Jan 8 2011

Exercise Challenge – Hit Your Butt

Hi BodyRockers,

Today we are focusing down on the best exercise that I have ever come across for tightening up the butt and toning up your legs and thighs. It’s so great that I keep going back to it over and over again. Of course I am talking to you about the one leg squat. Today we are doing a variation of this exercise that I explain in the video below. Don’t worry, there is a modification for beginners as well. This challenge can be done all at once (if you are crazy) or you can spread it out over the course of the whole day. I think spreading it out makes the most amount of sense, but how you do it is totally up to you.

I feel like we made some really steady progress this week. I can feel the momentum building, and all of this extra skipping that we have started to do together represents an extra boost of effort that will build on itself as we keep moving forward. Getting that forward direction going is so important, and I really feel like we are building up to something amazing. It feels really good which is it’s own reward in a lot of ways. Freddy and I are finding that these workouts can be like these “mind and thought filters” – when you are pushing your body at max effort and you are in that zone of wellness, everything else just sort of melts away. I tend to leave these workouts feeling refreshed emotionally and in higher spirits. Does anyone else experience anything like this? It’s funny but it seems like the more you make fitness a part of your life, the more you realize how it goes so much more beyond the physical. I read once that some people pray when they workout, some people meditate their way through or repeat positive affirmations to themselves. Some people enjoy turning off the minds constant chatter by focusing on giving everything they have to pushing themselves hard. There are so many positives that go beyond the physical aspect of exercising :)

Enjoy the challenge!

Zuzana & Freddy

Workout Breakdown

Time: ?min.Workout Type: exercise challengeExercises: 2
  • One Leg Half Squats30 sets on each leg
  • + 20 minutes ofInterval Skipping

Get your gear for this workout here:

Instructions for Interval Skipping:

Set your Interval Timer for 40 rounds of two intervals. The first interval is 10 seconds and the second interval is 20 seconds. You will be skipping during each 20 second interval and have 10 seconds rest in between. Try to change the styles of skipping as much as you can. I Think I have about 8 different styles that I keep changing up during my Skipping sessions which makes it more dynamic and less boring :)

Half Squats

Interval Skipping


Around The Web
  • Kay

    another great workout! sweating like nuts!

  • DonnaChiotis

    So happy this one is out of the way as it was the last missed one on my list:) I finished all 30 reps on each leg in 8:08 min followed by 20 min skipping. My new toy says I burned 543.90 calories and 47.85 grams of fat…

  • Anonymous

    Did this one today. I just take it easy cos’ my butt and back is little bit hurting. I finished squats in 3:20min and did just 1076 jumps with rope. :) 

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    so i did the 20min cardo this morning along w/ 10 reps of the butt exercise. b4 lunch i do another 10 and before dindin another. and i’ll trly to fit in the jump roping somewhere!!!!

  • http://kenjibankhead.posterous.com/ ashtromanius

    I did this today 20 each leg then skipping for 15 rounds until finished. Not sure how long it took me… but I’m going to love walking tomorrow too, Vala!

  • Vala

    My butt hurts :p
    I did half of this challenge yesterday (in 6 minutes) and added 90 reps of different excercises targeting the butt per leg (so plus 180). Walking is weird right now ^^

    • http://kenjibankhead.posterous.com/ ashtromanius

      Holy… I can’t believe you added extra stuff!!! That is amazing :)

  • Serena

    Hey, I am new to Body Rockers, and am so excited about becoming part of this community. Zuzana, you are an INSPIRATION! Thank you thank you thank you. Quick question, is the best way to start, to take the workout schedule for each day and follow that, or do people find that mixing and matching the workouts according to their own needs work best? Thanks in advance for any help x

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  • Heidi


  • Heidi

    Hi, I am off still off schedule. I did this tonight, Jan 11.
    It took me 17:20 to do all 30 on both legs. I went very slowly, focusing on keeping my squatting leg strong and maintaining my balance. I felt good that I completed all the reps in one session and unassisted. My goal would be to increase the squat depth. I am not sure I did a half squat–more like a third squat :)!!!!!

    But I loved it, and I really want to master one-legged squats. Z, thank you for continuing to challenge us with these.

  • http://twitter.com/liteNfit KathleenMarie

    I just went to use my NEW Gymboss timer to do some jump rope intervals…and my jump rope breaks!!! I guess I now have to invest in a new jump rope : ( I just want to workout!!

  • Deja

    I’ve been a bad bodyrocker … i only did this exercise challenge (still have to finish ten reps on each leg) and i think i won’t be able to do skipping, because it’s late our and i don’t want to wake up my neighbours. And the second reason is that my calves are in pain from yesterdays skipping. yayks.
    But tomorrow I will do exercise and skipping! Can’t wait to shape up for summer :)

  • Anonymous

    język czeski jest podobny do języka polskiego ;p normalnie przeczytałam i zrozumiałam o co zapytała Zuza Niny Cz, ;] LOL

  • Anonymous

    nice ! :)

    i did 60 half pistols in one time. :) – you all right ! – this exercise good burn butt and my legs too. :]

    and than i did skipping :) – of course free style. 😀 ( I have never known that skipping is funny exercise ) 😀

  • Kirry (dutch)

    Im not sure if floors can get damaged, maybe the wax on hardwood floor gets thinner.. Anyway.. I jump on my exercise mat; it doesnt hurt my floor and its more soundfriendly. Maybe thats an idea?
    Or you can try and wrap the bit of rope, that keeps hitting the floor, with a soft material..maybe a few bandages.

  • http://www.facebook.com/people/Sjanett-de-Geus/100000068296728 Sjanett de Geus

    it hurts….. had to split it up and man my bum feels sore!! It almost feels like I lost a couple of inches already lol. Also did the 20 min skipping, it’s fun coming up with new skipping styles :-)
    Looking forward to next weeks workouts!

  • Jane

    I am interesting about COFFEE TALK too guys.

  • Shaza

    I found out about this site just 2 days ago and I’m loving it already.
    I tried to do this workout but I feel pain in my ankle although I was using a chair and I didn’t really feel that much tense in my butt.Please let me know what am I doing wrong?
    And I can’t skip with the jumping rope I always trip myself with rope,so would it be the same if I did it without the rope?

  • Anonymous

    Very sweet of you Nicole :)

  • Anonymous

    Amazingly well said Delia!

  • Anonymous

    Hi Gabby,
    You can take a break anytime you feel like you need one :) We are aiming to make MASSIVE changes before the summer so the tempo reflects that goal.

  • steelyabs

    I decided to do this workout all at once instead of splitting up the half squats throughout the day. Again, another great workout. It took me 34 minutes to complete. I made sure that my half squats were in good form…squeezing the leg and but muscles during the exercise.

  • Stephanie Rucker

    I came down with a cold around the same time you did Z…Been laying low the past few days. Today is the first day that i’m feeling much better. I love starting my mornings with you, so i have been missing you so much. I have become addicted to your programs, you’re such an inspiration. I made 4 of my closest girlfriends commit to being a body rocker with me this year.Thank you for all you do…You guys are the best! I’ve got a big cup of coffee and a body rocker shot coming your way by the end of this month!

  • Candace

    Holy jello legs!!!!! Great workout! Zuzana, my friend and I have been wondering, do you do other workouts aside from what you post every day? Thanks!

  • Anonymous

    Just finished the 20 minute skipping challenge and had to share my funny story.
    After fumbling quite a bit in the first few rounds, I noticed the cuffs of my exercise pants were catching on the rope. I didn’t want to stop or reset my timer of course, so on the next 10 sec rest I tried to tight role the bottoms – only got one done – had to do the other leg on the next interval leg. After another interval, they started to unrole again, so the next interval I raced to grab a pair of shorts, and just made it back in time for my next skipping interval. Ripped my pants off during the next rest period, but they got caught on my shoes, so when the beep went to skip again, I had no choice but to skip in my underwear! Finally, 6 intervals later, I got my shorts on and finished the challenge!…Thought you’d appreciate the laugh! BodyRockers never quit!

  • Lynn

    hey everybody,
    I absolutly adore your workouts and challenges and your amazing body. I am soooooo jealous. But I am getting there…..I just have to be patient and work out every single day with such a devotion as you do!!

    I totaly love your idea with that 20 minute jump rope thing, but I just can’t do it because I am a student living in a small flat on 2th floor….so I decided to go for a run after my workouts. I go running about three times a week anyway but usually I leave out the workouts the days I run. Now I try to do all the workouts and run three times a week after them. Hope it works!!!!

  • Cindy

    I did it this morning.
    Half one leg squat 30 sets – 6 minutes and the interval skipping took me 29 minutes. I am embarrassed for my skipping scores and I willl try to push a lit bit more faster next time.

  • yallita

    I did this yesterday, and my butt, my legs and my abs are very sore.

  • Jana

    I have a question bodyrockers:
    What do you think – Is skipping more effective then jogging? Isnt it the same?
    Cos I dont have my skipping rope at hand right now and jogging seems like very similar activity… an I jog instead or will I benefit more from skipping than jogging?

  • Anonymous

    This is a great challenge! :) I actually cannot do the one leg squats all the way down, so this one I really liked. I split these in to 6 parts of 5 on each leg, did them in times: 10:56am, 2:48pm, 3:07pm, 3:24pm, 3:30pm and 4:57pm. I loooove it, I think I am going to do a few of these every day during the day at work ,as an addition to regular workouts and challenges. I added a 50 knee raises with dip station (didnt count the time, but I did them in sets of 10 with about 10second brakes between.) Now I am gonna do some skipping rope :)

  • http://www.tanoshii.de Outfielder

    PS.: Yes, I too feel better and in higher spirits after every workout! Everything’s easier then. (Well besides a couple mo’ of the same exercises.) But all the other stuff that tends to trouble one or is hard to tackle does get a lot easier to shoulder. It’s wonderful. :]

  • http://www.facebook.com/jessica.greyling Jess Greyling

    I am so glad that you pointed out to use the chair Zuzana… I never even thought about that and used to give up when I couldn’t do a proper one legged squat. THANK YOU! 😀

  • Mary Lou

    I never thought I’d be so glad to have a different body part hurt every day! I did this in 14 minutes without a chair, kept form and went down as far as I could, which is not quite as far as Zuzana, and only fell over a couple of times! I also added 60 one leg bridge, leg lift and toe touches. Boy, does my butt hurt! I’ll do 20 minutes of interval training on the treadmill later today because we’re expecting company and I wacked and tripped myself an amazing amounts of times with the rope yesterday.

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