Full Body Home Workout (Using A Chair)

In the above video, Reggie Lamptey shows us that a complete full body home workout is possible if you have nothing at hand but a chair! There are some challenging options but please note the variations if you are just starting out. Squats: Turn the chair sideways. Sit down, making sure your legs are at a 90 degree angle. Stand up, then sit back down again, as soon as your bottom touches the chair, stand up again. Variation: For extra resistance, you can hold the chair in front of your body, then squat as before, making sure that your knees do not pass your toes. Push ups: Use the chair to work your chest. With your feet on the chair, place your hands on the floor just outside of your shoulders. Lower down gently then push up again. Variation: This exercise is best done with your feet and knees on the floor if you are just starting out. Progress to lifting your knees off the floor before attempting to place your feet on the chair. Split Squat: Again this is quite an intense version, so you may want to start out without the chair at first. Place your back foot on the chair. Lower yourself straight down then lift back up. Work both legs evenly. Biceps Curls: You can use the chair to do biceps curls, simply hold it in front and with your elbows close to your sides, lift and lower the chair. Do not use momentum by swinging your body to help you to lift, only use your biceps. Variation: Instead of the chair you can use dumbbells, or if you are just starting out, try holding a tin of beans or bottles of water in each hand. Lunges: This is an advanced version but if you are starting out, simply keep both feet on the floor...

Zuzana’s Marine Workout: Used By Sergeant Steve…

Zuzana’s hot marine workout is a must if you really want to push yourself to the limit.  It is a workout that is used by “Sergeant Steve” on his marines so be warned, it’s not for the faint hearted! She demonstrates clearly in the video above how to perform each exercise, the routine lasts for 20 mins but if you are doing it for the first time it may take longer. Method: The marine workout is broken into 3 sections and when you get good at it you could start to time yourself and try to beat your scores.  You will need an interval timer, a Sandbag and some gritty determination 🙂 Part 1: This 4 minute section kicks off with Sandbag Squats and Plank Jump Push Ups.  You will need to set your timer for 2 bouts of 8 intervals (10 seconds and 20 seconds). 10 seconds of rest Sandbag squats with the weight on your right shoulder, perform as many repetitions as you feel comfortable with before the beep 10 seconds of rest Plank Jump Push Up (again perform as many as you can before the beep) 10 seconds of rest Sandbag squats with the weight on your left shoulder, perform as many repetitions as you feel comfortable with before the beep 10 seconds of rest Plank Jump Push Up (again perform as many as you can before the beep) Repeat the routine a second time and then Part 1 is done. Modifications for beginners: Zuzana demonstrates soome good modifications if the Plank Jump Push Up is too difficult at this stage of your training: you can perform the Push Up on your knees and simply step back and forward.  You could also use the Sandbag with your own body weight and work up to using the weight as you gain strength. The second part needs to...

Butt Workout With Zuzana

This butt workout with Zuzana actually works your whole body.  It is deceptively simple, but as the workout progresses, you will find it harder to go through the reps. The skipping is easy enough but with the high knees thrown in, it is even more challenging as your muscles become fatigued.  The strength training makes this 12 minute workout very effective especially if you are short of time. All you need for this workout is a sandbag (or heavy weight), a skipping rope and an interval timer.  You will be alternating between: Skipping Squats with sandbag It is important to log your efforts as just by beating your scores by a few reps each time you do it, it will motivate you to keep improving and we all like to see our scores increasing! Butt Workout Tips: Remember to keep your tummy tight and shoulders back.  When you jump, try to land softly on the balls of your feet (slightly brace the knees on landing) so that you don’t jar your body so much. When holding the sandbag, you have three options: over your shoulders, held out in front or flip it over your wrists to give your arms more of a challenge.  Zuzana fills hers with 15kg of stones from her garden. At the bottom of the squat (try to sink as low as possible – below your knees if you can) then activate your core and glutes and rise up through your heels.  Zuzana does a little “pop” at the top with her hips, but don’t exaggerate this movement in case you wrench your back.  As you get better at this, you can either sink lower or add more weight to the sandbag. You need to set your timer for 18 bouts of two intervals: First Interval – 10 seconds (rest) Second Interval – 30 seconds (maximum...

Zuzana’s Intensive Interval Training – A Fat Burning Workout!

Intensive Interval Training Well Zuzana makes it look very easy but it is tough! 😯 There are 4 exercises comprising of intensive interval training and sets: Commando Push Ups – 2 reps Sandbag Squat – 10 reps Reptile One Leg Push Up – 4 reps Instructions: The 2 pieces of equipment that are required here are a sandbag and an interval timer.  This workout is not just intensive interval training, you will be up against the clock. The sandbag weight should be of a weight that will make it hard to finish 10 squats.  The sandbag used by Zuzana is around 15kg to give you an idea. Part 1 – 4 minutes of intensive interval training The timer should be set for 16 rounds of 2 intervals: 9 seconds and 6 seconds. There will be no chance for a break in between exercises so this means you have to mover very fast in order to complete them. 9 Second Interval: High Knees – as many as possible, jog at a fast pace and lift your knees above your hips if you can. 6 Second Interval: 2 Commando Push Ups – these are achieved by adopting the basic push up position, then driving one knee forward as you push up.  Touch the ground with your tummy then jump up onto your feet.  6 seconds isn’t long but should be just enough time to complete the exercise. Part 2 – Time Challenge You can use a stop watch or your interval timer here: The aim is to complete as many sets of this combination as possible in the shortest time. Alternating sides after each set, you will: Throw the Sandbag over your right shoulder and do a squat. Throw the Sandbag on the ground across your body towards the left side. Get into a plank position and do a Reptile Knee...

Intensive Interval Training with Zuzana

The ever inspiring Zuzana of Bodyrock is back with another gruelling workout: a 12 minute bout of intensive interval training using a few pieces of fitness equipment, but if you don’t have them, don’t worry, there are alternative methods using your body weight. You will need an interval timer preferably (or a friend with a stopwatch), a Gym Ball and a Dip Station. Instructions for 12 minutes of intensive interval training 😉 The interval timer needs to be set for 18 bouts of 30 seconds for each exercise, with 10 seconds recovery intervals. Work to your maximum capacity and take a note of all your reps during the 30 second bouts so that you can try to beat them with each subsequent session. There are 3 exercises and skipping (high knees) in between: 1. Skipping – or if your prefer carry out High Knees with or without the Jump Rope. 2. Ball Chopper – if you don’t have a Gym Ball you can do these on the floor.  It’s not quite as intensive but good for beginners. 3. Skipping/High Knees 4. Reverse Push Ups – these are fantastic exercises for the core, arms and upper back, an alternative if you don’t have a dip station is to do regular Press Ups. 5. Skipping/High Knees 6. 123 Sumo Jump – this is a low squat for 3 pulses then a jump. This sequence is exactly 4 minutes long and you will repeat it 3 times. TIP: I found that intensive interval training really gets results.  Another advantage is that the stop/start rhythm of the moves keeps the body from over working the adrenal glands.  Exhausted adrenals may be a contributing factor to why many fit bodied people often have an older looking face and the excess corsisol flowing around the body can contribute to a wider midriff.  So in summary,...

Abs Workout: get a six pack like Zuzana

Abs Workout This one is called the “Amazing Abs Workout” by the great Zuzana of Bodyrock fame.  It is jaw droppingly hard and it aptly named as you will be amazed at the serene expression of this powerhouse of a girl; as she goes through her brutal abs interval training. This is a breakdown of what you can expect when you join Zuzana on this 12 minute workout: There are 6 exercises: Kick Ups Mountain Climber Peaks Side Plank Knee Tuck – both sides Prisoner Get Ups Plank Jumps Knee Hugs (An interval timer is helpful). Part 1 – Kick ups and Mountain Climber Peaks 3 minutes of 10/10 seconds intervals (with no rest interval).  This is intensive (make sure you are warmed up before commencing). These are carried out for a full 3 minutes – alternate between the two exercises and push for maximum repetitions.  The timer should be set for 9 bouts of 10 seconds and 10 seconds intervals. Technique: Kick ups – Facing up, your hands are placed directly underneath your shoulders and your arms are fully extended. Hold your tummy tight, switch legs as you jump. Mountain Climber Peaks – Facing down, arms are fully extended under the shoulders. This is a very high version of the regular Mountain Climber.  Part 2 – Side Plank Knee Tuck (both sides) and Prisoner Get Ups. 6 minutes of 10/30 seconds intervals. The timer should be set for 9 bouts of 10 seconds and 30 seconds intervals.  Alternate between the two exercises for as many reps possible during the 30 second intervals as you can manage.  Keep notes of the reps you achieve. Technique: Side Plank Knee Tuck – Keep your tummy tight throughout this exercise.  Maintain full extension of the supporting arm and keep your hand underneath your shoulder. For an easier option you can keep the...