Jan 11 2011

Exercise Challenge – Side Burpees

Hi BodyRockers,

Today we are going to do a time challenge and our goal is to complete 60 Side Burpees as fast as possible. Make sure to keep proper form otherwise it’s cheating and I don’t like that . We are not cheaters – we are BodyRockers right?! ;) Ok I trust you, so please let us all know how you did so that we can compare our scores. Don’t forget to do your 20 minutes of interval skipping. Today we will do intervals by 10 seconds and 30 seconds times 30 rounds. One last thing. If you could beat anyone in the world in your workout, who would that be? And if you could choose anyone as your workout partner who would that be?  Freddy and I talked about this in the video and we are wondering who would you guys pick :)



Watch the video to see how to do Side Burpee exercise and easier variation of it for beginners.

P.S. My time for this challenge was 8 minutes and 29 seconds.

Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 1
  • Side Burpees60 reps (30 reps on each side)

Get your gear for this workout here:


Around The Web
  • Kay


  • Anonymous

    Oh man, these burbees…. :D My score: 8:57min. 

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

    CAn you say,”freak’n hard!!!!!! I side stepped into the burpee. I’m not there yet. I completed all 60 in 12:13sec! Have beautiful weekend!

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    I did this challenge today since there was no new workout, I added five minutes of interval skipping before and still managed to beat my old time :) From 6:27 to 6:19, not much but its an improvement!

    Afterwards I did 8 minutes of interval training (8 rounds, 10 seconds rest 50 seconds work):

    Mountain climbers
    Sandbag squat & knee up
    Mountain climbers
    Reverse push Up
    Reptile planks
    Reverse crunches
    Dive bombers
    All out high knee skipping whew!

  • http://delightfultastebuds.wordpress.com Jos

    Did it today and finished it in 6:31 – I beat my old time (8:52) WOOT!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Absolutely LOVED this one. I was so happy to not have to do any lunges, I just whizzed through the burpees never stopping or trembling for a sec. My time was INCREDIBLE: 5:49
    I cannot believe it myself, I swear I did them burpees properly. Now skipping and rest for about 40 hours.

  • Anonymous

    Hi – we have a warm up on here somewhere – I REALLY need to bookmark that link!

  • Anonymous

    Hi – we have a warm up on here somewhere – I REALLY need to bookmark that link!

  • Anonymous

    Hi – we have a warm up on here somewhere – I REALLY need to bookmark that link!

  • Anonymous

    My Score: 4:54

    No push ups because I did my training immediately afterwards which consisted of 150 push ups.

  • Katie

    my boyfriend doesn’t do the workouts either, but one day he suggested i do my workout and I asked if he would try one rep of each exercise, now he does one rep of each exercise from the workouts everyday, then I do like 700 reps!! but it is getting him up and moving and interested, soon I feel he will be right there next to me doing the whole thing!

  • Katie


  • Jasmine

    I think that is a GREAT idea. BodyRocker shirts are a wonderful way to spread the word as well as show support for what you guys do.

  • Anonymous

    hi zuzi a freddy!i done 60side burpee in 13:41 and sciping 15 min and i am yet caput…………………….

  • Bhakti

    Beginner, 9:32 mins. And I think I lost form near the end:(. This was very difficult for an unfit person, like me =(. As of now, I would like to beat me. I don’t know who I would like to train with. I need to build my confidence while working out by myself first…

  • Yashizzle

    finally had a chance to do this workout. time: 8:26 :)

  • Heidi

    have to put this challenge on my to do list for when my wrist is more healed.

    Let’s see, to answer the questions …

    it would be great fun to kick Daniel Craig’s “007” bootie, and although I’d love to train with Z & F, I am also currently intrigued by the Biggest Loser’s new Unknown female trainer. She looks tuff!

  • AudraFit

    Hi Bodyrockers,

    Yesterday was my cheat day so my body must have more than enough glycogen stored to fuel this time challenge and then some… Finished in 6:02.
    Now for the “Harder Than Ever Workout” ;)

  • Anonymous

    Hy bodyrockers,

    my time for this workout. 9′ 17″.
    It was brutal. But great.


  • Brittany

    I am in the same boat. My boyfriend will not work out, but I wish I could have him as a partner. We have to figure out a way to motivate the people in our lives and convert them to body rockers :P

  • Anonymous

    Ooooh, you are so right, I completely forgot about Lara Croft! :D

    • Peash

      ooo me too! Add her to my list ;)

    • http://twitter.com/FlaviaRequim Flavia Requim

      I forgot LAra Croft tooo!! hahahaha, she´s a beast! =D

  • Anonymous

    You go, younger bodyrockers! I wish I knew bodyrock 10 years ago :D but in my teens, I was extremely lazy :D Not fat or overweight, but too lazy and unhealthy :D And weak, physicaly and mentaly. You rule! :D

    • Alana

      I wish I knew about bodyrock 10 years ago, too.. >>.. I’m only 20, but I let myself go in highschool only because I didn’t really care.. (Not that I was overweight or anything, but still…) Everyone in my household is small- so nows my time to be awesome! Way to go young bodyrockers!

    • Anonymous

      THank you! You rule, too!! :D Thank you for your kind words!

  • The Middleman

    New BodyRocker here. 9:46

    Thanks for the great site.

  • Dana

    8:35. This really Is he’ll week…. I would love to train with Madonna, but I’d like to beat Monica Brant!

  • Anonymous

    That’s pretty good, keep it up!

  • Anonymous

    Thank you for this amazing comment, I really enjoyed reading it. Please say thank you for me to your friend who told you about us :)

  • Anonymous

    Hi Julia – we always encourage people to listen to their bodies and if you feel like you need a rest day then take one. We call rest days ARD’s here – Active Rest Days – a chance to get out and be active in a different way.

  • Anonymous


  • Anonymous

    One of my old favs as well.

  • Anonymous

    No not at all :) but do not pierce your belly if you are still living with your parents. Trust me it is not a good idea.

  • Anonymous

    ha ha :)

  • Kanndyer

    I did the challenge in 5:55, it helped to be timed and I actually didin’t think I would that well. I am a mother of four teens and have always worked out. I have competed at the collegic level with basketball. I had a pretty good work ethic going into college but they brought that work ethic to a whole new level. Since than 20 years ago I have never stopped working out. I completely believe eating right and working out has to be part of your every day lifestyle. I have had children and know what it is like to have your body out of shape…but I never waited to get back into shape . I exercised during pregnancy and immediately after, gradually getting back into the level of shape I was in before pregnancy. Thanks for all the challenging workouts!

  • Anonymous

    i am also conscious about my diet :) but it is true that I do only these workouts and many people who are following are also getting amazing results. It is not always about the time spent working out, it is also about the intensity which doesn’t only help to burn calories. Intense workouts are building and preserving muscles. Muscles are basically fat burning engines and that’s why it is important to do these type of workouts especially as we get older, because our metabolism is slowing down.

  • Bird

    I’d like to train with Sarah Connor since I think she’d dig the homemade equipment, very Terminator 2 :-].
    I thought of her when I figured out to use a dowel over 2 open doors for my pull up bar (works like a charm and I can now do unassisted pull-ups, woo-hoo!). Whenever I don’t have the equipment it becomes a creativity challenge- what would Sarah Connor do? I prowl my apartment eying ever item and space until something pops out. I do the reverse push-ups by getting under my desk from the side and grabbing the top. The “dip station” for leg stuff is two chairs with high backs propped against walls so they don’t slide away from me. My sandbag is an ancient gym bag filled with 11kilos of books I won’t be reading for a while, wrapped in a sweatshirt so that they don’t poke me.

    Of course it would be great to train with Zuzi and Freddy and any and all of the Bodyrock clan as well.

    I don’t know who I’d like to beat… Madonna maybe. Is she Bodyrocking yet or what?

  • Carolina_Jmz

    I’d like to beat YOU & Madonna, and I’s like you both to be my workout partners as well, it’d be interesting.
    Bty, I dont get the whole ‘interval skipping’ things and neither the ‘intervals by 10 seconds and 30 seconds times 30 rounds’ Can anyone explain me?(:

    • Anonymous

      Interval skipping: you will need a jump rope and interval timer. If you set your timer for 10 second interval followed by 30 second interval then you have to do 30 rounds in order to complete 20 minutes of skipping. You will be skipping during the 30 second interval and you will rest during each 10 second interval.
      I hope this helps :)

  • AudraFit

    I would love to train with Zuzana and beat Freddy! Uh oh! Now I’m in for it…

  • http://twitter.com/FlaviaRequim Flavia Requim

    My score was 14 minutes and 50 seconds, a way behind Zuzana, but I´m trying!! ^^ I did all the push ups with proper form!!
    I´d like to beat Stallone and I´d like to workout with Z, because I think she´d will help me to push harder, just like my brother does to me everyday i go to workout, he keeps saying to me: gooooo, gogogogog!!!
    :D I´m completelly exausted! The final skipping was killer!! Soooooo happy!

  • http://30bananasaday.com Windlord

    Hey, guys, what’s up with picking 60+ yr young dudes? Wouldn’t the thrill of beating them be somewhat tainted? ;)

    60 reps [5:55]; a bit sluggish; harder than standard ones aren’t they?

    Train with: the Rock, due to his legendary intensity in the gym
    Trained by: Shaun T, of Beachbody’s Insanity series
    (though if Zuzka is honing her in-yo-face get-some bring-it skillz (at Freddy’s expense), I might switch my vote :D

  • Anonymous

    Beating your own husband at a workout could be sometimes like skating on a thin ice.. :)

  • http://twitter.com/GoustiFruit GoustiFruit

    Hum, I think the only one I’d like to beat every time is… me ! But I’m the last person I would like to have as workout partner ! Sure lots of people will say they’d like to workout with you Zuzana, anyway for this kind of workouts I need to focus to be able to give my best, so I think I could only do it alone.

  • Pingback: Tweets that mention BODYROCK.tv | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv -- Topsy.com()

  • Anonymous

    This just looks mean!! ;) Can’t wait! :)

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

    Btw, I almost forgot, I love the new logo!

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

    Wow, this challenge is really going to kick my butt! I never seem to be able to keep the proper form with side burpees but I’ll try my best for sure.
    This might be quite obvious but I would love to workout with you Zuzana and beat you (both of which are probably never going to happen ;P). You inspire me so much it’s unbelievable, plus your workouts are always fun. Anyways you always give me such a burst of energy…no other trainer has ever done that to me!
    Keep up the awesome job!

  • Pingback: Desafio: 60 repetições. « Dicas do Professor()