Caught stripping fat

Workout Breakdown

Time: 12min. Workout Type: Interval training Exercises: 6

Commando Push Ups 2 reps (in one set)

Roll Over 2 (in one set)

Jump Forward 1 (in one set)

Sandbag Squat 10 reps (in one set)

Sandbag Swing max.reps

Sandbag Sit Up max.reps

Watch the workout tutorial above to see the exercise combo, proper form, and easier variations for beginners.
This full body workout is only 12 minutes long and is made up of 2 parts. The first part is 6 minutes long Time Challenge and your goal is to complete as many sets of an exercise combo as possible. The exercise combo is explained in the workout tutorial where I also explain proper form of each exercise. The exercise combo goes like this:

1) Commando Push Ups 2 reps
2) Roll over (towards the other side of your exercise mat onto your belly)
3) Power up into a squat position
4) Big jump forward across your mat
5) Pick up your Sandbag (place it onto your upper back) and do 10 squats
6) Throw the Sandbag down and do 2 small jumps back so that you are standing in front of your mat again
7) Get down onto your belly and roll over on the other side of the mat to the starting position
Set your interval timer to count down 6 minutes for you and complete this exercise combo as many times as you can. I completed 9 rounds.


COMPLETED 8 ROUNDS

Part 2
Don’t take any long breaks in between these two parts. Move directly on to the second part of this workout which is 6 minutes of interval training and you will be doing two exercises:


10 seconds rest


1) Sandbag Swing – 50 seconds max. effort
32 REPS, 22 REPS, 31 REPS


10 seconds rest


2) Sandbag Sit Up - 50 seconds max. effort
11 REPS, 11 REPS, 11 REPS


You will repeat this circuite 3 times for the total of 6 minutes.
The first interval on your timer will be 10 seconds and the second interval will be 50 seconds. In order to get 6 minutes in, you have to set your timer for 6 rounds. Your goal is to complete as many reps as you can during each 50 second interval.
Enjoy your training and do one burpee for Erin at the end of your workout.
Cheers!
Zuzka

Hands Free

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 6

• LOW JACKSmax.reps
• GET UPmax.reps
• ONE LEG UGI BRIDGE (LEFT)max.reps
• ONE LEG UGI BRIDGE (RIGHT)max.reps
• FLYING JUMP LUNGEmax.reps
• UGI LEG LIFTmax.reps

Instructions:

Watch the video above to see how I pushed myself through the workout and also to see proper form of each exercise. I have included easier variations for beginners and those of you who don’t have the fit ball.

Today’s workout is 20 minute long interval training dedicated to BodyRocker Natalia who had an accident and fractured her arm. I think that it’s really brave of her asking for a hands free workout so that she wouldn’t have to skip her training completely while she has her arm in a cast. This workout routine is not only for Natalia but for all of you BodyRockers who want to try this challenge and have fun with a workout that we have never done before. Your upper body will get some rest but you will get amazing burn in your legs and abs – that’s a promise!

Set your interval timer for 20 rounds of 10 seconds and 50 seconds long intervals. The first one is your rest interval and your goal is to complete as many reps as possible during each 50 second interval. There are 5 exercises (listed in the workout breakdown) in the circuit and you will go through the circuit twice. Here is what it looks like and my reps for both rounds:

You will start with 10 seconds of rest to get ready for the first exercise

1. Low Jacks – 50 reps, 40 reps (50 sec)

(10 sec. rest)

2. Get Ups – 9 reps, 8 reps (50 sec)

(10 sec. rest)

3. Low Jacks – 45 reps, 47 reps

4. Ugi Bridge (left) – 20 reps, 16 reps

5. Ugi Bridge (right) – 20 reps, 16 reps

6. Low Jacks – 52 reps, 47 reps

7. Flying Jump Lunge – 27 reps, 21 reps (click the blue link to see the instructions for this exercise – it’s not in the video)

8. Low Jacks – 34 reps, 35 reps

9. Ugi Leg Lift – 12 reps, 11 reps

10. Low Jacks – 48 reps, 47 reps

+ Burpee for Erin as always :)

Workout tip: Push yourself during each exercise as if it was the last one in this workout – you have to give it your max!

Enjoy your training and share your scores!

Zuzka.

One Leg Squat Exercise Challenge

Workout Breakdown

Time: ?min.Workout Type: exercise challengeExercises: 1

• ONE LEG SQUAT5 sets of 5 reps on each leg

Time completed in 10 minutes and 15 seconds

Instructions:

Your goal for today is to complete 5 sets of 5 One Leg Squats on each leg. It doesn’t matter how much time you take in between each set. You can spread the 5 sets through the entire day and do one set for each leg at the time. It is not a time challenge so do not race to get it done as fast as possible. Focus on proper form instead.

Stand on one leg and extend the other leg in front of you. Extend your arms in front of you as well for balance, keep your chest up, core tight and shoulders back and down. In order to avoid leaning towards one side, you have to focus on keeping all of the muscles of the standing leg super tight.

Push your hips back and bring your butt towards the ground. Try to keep your chest up and the weight should be mostly on the heel of the standing leg. Do not relax your ab muscles. You have to keep them tight throughout the exercise. Push off of the heel squeezing every muscle on that leg and drive your hips up. Squeeze your butt at the top of the movement as you drive your hips forward.

Easier Variations for Beginners

Use a chair for support.

Hold on to a chair and get as deep into the squat as your flexibility and strength allows you.

This is the easiest variation. Start by sitting on a chair, extend one leg and arms in front of you and stand up on one leg. Try to sit down on the chair standing on one leg.