Today’s Workout – Wow Booty

Hi BodyRockers,

Part of this place feeling so personal is that it is – when either Freddy or I are not feeling well things can slow down 😦 Freddy is recovering from the flu and is still not feeling 100%. Until he gets feeling better we won’t be able to make new routines so for this week just to be safe I have posted a schedule full of our older routines so that we can continue together. When your body tells you that it needs rest you need to make it your priority to listen. You can always get back into it again once you start feeling better. The other thing that is happening for us is that I have 2 friends from Prague on holiday here visiting with us – so everything kind of happened at once. It’s really nice to have them here with us – I just hope that Freddy gets feeling better soon. As soon as Freddy is better we are going to make a new routine, so the schedule might change towards the end of the week. In any case we will be checking in with you guys everyday. I hope that you guys are having a nice week so far.

Best,  Zuzana

Workout Breakdown

Time: 12-20 min. |Workout Type: High Intensity Workout |Exercises: 6
  • PART 14 minutes of interval training
  • High Knees 10 seconds of max effort
  • Drop down on your bellyrest for 5 seconds
  • PART 230 sets of
  • Sandbag Full Body Exercisetime challenge
  • PART 3same as Part 1


You will need your Interval Timer and your Sandbag. This workout is made up of 3 parts. The first and the last part is the same and you have to set your timer for 16 rounds and two intervals. The first interval is 5 seconds (rest) and the second interval is 10 seconds (your max effort). You will push hard for the high knees and then you will get down onto your exercise mat and rest for 5 seconds before your power up and continue. The second part of this workout is Full Body Exercise with Sandbag and your goal is to complete 30 set as fast as you can. The last time I did this workout I finished the second part in 7 minutes and 54 seconds, so today I will try to be faster. Check out the video tutorial below to see how to do each exercise properly and also the easier variations for beginners.

See @