Dec 26 2010

Step Up to Today’s Exercise Challenge

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

Hi BodyRockers,

I hope everyone had a wonderful Christmas, and that you guys enjoyed the little break that we took on the 24th and the 25th. Our plan is to hit it really hard this week from Monday to Friday so that we launch into the New Year with momentum while most people are still scratching their arse and talking about their “resolutions” and or getting a gym membership or buying yet another DVD program. There is a lot of “talk” this time of year, but as BodyRockers we are living it. This is not a journey to get into shape, or even to look your best this summer on the beach – although both of these things will happen if you are a BodyRocker. This is training for life – it’s what sets us apart from the new years resolution crowd – we are a team and a community of people who are dedicated to our health and fitness. I’m really looking forward to 2011 and I hope you guys are too. It’s time to kick it up a notch :)

Best,
Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 1
  • Side Step Up300 reps on each leg

Get your gear for this workout here:

Instructions:

Set your timer as a stop watch and get your chair and exercise log ready. Your goal is to complete 150 reps of Side Step Up on each leg. It is up to you how you approach this challenge – you can do 20 reps on each leg at a time, or you can do 50 reps in a row – it’s your choice. Typically if you are a beginner you might want to do only 10 reps on each leg at a time. It took me 9 minutes and 54 seconds the last time I did this challenge so my goal is to beat my old personal record. If you are doing this challenge for the first time, then don’t forget to write down your score into your exercise log. You can try to compete with me, Freddy, and other BodyRockers.

My APPOLOGIES:

Dear BodyRockers,

I have to apologize for the mistake I made with this challenge. The last time I did this challenge, I made a mistake and I did only 300 reps – 150 reps on each leg which took me 9 minutes and 58 seconds. Some of you wrote in that you couldn’t believe that I could complete 600 step ups in less then 10 minutes and you were right. I just completed this challenge again and realized that I made a mistake – sorry!!!

Yours,

Zuzana.

P.S. Today I completed 300 reps total in 9 minutes and 14 seconds. Freddy did it in 12 minutes and 1 second.




  • Kalee_kc

    Did this today, but did it as 50 jump ropes, 25 step-ups right leg, 25 step-ups left leg, and repeated 10 times. It was tough!!!

  • Charlie D.

    This was a good one! Not too outrageous, but still a challenge. 14:30:47 – ok, it’s nowhere near your time, but I did it. And I’m going to get way faster, just you wait. I think I’ll beat Freddy’s times first, then yours…

  • Lea S

    10:10–Another point for the girls! :)

    I was not expecting to breathe so hard for this challenge! I LOVED how this one really pushed the cardio too!

  • Mary Lou

    I switched sides every 10 and used a slightly lower chair and came up with 10:47!!! Much better than my 23+ minutes last time!

    P.S. Zuzana the Christmas pictures are beautiful by the way.

  • Samantha R

    Hi, hope everyone is having a great Christmas. I finished in 9:27 – I’d previously given up when we first had the challenge because 200 in and I thought I’m never going to make it to 600 so I’m pleased it was a typo!! Sx

  • Gail

    It’s the first time I’m doing one of your workouts and it was really brutal. My score: 11’19”. Cheers from Canada!

  • http://www.facebook.com/people/Kavita-Doodnauth/513104005 Kavita Doodnauth

    Feel the burn! Did this in 16:15 with my 3 year old counting with me :-) Far from the best time but I got my workout in! Then went shopping in České Budějovice with the family – we don’t have a car so went by bus and walked all around town which was great because I’m not sore. I did the first 200 on the same chair as you have then switched to a lower chair for the last 100. It’s good to get back on track.

  • http://twitter.com/chynadll Olivia Thomas

    My first read up was 300 total so I did 150 each side and my time was 11:21and that was with taking breaks to sit and breathe, watch TV etc ;)
    I’m going to do it seriously tonight with 300 each side and repost my time.
    Hope the holidays are great for everyone.
    ★Happy★* 。 • ˚ ˚ ˛ ˚ ˛ •
    •。★Holidays★ 。* 。
    ° 。 ° ˛˚˛ * _Π____*。*˚
    ˚ ˛ •˛•˚ */______/~＼。˚ ˚ ˛
    ˚ ˛ •˛• ˚ ｜田田 | 門｜ ˚♥
    Much love, from me to u n yours!
    ♥.,,.-*-☆-*-.,,.-•°✿°•..¸)
    BODY Rock on…….

  • Charlyne

    The Christmas pictures are beautiful! Glad you and Freddy had a great Christmas! Did I miss the part where you told us what Freddy got you for Christmas…I am sure it was awesome!!!
    My time sucked…but I completed it! Cardio really kicks my ex-smoker booty. I have been a “non-smoker” for 13 weeks. Quit Smoking for that reason-couldn’t catch my breath during cardio workouts! But I will get stronger lungs and body with your help! I love your workouts and your blog! My time was 17:29. I did side step up with leg lift, thought I would die! LOL. See ya tomorrow!

  • Gordwin

    I have been a Bodyrock voyeur since September and I am about 20lbs. overweight. I tried this challenge as my FIRST one! I managed to do 150 in 10 minutes and it is much better to be doing than watching. I plan to work up to your level. Thanks for your time and expense in putting this program together. You are touching the lives of many people and for that you are surely building much karmic credit, good for you!

  • Amandaroberts5072

    did work out sweeting=) took me 15mins to do 150 reps on each side

  • Amandaroberts5072

    love to workout with you

  • Bohdana

    So happy you made mistake . When I compared your time to mine last time , I was so emberassed
    that I didn’t even wrote down my score.
    Now I can try to beat your time.
    Thanks guys and happt new year!
    Bohdana

  • Lemachko94

    I did 15 reps then switched legs and repeated 10 rounds of that. By the 7th round I was dying, but happily dying i might add because at least I know I was getting a workout :) I finished with 11:51.

  • http://www.facebook.com/people/Mara-Sharpes-Maxwell/100000490864025 Mara Sharpes Maxwell

    My first challenge I did, I attempted it after a very hard leg WO with trainer. I stacked 7 steps high and only got to 70 on each leg my time…11:47 lol but its a start ;-)

  • Lena

    I had to look for explanations too, just to make sure I was doing this exercise right. Zuzana explains it at about 5:05 in the video for this workout (http://www.bodyrock.tv/2010/02/13/fat-assassin-workout).

  • Anonymous

    the last we heard there was no news yet :(

  • Anonymous

    Today was my first day back from a week of the flu and a cold. My goal was to just finish and not worry about time. I did 4 sets regular and 11 sets (of 15) high/low (1 step high, 1 step low). I finished in 18:32 and I was winded the whole time. Thanks Zuzana and Freddy – you guys inspire me to work hard to be my best.

  • Marci

    Hi
    I found your site yesterday. So i have just started doing your workouts today. At first time i did 300 step up challenge. Wow. it was hard. It took almost 40 mins. My legs are burning now:).
    I am lad to find this site
    Best regards
    Marci from Hungary

  • http://www.twitter.com/seasonaltips Andrea

    Did this one yesterday, feeling it in my abs today though! Only had time to do 200 though! Since I did this literally 45 minutes to midnight before everyone went to bed. Didn’t want to kleep anyone up! A good one to break us back into the routine though! :)

  • Anonymous

    I did this challenge in 12:25. I did the 600 mis-understood workout in 32:00 – so I’m feeling pretty good about this.

    Hope everyone is enjoying the fruits of being a BODYROCKER over the holidays. I know I am feeling proud of my accomplishments when I overhear people talking about how much weight they’ve gained over the holidays and I’m thinking about how much weight I’ve lifted :).

    xox

  • Yana

    i just made 200 reps total and it took me 8 minutes. I didn’t plan to do it today because i had my workout for today yet. But i saw a video with a girl who had so sexy and inspiring legs so i decided to do something to help myself to have legs like her and even better.))

  • http://twitter.com/VivaLeViv Vivian Ferrer

    I know is a simple exercise, but I like to see a demostration video, a tutorial, of this exercise.

  • Chuckles

    Whoa! Feel the burn. I knew the 600 reps in 10mins was impossible! I managed 300 in 13.50. That was tough!

  • François (From France)

    10:43 for my second try

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

    I did the 300 Side Step Ups Challenge today. Oh
    my God!! I wanted to give up so bad!  It
    took me 36 minutes just to complete the challenge.  Right off the bat I had this horrible pain in
    my lower stomach.  I was so close to
    giving up when I saw that I had done 110 reps on both sides.  I was so exhausted.  Then I noticed I had miscounted and I had
    actually done 130 reps each side.  That
    gave me new inspiration to finish strong. 
    I mean, I had done 260 reps, what’s 40 more?  I am sooooo sweaty! It’s gross!!! I love it J

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

    This one for me on Saturday 8.10.11 my ´Active Rest day`

    Step ups : 2×150 reps

  • Kay

    11 mins! 

  • Kay

    11 mins! 

  • Kay

    11 mins! 

  • Kay

    I started out a bit slow the first 100.. if I’d gone faster I’m sure my time would have been better :oS

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