Sep 6 2010

Fit Hotties Rock Workout

Hi BodyRockers,

The old site finally crashed and died. We kept it going for as long as we could, but finally it just completely burst at the seams. This new layout is only temporary. Our web designers tell us that we can expect to launch the new and improved version of BodyRock.Tv sometime after the 20th of October. We are still ironing out some of the bugs here, but over the next day or two we should have things sorted out.

Today we are in a big rush because we have to check out of the cottage and move to our new home, so I didn’t have the time to actually do my workout yet, but I do have the instructional video for you so that you can try it first :)

Today’s workout is 12 minute long High Intensity Interval Strength Training. There are 3 bodyweight exercises in this workout so all you need is your Gymboss Interval Timer and courage!

Set your timer for 12 rounds and two intervals of 10 seconds and 50 seconds. The 10 second interval is your rest interval and your goal is to work at your maximum effort during each 50 second interval. Try to do as many reps as you can for each exercise and write your score down into your exercise log.

You will be doing this circuit of 3  exercises and you will repeat it 4 times:

10 seconds rest

1. Sumo High Knees

10 seconds rest

2. Pendulum

10 seconds rest

3. The Santana Lift

I will do my workout from our new home and I will post my score and the workout video later. Enjoy!

Sumo High Knees


The Santana Lift


Around The Web
  • sselcann

    this was my workout for today and my eyes were literally burning because of the sweat got into my eyes! :) )

    1) 98-90-86-86
    2) 59-54-52-52
    3) 10-10-11-12

  • Kay

    after much procrastination, i’m done! mind you its 1am… but i did it!
    1. sumo high knees: 62/59/45/48
    2. pendulum: 23/24/20/23 (these were harder than I expected!)
    3. santana lift: 9/9/10/9

  • Luke Says No

    My Score:
    12 X 10/50
    1. Sumo High Knees: 100, 109, 130, 132
    2. Pendulum: 75, 89, 85, 100
    3. The Santana Lift: 15, 13, 18, 20

  • Zealot Protoss

    Did 18 rounds.
    1. 109, 86, 83, 81, 74, 67
    2. 66, 57, 46, 43, 42, 37
    3. 23, 20, 20, 20, 19, 18

  • Anonymous

    Wow…did this workout for the first time….wow, wow, wow!!!  I’m always surprised at how much these workouts pack a punch.  I was thinking that….hmmmm…maybe I should do 18 rounds as opposed to the 12….wow, glad that I just did the 12…wow!!!
    Here’s my scores:
    1) 72, 70, 70, 66
    2) 73, 69, 64, 63
    3) 19, 19, 18, 19

  • Anonymous

    I did this one today. My second time to do this workout, and I beat my old scores with 88 reps!! :)  

  • Pingback: getting back into workout groove with bodyrock

  • Anonymous

    1. Sumo High Knees: 82, 50, 52, 52
    2. Pendulum: 62, 55, 43, 45
    3. The Santana Lift: 13, 16, 15, 20

  • Carolyn Pilates

    My second workout since a move cross country. Haven’t found the sandbag workouts enticing enough ( nor the $$$ for the equipment).

    I sure can tell my strength and endurance have been affected from a 6 week interruption. I am VERY grateful I have been keeping a workout journal with all the old workouts recorded.

    Congrats on the 500th milestone. Looking forward to the new website.

  • michelle

    81 ; 49 ; 18
    87 ; 49 ; 22
    52 ; 40 ; 15
    44 ; 43 ; 21

    sumo high knees is sooooo brutal in the end!
    great workout!

  • Santana

    I love this excerise! Exspecailly the santana lift cuz thats my name, So im trying to perfect it ^^. Makes it more motivational!

  • Nicole

    Thanks so much for the modifications! :) The Santana Lift is tough.

  • Jessica

    This work-out was amazing. I love that there are modifications for us beginners like myself getting back into it after a while. It was interesting and I plan to keep up with it!

  • Joanna

    I couldn’t find your instructions for the Santana lift for non-beginners…

  • jenny

    cannot wait for the 400 rep workout! LOVE your workouts and your energy so much. THANK YOU. you’ve changed my way of life. i used to exersize and jog for hours and now, i don’t need to and enjoy pushing myself to the max and paying more attention to my diet. i really enjoy your coffee talks about emotional eating and you personal experiences. you are brave and kind! thanks again for sharing…
    warm wishes, jenny

  • israel rodriguez garcia

    i love you susana from mexico city i practicing yours work outs every day and god bless you

  • Rachel

    Just finished it, it is my 3rd workout from the site. Loved it, feel great. Man the pendulums kill! Thanks

  • Danielle NZ

    Heya I did this one a few days ago and today after a 7km run- I blew my scores out of the water!
    Then Today
    1)30 30 25 45 50 50 55

    2)10 08 10 14 20 20 30

    3)06 08 08 14 14 16 18

    Thanks heaps for all the workouts and inspiration! I have doing them for just over a month now and feel great!

  • marielos

    hola soy marielos tengo 39 anos de Costa Rica soy su admiradora la felicito,algunos de sus ejercicios me han ayudado a salir adelante sufri un derrame cerebral hace 6 meses y gracias a ellos me estoy recuperando
    quisieera saber si puedo conseguir algun video suyo y como
    mil bendiciones

  • Jayne

    Great workout Zuzana, and I love those workout pants you are wearing!

  • f3rh4t

    i love uuuuuuuu i like uuuuu i want uuuuu send me mail

  • Snjezana

    Hey,thanks for videos,they are awesome….
    Could you please do some workouts for breasts?
    I mean,I heard that there are exercises that make them grow even more and I can see you have really beautiful ones (I’m girl,so don’t take it as something vulgare lol)….

    Thanks again ;)

  • Elizabeth

    That was an awesome little workout! Thanks so much!

  • Jen


    I loved this one so much I did it twice!


  • Elizabeth

    I am very nervous about exercising again after having 2 children. I have gotten kinda big and I don’t want to hurt myself. I am not in bad shape. I am just heavy. I used to be military and after i had my last child i could still run a 2 mile without stopping. it was 17 minutes. how should I get past this? your exercises look awesome but are very intimidating. can ya help me?

  • Jess

    Hey Zuzana,

    I got a question for you. I already have muscular toned legs but I am scared to get bigger legs, what type of exercise should i do that would prevent me from getting bigger, I just want to get lean like you :) .
    Let me know if you could. Thanks!!!

  • http://bodyrock sosleny

    Very Good hunny, i knew about r website a fews weeks ago i think is fantastic for losing fat.

  • Cynthia

    This was so much fun! I am so happy to have found your site. I have been going thru your workout archives and I am so excited to try them all! Thank you for all the energy that you put into the workouts ,plus your provided thoughts and information :)

  • Charlene

    Wow, theres alot of errors in that comment lol . There is, Not they is. Version, not Verson. And not actually version lol but actual. hmmmm Maybe my husband is right and I should proof read before I hit send

  • Charlene

    Oh wait! I think they is a mistake on the instructional video hun. I think it only shows the modified verson of the Santana lift. I’m assuming the actualy version of it you dont let your butt touch the ground. Is that right?

    Thanks : )

  • Zhenia

    you are my inspiration.
    love your videoes. this workout is really cool but would please write to me as i’m just a beginner and some things are a little bit to hard for me.
    Love you and wait for your answer

  • Estefanía

    Hallo Zuzana and Freddy. I´m from Spain and I love your workouts! Zuzana you are great, beautiful and an inspiration for me. I´m pleased to do your workout every day. Thanks a lot all you do. Best regards, Estefanía

  • Emily

    I just discover your website and I think is awesome!!
    I was desperate looking for help with my body.
    I want to know how I can start to workout, I mean, is it ok if I start with any circuit of exercise?

  • Frank

    all these work outs are inspiring and challenging. just a suggestion. maybe you could also target some of your work outs to men or at least name them in a way that it does not make a guy feel funny about telling his friends that his muscles hurt after doing the “Fit Hotties Rock” workout. I do think the workouts are AWESOME. Thank you!

  • Kevin Jonas

    shit shit shit !! WooW ….I congratulate you very sexy

  • Natalie

    Hey Zuzana and Freddy! I’ve been following your site for the past summer and im so happy i found it! Ive been a runner for a few years but lately i have noticed that I’m getting in kinda of a rut… but your workouts have made it alot more fun so thanks! Ive been a vegetarian for the past six years and i love it, and i definatly think people can do it and still build muscle.
    ps i love the new week challenges they definatly keep us hooked:)

  • Verena

    Hi Zu.

    This workout was very intensive, but I did it :) I was totally whipped out and I sweat a lot, GREAT

    Is it possible to Update the Theme “What to eat before and after the workout”? Please give me an answer.


  • Iris

    Hi how you do the Santana Lift???I am not sure.And I can’t find the video where you show the version you do.Thxs

  • tiffany

    ive been doing and loving your workouts for a little over 3 weeks now. i am not losing any wight, but i look and feel lighter and less wiggly.
    thank you for being a positive body image to shoot for.

  • monicanelsonfitness

    Great moves, some of my favorites! Good luck with the cottage! How cute… a cottage, I am jealous :) Also, by you cutting out “sugar”-it has made your body even more Incredible(how is that possible!?) lookin good sister!

  • Roxanne

    Hi Zuz! You are looking more cut recently. Is it from the no sugar challenge? Did you change up your diet more?

  • Amy Amodio

    LOVE, LOVE, LOVE the pendulum, it is so hard but great exercise. Keep up the creativity in your workouts :-)

  • Karishma

    Hey Zuzana,

    I’ve been intermittently checking out your videos on YouTube for a while. I haven’t really done them yet. However, I intend to start soon.

    I am a 26 year old Indian girl who has been struggling with her weight since childhood. I hit rock bottom with my health in 2003 when I finished my first year of college weighing 187 pounds. And at a height of 5 ft 1 inch, I don’t need to tell you how bad that really was. I didn’t really start working out seriously until the summer of 2005 when I joined the all women’s gym Curves. Within the next year, with a combination of working out at curves and doing some stuff at home and eating healthier I had dropped to 145lbs by the summer of 2006. However the weight slowly crept back up and by 2007 I was back at 168lbs. Then, in fall 2008, my mother pushed me to work out with a personal trainer at our local Gold’s Gym and again I dropped weight to 150 lbs by January 2009 and then my weight loss stalled again. And now I’m back up to 175 lbs. I am extremely frustrated with myself and with my life. And I am resolved to turn things around.

    So today, after I watched your Emotional Eating video, I realized it was high time I stopped hurting myself this way. I will now follow your blogs religiously (but I wont’ beat myself up if I miss every now and then, I’ll try to keep it to less than two misses a week). And I wanted to let you know, that following your example I had my first cup of coffee today with just milk and NO SUGAR. And holy hot damn it actually didn’t taste bad at all! So now I’m excited. :D Wish me luck and thank you.

  • Karen


    I have a question about your workouts.
    Is there a time of the day that you love the most to do your workout?
    And is there a time of the day that is the best to get in shape?

    I really like your workout, but I’m sometimes very lazy :) . And I wanne make a change in that.
    you’re both a hugh inspiration for a healty lifestyle. I hope that I can do this like you.


  • Giselle Yannelli


    I’m a Cuban girl in Miami and I’m crazy about your workouts. I’ve always exercised but mainly weight training and now I’m seeing the benefit of incorporating different styles into my workouts. Thank you so much for sharing your very creative and intense routines with the rest of the world. You are a true inspiration and I recommend your website to everyone I talk to.



  • tschocken

    amazing body!

  • Nicholas Raymond

    You are the perfect girl, your voice is amazing : )

  • Verena

    Hi Zu!

    The new Site looks great. I’m so happy that I can visit your blog again.

    I enjoy your workouts.

    Greets Verena

  • Nathalie

    OMG!!! What a great workout. I just did this one tonight and it felt so good when it was over. Thank you for sharing this one. I have about 5lbs to lose and I know that your workouts will help me to not only lose that but to really tone up and break through my plateau. Again THANK YOU, keep ‘em coming, and God bless :)

  • Milcky16

    You are moving AGAIN? Could you tell us why? Is it connected to the mysterious jobs? :P
    I mean, I’m really courious about what do you do for a living.

  • Leo

    Wonderful.. u have got a super sexy body and good excercises.. wish u could be my personal ( very personal!!!) trainer

  • ali


    you are excellent.
    i would like see your training
    please send for me your trainning

  • Chris L

    Hi Zuzana and Frederick,

    I’m glade you have BT back up and running!


  • Lara

    Wow, this work out is amazing. It might of only gone for 12 minutes but it was extremely intense. I loved it! I only just finished it and I’m still sweating (might have something to do with doing it in front of the fire, too).
    I’m not sure I was doing the Santana Lift properly, but I did it the way you showed it in the video. Was there a certain time you were meant to hold the pose for?
    As for the Pendulum I found it so much easier to do it with the skip, but the last 15 seconds was a killer. I couldn’t get my leg up as high as when I started and my arms started to get sore.
    And the Sumo High Kicks I just couldn’t seem to get the co-ordination to do the jump. You make it look so easy but it’s not!

    You really are a hero Suzanna, I love watching your work outs and will be incorporating them into my weekly routines more often.

  • Alteredstory

    Zuzana, is it better to do the full exercises for a shorter period of time (after the first round I start to give out) or to pull back and do the easier versions for the full twelve minutes?

  • halfandwhole

    Hi zuzanna and freddy,
    I have recently sustained an injury and am so upset that I can’t work out with you guys. My injury is to my leg and it is in a cast. I’m quite sad about this because I have just started to work out regularly with you and it’s such a bummer that all my hard work will go to waste because I can’t be active.

  • KacyCeleste

    Any website of your yours is wonderful! I stumbled upon by accident and it has changed my life. I love the wide variety of workout routines, healthy food recipies (which I tried the Bruschetta w tomato and garlic and it was delicious!!!)
    Thank you for posting all of your hard work, it is greatly appreciated. Above all, thank you for helping me find my love in fitness again!!

  • mag

    cool! you are back!! what about your new home? everything right? luck!! post your score zu!

    zuu and frederick please answer to me, it’s so much sugar if I eat every day a granolla quaker bar that have 122 calories, 2.1g protein, 3.6g fat, 20g carbs (6,3g carbs from sugar), 1.5 fiber, 15mg sodio. what do you think? thank you very much!
    sorry for my english :)

  • Cricket

    I thought today, Tuesday, Sept. 7th, was an active rest day…

    Confused with week plan vs. featured post.

    Happy to see you’re up and running, good luck and have fun with creating the new site! :)

  • Tamara

    I found your site last week and I am hooked. Thank you for presenting all this information and the videos, and especially with the beginner modifications and all your comments of encouragement (I remember them when things get tough).

    It has been a humbling and thrilling week and I am really looking forward to following all your workouts and tips. I have never been pushed so hard *and* loved every minute of it.

    Thank you both!

  • Michaela

    oh yay ! the website is back ! I hope you guys are enjoying your new home !

  • ilana

    thank you for these great workouts! i’m new to your site but absolutely love them.

  • GG

    Hi Z + F,
    I thought I have lost all of your old workouts on your website. I am relieved! I am so glad that I can still check out old workouts (I have so many favourites) although i don’t see the video but still…. Many thx.

  • Rachel

    I’m having trouble finding out what this week’s diet challange is. Anybody know? Us Americans were off stuffing our face with BBQ this labor day weekend and i definitly need some sort of diet restriction this week. hahaha!

  • Kik

    This was more difficult than I thought it would be. Here are my scores:
    Sumo: 42,46,40,42
    Pend: 33,31,28,30
    Santana: 8,10,10,10

    I’m combining the no sugar challenge with this weeks’ challenge. I find, for me, sugar and emotional eating go hand in hand. Doing these intense workouts really helps my cravings. It makes me more mindful of my eating when I still feel fatigue or soreness in my body later in the day. I think about how hard I worked and whether I want to trade that work for snacking out of boredom or anxiety.

    Hope everyone has a great week.

  • haitham27

    it is back or not