Hello Zuzana and Freddy,
Can you please post the step by step pictures along with the tutorial videos…it would be much appreciated!! Thank you!!!!

Lots of love,
Linda

Hey Z&F

Good to know everything is up and running, I hope this doesn’t happen for a very long time, so you both don’t need to stress!

I am excited to do this workout,

One Love

It’s Thanksgiving here in the US and if I did it now I’d explode, but I need to work off these calories so I’ll do it tomorrow morning for sure. (I’m skipping the shopping.. too stressful).

haha i have the same exact thing in mind!

Hi Zuzana,
Can I do a different exercise if I don’t have the Dip Station, I just can’t afford it it’s Recession here and unfortunately it’s affecting me and I have to watch my money very closely. Would love to buy one if I could :-(

..and I was wondering why you were not using your skipping rope…glad it is back and even more glad that i sweated my @ss off with this workout…i don’t have the dip station so i substituted the excerise with elevated push-ups with my pull bar :)
x
M

OMG I’ve just completed this workout and I’m breathless!! That was a great workout!
My scores are:
1. Skipping on your left leg 90
2. Roll Over Commando Push Ups 5
3. Skipping on your right leg 90
4. Roll Over Commando Push Ups 5

1. Low Jump Rope Jacks 47
2. Reverse Push Up & Kick Up 151/2
3. Low Jump Rope Jacks 47
4. Reverse Push Up & Kick Up 15

Btw I couldn’t see your scores Z so I could only competed myself :/ Thank you for everything! See you tomorrow!

Hi Zuzana,
I’ve been doing your workout for a 2 month..May I be one of your bodyrocker.? :) You really inspired me
and motivate me for doing this workout.
I’m very excited to do this workout. I’m very enjoy it..especially the Roll Over Commando Push Up.
I love all your workout!

Thanks Zuzana!

This workout – as all the others! – rocked my world! And I don’t think you have to “excuse” yourself for using equipment, it’s like you said, it makes it that much more interesting! Besides, you have such a huge archive, there has to be times we go back to that, too! For me the main thing is that they stay body-weight exercises, which they do, except for the sandbag ones, which is cool, too.
I have been following you for a few weeks now and am totally hooked. There has already been a big change in my body and my overall well-feeling. And I was fit before, too (or so I thought…).
Is there a reason you don’t post your reps anymore? I liked to compare myself to you. It helps me push! These were mine:
106 – 6 – 85 – 6
53 – 10 – 51 – 10 (I only counted every other jump in the Low Jump Rope Jack)
103 – 5 – 100 – 5
60 – 12 – 53 – 11
I was not using a Jump Rope though, so I was probably faster than I would have been with one. And by the way, I used your chair – broomstick set-up for the pull-ups, which works brilliantly.
You are the best! Stay just the way you are!

I´ve done this workout. It was brutal. I couldn´t count the reps on skipping . So I´ve even miss to write down the reps in the next part :/.
Doesn´t matter, it was really great. I felt new born when I caught some fresh air outside.

Thankyou.
Carol

I was a little bit worried that I didn’t get the new workout, thanks for let us know what was happen.
Thx.

Oh don’t miss the shopping! You can burn calories this weay too…I’m from Canada and I’m sad to say this is the first Black Friday event I’m missing in 5 years :(…However, I have to agree with you, I just finished breaky and if I did this right now, I’d explode!! Happy Thanksgiving!

Hi ZuZana,

I have been doing your workouts for around a month and I have to say, I really enjoy them. All the fitness experts are talking about interval training, esp. HIIT (High Intensity Interval Training, for those who might not be familiar with the acronym :)) and your workouts combine this concept with resistance training. So, instead of doing a bunch of weight or resistance training, then interval training, everything is combined! What’s better, they can be done anywhere! :D Combined with your advice on healthy eating, you are no doubt having a life changing impact for many people. You have a wonderful, positive attitude. Your excellent physique is testament to the effectiveness of your training methods. Winning combination!

It is very hard to find effective home workouts that don’t require a lot of expensive equipment. Yours might encourage the purchase of some minimal equipment, but that equipment only serves to make things more effective, more dynamic and more fun! I am so glad I stumbled across bodyrock.tv via Youtube! Thank you for being such a positive human being and encouraging presence!

Your workouts are amazing and I love them!! Please bring back some kettlebell stuff as I bought one when you did and haven’t really used it since not knowing what else to do with it lol! Or maybe you could demonstrate how to use it as a sandbag substitution?? Thanks again so much for helping us all stay fit, healthy and strong!!!

Hi Fredi – you can use a sturdy broom stick and 2 chairs or sub another exercise!

hi zuzana,
im very xcited about this workuot one problemj…i dont have a dip station or a sandbag…can u show some os the sandbag xercise with dumbellss and what can i incorporate for a dip station….much thanks

Gymboss timer is another GREAT equipment :) Thanks for introducing us to it :D I just got the new limited edition Jeff Galloway’s GREEEEEEN version! :)

Zuzana & Frederick,

Don’t listen to any negative comments from anyone. There’s nothing that bothers me more than whiny people specially about something great they are getting for free. You are doing a fantastic job with all the new routines you share with us everyday as well as with keeping it varied so we don’t hit a plateau.

With Love,

Giselle from Miami

One Leg Skip; 46, 42 … It was a struggle with not knocking my ceilinglamp off, so I struggled a bit with the skippingrope. ^^
Roll Commando: 4, 4
Jumping Jack Skip: 47, 40
Star Burst Burpee: 4, 4

I didnt do the Push up, Kick Up, because I dont have the Dip Station. If anyone knows a good EU website where they sell them, please tell me. Else I have to start my welding project. ^^

Zuzana, I do not understand who is complaining about your system… I love your system because everyday is something new.. I’m addictive to your workouts at home… As a mom of 4 kids, 2 of them twins, I was doing at home videos… I was tired of the same and the same. Since my husband discover your videos on you tube… He told me about you, and he knows that I like the challenge and the hard exercise… I’m here with you since June 2010…. I’m happy that we found your videos and your website and I love them, because they are super intense and is a new workout everyday… I’m not over weight.. I just love to do exercise and I like to maintain my weight and I love to be healthy… Otherwise I’m having excellents results and discovering that I can have muscle and look great!! My husband is really proud of me… Girl…continue with your system…. I know that almost all the bodyrockers likes your workouts, because everyday is a new challenge and they are happy of having you everyday in our homes!!! You are great!! Thank you so much for your help!! You are helping a lot of people like me… I was bored to workout at home and doing the same, I was giving up…. Now… I feel happy and you are my motivation!! I want your six packs and I’m near of my goal

( I started to see the muscle of my belly… Thank you so much for all your help!!)

Be proud of you and your system!!! I wish the best for you guys!!

Hi Z&F
Thank you for other great work out.The new axercise is super.And I don’t understand how anobody can complain I hope tha people like them don’t discourage you and you will continue inspirate more of as who admire you.Thank you

Zuzana…will you post your results? I really wanna compare how I did :) thank you

Just did this workout… ouffff that was something! loved the roll over commando push ups.
I started doing your workouts about 1 month and a half ago and they have completely changed the way i used to see exercising. This is so much more fun than doing 45 minutes of regular-pace cardio and i can see a lot more benefits on my body. I am actually getting much stronger and i feel great!
Thank you guys so much for doing what you do :)

Hi Nohaelwakil,
Just pretend like you have a jump rope. (So you can move your ams in the circles and jump on one leg mimicking the exercise just without the rope)
And for the dip station… just pick a different exercise to substitute it. Or you can use two chairs and a broom stick. :)

Zuzana, Freddie, I absolutely LOVE your workouts. I love the fact that they are completely different everyday. Keeps us on our toes. You keep doing what your doing.
How often do you guys repeat workouts? Cause I bought a record book and I wanna try and figure out how to organize it. If not I’ll write it down each day, doesn’t matter that much.

Thank you so much you guys are awesome

Love the Commando Pushups.

Thanks for the great workout :) And, contrary to what some may say, having these simple yet effective pieces of equipment in the mix makes it much more interesting and challenging.
One can always improvise if they cannot afford them.

Scores:
1. Left Leg Skipping 98
2. Roll Over Commando Push Ups 10.5
3. Right Leg Skipping 92
4. Roll Over Commando Push Ups 9

1. Low Jump Rope Jacks 44
2. Tricep Dips & Kick Up 30
3. Low Jump Rope Jacks 36
4. Tricep Dips & Kick Up 31

PS: Freddy, you do an amazing job with the film editing

you have to fill it – but you don’t have to use sand. We use bags of rice for example.

I Love your equipment choices. Simple yet super effective. Haven’t missed a workout with you since finding you:) Your so right about the commando pushups, it was tought to come off the ground from a resting point.
Love you guys

I just wanted to check back in because I’ve thought of a couple sub exercises for the dip station.
What I plan to use is a pull up bar and do pull ups with a leg lift, but if you dont have a pull up bar I think elvated push-ups either one legged or with alternating knee tucks would be a great alternative!
Good luck everyone c:

You can always use a simple rope as a substitute… It just needs to be little heavier than a regular rope (for a good swing). Or use those children jumping ropes (just not too short :p) =)

Same except to be a completelly cheap, i found this online version of interval timer xD

Hey Zuzzi and Freddy, just wantd to thank for Your wonderful job! Not only You are sharing helpful tips about healthy life, as if that wasn’t enough providing explained in details exercises (which for me, a whole life fatty, is really appreciated!) Unfortunatelly I haven’t been following these excercise that much to brag about my insane results, but even this little time gave me much more energy over day and I hpe soon to jump off the begginer cathegory xD

Also, THANK You for sweating in front of thousands of people (as much thats not that comforting for a girl..), wasting Your own time on editing videos, photos, uploading on the internet, and writing quite an article. Omg, that should take a hell of a time for 2 people! Instead you could simply watch 2 or 3 Bond movies (after the actual workout, ofc) and wouldn’t need t stress out over criticising people ^__^

Grateful and pumped up, Eglė

You can create your own dip station with two chairs and a broom stick – it totally works! :)
See this workout: http://www.bodyrock.tv/2010/11/08/the-sexy-beast-workout-is-back/

I am waiting too!! Thx

I just did this workout and it was tough! I haven’t used a jump rope for a while. I couldn’t do the low jack jumps efficiently enough to challenge myself so I had to do them without the rope. Something to work on :)

Thanks Zuzana for always challenging me!

Yes please! I would like to see how we compare aswell.

Hi Pedro, this sound like a good idea..I am using two chairs and a broom stick but I have some problems, I think it is to low, and of course it is not stable at all ( my chairs are very light)…but, I do have a big massive table so I will give it a try…thanx

Hmm..how short is that??:) come to my place!!!:) I have mine on the door, but the door are very low, so I have to do them whit my knees bend…a month ago I could do..well I couldn’t…but now I can 3…
Maybe you can use a chair or something…

Hi! Here’s my “BodyRock Bond Girl” score:
Skiping left leg: 84,95 (no rope…)
Comando push-ups: 6, 4
Skiping righ leg: 86, 99
Comando push-ups: 5, 5

Low jumping jacks: 47, 50 (no rope…)
Revers push-ups: 17, 17 (with a chaire only)
Low jumping jacks: 57, 51
Revers puch-ups: 18, 16

I will do this one tomorrow.  Today I did the Booty Moving Workout, and yesterday I did the We Found Love Workout again because the first ime I did it, I was able to do 20 sets in 6 min, that’s it.  (I did it after another workout, but still…)  So yesterday I completed the 10 min and did 33 sets.  After the 24th one on the feetI switched to 2 on the knees, 1 on the feet.  My ams were burning!  Looking forward to workout tomorrow!
Love you!

I counted one push up as one rep, not two. I went back and read that two knee tucks counted as one rep AFTER I’d already done it. Oops. :P

Part 1: 64/64, 14/14
Part 2: 90/77, 12/12
Part 3: 70/72, 14/15
Part 4: 86/73, 12/11

My calves were not prepared for the onslaught that was the One Leg Skipping exercise. Overall it was an excellent burn and I really enjoyed this workout.

Hi Z&F
I finish it my score is
1st Part skipping L-119,111 R 114,95
             roll over 8,71/2,7,7
2nd Part low jack 96,83,102,93 I count each jump as one reps.
 reverse push ups 14,151/2,14,14
And one burpees for Erin.
Thank you have fun all you out there.

Thank you so much for the workout Zuzi and Freddy. I’m out of breath and sweating like a dog? You call it sweating like a dog right? Or is it I’m out of oxygen…lol. xxx

I did this last time in April, when I thought I was in my best shape ever. My progress since then puts a wide grin on my face :-). I works, guys!!! We (almost) always improve.

Right leg skipping: 122 | 122 (109 | 109)
RO commando PU: 8 | 9 (7 | 8)
Left leg skipping: 123 | 125 (99 | 106)
RO commando PU: 9 | 8 (7 | 8)
Low jump rope jacks: 110 | 102 (98 | 102)
Rev. PU with kick up: 19 | 18 (11 | 10)
Low jump rope jacks: 114 | 100 (108 | 106)
Rev. PU with kick up: 18 | 15 (11 | 15)

I did this one  today!
+ 2×100 Step ups and 2×20 One Leg squats

I was not in the mood to do skipping after it.

Later I will do some climb session. I´m so exited to do the other wokouts the next days, I´ve just written all down on my workout cheat.

Love,Carol

So tough.. 

1. 103,93
2.6,6,6,6,
3.94,88
1. 43,44
2.13,12
3. 47,43
4.11.13

Thanks for kicking my butt:)

I remember this one. :) And people giving the site stick… *sigh* there’s always be ONE! :P

1: Jump rope left – 59-57
Commando Push ups&Roll – 8-8
Jump rope right – 56-50
Commando pushup & roll- 8-7

2. Low jump rope jack – 30-28
Rev pushup & kick – 15-15
Low jump rope jack – 28-29
Rev pushup & kick – 16-15

Phew. Sweat indeed. Rolling down my face. I find the skipping so so challenging now i have a real jump rope. Lots of pain from whipping in this workout, hah.

Thank you guys, thank you very much x

It seems I’ve plateaued with this workout so no improvement for me, but it was still a good one!

just finished…just had one of those days where…it was a struggle to get through, and i knew
it within the first 2 mins…sighs. tomorrow i will kick butt!

I don’t remember my previous scores (if I ever did it ? in November 2010 I just had started BRocking…) so let’s say I improved :-p

One Leg Jumps R: 89 / 87 -> my right is less “flexible” than my left, it gets tense and hard quickly :’-(
Roll Over Command PU: 8.5 / 8.5 (8.5 = 8 + 2 PU. Or 9 – 1 Roll Over)
One Leg Jumps L: 97 / 98 -> I told you !
Roll Over Commando PU: 8.5 / 8.5 (trembling arms for the last ones)

Low Jacks: 50 / 52.5
Reverse PU & Kick Up: 20 / 21
Low Jacks: 50 / 52
Reverse PU & Kick Up: 16 / 13 (my wet hands kept slipping on the metallic tube of my vacuum cleaner which I use as a broomstick :-p)

I totally enjoyed going back to this one today and improved on last time too – always a good feeling!

1 Leg Skip: 120, 122, 126, 118 (prev 107, 99, 107, 109)
Commando Push Up: 9, 8, 9, 8 (prev 7, 7, 7, 7)

Low Jump Jack Skip: 97, 100, 114, 110 (prev 95, 92, 90, 98)
Rev Push & Kick: 16, 16, 17, 17 (prev 14, 17, 15, 14)

Sx

Thanks dear Zuzka, dear Freddy.  Just thanks.
I appreciate each and every workout you post, and I joyfully try them, 4 times a week, and you know what?  You make my life better, just because I love doing the workouts with you, because I laugh with you, and I train hard, and I’m inspired, and….  I’m just having two wonderful friends!

I did this yesterday.  The last time I did this workout was 9 months ago.  I only improved by one rep on the push ups and reverse push ups.  It is a little frustrating.  To help me get stronger I have decided that I will be doing 5 commando pushups and 5 reverse pushups every day.  I might even up that number.  I want to be able to master these exercises.

I just did it at home today. My time was 25 minutes and my scores are:
Skipping 65-67
Roll over commando push up 16-15, 16-15
Skipping 64-67
Low jump rope jack 79-80, 80-80
Reverse push up and kick up 20-17
I love these short and intense workouts.
Thanks!

I have some homemade equipment too, and you know what, it works just fine! (I opted for cat litter for my sand bag!) Sometimes the creativity is half the fun of completeing the workout! BodyRock ON!

whew! first time doing this one, and it was haaaaaaard!!

Skipping on your left leg
    78, 80
Roll Over Commando Push Ups
    9, 8
Skipping on your right leg
    67, 63
Roll Over Commando Push Ups
    9, 8

Low Jump Rope Jacks
    42, 50 (hitting twice)
Reverse Push Up & Kick Up
    11, 11
Low Jump Rope Jacks
    46, 40
Reverse Push Up & Kick Up
    11, 10

burpee for erin and one more round of skipping (10/50) high knees, double hops

20 and 17!! wow!

oops! and 10 lunges for kristin.
i was laid out yesterday, unconscious sick. missed my bodyrocking so much!

1/ left one leg skip 105-102  
2/ roll over c.PU 9-9
3/ right one leg skip 104-99 (tripped)
4/ roll over c.PU 9-8

1/ LJS 43-46
2/reverse PU kick 17-15
3/ LJS 48-41
4/ reverse PU kick 14-12

I kept one jumping on my rope during the low jacks…but I did keep a nice squat through out..I counted in and out as one rep….my reverse PU #’s are way down from last time I did this….real physical work week..I’m pooped, but I rocked anyway