Dec 2 2010

Sexy Supremacy Workout

Hi BodyRockers,

We finished moving today, but at some point when Freddy was outside in the cold and snow he got a chill and then started feeling sick. He developed a temperature later and by the time he was shooting the workout he was in pretty rough shape. I sent him to bed and did my best to try and edit the video myself, except somehow I turned the whole video black and white. I didn’t want to wake Freddy up so this workout now looks like an old movie from the 50′s. We packed some Advil from Canada, and I was on a mad hunt to find it, but you know what it’s like when you are moving  – there are boxes everywhere. I finally found it and brought it up to Freddy with some green tea. As soon as I finish this post I’m off to bed because it’s really late here now. I’m sorry we are so late with the workout today, but life sometimes happens :)

Enjoy your workout and I will see you guys tomorrow with a really delicious diet recipe, some new BodyRockers posts and your Exercise Challenge :)



Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 6
  • 10 Mountain Climbers & 1 Push UpAs many as possible during 40 second interval
  • One Arm Row with Sandbag (alternating arms)As many as possible during 40 second interval
  • Forward & Backward Lunge (left leg)As many as possible during 40 second interval
  • Forward & Backward Lunge (right leg)As many as possible during 40 second interval
  • Reverse Push Up (only half way down)As many as possible during 40 second interval
  • Bicycle As many reps as possible during 40 second interval

Get your gear for this workout here:


Set your interval timer for 24 rounds and two intervals of 10 seconds and 40 seconds. You will go 4 times through a circuit of 5 different exercises. You will have 40 seconds to complete as many reps for each exercise as you can and 10 seconds to write down your score. This means that you are basically working out for 20 minutes straight and you have to make it as intense as possible so push to the limit.

10 mountain climbers & 1 push up (this exact combo counts as 1 rep)

my score:

5 reps, 5 reps + 4 mountain climbers, 5 reps, 5 reps

One Arm Row with Sandbag (alternate arms after each rep)

my score:

14 reps, 11 reps, 11 reps, 10 reps

Forward & Backward Lunge

my score:

10 reps, 8 reps, 8 reps, 7 reps

Reverse Push Up (only half way down)

my score:

44 reps, 33 reps, 30 reps, 21 reps


my score:

56 reps, 53 reps, 55 reps, 50 reps


Around The Web
  • Miss Rebecca

    COMPLETELY agree.  I have remained loyal to brtv and I bodyrock every day; but that includes going back and trying to beat my scores on the older routines.  I get very upset every time I go to watch one of the videos for a workout that I am about to do and it has been removed.  I feel like, after three years of being so invested in this site and this movement, I am about ready to bail.  It’s sad.

  • Miss Rebecca

    This is the workout I am about to do; I had planned on posting the link on my facebook page, but now that I see the video has been removed, I won’t bother to post it.  What’s the point of sharing the workout if my friends can’t actually see the video?  That means less exposure for brtv and fewer new people discovering your site.  I have begged you countless times to stop removing these older workout videos, and I will continue to do so.  It is bad for your brand, bad for business, bad for our training and in the end, no one wins.  Please put this video back, along with all of the other ones that have been removed.

  • Sherice Potter

    Mt. climbers W/PU~ 8, 7, 4.5, 4
    1 arm row with 12 lb weight~ 21,22,25,25… I need more weight
    F/B lunge left leg~ 17,18,17,17,… Lunges aren’t my strong suit so I didn’t use any weight
    F/B lunge right leg~ 16,16,17,17
    Reverse PU 1/2 way~ 24,26,23,25
    Bicycle~ 62,65,60,66

    Then I did 4 min of skipping rope intervals. 10 sec rest, 20 sec work, 8 rds
    37, 50, 34,35,36,25,41,30.. I really need a new rope.. mine is a tad to short and is constantly tripping me up.. 

  • Gerrilee Schafer

    1/ mountain climbers/PU 6-6-6-6
    2/ SB row 25 lb 18-16-16-17
    3/ lunge back/forward 25 lb SB left 19-19-19-20
    4/     “               “          “     right   19-20-20-20
    5/ reverse PU 25-24-23-22
    6/ bicycle 56-59-61-62

  • Marta

    Hello Zuzka and Freddy!! I did this one 3 days ago! My score was:

    10 mountain climbers+pusu up: 5, 5, 4, 4
    one arm row sandbag: 21, 25, 25, 25
    forward and backwadr lunge (left): 20, 21, 18, 17
    forward and backward lunge (right): 20, 19, 17, 16
    Ball pus up: 13, 20, 15, 16
    bicycle: 40, 50, 51, 48

  • GoustiFruit

    No “dip station” today, I did Half PU instead of Reverse Half PU.

    1- 10 mountain climbers + 1 PU: 5+7mc – 5 – 5+3mc – 5+5mc
    2- One Arm Row w/Sandbag (8kg): 23 – 25 – 26 – 27
    3- Fwd/Bwd Lunge… L: 24 – 25 – 26 – 25 (I guess I should divide by 2 ?)
    4- Fwd/Bwd Lunge… R: 25 – 25 – 26 – 25
    5- Half PU: 49 – 48 – 50 – 48
    6- Bicycle: 75 – 73 – 73 – 75

  • Samanthina

    Hi everyone,i did this workout today,1 hour ago and  beated my old reps:) Here are:

    10 mountain climbers & 1 push up– 6 5 6 6 (6 5 5 5)
    one arm roll with sandbag  (8kg)–16 22 21 22  (20 20 20 20)
    forward & backward lunge–left-16 16 16 16  (10 10 10 10) , right-13 16 16 16 (10 10 10 10)
    reverse push up-34 30 32 36  (25 25 25 25 )
    bicycle-26 22 33 33  (50 60 60 60)—the old reps are more because i counted it on the both sides.

    +a burpee for Erin
    Thanks guys :)
    Good night to every one!

  • Tori Larson Bradford

    That’s a good idea.

  • MariaBjørgJepsen

    I really enjoyed this one, once again :) I managed to beat some of my scores from back in August in ( )!.

    1. 10 M.C. & 1 Push-up: 10-10-9,5-10 (10-9,5-9-9,5).
    2. One Arm Row, 15 kg: 33-36-36-34 (33-33-34-34).
    3. FW & BW Lunge 15 kg., Left: 18-18-17,5-18 (15-15,5-16-17).
    4. FW & BW Lunge 15 kg., Right: 16-18-18,5-18 (14,5-15-15-15).
    5. Pike Press – no dip station: 54-55-54-60 (41-43-45-44).
    6. Bicycle: 94-103-100-100 (100-100-102-100).

    • Vivi

      Always awesome score for first exercise !!!!OUCH !
      Rest day for me this evening :( I’m jealous of your rythm !! haha

      • MariaBjørgJepsen

        Don’t be, sweety! I am glad you remember to rest. My legs and back are also very sore from this week’s workouts, so I will not do the “Marine Corps” tomorrow, but another one I haven’t tried before: Hard Core Abs workout. I need something new with less focus on legs and back :)

    • GoustiFruit

      “Mieux vaut en rire qu’en pleurer !”
      Or, in plain english: :-O

      • MariaBjørgJepsen

        “Better to laugh than cry” on Google Translate, ha ha :D
        Thanks a lot, Gousti!

        • GoustiFruit

          10 reps of “10mc+1pu” in 40s is 4s/rep, totally insane. And that is from the first round to the last.
          You know, I watched your scores for a couple minutes before finding something to write !? I was totally speechless.

  • Ildikó Sünci Mázár

    I did this yesterday but did not have time to report. Scores were:
    MC+PU: 6+8, 6+6, 6+7, 6
    1 arm row w/ SB: 18, 21, 21, 20
    FW-BW lunge w/ SB L: 19, 20, 20, 18
    FW-BW lunge w/ SB R: 19, 21, 20, 19
    Mini Rev PUs: 32, 32, 32, 26
    Bicycles: 71, 72, 72, 78

  • Anonymous

    mc + pu: 6 4+2mc 4+5mc 5+10mc
    1 arm row: (10#) 26 23 17 20
    fwd bkd lunge
    LT 8.5 10 8 8
    RT 8 9 9 8.5
    rev pu (1/2) 13 25 15 14
    bicycle 39 47 39 47

    followed with 3 rounds of 10 hanging knee raises & 10 core splits

  • Kendra Lee Oberhauser

    Woooo hooo!!! I am SWEATY!  Love it!

    I counted the lunges each as one rep, but I’m guessing Zuzana counted one forward + one backward as one rep total?

    Well, below I’ve counted each lunge as one rep.  35 lb sandbag:

    mc/pu: 5-5.5-5-4
    one arm row w/sb: 17-17-15-12
    lunge fwd/bwd on L: 19-19-18-180
    lunge fwd/bwd on R: 20-13-20-17
    rev pu halfway: 16-19-20-18
    bicycle: 53-48-47-44

    Gotta jump in the shower and go see a play!  Have a great evening everyone!

    • Kendra Lee Oberhauser

      I just looked at Zuz’s score and realized that I did more ful fledged reverse push ups, rather than pulses like Zuzana does.  Oh well!  My chest was burnt out, so I got the job done!

  • Anonymous

    havent done this one yet but I LOVE the black and white :)

  • Bohdanam

    21-22-23-22 ( 23lbs bag)
    22-22-25-22 ( 23lbs)
    and 5 b’s for E

  • Vivi

    My score today for this one
    The Bw& Fw lunge were very difficult. Impossible to beat my score. I did less…perhaps because of yesterday’s squat.
    Good one !

    • MariaBjørgJepsen

      NICE scores, sweetie !!! :)

    • MariaBjørgJepsen

      NICE scores, sweetie !!! :)

      • Vivi

        Thanks a lot my sweetie too or my “pseedie” because you really have to tell me how you do 10 reps in first exercises !!!!OUCH !
        How are you ? Did you revisited this one? I didn’t see your score n this week schedule ?? You did others ??

        • MariaBjørgJepsen

          No, I did all of this week’s workouts, plus a little extra each day. I have posted my scores, so I don’t understand if you can’t see them? I did this one this morning and I will post my scores now :) I have some very exciting news for you!!! :)
          Love, Maria

          • Vivi

            NEWS ???? WHich ones ???Very curious ! :p

  • Mary Lou

    Definitely going to feel the one arm row and reverse push ups later…
    mtn climbers & push up: 5/5/5/5 on push up at the buzzer on all rounds
    one arm row: 13/15/15/15
    fwd/back lunge L: 14/15/16/15
    fwd/back lunge R: 14/15/15/16
    Rev push up: 29/24/24/25
    bicycles: 60/65/66/67
    Have a great day bodyrockers!

  • kat

    Wow great workout :)
    10 mountain climber + 1 pushup combo: 4 + 10/ 6 reps/7 +3/7 +7
    one arm press (alt sides) 13/15/15/16
    frwd/bwd lunges L 15/16/16/17
                               R 16/17/17/17
    Reverse pushups 33/40/40/43 (gonna feel this tomorrow :)
    Bicycle 50 53 54 59
    Plus ****5 healing Burpees for Bodyrocker Erin
                  500 high knees without rope :)
    feel GREAT and ready for my shower!
    Thank you Zuzka and Freddy

    • MariaBjørgJepsen

      Great scores!!! :)

    • MariaBjørgJepsen

      Great scores!!! :)

  • Diana Cyrill

    Swimming in a pool of sweat right now. Here are my scores:

    lt – 19/21/32/30 (dang timer didn’t want to work right on the last two)
    rt – 23/24/22/22

  • MariaBjørgJepsen

    I just found my old scores from December 4th ( ) and decided to beat them! I used 6-8 kilo back then and today I used my 31 Lb (15 kilo) sandbag. I counted 1 FW + 1 BW Lunge as 1 rep (2 steps). Did this workout right after the “Hotel Room Workout”. I’m telling you guys: SOOOO much sweat, dripping all over my floor and I feel like flying now – THANK YOU!

    1. 10 M.C. & 1 Push-up: 10-9,5-9-9,5 (6-5-7-6)2. One Arm Row: 33-33-34-34 (18-20-20-21) 3. FW & BW Lunge, Left: 15-15,5-16-17 (9-11-10,5-11)4. FW & BW Lunge, Right: 14,5-15-15-15 (10-11-10-10,5)5. 41-43-45-44 (31-33-33-33) (Pike Press – no dip station!)6. 100-100-102-100 (52-60-56-70)

    Love, Maria

    • Vivi

      I am once again open-mouthed! It’s just AWESOME !

      • MariaBjørgJepsen

        You are the BEST, thank you!!! <3

  • Vivi

    I did this one today for the first time. Very good workout !
    My score
    10climbers +PU :
    One arm row 10kg :
    Fw Bw Lunge L :
    Fw Bw Lunge R :
    Reverse PU :
    Bicycle :

    good sweat !
    After this one I made  “Grand theft booty + counter strike workout”

    Thanks for all these free workouts !! <3<3

    • Vivi

      FW & Bw I made them with 10kg too.

    • MariaBjørgJepsen

      You are a mashine with all those workouts daily, sweety! No. 2 you did is a killer, I remember ;)
      Love, Maria

  • ♥ BodyRocker Rachel ♥

    Hey Zuzana and Freddy,

    This is Day 3 of my BodyRock month-long challenge. I’ve been going into the archives to get more workouts. Here’s a tip for BodyRockers: I spent about a whole hour going through all the workouts and bookmarking my favorites. Now, I have a “BodyRock” folder in my bookmarks, so whenever I feel like doing an older workout, I don’t have to waste time searching. It makes things way easier!

    Anyhow, here are my scores :)

    10 Mountain Climbers + 1 Push Up: 5, 4, 5, 5

    One Arm Row with 20lb Sandbag: 11, 11, 14, 13

    (R) Forward-Backward Lunge: 6, 7, 6½, 7

    (L) Forward-Backward Lunge: 6, 6½, 7½, 6

    *Push ups with my legs raised on a chair: 9, 10, 11, 10

    Bicycle crunches: 60, 65, 70, 62

    * = No dip station :(

    Thanks for this awesome workout! At the end, I was doused in sweat and feeling great :D

  • tee

    hi guys
    did this one today after booty meets abs workout,( after a short rest)

    mountain climber/pushup – 6, 5, 5, 4
    one arm row with weight (15 lb dumbell) – 19, 18, 19, 17
    forward/back lunge (left) – 15, 16, 12,13
    forward/back lunge (right) – 16, 14, 13, 12
    reverse pushups – 19, 19, 16, 18
    bicycle – 37, 30, 30, 38

    I was so ready to stop after 3 time!  OMG! so much sweat, running in my eyes, stinging ouch! lol

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  • Lisa

    First time doing this workout…it was a good one!
    1. 10 Mtn Climbers+Pushup: 5 (+2 mtn climbers), 5 (+4), 6 (+7), 6 (+7)
    2. One Arm Row w) Sandbag: 16, 18, 21, 22
    3. Fwd./Backward Lunge (L): 19, 20, 21, 22
    4. Fwd./Backward Lunge (R): 18, 19, 19, 19
    5. Reverse Pushups: 35, 30, 30, 28
    6. Bicycle Crunches: 83, 88, 94, 112 (I went as fast as I could to finish it off!)

  • Anonymous

    This was my workout for today but I have to say that I did not beat my reps from last time and was way less efficient.
    I realized that I am not usually very motivated on Monday… First it is the beginning of the week and Sunday is my only day of rest (I workout 6 days a week), and it may seem weird because I should be performing better after a day of rest but I find myself less motivated. I find it harder to push myself after a day of rest. You know sometimes when you are in a routine and you suddenly break this routine (with one day of rest), it is harder to go back to it…

    Anyways here is my score – not proud of it :S
    Mountain & PU: 7/6/6/7
    Tricep leg lift (instead of rows): 28/28/28/28 (hardest exercise of this workout)
    back & forth lunge (33lb sandbag) – right: 8/8/8/8 – left: 8/8/8/8 (one lunge back & forth = 1 rep)
    Halfway down reverse PU: 24/22/28/30
    Bicycle: 46/46/48/62

    I’ll rock my workout tomorrow, promised ;)

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  • Isidora

    another great workout! changed the exercises with sandbag and dip station it was still very intense

    1. 6-5-5-5
    2. monkey business without tuck jump but going up slowly (legs burned) 9-7-7-8
    3.forward&backward lunge jumping (right) 16-14-15-15
    4.forward&backward lunge jumping (left) 16-15-15-15
    5.slow motion regular push ups 8-8-7-8

  • Anonymous

    We do videos of all of our workouts – the exercise challenges have been photo based.

  • Anonymous

    So I only did this today. I eather pushed myself harder than usually or this workout is extra hard, whatever it was, my heart was about to explode hehe
    Good one!

    One question: is forward&backward lunge supposed to be one rep all together? I suppose so.

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  • Anonymous

    Hi Gus – check under the video in the “Workout Breakdown”

  • Ticotexas/41/69/152


    639 total

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  • Jos

    I posted my results yesterday but for some reason I didn’t see it here :(

    1. 10 Mountain Climbers & 1 Push Ups (count as 1 rep)

    2. One Arm row (alternating arm after each rep) – I used 12 lbs dumbbells

    3. Forward and Backward Lunge (Left side) – only used my own bodyweight
    11-12-11.5-13 (last one was when I had to pause to set the timer back hence the
    higher reps)

    4. Forward and Backward Lunge (Right side)

    5. Reverse Push Ups (half way)

    6. Bicycle

  • Stephanie Fuller39

    1. ten mountain climbers and pushup; 5.5,4,5,4

    2. one arm row with 13 pd dumbell alternating; 17,16,15,21

    3. forward and backward lunge 13 pd dumbell left leg; 7,7,8,7

    4. forward and backward lunge 13 pd dumbell right leg; 7,6,7,6

    5. Reverse pushup; 10,9,7,10

    6. bicycle; 60,56,60,65

  • Maria,DK

    How is it possible for you guys to make 20-25 forward-backward lunges in 40 sec?

    Do I understand it correctly, that 1 step f. and 1 step b. counts as 1 rep.?
    Look how “few” Zuzana Super Woman” made, so 20-25 reps in 40 sec. sounds almost impossible
    I’m just curious :)

  • Caitlinabramovich

    Love this workout!!!! Used free weights instead of sandbag and used two chairs with yard tool instead of dip station….worked awesome!!!

    1. 4/4/4/5
    2. 12/26/27/27
    3. 17/16/17/20
    4. 15/17/16/15
    5. 25/29/23/25
    6. 62/60/71/78


  • Anonymous

    It’s 10 mountain climbers and 1 push up then repeat. The video has been edited down for time.

  • Anonymous

    It looks like they recently made some changes to the design.

  • Tanya

    10 Mountain climbers & 1 push up – 5/5/5/5
    One Arm row with dumb bell(Alternating arms)- 15/13/13/12
    Forward/Backward lunge left- 8/9/9/9
    Forward/Backward lunge right- 8/9/9/9
    Reverse push up (1/2 up and down)-36/33/40/28
    Bicycle- 50/44/45/50
    I used two 15lb dumb bells. This was a great workout today, I like when you incorporate the weights the extra resistance really makes me sweat :) Also, those reverse push ups are incredible.
    As always, thank you!

  • Pril

    that is such a great idea! i might have to do that!

  • Shellielliott

    I tried to work really hard at this workout since this will be my last for a few days. We (my husband, 3 kids, and the dog) are moving to Haiti on Saturday. Next time I BodyRock it will be from the Island of Hispanola! Here are my scores for today:

    Mtn Climbers/Pushup: 5,5,5,5
    Arm Row (15lb weight): 18,21,21,21
    Forward and Back Lunge(15lb) R: 8,9,8,8.5
    Forward and Back Lunge(15lb) L: 7.5,8.5,8,8
    Reverse Push up: 35,35,26,25
    Bicycle: 39,41,41,42

    Hope everyone is feeling well after your big move!

  • Anonymous

    Thanks Josefine – I will try that :)

  • Theresab712

    Hey Z&F,

    mountain climbers/push up- 4,5, 4+3MC,3
    one arm row w/ 20lb dumbell- 24,22,21,20
    forward&backward lunge right (no weight)- 17-17-18-17
    forward&backward lunge left (no weight)- 17-18-16-17
    reverse push up- 16-22-20-18
    bicycle- 62-42-39-48

    Hope you are feeling better soon Freddie!

  • Anna

    I enjoyed this workout a lot! Thanks for that!
    Because I have got no dipstation I replaced the reverse push ups by backward jump lunges.
    Here’s my score:

    1) 5 5 5 5
    2) 9 9 10 9
    3) 6 6 7 7
    4) 6 6 7 6
    5) 14 17 14 14
    6) 30 32 31 31

    wish you a nice evening!

  • Theo_doraa

    Amazing workout, feeling great after it. And also dead tired, lol. Here are my shameful scores:
    1 – 3, 3, 3, 2 (and 5 mc)
    2 – 16, 22, 26, 28
    3 – 9, 9, 10, 10
    4 – 9, 9, 10, 10
    5 – 22, 22, 29, 20
    6 – 45, 44, 50, 40
    I know, not very good, but with time… :)
    Take care, you guys! :) Vit C is very good for the sniffles. U can get it naturally in lemon with honey. A delicious and full of vitamins snack :) Just chop up a lemon in tiny pieces, mix it with 2 tea spoons of honey and let it sit for 10 minutes before you eat :) Hope you guys try it!

  • Akiko

    Hello =D Glad to know Freddy is feeling better today already!

    Just finished this and it was intense. I loved it =)

    Mountain Climbers and Push Ups
    6+ 5MC, 6, 4+ 7MC, 5

    One Arm Row (22 lbs)
    15, 15, 16, 18

    Forward & Backward lunge ( same weight as rows Left)
    7, 7, 10, 7

    Forward &backward Lunge (same weight as rows Right)
    11, 7, 10, 9

    Reverse Push Up (broom and chairs)
    18, 19, 15, 20

    46, 52, 48, 60

  • Anonymous

    This is a very common problem for a lot of people. Does anyone have any suggestions?

    • Sandi in Belgium

      What a tough situation, but not hopeless! Portions are more important than ever since you may be eating things made a little heavy. Also, kick in the ‘all you can eat’ buffet strategy…eat the healthier items first (and maybe get a little bigger portion). Then when you say you’re full, you aren’t lying and can appreciate the hospitality during your transition time. Perhaps your hosts would appreciate you treating them to one of your homemade meals every now and again. A big pot of homemade soup is always a lifesaver when we visit friends who shun anything that grows in the ground! Zuzana just posted a super option for you to try out.

    • Delia

      Hi Tatiana
      I have been having the same problem when I moved to the UK and I was living in somebody’s house until I found my own apartment. The lady was really nice and she was inviting me to eat together and sometime she would even bring food to my room. I have accepted a couple of times but at some point I just told her that it was really kind and sweet of her to treat me so nice. It really made me feel very welcome in her house and I told her how much I appreciated the gesture BUT each of us has his/her own diet habits and I really missed my food. I told her not to take it the wrong way because her food was delicious and once I started to eat it I could never stop but I would prefer to stick with the diet I have been following for a lifetime. Just my own habit, nothing against her lovely food :-) And trust me is simple as that. People have to accept you for who you are as long you don;t do anything to offend them and you should not ruin your efforts you are investing in your workouts because you are embarrassed to explain to the people you live with in a very honest and open manner that you have some different preferences when it comes to food. On the other hand I can understand you do not want to create a kind of tension between you because of this situation (I was afraid of this as well) but as I said people have to accept you the way you are as long as you express your feelings in a nice and polite way without hurting their feelings. And just to show them you don’t have anything against their own food preferences you can join them from time to time.
      Hope it helps :-)
      Best wishes,

  • Anonymous

    Hi Beata – thanks for helping to spread the word – this kind of support means a lot to us :)

  • Anonymous

    We would love to be able to include music in our workouts – maybe we can get back to posting a music video with each post so we can share what we are listening to.

  • Anonymous

    I would really like to go skiing this winter – Zuzana has never gone before so it would be something new for her :)

  • Anonymous

    Hi Katie – no coffee is just coffee.

  • Anonymous

    Feeling better thanks Chris.

  • Petra-Oz

    We like you in any colour, thanks for this workout. Wishing Freddy speedy recovery !!!

  • SKCN

    Hello everyone,

    Does anybody know where I could get a similar dipstation in Europe?

    Ultimate bodypress (the vendor of this dipstation) offers some great products for outstanding prices. The only problem is, it’ll cost you more to ship from the States to The Netherlands than the actual station.

    I know there are quite a few Europeans on this site. Do have any suggestions?

    Keep training hard!