BodyRock.TV

Looks challenging. I love Clubbells and have made an other set using plastic plumbing parts, cement, rebar and atheletic tape that weight 10 pounds each. Maybe I will include images of the construction in the flickr.com link (later). They could have been heavier (maybe 15 pounds) but I left off pouring cement about 6 inches from the bottom and filled that with foam.

By the way, Sonnon talks about a move “Call to Order” which I seem unable to find images on the web for. But, if I went with what it sounds like…it would be a gaveling motion. But with both hands holding a Clubbell. Do you know if this is right?

I have been trying various old Indian Club moves which are of course much more challenging with 10 pound clubs than the a couple pound wooden clubs they would have used 100 years ago. It takes a lot of wirst and forearm strength to do any of these exercises with correct form.

Thanks,
–Chris

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[...] Frederick wrote an interesting post today onKick Ass Challenge 3 – My Workout | <b>Fitness</b> Advice, Workout Videos <b>…</b>Here’s a quick excerpt [...]

wooooooow amazing i like it thanks ZUZANA

Chris,

I have got Scott Sonnon’s book of clubbells so I am learning from it. There are still so many moves that I just can’t do yet with those clubbells, which is a shame because there are so many cool exercises for upper body and I am worried that with the 10bls I might not be able to do them ever :) but we’ll see. I am wondering if there are more exercises. Where did you find the Indian Club moves?

Hi Zuzana:

I am a fitness professional always looking for exciting & challenging workouts for myself and my clients & i have to say that out of all the one’s i search for on youtube, your website is the one i come to the most. I always do your routines and my clients love the workouts. I teach several classes like Weekend Warrior (lot of plyometric involvement), Ultimate Guts (full body), Abs & core, Fat, Burn, Sweat (lots of cardio mixed with alittle weight training), & Stress Boxing so i am always looking for new things to add to my routines. If you ever come to Chicago or put together a live workout seminar or conference, I will definitely pay the money and participate in your conference. Thank you for keeping me posted through emails on all your updated workouts. Sincerely, Luz

hey:) really good workout.. i find this 20 mins of high intensity workout without much rest very beneficial.. i believe u loose fat n build muscles at the same time.. u r doing a gr8 job, keep up the good work.. (health is wealth)

Hi Zuzana,

I am 19 years old and I want to get fit. Ive started working out with your exercises last week. I really want to try and get fit with an especially nice toned stomach and butt =) by the end of this year. What exercises do you recommend me to follow??

Thank you!!!!

Hi B,
read through the Fitness FAQ’s before you start using my workouts and don’t forget to check out the diet page as well :)

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I love those clubbels, it´s always motivating to get new equipment and new moves! ^^

Ooooooooh ok i see it!!!
=D
Thank you so much for your time….

Love your workouts!!!!!!
=P

xo.

FANTASTIC!! You’re one tough lady. “WHEN” I reach my goal;which is probably sometime next year,I want to do this one,completely. I did one set just to get the feel of it. I actually enjoyed doing it, is that crazy or what!?! By the way,Zuzana, I don’t think Jillian Michaels (“THE BIGGEST LOSER” trainer)is as tough as she thinks she is, you beat her in intensity,endurance,and strength in my opinion. YOU GO GIRL!!

Hey Zuzana,
I tried this workout yesturday and i got to say it was Great!
I did 5 reps in less than 20 minutes.
I love it when you put together workouts like these: 3 exercises and do as many you can in a minimum of time.
Well i can’t wait for more challenges.
Bring it on!
Marissa

Hi Zuzana,

In the deleted post I asked how heavy of a club do you think you could handle?

Then went on to say Scott Sonnon has much lighter clubs.

And then offered to make some lighter clubs for you to match what you felt able to control. But, the twin baseball bats idea probably wouldn’t work as bats have strengtheners inside which would block pouring cement into them. Still the idea of making some adjustable lighter clubs that would be sub pound adjustable up to near 10 pounds appeals to me.* I think with them you could slowly build to the 10 pound Clubbells. I would probably make them like the PVC/ABS plastic clubs I made recently. Of course I would want to be paid for them, but as I’m gifting you some money thru Paypal I could skip a couple times to cover the costs and pay me for the labor.and shipping.

*-The logic behind small incremental increases in weight is expressed here:
http://www.leviticus11.com/StickingPoint.htm

The Indian Club exercises I’ve been doing can be found by pasting this into Google and its the first hit: “Dick’s Indian-Club Exercises”

And these folks have nice looking 5 pound Indian Clubs for $15 each: http://warriorhardware.com/index.php?main_page=index&cPath=2

Best wishes,
–Chris

Hi Zuzana,

Please leave the last few posts I made in your spam filter. Hopefully this one will be fine.

The main things I was trying to say are…

How heavy a club do you think you could manage?

Scott sells lighter clubs and http://warriorhardware.com/ sells 5 pound Indian Clubs for $15 each.

But, if you would like to work up to Scott’s 10 pound clubs I think I could make lighter clubs that you could add weights to as you mastered the lower weight thus reaching the ten pounds in a few weeks. In the old days they would put lead shot in small hole in barbells to add a little weight when a person reached the “sticking point”. Now days we add pounds each time, but smaller changes, 1/2 pound or less at a time, are easier to adjust your muscles to and you can therefore reach your goals quicker.

The Clubs I’m thinking of would look something like the new ones in my link.

I would expect payment, but as I’m already gifting you some money thru Paypal I could just drop a couple payments to cover costs and shipping.

If you google “Dick’s Indian Clubs Exercises” the top hit will be the exercises I have tried.

Best wishes,
–Chris

Hi Zuzana,

Thanks for another great workout! I love having a diversified fitness “profile.” I really appreciate the lackk of monotony; it makes committing to fitness daily much easier. I am curious to know whether you are familiar with Jillian Michaels’s 30 Day Shred? I typically supplement 4-5 of your routines with 1-2 days of her level 2 and level 3 twenty minute workouts. She has a similiar fitness philosophy. Short intense workout (3 minutes of strength, 2 minutes of cardio, and 1 minute of abs in three sets) with very little rest in between. The workouts probably air more on the intermediate side for you, but I would love to hear your perspective. Keep up the amazing workouts…I’m addicted and couldn’t survive without them! ;)

Angie

HI Angie,

I am not familiar with that program. Right now I am hooked on circular training.

Hi Zuzana,

Thank you for pulling me out of the potty mouth bin. I think words in the url for Indian Clubs Exercises is were I hit that spam wall. I hope you looked up Dick’s Indian Clubs Exercises.

It seems to me if you are looking for interesting shoulders, upper body workouts that clubs, kettle bells and gymnastics rings are the ticket.

So Scott Sonnon gave you a book? And would you recommended purchasing it?

–Chris

Hi Zuzana,

I’m putting together a new exercise routine and I was wondering which days I should incorporate these into? I want to follow the pattern: weight training, cardio, weight training, cardio, circuit training, cardio. Do you recommend that I do the kick-ass challenges on cardio days? Or weight training?

Thanks again!!
Angie

HI Angie,

this type of workout gives you the benefits of both – resistance training and cardio, because it keeps your heart elevated for the entire workout. You are moving from one exercise to another without any longer break in a faster pace. Don’t think about it too much. Do it on any day you want. Many of my workouts are in similar fashion. I do not like jogging in the city so I have to be more creative with my workouts :)

Hi Zuzana,

So I see Sonnon only has one book on Clubbell moves and two DVDs all running about 40 bucks each. Are they worth the investment?

BTW, there is a free book online from 1908 called “Club swinging for physical exercise and recreation” http://www.archive.org/details/clubswingingfor00schagoog

–Chris

Hi Chris,

I am glad I have the book and the dvd’s because I wouldn’t know what to do with the clubbells if I didn’t have that :) I will eventually post all of the possible exercises that you can do with the clubbells, but it will take time. It is up to you if you want to wait for my updates or get his dvd’s.
Thanks for the link!

Zuzana, you rocked it girl yet again!

For those interested in a Do-It-Yourself Clubbell, check out these free tutorials on how to make one at home:

Steel: http://www.flowcoach.tv/?p=545
Baseball bat: http://www.flowcoach.tv/?p=539
Concrete: http://www.flowcoach.tv/?p=354

There are also many free exercise programs and tutorials there as well, but stay tuned here for Zuzana’s future workouts. She’s an incredible athlete.

Best,
Scott Sonnon
http://www.Clubbell.tv

Hi Scott and Zuzana,

Well, Scott after Zuzana’s post I had decided to fork over the cash for your book.

You are pretty generous guy to post the DIY links. I already made a few clubs (bats with wrist and ankle weights attached with lots of tape and a couple made of plumbing parts, rebar and cement (look in the link “CL” above)) and when I have the cash will get some of your’s.

The problem with the older books are the club weights they used are fractional compared to your’s and the moves seem almost ment for juggling instead of exercise.

Yes, Zuzana is very athletic as she has a rock hard sixpack…as one picture shows. 8-)

Thanks to the both of you,
–Chris

Thanks, I can’t wait to try these out. Can you possibly make a couple videos of intense weight training that doesn’t take a lot of time but is beneficial?

Angie

Hi Zuzana
Thanks for this amazing site. I’ve been doing some of your workouts now for a while and enjoy finding that I am getting better and better at them, and love watching my body and fitness improve too. I find the workouts stimulating and challenging but have to admit this is the one thats got me. I managed 3 rounds and furthermore cheated in the last round with the push-up preps and didn’t do them at all and opted for normal push ups instead as I struggle with them too. THEY ARE SO HARD!! lol Admittedly i could have done maybe 3 and a bit rounds as I had about 3 minutes to spare but I could feel pressure from a previous groin injury and I just didn’t want to chance another strain. Anyway my point is, this is a great workout and now find that the challenge for me is not in how many rounds I do, but that I get the push-up prep right. You do an amazing thing for those of us who can’t afford gym fees and just don’t have the confidence to walk into one in the first place. Thanks very much and blessed be.
Tam

Hi Zuzana- I did 5 rounds in the twenty minutes with my 20lb Clubbells. It is a great routine and my body felt it afterward. I will incorporate this from time to time with my Clubbell, Kettlebell and Barbell routines. Thanks! Keep swingin’ those Clubbells!!!!

Hey Zuzana,

I love this routine! I surprised myself with being able to complete the one handed prep push-ups. I was also wondering if you would be posting any weight training workouts as a refresher to your Body Rock weight training routines. All the best!

Tania

Hi Zuzana,

I forgot to ask, when you mentioned that you are into circular training. What does that mean exactly? THANKS!

Hi Zuzana and firstly thanks for the Gymboss I was lucky to win in your competition its great for my classes as before I kept losing track of time when correcting clients. I was reading comments by Luz from Chicago (i’m in the UK) and wondered if there was a way of putting me in touch as I would like to hear more about her classes as an idea for mine. I too would come to a seminar as I have said before.

Kevin Petersen

I just got introduced to your site by my trainer and I love it. You have a lot of energy and good short workouts that are easy to learn and hard to do at the same time. Just what we are looking for.

I will do the challenge 3 this week and will let you know if I beat you.

Fun workout! I did four rounds in 20 min w/ 2 20lb dumbbells for the first two rounds then 15lb dumbbells for the next two. I’m wiped out and felt like it was 20 min well spent. Just the kind of workout I like! Thanks, as always, for the ideas.

Hi Zuzana,

Jon here. I have a question for you. What would you recommend for those people that are sedentary. I noticed that it is a lot harder for them to exercise. I try to do some of the exercises, but I feel so weak and tired. What’s your recommendation?

Tania, Circular Strength Training. Check it out at http://www.clubbell.tv or http://www.circularstrengthtraining.com. Zuzana asked me to share an intro article here at bodyrock.tv. We’ll get it up soon.

yours in flow,
Scott Sonnon

Zuzana, that was one major KICK ASS workout. FABULOUS!!!! and as always THANKYOU!!!

Hi Zuzana,

I live in Montreal and I want to know where can I buy clubbell?
Buy the way your whiskey grilled pork with couscous is very very good…miam!

Okay, so I am new to this. I have been weight training now for about 6 weeks lost 25 pounds in that time and I am doing well. I have hired a personal trainer and I am always looking to try different exercise and I am hoping this web-site can also provide me with new ideas and foods to eat and stay in compliance with my goals.

Thanks for the workouts.

Chris

Hi Marie-Josee!
Like Zuzana had mentioned in writing before, she got her clubbells from Scott Sonnon’s website. I believe that’s the only place where you can really get it right now–at least the one Zuzana is using. But Scott said in a note that whoever is interested in buying clubbells should hold off just for a little while longer because he and Zuzana will have links for buying it and it will be up on this website, and that’s a good thing because she’ll be able to keep this site running properly :) hope this helps.

I have a question, I love your workouts but I cant follow them. I have a bad backa nd knees, which is making it hard to loose the weight I’ve gained with my last kid and just to get the body I used to have. Do you have any tips or workouts that are good for knees and a bad lower back?

Hi Kelly,

I am so sorry but I can’t help you with this. My advice is to find a physioterapist who will tell you what to do. Most people with these kind of problems won’t go to seek the professional help that they need, and I think that that’s a mistake – I am the same. When I had knee pain, I wouldn’t go to see my doctor, but I did a research online and got a book that helped me. You can also try to collect informations regarding your problems either from internet or books and learn as much as you can so that you can help yourself. I don’t feel comfortable telling people how to exercise when they have health problems.

I completed exactly what you completed. I had just finished the 5th round of situps and was feeling smug when the timer went off. This was good, although your more recent workouts are much more challenging! You’re great – thanks and Merry Christmas!

x

hi Zuzana, i did exactly 4 rounds in 20 min. I don’t know if it’s ok, but before it i’ve done the Flow workout -so today i did 2 workouts ,one after the other.Now i’m gonna do some skipping for the end:)
See ya

I love these challenges, i hope your going to post one every week. I’m going to try to beat your 4 Rounds and 20 Sit-ups today.

Good luck with making new challenges for us.

Jeroen van Abeelen

Dear Zuzana,

I did your program with 2 dumbbells of 10 pounds, and your not going to believe this, in 20 minutes and 10 seconds i cleared 3 rounds and 20 sit-ups, the same as you.

Kind Regards,

Jeroen van Abeelen

Ps. How many times a month are you going to upload new Challenges? (I love them, and i’ll try to beat you every single time)

Hey Velina,

Did you also use weights of 10 pounds?

Good job that you did 4 rounds. Keep it going.

Kind Regards,

Jeroen

I did this workout this morning at 7AM. I changed a few things, the squats I did 20 each and also I did 15 push ups instead of trying the one arm ones. I think I need to get to at least 50 push ups without breaks before experimenting. (my personal goal).

This challenge is great I finished 4 rounds and I had one min. left so instead of starting a whole new round I did 24 crunches. I bet it is harder to do these with a club bell than 8 LBS dumb bells (2).

Hi Zuzanna

I have been following your workouts and trying them myself for the past couple of weeks and am really enjoying what they bring to my exercise routine – they’re fun, they’re challenging, they’re never the same twice and I am already finding improvements to my other sessions so a really huge thank you :)

Just one quick comment – at school we were always told how dangerous earrings are during PE – girls with studs in had to wear plasters over them. Is it not dangerous to exercise with hoops in? I’m 26 now so perhaps that idelogogy is old fashioned these days, but I’d be really devastated if you were hurt and I hadn’t said anything :)

Ellie