift the gal of water I had to put a straw on it to be able to drink some water. It took me 42 min to finish the hole thing. I am so happy I found this website, I used to had a personal trainer but she disapired with my money in June and since then I got lazy and dismotivated because I am one of those person that like to have somebody screaming at me ” DONT STOP, DO MORE, GO, GO, GO….” HEHEHE!!! and I started on Monday to workout again after almost 6 month I thought it was going to be super easy for me but I feel like I am starting from scratch all over again…Thanks for your website I hope i can get my motivation again and lose this few pounds I gain.

  • LaurenL

    well, in the past Freddy has been on BUT we have yet to see him do a workout on video! Come on guys! xoxo Lauren

  • Beck

    hey zuzana! i havent written on your new site yet and havent commented in forever since the other sites were malfuncioning. ive been so busy with school and to advanced placement classes but i still do your workouts everyday. i get up at 5 am! wake up quick, warm up, workout, stretch, cool shower, then throw some clothes on eat breakfast and run to the bus. lol mornings are always hectic but i feel so much better when i get a workout in, like a huge weight has been lifted off my shoulders. Ive been working out with bodyrock for almost a year now and it is such a huge improvement for me. one day when i have time i will have to submit some pictures and my story for the bodyrockers section.

    anyway this workout was absolutely amazing. i finished in 27 minutes but i feel like i pushed really hard. The pushups were my favorite exercise because i could definitely feel the burn and pushed really hard through them. i think the chinups took me the longest, it was over 10 minutes when i was finally done w that combo.

    all in all amazingly brutal workout, thank you so much and keep the intensity coming

    -beck:)

  • megan

    This took me 28 minutes….I’m exhausted lol…I don’t have a dip stand either, but I used two chairs and had my 7 year old son and my 13 yr old daughter sit on them while I did the seated pullups..works great!
    (since my son is a lightweight, I also had to stack a couple thick books for him to sit on to hold the chair down lol) Great workout!

  • Tia

    Don’t forget to lead with your chest on those push ups. Important!! When you got tired, your shoulders came toward your ears a bit and your neck dropped a little. Just a reminder since you’re in the public eye!

    OMG, I love your new website!! Your site is the most interesting on the entire internet! Thank you. And the “buy me a cup of coffee” is brilliant! I promise I’ll donate to all your hard work soon! It’s been a tough year.
    Sending you guys love in Prague!

    -Tia Tracy, Boulder, Colorado

  • Lauren

    Sorry for the dumb question… but can someone tell me how to see the breakdown for today’s workout? Thanks!

  • Cindy

    I did this workout today. It took me 27 minutes to do it. Not dip station = Santana Plank. I am glowing 100% with this workout.

    Thank you!

  • Anonymous

    No – not 3 times – we had a bit of a glitch with the schedule – I think it’s fixed now :)

  • Ann

    I just got rid off from cold and did this workout today. I felt so weak ,this cold really took away my strength. I had to stop every 50-60 jumps.A little voice in my head kept saying just stop it, do regular high knees but I told myself I can do this, no matter how long it will takeme, I had to complete it. And I did :) I finished in 35:17 mins. I didn’t modify anything thing. I’m really proud of myself.
    This workout is one of the most brutal workout since I’ve been following you for 8 months but yep I’m now feeling so much better!! Thank you Zuzana & Freddy :)

  • http://www.facebook.com/profile.php?id=1175827320 Tara Cruz

    This took me 22:54. I am bummed that I didn’t post a good time on this. It was an arm killer. I had all the proper form no cheats and I have dip station. I will try to do this one again and beat my personal best which I am sure I can do.

    tara

  • Anonymous

    I did this workout yesterday, and it really kicked my butt!! My time pretty slower than yours, but I’m still happy with the result. I finished it in 28:22. :)

  • Lena

    Wow! This was hard today. I didn’t beat my PB unfortunately. Last time I did this workout (Dec. 10th 2010) it took me 26:20 but I didn’t use my jump rope and only 8kgs for sandbag thrusts. Today it took me 32:52 but I used the jump rope for high knees (I could hardly breathe after them!) and upped to 10kgs for sandbag thrusts. Plus it was super hot and humid here today but it probably was in December too… I was hoping I would improve :( Oh well, I still feel like I worked out REALLY hard. I’ll have to push even harder next time.

    Excited for the workout marathon this week. Good luck to all Bodyrockers!

    Hope you’re not too lonely without Freddy, Zuzana. Thanks for staying with us to Bodyrock :)

  • Vivi

    I did it for the first time today.
     My time was 17.44 min.
    The 500 high knees with jump rope are killer for my shoulders ! I had to stop each 50 rep….what a time lost !!!

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

    UUUUGGGHHH.  I did this one just now.  I was really not happy with my time last time I did this–28:38.  This time I DID have a snafu with my jump rope–it broke after 50 jumps, so I had to repair it with duct tape asap while the timer kept going.  But my time for this today was 31:38, which seems like it’s probably about the same as what it was last time (I think it makes sense that it took 3 min to repair the jump rope).

    I took a time stamp at each exercise and I lost time on the pull ups and knee outs (8min down from 9:49 from last time).  The first set of high knees took me about 10 min (because of the repair), but the second set of high knees took me a super long time, too–7:23.  I almost didn’t believe the timer.  Last time the high knees didn’t take me any longer than about 6 min!  Booooo hooo…

    Well I know I had a good workout.  But seriously–how do you guys get in the 20 min range?  Do you not stop during the high knees?  I had to take a break every 50 or so, and in the second set I tripped a lot.  I thought I had gotten a lot better at jumping rope, but maybe I still need more practice. :(  I feel not very happy with myself, but happy at least that I’m done with my workout for  the day. :)

  • kami haupt

    Took me 27:56!  This workout was just what I needed to combat the Christmas sweets and food excesses lurking around every corner this holiday season!

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

    I beat my last time on this by OVER 10 minutes!!!  The last time I did this I got 31 and something.  Today–20:46!  I feel like a rockstar!  This was one of those ones that I could never understand why it took me so long.  For one, I’ve gotten a lot better at high knees with jumprope.  That used to take me at least 5 minutes.  Also, the first exercise was a LOT faster.  

    Cool!  I like doing this one because I was inspired after doing this workout by the 500 skips, and lots of times I’ll do 500 skips as a warm-up, a cooldown, or just for something extra.  Looks like the practice has paid off!  

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