Nov 19 2010

550 Rep Fat Massacre

Posted by Zuzana - BodyRock.Tv | In All Videos, All Workouts, Featured Articles, Today's Workout

Hi BodyRockers,

Here is the last workout of this week. I did this workout for the very first time one year ago when we still lived in Malta. My personal best back then was 32 minutes and 46 seconds and I can proudly say that I have made progress because my time today was 23 minutes and 3 seconds. If you haven’t tried this workout before make sure to write down your time so that you can come back to it one day and see how much stronger you become. You can also try to beat my score because that will help you to push harder and get better results. You should be proud of yourself, because you have completed 5 workouts in a row and now you have 2 active rest days ahead of you. I hope that you will enjoy your weekend and do something fun. Don’t sit around and go out somewhere to stay active ;)

Enjoy your workout!

Workout Breakdown

Time: ? minutesWorkout Type: Time ChallengeExercises: 11
  • Backward Lunge Kick Up25 reps on each leg
  • Walk Over Push Up50 reps
  • Mountain Climber50 reps
  • Sumo Squats Knee Up50 reps
  • One Leg Bridge Leg Lift25 reps on each leg
  • Side to Side Squat & Leg Lift50 reps
  • One Arm Tricep Push Up25 reps on each arm
  • Star Crunch50 reps
  • Diagonal Touch Down25 reps on each side
  • Side Plank Lift25 reps on each side
  • One Leg Wall Sit25 reps on each leg

Get your gear for this workout here:

Instructions:

This is a super time challenge that will give you tremendous feeling of accomplishment :) Set your timer to keep track of the time for you and try to complete all 11 exercises as fast as you can. Make sure that you are not sacrificing proper form just to beat my score. Stay focused so that you get the most out of your workout. Share your score in the comments and don’t forget to “Like” this workout once you have completed it so that you can show all of your friends how much of a badass you are :)

Backward Lunge Kick Up

Walk Over Push Up

Mountain Climber

Sumo Squat Knee Up

One Leg Bridge

Side to Side Squat Leg Lift

One Arm Tricep Push UP

Star Crunch

Diagonal Touch Down

Side Plank Lift

One Leg Wall Sit



Around The Web
  • nissa

    Dear Z&F, I can’t view this video because it says it is private. =(

  • Erin

    Hi Zuzana, I tried to click on the workout tutorial video and was told that it was private…will the video be available soon?

  • Bree

    The video says it’s private and needs a friend request to be viewable.

    • Anonymous

      i just forgot to switch it … it’s public now!

  • http://www.bluefeathersoaps.com gryer

    When I saw the name, I guessed this would be the same routine you did almost a year ago, so I did it this morning before you had it posted online (I love the archives). I wanted a longer and more demanding workout without much jumping and this was fun: I did not sweat a whole lot, but many of the exercises were a challenge and I got some burn off them. My time was 22 min 19 seconds: not bad for a 51 year old!

    I really like repeating older exercises, as they do enable you to compare past records.

    Pretty fancy still pics: they look like they could be in Vogue or Harper’s — Both of you are getting quite an impressive portfolio! I could certainly envision Zuzana in a fashion editorial for a glossy magazine!

    • Anonymous

      we’re blushing :)

  • K.O.

    I love that Nike’s top!

  • http://30bananasaday.com Windlord

    My goal was all 5 of this week’s WO’s to christen your fresh site, but not sure I’ll get to it tonite as I’ve already hit to two heavy WO’s today. But I kept refreshing just waiting for it :) Great job on knocking out all 50 of the pushups standard!
    Now I don’t normally comment on your “hauls,” but may I be one of the 1st of many I’m sure to compliment your fantastic top. It’s like it was made just for you!

  • Julie

    Zuzana you looked abso beautiful today, not that you don’t everyday, but wow, you looked so gorgeous!! I can’t wait to do this workout tomorrow, it looks super challenging and fun. I know?? Fun, well I think I’m like Zuzana I love that feeling when you are done and you have accomplished a challenge. You are so inspirational, I love you guys!!!…Oh and I got my Gymboss timer today and when I bought it I clicked that I saw it from you <3..again, have a fab weekend you two…coffee time ;)

  • http://hattorizen.blogspot.com/ Jos

    The video is private, can’t view it :( Do I need to pay to view it?

    • Anonymous

      It’s public now sorry my bad…

  • Angie

    Zuz and Freddy, you guys could consider having a section for wallpapers and screen savers so that bodyrockers can download (:

    • Anonymous

      I just added some images to our facebook fan page – click on the facebook link on the home page…

  • Jana Marie

    wooohhooo… great result Z – i will try this workout tomorrow morning before breakfast – well in this case i have only 1 1/2 ARD. :-)

  • Yiliana

    You guys are so inspirational, so admirable im on your site 24/7 xD is like the new facebook to me hahaha, btw why is it called “550 rep”? there are only 400 reps or did i miscount?

    • Anonymous

      11x 50 = 550 – some of the exercises are 25 reps per arm or leg etc

  • Sandra from Montreal

    I Loveeee your Top (I Love almost anything that’s NIKE ;) ), it’s different and it fits you so well !!!

    I’m scared to do this WO tomorow!!! I did it weeks ago, but I did not go for the entire 50 reps for all the exercises..like the push ups, so I’m excited to see the improvement. . and scared !!!!

    Love You both!
    PS: Freddy, when is your brother comming back to train with us !!?!

    Sandra from Montreal

  • Anonymous

    It’s her new workout drink.

    • Laura from Toronto

      Will she be sharing this drink recipe this weekend?

    • Laura from Toronto

      Will she be sharing this drink recipe this weekend?

  • BreathingHard

    Holy crap!!!! I just started back into exercising and this is killing me. I’m only up to the sumo squats, so I don’t know if I’ll make it. Maybe this isn’t for men in their 50′s. Maybe I should stick to lifting weights:)

    • Anonymous

      hahaha

      • http://www.facebook.com/TheDeadServ Pedro Sousa

        C’mmon Fred :D

      • http://www.facebook.com/TheDeadServ Pedro Sousa

        C’mmon Fred :D

  • Sandra

    Hi, I started doing your workouts this past Wednesday. I really like them. I was just wondering if there is any way for you to have them posted in the morning. I usually end doing the workout the following day. I mean I don’t know where you guys live now and maybe the time difference is to big for you to have them ready in the morning. But, this is just a suggestion. Again, thanks for sharing your workouts. They’re great.

    • mila

      they live in Prague.

    • mila

      they live in Prague.

    • http://www.facebook.com/TheDeadServ Pedro Sousa

      Think of what that would imply to them, and to the rest of us.

      There’s no holy rule as when to do them. They’re so compact there’s no time constraintsI Do them the following day. It doesn’t matter when you do it, as long as you do it along the schedule.
      You can even do them a week late, if you’re so keen on doing them on the right day of the week.

      This week I started a day late, so I’m doing them from tuesday to saturday, and leaving my rest days for Sunday. Next week I’ll catch up. No biggie there.

      Be strict but don’t be square :D Have fun getting healthy and ROCK ON!!!

    • http://www.facebook.com/TheDeadServ Pedro Sousa

      Think of what that would imply to them, and to the rest of us.

      There’s no holy rule as when to do them. They’re so compact there’s no time constraintsI Do them the following day. It doesn’t matter when you do it, as long as you do it along the schedule.
      You can even do them a week late, if you’re so keen on doing them on the right day of the week.

      This week I started a day late, so I’m doing them from tuesday to saturday, and leaving my rest days for Sunday. Next week I’ll catch up. No biggie there.

      Be strict but don’t be square :D Have fun getting healthy and ROCK ON!!!

  • YogaDude

    I just found your website via youtube, your workouts look great and challenging. I am going to subscribe to your feeds.

  • tanky

    I just finished, mine was 23minutes and 16 seconds

  • Derek

    21:31

  • Derek

    21:31

  • Laura

    Hi Zuzanna and Freddy!
    I just completed this workout and it was brutal…but i feel AMAZING!
    I completed the workout in 24 mins and 40 sec, and am happy with my time.
    Can’t wait to try it again another day and beat my personal best.
    Thank you both for the awesome workouts!
    I have told all my friends at the gym about you guys and your workouts, and now we have competitions against each other to see who can finish first. The person who finishes last has to do an embarrassing task, which makes it really fun and competitive, and pushes us to our limits! =]P
    Keep up the good work!
    Laura

  • Laura

    Hi Zuzanna and Freddy!
    I just completed this workout and it was brutal…but i feel AMAZING!
    I completed the workout in 24 mins and 40 sec, and am happy with my time.
    Can’t wait to try it again another day and beat my personal best.
    Thank you both for the awesome workouts!
    I have told all my friends at the gym about you guys and your workouts, and now we have competitions against each other to see who can finish first. The person who finishes last has to do an embarrassing task, which makes it really fun and competitive, and pushes us to our limits! =]P
    Keep up the good work!
    Laura

  • Lilmalachi12

    Thanks Zuzana for another great workout. Just finished in 20 min 28 sec… really proud of myself for pushing so hard!! Thanks again for everything you do!

    I look forward to your healthy recipes over the weekend.
    Lots of love

    From Kaylah in New Zealand xo

  • Lilmalachi12

    Thanks Zuzana for another great workout. Just finished in 20 min 28 sec… really proud of myself for pushing so hard!! Thanks again for everything you do!

    I look forward to your healthy recipes over the weekend.
    Lots of love

    From Kaylah in New Zealand xo

  • http://www.facebook.com/profile.php?id=504450020 Laura Fancy

    Hmm.. Perhaps I’ll attempt this workout tomorrow after 12-hour Day Shift #2…
    Too tired this evening! Pretty bad when your active rest days consist of work for 12-14 hours =(

  • http://www.facebook.com/profile.php?id=504450020 Laura Fancy

    Hmm.. Perhaps I’ll attempt this workout tomorrow after 12-hour Day Shift #2…
    Too tired this evening! Pretty bad when your active rest days consist of work for 12-14 hours =(

  • kelsey

    i love how all your workouts this week have been body weight only workouts, i’m a teenager with very little exercise equipment :) i’m going to try this one in about half an hour, it looks like it will definitely kick my ass! haha

  • kelsey

    i love how all your workouts this week have been body weight only workouts, i’m a teenager with very little exercise equipment :) i’m going to try this one in about half an hour, it looks like it will definitely kick my ass! haha

  • Grungrrr

    Hi, Freddy.

    I was wondering what camera you use when you take pictures of Zuzana for the workout instructions?

    I appreciate any answer.

    Thanks. :)

    • Anonymous

      I shoot with a Nikon D5000.

    • Anonymous

      I shoot with a Nikon D5000.

  • Grungrrr

    Hi, Freddy.

    I was wondering what camera you use when you take pictures of Zuzana for the workout instructions?

    I appreciate any answer.

    Thanks. :)

  • Anonymous

    We use a Nikon D5000 for the stills and a Sony PMW-EX1R for the videos.

  • Anonymous

    Hi – The tutorials will be up tomorrow (Saturday) for this workout…

  • Nathalie

    HI Zuzana,
    that was a great workout. it took me 43 min. haha :) the side plank lift was killing me. I also figured, that your 12 min workouts are great for people which are already in shape. I have been in shape in the summer and now im trying to get back into my old body :) so i started again to work out with you, but the shorter workouts didtn work for me even if i was exercicing on my max. effort. So i decided to add extra rounds which mwans if you post a 12 min long workout, i do them 20 min long.

    We need more of your older workouts zuzanna, they were killing me :)

    all the best to you and freddie

    nathalie

  • J.T

    i like it :) …my time 26:25:78

  • Anonymous

    Thanks Chris!

  • http://twitter.com/GiginkaUnitova GiginkaUnitova

    My time is 24 minutes 3 seconds! I’m pround of me :P this is my third workout. Before I did some of them but maybe one per week… But now I really need moving! today ,before my this workout, I feel like I don’t drink or do somethin’ what I need to do it every day…I know only three days , but I really feel it I need to do it!
    Thanks for great! workouts :)

  • marion

    Zuzana, I couldn’t imagine that you can look any more gorgeous. But you do! Everyday you keep getting more beautiful than the last! You are incredible and my biggest role model! I just adore your work!
    THANK YOU

  • Liz

    I wish you did the real time workouts again.. I hate trying to remember the proper form of the exercises, and it’s much better watching you do it so then I know. But instead I have to continue rewinding back youtube videos to see how to do it properly if I forget during my workout. PLEASE do the real time workouts again!!! I miss them.

  • Anonymous

    Hi, this is something that we are looking at adding in a future upgrade.

  • Anonymous

    Hi – we will be adding the tutorials today.

  • Anonymous

    yes – today… but in the meantime you can look here for a photo tutorial:http://www.bodyrock.tv/2009/11/14/workout-550-killer-reps/

  • Anonymous
  • Belle

    I love this workout! I did this workout last April. It was one of the first workouts I followed on your sight. My time in April was 27:54 and I really struggled. I did most of the pushups on mu knees, didn’t squat very low or touch my back knees down in the lunges.

    Today I did the workout in 20:16! I reallly made sure my form was good. I did all regular pushups, low squats and touched my back knee down in all the lunges.

    BodyRock.tv has really turned my life around! The result that I seen by following your workouts and diet advice have been fantastic. That is not to say that I haven’t worked my ass off (literally).

    Thank you guys so much for this wonderful website.

    Belle Denver, CO

  • Jo

    LOVE LOVE LOVE the new site. I’m so excited for this workout! My husband is training for his first pro MMA fight and i have him and couple of his training partners coming to the gym to do this with me. Only thing i’m changing is the diagonal touch down ( looks a little easy without weight) so we’re adding in the half pistol pike press (love that exercise by the way). I’ll post later how we did.

  • Nydia Pina

    OMG, it took me 45 min :( Now I feel like a limp noodle but happy that I did all the reps in fairly good form. I think :p

  • Anonymous

    This past week sleep has been like a long lost friend that I miss dearly…

    • mila

      thank you guys for all your hard work and motivaiton.

  • Anonymous

    Check out our 5 week diet challenge!

  • Anonymous

    Yes, it would be great if you can tell us the lens you use! Thank you :)

  • Dreams

    hi zuzana…OMG i really love it thows walk over push ups its kick my ass LOL I thought that i will never complete these push ups but i did it :D…love

  • Keota (:

    Hi Frederick and Zuzana.

    I was wondering if you do this blog and site for living or what do you actually do, just because I really love this site and I thought you may be doing this for living because it’s fabulous and we can see you really spend a lot of time doing all this. :-) I love you’re diet advices and before I saw you’re site I did follow them myself and I’ve lost a lot of weight. Now my weight has stabilized and now I’m ready to take my diet to the next level, thanks to you!

    I’m quite knew here, and the first two days I did you’re workouts I was really sore so I couldn’t almost walk around or laugh at all because my abs and whole body had been hard working! I was wondering if it’s possible to compose my own workouts out from the exercises you have in the different kinds of workouts – do you recommend doing that?

    Thanks for everything.

    Best from Keota, Denmark

  • NJ

    Ugh. It’s pretty darn nice that these workouts are posted. Just find a way to enjoy them.

  • http://twitter.com/AniMartirosyan Ani

    Hi guys…
    I did this workout first time,it was absolutely amazing!!!! It took me 29 minutes and 9 seconds.Side Plank Lift killed me…
    THANK YOU SO MUCH…

  • http://twitter.com/nasatya Nataša Mavri

    Uf I did this workout a few times this year. Lets try thisone today again. :)))

  • Brett from FL

    Just completed it with a time of 25.02……..also proud i did all proper push ups :)

  • Kelsey

    Whew 26:37…. my goal was 25 min but I pushed myself really hard so I’m not disappointed. DEfinitely will do this one again to try to beat my time, and to try to do normal push ups the whole time (I started doing them from my knees after 20 reps).

  • Pavlina

    Hi Zuzi. I really like your workoutes and this blog very much. I would like to start exercise under your trainigs but I think that it´s maybe too hard for person (27 year old) who is 178 cm tall and has 83 kg :-/. Can you suggest me any workout for us – beginners? Thanks a lot!! :-)

  • http://snow-sports.gr Magda

    I’ll be quick… Fantastic website & love the professional look of the photos! Congratulations guys!!!

  • Katie

    whew. i didn’t know if i could make it through this, but i did it in 23 minutes and 22 seconds, way better than i thought i would do! :)

    I may try this again over my christmas break and see if i can beat my score! :)

  • angela.

    Definetly a great workout!
    My time was 30 minutes and 51 seconds.

  • Bean

    I remember this one! Truly an ass-kicker!

  • Surfernesta

    23:10 with legit push-ups! Nice workout !!

  • Irisclld

    I did it this morning and it took me 35 minutes. I loved it because we took a break from jumping.The walk over push ups and one arm push ups were the most difficult for me. Thank you!

  • http://twitter.com/MarissaPR23 Marissa Myatt

    26:00!! What a great work out! I’m still feeling it after my stretch. I look forward to doing it again and beating my time. :)

  • ms. megan

    aw, man, i was so proud of my time of 26:05 – - full pushups and everything – - but i just noticed that i forgot to write down the star crunch in my notebook! my time is tainted!

    new site’s fabulous, guys. (also: that ‘diagonal touch down’ photo is pure art.)

  • Nicoletta

    Hello,
    I am visiting a friend in the UK & I am so devoted to accomplishing these workouts that I did this workout in her backyard in 6 degree Celcius temperature. I think all that oxygen was a boost – I managed to complete the entire circuit in 25 minutes – beating a personal best from the last time.

    Thank you, thank you, thank you for the inspiration. Good looking new site. Keep up the solid efforts.
    Frederick, you are awesome for facilitating this entire endeavor.

    Lates, ~Nicoletta

  • http://www.facebook.com/davidvandenenden David Vanden Enden

    I got through this work out!!! Finally… I had to take a few second breaks between a few of them…but so damn proud!

  • Anda22

    I just discovered you two. Fabulous !!!!!!!

    About the tutorials i love how you can click on each pic of each exercis and it plays in video the to show how to do it.
    Todays tutorial just shows the pic of each exercise but will not play video.
    I m hopping we can still see each exercise in video it is my fav part.
    Thank You both for all you do.

  • Spanna Chisholm

    25 min and 20 seconds and all pushups on my toes! ay. ive come soo far too. thanks for posting this workout again so i can prove to myself how much i have improved.

  • http://www.facebook.com/profile.php?id=100001465269699 Dana Kiri

    34min 23sec :) intensive!

  • Anonymous

    Can’t wait to try this one! I love these types of workouts – lots of different exercises that don’t need to be repeated. My mind stays so much more focused when I only have to go through a set once.
    Thanks for posting this!

  • Kathy

    Wow, that workout was great, I sweat like crazy, my whole body was shaking and the push ups were brutal!!! *hehe*
    my time was 23 min 06 seconds – not bad :)

    nice weekend

  • Martin

    Oh yes !!!

    This was soo hard but so much fun to do. Did this when i first started doing your workouts about 4 months ago. My time then was 38.12 mins…embarrasing lol. I was so out of shape and starting to get flabby around the edges.

    My time today was 25.18:49 and i am completely destroyed. My legs just gave out under me after the wall sitting exercise ( thats a killer).

    And i might add aswell that im no longer flabby around the edges lol. My stomach is flat and taut (no six pack though, i like food too much to ever get that lol) and my legs and arms are getting alot more difinition. I have tightened my belt two nothes since we started.

    And yes indeed to gryers comment, Zuzana could grace any cover without any trouble. It might generate a stormflood of followers though.

    PS: my gf started these 3 weeks ago, she has been abit intimidated my Zuz’s abs to start sooner.

  • Irene

    32 minutes, the push ups where killing me, but I manage to do almost 30 straight arm, so I am happy and beaten:o))

    Peaceful Sunday everybody:o))

  • Lya

    My score is 19:07. Damn that was hard…
    Thanks :-D

    • http://snow-sports.gr Magda

      Wow! You must be really fit!

  • Reniee

    Hi Zuz,
    Can I Ask you what is your weight and size across your waist and hips? Thank you :-)

  • Anonymous

    No Sugar!!!

  • Anonymous

    There is no sugar in the post workout drink – it is sweetened with Stevia.

  • Squirrel08

    Awesome. This workout shows me, what progress I made in the last 6 months.
    The 550 killer rep workout was the first of your workouts I saw on youtube (a colleague showed it to me) and I was like – oh my god, I could not do this.
    Now 6 months have passed by since I started following you. I had to do some modifications cause I have still trouble with building up muscles in my arms – and I did it in 25 minutes.
    I’m so surprised – and want to say: Thank you so much for sharing this part of your life with us, for motivating us and keeping us going!

  • dana

    I agree, the new website is gorgeous! I’ve been looking forward to visiting each day for a new workout and am psyched to see that some of the older ones are back (like this one!) I do miss the video tutorials, though- the still photos aren’t quite the same, especially when we’re looking for modifications. I know how much time and effort you put into this work to get it to us each day and appreciate it so much!

  • Deja

    Did this workout today. I tried ti beat Zuzana’s personal best, but I couldn’t. Maybe next time :)
    I completed it in 26:22, which I think is not such a bad time. After my shower I felt super hyperactive :D
    Thank you for all your awesome workouts and diet recipes. You’re the best!
    Greetings from Slovenia, Deja.

  • Deja

    thumbs up for Freddy :)

  • Flaviarj

    You’re more beautiful than ever!! This black hair and your muscles are great! This workout is killer!! LOVEEEEE!! =D

  • Susan

    I actually like Zuzana covered up! She looks so elegant this way!

  • Anonymous

    Hi Roxy, we use studio lighting, but in a studio set up there would be a lot more lights and different types. This works for what we are doing here at home :)

  • Haitham27

    Brutal

  • http://www.twitter.com/seasonaltips Andrea

    Side Plank Lifts put my hands in terrible pain so I can’t do them at at all, any advice you can offer me on this? I’m unable to do them for that sole reason

    And I didn’t “get” the one leg eall sit. Just didn’t have a clue what to do. Pulse my leg or something? I din’t understand that exercise so I was unable to perform it.

    I managed the rest 27:13 :)

  • Caroline

    23min 40sec!! I did 10 regular push ups and 40 on knees — that was the toughest exercise for me. I love all the kick and squat exercises! I was sweating like crazy, and I loved it!!

    Great new web site and I congradulate you two on your amazing work! I talk about you to all my friends… ;)

    Cheers,
    Caroline from Moscow

  • Lladrocat

    I’m wondering if something can be changed in the setup of your website because when I view the videos or even scroll down the page it is very stop/start and makes it hard to view. I can view other websites/videos and even your videos on youtube and the problem doesn’t occur, it only occurs when viewing your website. (Didn’t have the problem on your old website).

    • Anonymous

      We have tested the site all over the place and it appears to be working fine – could it be your browser?

  • Selina

    I did this workout yesterday…and I beat my own personal best!! I first did this workout in March with a time of 29:15 and yesterday I completed it in 24:37!! Yeah. Thanks for everything Zuzana and Freddy. The new site ifs fantastic!.

  • AudraFit

    Hi Zuzana,

    I’m a couple days behind because I work on the weekends 12 hour shifts so I’m catching up.
    I finished this workout in 20:49 and beat my PB by 1 minute & 14 seconds! But, my original time for this workout back in January was 30:01. I’m very happy that I did all regular pushups as well. It was still just as brutal!

    Just in case DOMS (delayed onset muscle soreness) tries to set in. I’m going to add some ginger to my post-workout protein drink. It has been shown in studies to help with that so I thought I’d share it with the other Bodyrockers as well.

    • Anonymous

      Hi Audra, that’s an awesome progress. Thank you for sharing your tips as well – I will start to drink a ginger tea after my workouts :) although since I started to eat meat again my DOMS are gone.

  • Anonymous

    Hi Anna,

    These workouts are the only workouts that Zuzana does, and we are following the schedule posted on the site – most exercises are bodyweight only.

  • Anne-Marie

    25min43sec!!
    Hihaaa Very proud of myself, but I think I was to hard on myself or it was to hot in my room… I felt really sick at the end of the workout! But I am very proud anyway!
    Keep up the amazing work you guys! The new site is awesome!!! :D
    Big Kisses from Québec, Canada

  • Anonymous

    :)

  • Anonymous

    I was wondering where you have been Carla :)

  • Greg

    Damn, I’m a mess. I needed almost half an hour to get bearly over a half. I’ll try to do this workout as often as I can- it’s a real buttkick and I need to shape up.
    Thanks for a great workout :)

  • Kunoichi

    25 minutes!!! this workout is GREAT! whew!! Thanks Zuzana!! Good job Gryer!! I’m 37 and I have a ways to go!! LOL!

  • http://www.myspace.com/musicbykg KG

    I agree! I think we all crave the workouts sometimes, but SO much work goes into photographing, filming and editing the videos, we are just all so fortunate to have something like this in our lives…I don’t know where I’d be without it. Thanks Freddie and Zuzanna!

  • Anonymous

    thanks Aalandk :)

  • Anonymous

    haha – we need to name an exercise “shaken not stirred”

  • Mouthbre

    Wrote you a comment earlier today. Did you get it? Just curious as it’s not listed.

    Thanks

    • Anonymous

      may still be waiting for moderation :)

  • JT

    i totally agree with you!! People don’t be so demanding just do the excise if you like them if not oh well they are offering you this free of charge. imagine all the people wanting this and that they can’t please everyone be a true body rocker do the exercise and don’t complain.

  • Anonymous

    I have been there a few times (I am from Kingston so it’s only about 3 hours away).

  • Anonymous

    We will post it for sure!!!

  • http://www.facebook.com/profile.php?id=664265104 Sandra Luiza Mazan

    I did this workout yesterday. My time was 22 min 10 s. I had to take a break over the weekend because after last workout my quads were super sore. The worst part were the push-ups. When I got to 20 I had to take a break almost every 5 push-ups. And the tricep push-up was pretty painful too. I have relatively weaker arms compared to my legs and so all the upper body centered exercises are gonna kill me. But I’m working on it and getting stronger. Thanks for the great workout!!!

  • Anonymous

    welcome!!!

  • Anonymous

    welcome welcome!

  • Mrsols828

    I agree with Lvette! I LOVE this site i look forward to walking up everyday to a new workout. Especially FREE?? I mean where can you find a site that shows you full great workouts?

    I love what you did to the site it looks great. Keep it up you two, and Zuzana your looking better then ever!!!

  • Lauramyster

    Zuzana,
    Did this one last year w/ you & i am about to rename it because I remembered what it is after doing it again: Sweat, Cramps, Pant, Burn, Beading Sweat, WTF, Over Yet?, Pain, Whiplash, Ache & Tremble! lol.. <3 Laura ps/idk how in the world you did this in like 20 minutes

  • ouch

    great workout loved it!!!!

  • Marian M.

    This one intimidated me, but I’m glad I did it. My time was 29:49. I agree with someone else who posted that it’s fun to repeat old workouts and see an improvement in your score. But sometimes I’m torn between repeating an old workout and getting behind on the new ones. Perhaps you guys could have one day a week where you pick an older workout and we get to try to beat our personal best. Personal best challenge day. Thanks you two!

  • Rodriguez Zofia

    i finally convinced my boyfriend to do one of your workouts, he did the 550 rep masacare in 14:02, I was very impressed, it took me 26:29

  • PIA

    Wow! I just came back from a pilates class and decided to give this one a try! WOWW! amazing! i just finished and am so proud of myself! 25 min :)

  • mickyunit

    yay! completed this workout and paused my timer to go to the bathroom and forgot to start it again!!!! nooo!!!!! so i don’t know what my time was! but i pushed through and did each and every rep…was exhausted and it was a great workout… thank you for posting!! (ps-i’m fighting a urinary tract infection, so i went before the workout as well as 2 more times during the workout…but i still did my workout – yay me!)

  • LizR

    Thanks for another awesome workout! I really needed that after all of the Thanksgiving food and festivities! This is the first time I did this particular workout. My time was 26:54. I did have to do modified push-ups halfway through the walking push-ups…those were killer!

  • http://snow-sports.gr Magda

    I’ve been a competitive ski racer until 2007 and you can’t possibly have bigger thighs than me, it’s also my body type (bulky legs). So since I started working out with Zuzana my legs got leaner and now I’m wearing two sizes smaller trousers. I promise you you won’t get bulkier!

  • http://www.twitter.com/JezzingtonBear Jez

    Hi Freddy and Zuzana,
    This is my first time posting here. I work as a Suit Performer on the international tour of Walking With Dinosaurs. Me and my five co-workers in the Suit Department have to be pretty fit as we run around on stage in 30-40kg dinosaur suits! Recently we have been doing some of your daily workouts and, whilst finding them tough, have been enjoying them a lot.
    So I just tried the 550 rep fat massacre immediately after an intense hour on the elliptical cross-trainer (880 cals burned according to the readout). I completed the 550 reps in 31 minutes and 13 seconds. I’m sure I can improve vastly on that but I’m quite happy for now!
    Cheers,
    Jez.

  • Anonymous

    awesome!

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    Hi, Zuzana! I`ve just finished this workout & my result is 21 minutes. It was hard. Thank you guys. I am trying to do excercises every day and keep your food advcice.

  • Anonymous

    Great Video Elisabeth!!! Very cool and well edited.

  • Anonymous

    It’s her workout / recovery drink – see the workout breakdown for more info.

  • http://pulse.yahoo.com/_XIAYF6ES5OX53J5UNXDG7WIJNM Amanda

    I have been doing the body rock workouts off and on for about a year, but I am totally commited now and I cant believe I finished this workout in 25 min. and 58 sec.
    Once I get my “after” pictures ready I will be sure to post them.

    Thanks guys for putting these workouts on here for people like me to use.

  • Em Kay

    Dec 25/10
    Hi Zuzana and Freddy!

    I hope you have had a Merry Christmas! Tonight my parents had a pork roast, while I, a vegetarian, made parsley pesto gnocchi with goats cheese and walnuts! Yum! However, I did finish the dinner with a piece of a very rich chocolate cake. Whoops!
    Anyways, after feeling a bit guilty and heavy I decided to do a work out, and after combing your site to make up my own interval circuit I found this lovely work out! However, I felt a bit queasy upon finishing, as my stomach had not digested as much as I felt it had :(.

    I finished the workout in 33 minutes and 52 seconds. Some of the exercises I had to break down into sets of 10 or 15 (the ones that called for 25 reps on each side) and then switch sides to complete the rest or I would break it down into sets of 25 for the ones that called for 50 reps.

    I am going to feel mighty sore tomorrow, but hope I feel okay to go for my run! Thanks again for the great work outs and inspiration!

    ~Moragh

  • Dana

    So, I’ve been stalking this site for quite awhile, doing the workouts but never commenting. lol. I had to comment because OMG this workout was BRUTAL! I tortured myself a little bit more after this workout and ran for about 10 minutes around the block. My whole body is shaking. Time: 36:19. The hardest workout for me was the walk over push ups! I only did 10 full push ups and resorted to doing the rest on my knees! Zuzana & Freddy you guys are my inspiration! I <3 this site! :)

  • Alma

    I’ve been watching your workouts for a few months and this is the second workout i do. I had been going to the gym but that’s not working out for me at the moment, so this gave me the great opportunity to start your workouts at home. This one was awesome!! i only modified two exercises and finished it in 31:24!!! I do have to work on my strength and form, but overall did really good. Thanks for all your inspiration!!

  • http://www.facebook.com/profile.php?id=1205213940 Carrie King

    Wooooo!!! This is my first full bodyrock workout! I’m almost embarrassed to put my time but I can’t be the only beginner here who struggled through at 39:15! I’m so proud of myself for doing every exercise and every rep! Even though I had to modify some of them or not go as low on the squats… I was shaking my way through it all haha. And those side planks… whew! It will be a little while before I will be able do those without modifying :))

    I am excited to try this again in another month or two to see how I progress!!!

    • Kirry

      An amazing result for a first-timer, congrats! :D

  • Anonymous

    So while waiting around for today’s workout (Feb 9th) I decided to do this one in the meantime….and WOW!!! This was tough when I came to the side plank life…that exercise is really difficult to manouver!!! But I am proud to say that I completed this grooling 550 Masacre in 21 min and 38 sec’s…and on a downside it made me puke!! lol Good luck everyone!

  • http://www.facebook.com/profile.php?id=680233811 Epona Fyrefly

    I am late to the party, but, OW. 36:42. The hardest for me were the side plank lifts, I could hardly do them. Can’t wait to see myself get stronger!

  • Kirry

    Great isnt it, the feeling you get afterwards, when you know you’ve pushed through. You can be really proud of it. :)

  • AudraFit

    This my 4th time repeating this workout and I beat my PB by 30 seconds :)
    January 2010 — 30:01
    Summer? 2010 — 22:03 Forgot to write the date :(
    November 2010 — 20:49
    Now — 20:19

    I’d really love to break the 20 minute mark on this one. It’s so hard to continue without tiny (Brutus)breather breaks and I’m OCD on my form so I don’t like to sacrifice form for speed . That’ll be something for me to shoot for next time we revisit this one :) I’m so inspired by everyone here!

    • Mary Lou

      Those are fantastic numbers Audra! This was my first time and I finished in 26:10. Those one leg wall sits are BRUTAL! I’ll go for less than 25 next time.

  • Lvette #1

    The first time I did this( late Mar of early Apr 2010 it too me 45mins, it was10th routine with BodyRock.TV
    April 27/10 was the second time, it took me 35mins
    Nov 21/10 was 31:57:28
    Mar 3/11 26:29:56

    The walking push up are still the hardest for me in this routine…I did all 50 reps with proper form. After the first 20 reps, I needed to do them in 5 reps sequence then take a wait break after each 5 reps. I am pleased with my total today.

  • http://delightfultastebuds.wordpress.com Jos

    I did this workout 3 times in the past (first time couldn’t complete the whole thing).

    Today I completed this in 21:16
    Nov: 24:31
    Sept: 36:29
    Aug 32:42-incomplete

    I did a lot better on the push up – only took one break after 30 reps then continued to finish without fail. Pretty much I moved from one exercise to other without much break. My next goal would be completing this workout under 20 minutes!

  • Katarina

    30:55
    I had to do easy variaton for walking push ups, tricep push up and side plank lift :)

  • http://www.facebook.com/people/Kelly-Devine/576668985 Kelly Devine

    So Brutus was trying to tell me I was not up for this workout today. And I went ahead and proved him wrong! I made two adjustments, I am not the best a normal push ups yet, so instead of the walk over push up I just did standard. And then the star crunch, just over half way through I had to bend my legs instead of having them extended. So I did this workout in 32:17 not bad for my first attempt.

  • Anonymous

    I am so proud of myself, I completed it for #1 and my time was 24 min!!!! But I did have to modify push ups on 20 of them and the triceps were a major struggle, but pushed through!! I even kept going to computer to watch each exercise real quick for form (so lost seconds there) but I think I did correctly and pretty darn happy of my time, next goal is not to beat time, it will be to do all exercises without having to modify!!! Thanks again Zuzanna and Freddy for another amazing workout!!!

  • http://twitter.com/cschuurr Chelsea Schuur

    This has always been one of my all time favorite workouts by you :) the last time I did this workout (Nov 17th) it took me 20min and 37sec. Now? 18min and 37sec!!! I feel like a beast hahah =D Last time I pressed pause and took a break in the middle too (because someone came over) but not this time I went all the way through!

  • Lena

    YES! just did this and beat my time by nearly 3 minutes. My times:

    today(07/03/11): 23:41
    22/11/10: 26:27

    The push ups were probably the hardest but I did them all in perfect form with only two short breathers after 25 and 40.

  • Anonymous

    Done!
    I beat my PB (December 2010) by exactly 3 min and this time I even made the workout a bit more challenging. It is the fifth time I am doing this workout and back in May 2010 (the first time I completed it), my time was 42’43″! I improved every time I did it while adding variations that made the workout more challenging!
    Last time I did the sumo squats knee up and side to side squat leg lift with a 33lb on upper back. Besides I replaced the diagonal touch down by snowboarders (but for this exercise, I was gaining some time as snowboarders are faster).
    Today I kept the same modifications from last time while replacing the star crunches by core splits on dip station.
    Anyways, I did this workout in 24’01″ with the followings modifications:
    - sumo squats, knee up: 33lb sandbag on upper back
    - side to side squats leg lift: 33lb sandbag on upper back
    - star crunches; replaced by core splits on dip station
    - diagonal touch down: replaced by snowboarders

    I did 50 hanging raise knees on dip station as well at the end of the workout (out of time challenge)
    Can’t wait for the new workouts this week!
    Take care

  • Renske

    I couldn’t do all of it the right amount. So I did all exercises 25 reps in 19:15. It is my first time that I did this one and I like it! I hope I can do the next time all reps :D

  • Anonymous

    I have to find where to buy her a coffee, but I just don’t get it?? I wish I understood how they can finance all this?? I just feel like a cup of coffee is not enough!! They are just amazing, and would be horrified if they ever were to leave us lol….Don’t feel bad Lauri, I am a stalker too lol I come here at least twice a day, waiting for more!! I quit my gym cause I have been doing her workouts for almost 3 weeks now and have seen WAY more results in the little time than I had working out at the gym for two years and at 1-2 hours a day there. I want my years, time and money back lol

  • Anonymous

    Lauri, thank you so much, I just realized the coffee thing!! I have seen it b4 and thought it was some advertisement!!! I feel so silly…but she is going to be getting many coffee’s from me lol It is a donation thing, so you can put however much money you want. Thanks for letting me know, now I see how they can do this…brilliant!!! Now I feel better, I just thought I should give something for all she has given me!!

  • Anonymous

    My time tonight was 29 minutes and 41 minutes. I SLAUGHTERED my last time because it took me 51′ 51″ before. I’m super proud of my new time but also slightly embarrassed because I feel like I had it in me before but just didn’t push myself hard at all. I’m sure I had excuses. But now I know what I can do when I really go for it. I had to modify most of my push-ups and all of my side plank lifts (those kill me!). But I do more each time without modification. It’s getting there!

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    with modifications such as after 11 pushups I completed the rest on knees:) did bunch of modifications since i’m not still in that good of shape! 24min 27sec time

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    with modifications such as after 11 pushups I completed the rest on knees:) did bunch of modifications since i’m not still in that good of shape! 24min 27sec time

  • Craig

    Well. 33 minutes and 45 seconds- no mods. I am happy with that. Almost called an ambulance during the penultimate set, but pushed on through to the other side. Sun, my partner, and I did it at the same time, at opposite ends of the room. She, rock-like muscle goddess that she is, managed to pull away from me during the last 3 sets- amazingly that put a distance of about 4 minutes between our times. However, I am still talking to her :-)

    • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

      You’d better talk to me my gorgeous demigod ;-).
      We did do well, I have to admit, I thoroughly enjoyed it. Racing through the workout side by side makes it even more challenging and almost fun in some strangely masochistic way.
      …besides, my time was not “about 4 minutes”, but exactly 5 minutes and 3 seconds better (at 28:42 ;-)). Beat me tomorrow, Darlin’, if you can.

      • Anonymous

        you to are sweet…and powerful 

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

    My Score:

    16 x 10/35
    1. BACKWARD LUNGE KICK UP: 15
    2. WALK OVER PUSH UP: 11
    3. MOUNTAIN CLIMBER: 46
    4. SUMO SQUATS KNEE UP: 16
    5. ONE LEG BRIDGE LEG LIFT – L: 19,
    6. ONE LEG BRIDGE LEG LIFT – R: 17
    7. SIDE TO SIDE SQUAT & LEG LIFT: 14
    8. ONE ARM TRICEP PUSH UP – L: 15
    9. ONE ARM TRICEP PUSH UP – R: 13
    10. STAR CRUNCH: 19
    11. DIAGONAL TOUCH DOWN – L: 16
    12. DIAGONAL TOUCH DOWN – R: 16
    13. SIDE PLANK LIFT – L: 12
    14. SIDE PLANK LIFT – R: 15
    15. ONE LEG WALL SIT – L: 17
    16. ONE LEG WALL SIT – R: 20

  • Anonymous

    Brutal! I did this workout after walking 18 holes of golf…maybe that’s why I was so slow? I must beat my time the next time I do this workout!

    28:31. 6 of the 50 push-ups were full, the rest were from my knees. :(

  • Anonymous

    Ok I’m glad that this workout is behind me! :) Last year I did it in 31 min! Today in 23:47!!!! :)

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

    Ive done this workout many times but the last time i did it was more than 3 months ago. Did it today and completed it in 24:19 min! total burn! 

  • Anonymous

    Okay, I’m going to ATTEMPT this in the morning…. but I have to admit, this WO looks intimidating and I’m SCARED!!!  :(   We shall see….

  • Anonymous

    that was such a great workout workout. this time i did it in 24:13!!!! i beat my personal best

  • Samantha R

    This was my 4th time with this one – didn’t beat my previous of 19:43 as I felt so slow with the press ups this morning, my time was 20:20 today (all full press ups).  Sx

  • Monstrosity5

    21:38 – Great workout! Thank you! Very fun!

    • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

      Wow, amazing time!! Congratulations!

  • Anonymous

    Hi there,

    I decided to do this today…so my time 26:16…
    my legs are very strong,as my core, but my arms and shoulders…grhuoij (hihihi…I am swearing)..
    but I have challenge my brother with this one,so I am waiting for his scores…we’ll see

    kisses to you all

    • Anonymous

      well my brother went to the gym today before he saw this workout so he won’t be doing this today :(
      but his comment was “are you crazy I can’t do this….ok I can in one and half hour”…
      hihih…and im my family he is considered the athletic one

  • Anonymous

    Hi there,

    I decided to do this today…so my time 26:16…
    my legs are very strong,as my core, but my arms and shoulders…grhuoij (hihihi…I am swearing)..
    but I have challenge my brother with this one,so I am waiting for his scores…we’ll see

    kisses to you all

  • Anonymous

    So my cousin and I are beginners (I have been on for 3 months and she has for 1) and have come up with a strategy to train our bodies to be able to do this challenge in its entirety by the 1st of July.

    Today, we will do 3 parts of interval training incorporating all of the moves into 20/10 intervals.
    We are saving the mountain climbers for the full 50 reps as our ending blowout.

    We will write down our scores. Maybe we will meet the 50 for each one!
    We REALLY want to be able to do this challenge and have been doing the modified bodyrock workouts consistently for a month!!!

    Wish us luck!

    • Anonymous

      I’m glad we took the time to practice. We were not able to do the one leg wall sit at all.
      I think we might be ready to do the challenge in 3 weeks rather than 5. We are determined to build out strength for it!

  • Annebel Wind

    Hi everyone,

    i did this workout today.. I didn’t do this one before… So I am proud to say I did it in 30,01 minutes. And I am not even fealing very well, so can not complain about my scores. Thanx Zuzana and Freddy.

  • http://www.runforthebikini.com RunForTheBikini

      Oh wow when I saw this was the chosen workout today, I decided the us BodyRockers must be a bunch of masochists :D  I didn’t think I was even going to attempt it at first. . . but I did!  And I got my friend (who’s only been bodyrocking for a week) to do it with me :)  28:40 for me.  She couldn’t finish at the end, but she is doing amazing at sticking with it, I’m proud she got as far as she did.    The side plank lift kinda killed me at the end. LOVE how my booty felt during/after the one leg bridge :D

    • Anonymous

      Love your name ! you gotta catch that bikini soon :)

    • Anonymous

      Love your name ! you gotta catch that bikini soon :)

    • Anonymous

      The side plank lift, I found, is much harder than it looks!!! I did it for the first time today!

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    I was surprised but I managed to do this in 29:47.  The only modification I made was to put my knee down on the plank side lift.  Pretty proud of myself.  I can’t wait to see what my time will be when I try this again without sore legs.

  • http://www.sparkpeople.com/mypage.asp?id=VW_STEPH Stephanie

    Okayyyy everybody is SPEEEDY fast with this, think i better hide! :P
    I’ve done this back when it was posted and my time was 33:31. I also did it in March (whilst on my Honeymoon!) and achieved 27:36…
    TODAY’S score i tried to keep going keep going don’t rest stop resting!! And i managed it all in good form with 27:28 woohoo! Shaved almost 10 seconds off my score… now i gotta catch up with the ROCKERS! ;)

    Hope you guys got your house F&Z! I got everything still crossed so come tell us the good news! =D

  • Anonymous

    ok, this one looks scary . I think I skipped it last time. I need a lot of courage to do it :)

    • Lisa

      Did you do this workout yet? Go for it! You’ll feel great after!

      • Anonymous

        yes ! yes ! i did it and i do feel great ! I did it first thing in the morning ! Thank you both Audra and Lisa for encouragements !

      • Anonymous

        yes ! yes ! i did it and i do feel great ! I did it first thing in the morning ! Thank you both Audra and Lisa for encouragements !

    • AudraFit

      Give it a try! You’ll be proud of your accomplishment no matter what the outcome especially if it’s your first ;)

      • Anonymous

        yes ! I did it ! it was not that scary after all as it was to keep the count ! 

  • Anonymous

    Oh this is One of My most Favorite workouts ! Let’s see if i Can beat my personal best! 

  • http://www.facebook.com/Sofia.B.LopezBilbao Sofia

    My time was 26:33. I swore a few times here and there but it was so good :). 
    Then i realized i did the star crunches wrong but oh well, they were still hard haha. I only did two regular push ups and the rest from my knees.  My legs are so shaky right now haha i’m guessing no skipping for me today. 

  • http://www.facebook.com/profile.php?id=644981165 Heather Schultz

    My time was 21:05!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! At first I thought I did something wrong, but..I didn’t I did it all right! YES!!!!!!!!!!!!!!!!

    • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

      Wow.  Great time!

    • Anonymous

      Awesome!!!!

  • Anonymous

    This is definitely one of my favorites. Just finished and I beat my personal best! First time I did this back in November finished in 28.28. In March I showed slight improvement with a time of 27.05. Today, completed in 24.49 (which is awesome cause I had set as my goal to time under 25). I can’t wait to come back to this another time where my goal will be to time under 20.

    On a side note, I have to admit I am not looking forward to the 400 rep I have yet to do since I didn’t have time yesterday. This is perhaps the only BR workout I do not look forward to :-) The feeling when finished is awesome, but the mental preparation for it I find unbearable. I actually challenged myself to do this in April because the first time I did it I only managed 2.5 rounds. I did finish in April, and was on a super high all day afterwards, but honestly I was hoping to not have to see this one again for a very, very long time. Oh well, guess I will have to put my big girl pants on and do this on the weekend. I’ll report back if I am lucky enough to survive again. We BodyRockers do appear to be somewhat of masochists ;-)

  • Zoe Quixote

    whoooo…. first time, full push-ups, and i did core-splits on the dip station instead of star crunches:
    28:57
    thanks guys! safe trip back, freddie!

  • Anonymous

    My personal best was from Feb 5th, and I did it in 26:59.  I just completed this workout again, and did it in 20:41!!!!! Holy crap, I feel amazing right now!

    • Anonymous

      wow! amazing improvement !

  • Micha79

    Did this one for the first time ever!! What an accomplishment! Inside and Out! I loved the whole thing!!!
    I did this in 33:59 minutes!! I’m very proud of that number! I have never done this many reps on anything before! I will be doing the 400 rep challenge this weekend, but I’m just super stoked about it!

    I can see my real muscles for the first time!!! like – REAL ARM MUSCLES!! Yes! Thanks Zuza!!!! Happy Friday and I hope you have a GLORIOUS weekend!!! :)

  • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

    My score: 24:59min + 1h Capoeira  :)

    This workout makes a lot of fun. Not so brutal as the 400rep wokout but also challenging.
    On sunday I will do the rest of the 400reps workout :P

    Have a nice weekend Bodyrockboys and -girls!!

  • Anonymous

    First time to do this WO.  I think I’ve gotten spoiled with your 4, 6 and 12 minute workouts!!  Haha!  Honestly, this didn’t feel as long as it took.  Which was 27:04 for me.  I did 26 push ups on my own.  I had to modify the remaining 24 by doing them on my knees.  Oh well…  Next time I hope to beat my time and do ALL the push ups without modification.  :)  Thanks for another great workout!

  • Anonymous

    I did it ! 29 min and 38 sec. I think I did pretty well, considering the many times the kids stopped me in between, and my husband and myself because I had to go look at some of the exercises to do them properly.
    The thing I don’t like about these workouts is that I lose the count sooo many times :)))). Like the kids come and ask me something and poof ! I gotta guess where I was. If I had somebody to count it for me it would be easier :))))

    • Anonymous

      I just want to say I am a little proud of myself, because I didn’t use any modifications ! Yay ! and also I didn’t feel too noodle-y after it :)

    • Anonymous

      I just want to say I am a little proud of myself, because I didn’t use any modifications ! Yay ! and also I didn’t feel too noodle-y after it :)

      • Kat:)

        Great Job!!  gotta build up my arm muscles (can not believe how sore I am from yesterday’s workout)  :)

        • Anonymous

          Thanks Kat ! The push ups I can’t yet do them all the way down, I don’t know why, but I do them halfway down with my butt kind of sticking up in the air. Still, I feel that I work more muscles in a better way if I do them like that than doing them all the way down from a modified push up.
          Actually I can’t understand why, I can do the push ups all the way down if I do them on my knees, but not if I do them the regular way.

  • Kat:)

    I did mine in 21:13 but unfortunately I did my pushups today on my knees (still sore from yesterdays)  
    Thanks again Zuzana and Freddy!!  Praying you get into your home soon!

  • Anonymous

    Finished! Time: 25:03 :) Beat my personal best score from 3 months ago of 31:29!
    Weight training after, can’t wait for my nice weather bike ride today!
    Baby due July 12…

    • Kat:)

      Congrats on Baby coming!  My youngest is 3 months :)

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    The first time I did the workout, over a year and more…. my time was 39:02!
    The second time on november 2010 my time was 27: 02 what a difference!
    Today my time was not my best :(  27:30 

  • Felisha

    This was my first time doing this workout – 22:54! And I didn’t have to modify the push ups, though they really slowed me down. I was dripping with sweat. Afterward, I rode for 20 minutes on my bike trainer. By then, my shirt was soaked through front and back, lol. 

  • AmBoaksy

    I’ve done this workout three times now over the past couple of months.  I love it but it really does start to kill you and my legs were still sore from the 300 squats the other day.  The first time I did this workout it took me about 33 mins.  The second time was 28:37.  Today was in the middle, 29:11.  I got stuck on the squats.  BUT I did do all of the pushups the proper way.  THAT was an improvement!  Boy was I sweating by the end.  I was slipping all over my exericse mat and had to keep taking breaks to wipe it down!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Am I the only one feeling like a zombie today?
    I’ve been postponing my workout since the morning but I only got more tired as the hours passed. I got as far as changing into my workout clothes a few minutes ago (6:30pm), when my dear husband to be took the burden off my shoulder.
    He’s quite right in saying that my 90 minute net hard workout (probably about 110 gross) was enough for two days, but what really got me was that he suggested me to not do my workout out of feeling of obligation or (even worse) guilt. I’d like to believe that I’m not any less dedicated if I take today off and catch up with the 550 workout tomorrow afresh.
    ps.: I hope I did not discourage other hesitating BodyRockers with my Brutus-like confession. Push hard and enjoy your workout – if you haven’t done so yet!

    • http://www.facebook.com/Shadowwarrior58 Sarah Spencer

      I have done the same thing once or twice since I started 2 months ago with this training. I workout 6 days a week. My diet needs to be a little more wise, but I am trying. I really am!! Anyway, I’ve had some days where I just didn’t workout. I told my hubby so and he has tried to guilt trip me, but I tell him it doesn’t work. :-) I tell him that I’m allowed to have some days off. And sometimes when I don’t exercise it’s because I have to go to a job site with hubby and have no way to workout. So, on that note. If you really, honestly feel that you need to take a day off, I would take it. And I don’t feel guilty about it either. I think that if you do feel guilty about not working out, then I would probably workout. Just don’t let the not working out one day turn into not working out at all. That’s what I suggest. But don’t take my word for it. If it feels right not to workout, then don’t. And don’t feel guilty about it because I take days off too. And so does Zuzana! :-) Have fun!

      • Dheana

        I agree with your hubby Ildikó, and I’m in the same place. When the body needs a break, I think we need to respect that. In fact, my very wise mother once said not to do anything in FOG – Fear, Obligation or Guilt. It’s best for our bodies and our minds to have our actions come from love and excitement instead. I took an extra day off too and don’t feel the least bit “guilty”. When we feel guilt, whatever we do is reinforcing that we’re not worthy if we don’t do it. Nonsense! We push hard, we treat out bodies right, let the decision to take a day off come from that same place of self-respect. 

        Hope my ramblings make sense! And I hope you enjoyed your day off! :)

        • Micha79

          It’s great when you are able to read something that you know was not meant for you personally as typed, but that it was meant for you to read at that moment in your life? Awesome… even though I did my workout, what you said has more meaning than just working out rests.  Thank you Dheana!

          Keep rocking All!!

          • Dheana

            Hi Micha, I actually DO know what you mean because YOUR comment is actually perfectly timed for ME! So thanks! :) I love it when gratitude comes full circle! :)

        • Anonymous

          Working out always makes me want to WORK OUT MORE! I’m not sure if its because I’m not pushing hard enough during a workout, or if its just the adrenaline rush that I get from a good workout. 

        • Anonymous

          Working out always makes me want to WORK OUT MORE! I’m not sure if its because I’m not pushing hard enough during a workout, or if its just the adrenaline rush that I get from a good workout. 

    • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

      you are not the only one out here, Ildikó.. i had been planning to do this workout today in the morning but my body felt so lazy and loose… i’ve been working out for more than 7 days in a row (not all of them bodyrocking though) and probably i’m going to take a rest day too. i do feel guilty coz everybody here has been working out with Zuzana for about 6 days as well and did such killer WOs as 400 rep one and still aim at 600 rep tomorrow.. i’ve never done 400 rep at all and i feel ashamed that i can’t push myself to this 550 rep WO. i feel so miserable :(

      • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

        Natasha, don’t even think like that. Only your mind knows what your body needs. It’s better to have a rest than torture yourself BTW you’ve been workinjg hard during the whole week))))

        • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

          Thank you, Masha :) but i actually did this WO today after taking a refreshing walk, so now i’m satisfied :D 

          • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

            Glad, you did it))) now you are calm & can sleep well. haha)))) I myself feel like a betrayer every time I miss the workout)))

    • Dheana

      I agree with your hubby Ildikó, and I’m in the same place. When the body needs a break, I think we need to respect that. In fact, my very wise mother once said not to do anything in FOG – Fear, Obligation or Guilt. It’s best for our bodies and our minds to have our actions come from love and excitement instead. I took an extra day off too and don’t feel the least bit “guilty”. When we feel guilt, whatever we do is reinforcing that we’re not worthy if we don’t do it. Nonsense! We push hard, we treat out bodies right, let the decision to take a day off come from that same place of self-respect. Hope my ramblings make sense! And I hope you enjoyed your day off! :)

      • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

        Absolutely, Dheana. Thank you so much for your empathy and encouragement. I’ll remember your mother’s FOG advice – it’s a wise one.

  • AudraFit

    Holy moly! I finally broke the 20 minute mark on this one and I’m still sore 2 days after the 300 squat challenge. I beat my old PB by 1 min & 3 sec. My new time is a PB of 19:16. I did V-Crunches instead of the Side Plank Lifts because I want to build more of my inner obliques instead of the outer obliques for the illusion of a tighter stomach instead of wider LOL. As Ildiko said, it was hard to get motivated for this one

    • ZoeRocker

      Good for you Audra!! I was hoping to break 20 mins on this one but I was super slow on the push-ups unfortunately. I did beat my PB however. This is my 3rd time doing this workout and I finished it in 21:46. I beat my time by only 42 seconds. Oh well. I’ll really push next time. Good idea with the V-cruncehes. I think I’ll try that next time.

      • AudraFit

        Thanks Zoe! If I can do it, you will too, and everyone else as well :)

    • DameTenacious

      That’s insane! What a great time.  How long have you been BodyRocking?   I hope to one day meet the challenge :)  What kind of improvement have you seen with this challenge?

      • AudraFit

        I’ve been hooked since October of “09″ so about a little over a year and a half now. It’s a great total body time challenge for sure. Each time you return to it you”ll improve. When I started I could barely do a pushup on my knees. I never thought I could crank out 50 on my toes ever.

    • Anonymous

      That’s an amazing time Audra. Congrats! I’ve set breaking 20 as my next goal for this workout and you’ve just inspired me that it can be done.

  • Anonymous

    Ahhhh school was cancelled today!!!!!!! Idk i guess there was a tornado, but i woke up and it was beautiful.
    Slept a few extra hours, got up, did 90 minutes of yoga <3 then ate breakfast, then bodyrocked it!!

    i completed this workout in 31 minutes, which isnt beating my old personal best but i slowed it down and kept proper form.  My legs are ridiculously sore still, and its a task walking up and down steps lol but they feel good when i get working out and i hear light exercise helps them heal.  

    Im so thankful for this day off :) reconnecting to myself and my body after a long and brutal year

  • Amanda Haskin

    This is probably my 5th or 6th time completing this workout.  I completed it this morning in 26 mins flat.  I remember that this was the first workout that I actually tried on this website about a year and a half ago.  I recall it taking me nearly 40 mins to complete!   I am so happy to have found this website (actually, this workout) because I’ve managed to changed myself so much because of it!!  Eternally grateful!

  • Leah Siltberg

    After the 300 squats yesterday…I almost stopped after the lunges.  But I kept going and finished in 22:24. Not a speed demon, but I got it done.  I am so grateful for this community.

  • DameTenacious

    I did this last week!  :) 
    I got 32:09 last week and 28:43 this week! what an improvement!  I am seriously excited! Can’t wait to do the 400 tomorrow.  Did I mention I am still sore from the 300 squat challenge? Great workout you two, hope all is going well :0)

    • DameTenacious

      Did I mention this is the workout that brought me here?  This is the 3rd time I have done it total and I have been bodyrocking for almost 1 month!!!

  • tee

    hi guys!
    I did this one today after repeating the run the world workout (I didn’t like my score on crazy cali!)
    I did a couple adjustments – the first 20 pushups were full!   side plank I did off knees
    Last time my score was 28:53 this time it was —- 23:18!!!!!

  • http://twitter.com/karmalaluna Arika

    I finished in 34:28 which I’m not happy about! I wanted to keep it under 30 minutes at least. This was a great workout. Next time I’ll get it under 25 minutes!

    I love your workouts. I’ve never been able to see my abs, biceps, or triceps before and now I’m starting to see those muscles! My body fat percentage has also went down from 20% to 17%. I’ve become more lean and tone all over. I began to seriously work out in September 2010 but I’ve only been doing three months of body rocking and you have given me the best results so far. Thank you! Thank you! Thank you!

    To all of those out there who are doubting whether or not to start working out, do it! You’ll be so proud of yourself and the improvements that you’ll see!

    Besos y abrazos

  • lUCy

    yeahhhh I kick my old score 30mnts in March
    now was taraaaaa: 12.33mnts :D yeah babe!!
    :D happy HAPPY! I see, and feel, my progress
    some exercises I felt more hard but I can felt as well more agility

  • Lisa

    This was my first repeat Body Rock workout. I did this for the first time back in March with a time of 22:23. Today, I shaved off some time and sweated it out in 19:52! I sure was dripping with sweat, but the image of you doing this workout, Zuzana, helped me get through! (Also, I think the “Rage Against the Machine” blaring in the background helped, too!)

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    My score this time around was 14:46. Feeling very good about that :-).Shaved 5min off my previous score 

  • Sheldond

    massacred in 30 min

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    20 minutes 33 seconds. Last score is 26 minutes))))
     

  • Anonymous

    I finished this in 22.15! My shoulders and arms were sore from yesterdays 400 reps workout :D

    Nice weekend everyone!

  • Miss Christine

    This was my first time doin this and I finished in 24:42

  • http://www.facebook.com/people/Natalia-Trofimova/704588888 Natalia Trofimova

    this was my first BodyRock workout ever, which i did 5 months ago. all the walking push-ups but a few were from my knees and i think i skipped the Diagonal Touch Down altogether. then it took me about 35 – 38 min, i didn’t keep the record. but today in spite of sore the quads and glutes (thanks to the 300 squat challenge ;), i did the workout in 22:09! all the push-ups from the toes and i feel really proud :)

    btw, has Zuzana published her new time? would be interesting to know how she has improved :)

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Dear Sweet BodyRockers,

    Thanks so much for the encouragement. @AudraFit:disqus, I feel honoured to be dedicated a <20min 550-er. What a fantastic score!!!

    Luckily I cannot complain either, it was definitely worth to take the break: I felt so powerful and energised today that I beat my PB not by a mere few, but nearly 6 minutes. My previous score was 28:42, today I did the routine in 22:57. Who knows, maybe one day I can also go below 20. :-)

    And the best thing about this score is that I did it after 3.5 hours of cross country mountain biking (in Scotland, that is very (1) hilly, (2) windy and (3) rainy).

    I have another confession and praise to make: I did not expect my 20-25 minutes daily BR training to have such a remarkable effect on my outdoor sport performance. In fact, I dreaded going out into the rain and wind, but what can you do when it always rains? You cannot just let your bike rust in the garage, right?

    Last year the above route (in much better weather conditions) took us over 4 hours and we were practically dead by the end. The lunges, burpees and skipping paid off :-). My arms – that usually get sore, itchy and numb during cycling – were fine, my thighs and butt that used to feel the pedaling almost immediately endured well beyond the ride… I feel SO happy and proud. Thank you, Zuzana, Freddy and all BodyRockers of the community.

    • http://twitter.com/GoustiFruit GoustiFruit

      I agree with the progresses outside the only “bodyrocking”: two weeks ago I was walking in the land with one of my uncle – who runs a 4-5k several times a week – and we got taken in a rainy storm: we ran like crazy to the car, and I was surprised to realize I was running way ahead of him, while continuing discussing, and he could barely follow and could not talk anymore, trying to catch his breath :-) And I hadn’t been running since the military, 13 years ago :-p

    • AudraFit

      You crushed it by 6 minutes that’s awesome! Dayum girl! Way proud ;) And for every-Bodyrocker around the world as well. Scotland, wow! It must be beautiful there I could only imagine the views. I know what you mean by functioning outside of Bodyrock it’s amazing the benefits it’s given us! Thanks Zuzana! I’d be a weakling without you!

  • http://twitter.com/GoustiFruit GoustiFruit

    Yeah, new PB for me: 16’31, 20s better than the last one :-D

    • MariaBjørgJepsen

      NICE TIME :) You rock!!!

    • MariaBjørgJepsen

      NICE TIME :) You rock!!!

  • Anonymous

    23’56! I beat my PB by 5 sec!!!
    I added some weight for sumo squat/knee up & side squat/leg lift (20lb kettl.)

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    First timer here, did it in 17:27! Great one, there were some pretty tough supersets hidden in this challenge :D

  • http://pulse.yahoo.com/_I6PADJ4OUN2KCIRCIZVF7LYGEU Irene C

    That’s the hardest workout ever!!! I managed to complete it in 47 min!!!!!!!! I even felt dizzy and sick for some minutes after. I see the time of the rest of the bodyrockers and I get discouraged. Anyways I completed the 550!! I feel very proud of myself.

  • Azerick

    Phweee! I hope to do my best! I know I usually only aim to do a workout three times a week, but that’s because I feel sore for the next two days and boy, do I love the sensation. :)

     Hopefully I will be able to find a suitable place to workout… working out at home does not work for three reasons:
     A) If I do exercises requiring jumps, the sound reverberates throughout the whole house (similar to how you can always hear conversations downstairs if your bedroom door here is closed, or hear someone’s every step in this house).
     B) After I exercise and open my bedroom door, my Dad smells my body odour. He has a sensitive nose by nature and I do not wish to disturb him with the smell of BOD. (Mother cannot smell me).
     C) I do not have much space to exercise in my room.

     Despite this, I do try to workout three times a week at my school and generally make sure I walk five to six times a week at a moderate pace! Hopefully I will be able to meet my quota of working out three times a week, or at the very least, walking. :)

     On a random note, does anyone have any suggestions where to bodyrock? I wish to accumulate a few places and hear ideas. ^-^

  • Donna

    Wrote this in my exercise log book and wanted to get it done today:) but I am going to have to wait till Saturday:( Only three more days to go till I am allowed to exercise:)

  • Isabelle G.

    Did this one for the third time: 20:34… 
    (First time: 24:07; second time: 21:31.)  I’m amazed! 
    And what is a wonderful thing, is that I used to hate the push-ups….. first time I attempted to do 50 push-ups, it was pure hell….. ; second time, just a little bit easier, but today, I did 20 standard push-ups without stopping, then 15, then 10, then 5, and I ENJOYED each and every one of them!!  Really! 
    Plus, the shower is soooo good after a great workout!  And then, the breakfast…..!!! 
    What an amazing way to start the day.  (The real difficulty in this is…… to be able to get up early, haha!!)

  • Donna

    Couldn’t take it anymore my body was craving a BR workout:) and what a workout to come back too after 5 days resting my ankle:) I did this today for the first time ever and I am very happy with my score which was 22:15 min:) I stopped a couple of times in the walk over push ups because of right shoulder pain:( I did 20 in a row but then had to stop every 5 or so:( I also stopped a few times in the star crunch:( I did the 20 and then had to stop every 5 or so:( I breezed through all the other 9 exercises without stopping once:)  To my surprise I had no ankle pain at all during this workout but my right shoulder is worrying me because it started hurting when I done the new 400 rep workout on Saturday which was my last workout since this one:( That’s 5 days no exercising at all and it hurt again today during the walking push ups:( I think I better lay off the push ups till it’s better:) I am thinking of doing the ab workout this evening as well:)

  • Anonymous

    Did this workout and beat my personal best from May 27 ’11 of 26:03 to todays time of 20:17 :D
    So happy that I could beat it! I finished with 12 burpee side knee touches and a 15min. weight session. 

    This workout is more of a warmup for me, so now I’m going on a short 8 mile bike ride for some cardio and a good sweat out.

    Baby due on July 12!

  • Anonymous

    My good friend (whom I introduced to this site) and I did this workout this morning (and we are both pretty competitive) and our score was 19 minutes and I think 48 seconds! Full pushups and this time no break! It felt great~ we got through it so fast though we thought we forgot something! :) Looking forward to my next workout on Wednesday!

  • Anonymous

    My good friend (whom I introduced to this site) and I did this workout this morning (and we are both pretty competitive) and our score was 19 minutes and I think 48 seconds! Full pushups and this time no break! It felt great~ we got through it so fast though we thought we forgot something! :) Looking forward to my next workout on Wednesday!

  • Gerrilee Schafer

    will do this one Saturday morning..done it 3 times
    1/ 21:43  March 4
    2/ 19:50  May 27
    3/ 18.52  June 4

    started body rocking Feb 3 …. hope I can break my personal best again

    • Gerrilee Schafer

      just finished this morning….did it in 18:29..only beat my time by 23 seconds, but I’m still happy..there is still room for improvement though…took a few breathers in there…

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    Fantastic! I’m going to do this on Sunday… so I’m sitting here watching X Games the movie, and Danny Way has broken bones and he STILL kills it, and finishes his last 2 runs… he was interviewed and asked… why do you do it? you have broken bones… what keeps you going? and he says the human body has more potential and is able to take more than the mind can handle.. and you know what… it’s true… we rock our bodies to push ourselves to our limits and then pass it again.. to know we have the strength.. and I just wanted to say Thank You to Zuzana and Freddy for helping us get together and learning to support each other to our furthest potential… Keep Rocking!!

  • Anonymous

    This is my third go at this workout. May 18th – 32:46, May 29th – 29:31. I modified the planks both times and did 10 reg pushups the first time and 20 the next. Today’s time was 33:54, I know still slow, BUT I didn’t modify anything this time so I’m pretty proud of myself for that. Now to tackle the speed factor. I can’t believe the difference in the shape of my abs that core work has done. I used to do reg ab exercises but always avoided plank type stuff (I hated it) I think my hubby is quite over my constant requests to “feel my abs” :)

  • Kat:)

    Well Thank God it’s Friday!!  Gonna do this here shortly and take two days off :)

    • kat

      Ok I beat my old score from 3 weeks ago (21:13)  today I did it in 17:55 no modifications!!!  YAY!!
      Thank you Zuzana and Freddy!!

  • Jazzy

    YAY i beat my personal best.

    8/14/10: 34:48

    11/20/10: 24:45

    6/17/11: 22:02 :D

  • http://www.facebook.com/profile.php?id=516411708 Sasha Haidei

    I was actually really dreading to do this workout since it was one of the first workouts that i did when i first discovered this amazing site  and i remember that back then i barely finished it in over than 1 hour, so today when i saw 28:01 when i finished it i felt such a feeling of accomplishment and so extremely thankful to Zuzana and Freddy that they changed not only my body, but the most rewarding change that happened is on the inside. I won’t get tired to say thanks over and over to you guys!

  • http://ladneslowa.wordpress.com/ Dorota T.

    11.12.10r – 21:25min
    25.01.11r – 19:22min
    1.03.11r – 18:31min
    23.04.11r –  17:40min

    Today: 17:16min :)

    • Pavlina

      Excellent progress, well done!

      • http://ladneslowa.wordpress.com/ Dorota T.

        Thanks :) I like it too and that’s why I wrote my score. :)

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    I’m afraid I didn’t beat my PB this time. It seems like I took just a bit too long pauses between the exercises (since I rarely stopped during them).
    I’m a bit unfocused and stressed as I’m leaving to our Annual Conference (to be held in Dublin) in 2 hours and I still have to finish packing. Anyway, I enjoyed the race through the exercises, I particularly excelled in the walking push up, I hardly stopped. Time: 23:59

  • Anonymous

    Did this one for the first time in 30:44. I did however have to make a few modifications. I managed to do 15 regular walk over push ups and had to do the rest from my knees. Also with the one arm tricep push ups I found i didn’t really have the strenght for it and I kept kicking up my leg for some reason. I did 15 on the left and 10 on the right and the rest I did tricep dips with one arm.

  • Anonymous

    Because I live in Europe we are 1 day ahead, today it’s saturday here in The Netherlands. So I will be doing this workout on my monday. I can’t wait! It looks crazy and I love that! I want to do this workout now, but I stick to the 2 days off. Lot’s of love from me. xxx

  • Anonymous

    The first time I did this (may 27th) it took me about 40 minutes, today I did this in 28:27 :)

  • Cindy

    My time was 22 minutes. Great workout!

  • Rebeca

    This challenge almost killed me. There were some moments, I wanted to give up, but I always thought: I got this far, I can do one more.
    There was a moment I almost threw up but I continued and now I’m very proud of myself :)
    So, my time: 23:40 min.
    Pretty good for the first time :D

    We guys rock!
    And you two the most ;D

  • Bohdanam

    15:53

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    40 mins. The last exercise was death to me :P

  • http://www.facebook.com/profile.php?id=18718826 Gina Melissa Robles

    40 mins. The last exercise was death to me :P

  • Kendra

    Woot!!! I PR’d!!!  I did this exercise in 27:00 (approx) about 2 weeks ago, and this morning, all sore from the week’s workouts, I did it in 24:21, with no modifications (no modifications last time, either)!  2 days ago I did the See Your Abs Workout, and never having skipped rope before with high knees (well, not since I was 8) REEEAAALLY killed my calves, especially my left one because that ankle is stiff from an accident 10 years ago, so it’s hard to get the range of motion to even work that calf.  And yesterday I managed to do just half of the 400 Rep Burpee workout.  So today I was tired and sore, but still PR’ing by a few minutes is fanastic.  I had on top of my workout sheet “Beat 27 minutes!!!” I am getting my picture taken today, so I made sure to have gotten a good workout in to make me feel my best!  

    Happy Saturday!

  • http://www.facebook.com/people/Nóra-Karcsics/100001485836139 Nóra Karcsics

    Pheww!!! There’s sweat dripping from my eyebrows! 18:27!!! It was my first longer workout here and I enjoyed it so much! Now I must go cool down!

  • Anonymous

    So… this took me over an hour to do. I didn’t officially time myself because I’m just focusing on being able to get these longer, higher rep workouts done. I did it all except for the side plank lifts. I simply don’t have the strength for those, yet. I feel like jello right now, lol, but energized and quite proud of myself. :D

    • Anonymous

      By the way, my daughter did this with me (she did do the side plank lifts, too). I didn’t realize how strong she was! She’s amazing!

  • Anonymous

    This is one of my favourite workouts.  today I beat my PB!  previous was 23:15, today was 21:16.  i held an 8 pound brick during the diagonal touchdown and it really changed the feel of that particular exercise.  i loved it! 

    i was thinking today about fitness, my own fitness level in general.  i feel better now than i have in years, and i am probably in the best shape of my life since swimming in high school (which was a long, long time ago).  i know i’m “fitter”, but am i “fit”?  what defines it?  thank you for this workout!

  • Anonymous

    Hello, I’m Casey and I have been following you guys for sometime now. I JUST realized the comments section.. Wow I’m observent. (:

    I did this workout today and my time was 22:22!! I can’t find my previous time for this workout but I know I did good sense me and Zuzana have around the same time. (:  THANK YOU for another AMAZING workout!

  • Anonymous

    hi all,
    hope you’re having a great day everyone…
    it’s the 3rd time i was doing this amazing workout..
    my time today: 22:58 minutes (2 sec faster than the last time) yeaeee
    i’m so proud and very hapy! feeling great also
    thank you do much
    and have a nice weekend all of you
    greetings from germany

  • Janessa Reimer

    i was really bad with my diet today, i had a handful of chips and a little bit of ice cream…i don’t what came over me….if feel real bad about lol. its stupid. does anyone know what i can do to curb those crazy cravings? do you think this will ruin my progress?

    • http://www.facebook.com/profile.php?id=1661643321 Britney Blazak

      Please don’t stress over something so minor. Life’s short, as long as its not habitual you will be fine! Promise. I had pizza today, A very small slice but I am not going to stress over it.

      • Janessa Reimer

        thanks. i feel really stupid for stressing over something so insignificant. lol

    • MariaBjørgJepsen

      Janessa, you are only a human! please, don’t feel bad over something as innocent as this. I have something sinful almost every single day, and still, I have never been in better shape, ever. Enjoy life and Rock on :)

      • Janessa Reimer

        thanks, i decided that i am just gonna enjoy life and if that means having some junk food every now and again, then thats just how its gonna be! thank you : )

        • MariaBjørgJepsen

          Good girl :) 

  • http://www.facebook.com/profile.php?id=1661643321 Britney Blazak

    So today I finished in 20:40 Secs. On May 23rd, 2011 I finished in 24:01. Yeah for me. I feel like I could have pushed harder than I did, much much harder. The next time we do this workout I’m shooting for 16 Mins. I made no Mods. :) 

  • http://pulse.yahoo.com/_YRMLC7QLHYZ4Q3ZKCJOH2EZLMQ agnes

    I finished this one in 19:48. I can’t find my older score, but I’m pretty sure it took me waaay longer because it was among the very first bodyrock-workouts i ever did.

    ;

  • MariaBjørgJepsen

    This is one of my own favourites :)
    Probably the workout I have done most times, now. My last score on May 22nd was 15:28.
    Today, the 19th of June: 14:56, all proper form!
    Have a bright and happy Sunday, sweets.
    Much love, Maria

    • http://twitter.com/GoustiFruit GoustiFruit

      Wow ! (I keep being impressed)
      For me too, it *is* the workout I’ve done the most often: since I started taking notes, today was the 16th time :-) But I didn’t improve my time, I did 17’02 today, my best was 16’31 in May… I have to do it more often, in April I did it 5 times, in May I did it 4 times, this months is the first time, that’s probably why I did not as well.

  • AmBoaksy

    YES!!!!!!!  I’ve beat my record.  I woke up this morning and told myself to just kill this workout and I did!   I did this workout three weeks ago and did it in 29:11.  The first time I did it, my time was +/- 33 mins and the second time was 28:33.  Today, I did it in 25:35!!!!

    Thank you BodyRock!

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    My score was 17:55, thats 30 sec longer than last time.. :( But it’s fine, I had a travelling day today and nothing wears me out more than sitting in a plane!

  • Janessa Reimer

    i just did this one now! my time last time was 23:54 and my time today was 20:30! I am getting stronger, i can feel it and i notice it each time i do a workout! thank you for this awesome workout!
    have a great sunday everyone!

  • Erin

    24:34

    Knee pushups.. =)
    Not nearly the range of motion as Z on the tricep pushup and side plank lift.  But…I did it!  It was my first time thrugh and I feel great!!

  • http://twitter.com/GoustiFruit GoustiFruit

    Nice, you did not chose the easiest one to start with, congrats !

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    Did this favorite today for a quick effective Fathers day workout while my Hubby and son are at X-Men movie. I came in short of my personal best by 9seconds ,which bugs me because I have constantly made sufficient progress with this workout, but I know my form was on , I worked hard and I am low energy today,sore throat , so in that regard I  am pleased.I also think I am at a point where the differences will be more subtle , and will show more so in the speed of my recovery. My time today was 14:18. Happy Fathers Day to all you BodyRockin’ Dads out there. I am off to make a fantastic dinner for my wonderful husband – the best Dad I know personally, ;-)

  • Anonymous

    I beat my best score, & all my push ups were full!  The last time I did this my score was not faster that the 1st time, but I was happy that I did 30/50 push-ups full vs only a few.  Also, this time I never stopped my timer; I think I may have paused it in the previous two workouts.

    Today 6/19  28:04, all full push-ups (& I accidentally did 29 one-arm side push ups on the left)
    5/22: 29:43 30 full push-ups
    4/30: 28:31, only 6 full push-ups. 

    Thanks!

  • Anonymous

    You’re right, it’s such a great cool down!  I also printed it out & have it taped to the inside of my notebook. I printed the warm-up too (a combo of two of them, ~7:30min).  I’ve done each consistently for at least a month & notice I feel better doing a proper warm-up & cool-down.

    23:28 in your first week?! That’s awesome.

  • http://www.facebook.com/andsch Andreas Schüttler

    45 minutes (without pausing the timer to drink or to look for the next exercise)….man, that was hard at times. The 50 regular push ups almost killed me. The Side Plank Lifts, too. Not the best time but I´m feeling good :)

    • Anonymous

      Good job! The pushups took me a while to do as well. I am sure you will do even better next time!!

  • Carmen1vr

    Done…….24:07!!!!!

  • http://www.facebook.com/people/Samantha-Robinson/1573777458 Samantha Robinson

    Just finished! 47:13

    I had to take lots of breaks… It was killing me! 

  • Zoe Quixote

    well, i shaved off almost a minute, only.
    1st time: 28: 57
    this time: 28:03

    • Zoe Quixote

      again with core-splits on the dip station instead of star crunches. 

  • Psychogirl68

    28:53:31. Great workout!

  • http://www.facebook.com/people/Michelle-Torrance/1600182174 Michelle Torrance

    Alright my Bodyrock family! I did this workout last time on 5/26 – with a score of 33:59… and I forgot to do the side planks that time, cause it was close to supper, and people were HUNGRY! heheheh… so I did this morning, since I haven’t trained in 3 days… i know i know… so I did this, and I did ALL exercises this time and my score was 32:07!!! yee haaww!!!!

  • Anonymous

    This was my first time doing this workout. I have been following your workouts for a month now and  my husband and his friend joined me for this workout. I did it in 31:27 :) (guys could’ve been faster but had to keep on looking how to do the exercises). This one kicked all of our butts but I really liked it. My husband even said he may share some of the exercises at the PT with the other soldiers ;)

    Thanks, Zuzana and Freddy!

  • Anonymous

    After training for a MONTH on how to balance the kick and graduate from side plank and push up modifications, I completed this challenge, with NO modifications in 19:59! Yes, I am ridiculously proud!!!!!

  • Vivi

    It was the third time I did it and I beat my PB !!
    14.16 min today!! (old time was 15.36min)

    I love this one !!

  • http://zoe-in-wonderland.blogspot.com Zoe Quixote

    beat my time!!

    first time: 28:57, with core splits on dip station instead of star crunch
    2nd time: core-splits: 28:03
    3rd time: 26:31 with core splits

    plus a burpee for erin :)))
    have fun in kingston!
    thanks, guys!!

  • Anonymous

    Vacation workout #6 8/12/11:
    I did this without a timer, so I don’t know what my time was. Followed with my second swim for tje day. This is one of my favorite BR workouts.

  • Anonymous

    Vacation workout #6 8/12/11:
    I did this without a timer, so I don’t know what my time was. Followed with my second swim for tje day. This is one of my favorite BR workouts.

  • MariaBjørgJepsen

    14:23 today – YEAH!!! :D

  • Vivi

    13.07 min today !! I’m in very good shape !

    • AmberRose31

      Vivi…you continue to BLOW me away with your scores.  You’re so far beyond competition.  You must be a machine!!

      • Vivi

        Thanks a lot for your comment <3
        this time I had pushed really hard, but now it should be difficult to go faster(just with walking PU because I still do pause in the 50rep) but I take care to do all in proper form and not inevitably to go too fast ;) !

  • Lisa

    Third time doing this workout, and I’m happy to report I have beaten my personal best!
    March 4th: 22:23
    May 27th: 19:52
    Today Aug. 28th: 18:19
    Yay!

    Did this workout in my hotel today, just enough space to do all the exercises!

  • AmberRose31

    3 months ago this was the first Body Rock workout I did. 

    It took me 43:44 and I did all the push ups on my knees and did any easier variation of all the workout I could  Obviously lots of breaks.  I use a heart rate monitor and my max HR was 186 (98%), avg HR was 153 (81%), and I burned 672 calories.

    This morning I did it again and I did all the exercises with full proper form.  I could have done them faster but wouldn’t have been able to do them without making them easier.  I did it in 36:04, max HR was 171 (90%), avg HR 144 (76%), and I burned 322 calories. 

    I had been working out 3 months almost every day before body rock and hadn’t seen anywhere close to the same results that I have seen in the last 3 months.  OF course the workouts I was doing before were no where near the intensity of these workouts.  Even though there wasn’t a significant amount of time shaved off my workout I think my HR and calories alone say how much I have improved physically in the last 3 months.  I can’t express how happy I am with my body…and for the first time in my life!  I will be so excited to see what another 3 months brings me!

  • AmberRose31

    3 months ago this was the first Body Rock workout I did. 

    It took me 43:44 and I did all the push ups on my knees and did any easier variation of all the workout I could  Obviously lots of breaks.  I use a heart rate monitor and my max HR was 186 (98%), avg HR was 153 (81%), and I burned 672 calories.

    This morning I did it again and I did all the exercises with full proper form.  I could have done them faster but wouldn’t have been able to do them without making them easier.  I did it in 36:04, max HR was 171 (90%), avg HR 144 (76%), and I burned 322 calories. 

    I had been working out 3 months almost every day before body rock and hadn’t seen anywhere close to the same results that I have seen in the last 3 months.  OF course the workouts I was doing before were no where near the intensity of these workouts.  Even though there wasn’t a significant amount of time shaved off my workout I think my HR and calories alone say how much I have improved physically in the last 3 months.  I can’t express how happy I am with my body…and for the first time in my life!  I will be so excited to see what another 3 months brings me!

    • Vivi

      Very good job my dear ! 7m less it’s enormous ! I know the feeling that you’re talking about. To see a such a progress, we are so proud! And I titaly agree with you, Only with this site, BODYROCK.Tv, I noticed a such progress, and changement in my body. I’l never gain muscles than with Zuzana.
      I never can’t thanks us enough !!!

  • MariaBjørgJepsen

    12:44 today!
    14:23 three weeks ago :)

  • Anonymous

    10/11/11

    27:14; all push ups were from knees. 

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

    I didnt beat my PB today :(, 
    old: 24:19
    new: 26:12

    But i really pushed so thats what counts! energies were lower today i guess! :P 
    The side plank lifts are so much harder on my left arm!

    Burpee for erin!

  • MariaBjørgJepsen

    13:10 today (12:44 in September).
    My arms were crazy sore, so the push-ups and side plank lifts were BRUTAL :)
    This is one of my favourites, though!
    Love, Maria

  • Anonymous

    OMG the one arm tricep push up and the walk over push ups are brutal, but I love it! I am really proud to say that I was not on my knees for the walk over push up. I am so proud of myself right now! Thanks for the workout!!! I did it all in 27:10. Thanks again!!!!!!!!

  • http://www.youasamachine.com You As A Machine

    I did a variation of this because I only wanted to do a 12 minute workout.
    12 Rounds of 10 sec. rest + 50 sec. Max effort intervals

    Warmed up with vacuuming and 10x stairs (by two’s).

    1. Backward Lunge + Kick Up (Left): 26
    2. Backward Lunge + Kick Up(Right): 26
    3. Walkover Push Ups: 14
    4. Sumo Squats + Knee up: 28
    5. Mountain Climbers: 114
    6. Squat +Side Leg Lift (alt. legs): 28
    7. One arm Side Push Up (Right): 22
    8. One arm Side Push Up (Left): 23
    9. Star Crunch: 29
    10. Diagonal Touch Down (Right): 22
    11. Diagonal Touch Down (Left): 22
    12. Santana Plank: 22

    4×100 reps skipping, 10 sec. rest between sets.

    35 minutes Ashtanga Yoga Standing Postures + first 4 seated + backbends + close.

    Thanks again for the inspiration.

    +1B4EFZ

  • Vivi

    It’s the fifthtime I did this one, but didn’t beat my old score which was 13.07 min.
    This morning my time is 13.30 min. These 50 PU are always so killers !!

    • Vivi

      In shape so after I did “Real hot Wo” Very “friendly” one I find !!
      Have a good friday every bodyrockers !!!

  • Alana6

    since injuring my knee quite badly almost a fortnight ago I have been modifying my workouts so I can still do them (after a few days initial rest)
    This one I modified to 500 reps and sub-ed out Backward lunge kick up with x50 roll it hard core exercise with balance ball. I just didx50 regular push ups instead of trying to step across, x50 pendulum instead of sumo squats, diagonal knees raises (dip stat) instead of mountain climbers, toe touch crunches instead of star and side crunches instead of side plank. TIME: 24m 14s and feel like a had a good workout, which is better than using an injury as an excuse to do nothing :)

  • Diana Cyrill

    I thought I did this workout before but apparently I was wrong. Anyway my time was 25:54. Not bad for my first time :)

  • Kat

    Good Morning! Did this one in 22:19 not too happy I did most of the pushups on my knees :( still nursing my arm… I am pleased that I finished it also popped out 5 healing Burpees

  • Samantha R

    Hi Freddy – everything is going to feel so weird for both of you for a good while I would think, its good to have your family around you at times like these.  

    My time today was 19:58.

    Have a ghoulish weekend everyone;)  Sx 

  • Yolanda

    This one was relly challenging for me….32:30.

  • http://fitbloganni.blogspot.com/ Anni

    Did it the first time today… my time was 27:21min.. pretty good for beginner-bodyrocker :)

  • Michelle

    Phew…I’m shaking and my arms are so sore!! I thought I had completed this workout before but I couldn’t find it in my log book….so this is my first time and I completed this wokout in 23:07! I guess I set the bar high for my next time around. :)

  • Anonymous

    My time was 28:25 minutes. This killed me!

  • BR_Erin

    23:21!!!  The side plank lifts KILLED me!  I wasn’t prepared for that.  Great workout, I’m so glad I got 23 min, it was the first time doing it and I thought I’d be closer to 30.

  • Alicia

    28:34, I guess I’m somewhere in the middle. I shouldn’t have gone out drinking Wednesday night, it really zapped my strength.

  • Jennifer Anderson

    26:02 first time!

  • Christine Bastien

    I really wanted to do this workout today. But I think my inner right thigh needs a rest. I think something is slightly streched in there. It feels weird in the first couple of squats, then it goes away but I can feel it when I do my streching in the end. So I’m going to walk today. Frustrating. I hope 2-3 days will be enough. Have a good day!

  • Anonymous

    Hi Zuzana and Freddy,
    I just wanted to tell you that I have a very good feeling about the new changes and the new direction. I befriended both of you and also Sean on FB and I really like this new family-friends-bodyrockers approach. I like it how you all engage everybody in your discussions and promote the new posts and how you all support each other. That only shows you’re a great team. And I do like that both you, Zuzi and Freddy, have your own posts and you share your feelings about your new lives ( it takes some courage to share such private details with so many people ). Thank you for being such honest people, REALLY.
    I was sad about your separation ( still am, just because of my ideal image about you being the perfect couple that I finally lived to see :)) ). I am not judging you in any way at all, you’ll both heal and grow in different ways from now on.
    I very much like the idea of male hosts ( as in Sean and hopefully Freddy ) — can you tell I am a woman ? ( haha ). Looking forward to see Jess as well and other powerful lady bodyrockers . I actually think, at this time, after building this great community, having bodyrockers as hosts is a great idea. More power to the people ! It would be nice if the future hosts will share their before and after bodyrocking pictures ( if they have any ).

    I hope you both feel much better and I wish you to have peace in your hearts and great ideas in your minds !

  • Glowmerida

    23:50min, 40secs faster than last time (which was one of my first workouts ever) :) however I cheated a lot the first time and this time I only did 20 of the push ups from my knees and did everything else as correct as possible :)

  • Bohdanam

    15 min even 
    5b’s 4 E
    5b’s 4 F&Z

  • Anonymous

    first time doing this: 23:28

  • Anonymous

    This workout is one of my favourite one :)  thanks for revisiting :)
    My time was 20:59!
    + Burpees for Erin, Zuzka and Freddy

    nice weekend to all bodyrockers out there :)

  • Anonymous

    Wow! It took me 46:37 minutes! This was the first time ! I am so proud of me! :D I would never be able to do that last month! :D:D:D

    • http://www.dheana.com Dheana

      Congrats Stefany – good for you for finishing!!!

  • http://www.dheana.com Dheana

    My time today was 23:40, almost a minute off my PB – but I’m taking the victory for pushing through when Brutus’ voice was the loudest in my head. Besides, my notes from last time said “Form a bit sloppy – be more deliberate next time” so I made sure every rep was executed well.
    I love the variety on this site, so many Bodyrockers at different points in their journey’s, working through different issues, injuries and limitation, bound by a determination to be healthy, strong and happy. Zuzana and Freddy, you built this. We owe this amazing community to you and I for one, cannot express my gratitude enough.
    Life is tough sometimes and it’s not always easy to find perspective on why things happen the way they do. But the honesty and integrity with which you two are handling this situatioon is commendable. I trust Bodyrock is only going to get better and better and better…

  • http://www.dheana.com Dheana

    My time today was 23:40, almost a minute off my PB – but I’m taking the victory for pushing through when Brutus’ voice was the loudest in my head. Besides, my notes from last time said “Form a bit sloppy – be more deliberate next time” so I made sure every rep was executed well.
    I love the variety on this site, so many Bodyrockers at different points in their journey’s, working through different issues, injuries and limitation, bound by a determination to be healthy, strong and happy. Zuzana and Freddy, you built this. We owe this amazing community to you and I for one, cannot express my gratitude enough.
    Life is tough sometimes and it’s not always easy to find perspective on why things happen the way they do. But the honesty and integrity with which you two are handling this situatioon is commendable. I trust Bodyrock is only going to get better and better and better…

  • http://www.dheana.com Dheana

    I also want to share this video with anyone whose heart could use a hug…
    http://www.youtube.com/embed/mskSsbgBHyI”

  • http://www.dheana.com Dheana

    I also want to share this video with anyone whose heart could use a hug…
    http://www.youtube.com/embed/mskSsbgBHyI”

  • http://www.facebook.com/felinemenina Anna Carolina F

    This on 27.10.11 in the morning: 31:41min :/

  • Anonymous

    Just finished and beat my PB by 4 minutes!!! Today I did it in 27:29 :))) Very happy, love this workout, but the 50 push  ups always take FOREVER to do… Enjoy your well deserved weekend everyone!

  • Christine Bastien

    Well, we’re just before diner here, I was cold and feeling blue so I decided to do some of these exercise despite my strained inner right thigh. I just did not squat down so much and really pushed hard with the rest of the exercise. With good music, training feels so good. I’m listening to the latest Thrice album : Major/Minor. I love them. Oh and hey! It’s friday! yay! (I don’t feel blue anymore)

  • Anonymous

    Last time I did this workout was in June and I was brand new to bodyrocking. It took me over 2 hours to complete this back then, and that was without doing the side plank lifts because I simply did not have the strength to do them. I’m happy to say that I clocked in at 55 min 47 sec. today– shaving over an hour off my PB and doing all of the exercises. I’m still not in the best shape, and had to do most of the push ups  on my knees, but I sure am in a hell of a better shape than I was in June. Woo hoo!!

    • tee

      that’s absolutely awesome!

    • Christy Drake

      AWESOME JOB!

  • Jenn

    My time was 30:15, and this time I did all of the push ups from my toes. I lost a little time due to getting a drink if water, but I still feel like I did better than last time. :)

  • Jenn

    My time was 30:15, and this time I did all of the push ups from my toes. I lost a little time due to getting a drink if water, but I still feel like I did better than last time. :)

  • Anonymous

    Hi i finish in 22:57 min

  • Anonymous

    beat my time again!!!
    24:34. my goal is to get under 20, so… next time! :)))))

  • Anonymous

    my previous times: first time: 28:57, with core splits on dip station instead of star crunch
    2nd time: core-splits: 28:03
    3rd time: 26:31 with core splits

  • Anonymous

    and a burpee for erin, and one for zuzka! thanks!!!

  • Mary Lou

    Ist time on 3/4 26:10. 2nd time on 5/26 23:25. Today 22:01! 1:24 seconds faster than the last time! Yay! I have to admit I did 25 walking push ups first, then the backward lunges, then 25 more walking push ups. I think that’s how I made up the time.

  • irreverend

    25:54, down from 29:46 and last time I had adapted but this time I did the whole thing without any modifications!  Thanks for keeping us moving when your lives are in such a big transition. Bodyrocking is so important to my mental and spiritual health and I really appreciate all of your efforts. I don’t mind revisiting old workouts at all. I am looking forward to working out with the new hosts but I had a thought this morning that with so many workouts logged, you could also have a subscription service where people do pay a small amount to access a schedule of Z’s workouts. It would generate on-going income for her and be a help to anyone who doesn’t click with the new hosts. (Again, I am looking forward to working out “with” them). Thanks again.

  • Elena Ioan

    Hola! Just did this one today, and my time is : 33:01! :))) And no beginer’s modifications! The last time I did this one, I wasn’t able to complet all the reps, and I did the beginer’s modifications for the push-ups. Yay! :)

  • Anonymous

    Couldn’t believe it!  I finished today in 16:37.  My previous PB was 20:30.  Pretty pleased!

    I followed with a P4P ab workout, 3×10 sets of hopping pushups with claps and a TRX workout.

    Thank you!

    • GoustiFruit

      I beat you by 2s :-D
      But I didn’t do anything more afterwards, I was completely exhausted: you.are.crazy !

    • Gerrilee Schafer

      I beat you too…..   ;-D  16:30  but the only thing I did afterward was 3 pull ups..trying to improve them

      go Team Canada

  • Daniela(Duovka)

    I’ve done this right now in 22:48 minutes and I beat my old time:)))yayyyyyy
    Guys,thanks for that from deep of my heart:****
    Burpee for Erin,F&Z!!
    Kisses to Cali and Charlie too!!
    Have a nice day to All around the world:***

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    I didn’t break my PB today but I’m not at all surprised. I had a rough day to begin with and I was distracted twice during execution. What I’m incredibly proud of, though, is that I did the 50 walking push ups with record speed. The first 30 went in a flash, the last 20 I only had to break down to 3 smaller chunks, while last time (if my memory serves me correctly) I could only do 20 in a row (maybe 25) and then I had to take breaks after every 5 PUs (2-3 in the end). So I’m not too upset after all.

  • Gerrilee Schafer

    drinking my breakie shake, still sweating after this workout…..beat my personal best again…I love this workout…I’m really proud that I did each exercise without breaking, including the push ups   :-D  last time I had to break during the push ups and the side plank lifts….
    today – 16:30
    Aug 13 – 17:47
    June 4 – 18:52
    May 27 – 19:50
    March 4 – 21:43

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Did this yesterday. I beat my time from August by 2.5 minutes.  I feel so sore today, but it’s a good thing.
    Time was 21:40

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Did this yesterday. I beat my time from August by 2.5 minutes.  I feel so sore today, but it’s a good thing.
    Time was 21:40

  • Cindy

    I did it at the gym today. I am so happy because I saw some improvements.
    Aug 35 mnutes and today it took me 26 minutes
    Warm up with 20 minutes on the treadmill.
    I did one HEALING Burpee for Erin and 2 LOVING Burpees for Zuzana and Freddy

  • Anonymous

    Bodyrockers? I’m sorry but I need some words of reassurance. I wasn’t able to workout on Friday, I came home and I fell asleep – Friday’s are the only days I don’t have something planned and in between extracurricular activities and homework and extra classes, I’m beat! So on Saturday, after I came home from one of my extra classes, my Mom whisked us away to Brooklyn to go see my aunt who is recovering from surgery and we slept over on Sunday. I can’t even workout in my house becasue my sister gets mad and makes fun of me while my mom WOULD get mad me if she knew. So that’s two days I didn’t get to workout. Additionally, my eating habits this weekend were HORRIBLE. As soon as I got to Brooklyn, it all went downhill. My cousins LOVE takeout and have absolutely NOTHING of nutritional value in their house. It’s all junk.What makes it even worse was that Mon – Fri and the beginning half of Saturday, my diet was great and so was my workout pattern. ALSO I just restarted my Bodyrocking; I even threw away my old logs to have a clean slate and I feel like I completely ruined it. It’s only 10 0′ clock now, but I don’t know if I’ll be able to workout. I need some words of advice because I feel like a failure and absolute crap. I feel like if I really wanted my goal to come true, none of these things would faze me. I really want to reach my goal but I keep straying. I don’t know what’s wrong with me. I feel like a failure; like I let myself down.

    • http://www.youasamachine.com You As A Machine

      Hey Anonymous,
      That’s a tough one. But I’d say try not to be too hard on yourself whether its one day, a week or a couple weeks that don’t go according to plan; it’s really a short amount of time in the scheme of things. Remember we’re BodyRocking for the long haul. Missing one, two or a dozen workouts isn’t the end of your commitment. Each day is a fresh start. Whether you do a Tabata in a park on your way home or a school yard, if you’re willing you will find a way.

      For me it’s all about problem solving and failing is our best teacher, provided we pick ourselves up and try to figure out another solution. The next solution may not be any better than the first attempt, but at least we have learned enough not to got back to what doesn’t work.

      From my years of trying to help people find their fitness, I’ve finally come to the conclusion that it’s all about figuring it out for ourselves…sure getting a little help and support from our friends is useful, but in the end we’re on our own. I could begin to give you a handful of suggestions as to how to make it work with your family but in the end you’ve got to try…and fail and try again until you make it work.

      I was going to say: best of luck, but luck will have nothing to do with this – you will make it happen because you want to – and that’s all you need.

  • Jenn

    Yay!  I got my husband to do this workout!  He wouldn’t do the side plank lifts, though, so I had him do knee raises on the dip station (the kind where the feet go sideways rather than straight down).  He also didn’t want to be timed, so I don’t have a score for him.

  • Magdalena Mag

    I needed 38 minuts to finish it. One Leg Bridge was the hardest for me, cause of pain in the back. But now I’m enjoying lovely pain in all muscles so it was worth it :D

  • Anonymous

    Labas, Indre!

    As is Siauliu bet siuo metu gyvenu Amerikoj :) Idomu pamatyti Lietuviu siame puslapyje! Kur tu gyveni?

  • Hanna

    Welcome to Bodyrock, Amy! I always try to memorise the exercises before starting. If that’s too difficult, i. e. if there’re too many, I write them down and put the note beside me while working out.
    I don’t have any of the equipment Zuzana is using. Instead of the dip station I got a (much cheaper) pull-up bar. I have to modify many of the exercises, but they still work fine for me. As a sandbag I use a bag filled with books or my dumbbells. Other people on here are using other stuff as a substitute, sometimes Zuzana herself makes suggestions in her videos as regards possible substitutes for the equipment she has. Just be creative and think of a way of getting around the equipment if you don’t want to buy it.

  • http://myboisterousquiescence.blogspot.com Hannah

    God this workout rocks! I couldn’t believe it when I stopped my timer and it said only 20.34!!!! HOLY CRAP! That means I finished this workout in FIVE MINUTES LESS than the first time, just one month ago! Booyah! Take that brutus! =]

  • http://myboisterousquiescence.blogspot.com Hannah

    God this workout rocks! I couldn’t believe it when I stopped my timer and it said only 20.34!!!! HOLY CRAP! That means I finished this workout in FIVE MINUTES LESS than the first time, just one month ago! Booyah! Take that brutus! =]

  • BodyRockerGules

    I made it! Wow, that was brutal, but something inner will forced me to complete it all so I’m feel a great sense of accomplishment. I only omitted the side planks because I simply don’t have the strength yet and tried to do some sort of variation but was unsuccessful! My time was 30 min, which I think is respectable and I can’t wait to try this one out again in a few months!

  • Samanthina

    Hi,guys,my time for today’s workout was 23:22 min. and after i did a healing burpee for Erin and her family.Thank you ,guys! :)

  • Anonymous

    Finished this workout in 15:32 :D
    + Burpee for Erin + 10min. skip

    • Mmghia

      seriously impressive!! Nice Job

  • Zeba

    Hey guys. I just did this for the first time. It took me 28min and 57 seconds. Alot of he moves brand new to me, so it was a total killer for me but loved it!

  • Frenchmama

    First time doing this and it took me 30:35 :) I was drenched by the end!

  • Natalie Anna

    I did this workout yesterday in a little over 26 minutes (: I definitely know I beat my old score but I’m not sure by how much because I can’t find where my old exercise log is… haha and today I did that 1,000 rep workout in 42 minutes! I am SO proud of myself! (: 

  • http://profiles.google.com/jenzissou Jennifer Zissou

    Improved my old personal best!!! That is always so invigorating and motivating!
    Old 36:24 (and only did 18 real pushups and modified the rest)
    NEW 32:37 (and did 30 real pushups!)

  • http://profiles.google.com/jenzissou Jennifer Zissou

    Improved my old personal best!!! That is always so invigorating and motivating!
    Old 36:24 (and only did 18 real pushups and modified the rest)
    NEW 32:37 (and did 30 real pushups!)

  • KIMBERLAKE93

    Good Morning Sexay BODYROCKERS!!!
    Zuz, luv this one!!!  This is my first time doing this workout.  My goal was to complete it all with GOOD form and had hopes of coming somewhat close to Zuzana’s time…….. I lost some time with the 50 Walk Over PushUps (advanced version) but I still beat her time, SO proud of myself.  I completed this workout in 21:02.  I’m really luving these “time challenges”, especially this one because it didn’t seem repetitive since you only did each exercise for 1 round (50 reps).  Thanks for a fantastic workout!  It made my heart happy to see Zuz’s face again, even if this is an old workout.  Hope you’re healthy and happy Z!!  
    Great way to start my day.  I also did my 5 daily burpees prior to this workout.  (Sending strong vibes to Erin, the Belak family and a dear friend of mine going through some family heartbreak right now).  

    Have a fantastic day, BR’ers!
    CHEERS!  :)

  • Bohdanam

    14:17 min
    5 B’s for all

  • kat

    just finished now.  Beat my pb from 22:19 to 19:55  Feel energized and ready for the day :)
    also completed 10 healing burpees
                             250 high knees no rope
                               10 ninja jump tucks
                                15 prisoner get ups

  • kat

    just finished now.  Beat my pb from 22:19 to 19:55  Feel energized and ready for the day :)
    also completed 10 healing burpees
                             250 high knees no rope
                               10 ninja jump tucks
                                15 prisoner get ups

  • Bodyrocker_Gwyn

    23:34.  Then did 20 knee raises and 20 V splits on dip station. Abs, abs, abs!  

  • Markdani

    25:10 wish I had my previous time but I can’t find my book :(  High five all!

  • Mmghia

    This is a tough workout and just finishing it gives you bragging rights :).  Im sure your time was not that bad, maybe next time you’ll want to post it.  You never know your time could inspire someone!

  • BodyRocker Kimberley

    Last score: 25:27

    Today: 18:26

    WOW I’m so happy I showed improvement. I even noticed I was doing the backward lunge kicks flawlessly! I can kick so high now too =D

    I LOVE Bodyrock<3

  • Robin L.

    I really love this workout.  I’m not looking to lose weight as I’m thin naturally . So to keep weight and curves on my body, I add more strength moves and less aerobic.  I weight train twice a week and bodyrock the rest of the time, anytime, anywhere.  ) to keep my heart strong.

    No one else seems to get my passion for this but that’s okay plus I feel like million bucks.

    I wouldn’t stress too much about not seeing Zuzana as much as before.  Everything changes. Nothing lasts.  Just be grateful that bodyrocking exists.  As long as Zu and Freddy show their faces once in a while, I’m good with that.  They can’t really disappear anyway, they are the directors of this site.

    I appreciate everything that is good. 

    • Anonymous

      awesome….

  • Ysgray1

    Hi, I did my first body rock workout about 3 weeks ago and couldn’t attempt another one until a week later because I was so sore! it was great! I then did 2 workouts in 2 days and I was sore again, but not nearly as much and I already was feeling stronger. I gave in to the Thanksgiving holiday temptations and indulged a little in all the usual goodies; pie, stuffing, egg nog, etc. but thankfully didn’t pack on the pounds as in past holidays, thanks to the fact that my metabolism had started to kick into a higher gear since “body rocking”. Yesterday I attempted the 1000 rep workout and only managed to get thru 3 rounds but it felt great! Today I finished this workout with a few mods for the pushups and the side planks. I completed it in about 35 minutes, managed to finish it off with 5 burpees! and yes, am exhausted afterwards but a quick recovery and…I feel great!  As a busy first time mom of a beautiful 1 year old daughter, who Is still successfully breastfeeding while getting back in shape, I am so thankful for these body rock workouts that any one at any level can do, and can aspire to do more each time thanks to Zuzana’s genuinely hearfelt motivation. God bless Zuzana!

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    Beat my PB with 20:12.  I had to do 30 of the pushups on my knees, but that is 20 more regular pushups than I did last time.

  • Atheena

    I practice three years after the first four days. This exercise, I managed a 21:15, but of course in the middle of exercises I did only half of the required numbers :-). But it is a success, I am very satisfied! Within a month I’ll 100x better idea :-). I plan to lose weight from 65 kg to 53 kg, keeping my fingers crossed! Otherwise this is a wonderful site, thank you Zuzana!

  • Anonymous

    17:01. Missed my PB my 24 seconds.

    That 1000 rep workout yesterday really must have done a number on me.

  • Bodyrocker_Audra

    And to think, today was gonna be an active rest day especially after yesterday’s 1000 rep torture haha!  I just can’t help myself but to read everyones inspiring comments here.  I feel like I’m gonna miss out on the fun and feel horrible for not busting my a$$ today. 
     
    I have a new PB time of 15:52…about 3 minutes faster than the last time yess! 

    I’m on cloud9 for not skipping my workout today!

  • Bodyrocker_Audra

    Post it with pride Sarah!  That way next time you can come back and crush it! ;D

  • shaylay_84

    Mine was 32.37… I had to do most of the push ups on my knees and the side plank lift … well i had to make up my own beginner version of that. last  time I did this work out I didnt even make it through the first few reps!

  • C_Hill

    Hi Bodyrockers!!!

    I am a new bodyrocker and this would be my second bodyrock workout. I am loving it so far! The exercises are really challenging however, the result feels so good!! I have just finished the 550 Rep Fat Massacre and I feel amazing! It was so hard and the walk over pushups were death!! My time was 27:10 not great but I will keep up with the workouts and my goal is to be under 25:00 to start!

    Have a great weekend!

    -C

  • Jazzy

    i did this workout last on 6/17/11 my time was: 22:02..So my today time was: 21:57.. set a PB.. not bad after a week of being sick with the flu.. OH how i missed this endorphine high.. thank you.. thank you

    zuzka, freddy, sean, and all of bodyrock community. i really wont not know what to do with my self if i didnt have this wonderful community.

  • KIMBERLAKE93

    Awwww, thanks Lauren!! :)

  • http://ladneslowa.wordpress.com/ Dorota T.

    New best- 16:48 :) My last time was about 17:30 mins and I must say that one year ago, when I did it for first time I made it in 21:25min so I SEE how much this workouts gives me. :)

  • http://pulse.yahoo.com/_P6RJ57ZGMXFWLKYDVUTU4RL3JE Dawn

    did it for my first time in 24:23! Whooop!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    I might do this today, but I’m thinking of adding in my sandbag.  Has anyone else had experience adding weight to this workout?

    • Gerrilee Schafer

      I’ve done the touch downs with a 10 lb dumb bell…not sure if the balance would work for me on the kick up part of the first exercise…the side to side squat leg lift is doable with a SB….sumo maybe not..let me know what you do and how much weight you use
      cheers

      • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

        Thanks Claire and Gerrilee!  I decided to use weight on some exercises.  I used my 35lb sandbag on the lunge backs and on the sumo squats and knee ups.  I also used my 10lb ugly ball on the diagonal touch downs.  I could have used the sandbag on the side to side lunges, but I decided I was good without it.  So, with all that, I STILL beat my best time by 2 minutes!  Yay.  And it upped the intensity which was great.  Thanks, and happy Saturday (or whatever day it is wherever you are!).  :)

    • Anonymous

      Hi Kendra,

      I did this workout so many times, and added a 31lb bag the last 3 times I did it. That was awesome and did not slow me down that much. I added the sandbag to the back lunge kick up (bag on shoulder), the sumo squat knee up (bag on upper back) and the side to side squat lift (bag on upper back).
      I was able to keep the w.o under 23 min :)

      Have fun!

  • Gerrilee Schafer

    Sixth time doing this one…there is still room to improve my time, but I think I will add a SB for the squats and a hand weight for the touch downs next time.
    today 16:19
    Oct 30 – 16:30
    Aug 13 -  17:47
    June 4 – 18:52
    May 27 – 19:50
    March 4 21:43

    proper form on everything every time

  • GoustiFruit

    21th time doing it :-D
    I’ve been stuck at about 16’25-16’35 since May but today I finally broke my wall and finished in 15’25 !

  • Anonymous

    added a medicine ball to basically all of them and finished in 21 mins. I usually finish in 16-18 without the ball :)

  • Anonymous

    28:03! how did everyone get so fast?? good job guys! I am still rebuilding my strength since my broken foot, its like im a beginner again:( but getting stronger every day.  but I did all full pushups!!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    WOOOT!!!! I used a 35lb sandbag for the lunge backs and the sumo squats, and a 10lb ugly ball for the diagonal touch downs and I STILL beat my old time by 2 minutes!  I got 19:22.  yay!  Happy Saturday everyone!

  • Annebel Wind

    Hi everyone, Did this one today,

    My time was: 32.58 minutes. Thanx, was a great one.

  • Minna

    Wow! It really is awesome, keep it up BerriBleu!

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

    I didnt beat my pb but i pushed to my max and had a great workout! I also changed one exercise, instead of star crunch i did frog knee raises (similar to core splits). x 50.

    Took me 27:55 min. The exercise i hated the most was the diagonal touch down, i didnt feel anything just my neck and head hurting :/.. 

    :D

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    4/6/2012
    This is my go-to vacation workout. Our hotel had a nice gym, but all I used was the imo rope I brought & my timer. I beat my pb by 2:15. 26:15! Followed with 8min 10/20 skipping.

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    8/1/2012
    It’s been over a month since I did a real workout.  I’ve walked, swam, done some yoga & random push-ups/squats, but haven’t done a bodyrock workout since June.  JUNE!  I’m pregnant, moved, & have been settling into the our new place.  I’m really happy that tonight I did this workout.  This is my favorite bodyrock workout, & I’m sure tomorrow my legs will be sore from it.  I made a few modifications & didn’t race through.  I managed to complete my version of this in 28:40….not bad for someone 18 1/2 weeks pregnant!  

    modifications: 
    50 crab toe touches instead of the 1-leg bridge lift
    no star crunch
    30 sec side plank holds per side
    50 sec wall sit hold (I felt a little wobbly on the 1-leg pulse)

    Lish’s video interview reminded me on why it’s important to stay fit while pregnant.  It’s something I want, but I haven’t made time for myself lately.  Tonight is the first time I felt like myself in a while.  Thanks!

    • Anonymous

      good job Jess!

      • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

        Thanks, Tee!  I must never have such a long break from working out again!  My legs are SOOOO sore.  Every time I walk, cross my legs, stand, or sit, it reallllly hurts.  I don’t think I’ve been sore like this in many, many years.  Now I understand what the people who used to join me occasionally for lunchtime workouts felt like the next day…

        • Anonymous

          aaah, feel for you! lol though in some sort of sick way, I like that feeling! lol keep moving!

  • http://moveeatlivewell.blogspot.com/2012/01/jessicas-beginners-guide-to-bodyrocktv.html JessJN

    3/24/12
    25:37, 24 full pushups, knees for the rest. I forgot that the side plank lifts were all off the ground. I did pulses, almost touching the ground between reps. I’m sure I would have been slower if I’d touched the ground for each rep. I love this workout :)