Sorry that we missed you yesterday. We have discovered that living with 2 dogs in a hotel room for weeks on end can get to you and make you go a bit crazy. Don’t get me wrong, The Standard Hotel in West Hollywood is as cool as they come, but when you jam all of your worldly possessions and two crazy dogs into the mix anyone can get a little stir crazy.
The good news as many of you already know is that we got the house we wanted here in West Hollywood, and we move in on May 30th :) We are going to give you guys a full tour of our new digs just as soon as we unpack our suitcases.
We will also start using our dip station, pull up bar, sandbag, balance ball and skipping rope again as soon as we get into our new house. We had to re-order all of these items again when we moved, and they have arrived. Things will be getting back to normal here this week which means we will be training together and pushing hard :)
Today’s workout is perhaps the hardest routine that we have ever put together, and it is 100% bodyweight only. The only thing that you will need is your interval timer.
For all of you seasoned BodyRockers out there – push it to the limit and do all 600 reps. For new Rockers, give it your max effort and try for as many reps as possible. If you need to cut this workout in half, then do the first 300 reps. As long as it feels intense for you and you are pushing at your honest max effort then feel proud of yourself, write down your time and reps and aim to beat it next time.
Enjoy your training!
Zuzana & Freddy
- Jump Lunge Kick Up30 reps
- Side Burpee Knee Tuck30 reps
- Super Girl Squat30 reps
- Diving Knee Tucks30 reps
- Jack Jump Tuck30 reps
- 3D Push Ups30 reps
- One Leg Jump Up15 reps on each leg
- Ab Chopper 30 reps
- Sumo Twist Crunch30 reps
- Plank Lift Off30 reps
Get your gear for this workout here:
There are 10 exercisese that you have to go through twice to complete all 600 reps. If you are just starting with our workouts, I suggest that you go through them only once and complete beginners can cut down the reps even more and do only 15 reps for each exercise. Either way your goal is to complete this workout as fast as possible while keeping good form. Set your Interval Timer as a stop watch and get started!
Jump Lunge & Kick Up – 30 reps
Start in the lung position jump up and switch legs in mid air. Kick the back leg up and forward and try to touch your toes. This is one rep.
Side Burpee Knee Tuck (there is no push up, but you can add one if you feel like it) – 30 reps alternating sides.
Super Girl Squat – 30 reps alternating legs
Start by standing on your left leg, do a half squat and then extend your right leg back into the super girl pose. This is one rep. Switch legs after each rep.
Diving Knee Tucks – 30 reps
Slide forward as if you were doing dive bomber push up, and push your hips straight up on the way back instead of sliding. Then do 2 diagonal knee tucks. This counts as 1 rep.
Jack Jump Tuck – 30 reps
Jump your feet appart keeping low, jump your feet together and jump up tucking your knees in.
3D Push Ups – 30 reps
Each push up counts as 1 rep. Start with your hands wide appart and do a push up – each time you go down for a push up jump your feet appart. Jump your feet back together as you push up. Walk your hands closer together and do a push Up. Walk your hands together so that your fingers are toughing and do a push up. Now walk your hands wide appart again and keep going until you complet 30 push ups.
One Leg Jump Up – 15 reps on each leg
Plank Lift Off – 30 reps
Start in a plank, jump your feet forward, jump your feet appart and jump up. Now reverse the order to get back into the plank. This counts as 1 rep.
Sumo Twist – 30 reps alternate legs
Keep low throughout this exercise.
Ab Chopper – 30 reps
The first picture is your starting position. Sit up with your clasped hands and reach towards the left side. Return on your back and then sit up reaching forward. Lay down and sit up again reaching towards the right side. Lay down and start again reaching towards the left side. Each sit up counts as 1 rep.