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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 |
Thank you for this! So nice getting in a full body workout and even intermediate it was still challenging. I added a 25lb KB to the deadlifts and since I’m about 38 weeks pregnant and can’t do crunches, I did 20 total elbow drops from a plank position instead. I’ve had to slow down a bit as I’m more easily winded so my time was about 21 mins. I hope you’ll also make an advanced full body (or maybe more upper body?) workout? 🙂 Thank you! I’m very much enjoying your KB DVDs too.
Private Member |
Goodness! I don’t know HOW you HIIT while that pregnant! You’re my hero. Lol. When is your sweet baby due and is it a boy or a girl? 🙂
Private Member |
HI my name is Alex. I’m 17 years old.
I want to workout with you. Because i am really appreciate that u still post workout free 4 those people who want to do it. So I want my stomach like urs, because I’m in love for ur stomach., I’m gonna do it every day after class, . I am very proud of u honey. Felicitation. U r the best. Love u. :* :*.
Private Member |
Done in 16’35 ! Loved it !!
Private Member |
16:28 Wowzers! Looks so simple but really made me sweat!
Private Member |
It took me 19 min… gotta be faster next time, awesome workout!
Private Member |
i really love to jump rope but after not just one minute my ankles and feet hurt? could it be my shoes? Im jumping on carpet so the floor isn’t as hard as concrete…any suggestions?
Private Member |
Wow, did this instead of taking a rest day today. 15:31 for me – those toe touches are killer!
Private Member |
Deceivingly hard workout! Did it in 16:07 with High Knees instead of Jump Rope. Those burpee pushups were killer! Thanks for the workout, Zuzana!
Private Member |
Vlasova-ev
19:20
Private Member |
I did 3 rounds of this one in 18 min after 5 rounds in 24 min of BEACH WORKOUT FOR TIGHT BODY (31.01.2014) + 6 rounds in 50/10 of 5 MINUTE WORKOUT #57 – ABS ON SWISS BALL.