Dec 20 2010

Major Hot Abs Workout

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

Hi BodyRockers,

We realized after we posted this weeks workout schedule that we are moving into Christmas week, and that we haven’t even started our Christmas shopping. How fast it is suddenly here! Both Freddy and I have a million things to do as I am sure you guys do too, so we have made a slight adjustment to this week’s schedule. We will be doing workout challenges this week – mini exercise sessions that will keep you moving and active, but will allow for everyones holiday plans (including ours). Keep focused on your diet – don’t pig out and jam your face with sweets this week, and don’t miss our challenges and we will pick up with regular workouts right after Christmas. Of course you are welcome to go back and re-visit any of our older routines if you feel like you need a full workout, but for the rest of the week we will be focusing on our challenges. It is still snowing on and off in Prague, and the downtown is looking quite magical. Freddy and I have to go and sneak off to get each other a present – I’m not sure what to get him :) I hope you guys are as excited about the holidays as we are and that you will enjoy taking a bit of a breather for a few days from our super intense workout routines. Don’t think that our daily challenges will be a cake walk tho – we will still come up with a way to make you sweat everyday :)

Enjoy your workout!

Zuzana

Workout Breakdown

Time: 18min.Workout Type: Interval trainingExercises: 5
  • Side to Side Jump with Jump Ropemax. reps
  • Dive Bombers & Sandbag Half Squatsmax. reps
  • Side to Side Jump with Jump Ropemax.reps
  • Airborne Kicksmax.reps
  • GO THROUGH THIS CIRCUIT3 TIMES

Get your gear for this workout here:

Instructions:

This workout is 18 minutes long and you will need your Interval Timer, Sandbag, and Dip Station. Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and that’s your rest. The second interval is 1 minute and 20 seconds long and your goal is to complete maximum reps for each exercise during each one of these intervals.

You will go through the following circuit of exercises 3 times:

1. Side to Side Jump with Jump Rope (feet together) – I found it too confusing when I tried to count reps, so forget about the reps for this exercise and just do your best. If you are a complete beginner at skipping, then focus on the technique and don’t get frustrated. You will get better with a regular practice.

2. Dive Bomber Push Up & Sandbag Half Squat – this exercise is explained on the pictures below. My score is this: round #1 – 7 reps, round #2 – 6 reps, round #3 – 6 reps

3. Another set of skipping Side to Side

4. Airborne Kicks on the Dip Station – This exercise is amazing for building strong abs and it’s a lot of fun. See the video of my workout and the pictures below so that you know the proper form. My score was this: round #1 – 44 reps, round #2 – 38 reps, round #3 – 35 reps

Side to Side with Jump Rope (feet together)

Dive Bomber Push Up & Sandbag Half Squat

1. Start in a plank position with the Sandbag on your left side.

2. Do a Dive Bomber Push Up

3. Jump with your feet forward into a squat

4. Grab the Sandbag and throw it onto your right shoulder (across your body)

5. Get up

6. Extend your left leg in front of you with the heel touching the ground for balance

7. Do a half squat on your right leg

8. Place the Sandbag down on the ground next to your right foot and repeat this sequence alternating sides for each rep.

Airborne Kicks on the Dip Station

1. Grab the handles of the Dip Station and get your feet off of the ground keeping your arms extended and shoulders away from your ears.

2. In the starting position your knees are bend and pointing down towards the ground.

3. Engage your core muscles, bring your knees up and kick one leg forward.

4. Bring the knees down, then up and kick forward with the other leg.

5. Keep going and alternate legs for each rep.

  • Ilovesta Rosa

    side to side jump with jump rope
    160,149,164
    dive bomber body weight half squat
    10,9,8
    side to side jump with jump rope
    129,150,148
    airborne kicks
    48,50,47

  • Cati Gallard

    Hi Zuzana.

    I was a personal trainer. Im saying i was, because, after 5 years of depresion i feel like i have never done exercise. It seems like i start to improve and everyday i have the wish to start again. But, that’s it. For the moment its just a wish…, i guess because im scared of starting and feeling like ufffffff, how hard are the begginings. Please Suzana, i just need you to tell me, how i can simplify the routines you suggest for everyday, in order not to be all sored, the next day. I know myself and i love sport so much, that i will not mesure the intensity and the very first day i will start… will become for the next day the last… i dont not if i explain myself well, but im so scared of this feeling… feeling of falure. Thanks for your hard work, you are such a good model for all of us… an inspiration ¡ Thanks

  • Erica

    Another punisher, thanks Zuzana! Since it got cold here early in NYC, I haven’t been keen on doing my 4 mile runs in 20 degree weather, and I’ve been looking for some new intense workouts ,and these are great! I first saw your videos on you tube when I was out of shape and flabby a couple years ago, and was like “Who is this lady. She’s hot and buff, but what am I watching?” I’m a Character Designer/3D/Visual FX artist, so I spend a lot of time studying human anatomy and movement, which the studying lead to me spending 8-15 hours sitting, and not always being good to my body. So I got to thinking, what better model to have to study than my own body so I started working out about 3 years ago and haven’t stopped since then :)

    Now that I have a solid understaning of fitness and diet, I found your videos again and went “Holy crap, now I get it ,duh!” I have to admit I do get a bit intimidated by how freaking strong you are, though I take it as a positive challenge and in most cases I can do the exersize :)! I’m only a week in, though I have to say,thanks for being such a positive work out buddy :) I have added these as my “punishment days” in my work out week, and I rotate your workouts in with my kettlebells and yoga! Thanks for the wonderful and positive resources! You and Freddy are great!

  • Samantha R

    I loved this workout – so love my sandbag I’m going to go back this week and look for the workouts with the sandbag in :)

    1. Side to Side Jump Rope: 138, 140, 136 (I count in 2′s sounds mad but its easier with the quick pace)
    2. D Bomber & Sandbag 1/2 Squat: 6, 6, 6
    3. Side to Side Jump Rope: 126, 136, 142
    4. Airborne Kicks: 46, 54, 47

    Sx

  • Tia

    Hey Zuzanna,

    I’m reading a book called “Functional Training for Sports” by Michael Boyle right now. There’s a section about abdominal work that I thought you might be interested in. So, most ab work focuses on the rectus abdominis, which causes a protrusion of the musculature.

    Well, the transversus abdominis and the multifidus are potential keys to unlocking the cure for back pain. The transversus abdominis is the first muscle that is recruited when almost any limb movement occurs. More importantly, the transversus abdominis and the internal oblique are the only abdominal muscles that originate on the thoracolumbar fascia (connective tissue of the spine) and therefore serve as a natural “weight belt” to resist flexion of the lumbar spine. The way to develop these muscles is learning to “draw in” the abs.

    In ballet, they teach you to draw in your abdominals, and hold them in throughout the movements. There are several exercises to help this.

    I just wanted you to urge your bodyrockers to “draw in” their bellies during different exercises. It truly is more difficult than it sounds. It’s not just sucking in the stomach or flexing the ab muscles. It’s learning to pull in the abs with muscles that you don’t usually use during a crunch or sit-up. I learned to do it through ballet and would start by flexing my kiegal muscles first, then moving up the abdominal wall. I used to have lower back pain all the time until I learned how to do this. It’s more challenging for me to keep my abs drawn in because I naturally have lordosis (I stick my butt out).

    If you could come up with ways to teach your bodyrockers to draw in their abdominal wall during the exercises, I promise it would benefit them tremendously.

    Anyway, I don’t know if that made sense or if I explained it correctly, but I wanted to help.

    Much love,

    Tia

  • http://www.facebook.com/discolemonade8 Petra Hangartner Alonso

    I just finished these exercises. My score for bomber was 4,3,3, and airborne kicks 20, 17, and 30, i pushed my self the last round. The problem i have with the air kicks is, I don’t have a dip station, so i used two chairs, but my wrist hurt even with cushion. Im sure it is easier on the joints if i invest in a dip station. I’m having difficulty with the bomber one, my shoulders keep popping probably not a good thing, need to master this one a bit better, probably improper form. Jump roping I’m really good at.

  • Jessica

    wow, I felt slow on my dive bombers!!
    4,5,6
    airborne kicks–so hard on my hands and arms!
    37,34,33
    Thanks Bodyrockers:)

  • Atina

    Hello Zuzana!

    I love this workout :)

    I’m wondering if you’re planning to share with us some new diet challenge? I really miss them…

    Stay cool!

  • Theodoraa

    I could not keep count for the last exercise. It was so hard for me, considering I’m a beginner. Also I had to stop quite often in the jump rope portion. For the second exercise my reps were 5, 5 and 6. Brutal, but lovely. Thanks, you guys! Have a good one! :)

  • Natalie

    I tried to count my reps for jumping rope but it was kind of confusing haha but my scores were: side to side jumps-164, 178, 176; dive bombers&half squats-6, 7, 7; side to side jumps-180, 175, 123; airborne kicks-30, 31, 30. Yesterday I had a little “slip” and had cheesecake and chocolate covered pretzels and a candy cane!! It was good while I was eating it, but I felt SO guilty after. My family and I were decorating our tree and I just wasn’t thinking. But everyone slips sometimes, right? haha so I plan on trying my hardest not to do it again.
    -Natalie.

  • SusanO

    Awesome work out. Thank you so much for all of your efforts in putting together this wonderful site. I LOVE it!

  • Anonymous

    Great workout. Thank you for all of the time you put into this site. I love it!!

  • Anni

    I also haven’t got a dip station, but i would like to buy one. there is only one big problem. I am from germany and the shipping costs more than 130 €. is there any possibility to get one like yours in europe?

  • Sommee

    Hi Freddy & Zuzana!

    My husband and I have finally moved into a place with a little more space and just ordered our dip station and pull up bar and we are soooooo excited to get back into the Bodyrock Groove! Keep up the amazing work. There are so many of us that sincerely appreciate all that you both do ;-)
    Much Love to You Both this Holiday Season
    ~SK~

  • http://twitter.com/JudyINS Judith Huberdeau

    This workout was very good!!!! My abs are ripped!!! :)

    Dive & Squat- 5-51/2-5
    Airborne Kick- 41-40-42
    See you in the challenge!!!

    Thanks Judith :)

  • Anne Marie

    I was absolutely dying after this workout!
    Loved it!!!
    Thank you so much both of you!

  • Sarahi-gomez

    Hi Zuzana can you pretty pleeease tell me what shoes you are wearing!
    I been looking for some black and gold shoes forever! I know they are a nike but thats about it.
    Thanks.
    SG.

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    tough workout! im on vacation right now in the mountains, so i had to get creative with the equipment. instead of sandbag i used a luggage bag, instead of dipstation two chairs with towels folded for cushion, and since i had no jump rope, i substituted those intervals with “ups and downs” and mountain climbers. here is my score:

    1) Ups and Downs (10 high knees drop to belly) 11, 10.5, 10
    2) Dive Bomber w/ Half Squat: 6, 6.5, 5.5
    3) Mountain climbers: 146, 126, 124
    4) Airborn kicks: 27, 30, 33

  • Ticotexas/41/69/150

    80,5,74,30
    77,6,74,32
    70,5,67,39

    559 total

  • http://hattorizen.blogspot.com/ Jos

    I’m fairly new to jump rope so I just did regular jump rope for now until I master it completely to move on to the next level :)

    1. Side to side Jump with Jump Rope (feet together) – I did regular jump rope
    118-110-76

    2. Dive Bomber and Sandbag Half Squat (I used my 15lbs backpack)
    4-4-4

    3. Side to side Jump with Jump Rope (feet together)- I did regular jump rope
    112-102-88

    4. Airborne Kicks – I modified this with Reverse Plank & Knee Tucks (http://www.bodyrock.tv/2010/01/04/we-are-back-with-the-500-rep-workout/)
    47-50-40

  • zebie

    quick question for reference (and testimonial I know I can trust!) – which size sandbag do you have and if it’s the “strength” size are you really required to load a min of 35 lbs? The smallest size seems too limited in range, but I was wondering if the next size up gets too “floppy” if no weighted properly. Thanks!

  • Anonymous

    We use the “power” model. I think that you could put a 5lb bag of rice inside and then fill the rest of the bag with a bed sheet so that the bag is nice and full – these things are very versatile.

  • ~Haley

    Bodyrocker moms! Do any of you have issues with the jump roping? I had a baby a year and a half ago, and my bladder is just not handling the jumping well. Any thoughts, tips, smart remarks? :) I’m so bummed and embarrassed.

  • Jason

    Hi, Cati. I am so sorry to hear about your depression. Because I have struggled with depression most of my life (I am 40 now) and because I have a child and relatives who also struggle with depression, I felt it might help you to hear from me.

    I would suggest that you be very loving and gentle with yourself. I know it can hurt to remember how things USED to be. When that happens, it is probably just your ego getting in your way. Sometimes it helps to allow yourself to be humble and to just accept yourself as you are–so you are not as fit as you used to be. That’s OK. You do not need to be perfect. You are human, and that makes you special no matter what. Try not to judge yourself too harshly. Treat yourself as you would treat a very good friend.

    Just try to enjoy the process of exercising; enjoy the fact that you are taking time to care for yourself. Do not worry about where you are going or how long it might take to get there. Just try to enjoy the journey. Also, Zuzana usually discusses exercise modifications for beginners at the end of the exercise demonstration videos.

    Cati, I hope this helps. I know that I am probably writing too much, but I really just wanted you to know that you are not alone. I hope you have a wonderful Christmas (or whatever holiday you celebrate) and a very happy New Year.

    Jason
    San Diego, California

  • izzy

    This workout kicked by butt. I live in the dark, cold northeast and had to do all my jumping outside because my ceilings aren’t high enough. It was 23 degrees (F) while I did this on my snowy/icy patio and I was running like a mad woman up my back steps and through the house to get to the other parts. In other words, not rest time. I’m whooped. Thanks to you and Freddy for designing these. You make these awful winters a little easier to survive.

  • Gogo

    The great thing about these workouts is that they can easily be modified so you can still get in a workout while spending the holidays with the inlaws…I’ll just be up in my room for a few minutes! Thanks guys, this is such an awesome way to stay fit hot and healthy during this crazy time…have a great holiday :)

  • Ru

    Red is definitely your color! You should wear it more often ; )

  • thisdamngirl

    Go and brush your teeth anytime you get a craving.Keeps your teeth looking great and kills those cravings stat!:)

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    125 118 102
    8 7 7
    111 106 105
    27 24 25
    Awesome workout, I did this a few days ago just now posting my score. I hope you guys had a great Christmas!!!

  • Ann

    This one is toughbut also fun. IThe Airborne Kick reallys kick my abs. I think I’m getting better at jumping rope.Practice makes perfect, just like you said :)
    Dive Bombers+Half squat with sandbag(22 lbs) 6,5,5
    Airborne Kick 32,30,27

    I’m speeding up for year 2011 now! Thank you for great workout Z&F

  • Anonymous

    This workout was AMAZING!! I really loved the Airborne Kicks, which I did from my pull up bar. :)
    This was my score:
    Side to Side Skipping: 119-101-114
    Dive Bombers & Half Squat (without any additional weight: 5-5-5 1/2
    Side to Side Skipping: 116-115-115
    Airborne Kicks: 26-21-25

    Counting for the skipping is tricky, but this is what I do. Every time I jumped to the right side I counted one even number, so whenever I jumped to the right side it was 2-4-6-8…etc, and it was easier for me not to get confused this way. This way I’m counting the high knees, jogging, scissors..
    Hope this helps! :)

  • Annie_B

    Hi guys !! So, today instead of Burpee Fusion, I redid this one. Dripping sweat and yeah I beat my old record!! Last time on Dec 27, I remember that the side to side jump rope was soo hard! Couldn’t keep it up for the whole 1:20 mins. Today,though, I didn’t even stop :) Here is how I did ;
    Side to side jump rope : 165/171/168 …from… 120/136/122
    Dive bombers & Sandbag half squats(25LBS.) : 6/6/6 …from…6/5/5(20LBS.)
    Side to side jump rope : 163/148/156 …from…. 96/110/120
    Airbone Kick : 45/38/37 …from… 32/30/27

    I’m so happy with my progress on jumpe rope and airbone kick :) See you tomorrow with Burpee Fusion!

  • Anonymous

    Hi guys!
    I did this one today. 1min20 sec of max intensity is pretty intense but it goes pretty fast in the end.
    I modified the 2nd exercise as my legs were really sore this morning so instead of the dive bomber and half squats, I did burpees with dive bombers (vs. regular PU) and jump up,
    I beat my PB for the jump rope, had the same score for the kicks and could not compare the 2nd exercise as I modified it from last time.
    Here is my score:
    side to side jump rope: 140/132/152
    burpee/dive bomber/jump up: 9/9/10
    side to side jump rope: 134/114/140
    kicks: 28/28/38

    I like doing jump rope and focusing a bit more on abs and cardio when I feel sore so it was perfect!

  • Zoe Quixote

    whew!
    thanks!
    need help with these dive bombers, in a big way, but…
    jump:175, 163, 160
    dbs/ sandbag:3 1/2, 4, 4
    jump:170, 150, 160
    airborne kicks:28, 32, 32

  • Vivi

    I did it today, an side to side jump with jump rope are killers !!!!!!!!
    I never can do 1.20 min without stop ! In more I had a stitch in the side !! OMG amazing exercise !!

    My score is :
    DIve bombers & sandbag half squat : 6.7.7
    Airborn kicks : 45.45.47 (I feel more my abs than with knee raises)
    I have no dip station I made with 2 back’s chairs, but it’s painful in hands with this kind of grip…:(

    Very good workout ! Before this one I made “Fat burning Poker face workout”

  • Anonymous

    This was my second morning workout for today. :) 

    Here is my score:
    side to side jump rope: 80-86-75 
    burpee/dive bomber/jump up: 4½-6-6 
    side to side jump rope: 82-86-89 
    kicks: 44-37-39 

  • Anonymous

    These side to side jump with rope are real killers!!!!!! :D 

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

    second time i do this workout! i loved it! my reps were much more higher!! i did it in january 11′.
    oh and i did 1 extra round, 16 rounds 80/10

    my quads were super sore so i changed the 1 leg squat for dive bomber + crawl into crab position (like the breakdance push up) and do a sexy monkey dance from this workout http://www.bodyrock.tv/2009/12/01/crazy-monkey-workout/ so it was 1 dive bomber, move into crab position and do a sexy monkey dance.

    side to side jump rope: 150-153-156-143
    Dive bomber + sexy monkey dance: 8-8-7-7
    side to side jump rope: 150-148-139-137
    Airborne kicks: 45-40-36-37 

    at the end i was covered of sweat!

    :D shoulders burned after a while on the jump ropes!! loved it

    burpee for erin!

  • Anonymous

    hey!

    just finished this one – arg it was hard, I haven’t been skipping much lately (didn’t use weight)

    side to side rope – 114, 114, 109
    dive bomber/1/2 pistol – 4.5, 4, 4.5
    side to side skip – 74(had to sweep floor! lol ), 95, 119
    airborn kicks – 30, 24, 25

    burpee for erin & anyone else needing good vibes!

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