Dec 28 2010

Hot Fit & Tight in 2011!

Hi BodyRockers,

Today’s workout is 16 minutes of intense brutality. Because you will be doing each exercise in intervals lasting 4 minutes each, you will find out how quickly your strength lasts. You might start the first or even second round with explosive strength, by as you get into rounds 3-4 then 5-6 you should find that you have run out of gas. There is one sure fire way to know if you are doing this workout correctly – when your interval timer beeps at the end of round 6 you should be a quivering pile of jello on the floor. If you are still standing and contemplating going to do sprints after the full 16 minutes are up well I’m sorry but you didn’t max out your training and I’m going to beat the crap out of you. Push until there is NOTHING left. We are going for maximum burn :)

Enjoy!

Frederick & Zuzana

Workout Breakdown

Time: 16min.Workout Type: Interval trainingExercises: 6
  • Dynamic Squat4 minutes
  • Reverse Push Up4 minutes
  • Dive Bomber 4 minutes
  • Prisoner Get Up4 minutes
  • Set your interval timer for 6 rounds and 2 intervals of10 second and 30 seconds
  • Take only a short rest aftereach blog of 4 minutes of interval training

Get your gear for this workout here:

Our Scores

Dynamic Squat

Freddy – 19 reps, 18 reps, 16 reps, 17 reps, 16 reps, 14 reps

Zuzana – 23 reps, 21 reps, 21 reps, 19 reps, 20 reps, 18 reps

Reverse Push Ups

Freddy – 18 reps, 12 reps, 10 reps, 10 reps, 8 reps, 8 reps

Zuzana – 18 reps, 11 reps, 8 reps, 8 reps, 10 reps, 7 reps

Dive Bombers

Freddy – 10 reps, 7 reps, 5 reps, 4 reps, 3 1/2 reps, 4 1/2 reps

Zuzana – 9 reps, 7 reps, 6 reps, 4 reps, 4 reps, 4 reps

Prisoner Get Ups

Freddy – 7 reps, 7 reps, 5 reps, 5 1/2 reps, 6 reps, 6 reps

Zuzana – 7 reps, 7 reps, 7 reps, 7 reps, 7 reps, 6 reps

Instructions:

You will need to set your Interval Timer for 6 rounds and two intervals. The first interval is 10 seconds and the second interval is 30 seconds long. This means that you will be doing each exercise in 4 minute blogs  and the entire workout will take you 16 minutes because there are 4 exercises total. See the video tutorial for more detailed explanations about each exercise and variations for beginners. You can also find each exercise in All Exercises category.

comments


Around The Web
  • Jenn

    I did this workout today after my martial arts class.  My leg injury finally feels better, so I did the dynamic squats!
    Here are my scores:
    Dynamic Squat: 18, 17, 14, 13, 14, 13

    Reverse Pushup: 10, 7, 6, 6, 6, 5 (doesn’t look improved but actually is a little, now that I have the dip station I can go a little higher than when I did these under the table).

    Dive Bombers: 5, 4, 4, 3, 3, 3 (all from my toes this time!)

    Prisoner Get Up: 5, 5, 5, 5, 5, 5

    Here are my old scores from the last time I did this (10 months ago):
    Dynamic Squat: 19, 15, 13, 11, 13, 12

    Reverse Pushup: 11, 6, 6, 7, 6, 6

    Dive Bombers: 5, 4, 4, 4.5, 4, 4.5

    Prisoner Get Up: 4.5, 4, 4.5, 5, 4, 4

  • amanda

    Don’t forget to vote for Zuzana!  http://www.fitnessgurls.com/gurls/physique2011/

  • http://www.youasamachine.com You As A Machine

    Just did this bodyweight workout. I had never done this one before.
    Warm up: 10x stairs by two’s.
    light stretching.

    Dynamic Squat: 22 – 22 – 22 – 22 – 22 – 22
    Reverse Push Up: 15 – 12 – 9 – 10 – 8 – 10 
    Dive Bombers: 9 – 8 – 7 – 5 – 6 – 6 
    Prisoner Get Up: 6 – 7 – 6 – 7 – 6.5 – 7

    4 min Skipping (6 Rounds [10sec.rest + 30 sec.effort]) 77-60-72-69-62-63
    30 min. Ashtanga Yoga standing series +first 4 seated +backbends + close.

    Thanks again!
    +1B4 EZF

  • Isabelle G.

    O.k. !! Done!  It was the first time, for me.  Great workout, I’m tired and happy!  (And I think I’m gonna go take a delicious snack, right after I write my scores…)
    Dynamic squat: 21  19  19  19  20  18
    Reverse push-up: 15  15  10  11  11 11
    Dive bombers: 6  7  5  5  5  6
    Prisoner get-up: 7  7  6  6  6  7
    Et voilà…

  • Vivi

    I revisited this one today.
    A great intense one for a sunday !! <3 <3
    My new score is :
    Dynamic squat : 39.34.35.34.35.36
    Reverse PU : 20.14.11.12.10.14 (it's incredible each time at the first round I'm proud and from the 2nd one the numbers falls !!)
    Dive bombers : 10.9.7.7.6.8
    Prisoner get ups : 10.9.9.9.9.9
     
    Just one today but good sweat !

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

    I just finished! beat all my pb except for the dive bombers, i really sucked at those today! arms hurted baaaadly.  Just like the last time i changed the reverse push ups for tricep leg lifts and today i did the get ups in a more dynamic way, rolling back and getting up in a squat position. 

    1. Dynamic squat: 25-24-23-22-22-20
    2. Tricep leg lifts: 32-29-25-24-24-25 ouchhhhh 
    3. Dive Bombers: 6-5-5-3-3-3 there is a vein in my neck that gets SOO pumped doing these!
    4. Rolling get ups: 7-7-7-7-7-7

    :D :D :D burpee for erin now! 

  • Aevil

    Did it again today and beat my personal best :)

    Dynamic Squat – 33-34-33-31-31-31
    Reverse Push Up – 33-20-15-11-13-13
    Dive Bomber – 9-7-6-5-4-4
    Prisoner Get Up –
    6-6-6-6-6-6

  • DonnaChiotis

    The first  time I done this workout was on the 29th of December and I only done the first exercise. My scores for today are;.

    1. Dynamic squat: 21 17 16 17 13 14 old scores 17 12 10 10 10 10
    2. Reverse push-ups: 15 15 13 11 12 113. Dive bombers: 7 7 7 6 5 5

    4. Prisoner get-ups 5 5 4.5 4 4.5 4
     

  • DonnaChiotis

    The first  time I done this workout was on the 29th of December and I only done the first exercise. My scores for today are;.

    1. Dynamic squat: 21 17 16 17 13 14 old scores 17 12 10 10 10 10
    2. Reverse push-ups: 15 15 13 11 12 113. Dive bombers: 7 7 7 6 5 5

    4. Prisoner get-ups 5 5 4.5 4 4.5 4
     

  • Vivi

     redid it because it was the today’s workout. But before this one i did “Fitness sexy wo”And I’m very happy because in 1 week I made progress !!
     
    Dynamics squat : 30.30.30.30.29.28
    reverse push up : 15.12.11.12.10.11
    Dive bombers : 9.9.7.5.6. 61/2 (From the 3rd round my arms left me !!! killers PU !!)
    Prisoner get up : 8.8.8.8.8.8

  • Vivi

    I did it today as no new workout today.
    My score is:
    Dynamic squat: 26.26.26.26.26.26
    Reverse push up : 17.10.12.10.9.9
    DIve bombers : 8.7.6.5.6.6
    Prisoner get up : 6.7.7.7.7.7

    Great workout ! Very good for me, because I have to work on dive bombers & reverse push up, for to progress. To redo again and again !!!

  • Donna

    Done and these are my scores;
    1.Dynamic squat 23,23,23,22,22,22
    2.Reverse push up  16,15,14,13,13,13
    3.Dive bomber 9,9,7,7,7,7
    4.Prisoner get up 5,5,5,4,4,4

  • Donna

    This is the first workout I ever looked at back in December. I have recorded 4 min of the Dynamic squat in my exercise log book and that’s all I done…lol I just left the rest of the other exercises out something I would never do now:)

    But in saying that I had already done 2 hours weights and floor work:)

    This was my STARTING POINT as a bodyrocker:) I plan on doing this one soon:)

  • Anonymous

    Arf, this one is SO brutal.
    I modified it a bit to increase the challenge:
    - No break between each exercise – 16 min straight!
    - Jump sumo squats instead of dynamic squats (I found jump squats more intense for my quads)
    - Pull up instead of Reversed PU (It had been a long time I had not done Pull up)
    - Prisoner get up with 33lb bag… brutal for my arms above all after the pull up and dive bombers!!

    I improve my score by a few reps so it is great!
    Jump squats: 20/18/16/16/16/16
    Pull up: 6/6/5/5/5/6
    Dive Bombers: 6/6/5/5/4/4…brutal! 9well I could write brutal before every single exercise of this workout!!)
    Prisoner get up (33lb sandbag): 3/2/2/3/2/4

    I love this one. I did it 3 times already and always improved my reps. This is a great one for the upper body!
    Have a great weekend bodyrockers!

  • Edita

    Wow this was brutal… especially for someone like me who hasn’t exercised in over 3 months.
    D. Squat – 11,15, 14, 11, 10, 10
    Rev. push-up – 10, 5 … (wipeout – it’s really hard and uncomfortable to do it right with the “two chairs and a broom” contraption)
    Divebomber (on knees) – 7, 6, 6, 6, 6, 1
    Prisoner get-up (no hands) – 5, 6, 6, 5, 5, 4

    Turns out my abs still have more hope than the rest of my body. There’s a sixpack in there somewhere waiting to come out :) )

    Thanks for posting!

  • Pingback: Body Rock Challenge: Day 1 « Simone Sobers

  • Deboranasciutti

    Ho my God! This practice killed me today!
    Zuzana, I am Brazilian and I do not understand some things on the site, not knowing English fluently. My record was, considering I’m the starter:
    Dynamic Squat (3min45s)
    Rouds 4 – 21 reps – 9 -20 reps reps – 15 reps.
    Reverse Push Up – (3min40s)
    Rouds 5 – 10 reps – 14 reps – 10 reps – 8 reps – 5 reps.
    Dive Bomber – (3min44s.)
    Rouds 3 – 12 reps – 9 reps – 13 reps.
    Prisoner Get Up – (4min.)
    Rouds 4 – 10 reps – 11 reps – 10 reps – 10 reps.

    Well, that’s it.

    Please help me to improve. I think I’m still not knowing how to tell you the INTERVAL and so on.
    Please comment so I can beat a record.

    Thank you and good luck at work.
    I love you

    Kisses

  • Andre

    I really liked this one, I’m catching up to you guys!
    My Scores:
    dynamic squats 21 20 21 20 15 17
    revers push ups 20 15 6 10 10 10
    dive bomber 9 7 9 6 6 6
    prisoner stand up 4 4 3 4 5 5

  • mf

    dy squat 20 21 22 20 20 22
    re push 17 12 14 13 8 14
    dive 6 4 3.5 3.5 3 3 (what?! this is crap!)
    get up 5 5 5 5 6 6

  • Pingback: Last run | pure2raw

  • http://www.facebook.com/pages/Boston-MA/Fitness-Coaching-w-Chris/135937879787079 Fit Chris 1

    (Performed on 12/30/10)

    Brutal Workout? Totally Agree!! The 4 min Dive Bomber Round was the HARDEST to work through but I liked it nonetheless. .

    My Scores:
    1) Dynamic Squat – 18 * 20 * 19 * 16 * 16 * 16
    2) Reverse Push/Pull Up – 25 * 20 * 17 * 12 * 14 * 12
    3) Dive Bomber – 7 * 4.5 * 4 * 3.5 * 3 * 3
    4) Prisoner Get Up – 5 * 4 * 5 * 5 * 5 * 5

    and..
    HAPPY NEW YEAR FROM http://www.facebook.com/pages/Fitness-Coaching-w-Chris/135937879787079

  • Dana VanBeneden

    Dynamic squat
    20, 20, 21, 19, 20, 20
    Reverse Push Up
    20, 15, 13, 14, 14, 12 (I pretty much left you in the dust on this one:)
    Dive Bomber
    7, 6, 5, 4, 4, 3
    Prisoner Get Up
    7, 6, 6, 6, 6, 6

  • Jenn

    It was hard to do this with no breakfast first (staying in a hotel and woke up too late). Anyway, here are my scores:

    Dynamic Squat: 19, 15, 13, 11, 13, 12

    Reverse Pushup: 11, 6, 6, 7, 6, 6

    Dive Bombers: 5, 4, 4, 4.5, 4, 4.5

    Prisoner Get Up: 4.5, 4, 4.5, 5, 4, 4

  • TB

    This is my first time doing this workout, so I’ll have to beat my time in 2011 :)

    dynamic squat: 22, 23, 22, 21, 21, 21
    reverse pushup: 11, 10, 12, 13, 10, 9
    dive bomber: 6, 5.5, 5, 4, 4, 4
    prisoner get up: 6, 6, 6, 6, 6, 6

    Wishing everyone a happy, healthy new year!

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

    Hi Team BodyRock! I didn’t kill my old score. I did better on some and not on others :p

    I did this last on 11/22/10
    1. 24,25,23,20,22,22
    2. 19,15,13,12,11,12
    3. 8,7.5,7,6,5,6
    4. 6,6,6,6,6,6

    Then again 12/30/10
    1.25,24,22,21,19.5,22
    2. 24,12,114,10,8,10
    3. 8,8,6,7,7,5
    4. 7,6.5,6,6,6,6

    Thanks for helping me get into the best shape of my life! WAHOO, come on 2011!!

    Tara

  • becca

    OMG i did this workout on the last day of the year today, and it might have been the most intense workout of the whole year!! i pushed w EVERYTHING i had. after the dynamic squats, i literally could not walk. i went up stairs for water and on the way down i had to go down on my butt because my legs were jello and about to give out.

    Here are my scores, from sept 25 and dec 31
    dynamic squats: 16,14,13,13,13,13 / today 21,18,15,15,16,15
    revpushups: 13,11,9,9,8,10/ today 15,11,10,10,9,10
    divebombers: 4,4,4,3,4,4/ 5,4,5,4,3,4
    prisoner getups: 4,4,5,3,3,4/ 5,5,4,4,4,5

    pushed so hard, especially in the squats!!

  • careva

    Hello. my score was I: 17/17/15/16/14/16
    II: 11/10/8/5/7/8
    III: 6/7/4/4,5/5/6
    IV: 4/3/4/3/3/5

  • Sarita

    Made it to Miami! Did this workout by the lake with some kids playing hockey on a basketball court…they were looking at me like I was crazy…ya, crazy fit!!
    Anyway:
    D Squat: 22,18,20,15,14,15
    Push up knee tuck (left the dip station at home in Texas): 17,15,14,12,12,12
    D Bomber: 8,6,7,7,7,7 – theses were SUPER hard after the push ups!
    P get up: 4,4,5,5,5,5 – I can usually do 6 or 7 of these in 30 seconds, those squats had my legs shaking!!!

  • dosiiiiii

    happy new year bodyrockers all over the world!!!!!!!!!!!!!!!

  • Anonymous

    We actually are looking at something like this as a potential upgrade in the future :)

  • Anonymous

    Hi Gwen – we have seen these guys – I wish them the best because I think that the more people out there trying to push health and fitness the better for the world :)

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

    1. dynamic squat – 23, 24, 23, 23, 22, 22
    2. reverse push up – 16, 15, 12, 8, 15, 11
    3. dive bomber – 9, 8, 10, 7, 7, 9
    4. prisoner get up – 7, 7, 8, 8, 8, 8
    I think I went beast mode on this workout, but I also took quite a few “pause” breaks sadly. I need to stop getting on tumblr during the middle of these workouts and just get them done haha. I think that’s the only reason that my reps are so much higher and consecutive.

  • Jumpy

    I dont have a timer yet, so can someone explain how my four minutes are made up
    6 rounds, how long?? 2 intervals, 10 secs and 30 secs… when do these happen?
    I’m likely being thick, but until i get a timer i need to know… ;-)

  • ~Haley

    You are strong, Zuzana. You smoked me! I did my best, though. I can’t wait to try this workout again in a month and compare my scores. Especially on the dive bombers and reverse push ups.

    21.23.20.20.20.20
    11.10.8.7.8.7
    4.3.4.3.3.4
    4.5.4.4.4.4

  • Anonymous

    thanks for posting

  • Anonymous

    Thanks for sharing – very impressive score.

  • http://www.facebook.com/people/Maria-Bjorg-Jepsen/754945057 Maria Bjørg Jepsen

    Dearest Zuzana

    I am really curious to know: what is your height in cm. and your clothes sizes?
    I hope it isn’t insulting to ask about, I just think you look so damn perfect!
    I’m sure I’m not the only one who’s wondering about it ;)
    Thanks for all yours and Freddys daily encouragement and passion!

    • Anonymous

      Hi Maria,

      I am far from being perfect, but I do have passion for what we do that’s for sure :) My clothes size is usually small (jeans size is 25). My height is 166 cm.
      Best,
      Zuzana.

      • http://www.facebook.com/people/Maria-Bjorg-Jepsen/754945057 Maria Bjørg Jepsen

        ZUZANA REPLIED MY POST!!!
        My biggest Idol ever!
        I am so excited it’s crazy :)
        Thank you so much !!!

      • Giselle

        Hello,

        Absolutely love your workouts! I was actually keeping track of my workouts by the very creative names you give them so if the names change when you repeat them it’s really hard for me to know which workout was it I did…don’t know if that happens to anyone else so just a friendly suggestion to keep the names the same.

        Thanks for making my 2010 a BODYROCKING year!!!

        G

  • tightntoned

    love this! trying it tonight I hope…especially since i indulged in too many leftover sweets today!