Im very upset that I won’t be able to try this workout. I need the beginner variations and the proper form.

Wow! very cool workout. Thanks for the great site.
Tess

Did Freddy do yesterday’s workout?
Just wondering because the coffee talk was about gender exercises ( I think it is ridiculous to only do a type of exercises because of your gender).

Zuzana when is your birthday??? We would really like to do something special for you. =)
ps
My arms are killing me from yesterdays workout! I love it! haha. ;-) Thank you for your videos!!!! We love you!!!!

~Myxd Beauty~

I’ll do this workout this everning, and will try my PERSONAL BEST to beat your score!!

Hey your new site is fantastic but i really miss the real time workouts! Especially with this one, it would be good to see your pace through the workout and try beat you :)

I’ll post my reps in a bit when I’ve done the workout :)

Thanks :D

Hi Zuzana, I’m a fan and we have alot in commom.
Today I’ll do the 12 minutes workout and try my PERSONAL BEST to beat your score!!

Love you both^^

Great combo! Was pushing so hard to get to the thirty’s that I completed 44 by the end:)) Would not have worked that hard without you THANKS S&F

Oh no Zuzana, are you trying to kill me! Haha, I’m a day behind with the workouts, due to time difference, so I’ll be doing this tomorrow. One question, do you write down 1, after the first set, 2 after the second set and so on? You seemed to be writing down a lot yet there are only two exercises. It’s a pretty stupid question, but I was a little confused.

Oh by the way, I’m a guy and I did feel strange doing the plie calve raise today, but I did it and that’s what counts…at least that’s what I tell myself :)

Oh no…. Why is there no real time workout anymore? and the tutorial? I don’t have the Interval Timer and I don’t know how to do the exercices for beginner… I really loved it before!

As a man I agree, some of the exercises look funny for a guy to do. But if it gets me stronger and more fit, I’m in. I don’t mind:)

You are so strong !!!
My score 21 reps
im really enjoy for the shedule workout for this week
Zuzana Fredd

luv dis…….

Prsonally I do Crossfit, Crossfit is what ‘men’ typically do. I have held a long firm belief that all of the exercises designed specifically for women are useless, completely 100% useless.

We are working on the tutorial video right now – should be up in about 10 minutes :)

The tutorial video is on the way :)

because men aren’t worried about makeing their butts rounder and their legs more shapely :D

Love this workout, but how long exactly did it take you to get this body? Years? Months?

Zuzana, you’re amazing! Seeing you work so hard always pushes me to work harder! I can only hope to achieve your level of fitness. I’ve started your diet plan and have been trying it out — it’s tough! I’ve never eaten this many vegetables before, or worked so consciously to incorporate veggies and fruits into my diet. But I know it’s for the best! Thank you for being so amazing and inspiring. I love your videos! Hearing you exert yourself and breathe like that helps me know that it’s okay to push myself and breathe and exert myself in the same way!

i always tell guys its not what you look during the workout but rather what you look like when your not working out! :)

i loooveee the new website & set up…personally i think the real time workouts are inconvenient, and that this system is much more efficient. thank you soooo much for all the hard work you two put into making this website awesome, and impacting the lives of so many people for the better =)

Bring back the real time workouts! :D

35! After doing this i calculated and that is 105 push-ups and 70 jump-lunges! Sweet!

I only got to 22, but I feel like I pushed to get there.

I really like this format for the workouts where you do the video to show us, and then you also have a tutorial about the exercises.

I completed 35 rounds..=) thank you for such awesome workout.

there are some exercises that seem so easy but by madeing a number of reps they are so heavy like plie squats with calve raises,i think it is a good exercice,and is should not be removed

Hi Andrew – we really loved doing the real time workouts, but we discovered that because this format is so much longer and takes up hours and hours more time (especially the render and writing of the video files and upload) it would simply not be possible to create a video like this on a regular basis and keep going with the site. There are only the two of us behind this little blog and it is important for us that we can update as often as possible. We are putting our energy into creating this workout schedule that people can follow each day, and making tutorial videos for each exercise in our new “all exercises” tutorial library. We are also getting set to add new recipes and diet posts on a regular basis.

Thanks Chris!

As I work as instructor for aerobic, aquaerobic and Remedial gymnastics (my favorite because older people who work out are really good motivator, they have so much energy, so much life..) I have seen that not so many guys love this type of workout…they want to appear tough, LIKE TO BE MEN MEN…and frankly we like them that way too,don’t we?

Hi! I’m a day behind in my comments as usual. I finished 34 reps but switched to knee push ups after the first ten. I now have mat burn on my knees to show for it. Ouch!

I think both men and women benefit from cross training into what are stereotypically gender specific exercises so bring on the variety!

I did 43 in this workout :) it was quiet great!

thx for everything Zuzana you rock! xx

thank you

The new site is AMAZING! I absolutely love it!! You guys have given me so much motivation, thank you so much for sharing all your knowledges. Will you be posting any sandbag workouts?

I did 17 reps! woohoo!
The reason I’m so happy is, cause today was the first time I managed to do ALL the pushups properly, without the beginner version. When I started following this workouts about 3 months ago I was only able to do about 5 easy pushups and that nearly killed me. I’m so proud of myself =)

Thank you Zuzana and Frederick for helping me acheive this and a great day to everyone!

27 1/2 !! Not bad, I was dripping in sweat and breathing very hard through the entire 12 minutes! Heart rate was between 150-170bpm. Woot!

AHHH I only got 21 reps, but I’m happy about it since I haven’t been able to work out for 2 1/2 weeks due to be sick… GETTING BACK ON THE GRIND!!!!

Hi Zuzana and Freddy,
Love the new site, many suggestions taken into account, easy to navigate, clearly outlined, and not too busy/crowded with info.
Very simple, sleek style. Everything we need. Almost…

One question: Where is the option to save as a PDF? Maybe I just don’t see it on the page?
Used this function all the time, important to keep up my BodyRock workouts by referring to my saved file of favourites when travelling and no internet.

Thanks for your reply when you get a chance.

Maybe do 1 real time WO per week…to satisfy those needing the extra push…
Otherwise, just kick your own ass people, these two don’t have time to hold your hand.

I will take a look into this…

Congrats!!!

You bet – we will be doing these again soon.

Everyone has these periods when they feel down or defeated – no one is going to laugh at you here. It won’t be easy to take off those 20kg, but if you are consistent with your workouts and diet it is absolutely possible. Jump in with us and follow the weekly schedule – we are all cheering for you.

oh, its great! :) I did about 30-35reps too..but in my workout i lost myself during calculate. ;)

Hello guys!!

I did 32!! I’m happy because everyday I’m getting better and better!!! Thank you sooo much!!!

hahaha

Hey Sandra – maybe we could take a look at adding this into the all exercises library…

Freddie is right… no one here is gonna laugh at you or think your stupid! I read your story and almost cry… cause you obviously are hurting. I dont know what your situation is but i do know this…. everyone that is here needs help in a way. And now that the site is really up and running… we can help eachother! I believe that BodyRockers can be great support for one another… we are in this together. :) I wish you the best and hope that you can make it thru this tough time! You can do it!!! And we are here for you ;)

I know how you feel, I am sick right now, and constantly looking this amazing workouts…miss them so much…I am with you Tonya!

The exercises you showed examples of I would do in a martial arts class but I would not do those in a gym :)

Perfectly normal and manly for a bloke to have his ass sticking in the air doing side leg raises or something when doing martial arts.

please please please :)

Hi Karolina,

I know what you mean :) My husband used to look at me crazy until he saw me doing pistols and pullups. He sure doesn’t make fun of me anymore! Plus, his ego is still to big to try these workouts because he admits that he would not be able to keep up with me. Maybe some day he will join me like your husband:)

That is awesome!!! I struggle with the push ups as well so i totally feel you here! :)

Hey, I was wondering what you two do when you are sore from your last workout? Do you rest that day and make up for it by doing your workout on one of the days you were supposed to rest, or do you push through?!?!

This kicked my butt! My heart was racing by the end, but in a good way! But best quote ever, I went up to talk to my boyfriend after working out and he goes ” That didn’t take long. You’re already done working out? but you’re so sweaty!!”
Thanks Zuzana for kicking my butt in only 12 minutes!

If you feel like you need the rest, you can always take a break and have an active rest day. We change up the intensity from one day to the next to help with this.

I cant believe that workouts are gender specific. I do ballet…there are men in my class…well isn’t ballet just for girls? These young men are in better shape then most i see strutting around the gym. My husband was doing your workouts until he had shoulder surgery back in Aug. He was seeing wonderful results that he never achieved rotting in the gym doing chest presses, which is how he hurt his shoulder, and running a bazillion miles on the treadmill. Hes back on the treadmill and back to the weight he was before your workouts. Freddy does these workouts doesn’t he? From what I’ve seen of him he’s in great shape. Get over yourself guy.

Regardless of how you two choose to do the site I am so thankful that people like you two still exist. You have given us something you truly believe in for free just for the love of it, for that I thank you a thousand times over.

This was an awesome workout with these combination of moves and it makes the flow of the timed interval exercise very smooth. I managed to do 30 of them. Thanks Zuzanna!

I agree i thought the real time format was annoying! not you zuzana just the length of it seemed sooooo uninspiring. i love seeing zuzana’s workouts when they’re fast and to the point..but keep up with the explanations and descriptions of the exercises…thanks guys! ya the best

Hi Zuzana and Frederick…
New website is cool…I love it and want to congratulation you and All BodyRockers with this!!!
I did 31 and 1/2 sets…not bed)))))
Thank you for great work!!!

“Why are so many women intimidated by the weight room at their local gym? I believe that exercises are just exercises and that eliminating certain exercises out of our workouts for those reasons is ridiculous, however I have to admit that a guy doing plie squats with calve raises (one of the exercises from yesterday’s workout) would stand out for me. Let me know what you guys think about these gender roles as they apply to fitness and share your own experiences in the comments below.”
Well it’s ridiculous tu apply gender to exercises if you know what i mean. At the gym I combine the exercises you do and weight lifting. Anyhow killer exercises!!

Freddy & Zuzana,

I have a suggestion regarding the PDF file of the exercise instruction. How about ask the web designer to style the CSS for printing so it’ll take out the extra elements that are not needed? I’ve seen people have a separate CSS styling for printing the web content. Hope this will sort out the extra steps needed for you guys saving the instructions in a PDF.

Zuzu! How great that the new website is up! I must say I miss the purple touch of the old one. Made it so pretty. But hey I am not complaining. Great to see you guys with a new site :)

By the way, must I send you my pics again for the body rockers bit?

Hi Zuzana and Freddie,
I’m from the U.S and I usually do your workouts in the morning to start off my day but I noticed that daily exercises are posted in the afternoon for me. Do you guys usually do the workouts in the morning there? Or is it because it takes time to post it on the site? I don’t really mind what part of the day I do your workouts but I was just curious because I know there are time differences. Anyway, love the new website and cant wait for the next workout!

I only did 20! lol! AND did the push ups from my knees, but got on my toes to move over.. so it did seem to take longer to do 1 rep. This is where i struggle the absolute most. Push-ups are my biggest challenge. Not only are my arms not strong enough to get me down far.. i have tennis elbow and every time i try to do one normally my elbow feels as if its gonna explode!! I always try very hard and it is a little disappointing that after 3 months i still suck at push ups. I just keep telling myself i will get better the more i do. Any suggestions on this?! I need more arm strength :)

Thanks for another great w/o guys :) No matter how tough it is, i always enjoy!

Hello ;) Mens doesn’t do”girly” workouts, because just like Karolina’s wrote ” These aren’t real workouts” for them. But they are wrong! ;).
I need to know, how many time you were training to look like this? I am waiting for your answer. Greetings from Poland! ;)

My husband also said that these workouts are for girls, since he could only see me and Zuzana doing them. And Zuzana makes everything look so easy, I told him that you cannot grasp the actual intensity of the workout just by watching it! My husband is doing “serious” stuff like running half marathons and rock climbing so I challenged him to try one of the workouts with the diver bomb push up – told him it that with all the rock climbing he does surely this will be a breeze. But he barely managed to finish it, had to move into the modifications quickly, and squealed throughout it, all to my delight! He was so embarassed because I kept rubbing it in how he couldn’t keep up with all this easy “girl stuff”. Now he wants to do the daily workouts and asks me to coach him as usually he does it after I did mine so I can keep him in check with the correct posture etc. He did the sumo claves raises without protesting – I think he got the point loud and clear that he can’t call any of Zuzana’s workouts “girls stuff” anymore!!

I did the Counter-Strike Fat workout today, Wednesday, as due to the delay in posting the daily workouts I have to be a day behind. Not complaining though, still getting the same great benefits. I managed only 20 rounds with modified push ups (did the walking in a straight plank but had to get down on my knees to do the push up).

Much love!

Grrreat workout! I was definitely out of breath after this one!
I managed to do 43 reps for this one.. whhooohooo :)

ALSO, I found this quote that I think you guys would like – I keep reading posts about how long it took Zuz to look how she does and people questioning their abilities.. so just remember this one thing:

“It’s not who you are that holds you back, it’s who you think you’re not.” -Anonymous

We are all capable of achieving the fit bodies we want, it just takes persistence and motivation! Luckily, we have Freddy and Zuz on our side.. kicking our asses into shape :D

Hey Carla – yes please send them again :)

Your hard work has payed off and here a new site in born
Been with you two, and many other bodyrockers about a year now
I believe in bodyrock.tv
I live by bodyrock.tv
I share with everyone I know and they share with everyone they know…
This ia a great positave fun love filled life style
Thank you for teaching all of us!
Rock on!

We are pushing to get them up sooner – this was the first week and we have been dealing with all of the little fixes on the new site. Next week should be better :)

This was my first workout ever with this site and after 8 minutes my body was ready to pass out but i managed to only get 18 reps. Not bad for a start but i can feel gain from it…Can’t wait fort he next workout. Also nice video game references lol

hi body rockers! I got to 29 reps! most of the push ups were on my knees. I really pushed myself and am loving the week of work-outs. Good luck everyone!

Feeling good about my 27 reps! Just started doing bodyrock 3 weeks ago, noticing a big difference in my strength, before I couldn’t do a push up off my toes, but in this work out I did 7 then had to go back down on my knees, but definite progress! Thanks you guys!

Hi guys,
I found your site and check it out every day. Zuzana, you are motivational and beautiful! About your “girly” exercise comments, maybe it’s a coincidence, but the first two that you demo’d in your coffee talk are both on page 96 of Mark Lauren’s book. Maybe we don’t see this going on in a gym, but the fittest and toughest men in the world are doing these moves. Keep up the good work!

You can jump right in – we provide a beginners version of each exercise :)

Great comment Penny!

Not at all!!! The comments just started working again recently – it is possible that your older comments from the old are still waiting for moderation. Sorry!

35 1/2 woohoo. I honestly didn’t think i was going to get to 30. I found this one challenging but I didn’t sweat as hard as usual. still brutal! my arms say thank you

That is true!!…

26.5! arghhh… that’s so bad. i gotta do better next time!
thanks zuzanna and freddy! that was a great workout! =)

protoze je musim vsechy individuelne pridat a nestiham :) ale budu se snazit aby tam do konce tydne nechybelo ani jedno.

Sara S. I totally agree with you. In my case, if I have my computer around and able to do so, but I like you’d rather go at my own pace and then compare scores. I too am of the minority … Thanks

Im a day behind, I took Monday off. I did 31 reps today. Though I had to modify after the 4th rep and do push ups from my knees. I’m just happy I can do full push up from my toes now!!!
I also love the real time workouts :)
Thanks guys!!!

Agree! :) The only video I appreciate being real time is Warm Up routine :) no need to set up my timer and remeber all the warmup exercises, just play the video, jump a few times with Zuzka :) and you are done :)

Thank you so much for another great workout. I know I am behind schedule this week but I try to do them all. I am suffering from a depression right now and the workouts help me to get my body to produce the “happy” hormone Serotonin. It helps me to crawl out of my black hole and see the bright side of life. Thank you for all your motivation and inspiration. God bless you.

How dare you guys sleep…….Love your site hang out every day for the new workouts.

This video is amazing!!!

Hi! I did this workout yesterday morning, and did something between 21 an 24 reps.. I lost track of the counting… : ) And I was going to do the beginers variation, but finaly, I went for the regular and manage to do the entire 12 min! : ) But my push-ups weren’t as deep as your’s…

Relly like the new site! :)

yeah tried it with my husband last night and he got really grumpy and layed on the floor and when I was writing down the score he’d just say “zero” and acted like he was bored even though the reality was he realized very quicly that he couldn’t keep up with me and stopped trying.

We are going to start using it again soon!

Same here….Totally CRUSHED…but I also understand that there is a lot of work put into this site and it would be hard for two people to keep up with it…I still appreciate your hard work and I will miss the real time workouts but I will get over it….:)..
Love you guys still…

Hi Lena,
Thanks! We are going to be sharing some really tasty recipes and talking more about diet this weekend. Our plan is to start making regular diet posts starting this week so stay tuned for that :)

Hi,

Okay, I did 17.

Cheats: Just did three normal pushups with each rep. Don’t have floor space to ‘walk’ back and forth three times.

Peace,
Flane

I feel kinda sad that we even tried these real time workouts…

This is a fantastic experience to hear about… :D I had suggested one of my buddies do a workout in fact it was also the “Sexy Beast Workout”. First of, he is a construction worker who uses his body between 8-10 hrs a day working hard and then workouts and bikes — basically SUPER active. But when he did this workout with me…you guys wouldnt believe how he panted and sweat literally flew off of him — it was glorious to see such an active manly-man have his butt kicked by Zuzana! I LOVE LOVE love and am a bit obsessed with Body Rock! it has changed my life, body and attitude! Thankyou!!!

haha – another “manly man” bites the dust.

I just kicked your adorable booty, Zuzi: 46!

Hi Zuzana and Frederick. First of all, thank you for doing all these videos and workouts. It is fantastic and so helpful. I enjoy both the short videos and the real time workouts. Is it possible to make a real time video every month or two?

Hi Guys, I did my first Bodyrock worout today. I picked this one (Counter Strike) because it looked simple enough and I learned the movements quickly. After 10 sets of the pushup/side lunge combo, I was beat. That’s a great workout. I look forward to mastering this one and many more as part of my get back into shape program! Thank you Zuzana and Frederick for all you do!

My boyfriend and I did it yesterday and wow WE REALY PUSH OUR SELF!!! He did 24 reps (it’s the second work out he did) and I 23 reps. the fun part was our boy is having so much fun trying to do the same… So it’s the best activity for a FAMILY!!!!!

OMG that Sexy Beast workout – I wanted to do a simple workout one day and I thought, this looks easy enough to follow. Darn my butt and thighs are sore for three days also and just the act of sitting down hurts, haha! Was surprised how something that simple really targeted my muscles, and I’m an active and sporty person believe me. It is now one of my favorites, thanks Z and F!!

Absolutely the same with me – the long format was just…long. I’m always used to watch the workout first, write the outline of it down and then to do it on my own, only this way I can focus on the workout properly. When I had to watch 22 minutes long video first, it was just getting me mad:) I want to know what to do and then to do my workout asap. So thanks for fixing this little “bug”, Zuzi & Freddy;)

That was such a cute talk. You were adorable in this coffee talk. You pointed to a debatable topic.

I completed 25 sets! my arms were beginning to get week after about 19 sets though. great work out!

I’m second on you, Holly. I don’t need real time. I only need to see the video once and write the exercises on my notebook and I’m ready to go to do bodyrocking anywhere, home or at work or wherever I am. :)

That’s why we are INDEED so thankful for your effort for making this site and help us in shape every single day. Thank you… Thank you… Thank you…. :)

that’s a good idea.

Welcome back, Marinaki. C’mon, let’s start comparing our score from now on. Hehehehe!!! :)

I know that feeling. Congratulation!!! :)

What a story! I love to read your line over and over again that one day your husband just joined you. That’s wonderful!!! :)

Isn’t that awesome to see 90 pushups?! That just makes me giddy inside. You Go GIRL! :)

Fantastic progress Josie!

You guys must be having a great time in L.A……….but I’m sure I’m not the only one wondering if the two of you have forgotten about us..lol! Would love to hear and see some pics describing what you guys have been up to the last cpl of days. Burpees?? Any more star sightings? Have you met up with anymore bodyrockers form the area?
Can’t wait to hear updates, Tammy

You guys must be having a great time in L.A……….but I’m sure I’m not the only one wondering if the two of you have forgotten about us..lol! Would love to hear and see some pics describing what you guys have been up to the last cpl of days. Burpees?? Any more star sightings? Have you met up with anymore bodyrockers form the area?
Can’t wait to hear updates, Tammy

You guys must be having a great time in L.A……….but I’m sure I’m not the only one wondering if the two of you have forgotten about us..lol! Would love to hear and see some pics describing what you guys have been up to the last cpl of days. Burpees?? Any more star sightings? Have you met up with anymore bodyrockers form the area?
Can’t wait to hear updates, Tammy

I did 30.5 is anyone else counting challenged like me? jeez I have issues sometimes!

Hey banged off 34 sets in 12 minutes…phew!

i did 24, but i finally was able to jump back and forth. A official non modified burpee!!!!! yeah! How 12 rounds of jump roping~

After 6km brisk walk i did this workout and this is my score:44sets.
T.Y Zuzka for all workouts!!I still can’t believe that you will stop the workouts :(