Dec 22 2010

Exercise Challenge – Cardio and Core

Hi BodyRockers,

I hope that you are having a great day. I can’t believe that Christmas will be here on Friday already. We have slightly different traditions here in the Czech Republic than what Freddy is used to in Canada. We don’t have Santa Claus, but we have Jezisek and he comes on the 24th of December right after dinner and leaves presents under the tree. As soon as Jezisek lets us know with a ring of a bell that the presents are there, we gather around the tree and open our presents. The traditional Christmas meal in Carp – which families tend to keep alive in their bath tubs for the whole day before the meal is prepared. I was very happy to switch to Turkey, mashed potatoes and stuffing once I had my first Christmas meal in Canada :) Freddy’s traditions are right out of the American Christmas movies, and I have to admit that they appeal to me more than the ones that I grew up with. However, I still have some traditions here in Czech that I would like to share with you guys over the holidays :)

I hope that you guys are keeping up with the schedule! Enjoy the challenge!

Best,
Zuzana

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 3
  • Scissors with Jump Rope75 reps
  • Knee Raises 25 reps
  • Repeat these two exercises back to back10 times

Get your gear for this workout here:

Instructions:

Get your Dip station, skipping rope and exercise log ready. Set your timer as a stop watch. You will be doing 75 Scissors (each jump counts as 1 rep) and 25 Knee Raises back to back. Your goal is to repeat this circuit 10 times as fast as you can. My time for today’s challenge is 19 minutes and 49 seconds. Freddy managed to beat me today and he finished it in 18 minutes and 33 seconds. Do this challenge at home and let us know your score in the comments below.

Scissors with Jump Rope – 75 reps

If you didn’t get your Jump Rope yet, you can still do this exercise without it.

Knee Raises

The Dip station is amazing equipment for this exercise, but you can also do knee raises off of a pull up bar. If you don’t have Dip Station or Pull Up bar, then do leg lifts on your exercise mat.

comments


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  • Kay

    20:00

  • kami haupt

    24:37!  I really tried to beat your scores, but this workout was more mentally challenging than I thought, and Brutus rode on my shoulders for every set of knee raises.  I didn’t give in to him, though! 

  • http://www.facebook.com/people/Aiymie-Black/100000575033017 Aiymie Black

    beginner’s time!! 32 minutes 11 seconds.

  • http://www.flickr.com/photos/marionlakine/ Marion

    20:44 of pure sweat ^^
    Wrists hurt a lot with 250 knee raises ! (I thought switching towards the pull bar but as my Dip Station is brand new I really tried to go on … and now my arms are shaking :op)

    Thanks for this great workout, as always <3

    Keep the sweat ! And Smile ;)

  • http://www.flickr.com/photos/marionlakine/ Marion

    I also started with the absolute beginners workout during 3 to 4 weeks, introducing regular workouts gradually, using the beginners variations as well
    After a 2 months break I’m back again, using easier variations (for push ups +++) but bodyrocking, and that’s the most important ;)

    Keep the sweat ;)

  • Laura

    I did leg lifts because I don’t have a dip station. After the third round, I couldn’t do 25 leg lifts anymore, so I did 10 instead. … followed by 10 pushups on my knees. Haha, yes, I know, not very good, but I’m a complete beginner so yeah … Anyways, I completed this version of Zuzana’s workout in 21 minutes. I hope I can beat my own score next time. I definitely love these short and intense workouts! Thank you Zuzana and Freddy for being such an inspiration and helping me with my fitness journey!

  • rico14389

    first you look great i love challenges and you workout are good job !!

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  • Giovanni_luciani

    wich is yuor natural hair color?
    …good exercices..but when u put the video in the page..its easier do it with u….the view is so nice that u dont feel “pain”……

  • Jenniferclark3

    I finished in 23 minutes…Yuck. First time to work out in awhile, but had to do my jump rope outside, so I wouldn’t wake up my sleeping toddler, then I was alternating the leg raises between my pull-up bar and two chairs inside and out. Overall good start to my week. Thanks for sharing!

  • Anonymous

    omg, i just cant do that scissors jump with jump rope…. i was already tired only of trying scissors jump :))) so i did jump rope jacks instead of scissors jump and leg lifts. my time – 15:26.

    Z & F, hope you have a new challenge or workout for us we all need smth bruatl after the xmass :)

  • Amanda Haskin

    Hello!! My time for this challenge was 22:23. Absolutely awesome, as always!! Thank you!

  • http://delightfultastebuds.wordpress.com Jos

    Forgot to mention, I did leg lifts on my exercise mat as I don’t have a dip station to do knee raises :)

  • http://delightfultastebuds.wordpress.com Jos

    Thanks for sharing your Christmas tradition. It’s always fascinating how different country/culture celebrate Christmas.

    Anyway, I did this this morning and my time was 34:09. Sorry I’m still quite new in Jumping rope..but at least I could do scissors Jump rope :D

    Merry Christmas Z and F!

  • Cindy

    22 minutes. I did leg raises on the floor. I want to wish you a Healthy and a Happy Holiday! I am very grateful to Zuzana and Freddy because your workouts have helped me to transform my body and my health.

    Blessings!

  • Cindy

    22 minutes. I did leg raises on the floor. I want to wish you a Healthy and a Happy Holiday! I am very grateful to Zuzana and Freddy because your workouts have helped me to transform my body and my health.

    Blessings!

  • Emily

    19min and 53sec!! wow! that felt great!!! Thanks guys!!

  • Emily

    19min and 53sec!! wow! that felt great!!! Thanks guys!!

  • Jonbradyblue

    can someone send me the link to this video?

  • Jonbradyblue

    can someone send me the link to this video?

  • Anonymous

    Hi Dee – we have a full stretching / warm up on the site that you can follow :)

    • http://www.facebook.com/katierita Katie-Kate Rita

      Hello! I did this challenge today bc yesterday I was sore sore from the previous challenge + I did a ton of swimming this week. Anyway, I feel like I kicked its ass bc last challenge I had to rest between EVERY round and this one I ran the clock! My time was 27:45. I was inspired bc my husband bought me a pair of PINK! Lebert Equalizers which made my workout amazingly easier and more effective than the chairs I was using! HAPPY HOLIDAYS! ROAR!

    • http://www.facebook.com/katierita Katie-Kate Rita

      Hello! I did this challenge today bc yesterday I was sore sore from the previous challenge + I did a ton of swimming this week. Anyway, I feel like I kicked its ass bc last challenge I had to rest between EVERY round and this one I ran the clock! My time was 27:45. I was inspired bc my husband bought me a pair of PINK! Lebert Equalizers which made my workout amazingly easier and more effective than the chairs I was using! HAPPY HOLIDAYS! ROAR!

  • http://twitter.com/cschuurr Chelsea Schuur

    20min and 11sec
    I couldn’t figure out how to scissors jump with the jump rope so I just did it the normal way. I kept getting slapped by the rope and falling all over the place :( I even watched a tutorial video on it! I’m still a beginner at jump rope haha!

    • Suzan

      Same here! No idea how to do the exercise with the jump rope.. so I had to do without!

    • Suzan

      Same here! No idea how to do the exercise with the jump rope.. so I had to do without!

  • Julie

    30,26

  • Ticotexas/41/69/150

    24:40

  • evo

    i did this workout today and added the 200 side plank lifts afterwards. feeling great now! thank you so much ! merry christmas from hamburg/germany!

  • Tpeckham

    This was so great…the knee raises were harder then I thought…Since hubby and I were doing it together we alternated between our chin up bar and dip station (we have the Lebert Equalizer) I did it in 24.47 and the hubby did it in 32.26…it was a tough one…can’t wait for the next!!

    Tricia & Kyle

  • Natalie

    Those knee raises were tough! They slowed me down SO much, but I could really feel it in my abs. I love doing core exercises! My time was 22 minutes and 14 seconds.

  • Seabay10

    those knee raises were killer after the 6th round!!! Great workout. Thanks guys!

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

    17 mins 23 seconds. I didnt use a rope I always end of whipping myself in the face or ankles.

  • http://pulse.yahoo.com/_LGZWAHDKI4QT6N4ZZI6TCTOJPA Gwen

    hi zuzana! , I am a beginner, I do exercises to tone my body but it becomes very difficult to do some exercises which is better to start? and for how long ? thank you! nice channel.!!.

    i have 113 pounds, 5’5.. latin woman 27 years..

  • leannahope

    my time for this challenge was 18:45 seconds, and I am quite shocked that I finished it so quickly. Perhaps because I used a pull up bar instead of a dip station? anyway, great challenge, guys!

  • Samantha R

    My hands are sore today from doing dip station stuff – probably because I’m not using a proper dip station, i.e. circular tubing to grip hold of. Is anyone else having this problem? My time today was 17:20 for the cardio and core. Sx

  • Bruno

    I live in the US and my family has Czech ancestry. We always opened presents after dinner on x-mas eve as well. I never knew why and it never made sense to me until now. Thanks for clearing that up. Pretty cool.

  • Miss Sandra D

    Finished this one in 36:26… Never underestimate the difficulty of these challenges, you will be very surprised when they kick your butt.

    Merry Christmas Zuzana and Freddy and all the BodyRockers out there :)

  • Monika ;]

    22:57 ;]

  • http://www.facebook.com/people/Victor-Manuel-Garcia-Cardenas/100000783007672 Víctor Manuel García Cárdenas

    I’m sorry but I didn’t liked it. My room is too small to do jump rope, and if I need two chairs to do knee raises (because I dont have a dip station) I can’t do anything. I’d like to do jump rope on weekends or at least, not to use dip station+ jump rope. It is my request, You can do what you want. Anywhere thank a lot for another workout day.

    I did 23 minutes but I only could do 5 times the circuit.

    Have a nice days!

    • Anna

      I have no room for jump rope either, so I just jump without the rope. Pretty much has the same effect.

  • Bill

    Caption contest: what is Charlie thinking in the last frame?

  • zsuzsuka

    Dear Zuzana & Freddy,

    I love your site. :)
    This way the very first exercise that i did with you. I don’t have a jump rope yet, so i jumped without it, and i don’t have a dip station neither, so i pulld my legs on my exercise mat. I don’t know it was orderly or not, but i hope so. I complited it in 16:05.
    I will be training with you, i love your workouts. I wanna follow your diet too, to be healthy and get a lean body.

    Best wishes,

    Zsuzsanna from Hungary :)