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Mar 31 2011

All I Want For Christmas Is Abs Workout

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

Hi BodyRockers,

Today’s workout routine is from December 2010 – as you can tell from the title :) The good news is that you don’t have to wait till next Christmas to start to get in the best shape of your life. Taking the time each day to strengthen your mind, body and spirit is actually one of the most positive and loving gifts that you can give those that you share your life with. I have heard it said many different ways that we have to love and care for ourselves before we can be good life partners for others. My guess is that goes for all kinds of roles that we find ourselves playing each day – wives, mothers, friends, sisters, brothers, co-workers. Being good to yourself will even brighten the day of complete strangers because you are more likely to be kind to everyone around you. I guess my point is that these workouts are about a lot more than just getting in physical shape – you will see that they have a deeper, bones to skin impact on every area of your life. I am very happy that we can share this daily practice of sweat together :)

Enjoy your training!
Zuzana

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 3
  • 1. Triple Squat Action6 rounds (20 seconds for each Squat)
  • 2. L-Sit16 rounds (5 seconds of work, 10 seconds of rest)
  • 3. Pick Up Jumpsmax. reps during 50 second intervals

Get your gear for this workout here:

Instructions:

This workout takes exactly 12 minutes and is divided into 3 parts, each of them 4 minutes long. In the first part of the workout you will be using your interval timer and your sandbag. Set your timer for 6 rounds and two intervals of 20 seconds each (or 12 rounds of one interval of 20 seconds – that’s the same thing). You will be doing the Triple Squat Action: 20 seconds of regular squats (all the way down), 20 seconds of half squats (get your thighs parallel to the ground) and 20 seconds of short pulses with your thighs parallel to the ground. There is no break in between the intervals. It is 4 minutes straight of pure burn out. I loaded my Sandbag with 15 kg of rice so it was really intense. If you are a beginner you want to start with less weight or just your own bodyweight.

In the second part of the workout you will be using your interval timer and dip station. The exercise that you will be doing is L – Sit – amazing exercise that will target your upper back and core muscles. You can manipulate the intensity of this exercise by choosing your own intervals. I set my timer for 16 rounds of two intervals – 10 seconds and 5 seconds. The 5 seconds were my work intervals and I had 10 seconds of rest in between them. It was pretty intense for me so if you are a beginner you might want to have longer rest intervals.

The last part of this workout is 4 minutes of  two intervals – 10 seconds of rest  and 50 seconds of max effort. Your goal is to complete as many rounds of Pick Up Jumps as you can during the 5o second intervals. You will pick up the sandbag over your head, do two jumps forward and place the sandbag on the ground. Pick up the sandbag again and do two jumps back. You will be jumping forward and backwards for each round – every time the sandbag touches the ground counts as 1 round. I completed 9, 7, 8, and 8 rounds during the 50 second intervals.

Triple Squat Action

L – Sit

Pick Up and Jumps

  • Lena

    So because I don’t have a dipstation (yet) and because I skipped the Burpee Fusion workout last week and have been feeling guilty about it ever since, I decided to not do this workout today and went with the Burpee Fusion from hell workout today instead! I was really dreading it and I must admit that I reversed the order (so started with 20 burpees and worked my way down to 11) BUT I improved my PB time by around 4 minutes and I had an extra kg in my sandbag for the swings (12 kgs today, 11kgs last time – I couldn’t find my one kg rice bag so I had to do either 10 or 12 ;) ). Today this took me 24:50, last time 28:59. So happy I finally got it over with!! Good on all the Bodyrockers who actually took the challenge last week and well done for all the great improvements!

    Only one more workout to got this week guys :D WE CAN DO IT!!!

  • AudraFit

    I agree with you Zuzana! We have to take time for ourselves so that we can take care of the ones we love! Bodyrock is my daily physical, emotional, and mental therapy. Not only can you achieve a fine tuned body; The post-workout euphoria I get after completeing a Bodyrock workout, for me, there’s nothing like it! :)

  • Sarihndipity83

    Does anyone know what size sandbag Z has?

  • Sarihndipity83

    Does anyone know what size sandbag Z has?

  • Annie_B

    I couldn’t agree with you more Zuzana :) We have to learn how to love and take good care of ourselves first before we can do for others. I used to put all my time for my kids and family and ended up felt depressed, not happy like I used to be. All has changed when I found Bodyrock.tv .Now I “make” time for myself everyday and it takes as little as 30 minutes. This 30 minutes ( well, sometimes more if we have to face with those burpees workout lol) really brigthen my day!!! Never look back, never regret.I’ve learned that you’re as important as your kids and everyone else in your family.

    I did this workout back on December 16. I used 25 lbs. bag for first part. I want to challenge myself today so I added my bag to 32 lbs and that’s all rice bag I have in my house. It was heavy and by 3rd round I almost wanted to drop the bag and took out 5 lbs. But I’m glad I didn’t :) I took deep breathe and pushed through 6 rounds…cursing a lot lol.
    For L – Sit, it is still challenging for me. I could do proper form for 3 rounds then had to put one foot on the floor for the rest. I did better though :) Last time I could only do 1 round.
    Part 3 : 7,7,61/2 7 with 25 lbs. compare to Last time I used 18 lbs. 10,7,7,8

    Yep, only one more workout for this week…lets bring it everyone :)

  • Anonymous

    Hi Sarihndipty83,

    Zuzana has the Power Package from Ultimate Sandbag. It’s loadable up to 45 pounds of sand, but she is using bags of rice which probably weigh less. But, this is pretty smart as it allow more flexibility in changing weights quickly.

    –Chris

  • Anonymous

    Hi Lena and other Bodyrockers,

    If you have a pull up bar you can do hanging L-sits for it.

    –Chris

  • Sarihndipity83

    Thanks Chris!

  • Donna

    This is my workout for Monday. I don’t have a pull up bar or a dip station so does anyone have any suggestions to replace the L-sit???

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

    get a broom or mop stick that strong enough to hold your weight and find two stand like 2 chairs or anything where you place that stick. I guess, if you can find a low wall, you can just hang there and lift your legs and hold it. Hope this help. :)

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

    Hi everybody,
    I just finished this.

    I started with my (1) Kettlebell (20 lbs) swing for 4 minutes (6 10/30). My score is 20,20,19,19,19,19=116.

    Then,

    (2) All I Want For Christmas is Abs Workout

    Triple Squat
    9,11,19 / 6,8,14 / 5,7,15 / 5,6,15 – i don’t have SB so I used my dumbbells 8 lbs x 2 = 16 lbs.

    L-Sit
    - I can’t lift both of my legs so what I did is one leg on the ground (alternate leg each round). I still feel the burn. Love it. :)

    Pick-up Jump
    11,10,10,10 – again no SB, I used 8 lbs DB x 2 (16 lbs in total)

    (3) 8-Pack Abs
    - 8 exercises, 30 reps each
    - time challenge = 4 minutes and 15 minutes. Please see the link below if you wanna see what 8-Pack is…
    http://www.youtube.com/watch?v=69PXO7NY1jE

    After the burn and sweat, I still wanna do more but it’s getting late here (almost 11:00 PM Los Angeles), I enjoyed dancing with my trance musics… I was also playing with my pull up match with burpees push up and jump up to my pull up again…

    Tomorrow, I’m planning to do hiking… maybe I’ll do bodyrocking there too. :)

    Thank you, Zuzana and Freddy… You take care both… I know how you miss each other now… Freddy come home soon… Zuzana will be crazy without you… Hehehehehe!! :) Just kidding… Love you and all bodyrockers… Enjoy the weekend, everyone. :)

  • Donna

    Thanks Maria :)

  • http://www.tzsports.com BodyRocker David

    I always enjoy your point of view. That’s one of the things I love about BodyRockers. We share many thoughts and ideas. I agree, it’s the best!!

  • Lena

    Thanks Chris, unfortunately I don’t. My boyfriend has Power Rings (Zuzana used them ages ago eg. here: http://www.bodyrock.tv/2010/02/04/fat-slaughter-workout/. I think she calls them gymnastic rings), that we used to be able to set up on our balcony, and they worked pretty well as a sub for most dipstation and pull up bar exercises (even though they make a lot of exercises harder due to their instability) but at the moment we have builders in re-doing our balcony so that isn’t an option. I think I will get a dipstation eventually… Birthday’s not till August though ;-)

    Have a wonderful weekend everyone! I’m going to a Body Balance class this morning and will then tackle the final Grand Theft Booty workout this afternoon :)

  • Lena

    Thanks Chris, unfortunately I don’t. My boyfriend has Power Rings (Zuzana used them ages ago eg. here: http://www.bodyrock.tv/2010/02/04/fat-slaughter-workout/. I think she calls them gymnastic rings), that we used to be able to set up on our balcony, and they worked pretty well as a sub for most dipstation and pull up bar exercises (even though they make a lot of exercises harder due to their instability) but at the moment we have builders in re-doing our balcony so that isn’t an option. I think I will get a dipstation eventually… Birthday’s not till August though ;-)

    Have a wonderful weekend everyone! I’m going to a Body Balance class this morning and will then tackle the final Grand Theft Booty workout this afternoon :)

  • Donna

    I practised an L-sit for tomorrow’s workout on a floor pull-up bar that I had and I couldn’t lift my feet off the ground. Looks like I will have to find a modified version of this exercise…

  • Anonymous

    Hi Lena,

    They are typically called Gymnastic Rings and hang from straps. I have some kicking around someplace in a box.

    I use the Pull- up bar as the DIY Dip Station I made is outside and the weather here is still a bit soggy. Had a cherry tree fall over in one of our yards!

    But, the whole point with Gymnastic Rings is the instabilities forces you to work harder so some folks like them for that.

    –Chris

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

    Bodyrock has changed me from the inside out!! Once taking care of my body became a lifestyle – something I enjoyed and needed every day – the vibrance spread to the mental and spiritual. Loved going back to this workout :) That L-Sit is brutal EVERY time!! But I like it.

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

    I was looking at that sandbag and I noticed that one does not have handles on the side. Z’s has handles on the side which I have been searching everywhere for. It looks very similar to hers but has flaps on the side which is what I have and I actually want one with handles. Anyone know where I can get one with handles?

  • Anonymous

    did this workout outside in the sun for the first time this year! it was really nice. i did L sits and held myself up with my hands on the ground. I did 20 minutes of jumproping after, 20 intervals of 10 secs pushups and 20 secs skipping, and another 20 intervals of 10 secs v-crunches and 20 secs jump rope/ bicycle. then 5 more minutes of abs, and yoga in the sun:)

    idk its been hard lately for me to push myself. i feel like im just going through the motions, and when the exercise gets too hard i kindof just freeze and stop. Its like a lack of energy, idk why!!!!!!!!!! does this ever happen to anyone? Hopefully it will get better when i get to workout outside more.

  • Anonymous

    Hi Dana,

    I think Ultimate Sandbag just gave Zuzana and Freddy an upgraded bag when they moved as they had the same tabs on the first bag. Ultimate could make some money off having a set of bags with the better handle as I would have paid more for it. I ended up sewed on handles and put pipe insulation and athletic tape on them to make it easier to see and grab them. Maybe I will do a Bodyrocker article on the subject when I have some time.

    –Chris

  • Donna

    Hey Zuzana and Welcome back home Frederick:)

    I just finished this and I am actually puffed after the last exercise. The L-Sits where funny because I was practising yesterday and I just couldn’t do one no matter how hard I tried. Does it help to have someone hold your feet as you lift up off the ground??? Just an idea!!! I find the modified version very easy and the feet lift off way to hard without a dip station. I believe If I had a dip station I could do this exercise.

    1.I completed three sets of the Triple Squat with my sandbag in 20s intervals non stop 9,10,9 and of the short pulses three sets of 23,22,19 for 20s intervals non stop and the burn burned big time. 2. L-Sit I did 16 rounds of 5s hold and 10s rest I used my floor push up bar which has arches which are elevated off the ground. 3. Pick up jumps with sand bag 4 rounds of 50s intervals 10,10,10,9…

    Zuzana I know you are so happy to have hubby home…ENJOY!!! All good things come to those who WAIT…

  • Anonymous

    Great idea to do L-sit with hands on the floor! I’ll try these variations

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

    The pipe insulation and athletic tape are great ideas, Chris!!!

    My ultimate groceries bag already has 6 handles (attached one by one as the relevant exercises presented themselves), they are all made of rolled up bubble wraps and attached to an ordinary large cloth shopping sack by strong but simple brown parcel tape. Economically very good solution, the handles are comfortable, but it’s just temporary – I’ll have to get hold of the real thing eventually.

    I’m preparing in spirit for the purchase of a proper dip station too, it’s just sooo expensive here in Europe. …although the amount of money I save by not having to pay gym membership probably justifies the cost.

  • AudraFit

    I used our Roman Ab chair for the L-sits and 30LB barbell for the squats and pick up jumps (10,9,8,9)

  • Anonymous

    Hi Ildikó,

    You should do an article on your ultimate groceries bag.

    My Ultimate Sandbag by the way is designed to hold up to 80 pounds of sand.

    –Chris

  • Jen

    This was my first official bodyrocker workout! I finally received my interval time, sandbag and dip bar in the mail :) Great workout!!! Thank you Zuzana!

  • Anonymous

    Another one bites the dust!

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

    Whoops, I did it again.
    This time I managed to do 4 proper L sits.

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

    Just finished :)
    4:30am, another morning workout after a while. My score for the last part was 10-10-9-9 (last time it was 10-8-9-8, but the sandbag was luch lighter back then). At the L-sit I am still not able to lift my feet, but I held my butt up for full 5 seconds in every round!!!

  • Danielle

    I DO THE SAME THING!!! hahahah I was so proud as well!

  • Mary Lou

    WOW!!!!!

  • Mary Lou

    Still can’t get my feet off the floor… Alternating picking up one foot, then the other, then trying both. Does anyone know if this is counterproductive and should I just be trying to pick both feet up all the time?

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