Zuzana and I were thinking about how cool it was when we first read in the comments one of you reffer to yourself as a ”BodyRocker”. In that moment I think that our little blog turned into a true community. What we love most about being BodyRockers is the real connection that we have with the other people who are supportive, and share similar interests.
On the weekend while Zuzana and I were strolling through the Lacma museum in Los Angeles a girl approach me and started doing Burpees right in front of me. You can’t even imagine how cool that experience was to randomely bump into another BodyRocker who instead of saying ”hi guys” just immediately started popping Burpees in the middle of the museum without a second thought. This was super original and we will never forget this. Fortunatelly BodyRocker Tia was willing to be on the video with Zuzana and they both tried a Burpee together. Zuzana’s attempt at a Burpee was unfortunately foiled when her ass crack popped out mid Burpee. You can check out the Burpee video of Zuzana and Tia on our Facebook page here. For those of you who are interested in our new house tour video it’s on our facebook page as well :)
Freddy & Zuzana
- One Leg Dead Lift with Sandbagmax. reps
- Jump Jacks with Jump Ropemax. reps
- Knee Raisesmax. reps
- Breakdance Push Upsmax. reps
Get your gear for this workout here:
Set your timer for 12 rounds of two intervals. The first interval is 10 seconds and the second (work) interval is 50 seconds. There is a circuit of 4 different exercises and your goal is to complete as many reps as you can during each 50 second interval. The circuit looks like this:
1. One Leg Dead Lift with Sandbag Left Leg
2. One Leg Dead Lift with Sandbag Right Leg
3. Jump Jacks with Jump Rope
4. Knee Raises on Dip Station
5. Jump Jacks
6. Breakdance Push Up (alternating sides)
This circuit is 6 minutes long so you will go through it twice to complete the 12 minutes.
One Leg Deadlift with Sandbag
Stand on one leg, bend over pushing your hips back and grab the handles of your Sandbag. Your back is straight and the knee of your standing leg is slightly bend. Engage your core and butt and lift the Sandbag off of the ground. If you are leaning towards one side then you are not tensing the muscles on your leg properly. Focus on your form instead of rushing for the sake of beating me in reps ;)
Round one – 17 reps on both legs
Round two – 14 reps on both legs
Jump Jacks (with jump rope)
These are basically jumping jacks with a jump rope so you will be jumping your feet appart. Keep your knees bent a little throughout this exercise.
Round One – 48, 48
Round Two – 47, 45
Knee Raises (on Dip Station)
This is an amazing exercise for sculpting your abs.
Round One – 22
Round Two – 20
Breakdance Push Up
Start in the Crab pose and then rotate your body towards the left side sliding your left leg under your right leg. Get into the one leg push up position and do a push up. Reverse the movement to get to the starting position and alternate sides for each rep.
Beginners can do the push up off of their knees, intermediates will do a regular push up and everyone else will try for the one leg push up.
Round One – 11
Round Two – 10