I LOVE your new hair color! Looks great!

This workout was awesome! Love the new hair… you look amazing!

LOVE LOVE LOVE the new hair!

Do you mean no days of rest for an entire month?!?! D: D:
Sounds great!! :P
yes your hair does look good btw. I like it blonde or brown. Your’e just pretty friggin gorgeous :)

WOW, I TOTALLY AGREE. LOVE THE NEW HARI COLOR, IT MAKES YOU LOOK SO YOUNG AND ENERGETIC.
I AM SO EXCITED ABOUT THIS NEW CHALLENGE. I AM 100% ON BOARD, NO EXCUSES. ONCE, ON A ONE DAY ROAD TRIP, PULLED OVER AND DID MY WORKOUT ON THE SIDE OF THE ROAD. 12 MINUTES, NO PROBLEM AND I WAS A HAPPY BODYROCKER. SO YES, NO EXCUSES!!! CAN´T WAIT FOR THE NEW CHALLENGE BECAUSE I´VE BEEN SLACKING.

THANKS,
BODYROCK JUNCKIE

yay i’m just as excited as you are to see this new video:) cant wait to hit the gym tomorrow and do this workout!!i tried the 30 no sugar challenge and i have to say that i gave up after 7 days cause i felt really weak and tired. i actually lost 1kg though and looked more lean but on the other hand i skipped a couple of workouts cause i felt so tired, which made me feel bad;) but i’ll def. try to keep up with you and the other body rocker’s and workout out every single day in september..let’s see if we can do it;)

Your hair is AMAZING!!! Love the Brown on your!!!

The quality of these photos is incredible! Everything looks so perfect it’s unreal.

Yay, new challenge! :) I´m in!!!

I’m glad you’re back. I was already planning on working out more next month, but your speech just got me excited about it all over again and I’m pumped to make a commitment to myself.

I am yet another avid fan; I’m so grateful I stumbled on your videos. I can’t believe they’re all free when almost every other fitness option out there expects you to pay just to take care of your own body! Thank you so much for showing me that you don’t have to be rich to be fit.
: )

Oh and welcome to the brunette club!

You look great. Where are these workout clothes from? Lululemon?

Thanks for posting how to take normal notes. We used to do it when i was in a judo team, besides there was a place for monthly measerments of my body weight and my own grade for my workouts , like 1, 2, 3, 4, 5, it was grading myself for my own workouts. If i was proud myself then I got the grade 5 if not… so on. The monthly measerments was done on the forst day, weight, plood pressure, pulse at the begining of the workout and at the end just after workout and measering after cool down. so if this was helpfull then we do not need any doctors also.

Ho my god, I LOVE your new hair, it compliments so well your skin color and your eyes! I was wondering… did you left the farm house forever? I will definitely plan a challenge for September, I cannot really workout everyday because I get REALLY sore all over my body after 3 days, its only my second week and Im still a bit beginner BUT my challenge is to work out 20min instead of 12, keep on the 4 days a week, but aim for 5 days, and have a green smoothies every morning! If you haven’t tried green smoothies, go ahead because they give me full of energy and it is pure fruits and veggies. Take a look at this link and google green smoothies to get tons of information.
http://www.squidoo.com/greensmoothies
Take care, I hope you find the perfect house for both of you.
x0
Emilie

Love the new hair!!

We took a few days off too, so we are ready to get back on track!!

I love the idea of working out everyday in Spetember. COuld you let us know what workouts your do everyday (when you don’t post a new one)?? That would really help us stay on track.

I LOVE your new hair color!

Great workout! I love how many different exercises you combined in this one. Kept me really engaged and interested throughout my whole workout, where as I generally tend to get bored, and hence more tired, about half way through. I didn’t find it quite as hard as most of the others, but that’s likely ’cause I just used a random binder filled with paper as my weight, instead of a sandbag. lol. Anyways, thanks again for posting these awesome workouts!
PS. The new hair looks stunning!

I am happy you slacked during your road trip but only because it gave me an opportunity to catch up with you. Once you get your full strength back and start building from there, it’ll be you winning again. After seeing how you notated your scores, I was inspired to actually start noting my reps. I usually would only keep track of my time challenges, but I’ll start doing this now. I’ve been posting your workouts and how I felt about doing them before and after on my Facebook. I got one cousin very interested and another cousin in Florida actually trying the workouts out. I am so stoked.
Here are my scores: (I did Front Kick Squats instead of the Sandbag Squats today)
1. Squats with front kick – 8/6.5
2. Dive bombers – 4/3
3. Squats with front kick – 5.5/7.5
4. Diagonal knee tuck push up – 6/6
5. Squats with front kick – 5.5/7.5
6. Tricep leg lifts – 15/17
7. Squats with front kick – 6/7.5
8. Santana push ups – 4/4
9. Squats with front kick – 7/7
10. Monkey push ups – 6/5.5
11. Squats with front kick – 6/6.5
12. Sumo push up – 6.5/4.5

…and now I feel great! Thanks, Zuzana and Frederick!

100% approval of your new hair color ! It suits you really best than the blond hair ^^

Finally got my Gymboss timer!!! Now i can do the interval workouts too! Saw the Bodyrocker pics. I’ll try to send some in…A question about the september challenge..Is it the whole month with no rest day? That would be good! I’m asking so i know to rest a few days before the start of the month.
Thanks!!

Yay! I am so exited, you are such a great motivatior.
I have to go back to school but now I at least have something to look forward to.
Oh and your hair is gorgeous by the way :D did you do it yourself or go to a proffesianal?
You’re friggen amazing, stay beautiful,
-Lacey

i love the idea of working out everyday during September, thanks so much for suggesting this challenge.

Wow you’re a brunette now. I’m young at this, but I want to try the challenge. To try to get in 5 days a week with the other two being active rest.

I would like to see core strength training in the exercises.

I really want to get toned up during Autumn and Winter.

oh my goodness j’adore the new hair color.
you look much more beautiful than ever.
and i am excited for trying this workout.
gosh i love you zuzana :)

If we work out every day, will we be over training the same muscle groups? Are you workouts planned based on which muscles we work every day and whether or not we use extra weight?

I would love to hear your take on this.

Sincere Thanks and excitement!! Yay!

Normally i have read it is recommended to rest one day in between workout days. but you say we should work daily. Any suggestions? Thanks for your great web page!!

Thank God you’re back. Love the hair color.
What kind of shoes are you wearing to workout? They look like they offer you a lot of support :)

Hey guys!

Zuzana, i love the new hair color, but I love it both blonde and brown equally. Most people can’t pull off both, but you can :)

I was wondering if maybe you could do a video showing your warm up, the workout, your cool down, and your stretching? Like all in one video? I’d love to see what you actually do. I know there’s seperate videos on the site, but I’d just like to see what you do all together for your whole workout session.

Thanks! I love you guys!
Becca :)

AWESOME haircolor! It looks fabulous with your skintone. Love it!

Your hair looks awesome!! And I’m in for the September challenge! I’ve really been slacking lately….this would be great to kick my butt back in gear! :)

The new hair color is great, as you probably all ready notice with all the complements (in all the comments).
I sure feel different when i stop working out, i think it has just become a habit and it must be done to feel “good” again. i truly love BodyRock, you guys are fun!

oh..my god you are an amazing woman…

Amazing! I was about to go to the gym but now I want to stay at home and do your workout out in the sun :)

Your hair is sexy!

i have often read and heard that it is advisable to rest one day in between workout days, for the body and muscles to recover. but you have said to work every day during september. your comments and recommendations please.

great work both of you. Although you girl, do the real sweating :-)

So glad to see you are back. I’m a newbie and started working out with you just before you left on your trip.I am up for the challenge and will work out every day. Please post workouts as often as you can to keep me motivated.

OMG!! I just finished the workout and I wanted to write the way I feel at this moment. My knees hurt, my arms hurt and my inner thighs hurt. Are my inner thighs suppose to hurt? just wondering..this workout is a beast. I don’t have great numbers as I was barely able to get through the second round. I can tell my strength is getting better because I didn’t have to use my knees for the push ups (i’m sure my arms will thank me later). but i’ve been with you guys seriously since May and I can tell i’m getting healthier. I have a lot of weight to lose (at least 100 pounds) but I’m not giving up. Thank you Zuzana and Freddie. Thanks for your inspirational videos. Take Care…

Fe

Hi! I just found you today on Youtube and i LOVE your site.. Its perfect, it came just in time, as im looking to get FIT again and recently became a vegetarian and you have some great recepies!!!. … SO Im def in for the September challenge!

Do we need to strech or warm up before/after the workouts?
Do you really only work those 12 minutes a day? Do we need to compliemnt with Cardio or something else? Protein shakes etc??

THANKS!!!!!
xx
C

You look very beautiful with your new hair! Its amazing! I really like the new challenge!! I am up to it!!! This workout looks intense but I am up for the challenge! :)

Samantha
P.S.- Good Luck with your new house! I hope everyone is well and best wishes!

Z!!!! you look SOOO GOOD with that hair color! really!
good choice =)

is there a functional difference between santana push ups and monkey push ups?

WOW – I love you as a brunette! SOOOO EXOTIC looking! It suits you well.

Your workouts terrify me. I love watching them and I find them inspiring, but I’m afraid to even begin them because I’m in no where near as good of shape as you are in. It’s very discouraging. But I do watch them and hope to at least try them some day soon.

Love the hair. I did dynamic squats since I have not gotten sand for my sandbag. I don’t know if I can handle the sandbag just yet anyway. Here are my scores.
1. 12-11
2. 6-5
3. 12-12
4. 4-5
5. 12-11
6. 7-9
7. 11-10
8. 4-4
9. 12-12
10. 4-4
11. 10-12
12. 5-5

I’m in for the challenge. Thanks for the great workout.

Your new hair colour looks great!
The challenge sounds really fun. I would definitely participate!
Personally, I’d like to start running every day again, but I have a really tough time staying consistent.
Does anyone have any tips for a protagonist who can’t seem to keep motivated in terms of working out? :P

Oops, I mean procrastinator***

Been watching too much TV :P

Since being on your site I’ve dropped from size 13 to size 10. yay! I had a bad week off, but this has motivate me to work to size 8.
I’m looking forward to Sept. The only days I’ll have off is when I horse back ride, so I won’t be totally cheating. My instructors know how to kick some rear. Btw the two I think I’ll be a size 8 in no time.

Love your new hair color. :)

I am soooo excited youre back! i just got my Gymboss timer in the mail and I’m sooo excited to kick september’s butt together! :)
Jenn

New fan! You are amazing! Just did the Hotel workout. Loved it! Can’t wait for the challenge to begin. Been working out for 22 years. First at a gym now stricty at home. You are exactly what I needed! Thank you!

You guys Rock! Thanks for sharing your motivation and workouts.

I can’t wait to try this one. My upper body’s gonna be buuuurning! You look great, Zuzana, and you’re more personable than ever! I was laughing with you at the end of the workout. :)

Every time I see a new workout video (or any video, really) from you guys, I get all giddy!

Found you guys a couple of days ago and I’m so glad I did!!! You’re amazing and I only hope one day I can work through half of what you did here and still remain standing. I’m trying this workout tomorrow morning with my sister. By the responses in this post I can already tell I’m in for a lot of work. But if I can look half as good as you do in the end then I’m all for it!

i meant santana push ups and sumo push ups

I’m so in for this challenge. I’m pumped to be honest. I was thinking the same thing “Things have to change” and I was in the progress of getting started planning on doing your older workout and so I come on here and find this new post and jeeze you nailed my excitement!
I’m ready to be a new me =]

September = Everyday Workout and No Junk food =]
I’m ready.

Love,

Zuzana, Freddy! I’ve missed the videos, it feels like it’s been for ever! I’m super pumped to do this workout! And I agree with you Zuzana, the gymboss timer is a must!

One Love

I can’t wait to do this workout tomorrow, I did the 600 rep workout today after four days off. I have to say, it was difficult so I see what you’re saying about feeling the loss of muscle after not working out. Also, I had a difficult time working out while on my period. Took me almost 10 more minutes to finish the workout than last time. Does this ever happen with any of the other female bodyrockers out there? Thank you so much for the encouragement and challenge for Sept. I will be on board! I am also trying to eat better, more regular meals for September.

Jon,

Saw your post about watching the workouts but afraid to do them. Search through the Home Workouts and try the 500 rep workout. You may not get through the whole workout but it’s where I started and I haven’t looked back since. It’s a little bit of everything. Zuzana’s workouts test you and they let you know exactly where you are physically. It’s very impowering, and don’t feel bad if you can’t keep up, none of us watching her videos can, so join the club. Give it a shot, you won’t be disappointed.

Gorgeous, Zuzana and the work out. Fantastic body!

I did P90X earlier this year and lost 25 lbs and gained some tone and definition. I really like this peak interval training and you keep up well. Good job I may try this.

Keep making videos!!
Cheers

love the September challenge…what about a diet goal to compliment the daily workouts?…
Thanks Zuzana!!

I agree with everybody else, your hair looks great. When you were a blonde you were pretty, but now (as a brunette), you are GORGEOUS! I attempted to do this workout but my upperbody is not strong enough for all these ‘push-up-like’ moves. So I guess I will come back this this once I gain some upper body strength.

I LOVE this workout!!! Will definitely do this again. My arms are shaking so badly.

I’m glad you’re back!

hey Zuz you look gorgeous in your new hair colour! (okay you looked gorgeous the same with the blonde actually ;p)
wow i’m totally in for the upcoming challenge! shame on me because i challenged myself into a few do-s and don’ts 3 weeks ago but i kept breaking the rules one by one and now none of my goals are achieved…
but now, i think i can hold on to it because you and other bodyrockers will be doing this together! im so excited! :D
i skipped working out for a week as well and when i did one yesterday, i just felt like my body weighted tons and my muscles sleeping, reluctant to move! i think i should get everything on track again, thanks for this video :]

Zuzana, you kicked ass in this workout! You were on fire! I was completely exhausted before watching this video and now I’m psyched and about to get ready for my own ass-kicking. I am so sore from the last two day’s workouts but I am going to do this one anyway! AWESOME!

And, I PROMISE TO WORKOUT WITH YOU EVERY SINGLE DAY IN SEPTEMBER. No Excuses. I did the 30 day no sugar challenge and it was amazing. And this one will be fantastic :)

I love your new hair!

i don’t do your exact workouts but i take inspiration from them – i will definitely be trying some of these pushup variations! i find that adding pushups on top of my free weight work really makes my arms pop! (i mean ‘pop’ as in ‘bam! this chick’s got some pipes!’ not as in joint pain) thanks!

ss.

You are my new workout hero! I’ve been doing all kinds of workouts over the past ten years, and never have I been as challenged as I am with your workouts! you are amazing! Thank you so much!!!!!

I have missed you guys a lot!!!! Yay! I’m so happy for this new workout!! I’m definitely in for the challenge…I moved from Kentucky to Montana last week, which means I missed a few workouts too, and ate too much junk while traveling. :( So September, I’m with you for the workout everyday! And I’m giving up ice cream for September. I got in the habit of having it too often!
So glad to see you guys again!!
Zuzana, I LOVE LOVE LOVE your hair like that!! :)

Hey again,
I was wondering if you can estimate what time you’ll be posting everyday. I want to know if they will be posted late so I should be reviewing the night before or if they will be on early so I can review and workout in the morning. Thanks again!

Peace.

I know exactly what you mean when you said how it takes you a little longer to finish a workout while on your period. I think it’s because us women feel run-down, and tired and bloated with cramps and hormones running around like crazy throughout our bodies. It physically wears you/us out. I think it’s perfectly normal to take a little longer to finish a workout during that time of the month. I did the Body Burn Workout today and I’m on my period as well, and noticed that I was kind of lagging a little bit but I really did try to push myself as hard, but my body was telling me that it wasn’t going to so I just pushed slightly less harder.

Good to see your tweeting again! Good way to keep in touch.
Your hair looks amazing too! :)

Man, I’m so excited to do this workout tomorrow! I still have some of your other new ones to try out, but this one seems to be calling my name so I’m going to do it tomorrow! I really like your hair like that, it looks great! I also liked it blonde as well. I’m going to try my BEST to workout everyday in September…the only days that worry me are the days I go to school from 8am-noon, and than start work from 3pm-11pm. Granted I have a few hours inbetween work and school and thank God I don’t work everyday, but sometimes I just feel so tired and take a nap when I get home from school, than the next thing I know, I have to get up and go to work. Do you have any advice for this? Thank so much you guys!!!

I’m in too… I miss you Zuzie and Freddy… Though you’re both out and travelling, that never stop me doing the bodyrock moves… I love it… I wrote all your workout in my index card and carry it with me anywhere. So, I’m INDEED part of the September 2010… Yahoo!!! I’m SO excited!!!! You said no miss, meaning Monday to Sunday, no off day???

Hey Guys!

I love your hair Zuzana! The September challenge sounds perfect! I have not been working out for two weeks and I feel terrible! I did the suicidal sweat workout today and I could not even finish!

You are back! I love your hair color! Will defenitely take up the challenge. Zuzana, Ihave a question. I’ve been following your workouts since february but my arms are not that much bigger. What can I do to develop my arm muscles?

So happy that you guys are back! I think that missing you guys has made me push myself even more in my workouts this past week :) Looking forward to doing this one tomorrow morning as well as the September challenge.Bring it on!

So excited about the new workout!! And Im definatly in on the September challenge, I think for me Ill add in no candy or baked goods either as these are my weaknesses.

Cant wait to try this new workout, got my sandbag in the mail today and used it in Fcuk the Gym workout and it was awsome.
Thanks for everything!

PS. Your hair looks so good that color, suits you better than the blonde

I just wanted to say that I visited a lululemon store for the first time today, and it’s my new store for workout clothing! It may bit a tad expensive, but I really think it’s worth it because the material is so durable and it seems like it would last a long time. I thought they only had stores overseas in Europe, but I guess I was wrong and I’m so happy I stumbled upon it at the mall.

I love your haircolour:D

Hi Jon,

There is a beginners workout in the Workout Archives page (WA on the top menu bar next to Home Workouts), I would suggest giving that a go until your fitness improves. Also all the exercises can be modified to your fitness level with a bit of thought (no weights when doing squats, pushups on knees etc), so don’t be afraid to try :)

Zuzana its great to have you back, i’m totally in for the new challenge, i been pushing myself to stay away from all processed foods and eating smaller portions to make more meals a day. So let the challenge be :)

You’re dark hair looks gorgeous!

I’ll be looking forward to the beginner tweaks. :) I still can’t do a pushup to save my life.

The dark hair will bring out your eyes! What are you going to reward yourself after this months challenge?

You’d look hot with your nose pierced!

Love your hair! I am sooo down for this challenge! I love love love challenges! I just did one of your older wrkouts today (12min killer workout) I am excited to do this tomorrow! And excited to start the challenge, any ideas on food challenges?

I am excited to join you for the Sept Challenge. Its my first time using your videos and looking forward making Sept a great month to get in shape and feel good.

Vancouver, BC

Can you please start adding to the new posts which muscle groups you are working while doing specific exercises?

Thank you for the wonderful new workout!I can’t wait to try this tomorrow. Love the new color Zuzanna, Keep up the excellent work.

:) C.

Just made a homemade sandbag! I’m so excited to try it out tomorrow with this workout. :) And your new hair color looks AMAZING on you!

Love the new hair!! It’s very flattering. I even think it’s better than the blonde! I’ve been slacking too :(.

ohh zuzanaaa by watching this video when u were talking i wanted to hug you:) You look gorgeous with your new hair color, i really like it!
I’m definately in the september challenge! I think working out everyday for the whole month is a good challenge:) Especially with your rocking workouts!
I will try this workout today, the diagonal knee tuck push up seems challenging….
Generally with your words you gave me courage again and will to go on with my workouts and diet… You always give me the power to move on, not anyone else:) So I’m ready for September to come and make like a new start again with this fitness challenge, my studies and work! It feels like refreshing:)
Thank you!
With lots of love,
Rhayna:)

ps looool!!! when you say i’m going to have my cool down and stretching, Cali is yawning behind you :D
I love your dogs:)

Nice to see you again!
I haven’t done any workouts for two weeks before this Monday (beg for mercy workout) and it was soooo hard!!!!
Actually, I was going to do a five day workout challenge this week but the next two days after the workout I was barely able to get out of bed (so sore!) so I figured that I’ll have to postpone the challenge to the next week.
Anyway… I’ll try this workout today. It looks really hard.

Love the new hair color! And great to see a new workout posted! Thank you… Yahoo!
I will go for this one tomorrow am.
As for September challenges I turn 53 in a few weeks, so – as usual- I am going to really balance it all out: body, mind, and spirit. A birthday is a great time for me to sort through my habits and decide what to carry forward. Bodyrock will be in the mix for sure!

Zuzana,
I have just found your site and very exited about it. Tomorrow will be my day 3 of your workouts.
I wanted to ask you about your worm up and cool down routines.
I tried to make something up but do not feel too confident about it.
I would love to know what you r doing for that.

You look great in your new haircolor! Stunning!

Thank you so much, Nikki! It is good to know that I am not the only one. A friend of mine did the workout with me today, and he is the reason I kept going and didn’t stop…I am too competitive to do so! It did feel good to get in that workout… :)

I looooooorve your darker hair!! It makes your eyes pop and makes your facial features look alot softer!!!

I have not been working out for a while now, and decided I must get over the honeymoon (got married in Feb) and get back on track since summer is coming up. So I did the 600 reps on monday, but could not finish it, I am soo out of shape!! And last night I did the 550 reps, I did finish, pushed very hard, and finished in 34 min!!!! I am soo proud of myself!! And my 7 year old girl is doin it with me!!

I took some before pictures and as soon as I can see results I will be posting it with after pictures with updates on how my progress is goin!!!

I am suuuper excited to get back in to shape and have a fab defined toned body again!!

Keep up the good work our favourite gypsies!! You 2 are such a huuuge inspiration!!

PS.. will be doin this workout tonight after work!! And thanx for putting pictures up again!!

You look great with dark hair!
Thank you so much for putting so much effort with your 2 videos with tutorial…that’s great!!

You’re an animal! I did most of the squats with a 25lb kettleball, but ditched it towards the end. My scores:
1. Squats with front kick – 11/8
2. Dive bombers – 7/5
3. Squats – 11/8
4. Diagonal knee tuck push up – 10/7
5. Squats – 10/7
6. Tricep leg lifts – 14/15
7. Squats – 10/8
8. Santana push ups – 7/6
9. Squats – 8/10
10. Monkey push ups – 7/6
11. Squats – 10/11
12. Sumo push up – 8/6

I’m in for the daily workouts. No excuses!
also +1 for the handwritten tallies.

You are great!!! LOVE these exercises!!! ACCEPT THIS CHALLENGE! BUT i like you blond much more. Sorry ! It is just my own opinion. Wish you the BEST!

Hi, Zuzana!!!
I’m so glad to see you back again with the new workout!!!Can’t wait to do it today! Love the challenge too, I’ll start it righr away :) By the way – I’m still following NO SUGAR challenge, hope to see the results soon.
Thanks for the new workout!
P.S. New hair colour is gorgeous! I think it is much better than the previous one! :)
Best,
Gwen.

Oh, the dark hair is lovely! Would you mind if I used some of your workout pictures on other sites, with a link back here?

Hello,

i hope you can help me!? I´m from Berlin – Germany and my question is where zuzana buys here Fitness Outfits??? I´m glad for any answer :-)

I’m going to not eat after 6 p.m.

I’ve started 2 days ago, but it’s not easy! I’m hungry and I drink a lot in the evening.,,

p.s.Nice workout!

Fun workout! My homemade “sandbag” is two 5kg dumbbells wrapped in lots of towels in a tubular-shaped leather duffel bag (all up I estimate it’s 25lbs or so) and it’s working great. Did “Sexy Body Breakdown” with it yesterday and it wrecked me! All the push-up variations on this one provided some relief–I’m strong on those. Yayyyy for the challenge!

I’m in for the challenge! And I don’t know, but I liked you better blonde. May I was just used to you like that. :P

Thank you for beginners-tutorial! I’m still learning to eat less – I do eat clean, I don’t like sweet stuff or fast food, but my portions were always huge. Now my portions are getting smaller, but I didn’t work out every day.
I don’t think that I can beat your score now, maybe in a couple of months ;) I’m starting small =)

ahoj, pisu poprve, protoze nemuzu odolat ti nenapsat, ze vlasy slusi MOC! ;) Jinak jste super, zdravim s pritelem z italie..

Reading our minds guys— definitely taking the 30days challenge! Workout every day, no junk food!

But I have to disagree with Natalie, your hair looks great with your new colour… much more Natural :)

Love,
Elena

Love the challenge and excited to take it on. May I also suggest two more?
1. Get a physical: find out some basics, your blood pressure, cholesterol, blood count, vitamin deficiencies. We all tend to leave this on the back burner, I’m guilty of it myself.
3. Slow down, just a bit. After co down let’s all end with a 1 minute quiet medidation focusing on big berating.

Can’t wait! Thank you!

Big breathing is what I meant ;)
(why do they call them smart phones?)

Hi! I have been wanting to tone up for a long time but never had the drive to do it. Now I do. The exercises you are doing look great but I have a really bad shoulder and can’t do the push-ups. How can I tone my arms as well as the rest of me without all the push-ups?

Heeey i love ur website is really an inspiration to me, i’m very exited to join the september challeng ;D but i dont have the sand bag with what i can replace it?
Thank you for your hard work to keep everyone in shape.. btw love ur hair ;)

Hey!

Im so in for this challenge. Just like someone said earlier, I wanted a new challenge so I was going back to your older workouts but this September challenge is just perfect. I need that kick in the butt (:

I have the gymboss app on my iphone so it’s so easy to get my workouts done! It helps a lot! If you can’t get the gymboss timer but you have an iphone just download the app! It’s free! But you’ll pretty much have to manually set the intervals though!

I love your workouts Zuzanna! I look forward to seeing you workout everyday. I know you aren’t about the looks but being physically fit and being healthy. That’s what its all about really. Not how thin you look but how thin you feel. Work on eating healthy and be consistent with your workouts, the results will eventually show..Better than focusing on changing yourself on the outside by starving yourself to speed up the process..Baaddd ideaaa :P

Hi Z,

LOVE LOVE LOVE THE NEW COLOUR!!!!!
It may take some time for you to get use to it, but it does look so much better…I did t myself two years ago and I changed it after a week because I felt strange but then I changed it again and I have to say that my hair is so much healthier and thicker now…

L

This workout looked nice! And your new hair color too! You look younger. (:
September challenge is very good idea! I’m going to take up the challenge! (;
I haven’t worked out for a week because i have a cough. For that reason I’m very frustrated and bored. I’m feeling better so maybe i will do some light workout tomorrow..

I love your new hair colour!! It looks even sexier than the blond hair! :) This workout looks great, I’ll give it a try

All the best, love you guys!

Hello Zuzanna and Fredrick. And everyone here!
I recently found your website(a few days ago when I was very sick and was sitting by my computer more than usual!) and gone through most of your posts. They are very inspiring and pushy, in a good way. It’s amazing how you can influense so many people by doing things you enjoy and sharing with us your lives. :-) Thank you!

I’ve done many different types of exercising, many kinds of dancingstyles and soccer. Since last year or so I started doing aerobics (I include step-up) and yoga. Today I do yoga 4-5 times a week and I go out for walks or joggs when the weather lets me. And now when I found your page I also started up with your intense training when I got well and it feels so good! I feel like I can do anything!

Sorry for posting a long entry, but I felt the need to share my newly found booster. YOU! :-) reading other peoples comments make me excited. My only problem is that I have a hard time finding good stores in which to buy good training outfits. I live in Sweden, so if anyone knows a good place to go for training outfits, please share! :-) I’d be very grateful.

Thank you for being who you are, you truly seem to be very nice people. And it’s great to see a marrige with two happy individuals!

So thank you! Peace, Gabriella

PS. I’m totally in for the challange!

Hi Zuzi and Fredi
Moc ti to slusi vypadas jeste mladsi nez predtim a to si vypadala taky dobre zmena je koreni zivota.
I have finish this workout and is very good I am whit you on the September change.I have before problem to lose any weight and from the time I star whit bodyrock I start lose weight slowly (whit control)and I see change in my body tone.When I star I can’t do 5 push up but whit your support and not give up I can do most of your work out whit regule push up Thank you.
My score:
round 1)11,5,10,6,10,13,10,5,11,6,10,6 Whit 8kg kettlebell
2)10,4,10,6,8,14,8,5,10,6,8,5 Whit 8kg kettlebell
Can’t await for next one.
Stania

i am a complete beginner and im shaking right now and sweating drips of my head like crazy. I am really proud of myself that i completed this work out because normally i cant.
1. Squats 8/6
2. Dive Bombers 3/ 3
3. Squats 6/5
4. Diagonal Knee Tuck Push Up 3/3
5. Squats 6/3
6. Tricep Leg Lifts 3/ 5* with couch help
7. Squats 5 / 5
8. Santana Push Up 2/1.5
9. Squats 5/4
10. Monkey Push Up 5/5
11. Squats 4/4
12. Sumo Push Up 2/2

i know the results arent that great but i am a total beginner!hihi this is my 5th time of trying zuzanna s work out :)

xxx Romy

Hiya

I have started a little youtube chanel nothing posh just me passing on useful info I have come across over the past year or so. I posted a vid on keeping up with workouts when your on holiday that was basically about you guys and how your workouts are perfect to keep you working out with minimal space and equipment while on holiday then a few days late I came across this amazing example of what I was taking about. Another fantastic workout my arms are feeling it.

Thanks again guys xx

OH MY GOD! OH MY GOD! OH MY GOD!

DROP

DEAD

GORGEOUS!

I FORGOT TO SAY THANKYOU FOR YOUR TALK TODAY AND WORK OUT VIDEO. I HAVE BEEN NEEDING MOTIVATION. AND HAVE BEEN HOPING YOU WOULD TALK.

THE ONLY THING THAT HOLDS ME BACK IS THE TIMER. I EVEN HAVE THE GYMBOSS AND I HAVE WATCHED THE UTUBE THAT SHOWS HOW TO SET IT. I HAVE A MENTAL BLOCK IN THE MATH SO WHEN I SEE IT ON PAPER IN BLACK IN WHITE I DONT GET IT!!

I WILL TRY TOMMOROW I AM GOING TO BED NOW 430 AM! WISH ME LUCK ZUZANA, I REALLY WANT TO DO THIS AND I NEED TO NOW I AM GOING THROUGH SOME STRESS I NEED TO FIGHT AND I THINK THIS WILL HELP MYSELF ESTEEM. PLEASE SEND ME YOUR GOOD THOUGHTS!:))

MY YOU BE REWARDED FOR YOUR HARD WORK, YOUR LOVE AND ENDURANCE…KEEP GOING!!!

L

Hi Zuzana! I went to the site after a long break – vacation … You are now a brunette, very attractive!! 9 months ago I repainted a brunette, now grow my natural color. The dark color is much more expressive facial features have become! I really miss you, guys, and after your workouts! I start practicing again … always with you ..

Hi guys!
I have been following your adventure this summer.
Wow.

I have a quick question for you Zuzana.
I want to start fresh this fall with your trainings but i am mixed up with the food. I want to loose fat, ( i would like to get under 13% body fat, wich i am now )
I am avoiding carbs because i am always scared of getting to much.
I don eat much ( and because of my schedule, i usualy eat a protein bar with low carbs and a protein shake with no carbs, almost every day )
I need help with what a should eat and what i should avoid.

Thanks…cant wait to start even if you have a couple of training that i find very hard..
:-)

Love your hair both ways. It’s always good to change things up sometimes.

I’m so glad you’re doing this September challenge. I’m ready for some discipline after this crazy fun summer, and I have a trip coming up too. You guys are awesome!

I could feel the burn in YOUR arms about 30 seconds into this workout… god it’s going to be hard. >:)

Awesome Awesome workout today. (as usual)

Thanks y’all!!!!

Hello Zuzana and Frederick,

I am Ani and I new here…I really love your site!!!I had found you two week ago and began working with you immediately…I am strong enough but not shape.I start from the summer Fitness workout..it’s wonderful…I just want to ask it will be normal that I’ll do the summer Fit in the morning and some other workout in the evening…I used to work 2-3 hours during the day to the gym but I don’t have a body like I want((((…THANK YOU so much for your work!!!

p.s You look amazing with dark hair…

YEA. YOU ARE SO STRONG,WOMAN. I LIKE THIS TABLE EXERCISES, IS REAL STRONG. THANKS FOR YOUR HELP. AND SEE NEXT VIDEO. JEJE
YOU ARE SO BEAUTIFULL (WHITH BLOND OR BLACK HAIR) JEJE.
A BIG KISS AND HUG.

This looks like a great workout, sadly I am unable to do it! I have had to improvise a lot of my workouts lately as my dodgy wrist is giving me a great deal of pain. Any weight on it when it is bent (ie pushups etc) is agony :(

So I’ve been trying to find upper body workouts that I can do without it hurting.

I have a desk job that involves use of a computer and joystick to control cameras, (CCTV monitoring) so all I can do there at the moment is learn to use a mouse with my left hand……

Poop!

Love the hair by the way!

Dee
Aussie Aussie Aussie, sad, sore , bummed!

Zu!!!

Nice hair color!!!!! Wow, didn’t recognize you. Just kidding, I look at bodies for a living. Who wouldn’t recognize you!

Bret & I have been traveling too! What was the outcome of Freddie’s foot? It looked like he was limping in Saturday’s vid. I hope all is well. Stay healthy and happy and un-injured! You two are so young and have the world by the tail! Go guys!!!!!

Cheers,
Laura

I’m definitely up to the challenge! These are my scores for this workout (I used a 7 kg/15.4 lb dumbbell):

1. Squats : 12/10
2. Dive bombers – 5/4
3. Squats – 12/10
4. Diagonal knee tuck push up – 8/6
5. Squats – 12/11
6. Tricep leg lifts – 13/10
7. Squats – 9/10
8. Santana push ups – 6/5
9. Squats – 12/12
10. Monkey push ups – 8/7
11. Squats – 10/10
12. Sumo push up – 8/7

aww Zu don’t worry we are all still here! You and Freddy have established and worked to create strong loyalty so don’t worry:) September makes me think of the new season of Autumn coming, leaves changing color and falling, brisk air, the smell of fresh school supplies. I think this time of year is great to re-organize and take more effective approaches to different things. I will take the challenge with you! I will also try and think of something else everyone can do. Maybe each bodyrocker makes a list of 3-5 Early New Year’s Resolutions (we can share them here) and starts working on them NOW. That way by the time 2011 comes we are on a roll and can be proud! It will be a cool new trend started here:)

La

Hi Zuzana and Freddy!
This is a great workout! Very intense and difficult! Great job, fantastic explanation video… thank you very much!!!!
Your hair looks amazing with that color…!!
Im in with the challenge, every day workout for one month…!!
hugs
Pauli

Hello you two, its nice to have you back :-)
another great workout of yours Zuzana, thank you.
i did it with a backpack with 15 kilo wights – the Squats were very hard.Your hair look sooooo beautiful, i love the new color. this is a big month for me my oldest girl is going to first grade and my middle one is going to kindergarten for the first time…. and we have some changes in the house…. so i really hope to be able to do this challenge with you.
see you tomorrow
tali

I LOVE YOU FOR THE TUTORIAL VIDEO!!! I know that other people voiced their opinion for photos. But the tutorial makes everything easier. I’ve been following you for a while now, thank God you showed how to do the dive bomber. Please show a how to tutorial for the pike jump(or the likes) exercise. I am most def taking your challenge and following it until November as I turn 32. Best wishes.

OMG Zuzana your hair!!! I think you look gorgeous with this hair (hell you’d look gorgeous even with green hair!) but I think I prefer you with blonde hair. I sorta want to jump on the brunette team but I think I’m too pale. idk September is a month of changes so we shall see what hair color I have lol! Can’t wait for a brutal September!

Omg!! How did you so this!? I was going to order online, but it’s a little steep – for my pockets anwyays @blush@

Cheers,

hello hello, great to have you back :)) I am in for the challenge

hi
I just start following your blog few days ago. I all ready try some of your recipe. need too lose 7kg so I made challenge for myself what is :
no sugar for one month, meat just chicken and fish only 3 times a week, for drink only water or tea of course without sugar, no milk for one month so I use soya yoghurt and milk.
I had plan do workout 5 times a week but I like your challenge. So starting all ready today. Im beginner so will start with the easy version.
Im sorry for my English but I toud will be rude write here in Slovakian language

So glad to see you again! Btw I love the format! Keep it coming! I couldn’t workout for a while coz I injured my ankle. But now that I’m feeling better count me in for the challenge!
Oh, almost forgot, I love the new hair!

I’m soooo ready to do this new exercise, thank you so much for the tutorials and also for making it easy for me and all the beginners out there :D

I’ll tell you later my scores. Love you very very much Zuzana.

LOOOVE your hair!!!! It looks AMAZING!

I am sick today with a horrid cold and have the worst sinus headache so I only used 10 lbs for the workout. It was the perfect amount to make it do-able while being sick. It was fairly easy but enough that I felt like I still did something.
Glad you are going to be back on here more! We have missed you guys too!!

JUST START WITH GETTING YOUR SNEAKERS & WORKOUT CLOTHES ON. TAKE YOUR IPOD OR MP3 PLAYER, WALK OUT THE DOOR AND JUST START WALKING. BEFORE YOU KNOW IT, YOU’LL WANT TO RUN. TAKE LITTLE BABYSTEPS TO GET YOU OUT THE DOOR. ONCE I AM OUT THE DOOR I’M FINE. IT’S JUST GETTING THE PUSH TO GET STARTED IS THE HARDEST. ONCE I’M THERE, I’M FINE AND DOING IT.

IF YOU GUYS ARE COMFORTABLE WITH IT, CAN YOU POST YOUR AGES? I’M IN MY FORTIES AND WOULD LIKE TO KNOW IF ANY OF YOU ARE AND HOW YOU ARE PROGRESSING WITH THESE WORKOUTS. MY MUSCLE BUILDING HAS BEEN SLOW. DON’T KNOW IF IT’S MY AGE OR MAYBE I’M NOT WORKING HARD ENOUGH.

I am so down for the new 30 day non-stop kick my a** challenge! I have been following you since late October 09′. I proudly say I have done all but 2 of your “home workouts”. I LOVE them! Thank you SO SO SO much for EVERYTHING. I so love watching all your travel, fashion, and fitness videos! You are SO inspirational. All I have to do is start my warm-up while watching the video I’ll be doing that day, and I’m ready. You are just simply amazing!
I LOVE the new hair. I started laughing when I saw the change. I recently went from light blond to a dark mahogany. I said to my husband, Zuz and I are long lost hair sisters! lol. I really am obsessed. I owe you so much! THANK YOU :)
I recently (after almost a year of nagging) got a couple of my friends to ditch the gym and give your workouts a try….I can happily say they have seen the Zuzana magic and have made the change over to Body Rock.tv for good!

Great workout :) I’ve never done exercises on arms before I looked on Your side. Today I did it and I feel my arms are tired. :)
I used 8kg (17,64 lbs) dumb-bell. :)

We did it! A friend and I made it through, not with as good of form as you, Zuzana, but it felt great! I used 15lb dumbell for weight, though I could see how the sandbag would be easier to flip around.

ps. I agree with others- You look gorgeous with your new hair color, I think it’s better than in blond. :)

Hey! This looks like a great workout! Can’t wait to try it later! :)
You look great with your dark hair, btw! It looks nice with your complexion, and it makes your hair look so long and shiny! :)

Hi Jeff,

I just wonder what u think about P90X , if it was effective enough or…?

I m doing Zuzana’s workout every second day but in september I want a new challenge for my body and loose some extra weight+gain some muscles so

Hey guys – it’s good to have you back in action.
Actually the hotel room isn’t too small looking :).

Great workout Zuzana. And your hair looks very nice – it suits you and it’s a little bit of variety I guess.

Also – thank you for writting out the exercises and breaks in between. I know it’s not difficult to figure out usually – but it’s even clearer like this.

I JUST WANTED TO SAY THAT I STARTED FOLLOWING YOU EXERCISES SINCE LAST WEEK… IT’S LIKE AN EVERYDAY DATE TAHT I CAN NOT MISS.. ITB FEELS GOOD!
PS LOOK SEXY WITH UR NEW LOOK!

no i think Zuzana looks amazing with brunette hair! WOW! you look fantastic!
In your older vids there was a distinct blonde hair color that you had (particularly in the 300 rep workout– the one w/ no video just pictures) that i REALLY liked, but the other colors didn’t really catch my eye.
This hair color is fantastic :D beautiful as you always are :)

now i need to watch the vid hahaha.

so I want to give it a try and combine P90x togerher with bbodyrock.tv workouts every other day.

So do u maybe recommend it??
And is there anyone out there who did P90X before can make some comments please.

hEy gUYS…CAN SOMEBODY TELL ME HOW TO WARM UP BEFORE ZUZ’S EXERCISES??? ZU??????

wow … that is so so hard!!!! I can`t do that . I did one of your old workouts today. Because my arms are not strong at all :( But they will be ! I love your new hairstyle! You look better like that!

Hello Zuzana,

I love ur new hair colour, it is the colour of this winter ( U little secret fashion follower !! :)))

Just kidding,it looks so fresh and natural please dont change it untill next summer, you look amazing.

PS: I m also in for the new September challange, lets do it !!

best,

muguet*

Hi! I’m in for September challenge too! Your workouts are a killa, yet I feel like doing a workout everyday will be an easier promise to keep than giving up on sweets for a month…. Bad bad bad!

Here are my results for today’s workout. I used two 10-pound dumbells for the squats, so 10 pounds on each shoulder:
1. Squats: 11/14
2. Dive Bombers: 5/5
3. Squats: 11/13
4. Diagonal Knee Tuck Push Up: 8/7
5. Squats: 10/12
6. Tricep Leg Lifts: 12/16
7. Squats: 11/13
8. Santana Push Up: 5/6
9. Squats: 12/12
10. Monkey Push Up: 8/7
11. Squats: 13/12
12. Sumo Push Up: 8/8

My boyfriend also did this workout but instead of the squats he did sit-ups. Still looked pretty intense!

Looking forward to your next workouts. Wish you the best :)

HI Zuzana:)
i was curious as to what warm up you do before your workouts and also do you stretch afterwards? what stretching routines do you do?
can you make a few videos of warmups and stretching routines? I love what you do and i would love to better myself and i do these exercises everyday and if not, i definitely try to do them everyday.

First, hair looks fantastic!

Second, where do you (Zuzana) get the purple-ish v-neck bra in this video? I have been trying to look for them.

Thanks!

Also…

September goal sounds great.

I watched the posted video about the vegan and vegetarian diet a while back, it seemed to make a lot of sense. I was vegan for two weeks and felt amazing – but the diet was interrupted by a trip to Europe and trying not to offend my mother-in-laws dairy and meat friendly cooking :)
I am trying to start up again, and my husband has decided to join me this time. Wish us (him) luck!

…by the way, I’m up to the challenge!!!! Thanks for posting your reps,etc….

Hey guys!
Again it’s been a pleasure to do one of Z’s workouts. I decided for myself to start the 1-month-challenge “Working out on a daily basis” right now (which means this morning ;-)). During my vacation here in L.A. I’ve come along so much fast food, so that I want to start right know because the daily workouts help me to eat healthier, fruits and vegetables, chicken – by the way, I love the pineapples here =).

So, here’s my score for today’s workout:

1. Squats: 13 – 13,5
2. Dive Bombers: 4 – 4
3. Squats: 12 – 13
4. Diagonal Knee Tuck Push Ups: 9 – 8
5. Squats: 11 – 13,5
6. Tricep Leg Lift: 15 – 16
7. Squats: 13 – 13,5
8. Santana Push Ups: 6 – 6
9. Squats: 13 – 13
10. Monkey Push Ups: 6 – 6
11. Squats: 13 – 13
12. Sumo Push Ups: 9 – 9

That’s it. I really enjoyed it and I’m looking forward to your next workout. Hope, it will be tomorrow ;-)…

Best wishes!

Tahla barvicka vlasu ti naprosto sedne!…
A mam napad: mesic bez kafe ! :))Co jsem slysela tak odvodnuje:)…ale to asi neprezijem:)

I LOVE THE NEW HAIR! I am a brunette and brunettes have more fun hehe!…But it looks very good on you.

Thanks for the new workout! I am going to do this workout at home today! Looks like a good one.

-Kayla

Does drinking coffee before your workout help with motivation and energy levels?

you look great!!! I cant decide which hair I like better, I think maybe brown!! You can pull of any look though. Keep up the good work : )

If u are interested in the warm-up and stretching – here are the links —> warm-up http://www.bodyrock.tv/category/archives/warm-ups/ and stretching http://www.bodyrock.tv/category/archives/stretching-workout-routines/

Hope it will be useful,
Best,
Gwen

Count me in for the Sept challenge! I’ve been doing your workouts for about a month now about 3-4 times a week. I haven’t been able to do a workout daily because I’ve been too sore but that’s finally starting to ease up a bit. So this will be the perfect opportunity to push myself and do a workout EVERYDAY regardless. I’ve really missed your videos since you guys have been traveling. Once you move into your house I hope you do more food/cooking videos too. I really enjoyed those. And I always enjoy the dogs! :-)

Zuzana, you’re new hair color is stunning! I like it much better than the blonde. Makes your eyes pop. I think someone said it already but you were pretty before with the blonde but now you’re gorgeous!

I was JUST saying to my boyfriend yesterday that we should do a 30 day workout challenge and BAM! there it is. Can’t ignore coincidence like that! So WE’RE IN! In fact, I just bought a new daytimer I’m planning on dedicating to my workouts.

Body Rocker TIP:
With an upcoming school term starting, there are tonnes of cool daytimers on store shelves. Get one you love, it’s a good incentive to track your progress.

As for the diet part, here’s what I’m doing:
– no sugar
– no white flour (which we usually avoid anyhow)
– nothing processed
– no alcohol (So long wine; I’ll miss you most)
– tonnes of vegetables every day
– at least 5 small meals per day
– 2 to 3 litres of water per day

Good luck to everyone for the AWESOME challenge. And THANKS SO MUCH to both of you for providing such amazing inspiration in so many ways!

I’m up for the challenge!! I’ve been pretty slack with workouts lately, due to vacation and all.. but I can’t wait to start kicking ass in Sept!
Just finished this workout! I’m a little rusty on the push ups.. but I can’t wait to get my strength back :)

Take Care!!

Zuzana!

i found you by searching BURPEE in youtube, and can i say, i’m sooo glad i did!!! I’ve beenglued to the computer memorized everything from your archives. I’m not too new to working out.. But I havent been able to get into a good routine in over a year. I was in excellent shape and this year brought me to gaining a few pounds, and I’m in body attack mode. I want this fatness off and i want lean muscles! I changed my diet completely, that step was very easy for me. I love what you do, and I love this website. You are a HUGE inspiration to me. <3

P.S. are your sneakers the sketchers retoning ones? or something like that…? do they work well, i’ve been debating to purchase or not.

Here is my score:

1. Squats- 15; 16
2. Dive bomber- 4; 5
3. Squats- 16; 16
4. Diagonal knee tuck push up- 10; 7
5. squats- 17; 16
6. tricep leg lifts- 20; 16
7. squats- 16; 15
8. Santana push up- 7; 7
9. Squats- 15; 13
10. Monkey push up- 8; 9
11. Squats- 13; 13
12. Sumo push up- 9; 8

I did squats with 20kg weight bar, don’t have the sandbag.

It was a Killer workout :)) I never sweat so much, Thank you !

Hi Guys! I did this workout today and loved it! Thank you SO much for giving beginner variations! I also do not have the cardiovascular endurance like you have and was finding that when I did your workouts as you were, I was getting sick to my stomach half way through and would end up with the second half of the workout being ‘half-ass’. So for this workout I changed up the interval times and did 30 seconds of work, 30 seconds of rest. This also helped me not to rush and I was able to ensure proper form on all exercises for the duration of the workout. Just wanted to share in case others might benefit from the same type of adjustments.

Also, I know you guys don’t use protein powders, but I do and wanted to share this recipe with the rest of the gang for a protein shake I just made. It is something different and so good! (and because I used brown rice/pea protein it is still vegetarian!)

Apple Cider Protein Shake

applesauce (the organic, no sugar-added kind or you can use an actual apple)
cinnamon
natural brown rice/pea protein powder
ice and a little bit of water

Blend away! It tastes just like apple cider! Yum! A nice change from banana and peanut butter, strawberry/banana, etc.!

Can’t wait for the next workout and looking forward to September!

I just finished showing my husband your website (which is great) at our hotel in the Canadian Rockies on vacation. We walked out of our hotel to see a couple doing burpies in a playground (ok the guy did a burpy and the girl had a camera). I thought it was you but the woman had dark hair and my hubby and I said, “what are the chances?”.

Maybe it was you!

Either way, thanks for the workouts and website. We are enjoying Canada, beautiful mountains, great people.

-Josette and Seth

Hi bodyrockers I woke up this morning with the same attitude as you Zuzana and Freddie.
I was really inspired by the photos of all the bodyrockers on this site, and woke up early this morning and did a 12 minute workout before going to work.
I am also looking for a challenge, I can smell autumn coming and the cool months give me a charge.

I am trying to reach the next level which for me is to gain muscle after trimming down.

I am so happy to have this site as my guide and mentor.
everyone here is so positive.

peace and love to all

Hello Zuzana!
My name is Svetlana, I visit your website every day in the last month, I enjoy your workouts very much and I thank you for that a lot! My husband and I think that it’s a wonderful project to do together as a couple and contribute in this way to others!
I started the two month challenge with you (a month ago),and I have some questions.

1) When, in your educated opinion, is the best time to do the workouts? I work from the morning until 6 pm and usually doing the workout at 9 pm. That connects me to the second question…
2) What should I eat after the workout at this hour?
3) The third question is about planning pregnancy, as far as you know, are your workouts suitable for pregnant weman ?

I will be delightful for any help.
Best regards, Svet.

I noticed at first that the workout were harder while I was on my periods but I didnt let it stop me and now that i have been doing these workouts for months and months I no longer find any diffrence. Also I no longer suffer from cramps, bloating or PMS being in shape has changed my month cycle into nothing more then a few more trips to the bathroom ;D

I like your haircolor, Zuzana. The lowlights give it more dimension. And I’m going to attempt the challenge! Thanks for the push.

YEAY!! I have MISSED you guys! This week has been so hard, but I did older workouts. Dragging without you through my withdraws.

LOVE your hair! LOVE this workout-and ready for this challenge-gona tell all my friends :)

Speaking of which-any clothing lines coming out soon???

Hi,
Simply welcome back!
Kevin

The first time I saw you with darker hair I loved it. It suits your very well although blond does as well. Looks really healthy long and shiny right now, must be all those veggies :D Today I woke up to find that my computer had a nasty virus and I lost everything on it, all my hard work from the last two years of my life was gone. I cried a bit and then told myself, no worries, move on its time for change anywais. I decided I would take it as a sign to let go of the old and bring in the new as I have just confirmed that I am about to embark on a whole new change in my career. Got the computer rebooted up and came right to this site to find your video! SYNCHRONICITY!! Im seeing it from soo many other body rockers as well! We love you Zuzana!!

Hi Zuzana – liking your new hair colour, but then it suits you both colours you lucky thing! I would love to take up your September challenge but I’m going to have to cheat a little – resting up this week, aside from stretching, as my knee is hurting, then away on hols for two weeks: aargh! I plan to do tonnes of walking on my trip to make up for it though, and then I will follow your resolution to do exercise every day for four weeks when I’m back. Honest!

Although I really enjoy your workouts, but the parts of the video where you drink coffee I find THE MOST attractive! So I can’t resist to watch your videos without having a coffee myself

I felt strong this morning, so took the dogs for a hill jog for 45 minutes as warm up. I used two 15 pound dumbbells for a total of 30 lbs in the squats. This workout was not near as gnarly as those one legged lunges the other day, thank goodness :) So excited about the September challenge-bring it on!- and really happy to see your postings again. Glad you arrived safely!
Oh, and I have to add that seeing you nuzzle into that hotel carpet was giving me the creeps…hahaha

1. squats 10-10
2. dive bomb 5-5
3. squat 10-11
4. diagonal push up 8-9
5. squat 10-11
6. tricep leg lift 19-18
7. squat 10-11
8. santana 8-8
9. squat 10-11
10. monkey 7-7
11. squat 10-11
12. sumo 9-9

LOVE the new haircolour! Sooooooo beautiful!
Oh and i love the workouts as well, doing a “zuzana workout” at least 4 times every week.

Keep up the greatness..

Love the workout and your new hair color. I am in for the challenge. Any tips on increasing the amount of pull ups one can do. I can only do two, but I have no problem with completing all the push ups in you workout. Why?

Can we add no sugar to this month’s challenge? I know I can probably do it myself, but it’s always more motivating to have you holding our hands….lol

I love your hair.

xoxox,
Stephenie

Love this workout! Love your new hair! Love bodyrock:)

Heck Yeah! What a great workout. Looking forward to it. Even though I am ” lil miss trainer”, we all can appreciate this one:)Lucky you!… as far as your hair color, you look great with both colors, most people can’t pull of both, but you can. I went dark 2 yrs ago and it was very clear, that was not a good decision:)

Thank you so much for the detailed explanations with variations for beginners ! Really, really great job ! Please do that more often with your workouts !

What a great thing I absolutely take the challenge!!!
I´ve been sick the past week and feeling kind bad because I could not excercise, but it matches whit you back on workouts, and I´m so excited to start this ¡WORKOUTSEPTEMBER! :)

Thanks Zuzana & Freddy!

Also maybe all your readers can commit to a “Meat-less Monday!” Great for the body and environment!

This was an amazing work out! It fit perfectly in my schedule…but I can see what you mean when you say you have to go all out the whole time. Without full effort you might miss out. Great!

I love your hair colour because it suits you so well !!!!!!!
I prefere aubrun colours than blonds in general, so i really like it on you.
It is my first comment but i’ve been following you for a very loooong time :)
I’ve been doing your workouts as well.

Keep up with your workouts as they inspire me enourmosly !
Until next time
bye

Very beautiful with the darker hair! I think your eyes look brighter or something :) I am up for your new challenge, needed to get my butt in gear anyway…heading to Cancun soon! About 2 months… You guys hopefully will find your apt. soon, and the dogs will love it!!! I am glad you are back with your workouts, I look forward to them every single day! Gonna do this one right away…I Love Bodyrocktv!!! Lish

You guys ( girls of course ) are lucky to even being able to workout on THE time of the month.
Cause as for me ! i dont even get out of my bed, it is a nightmare and just cant do anything at all.
Yes it is at this point :(

i agree natalie..her features look softer with the blonde hair…plus she looked sexier…but ya still gorgeous

Zuzana

LOVE your new hair!! You always look gorgeous! I’m am going to do the challenge with you.!!! Keep the good stuff coming!!
:) Carol

i luv you in the blonde more…but thank you so much for doing a detailed tutorial…i’m a beginner and when you stopped explaining how to do the exercises i got scared but now i’m back into it…yayyy luv u guys

Hi,

dark hair looks so good on you.

And your workouts and challanges getting harder and harder.

So, yeah! I will see how long it is fun to workout every day..

AHOJ ZUZKA, MAM 15 ROKOV 178 CM A 58 KG MOJIM PROBLEMOM JE VSAK TO ZE AK PRIBERIAM TAK LEN NA BOKOCH NEMAM TO RADA KED SI DAM LEGINY A NA TO NEJAKE TRICKO A UZ TO PROSTE VIDIM AKO MI TO JE VIDNO ZE MAM BOKY NIE JE TO AZ TAKE ZLE ALE CHCELA BY SOM ICH NEJAKO ZLIKVIDOVAT :-D SNAZIM SA ZDRAVO STRAVOVAT 6 KRAT ZA DEN V 2 HOD. ODSTUPOCH.. 2 KRAT TYZDENNE CVICIM ZUMBU PRED NOU BYCIKLUJEM A SOM NA BEZIACOM PASE A DOMA ROBIM KAZDY DEN 100 BRUSAKOV A INDIVIDUALNE SA SNAZIM NEJAKE CVIKY NA BOKY APSON 3 KRAT DO TYZDNA A SAMOZREJME KED JE CAS TEDA TERAZ CEZ LETO JE SNZAIM SA CVICIT TVOJE “WORKOUTS” MOHLA BY SI MI NAPISAT CI CVICIM DOST ALEBO AMM ESTE NIECO ZMENIT A AKO MOZEM ZLIKVIDOVAT BOKY A SPEVNIT BRUCHO NECH SU AN NOM TEHLICKY???…. SIMONA

Hey guys! I just wanted to share a tip about the sandbag squats that I used for this workout: I don’t have a sandbag, but regular squats are not challenging for me, but if you still want the squats without holding extra weight ( I live in a dorm, so its not really a weight-lifting environment), just do jump squats! They’re actually killer! I get more tired doing them than weighted squats! Thanks for the great workout Zuzana and Freddy!

I did it today. It took me about 16 minutes.

1 Squats 13 15
2 Dive omber 8 8
3 Squats 13 14
4 Diagonal pushup 11 14
5 Squat 12 15
6 Tricep leg 11 10
7 Squat 13 15
8 Push up 8 9
9 Squat 14 15
10 Monkey Push up 7 8
11 Squat 14 15
12 Push up 7 8

Zuzanna,

Brunette is a good color for you girl. Love your hair!

Hi, Z&F!! I have become a Bodyrock addict, me, who used to be such a couch potato. :)) I missed you guys and I can’t wait to do this workout. Zuzi, your hair color looks great on you, it enhances the beauty of your eyes and your complexion. Even if I love blond…sometimes it’s time for a change!!! :) Hugs, Anca

OMG you’re hair! I LOVE IT! So sexy! damn, I just looked again lol Welcome to the dark side. Its very you. I cant wait to do the workout too. I havent watched the whole video. Had to comment first. Hope it kicks my butt. It always does. We know you’re busy but dont forget about us :P We love you guys!

your hair* Sorry that was gonna bother me haha

[...] as strong when we take days off, which I felt weaker today during our workout. Today we did the Hotel Room Workout from Bodyrock.  I am looking forward to working out hard again, I missed it. Post workout green [...]

Just did this 3 rounds 24min.
Today is the one of those days, I just didn’t want to do any work outs but I did it!!! Started a bit slow.. but glad I made it.
I will be away in September but I will follow new challenge as possible as I can and I am taking my workout notebook with me. I will do my best I don’t want to be left behind. Cheers

That workout was a blast, I did it with 22lb (total weight) dumbbells.

I’m up for the challenge even though I’ll cheat and take few days off around my birthday at the end of the month.

Zuzi, your hair looks well shiny!

Hey, my name is Casandra im 17 from Vancouver. I recently found you and your videos on YOUTUBE and figured i would look at your site i JUST finished doing this work out and holly do my legs burn! I was using a 15 pound sand bag and i can feel my muscles aching =] The only comment i have is if you could put on your videos exactly what muscles your working. This would really help me as i am not over weight but i am not very toned and there are some key parts of my body i would really like to focus on. If you could do this it would be great. Thanks.

Love the hair and love the second video with modifications! Looking forward to following you guys through September. Thanks for everything!

im a beginner and loved this workout… thanks.. look forward to do more workouts with you..xoxo

Hola Zusana! Ayer descubrí tu página y me encantó, estuve haciendo tus ejercicios durante el día. Voy al gym 3 o 4 veces en la semana, pero estos ejercicios los adoptaré como complemento o para cuando no pueda ir al gym. Muy buena la idea de publicar tus anotaciones!! Disculpa que te escriba en español. me llevaría mucho tiempo hacerlo en ingles ya que hace mucho no practico. Te deseo lo mejor y salud sobre todo!

Your hair looks awesome! so natural – nice!

Thanks for posting the tutorial with tips for beginners. I am doing the Insanity workouts by Shaun T but I hope that when I finish the second month I will be able to your workouts. You are very inspiring.

zuzana&freddy!
I’ve missed you both! Its so awesome that your living in the same country as me. although your a couple provinces away …i’m stoked!
Your hair looks astonishing as a brunette!
I’m happy to be back on track with you guys again.
I just barely completed this workout and it was kick-ass!!
-
Zuzana, your such an inspiration and i’m so happy that i found your site from day 1! It’d be sweet to do a workout with you one day!
anyways here is my scores for this workout!!
—-
1.)10,10
2.)5,3
3.)11,11
4.)7,7
5.)11,9
6.)18,17
7.)11,9
8.)7,5
9.)10,8
10.)6,6
11.)11,10
12.)8,7

Can’t wait for the SEPTEMBER CHANGES CHALLENGE!
:)

ciao for now!
-manitoba girl.x

Yes! YOu got me sooooo pumped! I’m super motivated!

It was MY IDEA to have an explanation videos TOGETHER with pictures!! yay! – :)
love to see u so exited! love to see changes! ur hair is fab! I think the longer your hair the better it looks dark! I agree it makes your eyes color pop!
i’ve been exploring the map of Canada, trying to trace your root! :) (get a life, right!! )
soo, why dont you guys put up a map of your travels so that everyone can see your progress! would be fun!

also I had an impuls to go back to the beginning, so I found oldest videos in the archives,I must say u looked really amaising but the difference is striking! especially the way videos were going! :) if I may say u were sleep walking compare to what u do now!! I liked how it took u awhile just to get in the position, its Sooo Cute! even clumsy a little!
the most important thing – I actually found something new for myself! though I know this web site better then my facebook page! i’m with u for year and a quarter at least, so I was pleasantly surprised, as always to find some new exercises from way back then ! and I thought I knew everything about this web site!
p.s. I secretly envy you both guys share the same approach to your health and life style! its so awesome to be doing it together!! xo xo,best to u both!

awesome workout! I held two ten-pound dumbbells for the squats instead of the sandbag.
1. squats-13/11
2.Dive Bombers-7/6
3. Squats-10/12
4. Diagonal knee tuck/pushup-7/5
5. squats-10/13
6. tricep leg raises-10/8 (These are always hardest for me!)
7. squats-12/9
8. Sumo Pushup-9/6

About the challenge, does it mean no rest days?

hi everyone! I am Anna, originally russian, and I live in Italy, I am a new on this web site and I am challlenging myself with every new exercise what I take from Zuzana’s workouts!
Agree for 100 % for september challenge!!!

a question to Zuzana: do you have this PMS period when you feel weak and have a strong wish to eat sweets? what do you do usually on these days?

is there any other girl who is facing this problem before MS? what do you usualy do to manage it?

thanks in advance for any reply!

hi Miranda! I felt the same today…I went to do best cardio workout and I wasnt able to finish all 5 rounds for each exercise, I felt tired and like I needed more rest than 10 secs of rest after the 3d round…it was stange because usually it doesnt happen. After I realized that I am close to my cycle… it is ok!

I am with you on this challenge! I promise!
darker hair suits you great!
all the best!
m.

This was great! Just what I needed! And I’m totally in for this months challenge (I was trying to do it on my own anyway, but it’s even better with a community of people). I have an event this Friday and have been focusing a lot on my arms this week for my outfit…this was the perfect video for me today :) Thank you!

great workout!!! I’m trying it tomorrow morning before work. It is great that you give alterations for beginners, very helpful indeed! Keep up the good work!
It’s high time for a change!!!

hey guys !
i know this is kind of random but zuzana, your hair looks great in that colour…i just recently went darker myself.
can’t wait to try this workout :D

greetings from toronto. xoxo

Guys, I need a bit of help here, is anyone from Germany about? Can’t find a place to buy a sand bag, all search by amazon and google.de gives me a bunch of female handbags of a sand colour…(((((

Any kind soul, please drop me a line at yelena.zhila@gmx.de, many thanks in advance!

I’m so excited to join everyone in this challenge!

Earlier this summer I completed “28 Days of Fitness”. My personal challenge required me to complete a BODYROCK.TV workout each day in addition to my cardio training. I would like to remind everyone: LISTEN to YOUR BODY! I completed my challenge but felt bad about 2 weeks in and took much longer than normal to recover afterward. I think the 12 minute routines will work well for this challenge! GOOD LUCK ZUZANA and ALL!

i was in the same boat as you. i watched zuzana’s videos for 4 months before i tried them because I felt i could not do them. i finally decided to try one but i adjusted the exercise to fit my fitness level which was very low. That was in May, now in August I have better strength and can see my body changing. Also I did watch her beginners videos and that helped a great deal. JUST DO IT. Yes it is going to be hard but nothing worth working for isn’t, right? Good Luck on your fitness journey.

Fe

Hi Zuzana,
Found your site recently, love it! I’m recovering from a back injury that sidelined me for 2months. My docs say I can’t do heavy wts anymore so I have been searching for intense bodyweight workouts. Did the hotel room workout today with all the pushup modifiers and it was great to feel the challenge and know that I can progress this workout without adding heavy wt when I am ready. Thanks for all you do!

Hi Zuzana & Freddie!

Thank you for your amazing workouts and advice! As far as the September challenge is concerned, is it really wise to workout everyday without a recovery day? Everything I’ve ever read has emphasized how important taking a day off is (especially with HIT training like you do)in order to regenerate your muscles,etc. I’ve read that this kind of training places your body under Lots of stress (which is great since it increases your metabolic rate) but that it takes at least 24to 48 hours for your body to recover. Otherwise, you can really set yourself up for injury and over training. Wondering what your opinion is on this.
Looking forward to more wonderful workouts!!

Thanks so much!!
Karen :)

I like Zuzana’z new hair colour/style. I’m gonna join the september marathon. I think if you do the 600 rep workout or something like that, I’m gonna have to opt for another workout lol. I have a suggestion for a challenge! How about no coffee for 1 month!

I think you look beautiful with your new hair color and Iam up for the challenge, Iam very excited. Thank you for everything keep up the good work.

Did this one this morning at the park with my man. Tough! Loved/hated all the push-ups. Great workout.
We are both on board for the September challenge. Will you be updating your website every day with the daily workouts (whether they be old or new)? Keep up the good work legends.

I was wondering I have been doing these workouts for 3 weeks now and I wondered is it natural to get like fat on your sides?? when I do you prisnor squats my skin wrinkles. I mean I am eating well and everything I am just wondering if I am doing something wrong?

email me if you can =)

love all your workouts!!

Hey Miranda, I’m the same way. The week of my period I am so tired and feel so blah that half the time I have to push myself to workout and so it becomes a chore really. Plus I find that I want to eat EVERYTHING which just makes me feel worse. Your definitely not alone.

Very excited for this challenge!
Love the care and effort you put into this workout video
Can not wait to start the beginner variations!!

I’m so happy that you are doing another challenge…and great timing b/c I just started my own six week challenge. It’s been one week for me and down 3 pounds and 2 inches….Keep up the good work-outs. I’m so pumped

I HAVE A CHALLENGE FOR YOU ZUZANA. You always wear these great looking bras but girls your size (like me) can never fit in them and get great support without bouncing and poking out someone’s eye.
My challenge for you is to workout wearing one of those absolutely hideous, plain, ugly, super-supportive, DD sized bras, that in no way are sexy. Just to show us that sexy is a feeling that everyone should aim for, even if the clothes don’t work. Just a thought.
You rock! Your workouts are awesome.

I love your new look :)

I did this workout today. I don’t have a sandbag so I used my backpack and put my 2 8 lbs dumb bells, totalling to 16 lbs. :P Can’t carry over that because I need to walk back and forth on uphill bridge to get back to my office.
As always, love it!!!
Thanks!
Love you, Zuzie and Freddy. :)
You take care both.
Again – count me in on September 2010 challenge. :)

I am totally in for this September challenge, great for me because I have a wedding banquet in mid October, Yeah!!! I should be catching up with you before & after work, twice a day with my version of sandbag. (couple of 5 lbs rice pack in a duffle bag)

Check out this link of an amazing CrossFit female athlete. Zuzana, you probably aren’t far behind her with your own fitness. You really should consider competing in 2011. Here’s the link – http://journal.crossfit.com/2010/08/camille-l1.tpl

LOve the hair zuzanna!..
i think you’re in great shape to be a fitness model..
I also have a question.
i’ve been lifting weights #10 and ive seen great results so far, but i have not got that really define shape of a triangle in my shoulder, what do i need to do, lift heavier weights? more reps? idk what to do to get really toned arms.. and of course your workouts have helped me alot, to the point i can do push ups now n every workout..Please Get back at me and let me know what to do to get really toned arms, like yours.

I’m willing to accept this challenge :)
However I’m going through a major crisis…
MY MOTIVATION… it’s slowly dwindling…
it’s like.. I lost 10 pounds like POOF! with your workouts… IN TWO WEEKS. and I’m thinking.. this is almost impossible.
So I tend to over-rationalize these kind of things..
your workouts burn 200 calories in one session
how can only 200 calories cause someone to lose 10 pounds in two weeks? you don’t even BURN a pound with 200 calories in 14 days.
It’s so confusing, and it makes me feel like I won’t see any more results because it’s just so UNREAL.
Zuzana can you please help explain this?

i’d like to add that those 10 pounds wasn’t water weight either. I lost a good 3 inches from my hips, thighs, waist, knees.. etc..
my diet stayed the same as usual

Great workout, just found your site yesterday, still have to perfect my technique but I’m really looking forward to using your website for tips and inspiration. It’s a great break from the gym, Thank you!

Teegs

Hi,i am 21 years old,i am from Mexico,i found your site a few weeks ago,i think it’s great.I just stared doing your videos,and i was wondering if you could help me.I have a big big problem with my arms,no matter what i do they still the same,i always wear like black t-shirts to hide my arms,so i hope you can help me.Thank you

PS.- love your hair color!!!

Chose to bodyweight this one, as I don’t have the bag, and didn’t like my dumbbell backpack version. Plus, I’ve been slinging alot of weights in my other WO’s, so I opted for the metabolic conditioner version. This fit the bill…

1. Squats with front kick – 18/17
2. Dive bombers – 5/7
3. Squats – 17/17
4. Diagonal knee tuck push up – 4(form troubles)/7
5. Squats – 18/18
6. Tricep leg lifts – 30/32
7. Squats – 18/17
8. Santana push ups – 8/7
9. Squats – 18/18
10. Monkey push ups – 8/8
11. Squats – 17/18
12. Sumo push up – 9/9

Hi Zuzana¡¡¡ Im in for your challenge… so far I havent skipped my workouts this week…. By the way, have you checked out the spartacus workout thats on you tube??? Its a routine with excercises very similars to the ones you do…… I tried it this week and it really kicked my but, im curious to see how you do….heheheheh

menopause will take care of all those details…

Dark hair really suits you. I so up for a challenge, I need to learn to stick to working out every day. My scores, I did my squats with only 10 kg extra, but it was hard anyway! And I discovered something, I’m not a fan of monkey push ups!

1. Squats 9/8

2. Dive Bombers 5/5

3. Squats 9/8

4. Diagonal Knee Tuck Push Up 7/5

5. Squats 9/8

6. Tricep Leg Lifts 5/5

7. Squats 8/8

8. Santana Push Up 4/4

9. Squats 8/8

10. Monkey Push Up 5/5

11. Squats 8/8

12. Sumo Push Up 6/5

Ahoj Nikol,

dekuji za kompliment ale mesic bez kafe fakt nedam :) ani den. ani ranu.

Wow, you look gorgeous and sexy with blonde hair, but extremely beautiful and sexy as a brunette! 8-)

Thank you for such a comprehensive breakdown of the workout, I can’t tell you how helpful it is to see the pictures and to have you explain the exercises too … and as someone else said, it’s great to see how you keep your results: not sure why, but it feels extra motivating that way ;)

I’m really looking forward to this workout and to completing this challenge with you – thank you Zuzana and Freddy for everything you do :)

Hope you get better soon Dee!

Don’t worry Zuzi, I’m not giving up, I can do bicep curls etc so have been thrashing my kettlebell (Brutus), it’s only when my wrist is bent that the pain is an issue. So, no pushups without my pushup handles…..

It’s been a tough few months for me with illness as well, but it feels great to be back into it again!

I hope you guys find a comfortable place soon.

Dee

Aussie Aussie Aussie, NEVER GIVE UP!

Hi Sue,

I’m 41 (42 next month). I made great progress with these workouts until I fell ill a few months ago, I’m just getting back into it again and have a bit of weight to lose too.

Honestly, if you go hard and watch your diet and portion sizes, you will see progress.

Don’t let your age be an excuse or reason not to work out hard!
Enjoy!

Dee
Aussie Aussie Aussie, Push it!

Hi Anna,

i´m from Austria (not so far away.. ;))

I have the same problem ans i solved it by sleeping a lot and eating lots of fruits and/or sweet dishes like rice with cooked apple-slices or mashed banana with nuts and honey. Even dried fruits will have the same effect.

Hey Zuzanna! I love your hair! Whats the name of the colour? And what hair dye barnd did you/your hairdresser use? Looks awesome!!!

I think the challenge should be no unnecessary snacking. I have a BAD habit to what to snack on extra nut butter or take a few extra spoons when tasting during cooking and I know I am getting extra calories I shouldn’t be. BTW I am so excited about trying his routine!!! Keeping my fingers crossed I can do all the moves :)

Zuzana, the tutorial video with modifications for begginers is the best idea EVER!… Seriously this web is getting better each day…

I love the darker hair!

Hi Zuzana and Freddy,

This is my first time posting, but I have been a follower for quite some time. After a lazy 4 weeks of enjoying the summer I felt the need to kickstart myself today with this workout. I actually didn’t think I would get through it, so is the reason I am posting….to tell others if you think you can’t….you can! I did bodyweight squats. Here are my results:

1. Squats 9/8

2. Dive Bombers 5/4

3. Squats 9/8

4. Diagonal Knee Tuck Push Up 6/5

5. Squats 9/9

6. Tricep Leg Lifts 9/9

7. Squats 8/8

8. Santana Push Up 5/5

9. Squats 9/9

10. Monkey Push Up 5/5

11. Squats 8/8

12. Sumo Push Up 7/7

I look forward to your September Challenge.

Z~
I just did this work out and I am drenched in sweat…. I wasn’t able to use a sand bag :( but I did use a back pack with about twenty pounds in it. Your work outs are perfect for my morning wake up before work. I then do a more extensive session in the evenings. Thank you for making my days better, and helping me in my challenge of getting extremely healthy. My times are below, but don’t reflect clearly as I didn’t use as much weight as you.

1. 11,11
2. 6,6
3. 10,11
4. 13,8
5. 11,11
6. 8,6
7. 10,9
8. 8,10
9. 12,11
10. 6,6

Can’t wait for this september… I will be working out every day with you and Tony Horton! BodyRock.tv and P90X…thanks for all the help Z….
Gypsy

Hi Zuzana! I’m new on this site (about 1 month) and i really like it! I do exercises every day and it’s worked :) I was sports performance(handball player) so i need this intense workout. Thank you! This is my score:
1). 13, 13
2). 6, 5
3) 10, 12
4) 7, 7
5) 10, 11
6) 10, 12
7) 9, 11
8) 6,6
9) 12, 10
10) 7, 7
11) 12, 12
12) 8, 8
Thank you again, you rock!
P.S – I’m from Romania and I do not write well english! I hope you understand me! xo xo :)

Thanks for this great workout. Being almost 6 months pregnant, my dr. has told me to just be careful about jumping (high impact), but with very little modification this one worked great for me. I was surprised that I could do as much as I could! You should have seen me trying to get my leg across my big belly with the knee tuck pushups! :) I guess that timer just kept me going! :) Thanks again!

Zuzana!
I AM A NEW FOLLOWER! I LOVE YOUR WORKOUTS! TODAY WAS A CHALLENGING ONE FOR ME… HOPEFULLY SOONER THAN LATER I WILL BE ABLE TO DO THEM ALL AT AN EXPERT LEVEL. YOU LOOK GREAT AND THANK YOU FOR YOUR MOTIVATION AND DETERMINATION! I AM A RUNNER AND I LIFT WEIGHTS BUT I HAVE HIT A ROAD BLOCK… I CANT GET MY BODY TO BE SCULPTED AND CUT LIKE I WANT IT TO. SO I HOPE THAT FOLLOWING YOUR WORKOUTS AND EATING HEALTHIER WILL HELP ME TO ACHIEVE THIS GOAL OF MINE!
THANKS AGAIN!
TRISTIN :)

I did the same thing, in the Google Earth :))
This workout seems to be a killer one, going to do it tomorrow!!

Zuzana, I know many people are saying the same, but one more compliment won’t hurt: You look so beautiful with your new hair color!! :)
This is a perfect time since the Fall is coming up. I use to have my hair blond in the spring and summers, then would go black in the fall. Changes are good. However, my hair started looking like and feeling like hay (no surprise, poor hair). So I am back to growing my natural which is right in the middle. Light brown, dirty blond, yet brownish… idk… lol

Anyway, I am with you, as well as joining the rest of the bodyrockers on this challenge!!! :)

I did this work out yesterday and I felt really weak, but I guess I did ok now that I compare scores. Here they are:
1. Squat Left shoulder: 11-12
2. Dive Bombers: 4-4
3. Squat ” Right: 9-12
4. Diagonal Knee Tuck Push up: 5-6
5. Squat ” Left: 10-12
6. Tricep Leg Lifts: 13-14
7. S. Right: 12-12
8. Santana Push ups: 6-5
9. S. Left: 11-12
10. Monkey Push ups: 6-5
11. S. Right: 10-11
12. Sumo push ups: 6-7

Excited for more new workouts!! and yes thank you Zuzana and Freddy again for all your input and difference you are making for all of us fans!!

I hope that if Fred married her blond,she will become blond again :)I had made the same change in my life last year…. one year later i am blond again..:D

hey zuz, i absolutely loved this workout!! i didnt have weights so i decided to use gravity to challenge myself. Everyother interval of squats, instead of Left or right shoulder, i did either jumps up onto a chair, or down off the chair. When i did them down, i stood up on a chair, jumped to the floor, squatted down, jumped straight up and did a knee tuck, then stepped back up onto the chair. Going up, i jumped up on the chair then back down backwards, and back on the chair. This workout is so much fun and very effective at increasing your vertical leap. I hope you include these in a future workout, cuz everyone has a chair they can jump off of lol

Great exercise, I’m somehow used to do push- ups, but I’m quit new on your site ;). Squats are officially new for me (just started doing them a couple of weeks ago), so I did those with 2 dumbbells of 10 pounds each (on each shoulder one). I guess this exercise makes you sweat a little less then the other 12 minute ones, this is my opinion and experience.

My scores for what it is worth.

Squats 9/9
Dive bomber 4/5
Squats 9/9
Diagonal knee tuck 11/9
Squats 8/7
Triceps leg lift 9/9
Squats 9/8
Santana 6/6 (it is indeed a nice one)
Squats 10/10
Monkey 7/6
Squats 9/10
Sumo 9/9
(officially I have to say all of these push up exercises are nice)

I just finished the new workout! It was really hard but I enjoyed it..!
You look great as a brunette!
It would be a great challenge to workout every day in September..!! LET’S DO IT..!!

Hey, this workout was really hard and I had to make women’s version of all push ups. :) I was just wondering how do you count e.g. tricep leg lifts or sumo push ups. Do you count rep with right hand/leg and rep with left hand/leg both together as one rep? I need to know, so I can compare my results with the other bodyrockers. :) Thanks!

I have a suggestion!! If you don’t have a sandbang you can also use those bags of rice! You can find them at those 99 cent stores as well :D That’s what I use!

Thank you for this workout. First time I used the Gymboss, and it was really great!
Love, Tanja

Love the new haircolour- looks great!:)

i am down for the september challenge!!
This workout was super intense!
I held a 10lbs free weight in each hand during the squats (20 lbs total)

1. 9-10
2. 4-3
3. 10-10
4. 5-6
5. 9-10
6.11-10
7. 8-11
8. 5-4.5 (just did the pushups on the last one)
9. 8-9
10. 7-5
11. 9-8
12. 6-5

This was super brutal. My legs and butt were shaking so much by the last 3 exercises that I could hardly finish! But i did!

Thank you so much for having these short workouts! If I hadn’t found your website I would still be spending useless hours at the gym, and I still wouldn’t be able to do a pushup!

You guys are so inspirational and motivating. You’re so positive! Sometimes I hate it! haha! I’ll visit your site with you all happy and cheery, and you pop me out of my boring, workout-less day and make me a happy fit workout machine! Because of that motivation i’ve been able to stay on track. I’ve gotten so many compliments in the last few weeks, I can only thank you for being there for all of us who want to get fit and happy! (and get super smokin on the way too!)
Sorry for the rambling, I just wanted to tell you how much of an awesome difference you’ve made in my life! You guys rock!

i workout 4 times a week so i added a part of other of your workouts (hottie body workout part 2).. and since i dont have a sandbag i did side jump squat and on the second round jump with 2 feet on chair (that was killer)
anyway my reps.

1. squat 16 – 9
2. dive bombers 5 – 6
3. squat 16 – 7
4. knee tuck push up 8 – 8
5. squat 15 – 4
6. tricep leg lift 17 – 17
7. squat 16 – 17(2nd round changed jump on feet for side leg lift :O)
8. santana 7 – 7
9. squat 16 – 17 (2nd round side leg lift again)
10. monkey push up 7 – 8 (felt more my legs in this one)
11. squat 15 – 8
12. sumo push up 9 – 9

did one round of this then part 2 of hottie body workout which took me 3:44 min and then the last round of this.

:D

Hello Z & F and everyone:-)

Im also in for Sep challenge, cant wait!

Have some ides about next challenges:

1, Water challenge:
(Let´s have a glass of water before every meal and if we fail, we have to do 77:-) push ups on top ouf our daily workouts!) Do you think it would be a good way to teach ourselves to stick to our water routines? Or do you think we dont have a such problem?

2, Proper Eating challenge:
(We all could share some recipes and set up an eating plan,that all of us follow, for every day of one of the next months or just one week of every upcoming month. That way, we all would have a better idea of how to eat, what, how often etc.)

3, Exercise competition:
(We could make a video of ourselves of one training routine, that Zuzana prepares for us and best performer(decided by Z&F according to their set standards)would receive a nice, small gift from Z&F (could be a signed Bodyrock T-shirt, gymboss timer or anything you suggest)……….not a good idea? doesnt matter, wanted to share anyhow:-)

Your well-wisher

EE

Wow that workout was brutal although i didn’t do as good as i wanted:
Squat-10,11
Dive-5,3
Squat-10,10
Diagonal knee tuck-7,8
Squats-8,9
Tricep leg lift-5,4
Squat-9,9
Santana Push up-6,5
Squat-10,9
Monkey push up-6,4
Squat-8,10
Somo Push up-4,5
I’m completely soaked in sweat LOL and it was only 12 minutes.But wat i have realised is that the ones that i didn’t do well in are the exercises that need mostly upper body strength so i guess i have to work on that but i feel great i thing i did well LOL.

Thnx Zuzanna for an amazing work out

i guess cause u’ve been working out ur metabolism went up so u burnt alot of body fat.
I guess :)

Hi Zuzana!

Firs of all, I have to say that the new hair color looks amazing on you! ;)
I am amazed by how persistent you are in what you’re doing. I found out about this page only yesterday but it take such an impression on me that I’ve watched your videos for almost whole day. Your are a great role model for exercising because all your work is seen on you.
I will be ”spending some time” with you every day and I’ll be working on my body even harder than before.
Maybe one day I’ll even send you my picture where all the results will be seen :)

P.S. I’m not sure if I’ve written everything correctly. English is not my mother tongue, I’m from Croatia.

I wish all the best to you and Frederick!

Eva

diky :)

Hi everyone,

I’m not sure if you guys already know this but there’s a free iPhone/iTouch app called WODTimer that works really well as an interval timer and stopwatch. It’s not as small or cute and it doesn’t clip on you, but if you already have an iPhone or whatever, it’s free. :)

Some people are strange.

This was a great workout… it kicked my butt!
I am so up for this challenge! I wanted to do a challenge like this for myself but somehow couldn’t get myself to workout everyday (I workout 5x a week). I am making a promise, I am going to complete this challenge and workout out every day for the whole month of September starting now. If you guys can do it… so can I. If all the other BodyRockers can do it… so can I!

You guys just gave me that extra push that I needed. ;) Thank you!

Your new hair color looks really good btw!

Hi Zuzana,

Just finished this workout and wanted to share my results:

Squats: 12-12
Divebomber: 6-3
Squats: 13-11
Diag.KneetuckPushup: 7-6
Squats: 13-11
TricepLegLift: 16-14
Squats: 13-11
SantanaPushup: 6-5
Squats: 12-11
MonkeyPushup: 6-6
Squats: 12-11
SumoPushup: 7-7

I used a 35LB barbell. I must say that you got me on the Monkey Pushups! I love how you post your results because thats what makes me push really hard and I love to compete with you:) Are you gonna bring back pullups into your routines? I like leg lifts and knee tucks with a pullup bar because those are the most effective ab exercises ever. When are you two gonna make it into the States? The weather in California & Arizona is beautiful in the winter time. Especially Phoenix, Arizona (hint, hint) ;P

Thank you so much for the beginner version, I was able to do all the exercises this morning, I hope you will continue to post variation video for beginner, it really motivate me and im also looking forward to do the standard version ! THANK YOU SO MUCH, I really like it!
Its time for the shower now and start this amazing day =)
Wish you an awesome time <3

ALSO, this morning I did the beginner version of this workout. It was awesome !! Please, continue to do variation, it is more motivating for beginners like me and I am looking forward to to the standard version little by little. Now it is the time for the post workout green smoothies and have an awesome day! Thank you a lot guys !

Haha that’s the only explanation I could come up with, too
I did cross country AND basketball which equals 6 months of nonstop action and I didn’t lose a single pound.
I guess it took some the muscle-building workouts by zuzana to cause some collateral damage ;)

My scores using a 10lb medicine ball for the squats

1. 10 9
2. 4 5
3. 10 9
4. 4 4
5. 10 10
6. 12 10
7. 10 8
8. 4 3
9. 10 9
10. 6 5
11. 10 8
12 4 3

I really hope i can commit to this challege. It’ll be difficuly with being back at college and having a job but thats what makes it a challenge, right?

I’m not 10 minutes finished that workout and i can already feel the burn in my shoulders. :)

Thank you for posting the Youtube videos within the website, because I can not view the other video format.

Sincerely:
Caleb

My workout partner revised this a little and we used 10 pound dumbbells on both shoulders (*20 pounds total) for the squats. We also decided to do 4 rounds.
1. Squats* 14,11,14,12
2. Dive Bombers 6,6,7,7
3. Squats* 10,12,12,12
4. Push up with 2 knee tucks 7,7,8,8
5. Squats* 11,12,13,13
6. Santana Push up 6,7,7,7
7. Squats* 11,12,13,14
8. Tricep leg lift 16,17,18,18
9. Squats* 11,11,12,13
10. Pike Press 10,13,12,12
11. Squats* 12,12,11,14
12. Sumo Push up 8,9,8,7

This was a great workout and one we both plan to revisit again.
We will both be doing our best to keep up with the September challenge and workout at least 6 days per week. I play soccer on my off day and my partner runs almost every day so we need a day off once a week.

Thanks to both for these great workouts.

Hello BodyRock,
I would like to say that your workouts are wonderful. You have motived me to want to work out. I have a question if you are able to give me a answer my stomach is big and flabby and I’m trying to get it firm like yours of course do you have any sugguestion to help with the deform belly lol.
La Dawna ,

ha! my body doesn’t follow The Rules either. i tried losing weight for over a year and my body just puts on muscle, which i suppose i can’t really complain about. (but in regards to what i eat and my workouts i should have lost about 40 lbs where i never lost even 1!) my advice is just focus on your fitness – whatever the scale says is truly unimportant! being strong and healthy is true beauty!

I love your new hair color, brunette really suits you

Hi, your new hair color is fantastic! well, i have been for a holidays this week, but i was in mountains(climbing), that counts as a workout, isnt it? and im trying to do as much as possible the workouts, but sometimes im so tired, that im not able to do, but im making myself to do, and i dont know if thats good or not.
anyway, i must start to eat properly, then i will have more progress in my fat loose:D and im in for september challenge!

Oh My!
Today is Saturday, I did this workout on Wednesday and my thighs are still screaming from all of the squats.

Hi! This was a great workout. My heart was pump’n! I used a 18kg kettlebell instead of the sandbag. Great burn on the legs.

1. Squats* 11,11
2. Dive Bombers 5,5
3. Squats* 10,10
4. Push up with 2 knee tucks 7,6
5. Squats* 10,10
6. Santana Push up 5,5
7. Squats* 9,10
8. Tricep leg lift 11,7
9. Squats* 10,10
10. Monkey push ups 6,3
11. Squats* 10,10
12. Sumo Push up 7,8

I look forward to this months challenge. I really want to build my upper body strength.

Thanks
Have a great weekend!

I am so excited about the challenge, Zuzana! I think I’ll have my daughter do it with me for fun. I just ordered the Gymboss Interval Timer and it’ll be here before September begins, just in time for your challenge.

I’ve been enjoying watching your stuff for a while now and have really been looking at starting something new and fresh. I think this is exactly “what the doctor ordered”.

I’m a Certified Health & Wellness Coach myself. I love the practical and sound advice you give. You have a balanced and healthy approach that I really respect.

I look forward to working out “with” you soon!!!

~LMLane

Love Love Love the hair Zuzanna, very nice. Very excited to do your challenge along with you! Way to go and keep the ideas coming!

Hello, Zuzana…

I’m from Brazil and I’ll start the September Challenge.

I tried other exercise thinking it was too easy, but I was wrong… As I am a little sedentary I gave up.

But now I’ll give my best and go with the September Challenge until the end.

Note: The hair color was perfect for you. ^^

I’m using GymBoss apps on my ITouch, it’s free and i love it!! I just buy the sandbag and love it too!!

Hey Zuzana! I LOVE your new hair color, it looks fantastic!! Goes so well with your skintone and brings a lot of depth to your cut. ;) Anyhoo, thanks again for another great workout – I will see how well I do with it!

I’m up for the Hotel Challenge starting September …considering I travel a lot this would be good =)

Hi Z & Freddie,

I’m up for the new challenge in September. Quick question: Can I do yoga for an hour vs a Bodyrock workout 2 days a week? I’ve been slacking with yoga & I just recently picked it back up again. How does that sound?

Hi all! Can Somebody please tell me what brand top/sports bra Zus is wearing? She has a few like this and I love them. Let me know! K thanks

Can someone tell me how many seconds or minutes she do during each rep?. thanks.

how are the new body shaper shoes working have you noticed a difference?

It’s from Lululemon, I think most of her workout clothes are.

on this video, you have the most amazing color of your hair ever!!! I like your black hair now, but this is just beautiful!!!

Hi Bodyrockers,
I re-did this one yesterday, and I LOVED it, because I pushed really hard, and I kick my butt! I thought I was gonna drop on my nose after it, but after I had had my cool down, I felt great! :)
I’ve changed it up a little bit. I wanted to make it more intense so instead of setting the second interval to 20s I set it up for 30s. So that gave me 16min interval training. And I did Dynamic Squats instead. Here are my scores:

1) D. Squats – 20, 18
2) D. Bombers – 5, 4
3) D. Squats – 19, 17
4) Diagonal Knee Tuck Push Up – 8, 8
5) D. Squats – 17, 17
6) Tricep Leg Lifts – 20, 17
7) D. Squats – 18, 17
8) Santana Push Up – 7, 7
9) D. Squats – 18, 15
10) Monkey Push Up – 8, 7
11) D. Squats – 17, 15
12) Sumo Push Up – 9, 8

I did not remember how hard this one was both for my legs and arms. I did the workout listening to the playlist of “my buns hurt workout”. This playlist is awesome!
I did 10-30 sec intervals instead of 10-20 sec which makes this workout 16 min long instead of 12 min
I beat my PB by 1 to 2 reps each time, so that’s great!
My score:
Sumo squats (33lb sandbag): 13/11 // 10 /11 // 11/11 // 10/11 // 11/11 // 11/11
Dive bombers: 7/7
Diagonal knee tuck PU: 10/12
Tricep leg lift: 28/28
Santana PU: 8/8
Monkey PU: 10/10
Sumo PU: 12/12

I love this one – great for every part of the body!!!

My Scores:
24 x 10/20
1. Squats With Sandbag on your Left Shoulder: 8, 8
2. Dive Bombers: 4, 3
3. Squats with Sandbag on your Right Shoulder: 7, 8
4. Diagonal Knee Tuck Push Up: 6, 7
5. Squats with Sandbag on your Left Shoulder: 8, 7
6. Tricep Leg Lifts: 12, 14
7. Squats with Sandbag on your Right Shoulder: 7, 8
8. Santana Push Up: 5, 6
9. Squats with Sandbag on your Left Shoulder: 7, 8
10. Monkey Push Up: 5, 6
11. Squats with Sandbag on your Right Shoulder: 7, 8
12. Sumo Push Up: 6, 7

Loved this one!! Here are my scores…
sb squat (l)- 10,10 (Squats done with 30lbs sandbag)
Dive Bombers-5.4
Squats-9.10
Dia. knee tuck Push up-6,6
Squats-11,10
Tri. leg lifts-12,13
Squats-9,10
santana Push up-5,6
Squats-10,10
Monkey Push up-6,7
Squats-10,11
Sumo Push up-7,8

Followed this up with skipping, and now off for a shower
Thanks again guys….you are the very best!!! Good luck packing and moving!!

I love this one! I’m making it my go-to workout on sundays as I sometimes need a push and I know that in 12 minutes I’m wiped with this one so I can commit to it! My first time doing this workout was on October 26/10 I did it without any sandbags, this is my 6th time through the workout and this time I used 2 sandbags (each weighing 7lbs) here’s my progress:
1. Left: was 10, 12 today 12, 12
2. Dive: was: 4, 4, today: 6, 6
3. Right: was: 10, 11 today: 12, 11
4. Knee tuck: was: 6, 6, today: 8, 7
5. Left: was: 10, 12 today: 11, 12
6. Tricep: was: 7, 11 today: 14, 14
7. Right: was: 14, 9 today: 11, 12
8. Santana: was: 4, 4, today: 5, 5
9. Left: was: 10, 10 today: 10, 12
10. Monkey: was: 7, 6 today: 8, 8
11. Right: was: 11, 12 today: 11, 12
12. Sumo: was: 8, 6 today: 7, 7

I just did this workout and it was fantastic!!!

squats 11,10
dive bomber 6,5,
squats 11,9
diagonal KT PU 7,7
aquats 10,9
tricep LL 19,17
squats 10,9
santana PU 7,7
aquats 10,9
monkey PU 7,7
squats 10,9
sumo PU 10,10

I can’t wait to come back to this one and kick my own butt! Thanks guys!!

I just did this routine on the heels of Amazing Abs workout and LOVED it! When I started with Bodyrock, I couldn’t break parallel with my squats, now it feels so good to feel by butt dropping right to my heels, just like Zuzana – YAY! Thanks guys! 

Here are my scores:
Sandbag Squat – left shoulder: Round 1 = 10, Round 2 = 8
Dive Bomber Push Ups: Round 1 = 4.5, Round 2 = 3.5
Sandbag Squat – right shoulder: Round 1 = 9, Round 2 = 8
Diagonal Knee Tuck Push Ups: Round 1 = 6, Round 2 = 5 — these are INCREDIBLY hard (but I love them!)
Sandbag Squat – left shoulder: Round 1 = 9, Round 2 = 8
Tricep Leg Lifts: Round 1 = 11, Round 2 = 10 — ever wonder what LAVA feels like in your triceps?
Sandbag Squat – right shoulder: Round 1 = 8, Round 2 = 8
Santana Push Ups: Round 1 = 5, Round 2 = 5
Sandbag Squat – left shoulder: Round 1 = 8, Round 2 = 6
Monkey Push Ups: Round 1 = 6, Round 2 = 6
Sandbag Squat – left shoulder: Round 1 = 7, Round 2 = 7
Sumo Push Ups: Round 1 = 5, Round 2 = 5

I decided to do this one, because I needed a simple, short and mostly bodyweight workout.  I typed september 2010, just to be sure that it would be a new workout for me, and bingo!  I chose this one.  Now, I’m just finished, and I followed Bodyrocker_Claire’s suggestion, and I listened to the playlist Zuzana made for the “My buns hurt” workout.  Great!  It’s almost 22h00 here in Québec, not too hot not too cold, just perfect for an outside workout before a short shower and the comfort of my bed…
Thanks!!

I did this one in second position (3 workouts today for me)
My score is

Squat : 14.14
Dive bombers: 6.6
squat: 13.14
Diagonal knee tuck : 6.9
squat: 14.15
Triceps lift : 20.20
squat: 14.14
Santana (but I made the ones with thelbow which go up and down) : 5.6
Squat: 15.15
Monkey PU (but I didn’t go on start position so more pike press PU) : 13.15
squat : 15.15
Sumo PU : 11.13

Very good one. But perhaps the next time I will do 12 rounds with 50s max & 10s rest.

This is GREAT :) I am drenched in sweat and the workout was harder than I remebered. I just found my scores from my 1st attempt on December 3rd 2010 ( ) to compare with today’s scores 8 months after. Back then I only used my bodyweight in the squats and today I used a 31 Lb Sandbag:

1. SB Squat, Left: 18-19 (13-14)
2. Dive Bombers: 7-7,5 (5-5 from knees)
3. SB Squat, Right: 18-19 (13-15)
4. Diagonal Knee Tuck Push-up: 11,5-12 (17-17? must have been a mistake!)
5. SB Squat, Left: 19-19 (15-13)
6. Tricep Leg Lift: 22-22 (6-7!!!)
7. SB Squat, Right: 18-17 (14-14)
8. Santana Push-up: 9-9 (6-6)
9. SB Squat, Left: 19-20 (13-13)
10. Monkey Push-up: 11-14 (6-7)
11. SB Squat, Right: 18,5-19 (14-16)
12. Sumo Push-up: 10-10 (7-7)

Quite a progress!
THANK YOU!!!
Love, Maria

This is GREAT :) I am drenched in sweat and the workout was harder than I remebered. I just found my scores from my 1st attempt on December 3rd 2010 ( ) to compare with today’s scores 8 months after. Back then I only used my bodyweight in the squats and today I used a 31 Lb Sandbag:

1. SB Squat, Left: 18-19 (13-14)
2. Dive Bombers: 7-7,5 (5-5 from knees)
3. SB Squat, Right: 18-19 (13-15)
4. Diagonal Knee Tuck Push-up: 11,5-12 (17-17? must have been a mistake!)
5. SB Squat, Left: 19-19 (15-13)
6. Tricep Leg Lift: 22-22 (6-7!!!)
7. SB Squat, Right: 18-17 (14-14)
8. Santana Push-up: 9-9 (6-6)
9. SB Squat, Left: 19-20 (13-13)
10. Monkey Push-up: 11-14 (6-7)
11. SB Squat, Right: 18,5-19 (14-16)
12. Sumo Push-up: 10-10 (7-7)

Quite a progress!
THANK YOU!!!
Love, Maria

So, No Comment….
hahaha !
Really it’s very impressive the shape you have ! Without a strict diet…perhpas the beer is a good fuel !
It’s a pity for me I hate that   lol !!

Enjoy your week end ;)

Thank you so much, my dear girlfriend ;) Your scores ROCK as well!!! No, I never forbid myself anything, but my “main” diet and main meals are always healthy. Protein and veggies. But I cheat a little bit every day, in between the meals ;) ha ha. But you enjoy champagne, right? Bring it on the table!!! lol. Enjoy your weekend too, honey!

Kisses, Maria

Beautiful scores :)

This was great!  I actually went and did this at my boyfriend’s gym.  I felt both stupid and really cool.  Everyone was milling around all gym-style and I was rocking my intervals. :)  I used a 30-lb weight, and I think I can go up to 35 next time.

sandbag squat L: 13-10
dive bomber: 5.5-4.5
sandbag squat R: 12-12
diagonal knee tuck push up: 7-7
sandbag squat L: 12-11
tricep leg lifts: 14-15
sandbag squat R: 13-10
santana push up: 6-7
sandbag squat L: 13-11
monkey push up: 7-7
sandbag squat R: 11-12
sumo push up: 8-8.5

i did this one today and i thought it was one of your best workouts, defo one of my favourites.

Squats with 30lbs sandbag- 15/16
dive bombers-10/10
squats- 16/16
diagonal knee tuck push up( OUCH!)- 9/6
squats-13/13
tricep leg lift( My favourite!)-21/23
squats- 16/18
satana push up-7/8
squats-15/17
monkey push up-7/9
squats-16/17
sumo push up-15/11

As i love PU i redid it today. But I did 12 round of 10x50s too push longer.
So my score is:
Squat : 31
dive bombers : 13
Squatt: 32
Diagonal knee tuck PU :14
Squat : 29
triceps leg lift : 41
squat : 30
Santan PU : 18
Squat : 30
Monkey PU : 19
Squat : 27
Sumo PU : 27

And after I did “Sexiest abs” with the same intervals

Wow I can’t believe I never did this workout before! (and I wonder why?)
I did it today, my arms are still sore from yesterday’s Smoking Hot Body, so at first I didn’t really feel like doing a workout today, but I am not a quitter! I did it and I am so glad I did. And it’s just 11am, so I have all day ahead of me :)
My score:
1) Squat (sandbag on left shoulder) 11-10
2) Dive Bombers 4-3
3) Squat (sandbag on right shoulder) 10-10
4) Diagonal Knee Tuck PU 7-6 (loved it for some reason)
5) Squat L 11-11
6) Tricep Leg Lift 10-11 (love these for quite a while)
7) Squat R 10-10
8) Santana 5-5
9) Squat L 11-11
10) Monkey 7-6
11) Squat R 9-10
12) Sumo PU 6-6

Done with 9kg sandbag and great attitude :)

I don’t think I wrote down my scores the last time I did this, but here are last night’s scores:

Squats (Left): 9, 8
Dive Bombers: 3.5, 3
Squats (Right): 8, 9
Diagonal Knee Tuck Push Ups: 7, 7
Squats (Left): 8, 8
Tricep leg Lifts: 18, 23
Squats (Right): 8, 8
Santana Push Ups: 4, 4
Squats (Left): 8, 8
Monkey Push Ups: 6, 6
Squats (Right): 8, 8
Sumo Push Ups: 5, 5

I didn’t push my self hard enough on the tricep leg lifts in the first round, but I did find these much easier to do on my fists (weight on the first two knuckles) than on flat hands.

Recently I read someone’s comment on push up form, saying that Jess had her head too low and she needed to protect her neck, or something like that.  I looked at my own push up form and saw that my head was very low, my forehead was pointing to the ground.  So I’ve been working on keeping my head up like Zuzka does.  I must say, that really makes the push ups harder!  Just working on my form has made the workouts more challenging, and it feels great!

I chose this for today, did some mods. I did 24 rounds of 40/10, for a total of 20 min workout, doing 2 rounds of all exercises. and since i dont have a sandbag and i prefer doing bodyweight, i did some mods

1. King kong jump (similar to pike jump, kinda like half burpees but up) 20-17
2. Sliding push ups (set fire workout) 11-8
3. Jump lunges: 30-27
4. Diagonal knee tuck push ups: 10-7
5. Squat and side leg lit: 21-22
6. Tricep leg lifts: 25-23
7. Pile jump squats (bubble butt workout) 23-22
8. Santana push ups: 8-7
9. Sumo pulses with calve raises: 32-32
10. Moneky push ups: 9-9
11. Pile jump squats: 20-20
12. Sumo push ups: 13-11

it was killer! my legs hate those pile jump squats so much!! and when i finished, a few min later my arms start feeling tight, i guess they liked it! 

+ burpee for erin and stretching! 

My Score: 
24 x 10/20
1. Jump Squats: 15, 16
2. Dive Bombers: 6, 4.5
3. Jump Lunges: 14, 11
4. Push Ups with Knee Tucks: 6, 5 
5. Jump Squats: 11, 12
6. Tricep Leg Lifts: 14, 14
7. Jump Lunges: 10, 10
8. Santana Push Up: 6, 5
9. Jump Squats: 11, 11
10. Monkey Push Up: 8, 7
11. Jump lunges: 9, 13
12. Sumo Push Up: 7, 6

I feel really confident with everything Push-Up, so this one was great to do! Thanks for such an original workout. I’ll repeat it tomorrow and try to push the limit!

New score today is : (I did it in 12 round 10x 50s)
1/ Squat 35
2/ DIve bombers 14
3/ Squat 26
4/ Diagonal knne tuck :22
5/ squat 34
6/ Triceps leg lift 48
7/ squat 31
8/ Santan 20
9/ squat 34
10/ Monkey 23
11/ squat 33
12/ Sumo 29

Squats were horrible with aches (because of “Silent Killer wo”).
but I love this one with all these PU !! <3

Inspired by Vivi, I did this one after Lisa’s wo no. 9 (x3). I did 12 x 10/50 rounds and used my 15 kilo sandbag. My arms are soooo sore and weak in this period with 100+ daily push-ups :) Which is reflected in my scores, I think.

1/ Squat: 492/ Dive Bomber: 203/ Squat: 464/ Diagonal Knee Tuck :265/ Squat: 446/ Triceps Leg Lift: 507/ Squat: 478/ Santana: 179/ Squat: 4810/ Monkey: 2811/ Squat: 4512/ Sumo: 20
Great sweat!

Love, Maria

Inspired by Vivi, I did this one after Lisa’s wo no. 9 (x3). I did 12 x 10/50 rounds and used my 15 kilo sandbag. My arms are soooo sore and weak in this period with 100+ daily push-ups :) Which is reflected in my scores, I think.1/ Squat: 49.
2/ Dive Bomber: 20.
3/ Squat: 46.
4/ Diagonal Knee Tuck :26.
5/ Squat: 44.
6/ Triceps Leg Lift: 50.
7/ Squat: 47.
8/ Santana: 17.
9/ Squat: 48.
10/ Monkey: 28.
11/ Squat: 45.
12/ Sumo: 20.
Great sweat!Love, Maria     

Oh wow, I’ve never watched this one before. I’ll have to check it out. Looks good!!

I revisited this one today. I did not see much improvement. This was my second workout for today.
I had 10 pounds in my sandbag.
1 Squat L 13-11 (13-14)
2 Dive bomber 9-6 (8-8)
3 Squat R 14-12 (13-14)
4 Diagonal knee tuck 12-8 (8-8)
5 Suat L 13-12 (12-15)
6 Triceps Leg lift 16-13 (11-10)
7 Squat R 15-15 (13-12)
8 Santana push up 13-9 (14-15)
9 Squat L 16-15 (1415)
10 Monkey push ups 14-14 (16-10)
11 Squat R 14-14 (14-13)
12 Sumo push up  9-9 (7-8)
This is a great workout! LOve it!

Alright ladies, this one is going into the journal for tomorrow morning.  I think I’m going to try it as 12 rounds of 10/50 as well.  I did this one way back on March 7, 2011, one month into BRing.  I think I’m going to put the SB onto my back though, it’s full and doesn’t like to bend over my shoulder, so it is always sliding around.  For those who are getting soar from the push ups challenge, make sure you do some real long shoulder stretches, and bicep ones too…this will help..also warm up and cool down with arm circles/windmills.  Hope that helps…anyone seeing more muscle definition yet?

It’s a real push-up killer – love the intensity :) Try it!!!!

It’s a real push-up killer – love the intensity :) Try it!!!!

Thanks for reminding me of more stretching, Gerri :)

oh, another real great stretch is a yoga pose…don’t know what it’s called…stand with your feet together, slide one arm down your leg, the other towards the ceiling, look up, push your hip to the side and reach and stretch….hold for 30 to 60 seconds then do the other side.  This really gives the lat muscles a good stretch…and remember to breath.

You’re a killer with your squat’s score, as always !!
I have to admit that for me too my arms are sore with the challenge !
I hope I could go to the gym at lunch and do my 100 PU !!

The new year ‘s coming !! Do you do something this weekend to celebrate it?
Me yes with friends at home !

Hey sweetie :) Yes, I am celebrating with my twinsister and one of our friends. We will make a lot of delicious “tapas” foods and I will bake my famous soft brownie for dessert, Uhmmmm!!!! And of course: lots of bubbles :) Will you enjoy some more foie gras? ha ha.
Love, Maria

Def gonna try it :) I find that no matter how much I stretch my hamstrings, its like they can never get enough stretching, because I am sp flexible. So they always feel a bit tight. Do you have any tricks for that?
Love, Maria

This stretch is one of my favorites, gets your whole side stretched out.

Some definition coming along I think! :)

I did this as a 10×50 sec interval as well for 1 round.  My scores are not great but it was my first time doing this.  My happiest moment of the workout was that I could do all of my divebombers without stopping, I only got 9, but I did them fluidly and with correct form.  Big progress! :)  SBS here is short for SB Squat.  Used 25lb SB.

1.  SBS (L) 23
2.  Dive Bombers  9
3.  SBS (R)  21
4. Diag.Knee Tuck PU 13 (wow, hard)
5.  SBS (L) 21
6.  Tricep Leg Lifts  21
7.  SBS (R) 20
8.  Santana PUs  15
9.  SBS (L)  19
10.  Monkey PU  10
11.  SBS (R)  17
12.  Sumo PUs  18

100 PUs afterwards (ha ha ha, crazzzzy…!)
20 Plank Jacks PUs (PU on each movement of feet apart and feet together)
20 Tricep (R)
20 Tricep (L)
20 Supergirl
20 Mogel Plank Jump PUs  (Do 3 side to side mogel plank jumps, ending in a side-angled pushup.  You end up alternating sides by doing the 3 jumps.  Nice aerobic combo!

And then 5 sets of 10 ab splits (50) on the dip station for a final kick.

Everyone have an awesome day!  :)

Bubbles for sure !! Foie gras perhaps ! We gonna to eat “fish”(Morgatte à l’armoricaine en français) and Ice cream in dessert.
You cook all the week , do you gonna cook too this week end? With your new “toy” that you had in Xmas !

I’m so sad today, I couldn’t go to the gym again today because the showers  are OUT :(

well, I don’t have the over flexable problem…LOL…I’m sure you are doing one leg and two leg hamstring stretches?  Sit on the floor, pull your left heel into your groin, right leg straight out, bend forward, grab you foot, flexed not pointed and pull, hold for 15 to 60 seconds.  Do other leg.  Then both legs straight out and grab both feet and pull and hold.  If you are getting your body/head down to your legs great,I can’t , but if you do, then add a yoga block, large book, anything that will make you reach past the end of your feet…

Yeah, I’m back to my usual SB weight….32.5 lb today…I think my lower back is OK now.  So I modified this to 12 rounds 10/50 and put my SB onto my back.  It’s like a log when I have all my weight in it, not comfy or stable on my shoulder.

1/ SBS 37
2/ dive bombers 25
3/ SBS 36
4/ diagonal knee tuck PU 25
5/ SBS 33
6/ triceps leg lift 31 ….this was hard to try and hold that long…dropped to my belly twice
7/ SBS 34
8/ santana PU 17
9/ SBS 33
10/ monkey PU 19
11/ SBS 33
12/ sumo PU 20

my push ups today, sets of 20
military
sphinx
decline from chair
dip station reverse
super wide
30 dip station knee lifts before my arms gave out…  ;-)

I recommend giving the super wide PU a try…they really target your middle back muscles, the ones along your spine…bikini season is coming…..

I followed this WO by shoveling the drive way…little bit o extra calorie burn…hahahah

hey gerri lee!
what’s a sphinx pushup?

you did all those pushups in your workout, then all your pushups, then were able to shovel the driveway as well! you’re a bit of a beast! ha ha!

http://www.youtube.com/watch?v=eQXyt1-Pkt0
you can make them easier or harder by moving your arms forward or back ward….

only because I’ve taken this week off work and I get to SLEEP IN every day….loving it

aaah yes, I’ve done those before, tough on the triceps!

So I decided to do this again today. Yesterday I did it 10/50.
Today, I followed the rules (10/20)…I
should not have done it…my legs felt like cement blocks but I got
through it by putting the weight down for the 2nd circuit.

1. Squats With Sandbag on your Left Shoulder: 12,14

2. Dive Bombers: 6,5

3. Squats with Sandbag on your Right Shoulder: 10,14

4. Diagonal Knee Tuck Push Up: 9,10

5. Squats with Sandbag on your Left Shoulder: 11,13

6. Tricep Leg Lifts: 17,15

7. Squats with Sandbag on your Right Shoulder:10,14

8. Santana Push Up: 6,6

9. Squats with Sandbag on your Left Shoulder:12,14

10. Monkey Push Up: 7,7

11. Squats with Sandbag on your Right Shoulder: 14,12

12. Sumo Push Up: 10,7

Nice job…I have only done this once, first time today and it was 10×50…

hey!  took it really easy with this one tonight, as I’ve been a little off.  did my reps nice and slow, and changed time to 12 round 10 sec and 50 sec, no weights, and I see I did pushup wrong with diagonal knee tucks as I did a pushup then two knee tucks oops!

squats – 15
dive bomber – 6
squats – 11
diagonal knee tuck pushup – 6
squats – 11
tricep leg lift – 11
squats – 11
santana pushups – 7
squats – 10
monkey pushups –
squats – 9
sumo pushups – 8

burpee for erin!