Aug 5 2010

Let’s Burn Some More Fat

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hey BodyRockers,

As you may have heard from our other post today, Freddy’s out of action with some serious foot pain and swelling – he’s flat on his back with his leg elevated on Doctor’s orders. He is going to take today off and rest, so I won’t be posting the new workout that I had planned on sharing with you. That said I will be doing one of my recent routines again. This workout was a beast and moves at a lightening fast pace – you will be dripping sweat in literally minutes if you push it at your maximum intensity.

This workout will take you only 12 minutes and the only equipment that you will need is your Gymboss Interval Timer.  Set your timer for 2 different intervals and 24 rounds as shown in the picture below. The first interval is 10 seconds long (your rest interval)  and the second interval is 20 seconds long (maximum effort interval). If you want to get the maximum out of your workout, then make sure that you are pushing yourself really hard.

These home workouts are not for everyone. This is not play time, or time for wishful thinking. This is not time to catch up on your favourite Tv show – this is 12 minutes of you tearing down the walls of your limits, 12 minutes to show how hard you are willing to push to be the best version of yourself that you can be. It’s only 12 minutes – but it should be the most challenging 12 minutes of your day – and when the final buzzer sounds only you will know if you gave it your all.

So many of you have written me that you have experienced remarkable transformations in your bodies, strength and overall fitness levels. For you newbies, you have to realize from the get go that it takes massive effort, dedication and consistency to see these results. Someone wrote in one of the comments once that even to recognize signs of exercise and fitness on someones body requires an incredible amount of effort and sacrifice on the part of that person. This is a journey without a destination. I will never stop exercising, because if I did my body would shift backwards. I would cease being the best version of myself possible – and I have decided that I’m not going to sleepwalk through my life that way.

Sorry for my little rant :) It’s been a while since I have ranted tho…

This workout is a circuit of the following 4 exercises which you will repeat 6 times.

1. High Knees

2. Mountain Climber

3. Side Plank Jump

4. Super Girl Push Up

This is a great high intensity exercise to start with. Make sure that you are keeping your abs engaged (tight) and that you are lifting your knees really high. Always land on the balls of your feet – not your heels. Give it your maximum effort and try to beat my highest number of reps for this exercise:

Today I was able to do 65 reps during the first 20 second interval. Try to beat this number – YOU CAN DO IT!

Remember that the more energy you put into your workout the better and faster results you can expect.

TIP FOR BEGINNERS: Bring your knees as high as ‘you’ can. If you can not lift your knees as high as me, don’t worry about it. You have to start somewhere and over time you will get more stronger and more flexible. One day I might not be able to even keep up with you ;)


2. Mountain Climber


Get into the starting position as you can see on the picture above. Jump up and switch your legs. Each jump counts as one rep and your goal is to do maximum amount of reps during the 20 second interval. Always focus on keeping your abs tight.

TIP FOR BEGINNERS: If the Mountain Climber jump is too hard for you, than just switch the legs without jumping.

3. Side Plank Jump

Squat down and put your hand on the floor towards the right side as you can see it on the picture above. Fingers are pointing towards each other.


Jump your feet into a side plank towards the left hand side. Keep your body in one straight line without dropping your hips.


Jump your feet towards your hands and into a squat. As soon as you land into the squat position jump up with your arms reaching towards the sky. This is one rep. Now do the same thing towards the right side. Switch sides for each rep. I was able to complete only 6 reps in the first round and my performance dropped down to 4 reps in the 3rd round.

TIP FOR BEGINNERS: Don’t jump into the side plank if that’s too hard. Just get there step by step and then try to jump into the squat.

4. Super Girl Push Up

Start in a regular plank position, do a push up and then lift your arm and the opposite leg off of the ground at the same time. Keep your body in one straight line without dropping your hips. Get back to the starting position and repeat the exercise – this time lift the other arm and leg. Do as many reps as you can during the 20 second interval.

TIP FOR BEGINNERS: You can modify this exercise to make it easier for you by doing the push ups from your knees or on an elevated surface. You can do these push ups with your hands pressing against your couch for example. This way you will take some of the bodyweight off of your upper body.



Around The Web
  • shaysa

    hope freddy gets better soon. :)..thanks so much for getting my butt back in shape! You are hands down the best trainer on the planet! Every single time someone tells me I look great my response is alsways the same….BODYROCK.TV..

  • abhi

    get well soon freddy.try some ayurvedic or traditional chinese therepy.u will feel alot better:).

  • Cassidy

    Zuzana:

    Overs or Unders?

    for those of us who are investing as well.

    Thanks

  • Leo

    Hello Zuzana and Freddy,

    I really like the opening word “Bodyrockers” It’s catchy and it makes me feel good, as if we are all a team. Which is a good thing, team effort is always important, good motivation and team spirit goes a long way. Freddy, rest that foot up! I am one workout behind, so today I did sexiest abs workout, it was really fun! Lot’s of sweat *phew* Hope your foot heals safely and quickly so you can feel better.

    One love
    -Leonel

  • BodyRock-Savvy

    I have shape up but not like that. Maybe I should get that one.
    Thanks for this routine again. Frederick, you take care of yourself. Love you both. :)

  • Vene

    Hello Guys!

    First and formost, I LOVE YOUR SITE!!!

    Thank you so much for all you do! You guys are the best! Also I wanted to know how you warm-up, how long, do you stretch before workout or after? I always hear you say I will warm-up before I start the 12 min exercise. Please let us know! Thank you so much!

  • Chris

    Hello !

    It’s excactly the same vid, explainations and photos that ” Fat ass burn off workout” on line since 28/07/2010 …
    ( I love your workouts and attittude to life ;-) )

  • Rachel

    Zu, I loved your rant! I’m a former marathon runner and triathlete, and endurance has always been my strong point. For me to give everything I’ve got in 12 minutes instead of spaced out over an hour or more is Really tough for me, but you have been a great motivation. The other day I was doing one of your old workouts and I actually beat your reps in several of the exercises, and I realized after watching your video and noticing your form that I was going through the motions so half-assed and wasn’t giving it my all like you do. You said in an older post something about people using some of these workouts as a ‘warm-up’ and you said that was a bunch of bs because they weren’t giving it their all… That really got to me! My goal now is to maintain form and power throughout the workout, and to be truely DONE after only 12 minutes. It’s difficult for an endurance person like me to get my head around that, but I’m seeing GREAT changes in my body and also in my mental attitude.

  • Donna P

    Thanks Zuzana for posting this workout!! I hope Freddy makes a speedy recovery!! :)

    I am becoming more stronger as I do more of your workouts and once in awhile I will jump into your “beginners” moderation if I find the Normal version too difficult if I do a particular exercise, but for the most part, I am moving on to the Intermediate/ Advance level!

    Sometimes I make up my own workouts by using bodyweights and an interval timer. I love your workouts and through them, if you don’t post anything, sometimes I make my own and I sweat just as much!!

    THank you both for your tremendous hard work and effort that you both put into these videos!!
    love, Donna

    ps: If you come to Vancouver, a hot spot to go to is Victoria on Vancouver Island. It’s good to spend a whole day there, whenever my family from overseas come to visit me, I take them there and they love it! And if you need a tour guide for Vancouver/ Victoria, I’d love to show u guys around!
    As well Whistler is a nice place too, you will love it! Its very nature-ish there, but during the night time, its a party town! and during the winter you can go snowboarding, skiing. During the summer you can go Ziplining, White water river rafting, Mountain Biking, Hiking and more. This is definitely the place to be for Physical activities :)

  • jazziebell

    hi Zuzana and Freddy,
    I would like to officially thank you for helping me get through post postpartum depression.
    I had my son 8 mons ago via c-section. The day my son was born was the same day we got into our new house. So when i got out of the hospital it was very very hectic. People telling what i was doing wrong as a new mom and it seems like no one would listen to me when i asked them to just leave me and my baby alone for a little bit. I could not help with the move to the house, no energy to clean or do anything at all. I felt like I was becoming a burden and i didn’t want to tell anyone because I just felt like it would cause more problem.
    Finally I broke down and just started crying. I told my husband everything that i was feeling, and before i knew it i was seeing a psychiatrist. He prescribe me some medications, but i did not want to take them because i did not want to be a zombie.
    When my primary doctor cleared me to do physical activity ( 2 mons after my son was born), my husband suggested to workout to make me feel better. So he got be DVDs to do at home, but it was not practical to do, most of them was at least 40 min long. With a new born i didnt have that kind of time. So i was searching the internet for short workouts and stumbled upon your videos.
    I started following your workouts and reading your blogs. I felt so inspired. After a couple of weeks i have notice that i started to feel better, got more energy, and changed my mind set to a more positive outlook. I have lost 14 lbs, starting to see abs, toned everywhere, and most of all I LOVE EVERY SECOND OF MY LIFE. I do not thing negatively anymore. Because of both you! I’m very thankful that both of you are part of our lives. My husband always calls me and says ” Your girl has a new workout for us tonight” hahah
    From the bottom of our heart. Thank you so much for sharing your love for fitness and life. :D

    • http://rathernotsay Sabrina

      Jazzie bell thank you so much for posting this story. So many people turn to pharamaceutical today to treat the problems they have. Good for you to question your doctor and find a more healthy natural alternative to help yourself get well. And may I say shame on your doctor for simply trying to push drugs on you rather then help you get well. Now take the next step and refuse vaccinations for your new child. Give him the best start!

  • Jake

    Hi, I love the Gymboss interval timer. It would be cool if at the top of each workout, if you included a pic of the timer set to the appropriate settings for that workout. Just a suggestion.

  • jason

    rant away…..!

  • http://www.bodyrock.tv/2010/08/05/lets-burn-some-more-fat/ theresa

    Hi!

    i love your workouts but the thing is i don’t understand! i heard that intense cardio should be for 20 -30 minutes but this is 12 minutes would it be still burning the same fat as the 20-30 minute cardio ones?

    sorry im new to this! thanks :)

    • Frederick

      Hi Theresa – give it a try and just make sure you put everything you have into it for the full 12 minutes. If you feel like you have power left at the end of the 12 minutes then you know you didn’t push hard enough.

  • Shine

    I hope Freddy gets better! It’s great to see your dedication and after reading this, I got a little motivation to finally do some exercise again after a few days of not exercising. How would you recommend me to restart my good workout habits? Since the anime convention ended a few days ago in my country, I’ve lost the motivation to workout even though
    I know that I’ll be back in school in 5 days. I usually alternate between your absolute beginners workout and the 20 min cardio workout. Can you give a schedule or some tips as to how I can pick up my exercising habits again? Thanks! I love the font you gave the bodyrock.tv logo by the way, it’s comic ms sans right? :)

  • http://myspace.com/akulas Akulas

    It’s time to bump up to using weighted wrist & ankle wraps “Z”. Over-all great routine….

  • Monika

    Rants are Okay ;)! I am a mother of two and exercised through both my pregnancies…giving birth to two healthy babies. Now my babies are 3 and 5 so to workout I sacrificed sleep until I found ur site. The short workouts u create are AMAZING!
    Oh and ur 12 min workouts, I usually sweat for 15min after so this just shows how hard these workouts are. So I figure 12+ 15= 27 min workout ;)!

  • bressus

    Hi Zuzana, I really like your workouts and I often do them at home: I am a huge fan of the sandbag too and it’s perfect to stay in shape.
    I can tell that you have gained a little weight during your trip to Italy, because your body is slightly less defined (Italian food is the best way to get as fat as anything), but I am sure that with your excellent workouts you’ll soon get back into your normal shape and size again.
    Look forward to more workouts: I hope that Freddie recovers well and I hope you can find someone else to do the filming.

    Bressus

  • http://www.twitter.com/Marleah_A Marleah

    I did this one just the other day and it was fantastic! Brutal, of course, but great. I just found your site this week and am planning on incorporating some of your workouts into my regular workout plan (running 3 times a week, going to the gym). It has been a little tough because I don’t have a regular schedule until school starts (I work at an elementary school), so these 12-minute workouts are great because I can fit them in any time.

    Thank you!

  • Cricket

    Excellent!!!!
    The old format! It’s the best, thanks for posting this way with everything included (including brief descriptions).
    I just shared your site with a Lululemon salesgirl yesterday. She asked how I was in such great shape, so I told her, 4 months of you!
    Thx

  • Slavka

    Hey Freddy. I’m not a doctor but i would look up strain and sprain fracture on line what are the symptoms… Educate yourself first……. that helped me… I feel for you man, pain sucks.

  • http://www.peacefulbend.com/kT Katie

    I hope Freddy feels better soon!

  • Barbarra Savard

    I totally ADORE your workouts!! I do boxing and motocross, and since I’ve started your workouts, I’ve noticed that I am more ”stable” when I ride my bike, and more powerful in boxing!!!!!Thank you SOOOOOOOO much I admire you a lot!!!!!

    Barb

  • Mia

    Hey Zuzana, I wanted to ask you how much calories do you burn during your exercise if they last for about 20 minutes?

    And have you tried to put on Freddy’s leg a towel which you have soaked into cold water mixed with vinegar…that could ease the pain….or try with cabage,it’s very good for these kind of things because it takes out the pain…Take a few leaves of cabage,warm them a little bit, (you can put them in a cloth and warm it a little with iron) and then put those leaves on Freddy’s leg and wrap it so they don’t fall off…They can stay on his leg for an hour,and then remove…you can repeat that as many times you want, maybe best a few times a day…try it,it should help,….and sorry for my writing im from Croatia =) The cagabe works like a magnet,it pulls out the pain… hope you will try it and hope it helps…

    • Mirela

      I can confirm the cabbage trick; I used it cold & a bit ruffled and it worked for my foot pain a while ago and my husband’s knee pain. No Advil required! but it’s also good to have a doctor see your foot, x-ray it, etc.

      Take care Freddy!

  • Symone

    Love this workout! Was breathing hard after a few reps. Perfect for my all over the place schedule because there’s no excuse to not exercise hard for only 12 minutes. Your videos are like my morning workout partner and equally encouraging/inspirational. Thankyou!

  • Cricri from the French Riviera

    Hi Zu and Freddy,

    Is it the end of our first week from the ” 2 months challenge” ? I think so !!!!

    Good and very hard Workout today !!
    my scores:
    1/ High knees 54-54-60-60-60-64
    2/ Montain climber 34-34-38-38-38-42
    3/ Side plank jump 5-5 1/2- 5 – 6-6-6
    4/ Super girl push up 5-6-6-7-7-6

    Hope Freddy will get better soon !
    Best

  • Sandra

    Hi Zuzana,

    I have a quick question ~ when you say to tighten your abs, do you mean suck in your stomach? I have heard many times people saying to “engage your abs” or “suck in your stomach” and I’m not exactly sure what that means! And if I do, sometimes it’s more difficult to breathe when exercising. I’m not sure if I am even doing it correctly.
    Any tips on how I can do this would be great!!
    Keep up the great work as well! You are a real inspiration.
    And I hope Freddy gets better soon!!

    • Rebecca

      To “engage your abs” all you have to do is flex them. You know like when you look in the mirror and you flex your abs to see the muscles? Just do that while your working out :) It makes it much more effective.

      Hope I helped! :)

    • Cricket

      You don’t suck it in. To tighten your ab muscles, you want to make the ab muscles feel strong. Just like you enage or tighten a bicep muscle to flex it.

      Think of the feeling and method to “engage” in this way:
      Say someone was going to punch you in the stomach and you knew it,
      the way to prepare and not get hurt is to tighten your ab muscles to be ready. When their fist hits, the abs feel tight, strong, like you are in control of those muscles (they’re not loosy goosy or sucked in). The more solid and strong your abs become, the more it would feel like hitting a wall for the puncher.
      If you can’t imagine it or try it on your own, have a trustworthy friend make a motion of punching you in the stomach, but of course, STOP, before actually doing it! haha!
      Trust me, bodily instincts will probably kick in and your abs will react on their own, then you’ll have the feeling.
      Hope that helps!

      • Sandra

        Thanks to both you and Rebecca! Now I know what I’ve been doing wrong all along! Is it important to constantly engage your abs, even when you’re doing cardio?

  • http://journal.totallycostumes.com Nova

    I’m so sorry to hear about his foot and the lack of healthcare system that Canada has. That makes absolutely no sense.

    Maybe continue posting old workouts. I love them all and enjoy repeating old ones, and enjoy them more knowing you did it that day, too, so I can follow in you athletic foot steps.

  • B

    Love love love this workout! My butt thanks you Zuzanna:)

  • Kelly

    Hi Zuzana and Freddy.. This is my first post!.. I found you in youtube and I must say that I’m in loveeeee of your site!!… I’ve been working out for a while but focusing each day in a particular body part but now that I’ve watched your workouts I feel that I found what I just needed: fun, short and effective workouts! I’m always excited of finding a new video posted !!…I’m doing a workout from your home archives every day and my goal is to complete all of them, I hope to share with you my progress!! I have a lot of work to do!!…. Thank you for sharing with all of us your routines, diet, beauty tips and your amazing life… you just ROCK!!!!!!!!

    • Kelly

      Hope you get well freddy!

  • http://rathernotsay Sabrina

    H.K. 54.50.46.46.40.42
    M.C.30.25.25.29.24.20
    S.P,J. 4.4.4.4.3.3
    S.G.PU 3.4.4.4.31/2. 4

    Beat my score from a couple days ago. I love the burn i get from the mountain climbers.

    GET WEll FREDDIE!! We love you!!

  • burgen

    SO I did this one on Wednesday and yesterday I split this and Fcuk the gym!! Burn baby burn! Freddy hope your ankle is better!

  • Joseph Lam

    Hope u get better Freddy. Zuzanna… nice abs are sit ups good for a hot six pack like you?

  • Chelsea

    Freddy, you are a mystery! I hope you heal quickly and fully, and i’m glad you’re taking it easy in the meantime.
    I’ve been doing your work outs for awhile, Zuzana, but just today I ordered the gymboss timer! I’m so excited to get that cute little thing. :) haha…
    Thanks for all you’ve done…keep it up!

    Chelsea

  • Audra

    Hi Zuzana,

    I made some improvements in reps in this workout in just a little over 1 week that I thought I’d share with you ;)

    High Knees
    7/28: 340
    Today: 353
    Mountain Climber
    7/28: 215
    Today: 235
    Side Plank Jump
    7/28: 36
    Today: 40
    Super Girl Pushup
    7/28: 33
    Today: 36

    I wish Frederick a speedy recovery! Thanks for the motivational rant, too. It really gives me that extra kick my ass needs to get to the next level of fat burn!

  • bridget

    I’ll be doing this workout later today – it looks tough!! Is your 2 month challenge only about the workouts or diet as well? I am happy with my eating plan, but would love to partake in the challenge!!

  • Mary

    Hello,

    Since June, several times a week, I do some of your videos with the intention of losing a some weight and become stronger and I go jogging almost evry day, about 1.8 kilometers. However, I took about 6 pounds since the begginning of the summer. Do you think it’s muscle mass or simply the fact that I gained weight because I kinda eat large portions? I never trainded that hard for several years, and I was able to maintain my weight but since I started training this year, I took some pounds. Do you think there might be a connection?

    Thank you!

  • http://mickyhcorbett.com Micky C

    Hi Guys

    You know I always recommend your site to people I meet.

    I see from some of the comments that some guys can’t get motivated to start working out. If you really can’t get going, try this for 7 days: have a journal or notes on your iPhone or whatever, and write down what time in the day you feel like you want to work out. It might be you think ah I don’t have enough time when the thought comes, and the workout doesn’t happen, that’s okay. Just write down the time that you get the urge.
    You see once you get the urge, the next thing is focusing on just following the next step in the sequence to working out at that time of the day. Like getting changed and warming up. But for now find when you get the biggest urge to move. This is your current habitual response. And it’s better to use your habits rather than fight against them to get yourself motivated. You can then change them later.

    Hope this helps.

    BTW I’ve been doing a combination exercise that you really feel in your butt. It’s a back-lunge touch down, then bringing the knee up across your body, then out with the leg to a side lunge touch down then feet back together. So it would be for example: right leg back, touch down, up to standing again with right knee up and across pointing to the left, then right leg out and whole body down to side lunge with a left hand touch down. Then up again bringing feet together. Do one interval per side.
    No idea what to call it.

  • Rebecca

    Hey Guys!

    I was just curious…about how many calories do you think your workouts burn? I don’t count calories or anything, but I just want to compare to running and other excersizes.

    Thanks!

  • SG

    I think im going to skip this today. Im sore from last few workouts.
    I just thought of something…not sure if anyone has suggested this but how about you put a newbie section on the site!
    Saves you time from answering redundant questions!
    Anyhow hope you feel better fredster! hehe

    Cheers

  • Rebecca B

    I love, love, love your shoes Zuzana! What brand are they? My ASICS cross trainers are getting very worn and tired out. and it’s starting to affect my workouts a bit.

  • caesar

    we hope freddy gets better soon, and wish him all his best. and thank you again for your great workouts

  • Rachelle

    Hey Freddy!

    My right ankle was sprained and is swollen as well. I am on crutches and can’t walk. I was so devastated because I have seen tremendous results from these workouts and now, I have to be off for about 2 – 3 weeks.
    Zuzana- any workouts you can recommend or ways to get exercise? Since I can’t move around as much, I have watched my diet extensively.

    Thanks!

  • Sabrina

    Was a really good work out! Was like being hit by a sledgehammer. The last two rounds were real killers. Overall I did better in this one than my last. My form was a LOT better. Although, I do have something I am wondering if you know a good way around.
    When I do High Knees, my ankle crackles (it doesn’t hurt) and if I really push hard my ankle starts to lock up. It doesn’t hurt but is an annoyance and interferes with my workout. Anyone know a good way around this or to help it?

    High Knees: 50-41-55-52-40-49
    Mountain Climbers: 37-36-37-41-32-41
    Side Plank: 6-5-4-6-5-4
    Super Girl Push Ups: 5-5-4-5-5-7

    Let me know if anyone has little remedies for the ankle and good luck on that foot Freddie!

    • Athena

      Zuzannas workouts are mostly loading the ankles so after it you need always strech the ankles. Push the feet on the wall or push ourself your feet toward you harder for some 5-10 seconds. if it herts you need to put an ice pack at night time before bed for 20 minutes every 6 hour.

  • haitham27

    thxxxx

  • Bobbi Kaye

    ahha Idk why but you saying Bodyrockers is awesome. lol It makes me happy. I loved this workout the first time that I did it so I’m gonna push really hard tonight and see if I can beat my old numbers. =)
    Did you guys ever find out what was wrong with Freddy’s foot? It’s so strange that you had trouble finding a doctor to see you. Can’t you just go the Emergency Room?

  • Kei

    Freddy, I hope you get well soon. You guys are just the best. I’m so addicted to the site and to these short intense workouts.

    I can’t wait to try this workout tonight. I hope I can do the super girl push up. Also, I just have to ask Zuzana, where did you get those awesome pants? I love them!

  • Polinochka

    Get well Freddy!!!
    Love new shapeups Zuzana!!!!! They mach ur gymboss timer)))
    Thanks for the workout gonna do it today!
    I have a question for you guys. I am skinny but my figure is pear shaped naturally. I want to build up my back and shoulders to balance my figure. Should I train my back more than once a week to build up?
    Thanx

  • Hannah

    Hi Zuzana! I love your shoes? Are they Skechers Shape-ups? Are they as good as the advertisements?

  • Elena

    hi bodyrockers’ parents! ;)

    quick question. Would it be possible to post Zuzana scores for this workout? I saw she did 65 on the high knees and just wanted to compare her scores with mine to see how far I have to go still to start being in good shape enough to compete with her! ;)

    Thanks a bunch!

    ps- hope really fast recovery for you Frederick!

  • Athena

    Fredy if it is sprain or strain put cold pack for 20 minutes every 6 hour the first day then in every 12 hour then after cold wrap with not too tight bandage drink morine, iboprofine. this is it. if you have broken something then try to have tigh bandage but in any case the x-ray will show it. if there is no broken bone( which I can tell from your walk because it doesent look like it) then keep havind leg on high place. Get cured.

  • Krystal

    Hi guys,

    I just wanted to write to say that I love your website, I am so addicted to you guys, I talk about you like you are my best friends, because I am always like Zuzana this and Zuzana that… I just want to say thank you both, you two are such an inspiration to me! I love your workouts!!! I cant get enough of it, I also love running, but I also have to switch things up a bit and your workouts do that for me…they build muscle and keep you fit. One of the first things I do when I get home from work is get online and check your site for updates..Zuzana you are my role model, I am striving for a body like yours one day! Freddy, hope you feel better soon…God Bless.

    Krystal

  • Elizabeth

    Hey,
    Looking great. I’ve been using your workouts and they’re great! I was wondering though. How often should I do these workouts and would it be safe to add weight to any of the workout (weighted vests, dumbbells, etc.)? One more: Are your breasts real? If so, is that the outcome of these great workouts? If so, that’s amazing!!

    Thanks!
    -beth

  • Rachele

    This workout kicked my butt!!

    For the past two months I’ve been following the website but I have only done the workouts about once or twice a week. Now I’m going to try to follow the 2 month challenge!
    Wish me luck!
    Thank you Zuzana and Freddie!

  • Christie

    Hi guys, I have a question for you and for anyone else who reads this, I have in the past done a lot of dieting and overtraining to the point that I think I really messed up my metabolism. Now I work out and eat healthy but can not get the results I want. Has anyone experienced this, and/or know of how to get passed this point.

    Thanks!

    • gogo

      totally happened to me! Do exactly what Z is doing, she is the bomb trainer! Eat real food and do the workouts 5 times a week or so. Don’t get frustrated, keep it up and you will see results eventually!

    • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

      Hi Christie,

      Some diets can really screw you up and overtraining is never a good idea. If you take a couple days off then start following Zuzana’s workouts and drink plenty of water and have a sensible clean diet I think you will see results, but all this does take time so if you don’t see something happening in a week don’t give up! There is lots of support here with Zuzana, Frederick and the community.

      Take care,
      –Chris

  • SLS

    Hi Zuzana and Freddie. I found this guy’s channel (http://www.youtube.com/user/459fitness) while browsing youtube for examples of some exercises. Looks like you either have a huge fan, or a copycat, or a little of both (or just an extremely uncanny coincidence). I’m not sure if you’re trying to keep your workouts novel and specific to bodyrock’s production, but just thought I’d let ya’ll know of some similar trends in the youtube fitness bloggers.
    Cheers,
    SLS

    • monifah

      He is a total copycat! You should patent yor workouts ;o) Hahaha

    • Canadian

      Oh my gosh this website is such a copycat site of Z and F’s site! Funny..and not even close to the quality of this site :)

  • Carla

    Hi Zuzana and Freddy!

    First of all, Freddy I hope you feel better soon.

    Second, I have a question for you guys and maybe others can help as well. I have been doing the six week summer fit program, one of your older posts, and I am on week five or about to start week five. My reps are not as great as I would like them to be, I am not doing much more than when I started. My problem is that when I workout on Monday I do pretty good but on Wednesday, when I repeat my workout from Monday, I struggle very shortly after starting my workout. My arms do not feel sore the next day, say Tuesday, like when I would go to the gym and lift weights I would be sore the following day, but it is only when I start the workout on Wednesday that my arms want to give out very quickly. I just want input on if you think I am doing something wrong or any advice on what may be causing this.

    I love your site and always look forward to advice input, I even enjoy your rants. Ha!

    Hope to hear from you soon

    Thanks
    Carla

    • http://www.flickr.com/photos/41740772@N06/?saved=1 Chris L

      Hi Carla,

      Zuzana’s workouts are deceptively hard and some people need an extra rest day. This maybe be what is going on with you. For a couple weeks try adding one in and see if your recovery and gains are faster.

      Good luck,
      –Chris

  • Tali R;

    Hey guys, i just finished this workout for the second time, and it is sooo hard. this time i did it 20/40work
    and 16round. and let me tell you it was brutal.
    how is freddy doing?
    wish you all a wonderful day
    thank you.
    tali

  • Sarah

    Hi Zuzana!
    I am presently in Spain now and I am waiting to be back home to send you pictures of me. I think that if people send pictures of them before and after bodyrock it would certainly motivate a lot of new bodyrockers to give their maximum during your workouts.
    Also, do you plan using your sandbag a lot? Because right now I dont have one but if you think you will use it often I may think about buying one…
    Thanks!!

  • Amanda

    Your awesomeeee!

  • Brett

    sweet god this one killed!!! i was ready to drop dead by the end… but the endorphins you get afterwards are awesome!

  • Andrew

    how long do u do these workouts???

  • Theodora

    Hey lovely couple!
    I just returned from two weeks vacation. I went to Greece with a friend of mine and we decided to do a new chalange.During the 2 weeks we did two workouts of your site a day!By the end of our vacation we were both like “I love you Zuzana !!!”
    I really want to thank both of you because your idea for this site is a huge inspiration for me.You are doing a great work.
    By the way the shoes are great !!

    with love,

  • Bridget

    I used a medium sized bag of dog food instead of the sandbag! Maybe a little strange, but available in appropriate weights and size.

    • http://www.bodyrock.tv/ Zuzana – BodyRock.Tv

      Hi Bridget,

      that’s actually very good and creative idea, I would have never thought of that.

    • Squirrel

      That’s funny because I am working for a pet store and I had the exact same idea when browsing the store in search for idea to create my own sandbag 9i.e.using big bag of dog food)!
      I ended up buying 3 bags of cat litter (15 lb each)..it is actually cheaper than dog food, and the texture is close to sand. I stuffed them in a bag I had which is the same size as the sandbag, and I can adjust the weight as well by adding more litter bags!
      The handles are not as good as the sandbag but it works and it costs me $20!! So happy to be able to follow your sandbag workout and had some change to the workout!!

  • C Rodgers

    I do like it when you posr your rep numbers. It gives me something to aim for and make s me push myself that much harder.

  • http://www.janetspreiter.com Janet

    I made the mistake of putting my gymboss on vibrate only, so the first two hi knees I missed the stop. I knew something was up when I got into the 80s and 70s :) so it shortchanged my first mt climbers. A great workout; I was really pushing it (after a 45 minute hard hill run).
    hi knees 84-75-60-62-59-61
    mt climb 18-29-37-38-37-39
    side plank 6-6-6-6-6-7
    super girl 6-7-6-6-7-8
    Hope Freddy recovers as quickly as he came down with this strange malady. Nothing worst than inexplicable body meltdown!

    • Ashley

      Wow, you are at an athlete level!

  • Lisa

    Great workout, one suggestion, music instead of listening to you breathe all crazy hahah honestly.. music would be great.

    • Naimah

      Listening to Zuzana breath has really helped me breath properly myself, actually. When people come in to the room when I’m working out and see that I am working out without music and there is only this crazy timer going off every so often, they think I’m nuts.

      And I thought about it, “Working out with music seems to be the way to go. Everybody has their MP3 players hooked up to their ears or the stereo going.” But, music has a beat, and competition hits to its own drum. So, I feel that music might slow me down because I’ll be tempted to go with the beat, rather than trying to beat Zuzana’s time.

      So, since I really do love music, I put it on while I warm up and stretch and for my cool down and after-workout stretch.

  • Julie

    Hi Zuzana and Frederick!
    I absolutely love your website and I’m definitely getting addicted to all of the workout routines. I do have a question: what sort of warm-up exercises do you do before each workout? Stretching? Light cardio? Both? Could you please post an example? Thank you so much!
    You are so inspiring. Keep up the good work

    • Skylar

      Hey Julie,
      Go back through some older workout posts, I remember seeing Zuzana doing a warmup. However, if you don’t wanna sit and sift through the older posts try doing Jumping Jacks, side-to-side, front-to-back, and twisting jumps for a few minutes just to get yourself warm (about to break a sweat-to a light sweat) and you should be golden. If done correctly, you should feel the improvement in your workout.

  • Satricia

    Hey Zuzana and freddy, I hope you guys have the time to read this because it is a great “lil” update..ill try to keep it as short as I can!

    As I have mentioned before I train in brazillian jui jitsu and since march have been nursing a sprained ac joint in my shoulder from a throw and than my knee got smashed right before july…no bjj for me for a month. Thanks to you and your workouts and constant positive attitude and drive I have not only stayed up to par and mainted my level of fitness but improved. Yesterday, Saturday the 7th of aug, I went to my first competition since being injured. I was the only other female besides a real tiny one( I would have crushed the poor thing) so I entered the mens division weighing in at 183.3 Lbs.
    No gi is done with a round robin format and I was up first round and than right after for the second round, with 4 min rounds I knew I had to tap him out fast and I did real well, however I still had to work hard and breath to get ready for round two( i had one minute to do that) I was ready to go. I knew this was a result of your workouts. I ended up getting….FIRST place in the mens division in march I was only getting third. If you would like I could send you guys a video of this so you can see what I am talking about. THANK YOU so much for your videos and amazing postive feedback and support. Blessings and hard ass workouts galore,
    Satricia XD

    • http://ozziepossum-diyhealthfitness.blogspot.com/ ozziepossum

      Wow, just read your post Satricia. That result is AWESOME considering you had been injured and not training in Bjj. Well done and Zuzana, this has to be a perfect example of how effective your workouts really are.

      Dee
      Aussie Aussie Aussie, woo hoo!

  • camila

    Hi zuzana I just love all all your workouts they’re so challenging and effective believe me I was looking for exercises routines like this a long time and I’m so happy that y found your website but just one thing when I begin doing the exercises because you show the way to do one and then the next one I had to write the routine and doing the workouts from my paper but then I forgot the posture and then I have to check it again in the computer and it takes me more time and lost the concentration so my question there is another way that I can see the whole of your workout routine??? thank you very much!!!!

  • camila

    and also can I ask you how many days a week you do exercise and for how long and what type (it is more like body weight because I been seen on you website just a few of weight training) and I ask you because you look very ripped and even when I exercises 5 days a week different types of routines and I learned how to eat right I look very good for my 30 years old but very far for all your amazing results I don’t go ever to the gym I exercise at home and because and don’t have money for a personal trainer but I love to be fit I learned from internet and books the best ways to be healthy and fit so please I’ll be waiting ok. thank you again.

  • Janice

    hi guys, i was wondering if you have any tips for exercising with knee injuries? i’ve been doing some of your cardio routines (and they’re amazing, btw), but my knee pain started flaring up again…suggestions?

    oh and i think you guys should settle in SoCal if you’re heading west!

  • Endorphin Junkie

    Well, the rant’s what this is all about, isn’t it? It’s a fine rant at that.

    Each of us has a choice – you may either be driven from within or without.

    Like this crazy chick from Prague, I drive myself…

  • Sarah

    hi!!!
    I am a newbie, and I have to say I thank my brother for telling me about your youtube videos. I have been truing all your videos and I LOVE them!! I want to thank you SO much for these videos! I am trying to thin/tone my thighs and bum, my mom (who also loves your videos) thinks that a lot of squats and lunges might make my leg muscles bulky and not thin/toned how I want them, and advice?
    thank you so much!
    Sarah :)

    • Kristi

      I’ve personally found that my legs have become more defined and more lean/toned but definitely not bulkier. I have a tendency to carry my weight in my legs normally and these workouts have greatly improved them . I don’t add extra weight when doing squats/lunges though (ie: sandbag) because I find my body weight is sufficient for toning.

      Hope this helps!

  • Penny

    Hahaha I can’t even balance enough to do the super girl push-up on my knees. I’m going to try though!

    • Penny

      Gah, I had to stop at the last minute of my workout because I got a charley horse… so I am going to give my body a break and see if I can do another workout later today.

      P.S. Your rant made me imagine alternate realties with a bunch of other Zuzananas… and all of them are jealous of you. ;P

  • Gary

    Hi Zuzana, i’ve accidently stumbled upon your website, and I have to say I’m really impressed!
    you guys gave me back atleast some of my mood to work out.
    I always find workouts so boring and looong and I usually do them just for the sake of my body and health, not really enjoying them.
    It’s good to see people really investing in themselfs insated of just building their muscles..

    I have a question i’ve been meaning to ask you.
    Obviously you have an extremely well built body! but recently I heard debates about the percentage of fat that the body should retain (5-10 for man, and 10-15 for woman) for the sake of proper hormone discharge, that affects fertility for both sexes.
    so what fat % do you have? and what are you thoughts on this matter?

  • Linda

    I have a question about your workouts. I know you say this is all that you do to maintain your shape/fitness/strength level. However, are these workouts enough if you are trying to build muscle? I have been doing your workouts for 7 months consistently. I have noticed a small amount of muscle growth and my muscles getting denser. However, other than that there is not as much growth as I would like (I eat lots of protein each day). Should those looking to put on more muscle also add weight training in addition to your workouts? Thanks

    • Polina frecenbok

      I have the same problem. I train I eat right but muscle growth is very slow. I think that that we should do more weight lifting to grow. It still gonna be very slow process. As I ‘ve noticed Zuzana did some weight lifting before and built up. I also think that it is very important how hard you push urself and if you can handle the “burn”. Sometimes it is easy to forget how hard you can push urself.

  • Tiffany M Stephens (Need those shoes….Please!!!)

    Hey Z, did you say where you got the pink and black shoes, they’ll be perfect for the Marathon??

  • http://www.lovetheburnblog.com Brianna

    Outstanding workout!!! Love it!

  • Kei

    Wow, this workout kicked my butt. I really thought I’d have trouble with the super girl push up but once I got the balancing down I was OK. It was the side plank that was a little awkward for me!

    Quick question – I really want to invest in the kettle bell and the sandbag but I can’t afford both right now. If I can only buy one which one should I buy? Which one do you think you’ll be using more of in your workouts?

  • Tara (colorado girl)

    The first time I did this with my boyfriend and we didn’t keep score, so I am glad you did this a 2nd time.

    My score

    high knees: 61,62,62,61,60,60
    MC’s: 45,46,48,44,43,47
    Side plank jumps: 6,6,7,7,6,7
    Super girl PU’s: 6.5,8,7.5,7,6,8

    Super Sweaty Fat Burner! Great job!

  • http://www.bodymotivationworkshop.com George

    Zuzana,
    I’ve been following you and Freddie for several months now and your workouts are killer. The one thing that keeps me going and not giving up is adding the Body Motivation Workshop to your workouts. It really helps keep me motivated to exercise and diet, and not give up.

    I can’t quite keep up with you yet, but I know, through the BM Workshop, I won’t give in to laziness or procrastination. It really works, and coupled with your exercises, I’m truly motivated to keep at it. Thanks for all you do. George

  • darina

    bodyrock is my drug :-)))))

  • http://www.gfl.mychoices.biz Nicole

    Hi Suzanna! I was wondering what body percent fat you have/ I think I have around 20 BMI, but I’m carring a little extra fat around my butt and torso area. I am fit, but I want to be as fit as you.

  • Brenda

    Hi Zuzana,
    I follow some of your workouts at home and i wanted to know if you sell posters of you or workouts or other… i could put up in my small gym i’m putting together downstairs. I have a mirror, gymboss interval timer, pull up bar, and a mat and all i need is some motivational items and decoration. I checked on your site but can’t seem to find any. Thanks

  • Rachel

    You know what would be really cool? Is if we could do a search through your previous workouts based on what equiptment is being used, or based on the length of the workout. That way, if we needed a quickie we could click on a 12 minute workout, or if we wanted to find one with no equiptment being used or only dumbells, we could find one from those categories. Just a suggestion since I know you were looking for a web designer and I’m guessing you’re thinking about a few changes. Ok, now it’s time for me to stop farting around and actually do my workout!

  • Carmen

    In the last minutes of this workout, I felt really speewy….. hahaha… so brutal.. but I LOVE your workouts.

    by the way, I got the Reebok Easytones. It really feels a bit different to walking in normal sport shoes. Especially when walking up and down the stairs you feel the difference. I like them. But your ones look really good. My Reetones are so damn ugly. I just use them at home, while doing the workouts :D

  • Cindy

    This is my first week actually doing these videos and I really like them. I was a little sore this morning, which means I am targeting the areas that trouble spots. Its a good thing, I have 30lbs to lose, this morning I had the oatmeal breakfast and I must say it was very good. Right now I weight 162 and I use to weight 123. Please forward all tips on how to erase my weight.

  • moone

    thank you so much :)

  • Sierra Pryor

    Zuzana, I just want to say thank you! I’ve been doing you work outs since May. And I want to tell you, I feel wonderful! I don’t look too bad either! I have lost 12 lbs since i’ve started working out with you. And I continue losing every week. You really inspired me to keep it up and learn more about how to improve my health. And I began to make my own workouts. You truely are an inspiration. Thanks A MIllion!

  • Cassie

    This one KILLED! I loved it though. I stumbled across your videos a few days ago, and I couldn’t wait to try your workouts. I am incredibly impressed, and I am so grateful to have found something that can get me into shape when I cannot go to the gym!

    Thank you!!

  • Silke

    Hi Zuzana, today I started with your workout! It´s great!!!!!!
    Thank you so much!

  • http://N/A klynn

    I just wanted to let you know that I am a stay at home wife and I cant go to the gym everyday and I started these workout well I tried one and I was sore for a week ,, it’s great to finally have a workout that I dont have to pay by the month…..thanks

  • Kat

    I absolutely love that your wrote Beginners Tips. Thats so awesome. Most of your workouts look insanely difficult, but the beginners tips help tremendously and give me hope and motivation to do it. I have been on your site many times but haven’t attempted a workout till this one with the tips. Please continue to post workouts that do not require equipment besides the timer and add the beginner tips. You guys are awesome. God Bless.

  • Blackmonroe

    I think what you are doing is amazing. You are probably helping tons of thousands of people and that is really admirable. Thank you and well done.

  • stephanie

    I did this workout today (KILLER!!)

    34-54-60-60-60-58
    47-48-52-44-50-46
    side plank jumps were the hardest for me
    4-4-4-3-3-3
    7-10-9-9-10-10

    Thanks for this workout YOU’RE AWESOME!!!
    Can’t wait for the next one!

  • http://www.insynergy.co.nz Lal

    Just wanted to respond to Carla… it is perfectly normal for your muscles to not feel the tenderness or work done til two days after the workout. DOMS (delayed muscle onset soreness) can hit people anywhere form 12 to 48 hours after a workout, and for me personally I always find it starts about two days after.. push through it, its worth it!

  • Ashley

    i’m so up for this challenge

  • Mel

    Just did this workout a few minutes ago , great workout:)
    In the third section or round for the side plank jumps my timer randomly stopped so I tried to fix it , bad mistake , it started up again and then I really had to push for not doing as many side plank jumps as i could of ( I did 2:(

    1. 74 , 62 , 60 , 58 , 59 , 57
    2. 47 , 44 ,40 , 40 , 46 ,55
    3. 5 , 5 , 2 , 4 , 4 , 4
    4. 6 , 6 , 8 , 7 , 7 , 8

  • Helena

    Hey Zuzana an Freddy,
    first,I want to have the 2 month diet plan with you, but i cant find the plan. i just found the workouts, but in wich order of days do you do it?I really hope you can sent me some informations about it, so that i can start as fast as possible.
    Thank you and good look to your challenge.

  • Jonny

    Zuzana,
    Greetings from South Africa. I stumbled across your website whilst looking for some pilates exercises on internet. I am 35 years old and have been training seriously for probably about 20 years (training on average 3-4 times per week), going through various phases of trying to get “huge”, “ripped”, “fit” etc. I had actually recently got into kind of a comfort zone with my training, and started pilates for a change about 3 months ago. However, if someone had told me that I could be this wiped out after a 12 minute workout, I would have laughed at them… but after having just done this work out at max reps… my illusion has been shattered. I look forward to adding your deadly workouts to my routine – they are just what the doctor ordered!

    Keep it up. I am now gonna attempt to get up off the floor! :)

    Jonny

  • Tess

    Wow! That was so hard! What a work out.. What a challenge- HR got up to 180 bpm!
    Wonderful routine Zuzana

  • Lucy

    I’m a newbie to this, I’m 16 years old, I used to go kick boxing lots and I was in good shape. But then I stopped and I eat alot! so with no exercise at all, I’m starting to become a little fatty :) Anyways, I stumbled across your site and it’s given me so much motivation to push myself. And do workouts like this at home everyday.

    So cheers, from Enland :)

    • Lucy

      England*

  • Christina

    I was wondering when you do these workouts..? Because I am only 15 years old, and I’m not too in shape. After I eat-for the next about 2 hours- i have like, a food bellly. I think it would be hard to do these activities then. Do you do this in the morning? or are you just so much more in shape that it doesnt matter when?

    • Sam

      Christina I think it is awesome that you are asking questions and getting serious about your fitness. Watch your portions and how much sodium or salt is in your food. Obviously you want to shoot for small(er) portions meaning you do not want to “stuff” yourself and avoiding sodium or salt laden foods will reduce if not eliminate bloating. If you problem is due to pain I would suggest you talk to your doctor and find out if you have a medical condition or food allergy that is causing the symptoms.

      Cheers:-)

  • Kitty

    Did this one this afternoon. Wasn’t sure I’d get through it with this heat wave. But really pushed and feel great!

    High Knees: 54-53-52-52-51-52
    Mtn. Climbers: 44-44-42-43-46-46
    Side Plank: 5-6-5-6-6-6
    Super Girl Push Up: 6-7-7-7-8-9

    My glutes are still screaming at me from yesterdays Sexiest Abs Workout!

    Thanks again, looking forward to the next one!

  • http://none Lauren

    just finished.

    high knees, 54-54-56-54-53-50
    mtn. climb, 50-48-48-48-48-46
    side plank, 6-6-6-6-6-7
    girl push ups, 8-8-8-8-8-8

    woah, thanks. :). is this excercise to lose weight also?

  • Shea

    I love your workouts! I do them here in Copenhagen. Anytime you want to come to DK., let me know.
    My question is, what does your HR get up to during these workouts and what does it average?

  • zack

    hello, i am working out right now just like the way you do it and i am loving it.some times i am cycling to burn more fat in my body. i read one of your post and you said that when exercising, calorie was burn from fat and muscle. if i am fasting during the day and i am cycling or doing any cardio exercise, is that mean i will lost a lot of muscle instead of fat? i am thinking this way because i am not drinking during the exercise and lost a lot of water that can brings to the lost of muscle. do you think is good for exercise during the fasting day?

  • Timothy

    24 sets straight? Or 1min of rest in between?

  • Crystal

    WOW! Zuzana, your workouts are amazing! I’m a newbie to your site, and I have to say the workouts are a great challenge! I’ve been staying active for a while now and I do yoga everyday. I love yoga because it’s always challenging to do, but I was looking for something to add to my routine and a friend led me to bodyrock! Even though the yoga is still a challenge it takes a little more for me to really feel the burn. Now that I have added your workouts I’m sore the next day and I love it! I know I’m doing good for my body and I just enjoy a new and exciting challenge! Thank you for being such an inspiration:)

  • Jonathan W

    Hello zuzana, i just finished your 12 minute workout. Idk what it is called but i am sweaty so much right now. I bodybuild and do cardio but this is my new cardio site. Thank you so much for making high calorie burning workouts 1/5th of the time!

  • http://bodyrock.tv Elizabeth M.i.a.m.i

    I noticed that is your video you say your going to warm-up prior to your routine…. what do you do to warm-up and for how long? I really love your videos I love this kind of workouts… High intense and short time. I wanted to ask you as I know you just started your veggian way but before what did you eat? I just finish completing in my first figure show and now that it’s done I have been a little lost on how to eat so how, how much and where do you get your protein source?
    By the way you have a beautiful smile and killer abs…. I want your stomach!! I use to have a 6pack but I lost it after my show (a week after) and I have trying to get them back :(

  • Nina

    I was just wondering, do you guys wanna have a baby one day? How do you think you will handle the pregnancy, cause I think you will not be able to exercise this hard…

    Anyways, GREAT WORKOUT as always, Zuzanka, thank you for these, I am a beginner but I already can tell there is a change (don’t see it, but I DO feel it)

    Posílám pozdravy z domoviny! :D Nepřemýšlela jsi aspoň o českém otitulkování videí? Moje maminka by si to taky ráda zkusila, ale neumí anglicky :(

  • melvin

    i’m very impress about this new work out and i’ll advice to all people who want to burn some fat this program .

    thank you zuzanna

  • gaby.san

    this one the first routine I tried, on august 13. in 13 days of everyday training (both your cardio and strength workout), I already improved both my numbers and my form! :) awesome. I love the lower body workout!

    I think what I like the most is that there’s virtually no way I can hurt myself with these exercises. either I can do it in good form or I can’t– no halfassery leading to injuries.

  • jadie

    I just tried this circuit…omg..i was panting away!cant really finish the routine..i really gotta work on this..luv ur blog!!keep up the good work!

  • Dana Kocis

    Happy Saturday! :) I love your little “rant” in this post, Zuzko <3 I'm a proud Bodyrocker now – I even eeped out 12 minutes of interval skipping afterwards.

    I last did this workout on August 23rd, and I am proud to say that I totally SLAUGHTERED the high knees part this time (and it's Saturday, I'm not exactly the most rested. Surely it's helped that I've been training my high knees execution during skipping periods and stretching routines…

  • Dana Kocis

    Um, oops…Friday – Good Friday! I’m boiling eggs :p

  • Anonymous

    I did this funny FAST-FATS-FAST -workout today. :) Earned my lunch! ;) 

    Here’s my scores: 
    1. High Knees: 60-50(somebody make me laugh!:D)-65-60-58-60 
    2. Mountain Climber: 36-37-40-40-40-39 
    3. Side Plank Jump: 7-6-7-7-7-7 
    4. Super Girl Push Up: 7-8-8-7-7-7

  • sselcann

    just finished this one. it s a great workout!! :)

    High knees: 61-55-58-63-62-54
    Mountain climber: 38-37-36-39-37-35
    Side plank jump: 5-5-5-5-5-5
    Super girl push-up: 8-6-6-7-6-7

  • http://www.youasamachine.com You As A Machine

    Just did this 12 minute workout. 
    My warm up was vacuuming and washing the floors!
    The last time I did this workout was exactly one year ago.  Only this time I didn’t watch the video to jog my memory and did the third exercise entirely wrong!  Instead of Side Plank Jumps, I did Plank Side to Side Donkey Kick Pike Jumps.  Not sure why I wrote that in my notes.  So my numbers look pretty funny in comparison…

    16 Aug. 2010              vs.  16 Aug. 2011
    1. 54-53-52-52-51-52           1. 61-58-57-57-59-60
    2. 44-44-42-43-46-46           2. 51-48-48-53-51-56
    3. 5-6-5-6-6-6                     3. 23-22-24-20-21-21 ( did Side to Side Pike Jumps – oops!)
    4. 6-7-7-7-8-9                     4. 5-6-7-7-7-7

    cooled down with 4 Minute skipping Tabata (50 skips each interval x 8)
    Plus 10 Reverse Push Ups using my new Ultimate Body Press Dip Station which arrived today!!
    Followed by stretches.
    All in this took about 25-30 minutes.  I tend to spend longer doing my stretches than my ‘workout’.

  • MariaBjørgJepsen

    1. High Knees: 75-75-76-78-77-80
    2. Mountain Climber: 56-57-61-63-64-66 
    3. Side Plank Jump: 9-10-10-10-10-10
    4. Super Girl Push Up: 9-8-9-9-9-8

    FUN short sweat :D 

  • Vivi

    I did it for the first time.
    And my score is :
    High knees : 85.84.87.80.82.87
    Climbers : 54.56.57.56.58.56
    Side plank jump : 8.8.8.9.9.9
    Super girl PU : 11.10.9.11.10.11

    Very good one for cardio ! No more breath at the end !

  • Anonymous

    juts did this one today.
     i used a jump rope for high knees so scores are slightly less today – 60-53-50-60-68-58
    mountain clmiber-48-44-46-49-53-47
    side plank jump-16-19-17-17-18-15
    supergirl push up-5-7-6-6-6-6-

  • Anonymous

    Second time to do this, and I beat my scores just with 17reps. :) Happy happy still. 

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    24 x 20/10
    1. High Knees: 66, 58, 50, 60, 58, 68
    2. Mountain Climber: 47, 40, 40, 37, 39, 45
    3. Side Plank Jump: 4, 6, 6, 6, 6, 8
    4. Super Girl Push Up: 6, 6, 6, 5, 6, 5

  • http://thats-rad.tumblr.com/ Jenn Coppack

    This workout nearly killed me today!  Great burn!

    1. High Knees:  68/69/70/70/70/72

    2. Mountain Climber:  42/42/41/42/43/43

    3. Side Plank Jump:  6/6/6/6/6/6

    4. Super Girl Push Up:  7/7/7.5/7/7/7

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    I’m not gonna lie.. I haven’t really done any workouts in like 2 months (6 total in those 2 months) and this one, almost killed me. Have way through it I wanted to stop and puke which is why my number started going down. I really need to stick to it this time. 

    High Knees – 54, 49, 40, 37, 14, 43
    Mountain Climbers – 33, 21, 20, 14, 19, 20
    Side Plank Jump – 3, 2, 2, 3, 2, 2
    Super Girl Push Ups (from knees) – 4, 4, 3, 3, 3, 2

    Then I added 30 Ab Choppers, 10 push ups from my knees, and 5 reptile burpees. 

    I’m shaking everywhere now!

  • BodyRocker-Nathalie

    Oh my goodness, I have lost some strength and I can really feel it. Did this one this morning and it took my breath away. Here are my scores,
    1.57,54,54,47,57,54
    2.44,40,40,40,40,42
    3.5,5,4,3,4,4
    4.3,4,4,3,4,4
    And a burpee for Erin :)
    I was so sweaty and tired but feeling good too. Have a great day BodyRockers, see you tomorrow.

  • Anonymous

    Just did this one…
     
    High Knees: 54, 47, 42, 49, 47, 43
    Mountain Climbers: 33, 25, 22, 16, 22, 20
    Side Plank Jump: 5, 4, 3, 5, 4 (I missed a round)
    Supergirl Pushups: 5, 5, 6, 6, 5, 4

    Just started yesterday so my scores are low!

  • http://exercisefoodpoo.wordpress.com Luke Says No

    My Score:
    1. High Knees: 59, 56, 54, 55, 59, 58
    2. Mountain Climber: 41, 48, 36, 32, 33, 37
    3. Side Plank Jump: 4, 4, 3, 3, 3, 4
    4. Super Girl Push Up: 6, 5, 4, 5, 5, 4

  • Jordi

    Great workout again. It’s good to get to know the exercises over time so that you can concentrate on giving it your all. I’ve felt big improvements on my fitness level over the last month, but I try not to stay on my comfort zone. I used free weights on the Mountain Climber (I switched legs jumping over the weights on the floor), on the Side Plank Jump (jumping over each weight on the floor at each side) and on the Super-Girl Push-Up (holding them with my hands) to add extra challenge.