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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 |
OMG! I just realized I did exact same time as you! How crazy is that?!?
Private Member |
nice one!!! looking forward to the advanced video 🙂
Private Member |
Ditto! Full body. 🙂
Private Member |
Lorna Jane is the brand I do believe…
Private Member |
I’m so excited! I just joined Zgym and loved this first workout! I’ve been following Zuzka about 4 years and love the short, intense workouts and no-nonsense/common sense approach to fitness, nutrition, and life!
Private Member |
Hi, Zuzka; I have a problem: I joined/registered to be a member of Zgym, but I cannot log in! My credit card has been charged but I haven’t been able to access Zgym. Please Help! Thanks.
Heather
Private Member |
20:46 struggled on jump rope today need to do this again and push harder
Private Member |
Thanks for motivating me to workout today!!!!! I’m sitting in the middle of a snowstorm and this is just what I needed!
Private Member |
Super. 19’47”. Diky za hezký podvečer, Zuzko!
Private Member |
Can Zuzka or anyone give me advice how to do high knee with the rope I keep tripping. Is feet together just as good a workout. I would like to master the high knee ropes though. Thanks!
Private Member |
Your attitude never ceases to amaze me. Thank you for your short concise sincerity and energy!!
Private Member |
Thank you so much Zuzka for this awesome workout! I can’t wait to try it. I really appreciate that you still post free workouts for those of us that can’t always afford $10 a month for zgym. I will be buying your zgym soon though!