Sep 19 2010

Sexy Shape Shifter Workout & happy 500 :)

Posted by Frederick | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

This post is actually a bit of a milestone for Freddy and I – this is our 500th published post here on BodyRock.Tv :) We just wanted to start off by saying thank you for all of your support and being part of this great little community of fitness enthusiasts that are following the workouts and diet challenges with us each week. We have just been so psyched to share each one of these posts and all of the videos over the last two and a half years – it’s just amazing to be part of this home workout movement that we have going here. It’s a great feeling to know that we can all be completely independent when it comes to our fitness – that essentially everything we need to get into great shape is provided by our own bodies. With just a few square feet of space around you it’s possible to get in the best shape of your life. I think that this is a very powerful idea that we are proving true – each and everyone of us, with every workout that we take on. What Freddy and I absolutely marvel at, is that you guys are following these workouts with us from basically every country around the world. Imagine all of us sweating through burpees together – across every boarder, every time zone, in dozens of different cultures – all pushing our bodies to be the best that we can be as individuals and all of us united by our independence. It’s something to feel good about and it makes us feel extremely grateful and fulfilled inside.

Wow – sometimes it just feels damn fine to be a BodyRocker :) Anyway, We just wanted to let you know that we have another meeting with our web design company this week, and the new site is moving forward. We have some basic mockups of the new design that we are working with and the project is taking shape. The comments are still not working, but we are reading every single one of them so please keep writing :) Once we get the new site up they will all be posted.

Today’s workout is a Time Challenge which means that your goal is to complete this workout as fast as you can. You will need your Gymboss Interval Timer
and if you are looking for an extra challenge, than I can recommend the Sandbag.

Workout Breakdown:


You will do 4 rounds of the following 4 exercises:

1. Sandbag Squat Jump Up – 20 reps

2. Reptile – 20 reps (each knee tuck counts as 1 rep)

3. One Leg Squat Jump Up – 20 reps on each leg

4. Side Plank Lift Cross Over – 15 reps on each side

I will post my workout and score later today so check back if you want to see me sweating and begging for mercy :)

Best,

Zuzana & Freddy

Sandbag Squat Jump Up

Reptile

One Leg Squat Jump Up



Around The Web
  • Melinda

    I love this work out!!!!

  • http://www.thefitnessstudiobellevue.com Karen

    Hi Zuzana and Freddy,

    Really loving the workout outfit today! It doesn’t look like Lululemon. Can you let me (us) know the brand?
    So are you now living in Victoria permanently? I was sad to see you leave that adorable farmhouse after it was all renovated and everything!:( However, the West Coast is fabulous- I must admit!
    I can’t wait to see the new website! Thanks so much for your wonderful workouts and advice!

  • Kasia

    bodyrockers ROCK !!
    congrats on the 500th post and i just wanted to genuinely thank u zuzana and freddy for sharing all this wonderful information and creating this incredible space. but i think your enthusiasm is what really keeps all of us going. i’m looking forward the 1000th post :D

  • Nicole D Lopez

    I love when Calli makes her way into the photos :)

  • Courtney

    23:59 – Another amazing workout! Thanks! And congrats on 500!

  • Anna Carolina

    I was glad to know your time because this workout took me 41min to finish.
    Really intense one, Zu!

    Anyway, a different workout every day keeps my body “awake”.thx

    Last week I followed yI was glad to know your time because this workout took me 41min to finish.
    Really intense one, Zu!

    Anyway, a different workout every day keeps my body “awake”.thx

    Last week I followed your videos and diet challenge without working out these type of workouts. I did a lot of jogging,cycling and swimming.
    I promised to fit in my jeans already, because my legs got big.
    Now I’m already in this week and can’t believe how hard it is to be back on track:P.

    Hmm… really interesting that you got leaner ,days before!
    I have to check this out and hopefully fit in my jeans again!?
    Love, Carol

  • Val Dantzler

    You know, I was feeling kind of down today. Then, I came across your website and decided to try your workout. I really loved your “Coffee Talk”, so inspirational, and I did the whole workout in 19 mins (beginner level). Now, I feel GREAT!!! The sweat was just dripping all over me!!! It’s a really great feeling when you know you have accomplished something!!

    Thanks!!

  • Hannah

    I bought a Polar FT60 heart rate monitor which arrived yesterday and I used it to track this workout. 3 rounds took me 33 minutes – in that time I burnt over 300 calories and my average heart rate was 145bpm. 300 calories in 30 minutes is an amazing burn (10 calories per minute)!! It was so interesting to finally see how hard my body is actually working during your workouts – it’s great! Keep posting! :)

  • Kate M

    I loved this one! Since I haven’t got a sandbag I did a normal squat and then squat down to touch the ground next to my foot and jump up (to make it as close to the sandbag exercise as possible). I did the 4 rounds in 31.05. Those Side Plank Lift Cross Overs were burning at the end!!!

  • Anonymous

    MAN this workout is hard!!! :) I loved it, but hated it at the same time! :D Unfortunately, I managed to do only 3 rounds in 31 minutes and 54 seconds. Not that bad, but still I haven’t been able to do all 4, which I’m definitely going to do next time! Thanks for the torture! ;)

  • http://aphrodiitee.deviantart.com/ Isidora

    I did this workout today…. i had no idea i would sweat that much! definitely the hardest one and more than harder, longer, was the side plank lift cross over ! 

    I did it without a sandbag so i did 1 side squat jump up and 1 front squat = 1 rep 
    4 rounds took me 31:42 min :) 

  • Anonymous

    Did this one today. My time was 28:40. :) Sweat! ;) 

  • Dheana

    Alright, I know this is out of sequence, but Z & F must be taking a break, so I decided to go back and find a workout I hadn’t done yet. Little did I know I was picking one of the most brutal, toughest workouts here!

    I just finished all 4 rounds and it took me 52 min and 41 sweaty seconds. Brutal! I started out with 27 lb in my sandbag, but had to pull out a bladder and make it 13 lb – and still it was tough! I also made a mistake and thought it was 20 Side Plank Cross Lift per side! So I did 10 from the hand and 10 from the elbow. I couldn’t believe it when I saw it was only 15! LOL 

    Look forward to coming back to this in a few months to try again. Such a good feeling on the other side of such a tough workout! Thanks Z & F !!!

  • Kelly :}

    Just finished my post-workout stretching, (and I finally have my froggy back comfortbly! now just working on getting my splits again) and can I say… OUCH! This is the most brutal workout I’ve ever done from you, and I didn’t even finish the most recent 600 rep workout. This is even worse! haha, but I’m so happy and feel so good because I pushed through. Halfway through the Side Plank Lift Crossovers in the first round, I decided I was going to do half. I started making excuses that I would be too sore to run with my soccer team tomorrow, or tht I’d do the other half later today (which I wouldn’t have). BUT I PUSHED THROUGH! I feel great!

    Here’s my time: 29:04 :}

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

    My Score:
    16 x 10/35
    1. Sandbag Squat Jump Up (no sanbag): 17, 15, 15, 15
    2. Reptile (each knee tuck counts as 1 rep):28, 29, 31, 38
    3. One Leg Squat Jump Up: 10, 12, 14, 11
    4. Side Plank Lift Cross Over: 7, 7, 9, 9

  • Annie_B

    I did this workout first time September 23, 2010 and still remembered how brutal it was. I started with 26 lbs. bag first round, then had to drop the weight to 10 lbs. on 2nd and 3rd round.4th round, I did bodyweight only. I had to modifiy Side Plank Lift Crossovers.My time was 34:13 mins.

    Then today, I revisit this one again. I managed to CRASH my PB !!! I used 25 lbs.bag and did all exercise without modifications :D My time for today was 30:15 mins. I felt so friggin’ awesome knowing that I’ve improved a lot during 1 year of Bodyrocking with you guys :) Thank you so much!!! Enjoy your trip Z &F!!

  • Vivi

    I did this one for the first tme and these side plank lift cross over are killers !!!!
    My time is 25.49 min with 10kg for squat.

  • Peta

    Shape shifting into having a wonderful toned body.  Bahahaha!!!  Eventually….My time 34:48 with 12.5kg weight then 20min interval skipping and a nice long cool down gives my my hour today :)

  • Miss Rebecca

    It took me over an hour, but I finished all four rounds, with the sandbag!!  It became less about the time for me and more about just getting through all four rounds.  I am so happy it’s over!!  :-)

  • Kay

    25 mins! man those 1 legged jump squats are hard!!!