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Extreme Challenge 3 – My Workout

Frederick — Thu, 03 Sep 2009 00:50:15 +0000

For those of you wondering how I did with the Extreme Challenge Part 3 – here is a video of the brutality that I went through :)

The first round of the 3 exercises is in real time, the following rounds are edited down for time. Out of the 3 exercises I found the sit ups to be the most challenging. Working out with the clubbell provides great resistance, because of the way the weight is distributed. You would never guess how heavy a 10 pound clubbell feels in your hand, but it is great because you can leverage the weight to make the exercise either easier or harder simply by changing your grip. As I mentioned in the intro video, you do not need a clubbell to take part in this challenge and practice this workout. You can use either a medicine ball or some other weight, or even just the resistance offered by your own bodyweight. This workout is not about the equipment, it is about your effort and how much energy you are willing to invest in yourself. If you give this workout a try, even if you don’t make it a time challenge, please let me know how it went for you. Make sure that you watch the first video where I go through and explain the proper forms for each exercise. Also read the description under that video for some additional tips.

Enjoy,

Zuzana.

P.S. For those of you wondering what Frederick looks like, he makes about a 1 second debut in this video :)

extreme Challenge 3 – Intro

Zuzana - BodyRock.Tv — Tue, 01 Sep 2009 19:17:43 +0000

This is an intro to another great fitness challenge and I hope that you all will give it a try. This kick ass challenge is 20 minutes long and you will be doing 3 different exercises back to back. Your goal is to complete as many rounds as you can during the time frame of 20 minutes. You will need a timer, (I am currently using gymboss) an exercise mat, and 2 clubbells. If you don’t have clubbells, you can use a medicine ball or just your own body weight. The first exercise consist of 20 sit ups and as you can see on the video, I am using the clubbell for extra resistance. These sit ups are very tough and not only your abs will get an incredible burn. The second exercise is made up of 15 shoulder park squats with 2 clubbells. Remember to keep the elbows close to your body and touch your elbows to your knees in every single rep. Keep your upper body straight instead of falling forward. The last exercise is 5 reps of one arm push up – prep on each arm. These preps can help you to learn regular one arm push ups, but you must pay very close attention to your form. Place one hand on the ground underneath your shoulder and put your other hand on your butt. The hand on your butt will remind you that you should be squeezing your glutes throughout the movement. Inhale and push your upper body up so that your belly is off of the mat. Feel the stretch in your lower back and your abs, don’t shrug the shoulders and make sure that you are pushing from your lats (your armpits) and not from your shoulder. Now exhale and push your hips up as and then back to stretch your hamstrings ( the back of your legs), your calves, and your back. Inhale and reverse the movement to bring your hips back to the mat, then slowly lower your upper body down and exhale. Do this exercise slowly, focus on breathing and perfect form. If you feel any pain, then stop immediately. I will be posting the video of me doing this challenge next update, so check back to see how I did.

Best,

Zuzana

extreme Challenge 2

Zuzana - BodyRock.Tv — Wed, 19 Aug 2009 02:19:10 +0000

In this workout I am doing 20 forward lunges with a 10 pound clubbell, 20 sumo jump squats and 5 dive bomber push ups. My goal for this workout was to complete as many rounds as I could during the 20 minutes. I managed to complete 6 rounds.

I have just started to train with the clubbell and I am really enjoying it. There are so many new exercises that are possible with the clubbell and it gives me a completely new challenge, because I am not used to them. The trainer behind the clubbells fitness system Scott Sonnon sent me two 10 pound clubbells, but I am not strong enough yet to practice with both of them. I guess he thought that I was a lot stronger :)

If you don’t have a clubbell, you can try the first exercise with a medicine ball (or a dumbbell). The sumo jump squat is an excellent exercise for your inner thighs as well as for your butt and legs in general. I know that the dive bomber push ups look funny, but they will give you a great stretch and an amazing upper body workout at the same time.

Enjoy the workout and let me know how you did and if you liked it ;)

Zuzana.

Extreme Challenge 1

Zuzana - BodyRock.Tv — Sun, 16 Aug 2009 13:59:30 +0000

I have put this workout together last week on a busy day when I needed some simple, short, but intensive training. My original plan was to complete 3 rounds of 300 skips with the skipping rope, 20 burpees, and 40 backward lunges with a kick up. When I looked at it on a piece of paper, I was kind of worried that this workout won’t be much of a challenge, that I felt I needed so much that day. I thought to myself, I will give it a try and I can always add an extra round or two if necessary. Two rounds of this workout were enough and it took me 23 minutes to complete it. I was surprised how much this workout challenged me, and I have been really looking forward to sharing it with you. Of course it is different to workout at home by yourself, then in front of someone else (all of you). I was trying way harder in front of the camera, maybe I was even showing off :), but the important thing is that I made a huge jump from 23 minutes to 13 minutes and 39 seconds! Can you beat that? So now that I have broken my personal record with this workout, I will increase the intensity and challenge by adding another round. This workout is for everyone who is able to skip and do push ups, squats, and lunges with proper form. If you are not flexible enough to kick up as high as I do, then just do your best. The important thing is that you are up off of your ass and giving this workout a try ;)

Best,

Zuzana

P.S. If you decide to take on this challenge and try to beat my personal record, please let me know how you did. If you beat me you can brag about it :)