Jan 9 2011

Exercise Challenge – Sandbag Sit Ups and Hell Week.

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

Hi BodyRockers,

As we wrote in the new schedule, this week we are borrowing the concept of “Hell Week” from the Navy Seals training regiment and introducing it here on BodyRock.Tv. This week is going to be all about pushing with greater intensity and breaking beyond the barriers of what you think is possible. Something happened to me this week while I was working out. There I was following the workouts just like everyone else here, when Zuzana came into the room and started watching me. Normally I like to workout on my own with my choice of music blaring. A few minutes later she got up and switched off my music which had the immediate effect of A. Pissing me off, and B. Grabbing my attention :) I didn’t stop my reps, but I was super annoyed. Amazing how easily ones ego can get it’s feathers ruffled. Anyway, Zuzana started telling me to push harder, to go faster, to stop holding on to my reserves. She really kinda got in my space about it which made me even MORE pissed off. I’m sure my expression said it all, but I didn’t stop working out and I didn’t snap or growl (at least too much). I decided inside to push back at her by pushing harder with the exercises. I upped the amps and channeled my rising anger into my workout. The whole time my mind was busy being offended. I was thinking “What do you mean I’m not pushing – look at me – of course I am pushing!” As my body moved beyond my old pace to a new higher tempo it was like a switch had been turned on – I had this eureka! moment where I realized that I was capable of pushing much harder. It’s easy to get set in what you believe is your max effort – often what we call “max effort” is really more like 75% of what we are capable of. We feel like we can maintain that pace and finish without really seeing just how much stronger or faster we are. It becomes part of our comfort zone, and ultimately we are kidding ourselves. Once I realized that I was holding a good 25-30% of my power in reserve, my anger steamed off almost instantly. I was super thankful to Zuzana for pushing me because I got so much more out of my workout than I ever thought possible. Check in with yourself and see how much you are holding back, I think that we are all probably much stronger than we let on to ourselves.

Best,

Freddy

Workout Breakdown

Time: ?min.Workout Type: 100 rep challengeExercises: 2
  • Sandbag Sit Up100 reps
  • + Skipping with your Jump Rope:20 minutes of interval training

Get your gear for this workout here:


Instructions:

Your goal for today is to complete 100 reps of Sandbag Sit Up.  You can do them all at one go or you can split it into several sets with breaks in between – it’s up to you. The important thing is that you complete ALL of the reps with proper form. If you don’t have the Sandbag, you can still get a lot out of this exercise with just your own bodyweight. Complete beginners can also do crunches instead of sit ups. Try to lift your shoulder blades off of the ground while keeping your lower back pressed into the mat. Remember that as a beginner, you have to make a gradual progress from easier variations of exercises to the more advanced.

Aside from this challenge, set your interval timer for 60 rounds and two intervals. The first interval is 5 seconds of rest and the second interval is 15 seconds of moderate skipping. It can get quite boring so make sure to come up with all kinds of skipping styles to keep yourself entertained and play some music on top of that. Your main goal is to make it through the 20 minutes of interval skipping and have fun with it. It’s not an easy task, but trust me when I say that these extra 20 minutes will deliver greater and faster results in terms of fat loss, agility and over all workout performance.

1. Lay on your back with the Sanbag right behind your head. Make sure to press your lower back into the mat. Grab the handless with your elbows pointing straight up. This is just the initial position and you won’t return back unless you want to take a break after few reps.

2. Engage your tricep muscles and bring the Sandbag up and above your chest. Your arms remain fully extended.

3. Tense your core muscles and sit up  vertebrae by vertebrae until your back is straight and the Sandbag is above your head. Reverse the movement and return to the starting position (picture 2.) with the Sandbag above your chest. Do not use any jerky movement. Each sit up has to be done in a controlled manner. This is not a race so take your time and focus on the form and each muscle that engages during this exercise.

  • Marie L.

    Like that! I’m going to do that challenge right away!

    Thanks for making us sweat once more :P

  • http://deeplytrulyelisa.blogspot.com/ Elisa

    Nice post Freddy! And nice challenge! It’s so true, the body is way stronger than the mind.
    Many of us especially beginners like myself keep thinking that we are no strong enough but boy are we wrong!!!
    I challenge you all bodyrockers as well as myself to kick it up a notch today with your workout, we sure can do it! I know I need a kick in the butt for sure ;P
    And remember that your body is one of the greatest resouces you have!
    Have a good one!

  • AudraFit

    I agree with you on tapping into to that extra power reserve. I often find that pushing to my max results into that nauseous feeling I sometimes get with the workouts and that for me is a sign that I’m pretty maxed out! I felt this in my delts as well. I did this challenge in 8:35 with a 15LB dumbbell and feel like I could have used a heavier weight but, by the sound of “Hell Week”, I thought I’d save my energy for the torture ahead :)

  • http://30bananasaday.com Windlord

    You’re a fine writer, Freddy. I could feel your emotions boiling off the page. You’re a lucky man to have drill seargent Zuzka pushing you :)
    But we dudes still need your workout scores each time, brother! Consistently tacking on another 30% effort should yield some wicked numbers, eh?

    100 reps, 20LB DB
    [7:37]
    H E double hockeystick Week??
    Semper Fi!

  • Windlord

    wait a minute!…
    hell week = SEALs ; the Crucible = Marines
    My bad :)
    How bout? “The only easy day was yesterday!”

  • gaby san

    hello, I’m coming back to bodyrocking now that I’ve sorted my life out again. after three months. I did this today and by the way my ankles feel, I doubt I’ll be able to skip for 20 minutes. I’ll be lucky if I’m able to walk at all…. good times anyway. I’m glad to be back.

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

    I’m totally unable to do this exercise without putting my feet under a piece of furniture
    What I did
    No sandbag, 13:17

  • sandra

    loved this workout

  • joanna

    i like your excersises i would like to ask you if i start excersising with you for example here for that day you post only 2 exercices i do only those exercices?i have to follow your program everyday am i right?

  • Anonymous

    Good questions… let’s put it to the community and ask what people think. Anyone?

  • Anonymous

    Very Cool!

  • http://www.tanoshii.de Outfielder

    Dang, I did it wrong. Had only the images in mind when, thence put down the sandbag after each sit up. Now my triceps is burning. Heh. Will do proper by next time!

  • Anonymous

    oh well, some extra movement never hurts ;)

  • AudraFit

    Thats a good question Flavia. It really just became this label that everyone started using. My opinion? I think anyone here no matter there shape or level of fitness can be one. But, it’s the feeling of welcomeness and the sense of community that it gives you when you are here posting comments and doing the daily workouts and challenges that should make a difference. I don’t have a body like Zuzana, but I am here almost everyday following the challenges and posting my scores and comments like everyone else and for me thats all that matters. Hmmm… Now that I’ve got my thinking cap on. A Bodyrocker is anyone here willing to push to there max on every workout and challenge Zuzana and Freddy post on this site no matter there shape, size, or fitness level. Anyone else?

  • Anonymous

    You can change the weight in these sandbags very easily – pick a weight that feels like it will be challenging for you :)

  • Anonymous

    We loved working out outside when we lived in Malta this time last year :)

  • Anonymous

    Nice!!!!!!

  • Bhakti

    I have the same problem. I am a first year university student living on residence and my roommates think im crazy working out everyday. I usually do the workouts locked in my tiny room when my roommates aren’t there. Also, when my class schedule is very akward, I can’t eat at proper times, and then I end up binging after going for 4-5 hours without food (sometimes I consume about 1,000 calories in one sitting!). When I go back home for the holidays, my family eats at very different times and it becomes hard for me to follow a proper diet. I actually gain weight and fat, and loose my muscles, going back home because I exercise very little. I try to stick to the bodyrock diet and exercise routines, but it’s very hard with my current lifestyle. But somehow I manage to take 2 days throughout the week to follow a proper diet and exercise routine. I feel healthier, but I know I could be ten times more heallthy if I am on top of my game.

  • Heidi

    Hi guys,

    I slipped this one in this morning (Jan 15) , since I didn’t do it last week. I used a light bag (10 lbs/4.5 kg). It took me 10:03. I was surprised with how hard I was breathing when I was finished. When I was done, I tried Zuzana’s Fitness Ultimate Stretch Routine. It felt very good. I am planning to pick up today’s challenge later this afternoon.

    Z&F I love your site. You guys are awesome!

  • Heidi

    Hi guys,

    I slipped this one in this morning (Jan 15) , since I didn’t do it last week. I used a light bag (10 lbs/4.5 kg). It took me 10:03. I was surprised with how hard I was breathing when I was finished. When I was done, I tried Zuzana’s Fitness Ultimate Stretch Routine. It felt very good. I am planning to pick up today’s challenge later this afternoon.

    Z&F I love your site. You guys are awesome!

  • Heidi

    Lisa,
    Good for you finding this site at 15. Do as much as you can, you will become happy and strong!!!! I wish I had had someone like Zuzana to inspire me when I was 15. I suspect my family would have gotten mad with the jumping in the house and the diet too. Just do what you can … and you will be amazed how strong you will become (in a good way!) Then when you leave home, you will be prepared!

  • Heidi

    Lisa,
    Good for you finding this site at 15. Do as much as you can, you will become happy and strong!!!! I wish I had had someone like Zuzana to inspire me when I was 15. I suspect my family would have gotten mad with the jumping in the house and the diet too. Just do what you can … and you will be amazed how strong you will become (in a good way!) Then when you leave home, you will be prepared!

  • Heidi

    Bhakti, I have found that 3 meals is better than binging, when I cannot do the five meals (most of the time). Do you have a blender and access to ice? I find if I have 30 gram whey protein shake for breakfast, it keeps my blood sugar very stable and KILLS all of my cravings. I use a chocolate whey that is clean (no hormones/antibiotics), peanutbutter and I even put some fresh spinach, kale, or chard in (but you don’t have to). I have had many problems with binging all of my life. Only lately, I have learned, binging has as much to do with malnutrition as with emotions and stress. If you can experiment with this protein drink within 30-60 minutes of waking up, you might be amazed.

    Also, I get so irritated when people are like “You workout everyday?” The truth is, the lymph system which drains our body of toxins and keeps our immune system healthy NEEDS movement to flow. If you don’t move every day your body turns into a toxic dump. The way Zuzana teaches us to workout out is the best, i.e. NOT hours at the gym on the treadmill, overtraining our bodies to exhaustion and injury, but shorter, intense workouts that are constantly varied.

    Hang in there and do what you can! And Remember You are Not Alone, you and Lisa have all of us BODYROCKERS standing behind you:)!

  • Heidi

    I LOVE that: your journey as a Bodyrocker begins when you reclaim your body, your story. This involves recognizing that you can be anything and that you have the strength and power to take action, to make change. A Bodyrocker is a label that emobodies a mental state – one that is empowering and that ignites an inner flame. Most importantly, a Bodyrocker is on a journey. If your a Bodyrocker, your in it for life.

    Jessica, that was so brilliant I thought it beared repeating!

  • Anonymous

    Very cool article – thanks for sharing. Darth Vader is my personal fav.

  • Anonymous

    Just finished this challenge. It was fun, I don’t have a sandbag so I used 3kg dumbbells, unfortunately I don’t have anything heavier. I’ve completed 100 reps in 7:10. And afterwards I did 20 min of skipping and I managed to do 1711 skips altogether. I enjoy skipping very much, and the results are starting to show. :)

  • http://www.makavelina.webnode.cz Nina_CZ

    My legs are killing me after yesterdays hike + supershort 6minute workout, so I decided to do this challenge today and leave my legs to rest :)))
    I did 100 situps with 7kg sandbag in 9:19 and I am happy with my time today, last time it was over 20 minutes! :))) Gonna stretch now and shower. I didn’t wanna break my month challenge, and this was enough for me today :))

  • Donna

    I did this today because I missed it back in early Jan. 100 situps with 10 kilo sandbag in 6:43 min:) I pumped out 40 without stopping then it was stop and start every 10 but I never put my head down once and that sandbag was bloody heavy…

    Followed by 60 rounds of interval skipping:)

  • Anonymous

    After on push up-challenge… my time was 9:09min. This burn more my arms than my abs. ;) 

  • Anonymous

    20 min skipping with jump rope was i n s a n e  !! :)))

  • Anonymous

    I LOVE this post – It shows that even the two of you know how to push each other’s buttons! I always assume you both are a set of angels and never piss each other off… Ha, I love that Zuzana irked you but it ended up helping you. Aren’t women just incredible??? 
    (OK, I guess I’m biased…) 
    :) Hee, hee.

  • Anonymous

    I did this second time now. My old score was 9:09min, and now I finished these in 7:51min !!! :) 

  • Glowmerida

    memo to myself: always read the instructions THOROUGHLY! I always put the sandbag back down on the floor, and now my forearms hurt like hell…

  • Glowmerida

    memo to myself: always read the instructions THOROUGHLY! I always put the sandbag back down on the floor, and now my forearms hurt like hell…

  • Anonymous

    hey!   I did this challenge today after doing the 300 squat challenge.  last time I did this I used no weight and only made it to 50 reps in 3 min 44 sec on feb 17/11  now I can finally use weight!  used a 6 lb medicine ball and did all 100 reps in 5 in 45 sec!

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