Jan 31 2011

Ass Busting Workout

Hi BodyRockers,

I was thinking today how much of life we approach from a “barely enough” attitude. Barely enough effort, attention, thought, focus, kindness… the list can go on and on. Most people are in a perpetual state of auto pilot. They go down the path of least resistance – which for the vast majority means eating whatever and avoiding exercise – avoiding moving as much as possible. Then there are those folks who do take the time to exercise, but with barely enough effort. A half hour on the elliptical, 20 minutes wandering around the free weight room, maybe some sit ups before they hit the change room. The thing about these people is that year in year out nothing changes. They look the same, their strength, agility, flexibility endurance remains a flatline. They feel good about exercising but will never experience dramatic life changing results. Years can go by like this. Decades even. My point is that life is short and barely enough just won’t deliver you remarkable results. You can take a relaxed attitude towards your diet and your training – but you are going to get results that match your behavior. If you want the body, strength, endurance and poise of an athlete then barely enough is never going to get you there. It just won’t.

The BodyRocker who writes that when she started she couldn’t do a single push up – but now can do over 50 – she didn’t get there by barely enough effort. These workouts are tough and it’s not an accident that if you go all in with your effort that they will bust your ass. They kick you in the head and force you to focus down and train hard. There are no short cuts, and you can’t do this on auto pilot. It really requires you to be present and in your skin – aware of your body and on purpose. Feels great doesn’t it?


Freddy & Zuzana

***P.S. Our email subscribe is not working as many of you guys have pointed out. The best way to keep up with all of our workouts and exercise challenges, news etc is to join our facebook fan page here: http://www.facebook.com/BodyRock.Tv ********** We always post new updates here and there are almost 20,000 BodyRockers in the group so far!

Workout Tutorial Video:

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 7
  • Jump Lunge & Mountain Climbers (back and forth)2 min. by 10/10 second intervals
  • 200 skips with jump ropefree style
  • Jump Lunge & Mountain Climbers (back and forth)2 min. by 10/10 second intervals
  • 5 minutes of Interval Training10 seconds of rest/ 40 seconds of work x 6 rounds
  • 1. Sumo Squat & Liftmax. reps during 40 second interval
  • 2. Reverse Push Upmax. reps during 40 second interval
  • Now Repeat the entire circuit one more timeenjoy!

Get your gear for this workout here:


This workout is 20 minute long interval training. It is very dynamic and I promise that you won’t be bored ;)

Set your Interval Timer for 6 rounds of two intervals – both 10 seconds long. What’s special about these two minutes of high intensity intervals is that there is absolutely no rest. You will be doing Jump Lunges and Mountain Climbers back and forth for 2 minutes straight. This is unbelievable burn out and you will curse me for that, however I think it’s a lot of fun :)

Right after these 2 minutes is 200 reps of free style skipping with your jump rope. Think of it as a cool down, however keep a nice moderate pace. It shouldn’t take you too look to complete the 200 reps.

Now do another 2 minutes of Jump Lunges & Mountain Climbers back and forth.

Last part is 5 minutes of interval training with the Dip Station (if you don’t have the dip station, try some modifications or completely different core and upper body exercises). Set your Interval Timer for 6 rounds of two intervals – 10 seconds and 40 seconds. The 10 seconds is your rest interval. You will be doing the Sumo Squat & Lift (which works your legs, butt, abs and arms) as the first exercise. The second exercise is Reverse Push Up (this one is great for your upper back and abs as well). Your goals is to complete as many reps as you can for each exercise during each 40 second interval.

It will look like this:

10 seconds of rest

40 seconds of work – Sumo Squat & Lift

10 seconds of rest

40 seconds of work – Reverse Push Up

etc. until you complete the 6 rounds. Your timer will let you know when it’s over.

This was about 10 minutes of working out and because this workout is 20 minutes long, you have to repeat the entire circuit one more time starting with Jump Lunges & Mountain Climbers :)

Stay strong, never give up!


Around The Web
  • http://aphrodiitee.deviantart.com/ Isidora

    I did this today, last time i did it was 3 months ago. I made a few modifications just like last time, except for the second round of jump lunges and m.climbers i did plank knee tucks & m. climbers to work more my arms. 

    Jump lunges: 10-5 / 10-5
    M.Climbers: 20-18 / 20-15

    200 skips / 200 skips

    Elbow plank knee tucks: not sure mostly 6 / same
    M. Climbers: 14-19 /  same

    Capoeira crab (from the capoeira exercise challenge) 5-5-5 / 5-5-5 
    Crossed ankle push ups: 13-10-11 / 12-11-11 

    Dripping sweaaaat! 

  • Vivi

    Before this one I did Yeah wo ;)
    So my score here is for the last part :
    SUmo squat & Vlift : 15.15.14 / 16.15.16
    Reverse PU : 20.17.17 / 21.17.17

    Very good sweat !

  • http://twitter.com/MsGiginka Ms.Giginka

    I’m sweating like a pig omg! my arms hurts…
    round 1 
    skipping 1:53
    1. 12/11/12
    2. 21/22/18

    round 2
    skipping 3:15
    2. 24/17/20

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

    Just finished this brutality! last time i did it was in march! here are my scores

    Jump lunges 5-10  /  4-10         
    M. climbers 17-19  /  14-20    

    I did both rounds of 200 skips without stopping. 

    Jump lunges 4-10  /  4-10    
    M. climbers 13-20  / 14-20   SO,so,so glad when i finished the last round of these!

    last part i changed the exercises (i did the same i did last time)
    - Capoeria crab with jump up: 5-4-4 / 5-4-4
    - Ankle crossed push ups: 12-12-11 / 13-11-11

    :D !

  • Vivi

    great workout, but i sweat more with others ;p
    I feel a little tired today, so it was enough.
    I added after 50 push up (regular) and 300 abs. No more for today…..Brutus win..Grrr

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

    Wow I CANNOT stop sweating! I dont know if its because its 100 degrees outside where I did my workout or what but this one is a killer!! I’m blaming the immense heat on my scores lol, I mostly tied or came one below my Personal Best. Florida weather in January (when I first did this) compared to now succkkks!

    This still gave me an amazing workout though and I honestly pushed myself beyond my limits, thats why I do these :D

  • Anonymous

    I did this one again. I have to say that even if the jump lunges and moutain climbers are pretty intense, the jump rope was the hardest part for me again… I was breathing so heavily – I was alternating between high knees (50 reps), low jump jack (50 reps), one leg jump (50 reps per leg)
    I was below 2 reps from my previous PB for for the jump lunges and squat/core split but 1 or 2 reps above for the reverse PU and mountain
    Here is my score
    Jump lunges: 10/10/8/8/8/8 – for the 4 rounds
    Mountain: 24/20/22/22/22/22 (round 1,2,3) – 24/22/22/22/22/22 (round 4)
    Squat/core split: 11/10/10 // 11/11/11
    Reverse PU: 24/22/22 // 24/22/22

    My favorite workout are the 20 min IT and this kind of workout (4 min IT here, 2 min IT there, some time challenge, like the marine corps, bikini workout, beach workout)

    Have a great day!

  • Anonymous

    should be :)

  • Anonymous

    I’ve just finished this workout. It KILLED my legs!! :D But I really liked it, especially Sumo Squat&Lift, that one is incredibly fun to do. I did chin ups instead of the reverse push ups cos I don’t have a dip station and those killed my arms! :) And jump lunges + mountain climbers are just brutal!!! I thought my legs are gonna fall off and stay on the ground!! :D :D

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  • BostonsChicago

    This workout (1st one I tried) has me more sweaty in 20 mins than the 2+ hours I’ve been spending in the gym! Thank you sooo much! I look forward to the others and challenging myself!

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  • http://www.janetspreiter.com Janet

    I seem to have lagged a day behind again! I got up early so I could make sure I fit this in before the day’s distractions started.
    Jump lunges: between 5-8 ish
    M climb: 18-23
    sumo squat/lift: about 8-9
    reverse pull up: 17-23 My tall chairs kept wanting to cave in on me, so I had to work extra hard to pull up and keep my arms wide at the same time. hoo-eeee!
    Then I took the dogs for a run up the hill. Did 14 alternating pistols at the top. Cruised home. Hard leg workout! Usually I do the run first, so I had to work harder on the run today.

  • AudraFit

    So, it seemed impossible to ask my 3 year old to keep count for me on the 1st part LOL :) With that said, I was at least able to keep the rep range in my head because the first number was always the highest for me and the last, well, was the lowest…
    Jump Lunges: 9-4 reps
    MC’s: 16-12 reps
    SumoSquat&Lift: 11/9/8-10/10/9
    Reverse Pushup: 19/15/14-20/17/14

    My doorbell rang halfway through this workout and I feel somewhat cheated from my fat burning session. Looks like it’s gonna be an extra 30 minutes of interval skipping tonight:)

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

    I really hope your sister is doing better! “Limps can turn into strides”… I love it!

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

    I am so happy I could help, the great thing about bodyrock is that we all help one another, I love it!

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

    Hahaha let your other half think you are crazy… plus crazy it’s not necessarily bad ;) haha

    You are right, housecleaning burns so many calories!!! So that’s a plus!

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

    How have I never heard that song before? It is absolutely beautiful! Thank you so much for sharing, you are such a sweetheart!

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

    Shara, you are an inspiration! Good job for quitting smoking, I quit too about 1 year ago and I wouldn’t go back for anything in the whole world!

    I agree, healthy food can be yummy but the media want us to think the opposite so that we keep buying processed crap! But we can do so much better!

  • Anonymous

    LOL the same here! I am a fan of good rock music, but when I play it during my workout, I tend to go with the speed of the music, so I end up gasping for air in seconds :D In the past I was listening to Clawfinger or Avenged Sevenfold, but lately I prefer something a little slower, but still “alive.” Gaga works fine, also some PC game soundtracks :D

  • Bean

    Hi Bodyrockers – this is my first post ever. I have been following Bodyrock for over a year now, and have made huge improvements in my fitness. What I struggle with most is setting up unrealistic goals (like wanting to be perfect) and end up getting overwhelmed. I work 5 days a week in a cafe where we serve pastries, cookies, sweets, breads, you name it, and it is part of my job to arrange them/sell them etc. For a long time I was doing really well with not giving in to them staring me in the face all day, but lately I have been feeling like the workouts I have been putting in are not paying off, and therefore feeling hopeless and stuffing my face. What I would like to know is how other Bodyrockers stay on track when faced with such blatant temptation. I love working out, love the way it makes me feel, but lately my diet is a total mess. How do you guys stay on track and not mentally obsess about everything you eat?

    • http://www.janetspreiter.com Janet

      I agree. The diet part is my downfall too. I think I need a chef! :)

      • AudraFit

        I’m with ya on this one as well. The discipline is easier said than done. I just try to keep in mind thinking, bikini, bikini, bikini… It’s definately gotta be tough when you see it all day at work teasing your appetite all day. We should have a name for that temptation as well like the Brutus that visits our workouts :)

  • Anonymous

    Hi Adithya, I’m asthmatic too but it sounds like you had it harder than me.

  • Anonymous

    Good questions, and I think the answers have to come from inside each of us. It’s important to listen to your body and pay attention to when you need a break. What I was referring to was more just about our overall effort level – knowing that when you do something you are 100% focused and you are putting your heart into it.

  • Anonymous

    Hey you – chin up! I hope you are feeling better today!

  • Cindy

    I added all the repetitions.
    Jump Lunges=330 reps
    Skips= 400 reps
    Mountain Climbers=460 reps
    Sumo Squat & Lift=254 reps
    Reverse Push Ups=150 reps.
    I was able to push hard even thought Brutus kept yelling at me to stop “Are you Crazy Lady?

  • Cindy

    I did it in 30 minutes and my scores are as followed:
    Jump Lunge & MT Climber- 6 rounds of 15JL and 20 MTC
    200 Skips
    Jump Lunge & MT Climber-6 rounds of 12JL and 20MC
    Sumo Squat & Lift 29-27-27-25-26-26
    Reverse Push Ups 19-16-16-13-13-12

  • http://www.facebook.com/profile.php?id=680233811 Epona Fyrefly

    Wow this was a killer workout! I did it in the living room so I would have room for the jump rope, and my roommate tried to talk to me while I was doing it, like that other commenter’s hubby. “What are you doing? What is the timer for? That looks hard!” :) The whole workout took me longer than 20 minutes I think, because I cannot do 200 skips in less that 2 minutes, I am still a newbie.

    Question for Zuzana and Freddy, I am using this site to track calories, carbs, and exercise:


    It’s free, but there is nothing in the exercise section that even remotely resembles Zuzana’s workouts. Should just make up and exercise that burns around 300 calories? Or should I just say I’ve done 20 minutes of intense rope skipping?

    How much do you think your workouts burn?

    • Anonymous

      Not sure about the calories burned – it’s actually extremely difficult to accurately gauge this.

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

    Nina your comment totally cracked me up hahaha She must be licensed to kill!!!

    Thanks for sharing your workout music, I am finding it hard to find good workout music lately and I end up listening to the radio… I know, not the best choice.

    Can’t wait for everyone’s suggestions!

    Great job on the workout!

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

    That’s some inspiring story Aphrodite1911, amazing job!

    I agree with Dheana, I’d love to see some pics!

  • Anonymous

    Zuzi, did you found your licence to kill again??? This workout seems like you did!!!
    The buuuuurn was horrible and amazing at the same time! The Jump Lunges / Mountain Climbers combo almost made me cry! Lady Gaga was kinda helping me today :) I dont like her in general (her music, her personality is IMHO great), but I found out that it is a good music for working out! I only have “Bad Romance,” “Telephone,” “Just Dance,” “Lovegame,” and “Pokerface” in my playlist, it is 20 minutes, which is usually enough for the entire workout :)

    Does any of you guys have tips for another cool workout music?

    Of course I didn’t count the reps with Jumping combo, I had a lot of work with keeping myself alive :D

    For 200 freestyle jumps I did:
    1) Legs together – time: 1:53!!! (surprised by that! Didn’t stop once, I think I will soon try the 1000 jumps challenge again to see the improvement since last time, when I did 1000 jumps in 27:56)
    2) High Knees – time: 2:22 (short break after 100 reps, felt like throwing up, lol)

    For Sumo Squat+Lift and Reverse Pushup combo my score was:
    1) Sumo Squat+Lift: 12-10,5-10,5 / 11-11-12
    2) Reverse PushUps: 12-10-9 / 13-9-9

    I added 10 minutes of interval skipping, I was not able to do more, my legs are killing me :D
    I am gonna stretch now, shower and then enjoy a small portion of the brocoli soup I made by your recipe :)

    Also, I miss your scores lately :( I like to compare! :D

  • http://www.facebook.com/profile.php?id=163902525 Yelena Mejova

    Whoa, the first time thru my muscles only felt warm and worked, but by the end of second iteration, my legs felt both numb and on fire… Here are my scores (/ separates rounds)

    Jump Lunges
    15 14 16 11 16 15 / 18 17 18 15 15 17 /
    18 18 19 15 15 16 / 20 19 17 18 15 14
    Mountain Climbers
    6 7 8 7 7 5 / 7 7 6 6 5 4 /
    8 6 4 4 4 4 / 7 6 4 2 4 5
    Sumo Squats 9 9 8 / 9 9 9
    Reverse Pushup 10 7 7 / 10 8 7

    I am a grad student dabbling in data mining, and it would be super interesting to find patterns in these numbers! Like when I get most tired, what’s the optimum number of reps per exercise, etc…

  • Anonymous

    Nice work Aphrodite! And good inspiration for the rest of us…When are we going to see your BodyRocker photo?!

  • Carla

    Hello Bodyrockers, I´m Carla from Argentine. Is a little difficult for my write a lot but i will intent do the comment in English. I think that is the moment for practice my course of English taked in the year, I´m a mother too and wife. We must do all in the same moment. A like read in English because is for my the other challenger to do. Sorry by the error in the comment guys.
    Today did the workout, was amazing, very funny too. Today I decided to start do the workouts. I will intent to do some in the gym and the workout at home. I love doing gym, but Zuzanne what said about your workout? Are fabulous all. You are my inspiration. You give me the new force to entrain. Y Finished about the months my chemotherapy for bread cancer and is hard for me, comeback. I do my self the sandbag and i have the rope and gymboss too, and the dip station is the security door of my baby. If you wants, the elements are the less guys.
    Well, thanks Zuz and regards.

  • macgyver123

    Odd question, what kind of Nike’s are those sneakers you have on?

  • Anonymous

    This is exactly what I needed today!!! Complete leg fatigue…and I love it!! ***giggle***

    • Anonymous

      lol same here! :D My legs are jello now :D

  • Marmaid

    Hi Zuzana Freddy and BodyRockers

    I need your help,
    I need help choosing a pair of sneakers to workout in. I am an ex-runner and the sneakers I have are old smelly running shoes. I need a new pair but I am only familiar with running shoes. Do you have an advice or suggestions in choosing a good shoe to do these workouts in?

    Thank you!

    • Anonymous

      Hi Marmaid, I used to run too (for a shooort time), and I bought Nike LunarLite running shoes. I loved running in them, now I use them for Bodyrock workouts, they have really great sole, soft enough to absorb shocks, but firm enough to not feeling like walking on a pillow :D This is the exact model I have: http://www.wingstudio.com/assets/nike_lunarlite_219.jpg I think this model is like 1-2 yrs old, so I bought them for a good price. I have a few Nike’s and I think you can never go wrong with Nike’s. I also tried Skechers Shape-ups (the ones Zuzanka used in the past) and I lvoe them for working out too!

  • Anonymous

    OMG!!! The 2 min lunges and mountain climbers were BRUTAL!!! Great workout, I was totally wiped out…Thanks soooooo much! :)

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  • Anonymous

    “..nice afterburn…”
    Is there anything like before burn? :D I am just getting ready to work, watching this vid I am gonna do today, and my legs are burning already, aaaaaa, this is gonna be hard!!!

  • http://twitter.com/#!/empowart Jessica

    Hi guys!!
    I just want to say I really love and appreciate the time you put into your posts on a weekly basis. Freddie and Zuz, you really dig down deep and touch each of your followers. Know that it does not go unnoticed. You take your time to write something meaningful, powerful. THANK YOU for inspiring us daily and motivating us to push ourselves ALWAYS, to move beyond comfort zones and to be the best that we can be!

    - For those of you who do not have equipment I altered the workout just a bit. Give it a try if you’d like! I attempted to choose exercises that targeted the same areas as best as I could.
    - Part 1 (Jump Lunges & Mountain Climbers/200 skips/Jump Lunges & Mountain Climbers) I accidently did 5 minutes instead of 2 for the first round
    - Part 2 (5 minutes of interval training)
    Instead of sumo squat and lift I did a sumo squat, jump, and four sumo squat calf pulses (as many sets in 40 seconds): Round 1: 5/4/5 Round 2: 5.5/5/5
    Instead of reverse push ups I did breakdance push ups: Round 1: 10/10/9 Round 2: 9/9/9
    - Part 3 (I added a third part to this workout to add a little something extra)
    Leg raise to touch: 20
    Side Crunch (L): 10
    Side Crunch (R): 10

    I did this whole thing twice! :) Have fun!


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

      Well said Jessica, their passion and hard work doesn’t go unnoticed!

      Btw thank you so much for your suggestions to modify some of the exercises, I’ll make sure I try them tomorrow!

  • Anonymous

    you can do pull ups, or back rows with the Sandbag or even dumbbells.

  • Anonymous

    Ahoj Miso, jsme radi ze jsi nas nasla :) your english is great

  • Anonymous

    well, you can try dips on a chair with single leg lift instead.

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  • Anonymous

    I made a mistake! sorry for that, thanks for pointing this out. I was already thinking about the wednesday workout as I was writing the instructions :)

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

    Almost forgot… about the barely enough attitude.. I remember a few years back I went to the gym for something like 9 months and was very consistent with it. My body did change, since I was quite overweight but it was nothing mayor and no toning.

    Thinking back, I was doing 20mins to an hour (towards the end of 9months) of cardio plus 20/30mins of weights. Probably my weight schedule wasn’t that great to begin with but I remember pushing BARELY ENOUGH, way below my potential. I sooo made sure I wasn’t out of my comfort zone that I had to put a light sweater on while doing weight (after doing cardio). I mean, COME ON!

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

      where did my other comment go?!

      • Anonymous

        Coments are hiding now! :) so they do not slow the page :D click under on a “Load more comments” button :)

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

    Hi Z&F and all the other bodyrockers!

    I’ve been absent for a little less than a week. Some personal stuff really struck me bad this past week and I ended up feeling like crap, eating like crap and not exercising. This is so me and when things go wrong acting like this makes them only worse. I stop caring about myself and it’s just all a downward spiral from there. Having recovered not long ago from bulimia does take a lot of strenght not to go back to that dark, dark place. In the past these “bad periods” would turn into months or even years. But today, after a few days of not exercising and eating poorly (nothing compared to before tho!) I had a moment of clarity and turned the whole thing around, I started caring about myself like a mother would with her own child. I ate wholesome and nutritious food, cleaned up almost the whole house (it always makes me feel better and more in control) and did one of Z’s ass kicking workouts. I feel so good right now.

    I wasn’t sure if I wanted to share this with you all, it’s so hard to feel vulnerable but I owe it to this wonderful community to be true to you and myself. Life can be a real struggle at times and it’s ok to slip every once in a while as long as we get back up and keep going, remembering that no matter how hard life may be we have the choice and power to take control. And God, does it feel good!

    There is no failure unless there is quitting! Have a lovely day everyone!

    • Anonymous

      I really enjoyed reading this comment. It’s funny but you are totally right about cleaning your home – it’s actually quite relaxing :) I am glad that you didn’t give up.

    • Anonymous

      *How can I get back on the wagon?
      *Do you have food in your mouth right now?
      *Then you’re back on the wagon!

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

      Thank you all guys for you support, I knew the wonderful BodyRock community wouldn’t let me down!

      You are the best!

      PS Glad I am not the only one who finds cleaning relaxing and therapeutic hahaha

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

      Wow you guys! I am so overwhelmed by all your love and support, I knew the BR community rocked but you still found a way to surprise me. THANK YOU SO MUCH FROM THE BOTTOM OF MY HEART! Reading your comments first thing in the morining can only mean 1 thing: a hell of a rocking day is ahead of me! :D

      And for the record, I was thinking of doing my workout later today but after reading all your amazing comments… I just want to workout hahaha! Thank you guys!

      Off to sweat! ;P

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

    I am looking so much forward to torture my already oh-so-sore legs with this workout in the early morning :D

  • Tamar

    hi Zuzana,
    i have a Q:
    do you recommend repeating a workout twice in a row (i mean do it once and then do it the next day) if i really liked it or should i try something else to keep it diverse for my body?

  • Heidi

    Hi guys,
    Just wanted to let you know, I made the healthy quiche this morning. It turned out deliciousl. I absolutely love it and half wonderful leftovers in my refrigeratot for later this week. Thanks for posting this recipe. I am planning to make the creamy turkey broccoli soup wednesday night.

    I will do this workout later today after I work, but did want to post that Saturday I got my new RED sandbag, Since it wouldn’t hold more than 15 lbs/6.8 kg, I decided to get some sand (about $5). I put in about 18-25 lbs/8-11.3 kg to start. I don’t have a scale but it was close to half of a 50ib pound.

    Anyway, I had a nice meal Saturday afternoon and tons of energy to burn Satuday night, plus I wanted to use my new sand bag, so I did the following Challege Circuit:

    20 hanging knee raises
    10 reverse pullups
    20 sandbag situps
    20 sandbag swings
    20 crunches on my exercise ball
    8×10:20 jump rope intervals …

    I did the entire cirucit 5 x, it took 55 minutes to complete. But it was so fun and I was so worn out … yesterday (Sunday) was my off day, now I am ready to tackle this ass-busting workout.

    So, now i have all my equipment: jump rope, sand bag, dip station, pull up bar and time. I know some people aren’t thrilled about the equipment (I myself was a late adopter), but I have to tell you it is FUN to have a little gym in your home for–comparatively– low cost AND you will ALWAYS have these items. I love them and so glad I brokedown and got them!!!!!

    • Heidi

      Hi guys,
      I did this workout last night and it was tuff! Those back 2 back lunges and mountain climbers were leg burners :)

      My scores:
      Jump Lunges/Mountain Climbers … gave up trying to count this … but my numbers (and form) ended up being all over the place I think
      200 Jumps: 1:52 first round, 2:06 second round

      Sumo Squate Lifts: 11-10-8/11-11-9
      Reverse Push Up: 18-19-19/22-20-18 (I was reaching failure after 22 the first round second set, the other 2 rounds ended up being more like “elbow bends,” but I just kept squeezing out everything I could and was praying for the last beep :)

      Great workouts. One of my faves:)
      Thank you Z& F. And I second what Jessica posted, the thoughtfulness in your daily blogs is amazing and much appreciated.

      I can definitely relate to the “barely enough” attitude, it’s a bad one that I have been committed to changing. Bodyrock helps!