Category Archives: Bodyweight Workouts
Hot! Hotel Room Workout ~ Part 2 of Today’s Sweat-Fest!
Inspired by other BodyRockers, like the ever-impressive Vivi, I decided to try two workouts back-to-back today. This was my second, preceded by Amazing Abs Workout. It was perfect because the first was, as you might guess, focused on the core and this one alternates between Sandbag Squats, which I focused on taking as low as possible and really squeezing my glutes at the top – and an assortment of Push Ups. It literally flew by so fast I didn’t even have a chance to take a sip of water. I think this might be one of my new favorites. If you want to try this at home, you don’t really even need a sandbag and you can also check out Bodyrock.tv for beginner variations if you need them.
Here’s the breakdown:
- Sandbag Squat – left shoulder: Round 1 = 10, Round 2 = 8
- Dive Bomber Push Ups: Round 1 = 4.5, Round 2 = 3.5
- Sandbag Squat – right shoulder: Round 1 = 9, Round 2 = 8
- Diagonal Knee Tuck Push Ups: Round 1 = 6, Round 2 = 5 — these are INCREDIBLY hard (but I love them!)
- Sandbag Squat – left shoulder: Round 1 = 9, Round 2 = 8
- Tricep Leg Lifts: Round 1 = 11, Round 2 = 10 — ever wonder what LAVA feels like in your triceps?
- Sandbag Squat – right shoulder: Round 1 = 8, Round 2 = 8
- Santana Push Ups: Round 1 = 5, Round 2 = 5
- Sandbag Squat – left shoulder: Round 1 = 8, Round 2 = 6
- Monkey Push Ups: Round 1 = 6, Round 2 = 6
- Sandbag Squat – left shoulder: Round 1 = 7, Round 2 = 7
- Sumo Push Ups: Round 1 = 5, Round 2 = 5
Amazing Abs Workout ~ Part 1 of Today’s Sweat-Fest!
I took yesterday off because I was a little over-zealous on Wednesday and strained my back doing Wood Chops with a 10 lb medicine ball. So today I was looking for a fast-paced body-weight workout that focuses on core and would get me sweating fast. A quick search through the Bodyrock.tv archives and I came out with this little beauty. I know I’ve done it before but can’t find my old scores…maybe it’s time to start posting ALL of my workouts here…what do you think?
Here’s the breakdown of today’s chosen routine:
Part 1 – 10:10 x 9 = 3 minutes – no rest between sets
- Kick Ups
- Mountain Climber Peaks
- Side Plank with Knee Tuck – left 9.5 – 8.5 – 8
- Side Plank with Knee Tuck – right 8.5 – 8 – 7
- Prisoner Get Ups 6.5 – 6 – 6.5
- Plank Jumps
- Knee Tucks
BadAss Workout
I really love equipment-free workouts like this one. Even though I typically do my workouts in a gym, there’s just something so liberating about being able to get a sweat on using just your own body. Not to mention the fact that the strength these types of workouts build is totally functional, which means it’s the type of strength you use in everyday life. If you don’t have a skipping rope, no problem – just do the high knees and jump jacks on your own.
Be warned however – this is one of the toughest Bodyrock workouts Zuzana has posted yet! I sweated bullets and literally couldn’t move for ten minutes when I was done. After that though – man, did I feel like a million bucks!
If you’re not already familiar with Bodyrock.tv, check it out for awesome daily workouts and one of the best online communities out there!
Here’s the breakdown:
- Squat & Leg Lift x 50
- Scorpio Push Up x 15 per side
- Burpee with Knee Raise x 30
- Hanging Leg Lifts x 25 per side
- Deadlifts with Bwd Lunge x 50
- Plank Jump with Stretch x 50 – deceptively hard!
- Flying Jump Lunges x 50
- Squat & Leg Lift x 50
Counter-Strike Workout
I needed a fast, no-equiptment workout today and wanted to get a sweat on FAST! This older Bodyrock routine did the trick nicely thank-you-very-much! I poured sweat, beat my PB by 2 reps (30 reps Mrch 8, 32 today) and burned almost 200 calories.
Here’s the breakdown:
Drop in to Plank and do 3 Walking Push Ups to the right, jump feet forward and stand. Jump BOTH feet together to the LEFT. Now do a Side Lunge to the right, bring leg back to standing. That’s one rep. Do as many reps of this routine as you can during a 12 minute countdown.
I finished it up with my Crazy 8′s Ab routine, which I’ll share soon, I promise 
and some light stretching.
Ah! Now that feels good! What are you doing to feel good today?
