Mar 16 2011

4 Minutes Workout

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

Hi BodyRockers,

Some of you suggested that we should do a 4 minute workout so that you can blast the song 4 Minutes by Madonna while getting your ass kicked. I am glad you guys share your ideas, because today’s workout is here thanks to you :)

Enjoy,
Zuzana & Freddy

Workout Breakdown

Time: 4min.Workout Type: Interval trainingExercises: 2
  • Blaster Push Upmax. reps
  • Jumper max. reps

Get your gear for this workout here:

Instructions:

This workout is 4 minute long super intense interval training and you will need your interval timer. Set your timer for 12 rounds of 5 and 15 second intervals. You will be pushing at your max. effort during each 15 second interval. The 5 seconds is not long enough to write your reps down so if you have a friend who can count the reps for you, you can share your score in the comments below. There are only two exercises that you will be doing back to back (start with 5 seconds of rest) – 15 seconds of Blaster Push Up – 5 seconds rest – 15 seconds of Jumper  - 5 seconds rest – etc. Checkout the exercises in my workout video above.

Beginners - You guys can do the push ups off of your knees. If you can’t squat all the way down and touch the ground, then just do your best. If you can’t do jump tuck, do jump up. Just remember that you can always do an easier variation.



Around The Web
  • Anonymous

    Wow this looks really killer! Can’t wait so here goes :)

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

    I decided to get up at 4:30 tomorrow to do this workout, I will see how it works me and if it’s gonna be good (I hope so), I will get up at 4:30 few times a week to do my workouts in the morning. I have always been jealous of people who can do their workouts in the mornings before going to work! I cannot do it every day, because my husband an my mum who lives under our apartment would probably hate me if I start jumping above her head in 4:30am :D but they both have night workshift today, so nobody will be in the house tomorrow morning, wish me luck, I HATE getting up this early :) I will also find out how much time do I need in the morning including shower, so I will have no more excuses to not working out AM. :)

    • http://delightfultastebuds.wordpress.com Jos

      Trust me getting up at 4:30 am is very challenging even for me who’s been doing it for a while…but it surely worth it!

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

        I get up at 5:30 every working day, and that is hard already, so I belive that one hour will change it a lot :D I will just try and see if its gonna kill me for the whole day, maybe it is not really gonna work for me…

      • http://www.janetspreiter.com Janet

        I can get up at 4:30 no problem. Being functional enough to do exercise is another matter. I need to think about it for at least an hour!

        • http://BodyRock.Tv Candace

          Agreed, Janet!
          I can get up early and be ready to zip through the day, but have to have a smoothie and ease into the morning before I can fire off a workout…otherwise I’ll vomit and pass out…no thanks, haha!

        • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

          OMG, Janet, funny! We think alike! I have to wake up for a good hour before I do my workout. It’s so challenging for me to roll out of bed and jump around like a maniac:) That’s why I give the workout early birds so much credit!!!

    • Yashizzle

      i started doing my workouts in the morning and i love it! you feel amazing the entire day. totally worth having to wake up early! :) good luck!

    • Anonymous

      I prefer to do my workout in the morning as well – I feel so good the whole day and feel more productive at work too. Sometimes it is really hard to get up and motivate yourself but trust me it is worth it. I wake up at 5.00 to work out (sometime 5.30)
      Before I discovered bodyrock (a year ago), I was working out after work and was just thinking about my workout during the entire day dreading my workout – I was in a bad mood the whole day until I worked out… It was the time when I was going to the gym for 1h30!! I think it would be different though to work out after work with Zuzie and Freddy’s workouts, and I know I will not dread the time when I will have to work out but still I like to be done with my workout, enjoy my day and have free time after my work to go out with some friends!
      Tomorrow when you wake up, just tell yourself that the torture will last only 4 min. What is 4 minute after all!!
      Good luck!

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

      When I was boxing, I HAD to get up between 5:30 and 6:00 to be at the trainings in time, they were held early in the morning. And the group was great, the LEAST violent people I ever had the chance to work out with. We always had a laugh, so I always looked forward to seeing them (and beating the hell out of each other ;-)), and by the end of the class I was energised, happy and greatly satisfied to have done some super exercise and felt strong. My colleagues loved it too, I always entered the office bringing positive vibes and good spirits. So you just think about the other early risers who are your virtual body rocker buddies and try to look forward to working out with them (even if not in the same room). You’ll have a happy start of your day whatever early you got up, that’s guaranteed. Good luck.

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

    It´s scaring!! LOL

  • Donna

    Hey Zuzana, I didn’t curse you today and I would never hate YOU :) Was so happy to have this workout waiting for me this morning. I totally loved this workout. It went by so quick I didn’t even realize I was close to finishing and was preparing for another round of blaster push ups and then the timer went off and I was done. I love fast paced routines so please keep them coming. I spent 25 min all up this morning with warm up and cool down. These are my scores;
    Blaster push up 5,6,5,5,5,4
    Jumper 5,5,4,4,4,4
    Hope you enjoyed the movie!!!

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

      Amazing score Donna!!!

      • Donna

        Thanks Nina!!!

    • http://www.janetspreiter.com Janet

      Wow! great effort on the jumpers!!

      • Donna

        Thanks Janet. I actually love ninja jumping:)

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

    For all of you getting up a O’dark-30 to workout… you’re all crazy!!!!!! But I like it :) I’ll be thinking of you when I am up that early to use the bathroom for the 3rd time in the night… *ugh*

    I’m not sure what my scores were… but I’m certain I did at LEAST 3 of each each time. I was very glad when it was over. I thoroughly enjoyed this workout! It’s crazy how exhausted you can make your body in such a short amount of time.

    Happy St. Patrick’s Day tomorrow… don’t forget to wear green! *kiss*

    • Anonymous

      Hi ashtromanius,

      I know what you mean. I’m just getting to bed around 2 AM and don’t feel like getting up any time before the sun is well up! :-)

      I guess I have no excuses for not doing this workout…it’s shorter than my warm up!

      Zuzana look a bit like Kat Hepburn in the shot above! A very very sexy Hepburn! :-)

      –Chris

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

    I made it! Like, right now, 10 seconds ago :D
    It’s 5:10, I did 10 minutes interval skipping as a warmup, now 4 minutes of this KILLER WORKOUT!!! I tried so hard to push throught the pain, it was so effing hard!!!!
    My score
    Blaster PushUp: 4-4-3-3-3-3
    Jumper: 3-2-2-2-2-2
    I admire everyone who tries this, it is a real killer, but guess what – I really earned my oatmeal today :D
    I will strech a bit and then to shower and to work for my breakfast :) I can’t be more excited this morning! :)))

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      Wow, you really did that! Congrats. I always tried to get up early to do workout but after so many attempt of trying, I gave up. I do bodyrocking during my lunch break at work. If I missed it, then I do it when I get home. In the morning, my body is still dead because I sleep like dead too. Hahahaha!! *LOL*… I’ll do this combo tomorrow… It’s 10:19pm here, Los Angeles, CA time. :)

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

        Thank you! :) The hardest thing was acutally TO GET OUT OF THE BED! after that, everything went nice and smooth :D But the first moment when the alarm started to ring, it was the hardest!!! :) At work already, enjoying my oatmeal with berries :)

        • http://delightfultastebuds.wordpress.com Jos

          Great job Nina! I totally know what you mean…it’s indeed GETTING OUT from the bed is the HARDEST..after you start warming up and everything, you’ll be all so pumped up!

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

            Exactly! All day I felt so amazing and now I regret a little that I didn’t do this earlier :D

        • Yashizzle

          you know that you can track your REM cycle so that you wont be tried when you wake up. this is what i use: http://sleepyti.me/
          its pretty cool you just have to put in the time :)

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

            Wow, thanks Yashi :D I will try to use it! :)

    • Anonymous

      Yay! Congrats!
      When I go to work after working out and using public transportation, I look at every one around me thinking, I am sure you did not work out this morning as I did and can’t experience how great I feel ;)
      That’s great that you were able to wake up and motivate yourself, it will help you keep on doing it the next days!

    • Dheana

      Good for you Nina – and glad to see you’re back healthy and hot after it! :)

      How do you feel working out on an empty stomache? I tried working out first thing in the morning and found I didn’t have quite as much focus or energy than a little later in the day. Of course, that was when I was brand-spanking new to full time Body-Rocking. Perhaps the body just gets used to it.

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

        Thank you Dheana! I didn’t even think about the fact I had an empty stomach… thank you for making me realize that :D I didn’t feel bad, or weird or anything, I felt very good and I think my energy level was much higher than when working out in the afternoon… I described it a little more in detail on my blog: http://makavelina.webnode.cz/news/joy-of-morning-workouts/ if you are interested in reading some silly words :)

    • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

      Congratulations! That takes dedication!!

  • Anonymous

    Speaking of Hip Hop Freddy, have look at that: http://www.youtube.com/watch?v=Y4K-6x07nyw
    It is doing so kind of mountain climbers as well at 6’32″ ;)

  • Anonymous

    Hi Zuzana,

    Hate you? Never! Hate is a complete waste of time! Tomorrow even though it a really busy day for me I will fit this workout in. Don’t have anyone to keep track of the reps, but I guess I could video record it and know that way.

    Take care,
    –Chris
    PS I have a question for the Bodyrockers who use Compress Shorts. Do they work? And I’m guessing you don’t wear underwear with them on.

  • Dheana

    I read this post first and thought “Four minutes, c’mon…what kind of work out is that?”. Then I watched the video and saw how hard you were pushing and struggling…And now I’m scare! Ha ha! If this 4 Minute workout killed Zusana, I think I’m really in for a world of hurt!

    I promise though, no matter how much it might hurt, I won’t hate you…couldn’t hate you even if I wanted to. You elicit nothing but love, admiration and respect from me girl! (both of you!)

    Can’t wait to try this at lunch…wish me luck!

    • Dheana

      Ok – update…just finished this little atom-bomb of a workout….My quads cursed your name a few times, but I still love you! :-)

      • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

        Dheana-I clicked on your picture and looked at some of your pics (don’t think I’m a creep:) and you are RIPPED! Is bodyrock all you do? I have to know!!!!

        • Dheana

          Hi Dana, thanks ya’ creep (kidding!)

          The short answer is no, those pictures aren’t the result of Body Rocking. But the photos I will be posting by the end of summer will be.

          Those pics are actually from a fitness competition I did about three years ago. After that, for reasons I’ll spare you, I actually let it all go – stopped working out for over a year, lost a lot of muscle and gained a good layer of fat. I’ve been back to working out for a while now and am now on track to surpass my former glory. :)

          I wan’t BodyRocking when I did the competition. The style of training was still interval based but more traditional in that we did longer workouts with more rest between sets and more islated muscle groups. My diet was pretty much exactly what Zusana suggests. In addition, I didn’t do a lot of traditional cardio. That experience showed me that diet is really the key component to fat loss. It took me a total of 9 months from being a non-exerciser to standing on stage for those photos. And here’s what gives me so much hope and makes me SO super excited about the future – I know so much more than I did then! I’ve got all cylanders firing now – the mental side, the physical side, the diet, the support. Some of what you do before a competition like that isn’t exactly healthy, as weird as that sounds. But now I have Zusana and Fredrick and this amazing community on my side, so I know I can be even better than I was then and do it in an even healthier fashion. So the next time I post photos they WILL be the result of Body Rock alone.

          ..probably a bit of a longer answer that you were betting on, but there ya’ go!

          BTW – I looked at your profile pic too – You have a gorgeous smile! …and we’ve actually got pretty similar body types!

          • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

            Thanks for the information!!! I found it quite interesting!! 2 hours on the treadmill??? Seriously???? blech. And thank you for the compliment!! I appreciate it very much:)

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    killer 4 minute workout! I did approx 6 blaster push ups and 3-4 jumpers. If you are crazy like me and ate too much bee pollen and coconut oil pre-workout, you would also follow that routine up with 15 minutes of skipping, the entire workout again minus the jumpers and add high knees, a couple hundred various ab exercises, and a few extra push ups just for fun. Bee pollen gives me crazy energy:)

    • http://www.janetspreiter.com Janet

      I need some bee pollen, then!

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

    Wow! This was insane! I cant believe you can have such an intense workout in 4 minutes!! I didn’t keep score for this workout, but next time I definitely hope to! This one pooped me right out! :) THANK YOU ZUZ AND FREDDY FOR ALWAYS PUSHING US TO NEW LEVELS!!

  • http://delightfultastebuds.wordpress.com Jos

    Ok I did this in the morning roughly I think i did around 4-6 blaster push ups and about 2-3 jumper…OMG that jumper burned my quads A LOT. I felt like I didn’t push enough so I’m planning to do this killer 4 minute later today after I got home..this time hubby will help me count the reps..we’ll see!

  • Mary Lou

    Insane! I had my 11 yr old keep score.
    4-4-3.5-4-4-4
    3-3-2.5-3-3-3

  • http://www.janetspreiter.com Janet

    OMG! Seeing stars! I got 5 to 6 push ups and 2-3 of the other ones. Boy, was I glad to hear the final buzz! I did my long hill run first, which I was not such a clever idea. Brutus was trying to keep my feet pasted on the ground. Shower!!!! I will be very wary of future 4 minutes wall crashers….moan.

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

    Holly Cow!!! That was… that was AWESOME! I’ll do it again tomorrow morning. …and every morning :-). Even my dear fiance (who was counting my reps) developed a liking to this exercise while he watched me suffer and huff and puff. Our scores are:
    Sünci:
    Blaster: 5,5,5,5,4,5
    Jumper: 4.5,4,3.5,4,3,4
    Craig:
    Blaster: 4,4,4,4,3,3.5
    Jumper: 2.5,2,3,3,3,3
    Now I’m off to do some skipping and if I still have some juice after that I might repeat yesterday’s dizzy crab – I loved that too much too.

    • http://www.janetspreiter.com Janet

      and did you do it again today???? just had to ask :)

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

        :-D I must admit, Janet, I didn’t. …but I did the next day and I improved my score too.
        Blaster: 5,5,5,5,5,5
        Jumper: 5,4,4,4,4,5

  • Kirry

    Pffft.. Those Jumpers…what a nightmare.

    About getting up early to workout: I can´t exercise in the morning. My neighbours will hold secret meetings, planning evil ´accidents´ in order to take care of the energetic, skipping squirrel upstairs.

  • Lvette #1

    The jumper was hard on my thighs, lungs were burning after the 4 mintues
    1. 6-5-5-5-4-5
    2. 3-3-3-3-3-3

  • Anonymous

    I’ve been feeling awful all week, because of a new medicine I’m taking and its side-effects. I only skipped a workout once, but the rest I’ve completed. (Halfheartedly.) Yesterday I felt very lightheaded after working out, I actually had to cut the workout short, and today I’m just not feeling well in general. So I’ve taken today off too, just to make sure I’m okay.

    I feel so guilty! I’m scared of losing progress. I know health comes first, and I always tell that to others, but it’s hard when you have to step down. I have a hard time realizing if it’s Brutus telling me to take the day off, or my body. I absolutely love working out every day, and taking two days off puts me on a guilt trip.

    Anyone else have this problem? Hoping to do this one tomorrow morning, if I feel ready!

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

      Girl, I had the same problem, I got very sick in the middle of the workout and I though it was because I didn’t wait enought time after eating. I skipped the next day and then did another workout, which made me feel even worse. I though I was just tired, but I went to see a doctor and I was diagnosed with a serious throat inflammation. I felt very guilty about not working out, and I was not able to workout for 3 weeks!!! But I am really glad now that I did listen and went to the doctor and rested for some time and now I can be back on track. If you feel any weird feelings you never felt before, be carefull, rest a little and if the feeling wont go away, see a doc for consultation, it can be something simple, but doc can help you make it better quickly.
      I think everyone can notice the difference between “I am too tired or to workout” and “I feel too sick to workout” so if you are sure it is not the Lazy Brutus, better rest and give your body what it needs. Good luck girl, keep us posted about how you are doing…

      • Anonymous

        Thank you! I ended up skipping the workout and then I went to bed early, sleeping in this morning. I think it was just an overload of stress and not eating enough the past few days, because today I feel back to my normal self. I’m ready to work out!

        Sometimes its easy to convince myself I’m sick when I’m just tired. I think I really was tired, which is why I felt as if I should have pushed the workout anyway, but in some cases really should give your body a break. Thanks for the encouragement. :) Wow, three weeks sick without working out…. I would have felt the same!

  • Anonymous

    this was absolutely brutal!! i first did the copoeira exerciese challenge in 12 minutes, then this. for an awesome workout. i saw in a music video a move just like the copoeira one that looks like it could be a lot of fun. “the right stuff” , go to the time 1:40 to see the dance, catchy song too, the ppl in the video have a little bit weird clothes haha.

    http://www.youtube.com/tarastilesyoga#p/c/5A07F66DB6857196/3/F-t5J32yCyY

  • Anonymous

    and omg i want to be able to do this

    http://www.youtube.com/watch?v=j56eH9M0ObY

  • http://BodyRock.Tv Candace

    Excited to do this one tomorrow! Right after a half hour swim planned on the training schedule :) I already know my quads will probably grow mouths and swear at me….

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

    Funny thing happened today – 3 people I don’t know, all probably New Czech Bodyrockers, contacted me today with some questions about Bodyrock.tv! :) I feel like a secret contact man between Bodyrock.tv and new Czech Bodyrockers! :D I never got e-mails from strangers before, so I was suprised a bit, they seem nice and I hope they will join us with an effort :) One of them found me here and one of them via Twitter (I knew twitter is gonna be useful, haha). I like helping people and I am really happy that I can help new bodyrockers in their start! :)

    • Anonymous

      Hi Nina,

      I sounds like a good thing to me. What did they ask if I might inquire?

      –Chris

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

        Basically they asked me how to start with Bodyrock if they never, one of them asked me where to get Dipstation, there were questions like How to start, if they should just pick a workout and try, if I know Zuzi and Freddy in person, If I will be interested in chatting with them :) One of them said that he found my blog and loved it, and that his thoughs and opinions are very similar (I was happy about that, I never though people will read it, I keep it mostly for my personal use and kinda therapeutical reasons) :D I am happy, I like to help and advise (if I am able to)

        • Anonymous

          Hi Nina,

          Well, it seems likely you will meet with Freddy and Zuzana at some point soon and I think you make a pretty good spokes person for CZ newcomers to Bodyrock.tv. And if it’s alright I would like to wish you a Happy Birthday!

          –Chris

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

            Thanks a lot Chris! :) I really appreciate it, yay, I am not 25 anymore :(((
            I would love to be like a chainpiece between CZ newcomers, I know some who don’t know any english and I am happy to translate or describe :)

          • Anonymous

            It would be cool if everyone was as welcoming in their native language.

            You should remind them that there is also a bodyrock.tv at facebook. Which can be assessed simply by scrolling over to the facebook link just under the Workout Schedule and next to About at the top of this page.

            –Chris

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

            LOL, another 2 emails from 2 ladies when I got home from work :D I already had to make a new BODYROCK folder in my g-mail :D
            I will tell them everything and I think we might see them all soon posting and sharing their experience :)

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

      That’s really-really sweet! :-)
      I also got contacted by a Hungarian girl about a month ago and I was head over heels to be able to praise the BodyRock.tv site and give some motivation to her. Just like you, I also enjoy helping, and being a kind of BR ambassador is such an honour. Once the newly structured site will be ready, perhaps we could form country groups where people not speaking English could consult others for tips, translations and support. I’d be there to help the Hungarians for sure.

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

        Today another girl (from Morocco!) contacted me! :) I am so glad, I am also amazed how Bodyrock connects people together :)))

  • Anonymous

    Gees, I did this workout and come up with number closer to half everyone else’s!

    Blaster 4, 4, 3, 3, 2, 2
    Jumper 3, 3, 4, 2, 2, 1.5

    The thing that seemed to kill me the most was the jump up at the end of each Jumper.
    I guess I need to seriously work on polymeric jumping! It also might be the unfamilarity of each exercise and with practice I would improve my score, but I was pressing hard to do those I did.

    Nothing to do with this or working out…I was getting some brown paint matched to today (Saint Partrick’s Day) and the first attempt was a bright green!

    –Chris

    • http://www.janetspreiter.com Janet

      Add red to make brown, Chris…finally, something in my area of expertise!

      • Anonymous

        Ha, ha the artist among us!

        Yeah, computer formulations presume a set point that is correct. And if he had just added a bunch of orange to the blue base we would have had the brown. I knew something was wrong when his formal called for a lot of yellow with no red,. Anyway, the fun didn’t end with the green the next can was the orange because he had finally got the correct formula and used the white base instead of the blue. It was a comedy of errors and I wasn’t helping him any. I have BA in visual arts and mixed the sample that matched the kitchen cabinets he was going by.

        Hey, have I ever mentioned I really like your art!

        • http://www.janetspreiter.com Janet

          Thanks, Chris. Art and Bodyrock= great combo. I paint when I am too tired to move! Save all those extra mixtures…I’m sure they’ll go well with the brown!

  • Anonymous

    I could not believe how bad my thighs were burning after this workout, it felt so ouch/great!
    Blaster 6,6,5,4,5,5
    Jumper 4,3,3,4,3,3

    The workout went so fast I loved it, just when I thought I might hate you, it was over.

  • Tereza_CZ

    This was just…there’s no adequate adjective:) Very brutal but very fast four minutes of my life:) I managed to write down the score luckily:
    1. Blaster Push Ups: 6 – 7 – 5 – 5 – 5 – 5
    2. Jumper: 4 – 4 – 4 – 3 – 4 – 3 1/2
    I’m glad this is over:)

  • AudraFit

    Looks like everyone kicked a$$ in 4 minutes! Brutus didn’t even get a chance to visit this one!

    BlasterPushups: 7/6/6/5/5/4
    Jumper: 4/4/4/3/3/4

    Not sure if it was the fastest 4 minutes of my life or the longest LOL!

    • http://delightfultastebuds.wordpress.com Jos

      those are awesome scores! jumper was super hard..could barely reach 3 for me!

      • AudraFit

        Trust me my quads were begging for mercy!

    • http://www.janetspreiter.com Janet

      great scores, as always, champ audra!

      • AudraFit

        Thanks Janet! Everyone did awesome in this workout!

    • Anonymous

      wow, awesome scores! Congrats!

  • http://BodyRock.Tv Candace

    pant, pant, pant, pant…..sigh…pant, pant, pant, pant

    Blaster Push Ups: 6, 5, 5, 5, 4, 4.5
    Jumpers: 6, 5.5, 5, 3.5, 4.5, 4

    goood one….

  • Anonymous

    Okay, so am I the only one who thought there’s NOOOOO way that this 4 minute workout could possibly be affective??? I was sooooo wrong! The intervals of 5 and 15 seconds were really tough and Zuz, you weren’t klidding….5 seconds isn’t enough time to write down your scores but I did it anyhow (even though I may have sacrificed a rep). I was also surprised that I was sweating and panting by the end of this 4 minute workkout! I felt as though I probably should have done another workout in order to catch up with everyone else…however, I plan on doing that tmrw:) I have been away for a few days with my girls as it is march break…and I did absolutely NOTHING but spend time with them. I’m not going to feel guilty about it I’m just simply going to make up for lost time.

    My scores for this workout are as follows:
    Blaster Push Up; 5,5,4,5,4,5
    Jumper: 5,4,4,4,4,4,

    The “jumpers” I found VERY difficult come round 3. I hope I pushed hard enough and feel it in the morning however, if I don’t then I’ll know it and I might even try it again no that I can see everyone else’s scores…

    Nighty noght BodyRockers…

  • Lena

    I re-visited this workout today because I really wanted to do SOMETHING after not working out for the past two days (worked all day Saturday and cleaned the house, did groceries, etc. all day yesterday and actually needed a rest after the marathon workout week last week!). I am playing Tennis this afternoon so I didn’t want to do a really long workout so this was perfect! I feel really energised and like I worked every part of my body! No time to count, never mind write down my reps though ;)
    Seeing some great scores posted in the comments here. Great work, Bodyrockers!

  • Lena

    I re-visited this workout today because I really wanted to do SOMETHING after not working out for the past two days (worked all day Saturday and cleaned the house, did groceries, etc. all day yesterday and actually needed a rest after the marathon workout week last week!). I am playing Tennis this afternoon so I didn’t want to do a really long workout so this was perfect! I feel really energised and like I worked every part of my body! No time to count, never mind write down my reps though ;)
    Seeing some great scores posted in the comments here. Great work, Bodyrockers!

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

    did not p90x stretch 1/2 of it then did this wkout! KILLER!

  • Jenny

    Blaster Push Up: 4, 4, 4, 4, 4, 4
    Jumper: 3, 3, 3, 3, 3, 3

    I absolutely love the 4-minute workouts for busy mornings! <3
    I kinda wish there are more of them than two xD
    I'm still gonna go do another workout tonight just because.. I want to!? lol

  • Monstrosity5

    On the road again – here’s what I did…
    Did 7 rounds – just for fun!
    Blaster: 5-5-5-5-5-5-5
    Jumper: 5-4-4-5-4-4-5
    Gotta go FASTER! (at least I had good form)

    Capoeira Crab
    10:17

  • Maria Sweden

    My scores:

    Blaster Push Up: 6  5  5  4,5  5  4
    Jumper: 4  4  3  4  4  4  

  • http://profiles.google.com/patrice.read Patrice Read

    This was my first Bodyrock workout too! I was surprised how only 4 minutes could be so hard. I’ve been a daily Bodyrocker since. Welcome!

  • Annebel Wind

    Did this one today… Still a killer.. I do not have a lot of time now.. So this one was just perfect, didn’t wright down my reps.. Blaster push ups: some rounds 4, some 5. With the jumper: 3 and 4 scores.. That one to me was the killer.. but still love this one for a busy day.. Love you guys..

  • Elena Ioan

    OMG!! I totaly killed my personal best this morning!!! Before, I was able to do 4 to 3 push-ups/round, and 3 to 2 jumpers… And here’s my score this morning:
    Blaster push-ups: 5!, 5!, 4, 4, 4, 3.
    Jumpers: 4!, 4!, 3, 3, 3, 3.
    Yay!!! :) Good morning Vietnaaaaaam! Haha! :)