Hot Warrior Workout

Dec 8 2010

Hot Warrior Workout

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

Hi BodyRockers,

This is you second workout of this week, and we are introducing 4 completely new exercises that we have never done in our workouts before: The Lunge Forward and Back Sandbag Lift, The Core Splits, The Dynamo Pushup and the Sleeping Crab. These exercises are tough, and will give your whole body a great workout. This week we are keeping the focus on maximum calorie and fat burn, so remember to bite the bullet and put everything that you have into each rep. You will know inside if you are hitting it at your max potential, so don’t back down and keep the pace.

I want to share “The BodyRockers Creed” – it was submitted by BodyRocker Jordan, and it is a take off of the MarineCorps Creed. I think it is a perfect fit for us BodyRockers – what do you think.

This is my body. There are many like it, but this one is mine. My body is my best friend. It is my life. I must master it as I must master my life. My body, without me, is useless. Without my body, I am useless. I must move my body true. I must run faster and be stronger than my enemy that is trying to overcome me. I must conquer it before it conquers me. I will… My body and myself know that what counts in this life is not the size of our clothes, the shape of our figure, nor societies standard of beauty. We know that it is the experiences that count. We will live… My body is living, as a part of me, and through it I experience life. Thus, I will learn it as a friend. I will learn its weaknesses, its strengths, its parts, its movements, and its possibilities. I will ever guard it against the ravages of judgment and damage as I will ever guard my soul and my heart against damage. I will keep my body clean and ready. I will accept it as it is and as a part of me. I will… Before the world, I swear this creed. My body and I are the defenders of my life. We are the masters of our obstacles. We are the saviors of my life. So be it, until victory is mine and there are no regrets, but a life well lived!

Workout Breakdown

Time: 18min.Workout Type: Interval trainingExercises: 6

Lunge Forward/Back & Sandbag Lift (left leg)max. reps
Lunge Forward/Back & Sandbag Lift (right leg)max.reps
Core Splitsmax. reps
Dynamo Push Upmax. reps
Sleeping Crab (left leg)max. reps
Sleeping Crab (right leg)max. reps

Get your gear for this workout here:

Instructions:

Set your interval timer for 18 rounds and two intervals of 10 seconds and 50 seconds. You will go through the circuit of the 4 exercises three times during the 18 minutes and your goal is to complete as many reps for each exercise as possible. You have only 50 seconds for each exercise so push at your max. effort. The 10 seconds in between is just enough time to write down your reps. It’s important to keep track of your score so that you can come back to this workout in the near future and see for yourself that your workout performance has improved. If you try to beat your old personal bests and create new records, you will push yourself harder which will help you to avoid plateau.

In this workout I am using my Dip Station, Interval Timer, and Sandbag. I had only 8kg of rice in my Sandbag for this workout.

Click the ling below for the explanation of this exercise:

Forward/Backward Lunge & Sandbag Lift

my score:

Left leg: 16 reps, 14 reps, 12 reps

Right leg: 16 reps, 16 reps, 12 reps

*each lunge counts as 1 rep

Click the ling below for the explanation of this exercise:

Core Split

my score:

23 reps, 20 reps, 19 reps

Click the ling below for the explanation of this exercise:

Dynamo Push Up

my score:

16 reps, 13 reps, 14 reps

Click the ling below for the explanation of this exercise:

Sleeping Crab

my score:

Left leg: 13 reps, 13 reps, 13 reps

Right leg: 14 reps, 11 reps, 12 reps

Around The Web

Forward/Backward Lunge & Sandbag Lift Exercise Challenge – Mountain Climbers 500 reps

http://www.facebook.com/profile.php?id=2808189 Bree Plasters

This brought me to tears, and rings so true. Thank you for posting this as an ever-present reminder of why we are all doing this. :)
Anonymous

zuzana, i have tried to write you so many times… maybe this time will work. i am not very good at computer stuff..anyhow i really appreciate your site. its amazing and i love your workouts. they are creative and helpful and hard and challenging. it feels good to work out real hard. what do you recommend for a first timer? i find that i can’t workout as hard and as long as you do yet…(i’ve only been doing this for a week), and the very first time i did your workout i was sore everywhere for at least 4 days. but i love it and i love the challenge. when and how did you come about doing all this? it would be really cool to hear a testimony of how this alll came about. anyways, thankyou for all that you do. i made a quiche that i am going to go and eat…except, i made the crust with black bean flour, insted of regular flour. as well, my goal is to follow the 5 week challenge and stay away from sugar as much as i can resist it. thankyou also for sharing your pictures of prague…its cool to see. if i knew how to do all that and post it and send pictures of calgarys christmas, i certainly would. anyhow, your website rocks, you rock, and i am so glad to have discovered this site. thankyou ….sincerely-Tracy
Candice4450

As a former Marine (although I will always be a Marine, I know) this creed is close to my heart. I usually get defensive about people borrowing things like that since they tend to screw them up, but this creed will now be just as near and dear to me as the original. With your workouts and my new found motivation, I will survive my usual winter slump and emerge in the spring as the most beautiful, sexy me I have ever been! Thanks for keeping me motivated… this is exactly what I needed!
- Anonymous
  
  That means a lot thanks!
- Mimakoky
  
  Would that be Candice from VA? :-)
http://www.facebook.com/profile.php?id=1175827320 Tara Cruz

Guess what I am getting for x-mas?!! A DIP STATION!!! WAHOO!! Only bad part is having to wait until after x-mas to actually use it. I am so excited to finally be able to use an ergonomically correct tool instead of the bush league methods I use today! :p
Mimakoky

I LOVE THIS CREED AND I ACCEPT IT FOR MINE. THANKS JORDAN FOR SHARING THIS WITH US!
Anonymous

Hey Zu, do you ever take a day of rest, at the end of the week? Or do you work out everyday?
Steph Sizzle

I like the part “keep your body clean and ready”. There are many negative indulgences that destroy the body quickly or slowly. Nothing beats the feeling of having a strong body and mental clarity.
Lisa

LOVE the “bodyrockers creed”
Lisa

Sorry for the second post, but I will make several copies to place in varios places in my home.
Thanks Z & F
http://hattorizen.blogspot.com/ Jos

Zuzie, could you recommend substitution for Core Splits for us who doesn’t have a dip station? We feel kinda a bit left off :( In the past, you used to give alternatives. Thanks
- Emily
  
  Hi I posted on the core splits explanation as well but thought I would let you know what I did. I used the corner of the foot board of my bed and a table that is the same height on the other side and it worked pretty well. I also tried using my pull up bar in the door way pulling my legs up to my chest not as close to the same thing as it was using the bed and table but I just got creative and used what I had to work with. Hope this helps you to come up with some creative alternatives:)
Yashizzle

Insane exercises! Cant wait to do it tomorrow!! :)
Jorlen de Freitas

Buenisimo!!!!, siento como si por mis poros saliera candela, jajaja 7-9-10, 8-10-10, 20-16-16, 10-10-9, 9-10-9, 9-9-9. en la segunda vuelta senti mas energia, es algo extrano jejeje. Me encanto!!.
http://www.facebook.com/people/Juliana-Gagliani/100000105310214 Juliana Gagliani

How was your scores, Zu?
http://www.facebook.com/people/Juliana-Gagliani/100000105310214 Juliana Gagliani

How was your scores, Zu?
Anonymous

Hi Zuzana,

I have a question for you, do you recommend doing workouts/challenges even when you have very bad sore muscles from previous workout?
Because often my soreness is so bad in the legs that I have trouble walking normally haha :D (no joke though) So i was wondering if it’s better to wait a few days until it’s gone or do you still try to workout?
- Anonymous
  
  You should do the challenges because they will make your muscles warm and break up some of the lactic acid built up in your muscles which is making you sore. After the challenges you should make sure you do a good 10 min of stretching – really focusing on the areas which are bothering you most – not super pleasant but will loosen those tight spots up some :).
Bianka_becker

hi!

first: you two are great! really! it’s fantastic to see how you enjoy the workouts and enjoy sharing them with all of us!

i am having major problems getting my workouts done on a regular basis…the biggest issue? my four month old baby boy! it’s quite overwhelming sometimes although the best thing that has ever happened to me but still, i am tired a lot and sometimes i just cant put him down and workout because he just needs attention…pluzs when he does sleep i often opt for getting things done here at home like cooking, washing etc….

can you maybe give me some advice as to how to motivate myself a little better? my boyfriend is trying the varrot trick by offering to get me new workout shoes if i do my workouts every second day, but sometimes it just isn’t doable….

i want to get fit and feel good and happy with my body again and especially be fit for our wedding next year in august!

thanks for your help guys! you all rock!!!
http://hattorizen.blogspot.com/ Jos

my kitchen is not big enough to do workout nor I have anything to hang on from. so I just did a combo of leg raise, star crunch and butt lift.
Dh2angel

Hello. I found your site last night and couldn’t wait for this morning to get up and do my first workout. I tried this workout this morning. I don’t have an interval timer so I just did a set number of reps and don’t have a dip station so modified another ab exercise. But I got a great workout in. I’m so excited with the variety and style of your workouts and can’t wait to do more. After I complete 50 workouts/challenges, my husband says I can get the interval timer and dip station. I’ve been looking for some exercise motivation and this is the most inspiring site I have found in a long time. Looking forward to more challenges.
The Little Pea

Hi Zuzana and Freddy:

I was wondering what size sandbag Zuzi uses. I am looking to purchase one, but I don’t know which weight would be appropriate. Right now, I can squat 10-12 reps with 40-45 lbs, which is the maximum weight of the smallest bag. I am concerned, however, that the 35-pound minimum of the next size would be too much for arm lifts. I thought that knowing what size Zuzi uses might help me better gage my workout needs.
- Anonymous
  
  We use the 35lb bag – but we adjust the weight by adding 1kg bags of rice in and out as needed :)
http://www.facebook.com/steeonii Steony Borromeo

1. Forward/Backward Lunge (Lft) – 14, 17, 20
2. Forward/Backward Lunge (Rt) – 18, 17, 19
Done with 16lbs
3. Core Splits – 18, 21, 15
On my back because I don’t have a dipstation..
4. Dynamo Pushup – 14, 12, 16
5. Sleeping Crab (Lft) – 11, 12, 15
6. Sleeping Crab (Rt) – 12, 13, 14
Hemi64

I’m a bit behind ,today is saturday 10th. it’s a nice day in florida so i’m doing my workout outside.
Lunge -subbed Kettlebell but last round was BW only
R-21-12-14
L-19-10-12
Core split
16-15-15 used back of chairs
dynamo push up
8-12-9 first set dynamo last 2 regular my wrists hurt lately
sleeping crab 2 hands on ground
R-12-11-10
L-10-10-10
added todays exercise challenge
side plank lift -on forearm
200 -7:06
MoMo

I used 2 chairs! :)
Jenn

I forgot to count my reps this time. Anyway, the core splits were so tiring for my arms (and my hands were hurting from hanging from my door for the L-sit in the workout I did previously). I used a stool and the side of my daughter’s high chair in place of the dip station for the core splits. I enjoyed it and I’m looking forward to sore arms tomorrow!
http://twitter.com/sheabath1 Diana Cyrill

I am finally able to post my results and actually keep up :)
Lunges Left 17,17,17
Lunges Right 14,14,16 1/2

Core Splits 26,27,27

Dynamo Push Ups 19,21,21

Sleeping Crab Left Leg 14,12,11
Sleeping Crab Right Leg 13,12,12
http://boulderteenmentoring.com/blog Henry

Ok I’m behind the times, but I just did this workout minus the core splits because I don’t have a dip stand. My weakest exercise was the dynamo push-up. That may be because I did a bunch of push-ups yesterday.

Anyway here are my results:
Forward Lunge (messed this up, I didn’t include the backwards lunge, whoops!) I used a 12 kg kettle bell
left leg: 13,15,14
right leg: 13,11,14

Dynamo push-up
7 (4 from knees), 4 (13 from knees), 3 (20 from knees)

sleeping crab
Left 9,10,9
right, 9, 11, 10

Cheers. That was great.

Henry
Catsnp

Good morning BodyRockers from S. Korea. I did this absolutely fabulous workout this morning. Here are my scores.
1. (L) 15,19,20
2. (R) 17,17,20
3. 10,11,12
4. 7,16,20
5. (L) 9,10,9
6. (R) 9,10,10
This really was an intense workout and I LOVED IT. Please keep coming up with more. Thank you and have a blessed day.
Anonymous

I forgot how much I like the BodyRocker Creed. This is my body.. I so agree if my body is going to take care of me I need to take care of it and I really love my fit running Bodyrocker body :)
Mary Lou

Hi guys! I’ve been running around crazy lately and haven’t posted my scores, but I’m right there with ya! It’s been a killer couple of weeks. Zuzana, you’re entering the home stretch, Freddy will be home before you know it!

My scores were almost identical to the last time I did this back on 2/18. I started with 20lbs and dropped it down to 15 again to maintain form. I can tell I’m getting stronger though because I can FEEL those core muscles engage now and can even see them trying to bust out from underneath all the ‘baby’ issues. Clothes are getting looser too even though the scale has not gone up much.

Lunge fwd/back Left 12, 10, 13
Lunge fwd/back Right 11, 14,15
Core Splits 22, 22, 22
Dynamo push ups 9, 9, 9
Sleeping crab left 10, 10, 11
sleeping crab right 11, 11, 11

Zuzana I hope you go over The Zig Zag method when you do the muscle gain diet challenge. I am one of those ‘skinny-fat’ people and need to put on muscle mass while losing the extra fat and ‘baby’ issues at the same time. I know it’s only been 4 months for me and I need to learn to be more patient, right?
http://kenjibankhead.posterous.com/ ashtromanius

I don’t have a dip station, so I had to use the backs of my kitchen chairs for this and it hurts my hands :( Grinned and bore it though!

lunge L- 14,10,8
lunge R-12,10,9
core split- 11,8,10
pushup- 10,9,9
crab L- 9,9,9
crab R- 9,8,12

It feels so good to stretch after :) Have a wonderful day everyBodyRocker!
Anonymous

Hi there,

i just finished this…so last time I used 6kg sandbag for lounges, and today I have 11kg in it..so that is good,also I did all the push ups without modification…so one more point for me..from me..hahaha

scores:

1. f/b lounge left…..16,12,15 (old 18,16,11)
2…….right……. 13,9,13 (18,15,12)
3. core splits…. 15,16,18 (15,14,12)
4. dynamo push ups 10,9,11 (9,8,6)
5.sleeping crab left 13,12,12 (12,13,12)
6…..right….. 14,13,13 ( 12,12,10)

and one more thing, I had problems with my balance during the whole workout…???..I guess it is just one of those days…but I pushed myself and I consider this an improvement..

kisses to you all
http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

I’m the hottest warrior of ALL!
AAARRRGHHH!!!!
Not that my scores are so good, but because after the workout I did SUCH and intense skipping that my rope SNAPPED in the 14th minute. …I knew I shouldn’t have settled for the cheapest rope :-/. Next one will be quality.
Now! Scores:
Lunge FwBw L: 16, 14, 25
Lunge FwBw R: 15, 16, 14
Core Splits: 22, 20, 21
Dynamo Death: 12, 11, 12
Sleeping crab L: 10, 11, 12
Sleeping crab R: 11, 11, 12
Dheana

Am I the only one who feels a bit coordination challenged on the sleeping crab? looks more like convulsing crab, but i guess it will get better with strength! lol

Still, happy with my improvements since last time:
Lungelift combo (l) 21-18-14 (prev 16-13-11)
Lunge/lift combo (r) 20-18-15 (prev 15-15-15)
Core Splits 21-14-15 (prev 15-8-10) …it was my arms that gave out
Dynamo Push up 11.5-8-10 (prev 9-8-7) …had to drop to knees for last 5 reps
Spastic Crab (l) 12-11-12
Spastic Crab (r) 13-11.5-12 (prev 10-10-8)

Happy rockin’ folks!
Anonymous

I did this one today for the 3rd time – it is a real killer for the arms!
My score:
lunge & press up (20 lb kettlebell) – R: 18/16/16 / L: 18/16/16
side hanging leg raise (instead of core split): 18/20/20
dynamo PU: 15/15/15
sleeping crab – R: 16/16/16 / L: 16/16/16

I love this one – I will target my legs tomorrow!!!
http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

gd morning! I did my Best Cardio wkout this mornng along w/this wkout. I kind of screwed some of the exercises? but here are my scores: i used wts, 8lb on each hand:

front&bk lunges: 7,8,5,5,6

Core splits on floor:32,31,27

Dynamo push ups:5,?,5

Sleeping crab: 11,14,12,11,12,13 ( mistake I did was not lying down after each rep. I stayed on my arms! that’s why my #’s are high and my arms are falling off right now!!! jajajajaja

God Bless you all!

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

My Score:
18 X 10/50
LUNGE FORWARD/BACK & SANDBAG LIFT (LEFT LEG): 19, 14, 16, ?
LUNGE FORWARD/BACK & SANDBAG LIFT (RIGHT LEG): 16, 18, 14
CORE SPLITS (BTW REACH) : 46, 26, 36, 43
SLEEPING CRAB (LEFT LEG): 20, 17, 18, 16
SLEEPING CRAB (RIGHT LEG): 16, 16, 15

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