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Full Body Blast Workout for Intermediate
Fitness | March 01, 2014
Do you have 16 minutes to spare? Why not to do something great for your mood and your body? This workout will make you feel like a badass, that’s for sure. All you have to do is to give it your max throughout the entire 3 rounds. I have to admit that I feel like I could have push myself a lot harder and that on a intensity scale from one to ten I was at about seven or eight. The good news is that it still made feel incredible and a broke a good amount of sweat. Check out the video to see my form and the intensity at which I was pushing myself before you do the workout at home:
Full Body Blast Workout Breakdown:
1. Jump Rope high knees (or toe taps on chair) – 100 reps
2. Push Up with Knee Tuck Burpee – 10 reps alternating legs
3. Jump Rope high knees (or toe taps on chair) – 100 reps
4. One Leg Deadlift with 5 Leg Lifts – 5 sets on each leg
5. Jump Rope High Knees (or toe taps on chair) – 100 reps
6. Leg Lift Toe Touch – 30 reps alternating legs
Complete 3 rounds of this circuit as fast as you can, while keeping good form. Try not to take any longer breaks in between exercises and focus on keeping a good pace. This workout is really good for intermediates that can do all basic bodyweight exercises with great form and are able to jump the rope. If the knee tuck push ups are too hard for you, then do regular push ups. If you’re having a hard time with the jump rope and high knees are still technically difficult for you, then jump with your feet together. You can always do simple modifications to this workout to make it fit your own fitness level. Remember that your goal is not to compete with me and others, but yourself. Beating your own records and pushing your own limits really matters the most and it is meaningful.
Enjoy this workout and if you want to workout with me in real time, then join my Zgym. I have a lot of workouts that will whip you into shape in no time 🙂
-Z
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Can’t wait to try this workout! Thanks Z ur an amazing women . Thank you for all u and ur team does! I love the Zgym finally one place I can go to get all I need to become the best I can be ! P. S I love ur pms post u always relate to real life and that’s one of the million reasons I love you because you are down to earth , true honest person! Your very passionate and u truly care about people! I can’t thank you enough 🙂
Private Member |
Another great one, Z! I will be doing this tomorrow morning as I already did ZPower Yoga #15 and ZShred #8 today 🙂
Private Member |
One other thing just want u to know that when I feel down and out the first place I come to is the Zgym cause I can always get positive reinforcement here! And I feel better instantly !
Private Member |
Totally!!!
Private Member |
you are the gem :)!! greetings from Croatia!
Private Member |
Would love to hear your views on diastase recti so many suffering with this….
Private Member |
This reminds me of one of your old workouts from Malta 🙂 I love those. I think you and your bf are doing really good job shooting these free workouts at home. I wish you did this more often (just like back in the day 🙂 … Thank you for this one!
Private Member |
I love all of your workouts, excellent and effective!! Thank you for inspiring me always.
Private Member |
Yet another amazing workout Zuzka you are amazing. I will try this one tomorrow. Did ZWOW 13 and ZWOW 56 today.
Private Member |
Do you have the brand name and model of your sports bra?
Private Member |
Great workout Zuzana! Loved it even though it killed me!! This really pushed me as I was going as fast as my body would allow. Did it in 16:54 but the 2nd and 3rd rounds I had to do the push up knee tuck with one knee down. You have always been stronger than me at push ups! But I’m getting stronger all the time. Thanks so much!!