BodyRock.TV

[...] Start by standing tall with your Sandbag by your right foot, squat down until your thighs are parallel to the ground and pick up the sand bag. Stand up holding the Sandbag and now push your hips back again rotating your upper body towards the other side. Place the Sandbag next to your left foot. This is one rep. You will do 3 rotational half squats and than you will do one jump tuck. The jump tuck is not shown on the pictures (it is not easy to capture this exercise in a photo) but it is there as you can see in the video which you can watch here. [...]

What happened to the pullups????

How long do you do each exercise for? How long are the rest breaks?

Thanks!

Hey Z,
I was wondering if the filling up your own duffle bag idea would be safe to use? I don’t want to hurt myself :) If not, what’s another good alternative?

Thanks in advance,
Crystallyn

Congrats on the sandbag. I love working out with my sandbags and this workout is great. I was going to train with my kettlebells tomorrow but now I’m definitely going to do this one. Check out the TRX (…or Vega Pro Straps) as an option for a portable training equipment.

Hi guys! I happen to know some really great web designers! Check out http://www.nmdesigns.com. And they do a lot more than just design they also do emerge, emarketing, ecommerce, etc.

great workout!

r u moving to spain?? which city?? It is the best country ever!!! congrats!

my husband, baby girl and I are planning to move there next year :o)

good luck!

Hey Zuzanna,

I stunbled on your site a while back and was reminded of it by a friend a few days ago and it couldn’t have come at a better time! I wanted to ask what is your frequency of these 12-20 min workouts? Is it 3 days a week, 4, 5?

Like you I’m looking for the biggest results with the least amount of time investment and don’t mind working out REALLY hard.

Thank you for your work and I will be sending my web designer your way!

It was too rude to the gym workouts. I did all sports in my life but still need to go to the gym.AND you can get fit if you will choose some kind of martial art in addition you will get belt and knowledge and of course be respectful to others who go to the GYM.If you will have some protest what i told here just come to the tatami I bet i will put you down.

I love this sand bag idea!! Soo cool! My dad has a few of these at home that he uses for holding stuff but they have handles on them and will work perfect! Thanks for the new idea!! I LOVE IT!

By the way, in your 2 month challenge are you doing a workout every single day? I sometimes get suuupper sore from these workouts and cant do another one the next day. Do you still get sore? Thanks for the amazing site!!!

What happened to Sean???

I just completed this workout but modified the Zuzana-pushup to just regular pushups (no space). I was sweating like crazy and my legs hurt so good. Thanks! Looking forward to the 2 month challenge.

I don’t know, maybe it’s just my appreciation, but it seems that you’ve lost some power from your legs. They’re lean, for sure, but I think that they’re a bit powerless too. I remember your “jumping crabs” two or three months ago and they looked very strong. Or maybe it’s just the type of excercise (interval)… I don’t know.

Anyway, I’m sure that it’s a hard workout without the bag, so even more with all that extra weight!

What can I do if I dont´t have the Sandbag? Is there any alternative?

Hi Zuzana & Freddie!
I’m just in the time to do this new workout, i will use my camping tent bag (lol), it’s similar and also heavy:)
I’m really excited for sending you my fotos! i am waiting for the camera i have ordered this week so maybe i ll send you a video too:) I hope you give us a little time to do the video and our photoshoot lol :p
It’s a really cool idea!
So enough talking hehe, i will do my workout:)

With love,
Rhayna
bb:)

Awesome workout – this is really refreshing Zuzana. I don’t have the sandbag (yet) but will try my kettlebell instead.

It looked really hard because of the added weight I presume. BTW – how long does it take your body to recover from weight work? Or do you not really get muscle soreness anymore?

I’m using my Statistics textbook instead of a sandbag. 1000 pages = 10 pounds. I can also read it while stretching! =)

Honestly, Zuzanna,I think it was better when you showed us how to do proper forms after each workout. This is much better than photos. Photos doesn’t help me to know what I am doing is right or not. Just my opinion. I HOPE you do that instead of photos plzzzzzzzzzzzzzzzzz

It looks very hard!
I will have 550 work out today until I’ve got home made sandbag or something similar.

Yeah, i have to agree! I found amazing results with pullups and you can go outside in a park and there is always some kind of bar to do pullups on. I went running around a school track and stopped where there was nets for soccer. I did pullups on the post connecting the goal posts! I know you used to do pullups in malta on a wall! keep those in your work outs, they really develop the lats… plus i find the jumping excercises you do can be a bit rough. I pretty young and find that unless i’m training to be a world cup soccer player, i don’t like to risk injury so much. much preferred your older workouts. they were longer and more fun with being super challenging. hope I’m not ranting…i love you and your site but i just wanted to give you somefeedback. thanks. Also you keep saying you have a new diet approach but have yet to tell us what it is! Can you do more diet vidoes as well as workouts. that would be awesome!

Hi Guys!

Love the idea of you setting up a part of the website where we can post our before and after pictures! It’s a great idea!

I’m sure I’ll be one of those people building my own sandbag ;)

Have a good one! Thanks again for the awesome workouts <3

This is an amazing coincidence. I’ve just recently been looking for info in sandbag workouts. I tend to get bored with the same old workouts, ie the gym. I’m always looking for something new that will pique my interest.

I took part in a workout group some time ago and we all used small sandbags as a part of out workouts and I found them very challenging yet immensely fun! I look forward to seeing more sandbag workouts!

Dee
Aussie Aussie Aussie, Oy Oy Oy!

Hi Zuzana,
thnks for the new workout. I used a kettle bell instead of a sandbag and it did the trick for me..
Looking forward to your new workouts! Keep up the good work…(and if you have tips against emotional eating, i will be very happy to read about it).
Thanks again! :-)

sorry, forgot to mention tht I absolutely loooooooooooooooove the title of the workout!! could not agree more! I cancelled my membership officially on July 13th after membership of 8 years. I stick wth your workouts since last mid december! much more efficient, more results and much, much, much more fun!! :-)

I absolutly love your wokouts and diet advice. I think you guys are so adorable, but could you please not use profanity in your titles. Just be creative like ‘Forget the Gym’ instead of ‘Fcuk the Gym’. Also more diet info would be cool.Thanks T

hello you guys!

what alternative can you suggest to the sandbag?

Yup, totally going to mod this. You can make some fairly secure sandbags by pouring sand into tights twisting the top and double layering it.

I wonder can you tell me what the weights are of the sandbags you use and how many of each weight? Thank you!

I just started working out Zuzana style last week, but I’m hooked. For once in my life I look forward to my workouts, and am freakishly admitting that I miss doing them on rest days!

It’s amazing how in one just one week I feel my abs and legs are tighter than when I was doing a whole year of stupid exercise videos.

Hopefully sooner than later I will have some awesome before/after photos to send.

Until then, thank you for this site. You have changed my life and so many others!

I used an old canvas tennis bag with two full 1.5 liter water bottles in it. I could have probbly handled a bit more weight but I only had two bottles. still a very intense work out. It was my first time doing ZUZANNA PUSH UPS and I really thought they would be the easy bit of this work out. Oh Zuzanna! I will never underestimate you again! Brutal! Thanks girl. :D

seems really hard Fcuk The Gym Workout

Hi Guys!

I would just like to mention how inspiring you are! As a mother of three, I can’t wait to start this new way of working out. Your workouts always look so intense and I always look forward to trying them! Thank you so much for being my new personal trainer!

All the best with much success,
Tammy

If I get over the insecurity that I’m not as fit as you, Zuzi, or some other super fit bodyRockers, then I might send you an exercise photo of mine to shame myself in front of the World. LOL :)

Hi Zuzana,
You have requested before and after photos from your viewers,
but you won’t post photos of yourself before you started to train this way. I think it would be a HUGE motivator to your followers if they could see your progress in addition to your promises that following this regimen will change your body. Don’t be so vain, share with us your journey! BTW, I’m so envious of your gypsy lifestyle! (and your body!!) Keep it coming!
Kathy W

Hi Tonia – FCUK is actually the name used by a very famous and well known clothing company – it stands for French Connection U.K. so technically it’s not profanity – just a play on the spelling :)

Hi Athena – no disrespect to those people that go to the gym. We were just goofing. What we meant was more that you don’t need to go to the gym.

I’m about to do this workout!! I’m planning on using the 20 pound kettlebell since I already bought that for your previous workouts and don’t want to purchase more equipment…

By the way I think your title for this workout is funny haha! Good play on words ;)

YEAH! CITIZENS DEMAND SEAN!!

I got this one done this morning, but just barely! Whew! I like to hike to an outdoor spot to do this workouts, and don’t like to take equipment for the most part. Fortunately, I found some loose brick pavers that I used in place of the sandbag. For the squats with front kick, I just held the pavers on my shoulders.

They didn’t add as much weight as your bag, but they at least made a little extra challenge for me. I was definitely pooped out by the end of this – thanks!
Cheers,
Katie

Sarah Beardmore, the English surfer apparently uses a 25l rucksack in her workouts in this manner.

But I guess any appropriate size and weight holdall or rucksack would do, you’d just have to weigh it first and make sure you had something appropriate to fill it with.

Hi Zuzana.
I want to by a new workout mat, but I don’t know how thick it should be. when it is comfortably ? I don’t know if you understand want I mean, because my English is bad. From the mat not the length and the wide, I mean the thick of it.
great workout :)
hope you can help me, thank you :)

Love you, love the bodyweight workouts, hate the sandbag. My favorite thing about your site is doing really effective short workouts that don’t require gym memberships or ridiculously expensive equipment. I’m a little saddened by the introduction of the sandbag.

ry using a back pack with weights ir books..extra. iam going to try it today with weights :D

YEAY!!! I have been waiting for ya’ll to ask for photos and videos. I wish we had jobs that would allow us to move about :) Can’t wait to send and see all the bodyrockers around the world.

Also, some people are a bit uptight and need to relax a little-Freddie and Zuzana, I know you accept comments, but you are funny, happy people-don’t change. I do however, like the videos-no photos. But whatever is easier for you. I know editing may take a bit-but you do a fabulous job! Wish my husband could design for you, but he does it just for fun.

I can’t think of anything funny to create a sandbag just yet. But do have heavy medical books.

~Denise (and Caleb too)

I must not have been listening when you said how much weight you had in the bag. I picked 20lbs. because it sounded like a nice round number. I just put things in my bike messenger bag until it was 20lbs. – it worked perfectly. This was a fantastic workout – I’m so sweaty! The reptiles are even harder when you do them more like mtn. climbers. I just had to keep telling myself it was only 15 seconds – I think I pushed harder than usual because of the short interval and also because I took a short run to warm up. I find that helps me lock in right away once I start the hard stuff. An inspiration, as always.

x

Hello, Zuzana, I love, love, and love your workout. you and your hub. are amazing. we get free workout and cook VID all time. you inspire people all over around world, and I agree with some bodyrockers ” it was better when you showed us how to do proper forms after each workout. This is much better than photos” for beginners. I like instruction VID part.

and also, this title is cool, but not all of people have enough knowledge to take the right way.who knows in their mind. I just hate thoes hurting comment. you both is respectful, wonderful and inspirable.

with love

Hi,
We are doing these workouts about 6x per week – it just really depends on whats going on in our life – but we are gunning for 6x :)

Hi SAR – the photo tutorial for this workout is over on ZuzanaLIght.com – check the blue link in the text above :)

Great workout! I have a set of adjustable dumbbells, so I used those in place of the sandbag. I love how you can adapt and modify your workouts. And I agree with you, FCUK the gym! No more shelling out my hard earned money to slop around on the treadmill like a sad hamster, when I can be working out with you guys!! Keep up the great workouts! Tomorrow I am starting my own eight week challenge I call SFSF, or Sexy for San Francisco…

Awesome – this challenge might go worldwide. Nice to see that you have San Fran covered. Who has Miami and NYC?

Absolutely loved this one. Hard but so so good. Used my 18 lb kettlebell in first round and 15 lb medicine ball for the squat kicks.

– You guys are awesome. The workouts are great, the instructions clear and I’m hooked. Don’t change a thing.

Hi Zuzana & Freddy :)
I laughed soon as I saw the title of this workout. I get what you meant, unfortunately,some people might not get it. I even have a t-shirt from this brand too.
Really love the sandbag idea!! I’m going to try with a pair of 10 lbs dumbell. Again, you always come up with new exercises like those deadlifts.This is why I’ve never get bored of my homeworkout with you and FCUK the gym..LOL. Have a wonderful day guys :)

Yeah, me too. So I went for a run and surf and skipped this. Too much to think about and fiddle with.

FCUK!?? I agree with TONIA,please no profanity,it underminds all that you stand for in this site. You seem to be very nice people,and lead a “clean,wholesome,healthy lifestyle”, and I would hope that includes your language. Irregardless, you claim it was a “just a play on spelling.” It doesn’t appear so,otherwise you would have placed its meaning in parenthesis. And, at the end of your video you spell it,”F*CK”….KEEP IT CLEAN. THANKS

Yeah, just wanted to say that I LOVED the Sean videos. I’m a somewhat recent fan and I just found the Sean Sessions last week, and I’ve been SO motivated from watching them! I use to only compete with my own times, trying to do at least as good as I did the last time, but now after seeing you push yourself to beat him, I’ve started writing down your times and reps to push myself to come as close to them as I can. I really wish I had a workout partner! Tell Sean he has fans, and I can’t wait for him to visit again!

!!! :))) Many thanks – so exciting and put a smile on my face…suddenly not feeling so hung over and stepping outside to do my workout in my secluded space behind the building.

Best for the rest of the weekend to all!

Awesome! I can’t wait to post a video of me doing your workouts! Only thing is… I definitely don’t look like you during those 12 minutes :)

Geez, after reading the comments, I guess you can’t please everybody!
THANK YOU for posting the pics again, I love being able to go back for a quick reference without having to watch the video again. That being said, the videos were also helpful with form, so basically what I’m saying is that you guys do whatever the hell you think is best and I’m happy with it.
As for the sandbags, I could do without them but only because I’m very nomadic and don’t have anything that won’t fit into my two traveling bags and I love using just my own body weight. However, I do have access to a gym, so I’m going to try this workout with dumbells.
And the name of the workout- loved it. I’m a fan of the gym too, but not of the high prices and the non-functional strength that’s often the focus there with lifting weights. Your workouts are much more motivating, practical, effective, and cheaper!

Zuzana, you said some fat has attached itself to your thighs and butt, but they still look lean to me. On the other hand, your abs definitely look less toned and defined. Anyone else notice this? No offence though, I’d still kill to have your body. Anyway, it just helps me to realize that clean eating is the key to fat loss. I needed that affirmation.

I love the names of your workouts. I also do the monkeybar gym workouts, but the names are boring and I can never remember what I’m looking for. Drag me to hell and Suicidal Sweat are two of my favorites (names as well as the workouts themselves). Please don’t change that.

I’ve got Boston!

Is there sand in the bag or just weighted micro-beads?

I totally agree, I found it much easier to follow that way! Especially coz I’m a beginner, so I really need the extra explanation! ;P
Thanks anyways!

Thanks!

Thanks for advice..

And I think it’s a great name!! Hahahaha.. Glad you two are back on with the workouts and i absolutely LOVE that the pictures are back! Now I can print them out and take them with me everywhere in my BodyRock workout book. Thanks so much,
love from Denmark

I got LA !! SOLA

UMM SULA I mean :D

Hi Crystal,

A lot of people make their own sandbags and duffelbags are popular. Check out this link http://www.rosstraining.com/sandbagconstructionkit.pdf

Rude much?
This website is for YOUR benefit..not a place to come and give your reviews of Zuzana. Do the workout, then comment.

Why do they have to defend THEIR OWN website?? It’s not yours to name. What is up with people on here today??

Hi! I don’t really like the gym either. I found that I like to workout alone or just in my house. Somewhere NOT crowded. and I don’t think there’s anything wrong with your video title……People just like to pick fights over the internet because they don’t have to see who they are talking to. hahah
*I don’t have a sandbag but I do have a set of 20 pound ankle weights…. 10 for each leg… I wonder do you think if I strapped them together somehow it would work?*

And you are gypsies? lol I mean I get the phrasing but how come you two move around so much? I would love to travel like that.

Hi :)
I want to by a new workout mat, but I don’t know how thick it should be. when it is comfortably ? I don’t know if you understand what I mean, because my English is bad. From the mat not the length and the wide, I mean the thick of it. hope you can help me guys , thank you :)

I agree..what is in the the air around BodyRock today?? Some negative vibes around here..I am not used to that!

Hi Ashley – you fill it with sand :)

Freddie, I am taking the NYC ;) Not going there anytime soon, but as a big dream of mine it could serve perfectly :)

…lol…

yes, I loved when he was competing with zuzana ;)

Yep, not interested in attending a kindergarten, let alone one run by a couple of geriatrics :) You make me laugh and even get me to read aloud to my partner!

Will definitely be sending you pics!

To each their own. Some people cuss some people don’t.( I happen to have the mouth of a sailor…or so I’m told lol) I try not make a big deal of it though, really. I was wondering why you spelled it like that and now I know! Cool idea!

Loved the workout today. I used a construction site makita radio in place of the sand bag, as it has a good handle and still allows the body of the radio to swing freely. It worked pretty well :)

I notice that youtube has increased the length of user made videos to 15mins! Does that mean we get longer vids from you guys from now on ;) :D

I’ve got Little Rock, Arkansas covered!!!

I follow you guys from Miami. Going on vacation, but hopefully I’ll start the workouts when I come back. I also enjoy the diet videos.

Dear Z&F
Thank you SOOOOOOOOOOOOOOOOOOOOOOOO much for putting the photos back on. Definitely can carry them wherever I go too. So looking forward to joining in with your challenge.

What about just before pictures? I am currently in the process and have only been bodyrocking about 2-3 months. I’m not where I want to be yet!

Also, you guys should check out the song “Rock That Body” By the Black Eyed Peas

Hey Zuzana and Freddy-I started using this site a month ago and absolutely love the workouts. I received a major compliment on my legs yesterday and told them all about your site.

I do have one suggestion. Is it possible to work with the same gym equipment? In other words, could you possibly give us a list of 5-8 things we need to do your workouts and then rotate using them? I would hate to buy the sandbag Zuzana used today, only to use it a couple of times and then never see it again when you move to Spain. I’m a working mamma trying to save where I can.

Thanks for listening and thank you so much for all that you do!

I did it!!!!! wooooo :) thank you Zuzana and Frederick!

I wrapped some dumbbells and a few cans of food in a hooded sweatshirt and put in in a bike messenger bag. I was thinking that books might be a good idea as well, as would a toddler (minus the duffle bag of course, but great for moms, right?).

You might find that if you do a light workout rather than no workout on a day that you’re sore, you recover a little faster and feel a little better. Give it a try next time.

I like the longer older workoust also, with less jumping, thanks for posting the pics again, they help with proper form…

That rocks.

New York City!!!! a little over a year on BR.tv !!! got My riends hooked, though they were very tough to persuade!!! :)))

I like your new exercices… i teach classes 4 days a week and your exercices gives me new ideas all the time… thank you for sharing ! :)

WHY DON’T YOU DO BOTH – EXPLANATION VIDEOS AND PICTURES?? IF ITS NOT TOO MUCH WORK! THIS WAY EVERYONE GETS WHAT THEY WANT! PERSONALLY I PREFERE EXPL VID COZ THEY REALLY EXPLAIN THE RIGHT WAY, I CAN’T READ THE PICS THAT WELL, SOMETIMES U THINK U UNDERSTAND BUT THEN U TRY AND SOMETHING IS NOT RIGHT… BUT I LIKE THE PICS COZ THEY R REALLY PRETTY, HIGH DEFF, GREAT COLOR.. U CAN PRINT ONE OUT OR JUST USE AS A MOTIVATIONAL SCREEN SAVER!! :))
GOOD LUCK!! :)

I agree! I’m a little stunned people would even think to be critical of this site–it’s a tremendous service and I have nothing but gratitude to Frederick and Zuzana for sharing their lives and workouts with us.

Chill people, chill.

Thanks for another great workout! I did it with a weight instead of the sandbag.

I’ve been soooo faithful to you guys for the last 4 months and I suppose it is really paying off, Zuzana once said that every day matters so I’ve been doing my very best to workout every day -even sunday!…so proud of myself!!! Thank you guys…BODYROCK RULES!!

I have a brother who does great jobs on websites. He has a bachelor’s in Computer Engineering. His email is: neolith2099@gmail.com
If you’re looking to redo/updo your site, send him an email.

Thanks for your workouts; they help me a lot!

Hi everyone. I did in the Gym heavy deadlifts with140 kg whatever and then complited your wourkouts from the first day then I did abs again from your workouts. I am too sore. thanks for motivation in my 52′s It really works. I did see the second dsy workout that you recomend for the second day it was. prisoners sguats with knee. standart puspups.jumprope. burpes.side langes with berpes. mountain climb. leg lift. side jump squats. with 60sec+30sec. but the question is where is this workout on your web name it please or give me direction how to findit again. thanks a lot for your work.

I’ll use my 20 lbs kettlebell too when I do this workout. I guess, it will be depends on how you’ll carry it during your workout.

JAJAJAJJA…. MY GOD¡¡ SOMEONE NEEDS TO RELAX¡¡

Are you actually moving to Spain for a while or just going for long visit?

Hi there – the sandbag will definitely be a keeper and permanent addition to our workouts. We absolutely love it.

My intention was not to be rude or critical. I just wanted to know if anyone else thought the same way so I can remind myself and the rest of us who are trying to lose fat, that nutrition is so important because Zuzana was doing her workouts on their trip. Anyway, anyone who is in such ripped condition as Zuzana can definitely slack off on clean eating while on vacation.

The video instruction helps us see how the exercises are done and the photos help when actually doing the workout. It reminds us of what exercises we do and what order. When you’re doing the workout at home, it helps to have pics in front of you to know what to do next rather than playing the actual video which will slow you down. So I agree both are important.

Hi guys! we just want to say that we love your videos. My girlfriend and I can’t wait to try this new workout with the sandbag! We really appreciate what you do and I know most people do too. I just wish other subscribers (only few ) would take these workouts for what they are supposed to do – just have fun and enjoy them selve’s !

I’ve got Fergus Falls, Minnesota in exactly two months!

Pheonix, Arizona!

Hey Freddy and Zuzana,

I must offer a word of thanks for a very critical aspect of your workout videos –it’s obvious that Zuzana has to really work hard, sweat, huff & puff STRUGGLE in order to stay fit.

Before seeing your site, I had this idea that I could somehow magically get in shape by sort of wandering around the gym lifting weights and doing cardio over the course of an hour.

Now I pick a corner of the gym and follow your workouts, gasping for breath, turning red and mopping my sweat like crazy for a solid 20 to 30 minutes. While on the other side of the room people are doing these very mellow workouts and chit chatting with their personal trainers. It makes me feel like I must look kinda nutty.

If I didn’t have these visuals in my head of Zuzana “kicking her own ass” I’d probably just fall back into very chill and ultimately pointless workouts.

So THANK YOU for letting us see you sweat. It’s been a real breakthrough for me.

Hi Kelly – thanks so much for this comment because it gets to the heart of what this site and our approach to training is all about.

Ever since I found your site I have not wanted to go back to being in the gym or use any of that equipment. I was looking at your workout archives and on one of your videos you said that weight training was the best way to build lean muscle in order for you body to burn more fat……I haven’t done a whole lot of weight training but I feel that I am getting the best results doing your body weight exercises. Do you recommend adding a day of weight training?? You look incredible by the way!!!

Do you think the dumbbell would have the same effect as the sandbag? I used it for a couple of Zuzana’s workouts and would love to find another use for it again. =)

I meant the Kettleball. Sorry!

Zuzana you didn’t put detailed pictures up of the steps for ‘my pushup’ (not even on http://www.zuzanalight.com) – i love that exercise and would really appreciate some pictures to help me – ps love the ultimate sandbag – very good idea

Thank you for posting pictures again!

Awesome new workout guys, I would just like to know why is it that you guys move so often?

Hey from California’s Central Valley!
I did this new sandbag work out this morning. I was daunted at first because I don’t have your new toy. But, as you mentioned we might, I devised a replacement by putting half a 50lb bag of imported jasmine rice in one of those woven white bags into a leather duffel bag. It worked out great and I feel great lifting something heavy other than my two-year-old! Happy to see there’s room for improvising.

Thanks for the new snack idea! Sounds sooo yummy! Nice to see you didn’t add any sweetener.

Peace!

I tried a duffel with a 25 lb bag of rice. I’ll eventually work up to the 35 or so pounds of toddler, though. What a good idea! I bet she’ll have fun being a prop for my exercise.

I know an AWESOME Designer for you. He is actually an Art Director who designs fabulous web sites! You’ve got to drop him a line if you want your site to rock even more than it already does. He lives in Los Angeles – david@sixor12.com.

Good Luck!

Just wanted to send some more positive energy after having read all the recent posts. Thank you so much for providing us access to such dynamic workouts and healthful eating options. Thank you so much for providing it for free. I can’t help worrying, though, that you may keep us hooked like this and then start to charge for access to the site. Please, wait until I’ve finished college!
THANKS!

Ahh! I think it’s really frustrated me that there is nerve out there to criticize. I know I’ve commented like, three times already tonight but I just realized some people seem to think it’s only OK to glean from your instruction and example while watching you show us how your muscles move (in revealing clothes probably chosen for comfort, cuteness, etc.) but they only choose to comment negatively on your choices of diction. Seems a little one-sided, honestly. I have no problem with what you say or wear, but a part of me wonders if critique on words should come with other more superficial remarks, just so it’s matching, huh? Thanks again for doing what you do the way you do it and allowing people the forum to say anything about it. Ok. I’ll try not to vent here anymore!

wow great workout!

so you guys are moving to Spain? That’s awsome, i want to go to there 2 :)

in fact where are you guys going to live? we got a vacationhouse there :)

Dear Zuzana,

Could you please consider writing or making a video about the right kind of clothing for excercise?

I think the right kind of outfit and specially sports-bra (size and comfort size) is very important and has a lot to do with how the whole working out will feel.

Maybe you could also recommend some brands and specific pieces of clothing?

Thanks for your great videos! Have a nice august! :)

Hola Freddy y Susana, soy de Madrid y llevo aplicando rutinas vuestras desde Nov/99, tanto personalmente, como a la gente que enseño en artes marciales, metiendolas en los calentamientos.
La rutina 20/10-8 es uno de los mejores metodos que he conocido hasta la fecha, y lo mejor que tienen es que sacas un rapido fondo.
Los ejercicios de combos combinando diferentes grupos musculares son buenisimos.

Slds

I got kettlebells after you guys said the same about them so i will replace the sandbag with my kettlebells! Works fine too, but obviously not for traveling ;o)

Hi Guys,

I’ve been working out using your wonderful videos for about 2 months now. I am certainly much fitter than I was before!!! :-D

I have decided to take on Zuzana’s new 2 month fitness challenge as a personal goal – thanks for the motivation guys!

I am also a web designer!! And, I have created all kinds of CMS sites including wordpress sites. Check out my websites for more info: http://www.cityscapewebdesign.com.au, http://www.13004webdesign.com.au

I would be more than happy to help build/design your new website with you. Contact me if you have any questions…

Well said!!!!!

Oh PLEASE!!! Don’t worry be happy. Why bother?? If you don’t like it than ignore it or something!!! Some people just love to complain don’t they..

And in case you haven’t noticed; a lot of titles are quite ‘explicit’ on this site, if you get what i mean ;o).

Fred and Zuzy, please don’t read the negative comments, what you two are doing for all of us is AMAZING and a great gift, fitness and entertainment wise. Keep it up!!

All you complainers and whiners. Just relax. This is squeaky clean. Nobody spoke profanity. It’s funny, it’s hip, original and I applaud them for experimenting with a little controversy. My high school basketball coach cursed at my team all the time, Its intense. Don’t be offended, they didn’t even say anything…Plus, those of you getting offended because you go to the gym… ummmm… Choose your battles… Thats a stupid fight… I go to the gym and I dont take the videos name as a personal attack as though they said it about my mother. Who gives a sh*t? I love freddy and zuzanna… and their sandbag!

I miss the ultimate body press exercises! I bought one and use it on my own now, but would love to see more of that again.

Well I just did it. I used two 5kg medicine balls in place of the sandbag. This workout was so brutal that i had to stp after the 2nd round cause my athsma decided play up. I didnt even know i still had it!

Im dissapointed in myself however hanks for another brutal workout!

Phew – just finished the workout – it’s awesomely sneaky… just when you think, maybe 15 sec work and 5 rest isn’t that bad…come interval 10 and you’re squealing. I must have looked like death when I finished, ’cause even my husband said he’ll try it later.

BTW – it works with the kettlebells too, but I can see it will be much more effective with the sandbag.
Thanks guys.

Hi Zuzana! Thank you & your hubby for putting together this great site! I’ve been watching you workout since the beginning of the year & was always too intimidated to try your workouts. I thought there’s no way I can do them! Well, I was wrong. Today, I finally attempted one and I can’t believe it but I actually got thru the whole thing! It was your 20 min. interval training in your archives. I know that my form was bad, but I will keep trying! I’m sure I’ll be very soar tomorrow. Thanks again…keep this up…I love it!

You go girl!

Couldn’t save this workout as a PDF file since you didn’t explain the workout on this page. Not sure how to only save the workout without pictures on the Zuzana site.
Please continue to list the exercises and give a brief explanation of the timing on the Bodyrock page, something like the Fat Ass Burn Off.
Looking forward to a new website so that you can stick to your old format of pictures, exercises with their descriptions, and everything on the same page. This creates an informative PDF file using the PrintFriendly function that I can save and go back to anytime for choosing a workout when there isn’t a new one posted.

Wish I could recommend a web designer…

P.S. Have you seen bodyrocksport.com? They sell a line of workout bras that you may like to try. They look very pretty, especially those with crystals as detail.

[...] Fcuk The Gym Workout | Fitness Advice, Workout Videos, Health & Fitness | Bodyrock.tv [...]

Hey guys!!
I THINK I’M GONNA PUKE!!! LOL!! Love the rapid change over from one position to another! This just hits ya and then keeps on!! I used a duffle with two 3kg dumbbells and some sweatshirts to add bulk! Squats bout did me in, and that was only the second step:) Thank you & keep up the awesome work!!!

Frederick
I have NYC covered the Lower East Side to be exact. kicking butt over here.

my computer is really on it’s way out so I can’t watch your videos from home, I have been making up my own based on your fantastic ideas.
I rested yesterday and will sail today. Here is Saturday’s workout
set timer for 20 minutes

100 skips fast as possible till you feel like crying
5 pull ups
20 v ups

do as many as you can I finished 5 and was really sweating huffing and puffing.

I have decided that for me in order to feel like I have done a proper workout, it must be at least 20 minutes and it also must include a good cardio work out. That is my own personal experience, or I should say that is what my body responds to the best.

Skipping rope or running and or sprinting does the trick.

Not so sure about the sandbag thing.

We will be using it again soon Kat :)

I wanted to find out more information regarding photo uploads. Will there be another link to upload the photo or is there another place you will have us send it too? If you could give me so more information that would be great because it sounds like a work in progress.

I REALLY ENJOYED FOLLOWING YOU GUYS ON YOUR TRIP TO
ITALY. CAPRI SEEMED LIKE THE PLACE FOR ME. THANK YOU
FOR SHARING YOUR ADVENTURES.

Does anybody know how tall zuzana is? :)

Hi guys, like most of the people here i miss the fact that Zuzana is not explaining how to preformed the new exercise properly, I hurt my knee the other day and don’t think i was doing it right like Zuzana. just a pictures are not enough for me, you might think that i’m thick but i’ll bet many other fans are doing the same mistakes not even knowing it. Please help. Your big fan.

I do.

Would love to go through another “butt workout” month. Feeling a little soft on the back side. Was thinking of starting running again, that usually get me into shape fast, but it takes so much time. If you can incorporate some more workouts that really target glutes, hammies, and quads, I would love it! Thanks guys! You are awesome!

Cant believe anyone could possibly be offended by the name of this workout…Fcuk the gym rocks! ;)

That is awesome! I don’t think you would look nutty if I saw you at the gym! It would be more like, “Holy crap! Look at that girl!” I’m sure you have the body that reflects. I think you are making them look crazy.

I dunno…may be it is the heat….where I’m from anyway :)

I think this was the first ever for me to see the ‘negativity and judgement’ on BodyRock. But I guess this is what happens as Zuzana and Freddie become more popular. Shame!

Oh well-we got BODYROCK’s back!!

Hi….Im lulu and i want to know if you can help me out with these questions. First i dont have your timer, but a just take time with my own clock and try to beat my last time thats good??…..i see a lot of your videos and i made a list of your exercises then a few weeks ago i start and i take 6 of them and do 3 circuits i wonder if thats a good idea??? or if that to much exercises ???please help me…i dont have a job rigth now and i have the time to do this (jajaja)…thanks for answer me….your the best….

You’re funny Freddie. I think I remember reading along time ago that she is 5’7″. Is this right?!

hahahhaha! ^_^

staten island;)

I was wondering if you have any ideas or comments on how to help improve my arm muscles for the tone and definition that you have. I feel that these workouts are really focusing on legs. I know you do things like pull ups and push ups but I cannot seem to get any tone/muscle on my stick arms but my legs look great. Any ideas?

Well keep up the good work. :)

Woo hoo!

Would you mind sharing that with us Frederick? :)

Can you give me a guide as to which size sandbag would be best for me?
Also, is there something I can use temporarily until I get one? Thank you…. love the workouts.

KILLER WORKOUT!! I love how you can really race yourself on this one as the “go” interval is so short. These workouts give me such a high!

Thanks to the both of you, your site has really revolutionized (and intensified) my workouts and I’m loving every sweaty minute of it!

hey guys! zuzana looks beautiful like always but I really think that she look most beautiful when you guys was living in malta,more fit!and I really miss zuzanas cafe talks;) you two are amazing for doing this thank you

Hi Frederick,

How could you possibly know how tall she is? 8-)

Actually, you where nearly going to tell us how much she weighted when…

Take care,
–Chris

Hi. My name is Catrin and I’m from sweden (if you know where that is) =P First I just want to say that I LOVE this webbsite and i’ve already tryied about 5 of your workouts and 4 of your recepies. Really liked the tuna pasta salad and tha breakfastcake. But I did the cake with quinoa and egg replacement instead because I´m allergic to gluten and eggs. I have a Question for you and I hope it is okey that I ask this…

Don´t really know how to ask this but looking at your pictures and videos I get the impression that you have breast inplants (witch look relly nice btw). In 35 days I´m getting breast implants (working out makes my boobs disapear totaly) and my worry is how I can work out after, because here they say you have to take it easy for about 3 months!!! But I fell that i´m going to get nuts if i can´t work out for 3 whole months.

I hope you feel okej answering this. and I hope my spelling is correct, don´t usually write or speak english.

Your swedish fan!

Hello zuzanna
Just wanna say you have the Best body i have ever seen. You asked once in a video, about the Best celebrity ass. I must say no other celebrity Can match your ass. Its th Best 

hi the same thing happened to me, now I have to take a break of my workouts :-(((((

Hi Zuzana, Frederick and readers :)

This workouts are fullbody or only work a part of the body? I’m new here.

Thanks for aswer. Bye-Bye :)

Hello Suzana and Frederick you said you were going to be posting pictures again, I have printed them out and made a bodyrock folder that I can take anywhere and do your workouts. I also LOVE that you were explaining each exercise, it really helped my form and helped me target the right muscle groups. I felt that I was doing some of them wrong but you explaining them really helped me. I hope you can find the time to do both for all your fans! Lots of Love Brooke xoxo

Oh wow! I loved this workout. I have been following you guys faithfully for the past few months! This workout was a nice change. I did not have a sandbag but I used dumbbells. Let me tell you, it still worked! I am sore this morning… my hamstrings and upper back. Also, I tried your snack recipe and it was sooo DELISH!!! I love Zuzana and Freddy! Can’t wait for the next workout :)

Hi Zuzana,
First, I adore this website and workouts that you do! It’s incredible! Thank you for all! You are very beautiful, I like your body and I would like the same!
I have a little question. Your bust is perfect, is it thank to your workouts? Do you have good exercices for tone up the bust, without losing weight of the bust?

ps: sorry for my english, is not perfect.

Thank you!!

Well, what helps for me is I keep a journal of all the workouts. When I’m doing a workout, I write down the date, the name of it, and all the excersizes in order. Then while I’m working out, theyre all right there in front of me and I can write down the number of reps :)

PS: I personally liked having her explain them in the video too, but it doesn’t really matter to me :) I just love having new brutal workouts to do! Haha :)

Hej guys!
I am quite excited about ypur two months challenge, I am absolutely taking part!
Could you please update us on the workouts you are doing during that time? What workout did you do yesterday and today?
I really liked your recipe btw!
I did it yesterday, I baked the bread on my own with buttermilk, whole grain flour and sunflower seeds. yummie!
Thank you for your inspiring work!

Hi Zu and Freddy,

it was crual today……but so good ;) !!
I don’t have the sandbag, i use two dumbell 4 kilos each !
Thanks !! I m always in the way of your 2 months challenge !

hi thank you for the great exercices i would love to had you as my friend on facebook and 2 month calange yesss i’m up for it bring it girl I will fallow with a lot of pleasure love ya louxxx

Hi Zuzka,

currently I have a lot of free time, so I practice in the morning interval cardio and afternoon doing strength exercises. Rightly so, or doing wrong?

Thank you and have a nice day :-)

O My Goodness!!!! FCUK is a brand name of clothing!!!!!!!!!

How many pounds did you use in the bag in the first 2 parts of the video ,(as I’m adding my ankle weights and hand weights to the grocery bag stuffed with towels)?
thanks guys

Hi…just a quick comment about the description of the exercises in picture form vs. live tutorials on how to properly do the workouts. I personally prefer the live tutorials. The live tutorials helped me a GREAT deal to do each exercise properly and more efficiently…pictures don’t do it for me. I’ve also forwarded a number of individuals to your site and some of them asked whether the website offers beginner workout alterations. My answer was “yes,” but that no longer seems to be the case. Any chance that you could do both: 1) live descriptions of the exercises with beginner modifications and, 2) pictures and written form for those who prefer it? Just a suggestion, but I really do think there might be more people out there who do miss the live tutorials. Thanks for all your hard work!

Hi Billyboy – all of the workouts that Zuzana puts together tend to be full body workouts :) Welcome to the site.

Hi,

I have the same experience as Kelly….and have been approached by other girls and reffer them to you website. But my biggest approacher áre my 2sisters who Im really proud of sticking to their excercising…and the result are so visible…their fiancés like it:)

Big thanks to you guys…you do make the difference!!!!

L.

haha

So original!!!! thanks for usefull tip…Im not ashamed to addmit that Im “copycat” in this:))))

L.

Hi Courtney – you can send them to info@bodyrock.tv – once we get a pile of photos together we will do a post :)

I do too.. Bout my index finger tall… hehehe. j/k
You know that would be nice to measuse her and yourself! Maybe i totally missed the weight in video did ya’ll ever weight yourselves at the hotel??

So I will take my before pics now. After the 2 month challenge is done I will send before and after pics.

hey guys,
i’ve been posting here a few times already but i think today it’s about time to say thanks! i’ve been following your workout regimen since late ’09 (working out 4-5 days a week) and for the first time in my life i actually have a waist! my body looks much more womanly and defined, i have lean muscles and a butt to crack nuts with! (c;
my resting heart rate is down to 53, i have lost a dress size and feel so much better wearing a bikini.

thanks zuzana and freddy!

I just loved this work out! Easy but effective!! I did it yesterday and today it has been a little difficult to walk normally :) I used paperstand and old backpack as sandbag.

The name of this workout describes the workout PERFECTLY! I’ve been following your workouts since January 2010 and have seen incredible results so far. For a school project, I had to attend a fitness class.. so today I decided to go to a free class given at my local gym. The workout was 1 hour long and was only directed on toning…

Let me tell you, during the 1 hour I attended, I did not even slightly increase my heart beat. It was seriously a waste of time!!! I came home and in the first 4 minutes of this workout, I was already panting for air :)

Thank you, once more.. for providing us with all your workouts and recipes!!! I don’t know where I’d be without you guys :)

Hi Zuzana, am from Brazil…
eu amoooo os seus exercícios, são ótimos!!!! sou professora aqui e tenho utilizado vários deles nas minhas aulas.
You and frederick are great!

yeah, that’s what I read, too ;)

Hey All,

Did anyone have a good idea for something to use to replace the sandbag?

Thanks!!!!

Hey Frederick and Zuzana. I started checking out your site about a week ago and haven’t been able to stay off of it! I’ve worked out 5 out of the last 6 days and I don’t plan on stopping. This F— the Gym Workout I actually used a 70Lbs punching bag. I workout out better than I expected. This website has been great for me and a cure for my ADD. Short, intense timeframes keep me from getting bored through my workout. Thanks guys.

I love you both thank you so much for your video workouts and thank you for making the time to put them up for us all. I don’t like going to the gym and not only that it’s so expensive. So thank you both very much love you both my personal trainer via net, I tell everyone that and to check your video out.

Well, I was hoping for a new post as I hadn’t figured out my sandbag design yet. No such luck, so my improvised sandbag was my yoga mat bag (with the mat inside) plus two 5 pound ankle weights stuffed in with it, which wasn’t quite adequate because it seemed pretty easy, even after a couple hours of surfing and other exercises I like doing.

I prefer the bodyweight exercises as they don’t involve any fiddling around so I can really focus on the exercise itself. I felt I still had plenty of room to improve on the longer time interval work outs you did this last winter. I was pushing in the 15 seconds, but it just felt too short. How about a mix?

Also, I’ve been trying a mini ab exercise that also hits the arms: hang from a bar and pull up half way (elbows bent to 90 degrees) and hold throughout entire set:
1. straight leg pike pull ups to the bar
2. twisting, double knee tucks,
3. lift legs to 90 degrees, (parallel to floor) and move legs together then wide apart
4. lift legs alternately like a high knee bicycle

This is one set. I am starting with two of each movement (that means four on numbers 2,3,and 4) and seeing where it takes me.

Nothing to do with exercise at all but like they said-they move like gypsies. Does anyone know what they do for a living? I’m looking for a career pathy and would LOVVVVVE to move/travel like they do…

Me too, tbh. I bought a kettlebell as the same things were said about it as the sandbag (valuable new addition, it’ll be featured in a lot of workouts, etc), and I’m kind of bummed that it languishes virtually unused as it only featured in a few workouts, so given how much more expensive the sandbag is I’ll probably be giving these a miss. Maybe I could improvise for this, but the Sexiest Abs Workout requires the two differently placed handles, so that will be harder to figure out.

Oh well. I guess Freddy and Zuzana do *far* more than enough for us, it’s just that their workouts are normally so accessible and I feel kind of excluded now :P

Wow! I’m soaked in sweat right now. I used a 11 pound (5 kg) dumbell and it worked very well :)

I just got back into town. I was out kayaking and mountain biking in the Rockies. I also came back and found out I lost a friend to rock climbing in Colorado. I will try the work out and Z you have not lost your touch! You are the most inspirational person I know. I don’t know of any personal trainer that can do your work outs and live to talk about it :-) Keep up the great work outs. We learn a lot from you!

Hey I love your workouts!!it really hurts but that means that it works!!!Greetings from Aruba…

OMG!!! LOLOL. I am drenched. I haven’t sweat this much since I first started working out with you in April. Holy cow!
I used my purse and filled it with 15lbs worth of hand weights. I should have added more for the last part, but didn’t have time. LOL
Also…. just wanted to ask….in the other workout, sexiest abs, when you are using the bag on sit ups, can that not make your waist larger? Just seems like using weights would increase muscle size and in turn actually end up creating a larger waist.
Anyway, I can’t wait to try that workout too, but I don’t think fling a purse full of hand weights at my face is very safe;) haha. Have to come up with another ‘sandbag’
Also…. just wanted to say I agree with many others. People complaining about names of workouts and you using other equipment…… UMMMMM HELLO PEOPLE, this is a FREE BLOG. Not a paid workout site. Zuzana and Freddy don’t owe us anything and we are damn lucky that they put so much work into it. Do you people have ANY IDEA HOW MUCH time goes into the filming and editing. Do you have any idea that they have to take the pics, upload them, edit them, process them for web, load them, figure out what to say, edit the video, upload the video, deal with all the problems that websites throw up at you, answer peoples questions, come up with new workouts, I guarantee this is pretty much a full time job for them. It takes hours to do all this. SOOOO, instead of complaining, if you have a request, ask nicely with the understanding that they don’t have to do any of it at all.
Ya know, I find profanity a little off putting myself, but this is THEIR site, that I don’t have to visit if I don’t want to. I am not their mother and it’s no business of mine what language they prefer to use on their site -that I visit because I made the personal decision to do so.
So, fcuk it. Who cares…. it’s just a word. ;)
Just be a little more appreciative. That’s all.
Ok, stepping down now.

Hi Zuzana i just wanted to know if u could use regular weights for these workout don’t have the money right now to buy a sandbag can u let me know thanks

Hi Janet that sounds like an awesome work out will try it this week.

Cheers

I did this workout yesterday, and have sore muscles today. :)

I used a duffle bag full of old clothing and my sand-filled ankle weights. It worked pretty well, but I should alter the handles on it to make it better.

Hey Zuzana & Freddy,

I just got down with this workout. And yes Im sweating like a pig. I cannot afford a sand bag so I used my dumbells.And I also did baby pushups instead of the one you were doing. Im still in the process of losing weight so Im not as strong.

Hi Zuzana!

I have been following your workouts for quiet a while now, they are amazing! They are the best thing for people like me who are always on the road! I hope you will still be posting some workouts with only body weight, these exercises are great because I am on and off the plane every other week… :)

Thank you guys for your hard work!

Totaly hurt my back yesterday trying to throw around a duffle bag with 9kg of ankle weights in it… I always thought deadlifts are not for me, being an exercise you have to really keep good form in if you do not want to hurt yourself and I just found out I was right about that.

I comletely agree with you !!!Zuzi & Fredy are the best !

So, I filled my backpack bag with 10 kg weights that I took off from my dumbbells (idea for those that find excuses!) and here I am, happy and energised :) I love Z style push ups (aka Zuzana’s push ups), they are so kind of… gracious.

P.S. If someone happens to read my comment, it’ll be nice to think twice before posting a comment over someone else’s critical opinion. Those that slate off others for being ‘rude’ seem as pathetic to me, I’m sorry. Better off to have discussions over matters and to argue reasonably, don’t you think!

Anyway, wish everyone a positive day/night!

Hi Frederick and Zuzana!

This is my first time writing to you guys. I just wanted to say that I love your workouts! I particularly enjoy your 12 minutes workouts. I’m a Maman to 4 kids (2, 4, 7 and 11). I’ve always found a way to stay in shape throughout the years even if I don’t have much time for myself in one day. With your 12-minutes-workouts, it’s just another good way to do so!

This “Fcuk the gym workout” was really fun and intense. I did it last Sunday and my bum is still sore from it! That’s a good thing!

Keep up the good work and I hope Frederick’s foot heals soon!

Awseome!
It took me 18 min, I don’t have a timer so I did 20 reps each exercises.
My husband made home made 15 pounds sand bag but I add 1 litre milk box for last parts of exercise.
You are awesome.
Thx million. AKH

I can answer that Zuzanna workouts are very hard and mostly jumps and all are to the joints so. Before the workouts never forget to worm up your joints of all body parts. Worm ups and cool downs are the most important part of HELL workouts and the common mistake of all beginners and even ”retired” gym fans. Good luck!

Yes you are right. I did not see any biceps or triceps for tone. in any case you need some weights so find it and then I will tell you how to do it.

I would wait for this answer also. thanks for the question.

I do all your workouts after my own wokouts with heavy wights in the gym and I feel very well. Wednesdays, sundays my yoga days. It works after yoga also. Thanks.

I did this workout torday. It took 16 minutes.
Most exercises I did 26 reps and I did 10 resp for the pushups. I put two 5-pounds DB inside my Gym bag. I love it. I can tell my body is so grateful when i change my workout routine.

Thsnk you Guys!

well said. kudos & thnx from those of us who feel as you do.

Dear Zuzana,

I am male, from Hong Kong, 30yrs old, 183cm height, 177lbs, which size sandbag I should choose?

Power, Strength, Advanced, or Burly?

Buy the way, your video is very nice, I loved to watch it, you not just put on the training video, also your life, fashion, is very very nice, thank you very very much!!

regards,
Martin

I did this workout today. Just when I think the workout doesn’t look so tough it ends up kicking butt!!
I set my timer for 12 rounds of 10sec + 20 sec. I wanted to keep track of my reps so I could compare down the road.
Drop a line when you get to Vancouver!

Hi Martin,
I would go with Strength – you can always adjust the weight to where you need it to be :)

Used my 15 pound kettlebell for this workout.
Clearly not the same as the sandbag, however, my legs are still feeling it two days later…in a good way of course!

just moved to Florida.. grabbed an old sack like bag and stuffed hefty zip lock bags with sand from the beach! My sand bag is real Florida sand and I can’t wait to use it : ) yay! Thanks as always Zuzana, I loveeee your workouts!

Hey, as I dont have any equipment nor money to get some I use a backpack full of heavy books, and it has worked out great substituing the sand bag….so theres the tip

Heyy Zuzana i’m from mexicoo and i really love ur workouts cause i’m at the medical school, so sometimes i don’t really have the time 4 the gym cause at the end of the end i’m really tired, but with your workouts i’m trying to get in shape well when i get time…

thanks a lot..
greeting from Mexico ¡¡¡

I guess this is a 12 minute workout, divided into 3 parts 

For each part set your timer 6 Rounds of 10/30 intervals and do the pair of exercises done by Zuz back and forth 
1st part Sandbag pick lunge – reptile push up
2nd part Sandbag squat – crab leg lifts
3rd part Side deadlift with knee tuck – weird-dont-know-the-name push up

Hope I´m right and hope it helps!

I counted 5/15 and then 12 rounds for the full 4 minutes. But this is really hard huh! Just see the video.. I think I will do this another day because I’ve done my daily workout. And in the 3rd part this is breakdance push up, or?

There’re 3 parts of the workout. Each part is 4 mins long. 12 rounds of 5 secs rest/15 secs max effort.

I came back to this meet me first time sandbag workout :D How could I forgot how brutal this workout was?!?! Instead of 12 rounds I made it 16 rounds. So total time of this workout is 16 mins :)
I used 40 lbs. barbell today.Here’s how I did;

Part 1  One Leg Diagonal Deadlift & Sprinting Reptile : 6-5 , 28-24Part 2  Sandbag Squat with Front Kick & Kick Up : 6-4 , 27-20
Part 3  Rotational Deadlift with Jump Tuck & Breakdance Push ups : 3-4 , 4-3

It was BRUTAL. Into part 2 Brutus tried to convinced me to stop but I’m strong enough not to listen to him :D I was drenched in sweat. Felt soooo great to accomplish :) Thank you guys!!

My first try on this one :) I made 3 part of 6 minutes: 12×10/20 sec.
That makes it an 18 minute workout total:

Part 1:
Sandbag Diagonal Dead Lift, 15 kilos: 12-14-14-15-14-14.
Reptile Sprints: 47-49-52-54-57-59.

Part 2:
Sandbag Squat & Front Kick, 15 kilos: 15-13-14-14-13-14.
Kick-Ups: 48-47-50-48-50-51.

Part 3:
Rotational Dead Lift & Jump Tuck, 15 kilos: 3,5-4-4-4-4-4
Break-Dance Push-Up: 6-6-6-7-5-6.

Love, Maria