May 9 2011

Im Into You Workout

Hi BodyRockers,

As you could already notice from our Workout Schedule for this week, we are going to train from Monday to Friday and our workouts are all going to be only 12 minutes long. This is necessary, because we have so many things to do this week before we leave Prague and I have a very little time for my training. I made these workouts super hard by adding the Jump Rope to all of them and also exercises that are challenging so that you get the strength training and cardio in one intense session. Of course it depends on how hard you can push yourself which is always very important. Don’t forget to pay attention to how much and what  you are eating as well, because you don’t want to sabotage your training. If you are bodyrocking on a regular basis with us, then you will see the results that you want to see pretty soon, BUT pay attention to your diet otherwise you won’t see anything :( that would be such a shame don’t you think? I don’t have a diet challenge for you guys this week but my challenge will be to share with you some of my favourite recipes that I’m prepearing for myself. I have also a lots of emails from you with your recipes, pictures and burpees that I will be sharing in our BodyRockers section. Enjoy your workout and see you tomorrow.

Zuzana.

P.S. WATCH THE VIDEO UNTIL THE END BECAUSE I WENT OVER EACH EXERCISE TO EXPLAIN THE PROPER FORM AND VARIATIONS FOR BEGINNERS!

Workout Breakdown

Time: 12min.Workout Type: Interval trainingExercises: 4
  • High Knees with Jump Ropemax. reps
  • Crab to Pike Pressmax. reps
  • Reverse Push Upmax. reps
  • Side to Side Lunge with Sandbagmax. reps

Get your gear for this workout here:

Instructions:

This workout takes exactly 12 minutes and you will need your Interval Timer, Jump Rope, Sandbag and Dip Station – so basically all of the basic home workout equipment that I use on a regular basis.

Set your Timer for 12 rounds of 10 seconds and 50 seconds intervals. The 10 seconds is your rest interval during which you can write your reps down and the 50 seconnds is your max. effort interval. The sequence goes like this:

10 seconds rest

High Knees with Jump rope

10 seconds rest

Crab to Pike Press

10 seconds rest

High Knees with Jump Rope

10 seconds rest

Reverse Push Ups

10 seconds rest

High Knees with Jump rope

10 seconds rest

Side to Side Lunge with Sandbag

…you will repeat this sequence one more time.

Crab to Pike Press

My scores:

round one -11 reps; round two – 11 reps

Reverse Push Up

My scores:

round one – 15 reps; round two – 14 reps

Side to Side Lunge with Sandbag

My scores:

round one – 21 reps; round two – 22 reps

We named today’s workout after this song from JLo because it’s beautiful and inspiring.

Enjoy your workout BodyRockers! :)

comments



Around The Web
  • http://www.facebook.com/alejandra.naderlema Alejandra Nader Lema

    I double it!!

    121 102 115 108

    14 14 14 14

    105 112 103 100

    31 28 25 25

    114 108 100 106  + 4
    min bonus: 10/50 sand bag clean squat and abs + 1:27 min  50 knee raises on dip.

     Great workout today!!

    Then breakfast and some skipping or something else… Today i feel a LOT of  energy!!
    Thanks

  • http://www.facebook.com/profile.php?id=1090268823 Menia Hondroudi

    After ZWOW # 36 I did this and my score
    1.146 137
    2.11 12
    3.140 130
    4.23 19
    5.140 130
    6.20 21
    t.y!

  • Anonymous

    Wow, great cardio, I thought my legs were going to fall of from the third set of high knees. LOL. 

    1. High knees: 170, 156 (no rope)
    2. Crab to pike press: 10, 9
    3. High knees: 163, 150
    4. Reverse pushups: 10, 8 (I did assisted pull ups on my newly installed doorframe pull up bar)
    5. Hight knees: 162, 162
    6. Side to side lunge with 11 kg SB: 21, 21 (I really watched my technique)

    Then I followed by Zuzka’s Friday the 13th challenge but did only 6 rounds of: 
    6 burpees
    6 plyo squats
    6 backward lunges
    Total time: 7:33

    I am a puddle of sweat :) Have a great day everyone!

  • http://delightfultastebuds.com Jos

    Second time did this and I pretty much beat my old PRs. The first time I did this in May 2011, I couldn’t even whip a single high knees rope so I didn’t write my old skipping scores.
    High Knees Jump Rope 90-80
    Crab-Pike Press 11-10 (old 9-10)
    High Knees Jump Rope 65-60
    Reverse Push Ups 18-15 (old 16-14)
    High Knees Jump Rope 70-82
    Side to Side Lunge with 20-22 lbs backpack 20-22 (old 21-23)

    Took a little break and proceeded with 15 minute countdown of upper body strength
    10 leg raises (70 reps total)
    10 triceps dips (one leg assisted) (68 total)

    Then 10 pistols for each leg and I’m DONE FOR THE DAY with so much sweats!

  • http://thats-rad.tumblr.com/ Jenn Coppack

    Hi guys, my scores are below!
    High Knees with Jump rope:  155-163

    Crab to Pike Press:  9-8

    High Knees with Jump Rope:  159-167

    Reverse Push Ups:  20-21

    High Knees with Jump rope:  163-170

    Side to Side Lunge with Sandbag:  26-32
    x

    • Mary Lou

      Wow! Absolutely insane jump rope numbers! I’m just getting over 100…

  • http://www.eroticstore.ro rox

    I did this today and 20 min. jump rope.
    Here’s my score:

    1,3,&5  94,80 / 70,80 / 98,84

    2. 8,9

    4. 14,12

    6. 18,18

  • kat

    ok decided to do this again.  my knee highs are without rope no room ;(
    high knees 149 145
    crab to pike press 10 11
    high knees 145 145
    reverse pushup 25 36
    high knees 144 145
    side to side lunge with 28 lb bag 23 23

    thank you again Z & F :)

  • Pingback: FBBC and Burlingame Fit Total Body Tabata Workout 5/18/11: Lunges, Jump Rope, Side Lunge, Monkey Push-Up, Rows | Brien Shamp

  • Sarihndipity83

     The sun looks so pretty coming through the window. 

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

     Today i did this + 4 min second part workout which was 4 rounds 30/30 doing Triple plank jumps and santana planks. 

    on the first part i got interrupted in the middle of it!! so i decided to do 1 more round, but when i started i realized 2 was enough and did only 2 min more of it. My scores were something like this (changed 2nd exercise for crab touching legs with the opposite hand and the last one with side lunges staying low from the s&m workout)

    high knees: 101 – 87
    crab to pike press: 13-12
    high knees: 107- 94
    crab: 33-34-34 (xtra round of this + 1 round of high knees)
    high knees: didnt write them
    side lunge low: – got interrupted but i did 30 something – 41 

    i felt my heart was gonna xplode when i finished. 

    the second part of the triple plank jumps and santana planks was total arm burn. 

    thanks and best wishes for your new trip!! 

  • http://impalaproject.blogspot.com Teryn J

     Today’s score was:
    1. high knees with jump rope: 64, 53
    2. Crab/Pike: 9, 11
    3.  high knees with jump rope: 46, 56
    4. I did sandbag upright rows: 17, 18
    5.  high knees with jump rope: 52, 70
    6. Lunges: 20, 22

    I wish I did better with my high knees but I just have to keep pushing!

  • http://impalaproject.blogspot.com Teryn J

    I do the same thing!

  • lUCy

     hi! today I did 3 routines :D
    my score was:
    H.K. 70-100
    Crab 8-10
    H.K 115-103
    Reverse 15-19
    H.K 127-105
    Side 21-26 :D

  • lUCy

     hi! today I did 3 routines :D
    my score was:
    H.K. 70-100
    Crab 8-10
    H.K 115-103
    Reverse 15-19
    H.K 127-105
    Side 21-26 :D

  • lUCy

     hi! today I did 3 routines :D
    my score was:
    H.K. 70-100
    Crab 8-10
    H.K 115-103
    Reverse 15-19
    H.K 127-105
    Side 21-26 :D

  • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

    back on track after the four-day illness! wuhuu! did this workout first thing in the morning, then in the afternoon completed “Get These Abs” WO, which was a total burnout and exactly what i needed :)

    to make this WO more challenging for myself, i replaced every second High Knees session with Jump Lunges. my score for the workout:

    1. 168 (HK), 42(JL)
    2. 10, 9
    3. 40 (JL), 164 (HK)
    4. 10, 12 of regular push-ups
    5. 164 (HK), 40 (JL)
    6. 25, 26
     

  • http://twitter.com/JudyINS Judith Huberdeau

     Hey Zuzana & Freddy!!! :) It`s been a little while since I posted my times and scores so I`m catching up for the week. I did this amazing workout on Wednesday, May 10th. Here`s my scores:
    High Knee: About 150 to 100 each round
    Crab to pike press: 9-10
    Reverse Push ups: 18-15 :)
    Side to Side Lunge w. Sandbag: 20-18
    Can`t wait for you to tell us where you are moving…!!! You guys are sooo mysterious!! :)

    Bye Bodyrockers!! xx

  • lUCy

    I like this exercise clothes. About the video, he is William Levy in Mexico we call him the Mexican Brat Pitt haha! but he is Cuban. That place is Chichen-Itza, there is a pyramid when JLo is, in the equinox of spring with the sunset you can see a serpent goes down with the shadow of the sun in the rocks, (light and shadow) this “serpent” is a God. That beach is in Quintana Roo (Cancun)  See this video ;) and visit Mexico! :D   http://www.youtube.com/watch?v=q0kOyGZxKh4&feature=mfu_in_order&list=UL

  • http://philosophyfit.blogspot.com Monica

    Zuz, you look beautiful in the white t-shirt and jeans.  So fresh n so clean :)   Nice look for you. 

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    High knees – 139/148
    Crab to pike press – 11/12
    high knees – 137/148
    reverse push up – 18/21
    high knees – 144/152
    side to side lunge – 20/24

  • http://www.janetspreiter.com Janet

    I merged this with a few other workouts. This was done after a run and the 4 Minute workout posted tomorrow and I did one more after this…

    crab/pike:10-11
    reverse pull ups: 28-29
    side lunges with 25 lb sandbag: 18-20

  • tee

    I did this workout earlier today, I really enjoyed it, at least during the parts where I could breathe! lol
    I pushed really hard during those high knees(without rope) and I did an extra round so 18 min.( ’cause I really need to burn some fat!)
    I didn’t count all my high knees as I started out really fast and got lost! So I don’t have scores for the first round (until I got slower!)
    high knees 140, 120, 130, 140, 126, 120
    crab to pike press 8, 8, 8.5
    reverse pushup 16, 14, 12
    side to side lunge (no weight) 28, 27, 26
    thanks!

  • Annie_B

    I did this workout today with 32 LBS. bag. I felt it was the longest 12 miutes in my life!! :) My butt and legs are still sore from the DiagonalDeadlift from Right There workout.

    JumpRopeHighKnees : 125/127
    CrabPikePress : 15/14
    JumpRopeHighKnees : 119/120
    ReversePushUps : 19/17
    JumpRopeHighKnees : 110/100
    SideLungew/Sandbag : 18/22

    Followed by 10 minutes yoga for cool down and cold shower. I felt so great for the rest of the day :) See you tomorrow guys!

  • http://www.facebook.com/people/Elena-Malova/1327315961 Elena Malova

    I did high knee without jump rope. Sandbag 7 kg. My scors:

    high knee 160 175

    crab pike press 14 14

    high knee 170 175

    regular push ups 24 21

    high knee 173 185

    side lunge s/b 24 27

  • Anonymous

    Hi Guys,

    I did this workout today and have a very similar score to Zuzana’s. But my shoulder hurt with every turn over to a pike and this I think slowed me down a little. I didn’t count my skipping didn’t know you should. In the end I was very sweaty and enjoyed the dynamics of the various exercises very much. If nothing else Zuzana knows how to make a fun workout that leaves you drained and ready for a shower!

    Crab to Pike Presses: 12,10
    Reverse Push-ups 15, 12
    Side Lunges (20# bag): 21, 22

    –Chris

  • http://www.facebook.com/profile.php?id=652066651 Colleen Keith

    nice! just what I needed, quick workout to get my day going!

    Pike Press: 11,11
    Reverse Push-up (with broom stick): 17, 19
    Side lunges: 22, 25

    Awesome! Thanks!

  • Lena

    I did this workout a few days ago (posted my scores below somewhere…) and decided to practice the crab to pike press yesterday. I started off with 5 mins interval skipping (10secs rest, 20 secs work), varying between normal skipping, jogging, low jacks, scissors and single-leg. Then I did a 5 min countdown of crab to pike press and managed to do 38 reps in the 5 mins. After that I did another 5 mins of skipping and then 5 min countdown of crab to pike press again. The second time I managed 37 reps. I finished off with another 5 mins of skipping. So in total I did 75 crab to pike press and 15 mins of skipping. This was a great, light but effective (can really feel my chest and shoulders today) workout!

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Love the top tag picture of you Zuzana, just so casual yet breathtakingly beautiful.
    Got round to doing this workout tonight. I slacked for a couple of days and then got annoyed with myself. 1. high knees – 105, 1092. crab to pike press – 8, 83. high knees – 100, 1104. reverse pushups – 16, 175. high knees – 97, 1106. side to side lunge – 25, 27I’m glad to see my scores aren’t WAYYY out. It’s my eating habits i need to get a mighty grip of.Thank you so much F&Z, hope the moving is going well.Ciao Bellos!

  • AmBoaksy

    This was the perfect break from my seemingly un-ending exams and studying this week. I wanted to do it yesterday, but my exam was stretched to 6 hours and I just didn’t have the energy to do a BodyRock AND continue studying for my next exam. Nevertheless, here is my score for this workout:

    Skip rope 1: 120 and 116

    Pike press: 7 and 7 – it took me a while to work out the rhythm of this one.

    Skip rope: 122 and 126

    Reverse push-up: 20 and 20

    Skip rope: 110 and 118

    Side lunges: 19 and 22

    Now back to studying!

  • Vivi

    To have your body, Zuzanna, and JLO’ hair will be so perfect for me !!!!!!!
    But i have to stay in truth , it’s impossible for me the o,ne as the other one…..

    But i agree with you when you say, eat well it’s very important.
    I made your workout since february and i see resultson my shoulders, abs etc…but it’s very difficult for me to lose my little stomach !! I had 3 children, and it seems more difficult this time to lose my tin argh!!!!!

  • Anonymous

    Hi there,
    I have hurt my back two weeks ago but I had to work (meaning have to do two trainings a day, aquaerobic and dance class for kids on my work),and when I finally got home I wanted to start working out, but as I did’t heal properly my back was in worse condition…so I had 8 days of doing nothing,yesterday I went on a mountain walk, and now I finished this workout…
    of course my scores are not as good as they can be,but never the less I hope I will be able to catch up soon…

    kissses to you all

    p.s. and…I had my firs bathing in the see yesterday!!

  • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

    I´m in again. Lost strength by staiing in bed all time. Did this workout a little bit modified:

    1) High Knees 110/91/94

    2) Crab to Pike Press 7/8/7

    3) Reverse Push Up 9/8/11

    4) Side to Side Lunge +7kg 16/13/15

    My 5 times a day meals works fine now! I´d never expected so.

  • Naomi

    I really enjoyed this workout. It was awesome, so much so that Im thinking I’ll do it again later!!

    The six minute workout is great too, anytime I have a spare six minutes its off to the sweat house for a six minute blast! It really wakes you up and my gosh I could feel my legs!

    Im loving the short hard burst workouts, fits perfectly into my day and I feel satisfied that I have worked to my absolute max!

    I do not have a dip station so I used my TRX (which is a gym in a bag…fab!). Nor do I currently have a sandbag so I just used my Kettlebell. Which both worked perfectly…I was blowing by the end!!

    Thanks again you guys, you never fail to provide!

    Naomi

  • Craig

    I read an article this morning on the Fox News site about a man who had a terrible accident that left much of his face burned. He has undergone many operations to rebuild his face and the transformation is incredible. What is so inspirational is that, for all that he has endured, he is thankful to be able to experience the things that we all take so much for granted on a day to day basis. Sobering lesson in enjoying being able to function normally. Total BodyRock today and everyday.

    http://www.foxnews.com/health/2011/05/09/nations-face-transplant-make-public-appearance/?test=latestnews

    Extract from BBC News- ‘Doctors were unable to restore Mr Wiens’ eyesight and he appeared at a table wearing large black sunglasses.
    But Mr Wiens said the recovery of his sense of smell and the ability to breathe through his nose had been the best parts of the recovery.
    He told reporters the first thing he was able to smell after the surgery was hospital lasagne, saying: “You wouldn’t have imagined it would smell so delicious.”
    He added that the reality that he had recovered his sense of smell struck him when a nurse brought a hibiscus flower into his room.
    “The smell of life – plant life again – and to know that I could smell a rose or anything like that again, it really hit home for me,” he said’.

  • Annalise

    Hello rockers. I have been off having surgery and then recovering. I have been easing back into walks in the last few days. Today I was able to do a good walk and get my heart rate up, so I will try bodyrocking tomorrow. My scores may not be at my maximum but I can’t wait to rock it again. I picked up some dumbells today and just realised how much I miss the pump of bodyrock. Look forward to getting back on it.

  • http://twitter.com/cschuurr Chelsea Schuur

    I just do high knees without a rope :) I make sure to get my knees up though to make it seem like I’m using a rope! It’s just as good!

  • http://twitter.com/cschuurr Chelsea Schuur

    wo for being able to complete the 400rep workout! I’m afraid to try that one again oh gosh ahah! One day I will reach the 400reps! For now though I’m stuck at 200reps.

  • http://twitter.com/cschuurr Chelsea Schuur

    Your hair looks so so pretty Zuz! It’s getting long =D I like ittt! You make me want to dye my hair dark it looks so good on you ha! I actually did a spring abs workout (http://chelseaalysse.tumblr.com/post/5364191558) and a 10min mile prior to this workout. With all of that combined this 12min at the end really kicked my butt! Thanks for the workouts Zuz&Freddy you guys rock :) ))

    1. high knees – 145, 150reps
    2. crab to pike press – 11, 11reps
    3. high knees – 148, 151reps
    4. push ups (didn’t feel like doing pull ups after
    yesterdays p90x chest/back…even THESE hurt but I pushed to keep myself from going to
    knees and keeping good form!) – 18, 21reps
    5. high knees – 150, 150reps
    6. side to side lunge – 27, 30reps

  • Sara

    High knees (without jump rope): 118, 120, 119, 122, 120, 120

    Crab to Pike Press: 11, 10

    Core Splits from armchair (no dip station): 17, 17

    Side to Side Lunge with Sandbag: 26, 26 (low weight sb, just 10lb)

  • Felisha

    You sure know how to make us sweat!

    High knees: 134, 138, 140, 140, 148, 148

    Crab to Press: 7, 7

    Reverse pushups: 11, 13

    S2S Lunge: 18, 18

    I followed it with 20 minutes of cycling intervals on my trainer. It’s amazing how much better I feel after a workout!

    PS: Love your hair :)

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    I did this workout this morning and am just getting around to posting my scores. Here ya go:

    High Knees (no rope the ceiling was too low): 140, 146, 140, 135, 141,167

    Crab Press: 6, 8

    Reverse Pull up: 13, 12

    Lunge: 25, 28

    Afterward I did 25 knee raises on my new dip station…mostly because I can now.

    Zuzana and Fredrick, good luck with the packing. I can’t wait to hear where you guys are moving.

    P.S. JLo was voted the most beautiful woman in the world. I told my hubby that was because they hadn’t seen Zuzana.

  • Cindy

    I came across an old workout Metabolic Inferno Workout, I will do this one tomorrow.

  • Donna

    These are my scores;

    Warm up – 10 min skipping

    High knees with jump rope 149,126

    Crab to pike press 8,8

    High knees with jump rope 122,121

    Reverse push up (two chairs + broom) 15,18

    High knees with jump rope 123,119

    Side to side lunge with sandbag 23,22

    Basic Stretching

    20 Min skipping

    Basic Stretching

  • Donna

    These are my scores;

    Warm up – 10 min skipping

    High knees with jump rope 149,126

    Crab to pike press 8,8

    High knees with jump rope 122,121

    Reverse push up (two chairs + broom) 15,18

    High knees with jump rope 123,119

    Side to side lunge with sandbag 23,22

    Basic Stretching

    20 Min skipping

    Basic Stretching

  • Cindy

    I just did as other bodyrockers. First, I did the 6 minutes workout followed by 3 rounds of Crab to Pike Press 15-15-15
    Reverse PushUps 17-17-18
    Side to Side Lunge with 18 pounds Sandbag 25-26-26
    I felt so energetic after this workout. Thank You !

  • Lena

    phew…50 seconds of high knee skipping is really tough!!! And that six times. I must admit that by the end of each interval I don’t think my knees were all that high but I still pushed as hard as I could :)

    Here are my scores:

    High Knees w JR: 105 – 117

    Crab to Pike Press: 7 – 7 (I really liked these but was obviously kinda slow at them! Might do some more of them today to practice.)

    High Knees w JR: 103 – 110

    Reverse Push Ups: 14 – 15

    High Knees w JR: 108 – 103

    Side to Side Lunge w 10kg Sandbag: 21 – 23

    Great workout :D

  • Pingback: Im Into You Workout « How To Become A Better You in 365 Days

  • Ela

    Today I was thinking “I will die” cause I hate skipping, and I have a little problem with my left leg, but what a surprise!!! I did all this workout and I really enjoyed it, I was also able to do reverse pushup down my desk( I did just half push up but I did them!!!)

    my scores:

    _high knees: 60-50

    _crab to the pike press: 9-8

    _high knees: 48-56

    _reverse push ups: 16-19

    _high knees: 55-60

    _side lounge with sandbag(6 kg) :20-20

    …Thank’s guys and enjoy your moving!!! :)

  • Ela

    Today I was thinking “I will die” cause I hate skipping, and I have a little problem with my left leg, but what a surprise!!! I did all this workout and I really enjoyed it, I was also able to do reverse pushup down my desk( I did just half push up but I did them!!!)

    my scores:

    _high knees: 60-50

    _crab to the pike press: 9-8

    _high knees: 48-56

    _reverse push ups: 16-19

    _high knees: 55-60

    _side lounge with sandbag(6 kg) :20-20

    …Thank’s guys and enjoy your moving!!! :)

  • Sarah G

    a 40lb barbell?! You’re as beastly as Zuzi herself!!

  • Sarah G

    a 40lb barbell?! You’re as beastly as Zuzi herself!!

  • Pingback: Tíz « DIetARY of Mrs Bur

  • Mysteryrose94

    Brutal as usual! :-) I feel great (now that I cam breath!)
    High knees 136/144
    Crab to pike press 8/9
    High knees 149/148
    Rev PU 14/15
    High knees 144/145
    Side to side lunge with 25# kb 18/18

    Finished up with 4 mintues interval: blaster PU and jumpers!
    Have a great day/night bodyrockers – good luck on your move Freddy and Zuzana.

  • Anonymous

    Usually about 15 kg :)

  • Anonymous

    Hi Guys,

    I know you’re really busy Zuzana so you may have missed this…so as a small gift: Lady Gaga – The Edge Of Glory (Audio)

    . I really like you in casual and I could see you doing your hair like J Lo’s!

    Anyway, I will try this one during this week, but probably with some modification as my shoulder is still hurting and pikes will just make it worse.

    –Chris

    • Anonymous

      Hi Me,
      I had forgotten I had written this. Strange but the pikes didn’t hurt it was the flipping from Crab to Pike that was painful.
      –Chris

  • Anonymous

    that´s great that this week are just 12 min workouts :) the first one was really really great :) And FINALLY I got my Sandbag *yeeeeeaah* :D

    My scores:
    Crab to pike press: 10 11
    Reverse push up: 17 17
    side to side lunge w/h Sandbag (8kg): 21 23

    I didn´t count the high knees!!

    thanks for the workout :)

    have a nice day/night everyone :)

  • Lydia

    even though I stretch it takes my body the first round(sometimes 2nd) to really get warmed up and going?

    anyone else this happens to?

    scores:
    crab-7-10
    reverse push up-14/12
    side lunges: 20/20

    • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

      Me too. That’s why I have been doing the workouts twice. Maybe try a few reps of each exercise before starting the workout would help.

      • Sara

        Are you guys doing Zuzana’s warm up beforehand? It should really be enough to get your heartrate up and body warmed up… it’s in real time so you can do it along with Z, which is fun. She calls it Hot Blooded Warm Up, and I do it every time before working out. You can find it here: http://www.bodyrock.tv/2010/10/23/warm-up-routine/

        • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

          I usually do my own warm-up but I will try hers today before I workout to see if it makes a difference. Thanks!

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    Thank you :)

  • Anonymous

    Great way to get the heart going with the skipping in the middle! Loved it!
    My scores with a 30 pound backpack :
    Crab pike: 6/8
    Reverse Pushup: 17/21
    Side Lunge: 15/22
    High Knees: 140,148,156,145,148,162

    Now for my long anticipated bike ride!

  • Anonymous

    HIgh knees= 145-160-158-122-160-147
    Crab to pike= 8-9
    regular pushups= 13-12
    side to side lunge= 17-22
    with 20 lbs

  • http://www.facebook.com/profile.php?id=1320252111 Ивчето Пифчето

    Hey i do this workout and here are my results

    Crab to Pike press 6/8
    Reverse Push Up 12/14 ( i’m so proud of myself after 3 weeks when i start do reverse push ups i can do only 5-6 but now they are double i’m so glad )
    Side to side lunge 20/28

    Thank U Zuzana and Freddy :) Best wishes

  • Micha79

    Any Iowa BodyRockers out there?!

  • KIMBERLAKE93

    AMAZING photos Freddy!! And Zuz, you’re STUNNING!!!!!!
    I luv the cardio mixed in with this!! I skip every day but ironically, when I need to jot down how many reps I do in 50 seconds, I trip every other second!!!! LOL! I ended up ditching the rope and just doing high knees since my reps were so much lower than they could/should be.

    High Knees= 90, 106
    Crab Pike Press= 9, 11
    Hight Knees= 92, 70
    Reverse Push Up= 18, 20 (I did pull ups on my pull up bar instead, as I don’t have a dip station)
    High Knees= 86, 122
    Side to Side Lunge with Sandbag (15 lbs)= 29, 34

  • Anonymous

    I have trouble counting high knees as well, our scores are very similar, and I use a 22 lbs backpack as well. I think I’ve found my bodyrock twin, lol. I know what you mean about switching between regular jumping and high knees, I do that as well. Improvement is inevitable with practice, though.

  • Anonymous

    I loved this workout! It’s heavy on the cardio, which is just what I need to lose my belly pouch, lol. I coudln’t keep track of the high knees, but I wrote down my reps for the other exercises.
    Crab pike press-8,9 (I think my carpeted floor slowed me down)
    Reverse pushup-17,18
    Side to side lunge-26,28 (I used 22 pounds in my backpack, is that a good weight?)

    Now I’m going to finish my coffee and vanilla protein shake and go to work. Hope you guys have a wonderful day!

  • http://delightfultastebuds.wordpress.com Jos

    Crab-Pike Press 9-10
    Reverse Push Ups 16-14
    Side to Side Lunge with Sandbag (I used about 20-22 lbs backpack) 21-23

    I didn’t count the high knees rope cause I kept switching between
    regular jump rope (I could do regular jump rope a lot faster and wipe me out more than the high knees) and high knees. Still working on to be faster in my high knees rope.

  • Ziba

    i did this after the 6 minute workout…and it was GREAT! thanks alot…and good luck packing :D

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    Just finished the WO. I liked it! Even though it was short, it was good. I focused on bracing my abs the whole workout, and it really made me feel them, especially throughout the high knees! And thats good, I’m trying to get a sixpack :) I couldn’t skip (ceiling too low) but I did regular high knees, and I don’t have a pull-up bar so I did hanging knee raises.. But they were tough too :D I got lost doing the crab pike press at first, but once I got the hang of it it was great.
    My scores:
    Crab pike press – 14, 13
    Hanging knee raises – 31, 32
    Side to side lunges with 10 kg backpack – 25, 25
    I did the knee raises to work on my lower abs, does anyone know some more good exercises to target the lower abs? I feel my upper abs are much more developed and strong than the lower ones..

    • Anonymous

      I’m the same way, I can tell my upper abs are much stronger than my lower abs. You’ve inspired me to do some hanging knee raises now, such a good exercise!

  • Anonymous

    Iam the same way, but in the end I tell everyone I can, my nieghbours my co workers, even my family…Ive told every one to just try one workout and told them they would be hooked after that first sweat! I figure the people I telll might like it so much that they will tell everyone they know and so on….before ya know it the whole city will be bodyrockin!!! Yeah Bodyrockers!!!

  • Samantha R

    Fake Bake Flawless is my fave, easy to apply and not streaky.

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    Just got done with this workout. My scores were:

    Crab Pike Press: 12,12

    Reverse Push-up: 12,15

    Side to Side Lunge with 15 lb dumbbell: 14,18

    I might just do this one again. I feel great and I’m definitely sweating but think I got another round in me!

  • CrazyCanuck

    Nice pic. Are you a fitness model? lol

    • Anonymous

      If not, she should be…

  • CrazyCanuck

    Cold showers works for stiffness, for me anyways.

  • http://twitter.com/GoustiFruit GoustiFruit

    @Zuzana_BodyRockTv:disqus Did anyone tell you how great you look in the beginning of this video ? :-o

  • Anonymous

    It’s G-Star Raw

  • Anonymous

    yes I wear Nike

  • Migoshman

    Hi everybodyrockers :)

    the shorter the workout is, the harder ! :D

    Crab Pike Press 12 / 13

    Reverse Push-Ups 22 / 20

    Side to Side Lunge 21 / 20

    I did this workout after the 6 mn workout, it was great :)

    I was wondering : wouldn’t it be a good idea to have a tee-shirt bodyrock.tv ? http://www.bodyrock.tv on one side, and a silhouette of Zuzana and freddy on the other side :)

    We would be glad and honored to wear it everyday :)

    Well, thanks again to our fitness goddess Zuzana ^^ And will we see one day a video workout with Freddy ? ^^ We can hear him encouraging Zuzana, but maybe Zuzana would love pushing him a little on a workout too :D

    Yatta ! ^^

  • Samantha R

    Your hair looks gorgeous Zuzana.

    1. High Knees: 140, 138
    2. Crab to Pike Press: 10, 11
    3. High Knees: 136, 139
    4. Rev Push: 18, 20
    5. High Knees: 138, 141
    6. Side to Side 12k SB Lunge: 22, 25

    Sx

  • Anonymous

    You can also do pull ups. I used to do reverse push ups using two chairs and a broom stick.

  • ZoeRocker

    This workout nearly killed me today. I know it sounds lame, but I was SO tired. I’m glad I finished it though because I took the weekend off. I’m looking forward to the 6 minute workout. Here are my scores:

    Crab/pike press- 9,10

    reverse push up- 17,17

    side lunges- 19,20

    I did an average of about 100 skips per round but I kept losing count;)~

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    So Friday night I mentioned that I wasn’t feeling 100% before my workout ,( stomach upset ) but that I worked thru it an sometimes it just takes a good sweat, which I do believe , but boy was I wrong that night I became so violently ill with what I think was food poisoning. I swear it rivaled natural childbirth, pain wise,lol. This is my first workout back and I am still not 100% ,feel a bit slower ,weaker but I feel good about my scores. The area I noticed the most difference in was my skipping speed. I also used a lighter sandbag than usual because I pullled a back muscle from getting sick all night long. Here is how I did:
    Crab to pike- r1 13sets r2- 12 sets
    Reverse Push Ups-r1 18 ,r2- 20
    Side to side lunge with (22lbs sandbag)- r1 24, r2 25

    • Haben

      That sounds awful. Sometimes it’s good to work through the pain, but others times it’s your body saying cool it. Hope you make a full recovery Cynthia.

      • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

        Thanks for the well wishes and yes , I need to better about listening to my body when it is obviously saying -uh, noooooo…….rest.

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

    Zuzi, you did something with your hair??? I dunno what it is, but it looks great! (Highlights??) Gonna do this workout tomorrow, already picked Bang Bang Workout for today, I missed it back in October for some reason :)

    • Mary Lou

      @Nina_CZ:disqus I love Bang Bang Workout! It is the first one I saw and tried when I first found Bodyrock.tv! Have fun with it, I did the Spy Who Loved Me yesterday and will do this new one in a little bit!

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

        it was amazing workout, Mary! :) I have to say that i really killed my abs :D

  • http://twitter.com/IronFistGirl Tara Fox

    Is it bad that I dont want to share my secret exercise website lol?

    ps but dont worry i get so excited over it i cant keep my mouth shut

  • tee

    I don’t kow if its just me or not but I have to look up while jumping or I catch the rope( slightly higher than eye level), but I still haven’t figured out high knees

  • Anonymous

    That was great, those high knees really exhaust me.
    High Knees: 100, 89, 83, 82, 86, 75
    Crab to Pike Press: 8, 8
    Reverse Push Up: 14, 12
    Side to Side Lunge with Sandbag: 21, 21
    Thank you for taking the time to post a workout even while getting ready to move.

  • Patrick

    High knees: 72 (was tripping over feet), 142Crab pike press: 8,10 (zuz is so smooth on these, i am all over the floor)High knees: 125,139Reverse push-up: 18,21High knees: 142, 98 (got tired!!)Side to side lunge w/22 lb kettle: 24, 25

  • Lisa

    I wasn’t going to workout tonight, got home from work late and felt tired…but I saw Zuzana’s comment from the 6 min workout about getting in even a really short workout being better than skipping a workout. If you can get a workout in while packing up and being so crazy busy, Zuzana, I can do it, too!

    High Knees: 103, 117

    Crab to Pike: 10, 11

    High Knees: 115, 113

    Reverse Pushups: 19, 18

    High Knees: 113, 114

    Side to Side Lunge w/backpack filled w/ bags of rice/quinoa/oats (I really should get a sandbag!): 34, 36

  • Anonymous

    I did this at barefoot home without a jump rope or heavy weights…I didn’t feel like taking my dip station to the apartment gym. I did high knees (very high) & used a set of 5# dumbbells. I tried to go fast for the lunges to make it harder. I also doubled the workout for 24 minutes.

    High Knees – didn’t count

    Crab to Pike Press: 12-11-12-12

    Reverse Push-up: 12-13-11-10

    Side to Side Lunge (I counted each side lunge as 1 rep): 31-31-34-33

    Followed with hanging knee raises.

    Thanks!

  • Anonymous

    Just keep at it…you’ll get better!

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    my mojo is back guys!! i’ve been having a rough time lately (last week really) I graduated but i don’t have a job yet and the weather has been gloomy too so I was feeling pretty depressed. But i’m back now!
    here are my scores:
    Crab pike press: 10, 9
    Reverse push up (I had to do a bent over barbell row because i won’t have a dip station until i get a job, but i used a 10 lbs dumbbell instead of 5 lbs this time) 19, 21
    Side to side lunge with sandbag 20, 20

  • Pingback: Im Into You Workout | Sports: Fitness & Yoga

  • Lydia

    OK SO not to take anything away from the WORKOUT- but to my AMIGAS en MEXICO!! did y’all see who was in J”LO’s video!??? Mr. William Levy!! caliente!! but the workout is def. much more caliente!! jaja!

  • http://pulse.yahoo.com/_HIRA7W7OJ6ZHXMTHXJDPVS7VLE Melanie

    Crab pike 8,9 Im so uncordinated trying to do this.
    Reverse push up 12, 13
    Side to side lunge with twelve lbs. 36,35
    Thank you Zuzana and Freddy.

  • Anonymous

    zuz your so pretty!!!
    cant wait to do this workout tomorrow
    awww but my jumprope broke in half today :’( ive had it for almost a year
    i think i will try to mend it w electical tape, but its been through hundreds of thousands of skips!!!
    its def. taken a beating, im going to calculate how many jumps after dinner lol!

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

    You really look drop dead gorgeous in the t-shit and jeans! Cute hair too :)

    I think the 12 minute workouts have to be my favorite, not too long, not too painfully short lol. Here are my scores:

    Crab to Pike Press: 11, 11

    Reverse Push Up: 19, 17

    Side to Side Lunge w/ SB: 17, 16

    Thanks, can’t wait for the next workout!

  • Haben

    I’m so glad that you took the time to explain each exercise in the video. Being a beginner, it gives me a tremendous amount of confidence to hear you breaking down the movements. Hope you keep it up!

  • Anonymous

    LOVED this cardio interval training combo workkout! Nothing much more to say except thanks! and here are my results:
    High knees: 125,115
    Crab pike press: 10,10
    High knees: 100,92
    Reverse push-up: 15,16
    High knees: 115,100
    Side to side lunge w/25lb barbell: 15,17

    Much luv to you both
    xox

    • KIMBERLAKE93

      My w.o. hero!! ♥ :)

  • http://www.facebook.com/alfredo.l.mendez87 Alfredo L. Mendez-Saldana

    AMAZING!!! I LOVE the jump rope in between exercises! LOVE IT!

    And, it just goes to show you. If you guys have time to do this in the midst of packing to move again, there is no reason any of us should come up with to skip on these 12 minutes of exercise and a few more minutes of stretching! Efficiency Maximized!

  • Musicilove342

    Someone help me! I loooove jumping rope but my ankles hurt from jumping so much and the pain is becoming unbearable! What should I do?!

    • tee

      Take a break from jumping and do something else, maybe you started doing too much too soon. If you take a break, then retry a little slower it might be better. when zuz first suggested skipping I jumped right in and found myself with aching knees every day until I took a break and went at it slower.

    • Samantha R

      I was struggling with shin pain from all the skipping and it was my trainers that needed replacing, I’ve never had any problems since. Its worth a try to see if it helps your ankles and then I’d agree with Tee and have a couple of weeks rest to let them recover. Sx

  • PrintMe

    Im Into You Workout

    Date: _______________

    Time: 12min. Workout Type: Interval training, Exercises: 4 (or 6)

    High Knees with Jump Rope, max. reps 50/10 ______ _______

    Crab to Pike Press, max. reps 50/10 ______ _______

    High Knees with Jump Rope, max. reps 50/10 ______ _______

    Reverse Push Up, max. reps 50/10 ______ _______

    High Knees with Jump Rope, max. reps 50/10 ______ _______

    Side to Side Lunge with Sandbag, max. reps 50/10 ______ _______

  • Anonymous

    Today it was all Nike :)

  • http://www.facebook.com/mateja.bozic9 Mateja Božič

    Zuzana, did you change your hair cut?? Shorter? I like it. :) LOL

  • Anonymous

    Zuzana I really like your watch! Could you please tell me which one is it?! :)
    I’ve been looking for a watch for quite some time, but I just can’t find anything that I like, and yours looks great! :D

  • http://delightfultastebuds.wordpress.com Jos

    Ironically I did 2 rounds of 6 minute workout this morning so in some ways I did my part for 12 minute workout for this week workout theme :) I will do this one tomorrow instead.

    Love your hair highlight btw! :D Happy packing!

  • EeranK

    Hi Zuzana! I’m totally new on this website (even though I tried some of your workout, and LOVED IT!). This week’s workout will be great, because I currently have exams and do have much time to workout!

    I only have one question: I do not have dip station, neither something that could replace it.

    Does anyone have an idea of a exercice in order to replace that? Or should I make another roud of the other 3 exercices ?

  • Sophia

    THANK YOU for including the beginner variations at the end of the video! i know you usually mention them in the blog posts, but it was nice to see you demonstrate. i’m really hoping to get into these bodyrock workouts until i can do them without any variations! :D

  • Anonymous

    Can’t wait to do this one tomorrow. Do you know how I realized I was a real bodyrocker? standing in the elevator at work doing back lunges, squats and standing reptile push ups. Wooop

    • Anonymous

      That’s a clear symptom of being a BodyRocker :)

      • http://www.runforthebikini.com RunForTheBikini

        That is awesome!!

  • Anonymous

    Zuzana you’re gorgeous!!!!!! :) ))
    I love jump rope exercises, so I can’t wait to do this workout! I’m so glad you guys are back with the workouts!!! :)