hi, i think you’ve got the best body in the world!! how long did it take you to get those arms? may i know your weight and body fat percentage? you’re body is to die for!!

Hi Zuzana and Freddy !

Sorry for my english, this is my story. I love pratice sport since I was young, I do Karate competition and I decide to study in sport at University, but this summer, i was personnal trainer in a gym, I do plyometric and I fall. At the hospital the result is that I have a fracture of radial head for the left arm, a sprain at right arm and problem with my two feet. So since august 21 I can’t do any workout, I can not even run ! So I realize how much we are lucky to do some sport and training, how i was feeling good when I do my training because now…I don’t feel very wheel…It’s more hard when everybody around you pratice sport so I’m just waiting that my arm and foot are ok to restart training !!!

Zuzana, maybe you can tell us how you decide one day to be in shape when do you say “Ok that’s enough!” ?

Thank, your two doing amazing job !!!

Alys =)

Hi Zuzana,

I have been a fan of yours for a year now, I follow every single one of your workouts and admire you greatly, you are my fitness motivation. Therefore, I am only saying this out of being a bit concerned, please don’t take this the wrong way. I think maybe your diet is a bit too lean, you have lost way to much of your body fat percentage and honestly you are starting to look like skin and bones.

I really looked up to you when you just started, I’ve always admired and aspire to achieve your abs and definition in your arms, legs, chest and back. I have lost 55 pounds just by following your workouts so you know I am a fan and I am just seeking the best for you and as always I countine to be a dedicated fan.

Just concerned no disrespect.

Cherry

Neznám nikoho s takovou kondičkou, vynikající klipy, bravo.

Hey Zuzana!

You were overweight? For real? This leaves me absolutely amazed. And really motivated. Did you ever have any stuff like cellulite, saddlebags etc…? Because if you have dealt with these problems, you are even more my hero.
I do rock climbing by the way :) And I love it.

Thank you for this video message today. I have a similar story, too and I still have to learn also. So, thank you.

I am curious – since you don’t have any weight to lose, should someone looking to lose weight workout longer and eat less than what you’re doing? Because it seems like you’re in the maintenance phase.

Also, I can’t workout until I drive my kids to school etc. and I need to eat breakfast beforehand. My routine is about 2 hours. Will I see more results if I don’t eat before my workouts as you do?

Thanks I love your site so much and will never do hours of mindless cardio again!
Much love, J

Hi Z&F,

I love this workout! Can’t wait to attack it tomorrow!!

Probably the event that I regret the most missing was my step-sister’s wedding. And the reason I missed it??? Yes, it’s because I thought I was fat and ugly and I didn’t want anyone to see me. I was also poor (my step-sister is well-off) and I had nothing I felt good enough in to wear, all my clothes were either baggy so you couldn’t see my body or too small because I was chubby. I was too embarrassed to shop for clothes which is another reason why I didn’t have anything that fit right. I never told my step-sister the real reason I missed her wedding, I think I made an excuse like I had to work or something. Anyway, now the truth is out…

Thank you so much guys, your website is a much needed motivational, positive oasis for us all!!!

See you tomorrow :)

Ruth

Zuzzana I want to thank you for sharing your experience at coffee talk today…you really hit home for me. Many people tell me that I am beautifull and that I look like I am in great shape but I have always been insecure and punished myself by holding back from the countless things I love to do. Sometimes I feel secure enough, but too often I didn’t so I made excuses why I couldn’t go wakeboarding today, or sabataged myself from making it to the beach trip, or the water park, or why I didn’t want to go swimming, and on and on the list goes. I don’t know why we are so hard on ourselves, I would never treat a friend like that, I would want her to go so we can enjoy her company no matter what kind of shape she’s in! Thanks for the message, also you really helped me out months ago when you talked about forgiving ourselves and the past, it came at the right time. Love you guy’s!

Okay, I have put off posting because you have so many followers but I just have to tell you what an absolute inspiration you are. I admire your style of workout, your physique is honestly perfect. I watch your stuff daily as I am a trainer and love to get ideas from you. But I use your workouts for myself as well. I have been doing Tabata for a while but not consistently enough. My biggest struggle is my eating. I am about 10 lbs overweight and it is the reason I am writing this to you. Because i am a trainer, there is alot more expected of my body and I feel embarrassed by the extra weight. My arms are okay although your arms are exactly what I would love to achieve. I have a sugar/carb problem. I don’t overeat. I do eat healthy meals…lots of spinach, chicken, fish, etc….but dang it I just can’t control my urge to have either crackers and cheese or ice cream at night and it is totally holding me back from the body that I know is under this extra weight. I am only 5’2″ so that xtra really shows! I can’t imagine walking around in shorts or a bikini not feeling self conscious! I want to get on track but I keep sabotaging myself. Can you post what you eat for like 3 days so I can follow your eating plan exactly? I do better with a rigid routine I think. I am very discouraged and frustrated with myself because I know that it is my own fault…yet I watch your stuff every day with envy! You are awesome and you are obviouslyy very sweet as well. You are doing a very good thing and I am just one more huge fan! Thank you for all you do for the many of us who strive to obtain your level of fitness!

I LOVE YOUR WORKOUTS REAL TIME…it makes me wanna push as hard as you…Love IT!!! Keep up the good work Zuzana…!!! xoxoxo

Olá Suzana!

Por favor me ajude em uma grnade dúvida.Você fala para comer carboidratos se treinar, mas eu como um pão de manha, um de lanche a tarde, ou pedaço pequeno de bolo, ou umas tres torradas, frutas durante os intervalos, mas como meu arroz com feijão e pouca carne, uma nutricionista fala para não consumir muita proteina, para não sobrecarregar os rins, pouco é suficiente.?!então sempre fico muito confusa do que fazer.
Confio muito em te, nos seus conhecimentos profissionais, me ajude a entender isso.
Eu quero manter meu peso mas preciso baixar o percentual de gordura. Tenho 1,65 altura, peso 56.5 kilo e meu percentual hoje é de 24%.

Obrigada!
Amo seus treinos – amo você! : )

A very inspiring story :)

Hi Zuzanna and Freddy,
I’ m really glad I found your site. I find it really great and what I really like is that it is giving me the guts to start exercising. I already started and I am really rpo9ud of myself for this. I really want to continue to exercise with you because it is more convenient for me than to go at the gym since I am actually living in the great canadian north, a plce where, in fact, there in no gym, except for the school gym. So, this is perfect for me. But, the best part, as I already said, is that it is giving me the guts to start.
You were asking for easy workout equipment. I found two great equipments: BODYLASTICS, and also the POWERBLOCKS. You can look at hose in internet, and tell me what you think about those.
Thanks a lot for what you’re doing so simply!

I can top the letter from Bodyrocker Kimberly, well, maybe not, but I did want to express my gratitude for the way my workouts and results have benefitted from finding your site.

Before I stumbled across Bodyrock.tv I was strickly a gym rat. I used weights only and spent many an hour trying to get into the best shape I could. I watched Zuzana do the 600 rep workout and thought this would be a great thing to add to my workouts because if Zuzana could do it, I could do the same because lets face it, she’s a girl, and whatever she could do, I could do. I thought I’d start simple and just add burpees to my workouts and I knew, I mean I was positive that I could do 50 in a row like Zuzana did. Well, I got to rep 7 and I was finished! I realized very quickly that all my weight training was not improving my overall health and started doing your rep workouts the next day. Now I do your rep and HIT workouts 3 times a week and I’m hiking the beautiful trails in my area on the other days. I tell everyone that it’s Bodyrock.tv when I’m asked how I’ve got into such great shape.

Big Fan!

hey zuzana you sexy beast workout realy helped me enjoy working out i do it 24/7 and i am starting to see my six pack

I like the fact you showed the entire process of your workout instead of editing through most if as usual(which is always a nice skim thru the workouts by the way) but this time I was finally able to grasp the concept and meaning behind the GymBoss. I didn’t understand how it really worked but now that I do, I’m definitely ready to purchase one!

Zuzana,

I’m really sorry to post this question here but I’m so anxious to ask you something. Is there any more recipes you can post for ideas for this new diet approach. Sometimes I get stumped on idea of what to eat. Also are garbanzo beans considered a protein or carb. And if they are a carb are they in the bread, pasta, muffins group or would they be considered a non starchy carb? Wanted to make hummus for veggies as a snack. Thanks!!!

not only have i watched all of your videos at least once, but i watch every day. i dread the days when the site is down (too many people love your site!) with your enthusiasm and efforts to always work hard, it is truly addicting- especially with the updating of your site and freddy’s equiptment .. but i really like when you post the entire workout as opposed to bits-and-pieces. since i don’t have a gymboss timer, i use the timing in the video which has really helped me! your hard work and dedication to bodyrock.tv, your fans and yourselves has definitely paid off-

btw: being that i’m only 17, when i go to college, bodyrock.tv is going to save me from gaining the freshman fifteen. thank you!

Hi Zuzana, i hang out every day for your new workout. I’ve got my daughters doing your workouts also. Do you work out with free weights on a regular basis and if so what sort of weights and how often do you work with them for your fantastic legs and butt (not to mention your killer abs). From Australia.

Hi Zuza,
Have you ever strained a bum in each exercises ?

regard
Monika

the hubby & i are looking forward to a morning of this!! Thanks!

I just wanted to mention about going out with friends and worrying about your weight, really, I mean others don’t care about how u look, if your legs looks nice or whatever. they just care about THEMSELVES,so don’t think that when you are going out everyone cares how you look, we all just think about ourselves in those moments when we se other people -’oh I would like to look like she/he does or I woldn’t like to have that ugly legs/butt or whatever’.

Where are those pants from? Lululemon?

How long did you rest between each series ?

Hello Zuzka and Freddy,
thank you for sharing your volleyball story, it made me think a little bit about this. It happens to me all the time and well, when I don’t miss the opportunity, then I am thinking about my body ALL THE TIME. I am so sorry about not getting in shape till now! and have still these annoying thoughts. I can’t enjoy my life fully, I still have this big exclamation mark in my head, that tells me, I didn’t do it again. I didn’t lose even one pound in the last week, month, several moths. It’s because of feeling, that I can’t look so good. I can’t imagine, that I have flat tummy, or even six-pack-abs. It’s unimaginable for me, that’s why I am even after 2 hard workouts saboting my progress with very caloric meal. I just can’t imagine MYSELF being in great shape and look good. Most of people, who look so hot and great like you have been exercising since their childhood, or have just good genes. So that’s some kinda brake for me to think, I can’t look great either. Your site has helped me a lot of time and still helps to put a lot of power into new workout again and again, your stories, your motivations… but I don’t BELIEVE in myself anymore… Would you believe your friend, after he lied you so many times, after he betrayed you again? I don’t think so… so how can I trust myself, that “this time”… I could change it….

Hi Zuzana and Freddie.
I have a lot of stories like yours. But one that I am very proud of. A good friend introduced me to your site. I thought, “Wow, she’s great! I wish I could do that too.” So I went home, tried your workout, sweated, out of breath, couldn’t do all of it (I believe it was supposed to be 400 reps and I only got to 200). So I felt discouraged, fat, out of shape, and very bad about myself. But I decided that I deserved some kudos for just trying it in the first place. I’ve shown other people your site that are more fit than I am and they shy away from it. So I came back for more the next day, the day after that and so on. I’ve been doing your workouts for about 3 weeks now, and I’ve seen drastic improvements in my capabilities already, my blood pressure has gone down from good to excellent (per my doctor), and I now feel very proud of myself when I do finish one of your workouts, even though I have to do some of the workouts in the beginning stages. I look forward to seeing new workouts every day and I’ve even gone back in your library and pulled some out of there to do on the “off days”. I just wanted to say thank you (again) for Freddiet and your hard work to keep this site up and running and available to all. I tell all my friends about it and I know one day, I’ll be the fit one, able to do whatever I want! thanks again! Karen

Hi Zuzana & Freddy

I can totally relate to todays coffee talk – I totally admit that I hate to join in if I’m not feeling confident, sometimes you have to just feel the fear and do it anyway. You’re always glad you did in the end. I am also have a big fear of doing things in front of people which I feel has always held me back in loads of aspects of my life.

Todays score (I beat my previous which I did on 14 Sept)

1. Dyn Squat: 22, 22, 23, 21, 21, 21
2. Rev Push: 18, 12, 8, 11, 12, 11
3. Dive Bombers: 9, 7, 4, 6, 5, 6
3. Pris Get Up: 7, 7, 7, 6, 7, 6

Sx

Ahoj Zuzka,
I would like to share my view and experiences for a first time with you as well….
I liked you coffee talk about the beach volleyball and shame…It happened to me as well but I didnt care and went..it was embarassing when they asked me why i have long trousers etc. BUT I met great people and somehow this event linked to others events that summer and it was the best summer I ever had ! I went with new people to Croatia for trekking, then for kayaking etc. And I met friends I am still in touch with, went to Australia,Bavaria for Oktoberfest, they still visiting me in the Uk and so on. I would not do so many things without them that I even dont want to think about it!
I really recommend to everyone..enjoy the life and forget about what people think!!

And about exercises….sometimes they are really hard Zuzi, especially this sexy beast. I wasn’t able to do prisoner get up and dive bombers almost at all. Sometimes it put me off, but I usually try at least once and then I usually replace them with something else. I do like in some videos that you showing both exercises..for improvers but also for beginners. I have normal weight, going to gym but my strenght is not amazing. I do your exercises almost two weeks and I feel it even if I dont do so many reps or dont finish 30 seconds. BUT I feel afterwards very weak, shaking and breathing heavily..I almost fell off the stairs once how my muscles on legs were weak. Then I assume I do it intense enough for me.
One question?
What is better?
Do less reps in 30 sec., or do more intense only 20 sec.?
Second question?
I do sometimes running or in gym cycling at least for 20 minutes….Is it pointless or i can take it as warm up ?

Dakujem, thanks

Silvia

Glad to see freddys scores My wife and I follow your workouts and it gives me a good idea as to what to shoot for or try to beat I am more muscular so sometimes the cardio stuff leaves me gasping but im getting better at it as time goes.

new mantra from cooking with ming yesterday:
“you are what you eat do you know what you are?”

you work out everyday??? with these workouts?

I love this workout! Great variety of exercises.
Could you also offer some back strengthening exercises as well?

I love your spirit and positive attitude!!!!keep doing what you’re doing! You guys are awesome. :)

Just stumbled upon your AMAZING site! Where do I start if I’m just beginning?

Thank you for your great story – you inspire us so much! :)
I can’t find cooldown and streching video – is it on your site?

Hi Zuzana, thanks for the tut on prisoner get up. For the longest time, I was not able to do it because I don’t know where to power up from. Also now that my thighs are a lot stronger from the past few weeks of one leg squat, I just tried it again and now I can do prisoner get up :D Now I got to keep practicing one leg squat until I can do it without holding on to the chair. In the mean time, my butt has tighten and lifted so much :D

Have a fear even! Never post a comment straight after a workout;)))!

Great workout. I just got my gymboss interval timer and it makes things so much easier.

I think you mixed up the scores on dive bombers : )

And dont be discouraged about being able to do less reverse push ups than the past. You lost alot of arm muscles while you were trying out being a vegetarian. You’re blonde sister’s ; ) arms would looking much bigger than yours in the beat your old score videos. But they are already coming back!!!!

Hi guy, great site my I add, but the zooming in and out makes it hard to watch without getting dizzy. I was hoping if you can zoom in and out a little less

oh wait!! Now I see its 7 and 1/2 lol!!! Ok they arent mixed up

Zuzi, do you know any European seller for Dip Station? Amazon charges almost 200 dollars for shipping to Czech Republic :(

Hi guys,
I just wanted to say that I love your site and your workouts. I can’t wait to try this new workout today:)I also had a question to ask…..how many times a week do you recommend doing these workouts? And do you do any extra cardio on your off days? I was just curious because I currently do these workouts(along with some added weight training)3 times a week and yoga 2 days a week. I was just wondering if this is enough? I was thinking about adding in some jump rope on my yoga days, but I don’t want to over do it. As for my diet I am pretty on point…..I am a raw vegan, so complex carbs really aren’t an issue with me because I don’t eat them:) I eat loads of veggies and fruit, then seeds and nuts. Thanks so much for your great workouts!!!

hey,
i like your website and videos, but i am confused… there are so many and i sometimes there are tutorials and sometimes whole workouts…
i would really love to workout your way, but your website is just too confusing.
thank you so much for your help!
all the best,
katharina

Zuzana and Freddie,

I absolutely love your website and your approach to working out! Because you have become such a big part of my life, I wanted to share a little about myself with you.

I grew up in an active family; my parents were marathon runners, so exercise has always been a very big part of life… We ran, skied, played tennis, soccer, lifted weights – you name it. Because of my upbringing, I became a certified personal trainer when I turned 18, and have been working at that for the past 8 years. (I am 26)

For about the last 5 years I have developed excruciating pain down both forearms and into my hands. In the past year, my symptoms have become so severe, I have had to stop playing tennis, bowling, and *Gasp* weight training! I have even had to completely change how I train my clients because I can hardly grip anything – and have a really hard time helping them with their dumbbells, free weights, etc.

This past winter, I was on YouTube, and somehow came across one of your videos. I was amazed, awestruck, in love :), … many things … but I was completely hooked! I kept coming back to your channel, and then to your website to watch your workout videos. I began to incorporate your philosophy of bodyweight training into my own workouts – for my upper body – and since May 2010 your ‘style’ of working out is all I do.

Zuzana, I am amazingly able to do almost all your workouts without worsening the pain and symptoms in my arms. This has allowed me to resume exercising, and hugely increase my fitness! I would have never believed it before, but your style – High Intensity Interval training – using only bodyweight – is by far the BEST approach to strength, fat loss, and overall fitness improvement. (I constantly have people coming up to me in the gym asking what I’ve been doing, because my body has changed so dramatically – and I was fit before I started your workouts!)

I have even gotten my husband – a former weight lifter – hooked, and now we workout together every weekend, and a few days a week. He calls you ‘his hero’ (hahaa), and we’ve shared you with many of our friends & family.

So, I just wanted to thank you both for providing these fabulous, FREE workouts, and all the positive motivation too.

Now, I have some feedback about your newest nutrition advice. First, I am really surprised you changed your philosophy from the ‘whole food/real food’ (Michael Pollan approach) to one shockingly similar to Atkins! I am not sure where you are getting your information, and I hate to be the ‘bad guy’, but it is flat wrong.

Our diets should consist of about 20% Fat, 25% Protein, 55% CARBOHYDRATE. Our brains alone need about 200g of Carbohydrate daily to function optimally. These should come from unrefined sources like sweet potatoes, oatmeal, brown rice. Not processed sugars. This also means that for every 1 gram of protein, you should consume about 2 grams carbohydrate. For example – 4 oz lean protein + 3/4 cup brown rice + veggies. EVERY meal should contain a balance of Carbs, Protein, and Fat – Not just a post-workout meal.

Gosh, I could go on all day – but I will stop there. I want you to know that in addition to exercise my passion is food/healthy cooking/sports nutrition, and I have studied a lot about this. If you would like to discuss this further, I would be happy to, and have a lot more information to share if you’d like. I seriously hope you will reconsider your diet approach and go back to your old standby – HEALTHY,
BALANCED EATING.

Wishing You The Best From Texas!
AK

PS – I am having surgery on my ulnar nerve (left elbow) next Friday for the pain I have been having. EMG showed pinched nerves in both arms have been causing my symptoms. I hope to be back exercising very soon!

This thing was super effective, my limbs feel like jello :0 We just moved to a new place as well and I have missed 2 days or so of workouts, this was just what I wanted! I matched your time on everything ALMOST except for those dive bombers…my arms need some more strength. Working on it!! Thanks to you & Mr. Freddy…I look so forward to your newest posts. Sometimes, while I’m waiting for a new one I go back and read the older ones :) xoxo Lish

Hi Zuzanna and Freddie!
I notice that you are looking especially buff lately, like more muscular and showing really big muscles with zero fat, and I mean this in the most complimentary way :) Is this from all the protein and low carb or from the latest workouts? You look beautiful as usual :) but for me and my body I want more a physique like you used to have, more long and lean rather than buff and bulky. What do you think, is it the carb thing? I’ve read that alot of body builders limit their carbs. Is Freddie also looking more buff and built? I want to know your thoughts on this!

thanks love!
Marie

HI Z&F
Hi thank you for good work out i don’t know why i can see any post and my don’t get up to thanks Stania

Zuzana !!! This was the first time I did the workout in the same time with you, and man, did I push harder !!! I almost kept up with you for a while …hee hee. But yes, this format works great ! Love you guys ! I am looking forward for the new website too.

I can’t wait for the tutorial of this work-out! ^^ I really enjoy your work-outs, so thanks for all your hard work :)

I havent had a chance to do this exercise yet but am thoroughly looking forward to it. I agree with kimberly’s letter to you and freddy! What a great thing u guys are doing for us out here! I am constantly checking up on the website to make sure i havent missed anything! I need a phone notification every time you post your new videos thats how addicted i am!

what do you feel about beans? do they count as a carb you must earn or a good carb since they have protein?

Zuzana / Freddy

Not sure if this is a typo or I am reading it wrong but shouldn’t it be 24 rounds vice 6? Just thought I would ask. I love the site and it gives me the drive and push I needed.

Thanks again

I took the dogs out for their jog up to the river as warm up. I felt really strong today and pushed hard in your workout. Of the three times I have done this workout, this was by far and away the best overall, with big improvement in all exercises. I am thrilled–and amazed, ’cause I thought my last effort in March was pretty unbeatable! I feel so much stronger, which all translates into better surfing, my real passion.

Today vs March 10 vs Feb 11
DS: 24-24-24-24-24-24 =144 vs 123 vs 105
RPU: 21-17-16-14-15-15 =98 vs 85 vs 67
DB: 8-7-6.5-6-6-6.5 =40 vs 36.5 vs 30
PGU: 6-6-6-7-6-6 =37 vs 30.5 vs 34

I even felt good enough to go for a stand up paddlesurf session to cool down afterwards–the reward! I think I earned a few carbos today! Thanks for an awesome workout, as always. I can’t emphasize enough how effective your mini workouts are. For the little effort/time expended, your exercises reap the biggest rewards of all the different stuff I do. You are on to something big!

I think you meant to say 24 rounds of 10 & 30 Sec’s to make 16 minutes or six rounds of the four excercise’s

My favorite workout so far. It’s very hard and very fun at the same time. Here what I was able to muster:

Dynamic Squat
20 19 18 19 20 21

Reverse Push Up
16 9 9 8 6 8

Dive Bombers
6 6 5 5 5 7

Prisoner Get Up
6 5 5 5 5 6

Getting stronger:)

Hey!!!!

I was so inspired on Kimberly´s message, that I wanted to wrote you also. I have been exercising for my whole life and I could not do without it! It just makes me feel so good. I´m a student and this autumn I have been as a exchange student in Spain. For the first weeks I tried to get back to running, but the route I need to run is too dangerous, so I quit that. Then I needed to come up some other solution and ´cause my school takes a lot of time my boyfriend recommend me HIIT workouts. Then I remembered you´re site that I had found about a year ago.

Now I´m following you´re workouts and I´m also writing about it in my blog. I´m now really excited about HIIT workouts ´cause I have noticed how well I feel after it. And now I´m also trying to change my diet. It´s not easy ´cause I have a lot of stress, but I´m taking babysteps! And I believe when I get back to finland it´s going to be a lot easier. I´m just wondering what do you count as lean protein ´cause the internet says a lot about it and I feel little lost. If you could do some kind a list in some point I would be SUPER happy!!!!

And thank you for sharing the workouts with us! My route of becoming a strong and healfy BodyRocker is one the way!!

Wow !
I loved your video ! You are such an amazing person Zuzanna !
You are totally righ, we should never be held back by our shape.

And great training btw I want to try it tomorrow ;)

Hey Zuzana what happened to the new site?

AMAIZING! Thanks for the great workout Zuzana and Freddie!

zu whens the new site coming?

This was one of my first workouts as well, brilliant! Your arms are looking really burly lately, way to bulk up…go girl, you look fantastic!

Hi Zuzana,

I have to admit that ever since I found you on youtube.com(4 months ago) I been looking up to you a lot. I love the type of workout you do and you look amazing. My motivation was to become as fit as you or close enough. I lost my motivation to working out about 3 weeks ago and so did my healthy eating.My struggle is eating healthy, I don’t eat vegetables( any suggestion?) and I crave bad, fatty food. Help! I need to get back on track.

Thanks,

Carmen

I had started following the workouts 5 days ago. I liked very much these one because I could do it all :)

Do you have a beginner modification for the Dive Bombers?

Hi Zuzana,

I was surprised to see that u did more dynamic squats than Freddie, hahaha…
Anyway, Kimberly’s story is inspiring because I too had a foot injury back in 2005 in Basic Training. I broke my right leg and crushed a few bones in the same ankle. Exercise was DEFINITELY challenging, so I completly understand! ;) But there is always hope. The body is an amazing thing and, like Kimberly, I discovered that my body was capable of bouncing back incredibly!
Seeing u push yourself and even stuggle a little is motivating for me. I do these workouts everyday as well, and it’s funny because I almost feel like I know u personally or something.. like a long lost friend, haha.. you’re just so down to earth and warm with your coffee talks ;)
I think it would be amazing to meet u and Freddie one day. If only you guys didnt live so far away.. Remember, I’m from south Louisiana.. long way from Prague.
Well God bless and keep up the amazing work ;)

Oh and I’ve also been posting ur latest workouts on my facebook page, so there’s some extra exposure for ur site ;)) If u have a facebook, why dont u let us know in one of your coffee talks so that ur faithful friends who follow u can be connected. God bless!
BODYROCK BABYYY!!!

Thanks so much for sharing your knowledge! You have truly inspired me!

Dear Zuzana and Freddy,
I love your videos soo much!
here’s my story:
I’m 15 years old turning 16 pretty soon and I used to be very confident in my body. I didnt care that I drank a soda a day or any of that. But I always got yelled at by my parents about how I have to much meat on my stomach and it doesnt look good so I was so upset I looked up ab videos and there you were. I watched a bunch of them and then that monday I started the 5 meals thing and your videos on top of my sports schedule. the five meals knocked me on my ass so I continued eating healthy in small amounts just not protein in every meal.
Im already seeing changes and im on my third week of this and already seeing changes! I struggle with snacking but I’m working on it! I’m more insecure than ever right now but its giving me motivation to work harder. i love the videos that u workout with us keep doing it! thank you,
Rachael

Hey Zuzana and Freddy! I’ve been M.I.A from following your blog. I’m back in school and quite busy… I’m working on my time management, and therefore I am back! Workouts are amazing! (like always)

Dear Freddy and Zuzana,

You guys are a blessing for me. I cannot stress how much you two have inspired me to change my lifestyle completely. I have been following you guys since August of 2010 and my body has changed dramatically. I’m toned, healthy, and happy :). Let me start at the beginning. My long journey of self awareness began in April of ’06, the first time I felt ashamed of my body. I was pretty happy back then. I was pretty active..running in gym class and walking a lot. My diet was okay I guess. It didn’t consist of fruits and vegetables much…and no more than 4 cups of water. Okay! You can say I had a terrible diet lol. But I didn’t know anything about exercising and eating well. Then one day, it hit me. The day that completely changed the route of my life forever. I was called “fat” by a boy. I can’t describe how I felt standing there and absorbing the information. It felt like someone just smacked me in the face. I had an uncomfortable feeling in my gut and was put down so badly. From then I started to strictly watch what I ate. I was at a healthy body weight, 5’1″ and 105 lbs. I consumed no more than 500 calories daily and lost about 20 pounds. I felt weak..but I kept on seeing myself as big. That’s the brutality of anorexia. You are never happy the way you are. Your self esteem is lower than low. I became depressed and started to binge followed by purging. My doctor told me that if I didn’t stop what I was doing, I was going to die. I went on a camping trip with my close friend and that experience was a wake-up call for me. I couldn’t do the things I loved to do such as mountain climbing or skiing. I had realized the ugly truth of what I was doing to my body. I had no energy..I had to stop. From that point on, I started to eat well and walk a lot. As soon as I healed completely, I started to exercise. I started to get involved in nutrition and now I am studying to become a nutritionist/dietitian. One day, I saw your video on youtube and I fell in love with you. Your videos told me that having energy is beautiful, being happy is beautiful, and most importantly, being healthy is beautiful. I started to follow your workouts and immediately discovered how out of shape I was in. But I wasn’t discouraged. I pushed myself to try as hard as I could and set goals for myself. Because of you, my sugars are stable (I’m type 1 diabetic), I love my body and my self esteem has skyrocketed, I improved my mile time drastically (from 14 minutes to 7:45!!!), I can do the splits (I have been longing to do that all my life and setting goals helped me achieve it), I’ve discovered my well being, I have discovered my passion in life which is nutrition, I eat well, I am toned and fit, I’m disciplined, I’ve overcome my eating disorder, so much more, and most importantly, I’m healthy now. Thanks to you. You guys are angels that were sent from heaven. I wanted to say thank you for all you do and putting your time and effort onto this site. Keep on inspiring people :)

Best Wishes,
Lori (Bodyrocker!!!)

F.Y.I – I will be doing this workout tomorrow morning and post my score :D

are you not putting up what we are going to do from the week anymore? when is the new wedsite gunna be up?

Thank you for very inspiring workout-tips! :)

When it was time for recess, I’d grab my jacket and a book, take a seat at the portable porch, and, as I became colder and colder, my classmates would, bit by bit, come along and drape their outerwear over me.

When my friends visited overnight, we’d spend a normal night playing. Then, it’d be time for bed and I’d grab my book, and usually she’d grab hers, and we’d read ourselves sleepy.

The next morning, she’d be up and ready to eat then head out to play, but I would want to stay in bed reading.

I was never even chubby, but I wasn’t very strong, either. I never knew what my core was until this past spring.

All the time between ditching my friends for books and finding my core was filled with poorly executed physical activity. My participation in cross country running was non-sustainable because my diet was irregular and rather poor. I was sick sooooo often through elementary to high school. I was soooo busy with extracurricular activities.

Now, I eat better, but not perfectly, and I make it a point to stay active and activate my core. I rarely get sick now and I have the energy to perform physical tasks daily.

I love this new me. I want to live forever.

Really love your workouts! Thanks!

Zuzana you look amazing :))

Thankyou soooo much for your workouts!!!
Over the years (i’m 33) I’ve been getting more into fitness but always so frustrated at the limitations each discipline comes with. I didnt want to be a yoga freak, a pilates freak,a gym freak or a running freak, I just wanted to be strong and fit (my fave sport is rock climbing and trekking)
I was dreaming about finding a routine I could do at home, in my spare time, with little or no machinery, but damn hard, where I could feel my body working for my body!!! Then I discovered you on Youtube, and the rest is history.

Thankyou also for being so positive all the time, it makes a difference :D

Keep it going, never stop!

I did this workout yesterday. I love that I can do your workouts in real time, such a great motivator for me. I am not sure if you are still having problems with your comments, but I thought I would post my numbers from the exercise routine yesterday. The reverse push-ups and dive bombers killed me. I need to work on these two. Doing the reverse push-ups before the dive bombers, left me with hardly any upper body strength ufff. That was tough. I pushed hard, cooled down, and stretched, but oh man are my arms sore today. A good kind of sore. Thank for the great workout and sharing your life with all of us out here.
Dynamic Squat
R1 R2 R3 R4 R5 R6
22 19 15 16 11 12

Reverse Push-ups
R1 R2 R3 R4 R5 R6
9 7 6 6 1/2 4 5

Dive Bombers
R1 R2 R3 R4 R5 R6
7 5 4 3 3 2

Prisoner Get Ups
R1 R2 R3 R4 R5 R6
6 6 5 5 4 5

So, thanks again for an amazing workout. Have a good day guys.
~Kristin

Dynamic Squat
17, 14, 11, 14, 14, 14

Reverse Push Up
8, 8, 7, 7, 7, 9

Dive Bombers
4, 3, 5, 41/2, 5, 41/2

Prisoner Get Ups
3, 3, 3, 3, 21/2, 3

I tried the first 2 reps of the dive bombers the reg way but the others i did as beginners. It was still hard. I liked this challenge and i feel good about it. Thanks Zuzana for making me feel this great about myself and i pray to God that you and Freddy will be able to continue to do these. All i need now is a gym boss timer and i’m working on it.

Love
Dania

I guess mine started when I was younger! I use be an avid runner also. I was the youngest to run the Cheeta Hurder 1/2 marthon at the age of 9.. I ran 3 1/2 marthons befor the age of 15. when 15 hit I became depressed and stopped running. my fall back was eating and eating.. by the time i was 18 I was 190. I was even more depressed, and developed an eating disorder. then year later I became pregnant with my son anthony.. loosing all the weight I did I gained back + more. when I gave birth I weighed 250 lbs. I became even more depressed. and went bakck to old eating habits. fast forward 5 years. I met my husband, and 4 years two more children later I shot right back up to 275. I did everything to loose the wieght, starving,diet pills, fad diet, overworking out. then I found boxing.. I started doing it 3x a week and loved it.. and again tragity hit.. I abtained a shoulder injury at my work that left me in a brace for 2 months. I again became depressed and gain back all I had lost when I was boxing.
I was sad and hated the fact that I may never box again. then for some reason I was surfing the web and I found your link on utube. what got my attention was the GaGa buns.. How she was your insperation, because of her energy and beauty.. from there I started doing the work outs.
it has been five months since my injury and I have progressavly been getting better not just with p/t but with your workouts to.. I am stronger and more confident and I am doing thins to push my self that I never thought I could do.. I have been relesed to go back to boxing.. one of the happiest days was when my doctor told me I could. I start back up in Dec and I am looking forward to it. I also am glad that I found your work outs. It has help me have more selfconfidence. and I am great full for that… Tiffany

Hi Zuzana,

I’m noticing that your arms are getting more muscular just from the past month. Is it just from your workouts that you do every other day or are you eating differently? Are you taking any supplements other than whey protein and maybe a fish oil? Do you think your pre-workout coffee makes a difference? I hate drinking coffee and don’t really drink anything but water.

I noticed that your eating is not as clean as I see fitness models, but I also notice your body is in incredible shape. Your workouts seem so intense for the short amount of time you do them.

Is it basically having a caloric deficit, doing short, intense workouts every other day, getting enough sleep, having a good attitude and doing this consistently over time to get to where you are? Or is it something else that I’m missing?

Thanks so much. You are an inspiration to me and I’ve incoporated some of your moves into my Tabata exercise days.

Blessings,
Doris

Phew! That workout kicked my butt! Well, actually it kicked my arms! I had to adjust some of the exercises to get through all the reps, was kind of bummed that the tutorial video was posted yet, but I think I adapted alright.
I was an overweight kid and I let that stop me from tons of things in little ways. Probably the best example was the way it kept me from approaching boys I liked. I would always presume that my physique would keep them from liking me. These days I’m way more in shape (although I still have work to do) and I’m more confident but somehow this insecurity has followed me through to adulthood. But even finishing little accomplishments, like a workout, helps me feel better about my self. And at the risk of sounding totally sappy, now a days, I’m less interested in building self esteem to meet a partner and more just so that I can feel good about my self and I can be comfortable in my own skin. This site helps me do that. So THANK YOU!!!!

I did this today with regular push ups and modifications and I’m still gonna have sore arms tomorrow! I love that the workouts are challenging and short! I don’t want to workout for an hour at a time. By the way, what do you use to keep track of your reps? It looks like a regular notebook but I wasn’t sure. Also, what kind of shoes do you use? I’m due for some new ones. Thanks!!

can u do workouts without time and tell us what reps to do

My problem is fat on the hips.please help.

that was incredible :)

i want more workouts! not just ones a week :/ a new workout every day has been nice :D

hi !! im really vet!!
My score the days is:
Dynamic Squat 18-16-16-12-15-15
reverse push up 11-7-5-4-5-4
dive bomber 4-3-2-3-4-4
prisonner give up 4-4-4-4-4-4

tanks Zuzanna & Freddy

Rock climbing is a wonderful thing to do. It’s very difficult and will tax muscles you didn’t know you had (though since I’ve started doing your workouts with you I’ve found I am less and less sore after serious climbs so you’re well prepared) and it’s also very relaxing, you have to just zone in and pay attention. I’m sure you’ll enjoy it. Keep us updated, pictures of cliff conquering are great! haha

Also these new real time videos are great. I (and I’m sure everyone else) really appreciate all the effort you put in to making these videos and providing the information that goes with them, and also very much for keeping it free. This website is a little gem, It’s done me a lot of good, I’m glad to see it growing.

I love this workout…but damn my arms could feel those bombers right after pull ups, wow! Thanks again for all your hard work Zuzana and freddy!

dear zuzana and freddy,
i have been following your workouts since april of this year and obviously, i adore them ! like many other bodyrockers, i’ve been able to transform my body like i never thought possible. zuzana, you are such an inspiration !
but i actually had a nutritional question…what’s the best thing to consume after a workout and when should you be eating ? i’m not really a big fan of protein shakes and there’s a lot of different opinions out there on post workout nutrition; some professionals say you should drink carb packed beverages (ie. gatorade), some say you should eat something high in protein…my gym pushes chocolate milk, etc. what do you personally do ?

Hi zuzana,

since a time ago, i;m feeling very tired, i make any scuse to doint do my workout. normally a workput at nigths but i go out of work tire, a try some times to wake up morning and do the workout but its difficult for me too amke up early.
please i need your helpwith a tip to be more enegize, im very orry becuse i star to gain weigth

Hi Kimberly !! i m impressed by your videos! I work as a fitness instructor in my country and as a personal trainer for the last years. You have a perfect technique in your workouts and your exercises are very impressive .I ve seen a lot of women training in the gym and instructors but no one is so prefect . I m planning to start my own small gym business and i will try to include your training in it. Its exactly the type of gym people must do. You are born to be a fitness model:)

Hi! I’ve been following your exercices for about a month and i love them. I was actually wondering how did you look before this workouts, perhaps you will post a foto. good luck!

Hi Zuzana and Freddy!

I only wanted to tell you that the tutorial video to the Sexy Beast Workout is missing. I thought it took only time to finish it but then I saw that you already uploaded it to youtube.
If you know about it and only have troubles, please forget about my letter.

Zsuzsi

PS.: I love working out with you!

I love the older workouts. The moves are a little more natural and that makes the workout on the whole more enjoyable to do. One request though- could you guys list the moves like you used to it makes it easier to keep an eye on what’s coming next.
Thank you,
Cat

You owe me new jeans.

haha, okay, maybe not, but please explain to me how the 4 new pairs of express jeans I bought a month or so ago (which were a size smaller than the previous ones!) are now annoyingly baggy.

I blame (thank! ;) bodyrock!!!! You’re killing my bank account here…

love love love this workout, one of my go to’s on time crunch days :)

Divebombers are now a favorite of mine, though when I first tried them about a year ago I couldn’t even do one. I was so discouraged :/ For those struggling, yet wanting to progress as fast as possible and get off your knees, try going down and then just coming back with your knees down (sort of like negative reps for pullups). From there, I learned another variation/in between from a mixed martial artist. This helps get you from your knees to straight legs…before I just didn’t have the strength to push myself back up with totally straight legs.

Keep a slight bend in your knees, with them following the forward motion of your arms. Be careful to not bow your back and keep your core tight as doing this improperly, as with any exercise, could lead to injury. This variation allows you to lift ever so slightly with your hips when coming back, thus giving you the full range of motion until you take the plunge or rather build the strength to go straight legged! You’ll feel a little animalistic, but it’s sort of fun ;)

Thanks again body rock =D

Hi Zuzana & Freddy,
Love the website, and the programs that you both have created and looking forward to the updates of your new website and challenges with the timing of the rountines.

love,
cece

You two rock! I have been following you two now for about 3 weeks. I have lost 4 lbs so far yay! However, in the last 3 years I have gotten bigger. I was always slim 5’3 being between 110-125 (my happy weight). Doing my first period of weight gaining, I got up to 155 in less than a year, starting from 125 (I did not know what happen between going to classes from 8am-2pm and working from 2pm-11pm, oh yeah and squeezing homework in between). Between Oct. 2008 and Apr. 2010, I manage to get 15 lbs off and keep my weight at 140, which was ok, but I was not happy yet. However, I got married in April and starting commuting almost 1.5 hrs to work, working 50+ hrs a week in the mall and I have manage to put on the most weight yet. I had gotten to 166 lbs. WOW! This was all within 7 months of marriage and again an unhealthy work schedule. Now I have a better job, and my husband and me have gotten more stable. So, I’m trying again, this time I’m working to lose 42 lb by our 1 yr anniversary, which is in April (8lbs a month). Do you think this is pushing it to hard? I’m really more aiming to live a healthy and active lifestyle this time around.
PS. I have notice that my biggest problem is doing extra activities and keeping myself motivated after work. I don’t have any girlfriends that aren’t busy (my husband is naturally slim and loses weight with him trying). Any suggestions? What did you do after your girlfriend decline? Did you go alone?

By the way, I thought I would do the last post you posted right after this, but there is NO WAY!!! Ha! I love knowing I don’t have anything left when I am finished!

Great workout you guys. This one still has my shoulders sore 2 days later!! It must have been the dive bombers combined with the reverse push ups! I am in the best shape I have ever been in and my asthma issues have been extremely minimal. I tell everyone I know they need to be doing Bodyrock.tv. Thanks for always having new and refreshing exercises and really caring about health and fitness!

Amanda

[...] did the Sexy Beast workout from bodyrock yesterday, which left us both fatigued. We are also in the middle of a huge painting [...]

I did this workout yesterday,
i feel that someone shot me in the legs, I cannot walk :)

Hi Zuzana!

I love your blog and I admire your work!
I think your one hell of a woman!

I had a lot of unsolved issued concerning my body…and at one point of my life I lost a lot of weight and looked really good!

At that time I completed a yoga teacher course and ran a 10km race which I had never done before….I felt so free, alive and young! I was 33! :)

I was fit as a young girl but having stopped smoking I gained a lot of kilos I couldn’t get rid of. The way I lost them in the end was fasting…NOT EATING ANYTHING!
Now the kilos are back again (obviously it wasn’t a best way to lose weight!) but I am not gonna give up. I give yoga classes and I sweat like hell, but keep on doing it. I felt ashamed, since I as the teacher am fatter then some of the students and I should be the fit one being an example…

So I understand what you are saying because no matter how hard it is we should keep on doing it…we always feel better afterwords, right? :)

Hey Zuzana, it’s hard to believe that you were ever insecure or over weight;/. I have always had insecurity issues, i was never justified unless others commented on my weight, hair, makeup or whatever. It’s really sad. Im 36 and i am much more secure now then i have ever been in my life. Even when i was a cheerleader in high school and only weighed 98lbs. I was thin but not in shape. Theres a huge difference. I have been doin your workouts for almost a year in December nd i have never had these kind of results to my body. I was never over weight but i was never as toned as i am now. I tried everything, from working out for 2hrs a day to cycling, running, weight lifting and i even paid for Juliann Micheals sessions and it didn’t do what you have done with your 12 minute workouts and so i must thank you and Freddy from the bottom of my apple toned ass!!! I love you guys and will workout to you guys forever. Thanks for my self confidence :}

Wendy Hernandez
Castle Rock, CO

ufff…. cannot do the prisoner getups without using my hands!! long way to go for me!!

Hey guys I am absolutely loving this workout it is great! I have done over 10 of your workouts so far, and I’m following the diet program. I love new fresh challenging workouts, so this program is ideal for me:) You guys are really an inspiration! Keep up the amazing work!

great workout, my scores:
Dynamic squat: 23,22,22,21,17,16
Reverse push up: 20,11,8,8,10,9
Hindu push up: 9,8,9,4,8,7
Prisoner Get up: 6,6,5,4,5,4

Hey Zuzana!
Just to let you know…your awesome and you’ve changed my life! I’ve been a ‘gym freak’ for five years alternating between heavy weights and cardio. I used to run and cycle a lot (only high intensity interval), until I got a severe calf injury. I couldn’t run anymore. Soon after NO amount of exercise saved me. I have not been running for the last 8 months..the layers of fat came on, cellulite appeared on my legs and I even got a tummy :0( I pushed really hard and tried to even increase the weights in the gym or do different cardio exercises..but nothing worked. I hit a plateau. My boyfriend chanced upon your site (don’t ask how he found it) and YOU were EXACTLY what I was looking for! In 5 of your sessions I felt stronger, my body started toning up, I lost some of the ‘waist’ fat and my arms and butt look great! I LOOOOVE your workouts and your motivating tips. Your workout helps shock the body out of its routine and they’re short, so instead of feeling tired and sore (like I used to after the gym) I feel GREAT!!! I have more energy!
Soon I’ll have a body like yours ;0)
Keep motivating and exercising! Your the best!xxxxx

When I was small I used to do Rythmic gymnastics, and when I was 12 I moved to another country so I started in another group again. I especially remember this Russian trainer we had who told us that if we didn’t eat sugar we would jump higher.. What affected me the most, though, was that the trainer didn’t motivate us others, only the best girl in the group. I felt fat, and I have always been a little clumsy hehe. Later, my brother also joked around that I was chubby (he was very thin) and the funny thing is that now he’s not thin anymore and I have in the last 6 years lost 9kg and kept my muscle and I feel good! :) I actually switched from rythmic gymnastics to Beachvolley and It’s much more Me! :)

Hey Guys!! I just love the page now more than the older one!! It´s more fun and it´s away better than it used to be!! The tutorials are great. They make me more aware about the movements I should do and how i should do them. Keep on with this amazing page. I´ve noticed a massive change after a month and a half doing these workouts, even I could notice my body changing in a fornight or so!! I love the coffee talks and in general everything of the new version. At the beginning it was a little confusing to find whot you wanted but then I got used to and I really like the change.
See you about guys!!

Martin.

Hi ^_^ I just wanted to share something that may help. I do not have a dip station, but I went looking around the house and found my grandpa’s walker. It is practically the same thing :P

Hey how are you? I love your workouts and have been trying to do them and having trouble with your site. none of the workouts load especially the older workouts

Please help me

Also I am trying to get abs. Im a skinny girl but dont have any definition and need your help. I also dont know how to cook which is a challenge for the diet. Please help me

[...] Sexy Beast workout from BodyRock.tv: basically there are four movements that target different areas. You do them 6x each for 30 seconds, as many as you can fit in. Here’s how I did: [...]

Hola hola, I do not speak groins, is of these videos with subtitles in Spanish? Or doubled to the Spanish? Regards!

hola no se si se entiende, tienen estos videos con subtitulos o doblados al español, o castellano, saludos

Is this the new site?! Looking good :o)

Grat work out! I have watched your workouts for a long time, but only started doing them since we can do them together, and my honey is joining in a well – we love it! thank you both. also love the new look of the web site. Thank you thank you for helping us get back in to working out.
Fiona

Awesome Work Vinny!

Good Morning Guys!
I too would like to congratulate you two on your new site..it’s beautiful! And Zuzanna-you’ve never looked better! Thank you both for all of your time and energy in assisting so many of us BodyRockers around the world. So I just finished this workout and OMG this was tough! The dive bomber exercise killed me! lol…..definately need to practice those ones! Anyhoo, here is my score…
1: 18-23-21-20-18-19
2: 13-11-8-9-9-9
3: 6-4-3-(modify)-3-3-2
4: 6-6-5-6-5-6

Thank you and much love from Ontario, Canada
Tammy

Hey Zuzana! I did this workout on Thursday but forgot to post my results.

20, 20, 19, 19, 17, 18
12, 10, 6, 5, 5, 5,
7, 6, 4, 3, 4, 4,
6, 6, 6, 5, 5, 5,

As you can see it is my upper body that needs work. I was doing the modified dive bombers that whole time. My arms were shaking so much during this workout. It was awesome! :)

Hi Zuzana,

Is it me or did anybody else feel nascious after the divebombers?
Here are my results:

Dynamic Squat: 25/24/23/22/21/20
Reverse Pushup: 13/11/10/10/9/9
Divebomber: 8/5/4/4/4/3
PrisonerGetup: 6/6/5/5/5/5

Just dropping by to say Hi Zuzana :) It’s the same old Audra that’s been following you for a year now and I finally added my picture to my name as well as “Fit” all because of you and Freddy! Just finished the Sexy Beast workout and can’t wait for todays’!

Hey Audra!!!

Awesome! Love The Vids. Great Workouts!

Hey! How old were you when you started working out, Zuzana? This question’s been bgging me for months!

I LOVE LOVE LOVE this workout it kicks my butt every single time, but I have great “conquer the world” kind of energy. Thanks.

realy amazin. zuzan you are the best.
jss

Hi , what other exercise could be done instead of Reverse Push ups? dont have the right chairs.
thanks

Oh, my hands are out of order for the rest of the day, thanks to this workout:) I’m glad I’ve done the Christmas challah (Czech one, not Jewish) for my boyfriend yesterday, today I definitely wouldn’t manage to knead the dough properly:)
I’m just wondering – last time there was Sexy Beast Workout, there were Side Jump Lunges, Walking Plank, some Push Ups and jumping…I called this one in my diary Sexy Beast Workout II. :) Anyways, here’s my score:
1. Dynamic Squats 24-24-24-23-20-21
2. Reverse Push Ups 12-9-8-8-8-8
3. Dive Bombers (these were really killers after the Push Ups) 4 1/2-4-4-4-4-4
4. Prisoner Get Ups 6-5-5-5-5-5

By the way, for Reverse Push Ups I use absolutely basic Chin-up bar which I got for cca less than 20 USD (cca 350 Kč), I just put it lower into the doorpost than usually.

Thanks for great workout, Zuzi & Freddy!

Tereza

28;28;26;26;23;22
15;11;7;7;7;6
7;6;4;4;3;3
7;7;7;7;7;6

I love it..Thank you Suzzana!!

Thank you for this workout. Looking forward to check my progress after 3 months. Now I’m just a beginner with a lot of weight to loose.
My score was (modified workout):
17 – 15 – 14 – 12 – 14 – 16
9 – 10 – 8 – 9 – 7 – 6
8 – 5 – 6 – 5 – 5 – 5
4 – 4 – 4 – 4 – 4 – 4

LOVE THE VARIATIONS FOR BEGINNERS!!!!!!!

Sorry I’m confused…shld the timer be 24 rounds . 10 sec rest and 30 sec work…not six rounds…or maybe I’m just not getting something????help

She has it separated into the 4 different workouts. You could set your timer for 24 rounds, but that means you have to go directly into the next exercise with only a 10 sec. break. I did the 6 rounds, then just reset it each time. Gives you a second to get yourself ready for the next exercise.

Nice, short workout today! First time doing this workout:
1. Dynamic Squat: 23, 22, 22, 21, 21, 21
2. Reverse Pushups: 16, 12, 11, 9, 9, 9 (oh man, these were really hard!)
3. Dive Bombers: 6.5, 6, 5, 5, 4, 4.5 (woah, also ridiculously hard, but I managed to stay in plank, didn’t go on my knees to do any of them)
4. Prisoner Get Up: 5.5, 5.5, 6, 5.5, 6, 6

Zuzana, these scores posted are your new scores, right? Would be interesting to see your old scores…

Good job for doing one of the workouts! Are you hooked yet? You will be soon!

Thank you for this quick but intense workout.. :) 
Dynamic Squat 19 23 21 21 21 20
Reverse pushup 13 18 16 11 12 16
Dive Bombers 5 5 5 5 5 5
Prisoner get up 5 6 6 1/2 5 1/2 6 6

Thank you for this quick but intense workout.. :) 
Dynamic Squat 19 23 21 21 21 20
Reverse pushup 13 18 16 11 12 16
Dive Bombers 5 5 5 5 5 5
Prisoner get up 5 6 6 1/2 5 1/2 6 6

Yay! I loved this workout the first time and have forgotten about. Just I what I need to get over the mid week hump tomorrow! Looking forward to it

Hi Zuzana, I just want to let you know that even though I am not part of facebook, I still can look at your page and I read your question about your hair colour. I think you look beautiful with whatever colour you have but my most favourite is definitely blonde. For some reason you just look so sexy with it and it brings out your eyes. It also makes you look young and more tanned. It seems natural for you to be blonde:)
 
Can’t wait to do this workout for the second time tomorrow morning!!!

Dynamic squat (normal): 12, 11, 8, 10, 9, 9
Reverse Push Up (normal): 6, 4, 4, 4, 5, 4 
Dive Bombers (on knees): 3, 3, 3, 3, 3, 3
Prisoner Get Up (first round normal, had to use my hand to help me stand for the rest): 2, 3, 3, 3, 3, 4

Dive Bombers are tough suckers. Can’t wait to be able to do them the regular way. 
As for the reverse push ups… I don’t have a dip station, and my chairs are only good for knee lifts, not reverse push ups. The only thing I have available that would support my weight for this exercise was my table. I crawled underneath and pulled up by the sides. I don’t think this was adequate because I felt it in my forearms more than anywhere else. Someday I’ll be able to buy a dip station so that I can do these right. :p
Good workout!

I really enjoyed this workout because I was so pumped for this after two days off sick:) This was my 2nd workout for the day because I missed you guys so much:) I beat Zuzi for all the exercises!!! I use to hate Dive bombers because I couldn’t do them but now I can power right through them with great strength and I totally love that feeling of improvement. With the Prisoner get ups I still can’t alternate between both legs and tend to put a lot of stress on my right leg to get me up through all of them:(
1.Dynamic squat 23,22,21,21,20,20
2.Reverse push up 13,12,11,11,12,11
3.Dive bomber 8,8,8,7.5,7.5,8
4.Prisoner get up 6,7,6,5,5,5
So glad I got dinner ready nice and earlier. I just have to heat and serve:)

I redid it because it was the today’s workout. But before this one i did “Fitness sexy wo” And I’m very happy because in 1 week I made progress !! (my score is on “Hot fit & thight in 2011″ which the same wo ;)
 
Dynamics squat : 30.30.30.30.29.28
reverse push up : 15.12.11.12.10.11
Dive bombers : 9.9.7.5.6. 61/2 (From the 3rd round my arms left me !!! killers PU !!)
Prisoner get up : 8.8.8.8.8.8

Dive Bombers?! never done them…can’t wait to try them this evening.

1-dynamic squat: 22-18-15-17-15-14
2-reverse push.up: 10-10-7-3-12-14
3-dive bombers(knee) 5-5-5-5-5-6
4-prisioner get ip: 6-6-6-5-6-6

guauuuuuuuu increibleeeeeee siento que las gotas de transpiracion me caen por todo el cuerpo graciasss zu and freddy
kisses

Great idea to show the whole workout :D
Today I’m going to workout with you so I can push myself harder! What a joy <3

Before I do the workout I wanted to share my story as you asked us to do.
I've been doing ballet for 8 years and handball for about 4-5 years, but had to stop with both because of lack of time. School was just time robbing and I could't handle everything. But I stopped with handball because of the team. All girls were from rich families, very snobby and arrogant and they excluded me completely. I continued for almost two years but had to give up. It was too hard for me to handle it at that age and I already had a lot of experience with mobbing/bullying (of course as victim) for many many years.
Anyways. When I was a child, I was very slim, small appetite but very active. Then puberty began. the big bummer :D
My hormones changed my body and I began to developed feminine curves but for me I started to look fat. I was so ashamed and even though I went to ballet it just got worse. In the end I couldn't do any sports because my body was so ugly to me. Swimming is a torture, sports with other people is a torture.
I've been missing many chances to do anything because I was ashamed and disgusted: no swimming with friends, no sports, no parties at clubs, no skirts/dresses/shorts.
For me everyday is challenging. Facing other people is no problem, but I'm constantly asking myself: How do I look? What is he/she thinking when looking at me?
For years I wanted to start dancing again. Dancing has always meant so much to me. I have the chance to take lessons at university but I can't go because I think the exact same thing your friend does and you did: First I have to get in shape!
Now I'm bodyrocking and feel like I didn't feel for ages!
My power increased, I'm happier, stronger and more confident. There is still a long way to go before I reach my goal but now I KNOW I can make it…thanks to you two!
I cannot express my gratitude. You gave me hope and power. Your sincerity is exactly what I needed. No bullshitting like all the other gym instructors. They all tell you it's easy and they do follow their rules without any problem. But you say it's hard and that even you have sometimes problems keeping up your diet and I appreciate that so much, because it makes you human.

I realized what was standing in my way was me. Andy my self destructive attitude. Instead of thinking "I can't do that! I don't look likes this!" I now think "I WILL look like that and I can do everything I want!"

Thank you Zuzana and Freddy, from the deepest of my heart.

And now I'll prepare myself for the workout :D
I'm so excited!

One of my favorite workout. Can’t wait to do it.

Did the workout, showered and made lunch :D Deserved this salad!

My scores:

Dynamic squat:20/ 23/17/15/20/15

Reverse push up: 15/13/10/10/8/9

Beginner dive bombers: 6/6 ½ /7/8/6/8 ½

Prisoner
get up: 5 ½ /5/4 ½ /4 ½ /5/5

LUV’d IT!!!!!
Dynamic Squat:  23/22/20/20/22/19
Reverse Push Up:  12/9/9/6/6/7
Dive Bombers:  9/8/6/6/5/6
Prisoner Get Up:  5/5/5/5/5/6

Thanks Z & F!!
Have a fantastic long weekend Body Rockers!!!  :)

Hey Vivi!  You are a (sexy) beast, for sure, with those scores!!
I think I lost a little bit of strength in my arms…. the dive bombers were brutal.
My score:
dynamic squats: 22-25-24-22-21-22
reverse push-ups: 15-14-10-9-10-9
dive bombers: 6- 7- 6- 5 1/2- 5 1/2- 5 1/2
prisoner get-ups: 6-7-7-6-6-7
Voilà pour aujourd’hui!!  Bonne journée…

man just did the 365 and personal best combined yesterday this one is going to KILL me  .  Just did yesterdays with a sand bag for the first time always used a medicine ball before.. HOLY……… what a difference that sandbag makes. 

I felt good about my scores til I looked at everyone elses….

Dynamic Squats: 15,15,13,14,14,15
Reverse Push Up’s (no dip bar so I did regular on my knees): 23,18,15,13,14,13
Dive Bombers (on my knees): 5,5,5,5,5,4
Prisoner Get Up: 4,4,4,4,4,4

maybe I’m no pushing hard enough…but during the workout I felt like I was giving it my max…hmmm not feeling so empowered right now  :(

Also I’m glad I watched the video…I would have done this wrong had I not.  I would have only done 1 rd of each exercise then repeated it 6 times…so I’m glad I watched it first!  May I also add…I really like the coffee talk.  If you have time Zuzana and Freddy it would be nice to have that back.

I followed it up with…in 40 min exactly

50 calf raises
50 knee raises
100 squats
50 diagonal pull downs (50 each side)
50 tricept dips
100 squats
50 ball chopper
50 3 knees (plank position, right knee to left elbow, middle, right elbow; same on left no push ups)
100 squats
50 ab scissors

incredible scores!!  I’m VERY impressed!

Reverse push up are brutal for me so I have no strength anymore after them for divers bombers !
It would be better to make divers bombers before…but zuzana’s workout are not for the weakling !! hahaha

Thanks ! <3
But don't be sad about your score. As you say you have given the max, and that is important to progress.
Each of us have is own sports capital. You don't have to compare your score so arbitrarily. What is good for you is to write your score and next time to beat your PB ;)
Me it is the way I do. Sometimes I win, sometimes i lost. It doesn't matter. The most important is the feeling to have given max and to take some "pleasure" to have pain.
Consider I, Zuzana makes us a masochist !!! hahaha

Good score and enjoy your orkout ;)

You should never feel bad about your scores compared to everyone else.
We all have our own MAX!
I have been bodyrocking since Feb. and just last month got over the comparison insecurity and finally started counting reps and posting.
When I do challenges, sometimes I only do half, when I do workout routines sometimes I do the modifications, and when I use weights I use 5-10lbs.

ALL less than almost everyone else,….but you know what? I am improving,..what counts is that you feel you had an amazing workout and that you see yourself improve and get stronger.
SO be EMPOWERED cause you have the drive to attack these things on a regular and are committed to being a better you!!!!!

I remember this workout! I couldn’t walk normally for a week!! Granted it was one of my first workouts I tried :) I’ll have to try it again!

MASOCHIST is right!!!! hahaha
I sometimes BodyRock over Skype with my cousin who lives in Puerto Rico, I live in Ohio, US….
She described us as such one day after training for the 550 fat massacre we are doing on the 5th of July!!!

Consider I, you will never want to have them known in the end ! hahaha

In the words of Kanye West:  “That that don’t kill me can only make me stronger…”  As I type this DRIPPING in sweat, i must say that when this song came on my Pandora station, IT MOTIVATED ME to keep pushing even thought I thight I just may die…  :)
Here are my scores:

Dynamic Squats: 17, 18, 18, 18, 17, 17
Reverse Pushup: 8, 10, 8, 9, 7, 8
Dive Bombers: 2, 3, 2, 2, 2, 2
Prisoner Get up: 3, 3, 4, 4, 4, 4

I read to set my timer for 6 rounds…I had to restart my timer 4 times…thus I think this workout whould be 24 rounds in order to complete all 4 exercises 6 times through…anyone else have this minor set back?

i will let you know later;)

So. I did this one after WOW Booty workout today.
I got very disappointed with myself, because my arms suddenly felt like jello during the Dive Bombers. Normally, I can handle A LOT of them, but today I just couldn’t hold my upperbody up any longer.

Scores:
1. Dynamic Squats: 29-29-29-29-30-30
2. Pike Press (no dip): 20-21-22-20-14-15
3. Dive Bombers: 8-6-6,5-5-5-5
4. Prisoner Get Ups: 10,5-9-9-9-9-9

Have a great evening :)
Love, Maria

my arms are so weak! ahhhh, they are gonna be really sore tomorrow.
Dynamic squat: 23/23/22/22/22/21
Reverse pushup(did regular pushups): 15/13/13/9/11/10
Dive bombers(first round regular, but then had to go on knees): 6/4/5/6/5/5
prisoner get up: 5/5/5/6/6/6
can’t wait to get a dip station someday. Awesome workout as usual!

last time, i couldn’t even do six rounds of one exercise in a row, i had to do them all as a circuit, so this was the first time i did it right J ! and last time, i could only do 10 reverse push-ups at the most; this time i did 14 the first time! All in all: happy J
thanks for a great workout!
d. squat: 23, 22, 20, 21, 20, 20
r. push-up: 14, 12, 12, 9, 7, 6
d. bomber: 6, 6, 5, 5 ½, 4 ½, 4
p. get-up: 6, 5 ½, 5 ½, 5, 5, 5 (the halves are ones where i sat up, but didn’t make it all the way up to standing before the beep.)

I just found my scores from 9th of November here:

Hi Hot Couple no. 1 :D

The new website looks SO freakin’ cool and top professional ;) Congratulations with the launch!!!
Now that I can’t have a real life coffee date with you, Zuzana, I’ll definetely buy you a cup for Christmas.

My arms and shoulders were sore 2 days after this workout, but I loved to push myself through it:

My scores: (Santana Push Ups, because I haven’t got 2 chairs and modified Dive Bombers:

1. Dynamic Squats: 22-23-21-20-20-17.
2. Santana Push Ups: 7-6,5-6-6-6-6.
3. Dive Bombers: 7-6-6-6-7-7 (from knees)
4. Prisoner Get Ups: 8-7-8-6-7.

Thanks for your eternal inspiration and motivation!

/Maria, DK.

hm… maybe i did it wrong, then. i thought we were supposed to do each exercise 6 times, then re-set the timer and go to the next exercise for six rounds? anyone else have a suggestion?

Zoe: you did it correctly :) We are only supposed to reset the timer after each round of 6 reps of the same exercise. That is why they feel so intense during the last reps!
Love, Maria

Getting back at it! My son was born Saturday morning at 1:48 am!!! 
Started workouts on Monday, (just didn’t have time to post my scores)

Here are my scores for today’s workout:
22,22,23,22,21,22
17,18,17,17,19
6,6,6,5,6,7

dynamic squat- 19/18/18/18/18/18
reverse push-up- 13/9/8/8.5/7/7
dive bomber-6/5.5/5/4/4/3
prisoner get-up-4/4/3.5/4/4/4

I couldn’t get into a sitting position from laying down without extending my arms for some of the reps.  I know my arms are going to be sore tomorrow:)

I did this today after “Fitness is sexy workout” and I was so happy that my knee pain was gone, I decided to tackle this baby!
Plus, I found a board to sit on both sides of my porch rails do my reverse pushups!!!!(pic below)

My daughter counts my reps for me…hahahaha, during dive bombers she says to me: “C’mon mom, where is that max effort? PUSH! mom, PUSH, DONT YOU LOOSE ONE REP!!!!” hahahahah! Where does she get this language!!!!1 LOL!!!!
Gosh! Im gonna need her every time!!

dynamic squat. 27,26,24,24,26,28
reverse push-up. 14,13,14,17,15,10
dive bomber. 7,6,6,6,6,5
prisoner get-up. 6,6,5,6,6,6

YOU my friend, are a true BodyRockin Soljah’!!!!!

Last week I thought I wanted more structure to my workout schedule, so I created one and stuck to it. I did three bodyrock workouts with a day in between for a traditional strength training workout and some push up/pull up work. I was doing older workouts though, and I missed being a part of this community way too much! I decided to go back to bodyrocking full time and rejoin the conversation :)

Dynamic squat: 26, 25, 25, 25, 25, 24
Reverse push ups: 12, 11, 9, 8, 7, 7
Dive bombers: 6, 6, 5, 5, 5, 5
Prisoner get ups: 3.5, 4, 4, 4, 3.5, 4

It’s so much harder to do the exercises in straight sets! I’m very uncoordinated with the prisoner get ups, but I’m happy that I can at least do get ups without needing my hands anymore. I followed the workout with 20 minutes of intervals on my bike.

Congratulations with a boy, how amazing!!!! :) You’re gonna name him???

Yeah, love this one (as always *haha*). Today I felt a little bit weak at the Reverse push ups, but anyways, here are my scores:

Dynamic Squats: 26 24 22 23 20 21
Reverse Push up: 12 8 9 6 6 7
Dive Bombers: 7 5 3 4 3 3
Prisoner Get Ups: 6 5 6 6 6 6

A wonderful day to everyone!!
<3

WOW! You gotta be kidding  me?! That’s simply amazing! Congratulations on your new arrival and super-congratulations on being back at your workouts so quickly.

That’s it – I officially have no more excuses to ever skip a workout again…thanks a lot! ;)

Congrats, welliebellie :)
all the best for your new born son :)

Wow Vivi – impressive, as usual! I pushed really hard today but maxed out at 26 of those squat jumps. You must have been really moving! Are you sure you’re not a robot?!?! ;)

Have a fantastic weekend!

dynamic squats 24, 22, 22, 21, 18, 18
reverse push up 12, 9, 8, 10, 8, 9
Dive bomber 5.5, 6, 5, 4.5, 4.5, 4 (my shoulders DIED!)
prisoner get up 5, 5, 5, 5, 5, 6, 6 (finally pushed through what I thought was a barrier!)

I’m proud of my scores because I beat my last scores and I did the dive bombers in better form, though I had to modify them to keep good form by the fourth round. I’m looking forward to the next time I do this workout to see the improvements again! I’m committed to at LEAST four days in a row bodyrocking every week – though I’d love to do five or six! I do daycare and fit these workouts in while kids are napping and snacking! Thanks for the perfect length and intensity workouts to fit my schedule and give me awesome results. Down 25 lbs so far since December and up, up, UP in strength, power and endurance!
 

You SHOULD be proud Donika – your progress is amazing! Nice work sista!

Nice improvements! Congratulations – you should feel really proud of yourself. Keep up the good work!

Is that a “squared” stick ? It must hurt !?

Hi all!  Here’s my scores:

Dynamic Squat: 25, 26, 25, 25, 24, 24
Rev Push: 17, 13, 12, 11, 11, 11
Dive Bomber: 10, 9, 6, 5, 4, 6
Get Up: 9, 8, 8, 8, 8, 8

I improved on last time except in the Get Up’s where my score was exactly the same.  Thank you both – I love going back to the old ones. P.S. I mentioned ages ago about us going to Australia – well my husband goes on Sunday for a ‘trial’ three weeks……exciting times, fingers crossed for us please folks;))) Sx

Funny – I was looking through my exercise journal b/c I know I’ve done this one before…I found Sexy Legs, Sexy Pain Tain, Sexy Sweat and Sexy Survivor, but no Sexy Beast… So I decided to aim for Zuzana’s scored to beat…

I both SIZZLLED and FIZZLED during this workout. Hammering through the dynamic squats but then completely burning out during the dive bombers. I could lower into them, but not push back to save my life! Here are my scores:

Dynamic Squate: 26 25 23 22 21 20   (ouchy in the hips, then quads)
Reverse Push Up: 15 12 10 10 7 7     (had trouble with my neck stiffening up, gotta check my form)
Dive Bombers: 6.5  5 1.5 4 2.5 1.5     (yup, that’s a 1 1/2 in sets 3 and 6… I was FRIED!)
Prisoner Get Ups: 6 5.5 6 5.5 6 6       (leading with left leg, fine – but with the right, crazy hard!)

Just for fun, here’s the All Ball Ab set I finished with:
Weighted Ball Crunches (pressing 25 lb towards ceiling) x30
Ball Plank (forearms on ball) with alt. Leg Lifts  x 30
Ball Pikes (hands on floor, ball under shins, pressing hips up as ball rolls to feet) x 30
Side Crunch on Ball (feet pressed against wall for support) x 30 each side
Back Extensions on Ball (feet pressed against wall behind) x 20

Have a great weekend everyone and for those other Canadians out there (inlc Freddy) HAPPY CANADA DAY!

Wow I can’t believe that you did modified bombers back then ! And that your scores were almost human ! Did you really improved that much in such a short time, or is it only that you didn’t feel good on that day ?

I think I did this one in November but I didn’t write my scores at that time and I couldn’t find them back (didn’t really search though :-p).

Today…
Dynamic Squats: 24 | 24 | 24 | 23 | 24 | 25
Reverse Push up: 16 | 15 | 11 | 10 | 10 | 9
Dive Bombers: 7 | 7.5 | 6 | 6 | 5 | 5
Prisoner Get Ups: 7 | 7 | 7 | 7 | 7 | 7

I had to take a couple minutes of relaxing after Reverse PU because my forearms were anesthetized.

Hey Gousti :) I started BodyRockin’ for good in October 2010, so most of the exercises were all new to me. Plus I had never focused very much on my upper body training, before I started on BR.tv. So yes, I had to do them from my knees back then, since I could only do 2-3 regular in a row :)
I guess I improved a lot, because I was able to to 68 regular Dive Bombers in 10 min. a few weeks ago! How are you feeling these days? Except VERY hot, lol :)
Love, Maria

I love working out literally with you. It won’t let me stop and give up when I feel like I cannot do any more.

Today I felt really lazy and had thoughts like ‘nothing is gonna happen if you skip exercising today, you did pretty hard work yesterday’ but when I decided I’m gonna give it a try and started working out I loved how you pushed me the whole time and it run really fast.

Besides it was such a relieve I didn’t need to take care of timer :D

I was surprised how much I have improved since October when I did it for the first time. Next time I am gonna be even better!

Scores:
Dynamic squat: 24,23,23,22,23,21
Reverse push up: 10,9,8,8,8,8 (need to improve a lot in these)
Dive bombers: 6,6,5,5,5,5
Prisoner get up: 6,5,5,6,6,5

Looking forward to tomorrow’s training! :-)

Sarah 

I’m soooo happy to find the 5 weeks diet challenge! I wonder why I didn’t come across that 5 weeks diet earlier!! Oh well, i’m so going to do it!! :)
I’m going to do this work out as soon as I feel better from my crazy stomachache.

Last week I made 26 reps too. I was the first one surprised by my score !!!
I was certainly in more shape today ;D

Have a fantastic week end too

Me too. I strech them a little time. But from the 3rd round at dive bombers my arms left me !!

10.5 get ups prisoner it is just possible ??!! Once again you impressed me !!!
For me for dive bombers, my problem is the reverse PU before !!! They killed my arms !

Very good workout my dear ! <3

Congratulaton for your son ;)
But it is not too early to began workout ??
Just be carefull with abs, because you can have more incontinence after…that what we say to me here in France

Scores:
Dynamic Squat: 24, 24, 23, 24, 23, 22
Reverse Push Up: 13, 11, 10, 8,8,8
Dive Bombers: 8,9,7,7,7,7
Prisoner Get Up: 5,4,4,4,5,6

 I like also this older workout! Today morning I was sooo tired, but I’m not giving up, I do it. I did it the first time. I have problem with meal, I know what foods can I eat, but meal or dish, I need some cooking inspirations. :) So do you eat sometimes the same? Is this bad? what are you doing when after workout you eat but still hungry? Thanks for the answers :)

Hmm can´t find my old score :/ not quite sure if I did it before
anyway…
Todays score:

1) Dynamic Squat: 22-22-22,5-21-22-22
2) Reverse Push up: 14-9-9-8-8-7
3) Dive Bombers: 4- 4 -1 +(4) – 3- 3+(1) -(6)
4) Prisanor Get ups: 6-6-6-6-6-6

()= on my knees

Reverse Push ups are killer! I really like to improve in regular pull ups again! I try to do them in daily basis as “home challenge” now :)

Carol´s Pull up home challange (week 0):  [2]

Congratulation from me as well !! I remember you from Burpeechallenge..hehe. Hopefully your son is doing fine. Your score is impressing in this situation.

Love, Carol

its a rectangular flat bed plank/board, it doesn’t hurt, no : )

its a rectangular flat bed plank/board, it doesn’t hurt, no : )

Congrats on the birth of your son!!! So relieved and happy you are both so well after all those exercises during pregnancy:) Great score for a lady that just had a baby….hehehe

OMG I can’t believe I actually beat you in something, you should have jello arms more often…lol

Yeah I use to have problems with the reverse push ups also:) I have improved now but my left arm started shaking with them yesterday during the sexy beast workout:(

Wow big improvement Maria mou:) I love going back and comparing my scores:) I always tried to do everything without modifications when I started:) I can’t do the Ninja jump’s so that has to be modified or a pull up but I have mastered all the rest:)

Feeling better, maybe because the workouts have been a bit easier lately ?
And now it’s cold here (France), ask Vivi ;-)

Lovely workout! Even after today’s official Booty Shaping 12 minutes (and a little rest) I whizzed through this. Just kidding. How could anybody whiz through reverse push ups and dive bombers? …though they were nicely enveloped between two favourites, the dynamic squats and prisoner get ups. My scores are:
Dynamic squats: 25, 25, 25, 25, 25, 25
Reverse push ups: 15, 14, 11, 10, 11, 11
Dive bombers: 6, 6, 5, 4, 5, 5 (only the last two rounds were with easy variation, I suffered through the first 4 with the regular killers – I’m proud …and sore ;-))
Prisoner get ups: 6, 6, 6, 6, 7, 7

My wonderful 4 yr old daughter helped me with ths workout.My scores:
Dynamc Squat: 23, 22, 21, 21, 21, 20
Reverse P-U: 13, 8, 8, 8, 7, 8 (she poked me in the bum with the pen on round 5 :)
Dive Bomber: 5.5, 4.5, 3(she climbed on my back), 4, 4.5, 4.5
Prisoner get-up: 4, 4.5, 4, 4.5, 4.5, 4.5
Lets just say it was an experence.  Luckily for me my 18month old was already in bed!

lts really cold in Australia, but summer is wonderful.  l should know….l live here!

here are my scores!

dynamic squat: 19, 18, 17, 19, 15, 19

reverse push up: 10, 10, 10, 8, 8, 8

divebomber: 6, 6, 6, 6.5, 6, 6

prisoner get up: 5, 5, 5, 5, 5, 5.5

uffff….
dynamic squat: 24, 24, 22, 21, 21, 20

reverse push up: 14, 14, 15, 15, 14, 14

divebomber: 5, 6, 7, 8, 9, 8 1/2

prisoner get up: 9, 5, 5, 4, 4 1/2, 4 1/2

all sweating….

Wow welliebellie! Congrats!

You guys all have great numbers! I try so hard to keep good form, but maybe I can push faster… My arms were dead after the reverse push ups so I did the prisoner get ups next, then they were REALLY dead after the dive bombers. Dive Bombers are just not getting any easier for me.
dynamic squat: 18, 18, 16, 16, 18, 18
reverse p/u: 13, 10, 8, 7, 6, 7
get ups: 6, 6, 6, 6, 6, 5
dive bombers: 4, 4, 3, 2, 3, 3
Have a good 4th of July weekend everyone!

man, those dive bombers where hard directly after the hard reverse push ups…after the third round of dive bombers I had to make them easier by reversing the move on my knees.
So here are my scores:

- dynamic squats: 19 / 19 / 19 / 19 / 19 / 19
- reverse pushups (with chairs and broom stick): 11 / 7 / 5 / 5 / 5 / 5
- dive bombers: 5 / 3 / 4 / 3 / 3 / 3
- prisoner get ups: 5 / 5 / 6 / 6 / 7 / 7  (yeah, at the end I got faster :P )

was fun! :)

Hi BodyRockers, just finish this one.Here are my scores 
dynamic squat: 26 27 26 26 26 26reverse push up 17 12 10 10 10 10 dive bombers: 6 51/2 4 3 3 3 (from Knee)
prisoner get up 6 6 6 6 6 6 
This is my second workout today( for the first time) so that i can earn my home made Pizza
Have a nice evening all.

Happy Friday and Happy Canada Day to all Canadian Bodyrockers! I did this workout today and this would be my THIRD time doing Sexy Beast WO and I’m super happy I beat my old scores in December!

Dynamic Squats 24-22-18-15-17-17 (old 20-20-14-15-14-14)

Reverse Push Ups – using the dip station this time 14-9-8-8-7-9 (old 12-8-6-7-5-8)

Dive Bomber – all proper forms 8-6-4-4-5-4.5 (old 5.5-4-4-3-4 (knees) -4 (knees)

Prisoner’s Get Ups 6.5-6-6-6-6-6 (old 4.5-5-5-5-5-5)

Happy Friday and Happy Canada Day to all Canadian Bodyrockers! I did this workout today and this would be my THIRD time doing Sexy Beast WO and I’m super happy I beat my old scores in December!

Dynamic Squats 24-22-18-15-17-17 (old 20-20-14-15-14-14)

Reverse Push Ups – using the dip station this time 14-9-8-8-7-9 (old 12-8-6-7-5-8)

Dive Bomber – all proper forms 8-6-4-4-5-4.5 (old 5.5-4-4-3-4 (knees) -4 (knees)

Prisoner’s Get Ups 6.5-6-6-6-6-6 (old 4.5-5-5-5-5-5)

Happy Friday and Happy Canada Day to all Canadian Bodyrockers! I did this workout today and this would be my THIRD time doing Sexy Beast WO and I’m super happy I beat my old scores in December!

Dynamic Squats 24-22-18-15-17-17 (old 20-20-14-15-14-14)

Reverse Push Ups – using the dip station this time 14-9-8-8-7-9 (old 12-8-6-7-5-8)

Dive Bomber – all proper forms 8-6-4-4-5-4.5 (old 5.5-4-4-3-4 (knees) -4 (knees)

Prisoner’s Get Ups 6.5-6-6-6-6-6 (old 4.5-5-5-5-5-5)

I effing love this workout. This is one of my very favorites!
Stats
1. D. Squat 26,26,26,27,25,28
2. Reverse PU 17,18,18,17,18,17
3 Dive Bomber 9,10,10,10,10,10
4. 8,8,9,8,8,9

Yup. my body ROCKED this one
compared with first time ever in November 2010

1. 21,20,22,20,10,21
2. 15,11,10,9,8,8
3. 7,5,4,3,3,3
4. 6.6.6.6.6.6

i do this workout at least every other month.  I love it soo much.  Dive bombers are one of my all time favorite moves :)

1) dynamic squat –> 22, 22, 20, 19, 19, 17
2) reverse push up (yoga wheel) –> 10, 5, 6, 5, 6, 4
3) dive bombers –> 6, 6, 6, 5, 7, 5
4) prisoner get up –> 5, 5, 5.5, 6, 6, 6

Thanks!! 
I got the okay from the doctor so I’m back at it!!

No problem!!
The doctor was very happy with how active I am, and also commented that working out during pregnancy actually helped the baby get oxygen (aka: increased blood flow) and combined with my healthy eating habits, I was helping with the overall health in the long run.

Thank you so much!! Working out really prepared me for labor and delivery. I was able to focus more  and breath through it.

Cameron!!! The name fits him so well. Even at 5 days old he’s just content with watching me workout from his little bassinet :)

Kyaaah.. This one really took my breath away.. Especially those prisoner get ups… :/
Dynamic squat: 20, 20, 20, 20, 21, 20
Reverse pushups: 12, 10, 10, 10, 10, 10
Dive bombers: 7, 7, 6, 7, 7, 7
Prisoner Get ups: 5, 5, 5, 5, 5, 5

Cool down and shower.. then dinner! Mmm, steak! :)

This is my 2nd time doing this workout, & I really like this one. Overall I did better than last month.

dynamic squat
20-20-19-16-14-16 (old 20-18-16-16-15-14)  +6
reverse push up
12-7-6-6-5-6 (old 8-7-6-5-5-6) +3
dive bomber
6- 4.5 – 5.5 -4 (1k) – 5 (3k) – 4  (old 3.5 – 6 – 4(3k) – 4 – 4 – 4)   +2, but k = knees
prisoner get up
5-5-5- 4.5 – 4.5 – 5 (old 4- 4.5 4.5 4.5 4 4 ) +4

Followed with:
40 core splits
10 kick over knee raises (5 per leg)
10 min skipping
cooldown

This one went by really quickly!  Here are my scores:
dynamic squat: 24-23-22-22-20-21
reverse push up: 12-8-7-8-8-7
dive bomber: 7-5.5-4-3-4(modified)-5(modified)
prisoner get ups: 6-6-6.5-6-6.5-7

My family and I went on a beautiful hike/walk today, too!  Too bad the Northern California waters are frigid, so I didn’t get to really swim.  Now on to a West Wing fest!

Happy July 4th weekend, everyone!  

Another modification for the dive bomber is to go straight back to the downward dog movement instead of reversing the “under the fence” kind of movement.  If you do the under the fence (sorry, I don’t know the technical term), but then from that ending position go straight into downward dog by keeping your arms straight, moving your butt back and shifting weight onto your feet, the movement is easier.  It’s not really a beginner modification–maybe an intermediate one.  But it means you only have to push your body down and back up once in the movement.  

Just FYI!  I have these  workout dvd’s by this other woman and that’s how she does the movements.  Then I came here and I realized these dive bombers are not as easy as I thought they were!  

By the way, happy anniversary, Zuzana and Freddy!! Me and my partner/boyfriend just had our 6th anniversary.  Hope you do something fun and romantic!

Orhw, that is such a beautiful, powerful and unique name :) I am very, very happy for you, hot mamma!!!!
Love, Maria

Hey Gousti!
I do try to eat small meals 4-5 times a day, but normally I don’t eat before after 11-12 pm, because I don’t get hungry so fast. Probably because I always have to eat something late in the evening, if I want to be able to sleep. NO, otherwise I really don’t follow all the no-sugar and alcohol stuff. I am too much of a life enjoyer, ha ha. But I have decided it is time to cut down a bit, if I want to see new results. I haven’t seen improvements for weeks now, so I will slowly avoid too much sugar and salt. Nothing fanatic, just to try if it will help me :)

Hey Gousti!
I do try to eat small meals 4-5 times a day, but normally I don’t eat before after 11-12 pm, because I don’t get hungry so fast. Probably because I always have to eat something late in the evening, if I want to be able to sleep. NO, otherwise I really don’t follow all the no-sugar and alcohol stuff. I am too much of a life enjoyer, ha ha. But I have decided it is time to cut down a bit, if I want to see new results. I haven’t seen improvements for weeks now, so I will slowly avoid too much sugar and salt. Nothing fanatic, just to try if it will help me :)

I have to say,  I really like this workout.  I get a good workout (sweaty and red faced, the whole gamut) without being pushed to the limit of wishing for imminent death!  I particularly love the dynamic squats.  It’s a lot more fun to do them almost as a single movement than up, down, up; repeat.  Today, I made sure I did the Reverse Push Ups with the best form possible and I think i’ll definitely be feeling it tomorrow.  Here are my scores!

Dynamic Squat:  14, 12, 9, 10, 9, 11
Reverse PushUp: 16, 12, 11, 10, 13, 12
Dive Bombers: 6, 6.5, 5, 5, 5.5, 5.5
Prisoner Get Up: 6, 5, 5, 6, 5, 6

24 22 21 20 20 20
36 35 21 21 19 22
13 1/2, 10 9 9 10 9
10 1/2, 10 7 1/2, 7 1/2, 7 8

I loved the dynamic squats, they burned so much! The reverse pushup wasn’t an option, but I did some knee raises instead and tackled my abs :)
My scores
Dynamic squats (at first I was so enthousiastic I forgot to count :P ) x x x x 19 20
Knee raises on chair: 15 16 16 16 16 15
Dive bomber: 5 6 5 5 5 4
Prisoner get up: 6 6 7 7 6.5 6

after this workout i really looked like a sexy beast: muscles so defined (arms swollen and looked very much like Zuzana’s :)) and face so red and sweaty, lol

here’s the score :)

1. 25,24,24,24,21,24
2. 16,17,11,11,11,9 (did the reverse push-ups under the desk so the amplitude of the push-up was smaller than in the video, hence the score)
3. 6,4 1/2,5 1/2,5,5,5
4. 6,6,6,6,6,6 1/2

I think that’s my favourite so far, not too hard to get through, but you can definitely feel what you did afterwards…
my scores:

 1) 22, 21, 20, 21, 20, 21
2) 10, 11, 9, 9, 8, 8
3) 6, 7, 5, 6, 5, 6
4) 5, 5, 5, 5, 5, 5,

First exercise killed my legs,It has been a while since I did reverse push ups! and it burned like crazy. Dive bombers are suicide for me and the last exercise I looked like I was been electrocuted I was shaking like crazy!! Good workout :)

20-19-20-17-18-18

10-8-8-8-6-8

6-4-5-4-4-6

5-5-5-5-5-5

Hi my score was:
D. 20-19-21-22-19-19
R. 13-12-12-13-11-13
D. 4-6-6-6-5-5
P. 4-4-4-4-4-4
:D

I did this workout today, Aug 17 and July 22…I modified it July 22..took out the prisoner get ups and put in high knee skips…my scores today
1/ dynamic squat 27-25-25-25-27-26
2/ reverse PU 13-12-11-11-12-11
3/ dive bombers 11-10-10-10-10-10
4/ high knee skip 79-78-77-69, tripped-69 tripped again-74

I like this with the skip, feel it gives a better all around work out….will keep it in my schedule

just did this today :) it was my second time and i managed to beat some of my scores :P

Did this one again today Dec.8, 2011  I realized from reading my notes for the last 2 times through that i was doing it as 24 rounds 10/30 a circuit of exercise 1-4 six times.  I’m still leaving out the get ups and putting in HKS.  Today I tried it as the 4 different sets of 6 rounds 10/30.  I think I like it better as a 24 round circuit.  Next time

1/ dynamic squat 27 every time……even this made my lower back ache….glad I didn’t do anything with a SB today
2/ reverse PU 20-14-12-11-11-10  burn out
3/ dive bombers 14-14-14-14-13-11  love these
4/ HKS 80-83-81-84-84-82

Did this one again today Dec.8, 2011  I realized from reading my notes for the last 2 times through that i was doing it as 24 rounds 10/30 a circuit of exercise 1-4 six times.  I’m still leaving out the get ups and putting in HKS.  Today I tried it as the 4 different sets of 6 rounds 10/30.  I think I like it better as a 24 round circuit.  Next time

1/ dynamic squat 27 every time……even this made my lower back ache….glad I didn’t do anything with a SB today
2/ reverse PU 20-14-12-11-11-10  burn out
3/ dive bombers 14-14-14-14-13-11  love these
4/ HKS 80-83-81-84-84-82

First workout after a 3 day move! nice to have time and energy to bodyrock again!

1. dynamic squat: 21/20/15/19/18/18
2. reverse pushup: 10/8/9/8/8/10
3. dive bomber: 5/5/5/5.5/5/4.5
4. prisoner get up: 5/6/4/6/5/5
+ 5 mins hula hoop