I wanna ask you about music. which kind of music is good for this time of workouts?…and why don’t you use it? I read about music during exercise, that it is more effective…so what do you think?

Loved this workout!

I just finished this workout and it kicked my tail! I thought I was having an off day and then when I was all done, I realized I grabbed my 16kg instead of my 12kg kettlebell. But, I feel pretty good because I kept up w/ Zuzanna’s reps:) Thank you Zuzanna for some awesome woorkouts! I stay at home with my four children and your workouts are perfect to do at home in the morning before all the caoss begins:)

EXCELLENT!!!!
Sandbag Squat & Twisted Knee Up 20-16-17-15
Triceps Push Up & Leg Lift 21-20-18-18 (ouch!!!)
One Leg Get Up & Knee Up (left leg) 17-17-15-18 (weak side, pushed it:)
One Leg Get Up & Knee Up (right leg)17-19-18-17
Burpee Knee Raises 6.5-7-7-7

Hi guys,
what happened to the “All exercises” category? Will you still be updating it?

Just finished this work out, loved it! turely brutal, think i may just lay down for about a year now :)

This was awesome ! Thanks for a fantastic week of workouts looking forward to todays exercise challenge as well
My Scores: (I used 33 pound sandbag)
Sandbag Squat & Twist Knee Up 24,23,23,21
Triceps Push Up & Leg Lift 17,15,14,13 ( I think I scared the neighbors yelling during this one,LOL)
One Leg Get Up & Knee Up with Sandbag (LF)15,16,16,18 / (Rt) 17,16,17,18
Burpees Knee Raises7,7,7,7

Yes!, lo hice!, no puedo creerlo jajaja, me encanto este workout. Zuzana..No se si sera normal , pero la segunda ronda siento como que me muero pero en lo que comienzo con la tercera…no se si sera que mi cuerpo se comienza adaptar al ejercicio pero siento que como que vuelven mis fuerzas y mi cuerpo responde.
21-16-16-13
12-11-12-09
11-12-11-09
11-11-10-09
6-5-4-4

Where in Malta? We were living on Gozo this time last year :)

Hi there! You can lay on your back and do leg raises :)

Hi Hailey – you can very easily modify these workouts so that they work for you – many BodyRockers follow and are getting amazing workouts in despite not always having all of the equipment :)

You can go on one knee :)

Hi – no plans for that :)

Hi Melissa – we use the 45 :)

lay on your back and do a leg raise :)

ahhh I hurt everywhere! but feel great haha! here are my scores and modifications! this was tough! thanks Z&F!!

sandbag/knee up- 20lb in bag- 16, 15, 13.5, 12
tricep pushup (killer)- 13, 11, 4-then did 9 pushups on my knees, 4 then 15 pushups on my knees
rt knee get up w/20lbs- 14, 15, 13, 10
lt knee get up w/20lbs- 15, 11, 14, 10
burpee +knee lift- 7, 6, 5.5, 6

off to my earned shower! have a great weekend bodyrockers!! easy on the bread and cookies! :P

Hi z and F,
I have been following you for a while and like you I have moved from the USA to Germany and back to the USA. I dont have much equipment and thats why I like your site… but I like many im sure do not have the sandbag and the dip station can you make alternative excercises that dont require these items in your workouts? I have noticed that lately all excercises require these items… what to do im kinda depressed about it!
Thanks for all you do,
Love
Brooke

1. 18,13,13,13
2.16,18,14,13(last 3 sets on my knees)
3. 12,12,11,12
4. 12,12,12,12
5. 6,6,6,6

Excellent workout,which I did late saturday night. Today was a challenging day for me. Eat some chocolate, was out for dinner last nigh, stayed up late, so I did not have the energy this morning. But I did it, which was my goal, so I am very happy.

Thank you so much for inspiring me beyond my limits:o)))

Wish you love and happiness always:o))

Irene

1. 18,13,13,13
2.16,18,14,13(last 3 sets on my knees)
3. 12,12,11,12
4. 12,12,12,12
5. 6,6,6,6

Excellent workout,which I did late saturday night. Today was a challenging day for me. Eat some chocolate, was out for dinner last nigh, stayed up late, so I did not have the energy this morning. But I did it, which was my goal, so I am very happy.

Thank you so much for inspiring me beyond my limits:o)))

Wish you love and happiness always:o))

Irene

My dad keeps trying to feed me huge portions and there used to be a terrrible fuss until I hit upon a plan.

Take a plastic container to her house, and split the portion she gives you in half and put it in the container. tell her you have a naturally very small stomach and could not possibly clear your plate, but what she’s serving is so delicious could you take the rest of the plate away with you for later?

People rarely get offended when you put it to them like that. As for the leftovers, you and your boyfriend can either split the delicious meal the next day and put salad on the side to bulk it up or you can just give it to him for a packed lunch, which he can heat up at work in the microwave.

My dad keeps trying to feed me huge portions and there used to be a terrrible fuss until I hit upon a plan.

Take a plastic container to her house, and split the portion she gives you in half and put it in the container. tell her you have a naturally very small stomach and could not possibly clear your plate, but what she’s serving is so delicious could you take the rest of the plate away with you for later?

People rarely get offended when you put it to them like that. As for the leftovers, you and your boyfriend can either split the delicious meal the next day and put salad on the side to bulk it up or you can just give it to him for a packed lunch, which he can heat up at work in the microwave.

Use what u have at home, that’s what I do. Do not have any of the equipment, but that does not stop me at all. Use a watch, a bag with some books, and to chairs:o)) Good luck:o)

Best Irene

Use what u have at home, that’s what I do. Do not have any of the equipment, but that does not stop me at all. Use a watch, a bag with some books, and to chairs:o)) Good luck:o)

Best Irene

wow so Burpee’s tend to be difficult but these were killer for me today! Lack of energy I guess!

squat/knee up- 26, 22, 19, 22
tricep pushup leg lift (knees)- 16, 18, 11, 12
one leg get up and knee up (left)- 18, 17, 18, 16
one leg get up and knee up (right)- 17, 18, 18, 16
burpees and knee jump ups (no dip station)- 8, 6, 6, 6

Still a beginner, not even a month doing your workouts yet! Hope I obtain the ever elusive six pack by summer!

wow so Burpee’s tend to be difficult but these were killer for me today! Lack of energy I guess!

squat/knee up- 26, 22, 19, 22
tricep pushup leg lift (knees)- 16, 18, 11, 12
one leg get up and knee up (left)- 18, 17, 18, 16
one leg get up and knee up (right)- 17, 18, 18, 16
burpees and knee jump ups (no dip station)- 8, 6, 6, 6

Still a beginner, not even a month doing your workouts yet! Hope I obtain the ever elusive six pack by summer!

It sounds like a nice gift for your mom :)

Hi there,
sometimes my comments just don’t get published,so…??
Never mind…my scores (once again)

1. sandbag squats 16-15-15-12
2. triceps push up 8-7-7-10
3. one leg get up left 13-15-12-10
4. # right 13-10-12-10
5. burpee ….. 5-4-3-5

have a nice day

*used 30lb straight bar instead of sand bag..

squat/knee up – 28 * 15 * 14* 16
tri pushup w leg lift – 21 * 16 * 13 * 13
one leg get up & knee lift left – 14 * 14 * 15 * 13
one leg get up & knee lift right – 15 * 14 * 15 * 13
Burpee Knee Raises – 8 * 8 * 8 * 8

THE CHAMP IS HERE. ;-)~

*click my name to follow my fitness/findings on FB!!
MUCH <3 ROCKERS!!

The workouts and exercise challenges that we share are the only ones that Zuzi does :)

Fredrick,

Awesome videos. They get posted daily on FB and they are real high quality. Keep up the good work and one day I’ll post my numbers.

Our company has an increible ALKALINE recovery drink that would be very beneficial for the people doing the workouts that you produce. If you’d like to check it out feel free to friend me on FB to ask any questions or review our site.

Keep up the great work and you guys are doing an excellent job with your site.

Cheers,

JJ

Hi Z and F! I was just wondering where you got those delicious looking Christmas cookies!!!!!? ;)

Is there something wrong whit the comments???

There was and we just fixed it!

Hey, everyone. I am relatively new to the body rocker community. I have been doing your workouts for about 2 months now. After about 1 week I noticed changes in my arm and leg strength….the burpees and pushups are killers. I love how creative you guys are. You both are great inspirations to a lot of people, so keep doing what your doing and loving life.

I did this workout today and the triceps push-ups and leg lifts were sooo difficult. The last round really killed my arms….and they really hated me after the last round of burpees with knee raises.

I am in school for baking & pastry chef, so I know how difficult it is with sweets. I constantly taste everything to make sure I understand how it should taste, and how I want things to taste, but that being said some students eat the whole pieces of desserts every day…unnecessary in my opinion and will definitely put pounds on you. I do well with my diet, I eat sweets here and there, I do not deprive myself because that never worked for me. I am also a vegetarian so perhaps there is some balance there. I recently started drinking some protein shake powder with almond milk for added protein in my diet, and that seems to be going well. I love to read all the body rockers story, it is inspirational. Anyway, here are my scores: hope everyone is having a lovely day.
Sandbag squat w/ knee up twist
17, 18, 12, 11
Triceps push-ups & leg lift
13, 10, 8, 10
One leg get up & knee up left side
10, 10, 10, 10
One leg get up & knee up right side
11, 10, 10, 10
Burpees knee raises
8, 7, 7, 6
I am wiped today physically and now must study for some final exams…so later I will be wiped mentally. haha See you all.

Thanks for a killer workout Zuzana….
Here are my results:

Squat & Knee Up= 21, 21, 20, 21
Triceps Push Up= 15,17,16,17
Left leg get up knee up= 14, 18,20, 17
Right leg get up knee up= 14,18,20, 18
Burpee & Knee raise = 7, 7 1/2, 6, 6

Love ya guys…
Kaylah from NZ xo

My scores:

1) 20 17 17 18
2) 13 12 11 13
3) 11 14 12 14
4) 13 13 14 14
5) 7 7 7 7

Awesome workout, i like how you’re incorporating more push up type exercises into workouts, my scores:
sandbag squat & twisted knee up – 23, 21, 18, 26 (I used a bag filled with textbooks weighs 22.5kg)
tricep pushup & leg lift – 18, 16, 10, 14
one leg get up and knee up (left leg)- 12, 13, 8, 13 ( same weight as above)
one leg get up and knee up (right leg)- 12, 13, 8, 13 ( same weight as above)
burpees and knee jump ups – 5, 6, 7, 8

Hi Alejandro – just start following our schedule – jump right in.

love u guys! thank you for all the work u do! i have been following for 3 months and i have seen amazing results in by shape, strength, agility, flexibility and focus!!!! my abs have never looked better and my butt is hard!!! i’m an addict…bodyrock ROCKS!!! love from MONTREAL! xoxo

Hi!
This was so brutal! I don’t know if its cause I just woke up feeling low energy today or what? I had sweat literally pouring off of me! Even after I cooled down stretched and showered. Ugh… Who wants to keep sweating after a shower??? Lol! It helped bring my energy level up though! Yay!!! Here’s my score…
1- Sandbag Squat & Twist Knee Up: 21, 19, 20, 16 (The first two rounds I was holding two 30 lb. dumbbells. The last two rounds I had to drop one weight.)
2- Triceps Push Up & Leg Lift: 18, 20, 21, 20 (I did this from my knees)
3- One Leg Get Up & Knee Up Left: 18, 20, 20, 20 (Same thing as the Sandbag squat with my weights.)
4- One Leg Get Up & Knee Up Right: 17, 19, 20, 20
5- Burpee Knee Raises 6, 6, 6, 6 ( I used my pull up bar for the knee lifts)

I’m so excited! I had a shoulder injury and had a lot of visible muscle atrophy in both arms but especially in my injured one.:( But now I’m feeling better and my arms are getting strong and cut again! Yay me!!! Makes me happy! :D
I wanted to add, that Body Rock has helped me regain my strength in a better way then all the heavy weight lifting that I was doing before. I feel this is a better way to exercise/train your body. I was chronically getting injured until Body Rock! (I have lifted for 13 years) Thanks so much from the bottom of my heart for your dedication to fitness and health. Thank you for your desire to help change the world! I believe you are doing just that! I know you’ve made a difference in my fitness and health! Just saying thank you doesn’t seem to be enough. But, its all I have. So just plain and simply… Thank you.

I did this workout today – Intense one. Last time I did it, the one leg up/knee up were not challenging enough so I replaced them by Back & Forth lunges with sandbag on shoulder today
I used a 33lb sandbag I improved my score by 1 or 2 reps from last time (December 2010)! I am sweating! Loved this workout.
Here is my score
squat/twisted knee up – 33lb sandbag: 20/18/16/16
One leg tricep PU: 12/12/11/11 – This one is hard!!!!
Lunge backward and forward (33lb bag on shoulder) – one lunge back&forth = 1 rep: 10/10/10/10 (right) – 10/10/10/10 (left)
Burpee knee raise: 8/8/7/9

Can’t wait to discover today’s workout!
Take care!
Btw, I liked that when I am logged in in disqus, I can “view dashboard” (it used to be an option next to the “edit profile” option). Viewing the dashboard enabled me to see any reply to my comments and follow the comments of some bodyrockers I would have selected. How come this option is not there anymore? (I hope I was clear enough – when you scroll down to the comments section under the workout, you have a section with “add new comments”, a picture of you and next to your picture and your pseudonyme, you have in brackets edit profile, and used to have as well view dashboard)
Thanks for your help!

I LOVE this workout! I did it almost as soon as I woke up this morning. I feel so good, strong and energized for the rest of the day! I may do a challenge or another workout tonight around 8 or 9 when I normally would get home from work and usually do my workouts.

Power to the bodyrockers!

wow this workout was a total drench sweat galore! yuck! LoL! it was amazing, and challenging every second! thanks buddies! 

No official workout today, so I checked this one out. A simple but very efficient workout, I sweat like a horse. My scores are pride-worthy:
1. 24 | 22 | 23 | 23
2. 17 | 16 | 12 | 16
3. 15 | 14 | 14 | 13
4. 15 | 14 | 15 | 15
5.  7 |  7 |  7 |  7

No official workout today, so I checked this one out. A simple but very efficient workout, I sweat like a horse. My scores are pride-worthy:
1. 24 | 22 | 23 | 23
2. 17 | 16 | 12 | 16
3. 15 | 14 | 14 | 13
4. 15 | 14 | 15 | 15
5.  7 |  7 |  7 |  7

This made me laugh when I saw another workout posted. “Keep on knocking but you can’t come in”…lol No workout for me today or tomorrow till I am ready for one. My body needs rest after doing two BR workouts a day most of this week. I even done three on the 2nd of June. I have gone bodyrock crazy this week. I was so pumped this week after the doctor told me I could workout again after my ankle injury. Hubby will be massaging my tired sore muscles all weekend…Wishing you all a great weekend!!!

Lol – I was going to ask you why or how you would do 3 workouts (since they’re all about pushing to exhaustion)…but then you mentioned your injury…I understand the JOY of being ABLE to :)))

Take it easy Donna and let your body repair itself. You deserve a break after all that:) Overtraining leads to injuries. Just lookin out for ya is all :)

YEAH, I remember this one :D I did it twice a long time ago and loved it. Lookin’ forward to doing it tomorrow morning, since I just finished the 365 Belly Blaster.
Love, Maria

I know beforehand that triceps push up are going to nail me on the ground…These push up are my worst enemies ! Grrrrr In more I worked them yesterday with “medal of honour wo” so they are sore !

Thanks Audra:) Much appreciated!!! 

Feels so good to have someone understand why I pushed myself so hard this week. I don’t want another injury so I listened to my body and stopped when I knew I couldn’t go on. Thanks Dana!!!

I know exactly what you mean, Vivi! They scare me every time just by seeing the name. I think we just need to tell ourselves that we can conquer them. I mean, I felt the same way when I first started doing burpees, and those bad boys have been OWNED!

Best of luck–you can do it!!

just finished ! with 10kg dumbbells.
And as i thought my score in tricpes push up are not very good ! (not enough for me !!)
my score is
 1/ 24.14.21.23
 2/ 10.9.8.6 (i couldn’t finish the 7th because my husband made me laugh !!GRrr)
 3/ 19.21.20.20
 4/ 19.21.17.21
 5/ 8.8.8.9

I can say to you that i’m sweating !!!!
Now shower and lunch !!!

Awesome scores on the One Leg Get Ups, wow :) did you use 20 kilos total???

i do this workout  the other day sooo now i rest this weekend kiss
grettings  to all bodyrokers

ingrid

Hey Zuzka and Freddy :)
I`m Tsvetomira from Bulgaria and I`m still a beginner but I love your workouts soo much.They are giving me so much energy for the rest of the day and  hope that I`m gonna get in the best shape of my life and be more healthy. Thank you so much :))
My score:
squat/knee up- 11, 10, 7, 7
tricep pushup leg lift (knees)- 18, 16, 18, 15
one leg get up and knee up (left)- 10, 10, 10, 11
one leg get up and knee up (right)- 14, 12, 12, 10
burpees and knee jump ups – 5, 5, 5, 7

noooooooo 10kg only !

Here are my scores squat/knee up 18 15 15 15
tricep pushup 11 11 7 9one leg get up and knee up (left) 15 17 16 17one leg get up and knee up (right) 15 16 15 16burpees and knee raises 6 6 6 6

I remember doing this workout back in December!!!!
My score:
squat/knee up – 22, 22, 22, 25
tricep pushup leg lift (knees) – 18,16,13,15
one leg get up and knee up (left) – 21, 21, 21, 22
one leg get up and knee up (right) – 20, 20, 20, 21
burpees and knee jump ups – 7, 7, 7, 7

Thanks for your encouragements! I do not let them win without to fight !! haha !!
ho NO I fight each time, even if I know they will win at the end, but I do not admit defeat easily!
ANd for this workout, my triceps were yet in pain by my yesterday’s workout, but I felt well at the beginning. BUt the last round was terrible! In more my daughter came to sit down on my back quickly but enough for to harden my ascent. My husband was died laughing, and me too, so i couldn’t finish my 7th triceps push up in the last round !!!

I’m a little sore from yesterdays 365 Belly Blaster. I also try not to do squats, lunges, or pushups two days in a row so I’m gonna save this one for tomorrow or Monday. Looks like it’s cardio time tho for my ARD. What have you been up to lately on your days off in LA Zuzana? There sure is a lot to do and see there :)

i really tried to kill it today.  i probably lost 5 pounds in sweat alone (i know, gross, right?)  these are my scores:
pt 1. 23/23/18/17
pt 2. 21/22/18/17
pt 3. 16/18/17/17
pt 4. 16/19/18/17
pt 5. 9/9/9/10

100000 people watching hockey in the street last night.  would have been cool to have them all do burpees!  Go Canucks Go!  1 more win!

this is a really great workout. the last round felt as if it never ends :) but now i feel great that i did it :)

Nooo, NOT gross, sweat is damn sexy :D ha ha! I agree, that sight would have been awesome!!!

Great!! 
My scores: 
1. Sandbag squat+twisted: 1.16 2.11 3.10 4.8
2. Triceps pusp ups(from knees): 1. 8 2.8 3.7 4. 6
3. One leg get up+ knee up (left leg): 1.14 2. 14 3.14 4. 13
4.   ”     ”       ”         ”         (right leg): 1. 12 2. 14 3. 15 4. 13
5. Burpee and knee jumps: 1.7 2. 7 3. 6 4. 6
Now I´m going to strech and take a shower!! 
Have a good saturday night bodyrock fever!!

We want the cup!!!

Had done the Sumo Squat Step Up challege today already, so i decided to do half of this workout.
My scores:
Sandback Squat and Twisted Knee Up: 35/29
Triceps Push Up and Leg Lift: 15/19 (The first round i did regular push ups, the second round modified and i’m pretty sure the 15 is incorrect though, i got confused, so it’s probably a few less than that)
One Leg Get Up and Knee Up (Left): 19/20
One Leg Get Up and Knee Up (Right): 21/21
Burpee Knee Raises: 8/7 (i don’t have a dipstation, so i did jump tucks instead)

SWEATY!!!!  Here’s my scores:
Sandbag squat & twisted knee(30lbs): 21 20 20 20
Triceps push up & leg lift:   9 11 9 9
One leg get up & knee up right(15lbs): 16 16 16 16
  “      “    “   “        “      “  left(15lbs): 15 15 15 15
Burpee knee raises: 8 8 8 8

Only minor improvement from the last time I did this workout in March, but I’ll take it!!  I hope everyone is having a super fantastic day!!  I know…I’m totally cheesy :)

VERY sweaty!  Great workout.  I had to take a rest a couple of times to wipe my sweat off that was POURING down my forehead into my eyes. :)  I also took a rest between the 2 one leg get up and knee up because I was worried I might get lightheaded and I was holding a 25 lb–not sandbag–precariously on my upper back.  I fainted once at the gym from pushing myself too hard so I’m always weary of that happening.

Here are my scores!

sumo squat: 21-17-14-15
tricep push up: 19-14-13-11
one leg lunge L: 19-16-16-14one leg lunge R: 20-18-17-16
burpee knee raises: 8-7-6-6

Happy Saturday everyone!  :)

Can’t wait to complete this workout tomorrow =)

Just finished this one and it was a killer! Here are my scores:

squat/twist- 21,20,17,15
push-ups- 12,10,10,10
get up/knee up (R)- 14,14,14,13
get up/knee up (L)- 12,12,12,10 (bad left knee)
burpee knee raises- 8,8,8,7

I was sweating like a pig afterwards!! Thanks for a great routine as always!

I finished this one before dinner and was totally drenched but happy at the same time cause I beat most all my old scores back in December! :D

1. Sandbag squat & Twisted Knee Up (alternating sides)- used 20lbs backpack
20-14-15-14 (old 18-10-10-9 with pair of 10 lbs DB and down to 8 DB)

2. Triceps Push Ups & Leg Lift (alternating legs)
18-14-13-12 (old 10-10-9-7)

3. 1 Leg Get Up and Knee Up (Left) with 20 lbs backpack
15-11-13-13 (old 10-10-10-10)

4. 1 Leg Get Up and Knee Up (Right)
13-13-12-12 (old 12-10-10-10)

5. Burpee with Knee Raises (I did Jump Tuck instead because I don’t have a dip
station)
7-6-7-7 (old 7-7-6-6)

JESUS F……. Christ….!!!
Guys, this workout killed me BIG TIME today! I remembered it was damn hard, but not nearly as brutal as i experienced it today. I felt like stopping after 2. round. I don’t know, if it is because I did the 365 yesterday, which was also very leg focussed. My legs were burning right from the start today!
Let’s compare some older & new scores:

Scores on 4th of December 2010:
1: 22-20-20-192: 22-22-20-19 – SOOOO brutal triceps training :)3: 20-18-17-174: 19-16-15-165: 9-8-10-10

Scores today: 12th of June 2011:
1: 35-28-27-32
2: 36-28-30-25
3: Left leg: 22-22-20-20
4: Right leg: 24-24-23-25
5: 13-12-12-12 (I made Jump Tucks instead – no dip!)

Have a fab Sunday, dear friends!
We have 2 Holidays now, so I am going to enjoy some traditional Danish “Open faced sandwich” for lunch today (rye bred with topping on it.) I will devour my favourite piece: freshly pan fried fish cakes with herbs and home made remoulade, mmmm :) AND I will be a bad, BAD BodyRocker and enjoy a big, ice cold red beer on the side. oh, my lord, ha ha. I EARNED IT!!!
Much love, Maria

JESUS F……. Christ….!!!
Guys, this workout killed me BIG TIME today! I remembered it was damn hard, but not nearly as brutal as i experienced it today. I felt like stopping after 2. round. I don’t know, if it is because I did the 365 yesterday, which was also very leg focussed. My legs were burning right from the start today!
Let’s compare some older & new scores:

Scores on 4th of December 2010:
1: 22-20-20-192: 22-22-20-19 – SOOOO brutal triceps training :)3: 20-18-17-174: 19-16-15-165: 9-8-10-10

Scores today: 12th of June 2011:
1: 35-28-27-32
2: 36-28-30-25
3: Left leg: 22-22-20-20
4: Right leg: 24-24-23-25
5: 13-12-12-12 (I made Jump Tucks instead – no dip!)

Have a fab Sunday, dear friends!
We have 2 Holidays now, so I am going to enjoy some traditional Danish “Open faced sandwich” for lunch today (rye bred with topping on it.) I will devour my favourite piece: freshly pan fried fish cakes with herbs and home made remoulade, mmmm :) AND I will be a bad, BAD BodyRocker and enjoy a big, ice cold red beer on the side. oh, my lord, ha ha. I EARNED IT!!!
Much love, Maria

I appologize for all the spelling mistakes – I hurried too much ;)

Beautiful improvements, Jos! YOU ROCK :)

Beautiful improvements, Jos! YOU ROCK :)

My scores:
Sandbag Squat with Twisted Knee up: 15,14,14,12
Tricep Push-up and Leg Lift: 11,13,11,11
L:One Leg Get up and Knee up: 13,14,14,11
R: One Leg Get up and Knee up: 13,13,11,11
Burpee Knee Raise: 5 1/2, 6,6,6

Where’s my private jet when I need it!?? :p Open faced sandwiches are the BEST! Your scores are amazing – do you use the sandbag? I’m just enjoying a nectarine, banana, strawberry, blackberry, raspberry, cottage cheese smoothie and will do this one in a couple of hours >:D

Whew! My first time with this workout because I got all my equipment for Christmas. Brutal!

Squat/twist- 24, 18, 16, 16

Push-Ups (the first set is high b/c I accidentally did regular pushups) 21, 13, 10, 8

Get Up/Knee Up (L)- 16, 14, 11, 11

(R)- 15, 14, 11, 11

Burpee Knee Raises- 6, 7, 7, 6

I LOVED the single leg get up and knee up- placing the top of the back foot flat on the ground and forcing the front leg to do all the work- amazing butt and core exercise!

Thanks!

Did this one today, even though my legs were sore from yesterday’s challenge :) Felt good though!
My scores:
Squat & knee up twist: 23 23 24 24
Tricep push up & leg lift: 17 18 18 18
1 leg get up & knee up: 19 20 21 23
other leg: 19 21 21 23
Burpee knee raises: 6 6 7 7
I really went all out that last one!

P.S. My sandbag/rucksack was 10 kg :)

Thanks! :D

Hahahaaaa, improved!!! :)
My new score (vs. my old score)
1) Sandbag Squat + Twisted Knee up: 24-18-19-21 (old 16-20-19-16)
2) Tricep Pushup + Leg Lift: 7-7-6-4,5 (old 6-7-7-7, but not very low pushups)
3) One Leg Get Up w Sandbag + Knee Up L: 14-12-14-13 (old 10-11-10-11)
4) One Leg Get Up w Sandbag + Knee Up R: 11-12-12-12 (old 9-12-9-11)
5) Burpee Knee Raise: 7-6-6-5 (old 4-4-5-4)

Yaaay, improvement :) I love this :) I am sweaty as hell, I was cleaning the house all day (major Summer Cleaning, since I never did the Spring Cleaning) and I didn’t feel like working out at all, glad I did. AND I am very good with food lately! :) I can see myself loosing some fat in near future (I hope so…) :)

Amazing scores :)

Hey Dana (Very beautiful name, by the way!) Where are you from? The open faced sandwiches are also my own ultimate favourite food here in Denmark, mmmm. I seriously can’t get enough of it, ha ha. I wish I could ship you some! I guess you “just” have to visit Copenhagen, so I can take you to my favourite spot in town :) Thank you so much for the compliment – yes, I used a sandbag with 10 kilos (I have to buy more rice, though). Sounds like a nice smoothie. Let me know how you did in the killer workout!
Love, Maria

Do any of you lovely Rockers experience troubles sleeping when you cut out the sugar in your diet? every time I try to do it, I find myself just lying there in bed, completely awake, even though I’ve used tons of energy during the day. SO frustrating!!!!

WOW , forgot how hard this one is!
27 20 18 18  (old 25 20 19 17)
32 21 26 24  (20 26 12 10)
20 20 20 18  (21 18 18 15)
22 23 19 18  (20 20 1818)
10 10  9 10   (7 8 8 8 )
thanks

Wow, couldn’t wait for this one to be over! This was the first time doing this workout and it was awesomely painful! I was using a weighted backpack that is about 35lbs.
1. 23, 20, 20, 19 (Sandbag Squat/Twist Knee Up)
2. 13, 10, 8.5, 8 (Tricep Pushup/Leg Lift)  HARD!
3. 18, 18, 19, 19 (One Leg Get Up/Knee Up-Left)
4. 20, 19, 19, 19 (One Leg Get Up/Knee Up-Right)
5. 7.5, 7.5, 6.5, 7 (Burpee Knee Raises)

Just finished wiping the floor from all the sweat droplets. Now I can have a protein ball and apple and a huge glass of water to replenish!
Thanks guys!

First time I did this workout was on Dec 7 last year. I totally forgot how BRUTAL it was!!! Today after I finished the first round, I already wanted to quit LOL. I cursed many times haha.However, I pushed through and beat my PB too hoooray!! Also I used 27 lbs. bag today vs. 20 lbs. last time.

Sandbag squats Twisted Knee Up – 19/16/14/12 …..(18/13/13/11)
Tricep Push Up&Leg Lift – 11/10/12/10 I did every reps from my toes this time:D…(14/12/10/7- from knees)
One Leg Get Up&Knee Up (L) – 16//14/16/15 …(16/15/15/13)
One Leg Get Up&Knee Up(R) – 17/13/16/15
Burpee Knee Raise – 7/7/7/5…(6/6/5/5)

I think this is my first time attempting this workout and lemme tell you. It looks so simple but I was already drenched in sweat in the second round. And I feel so great now! =)
I replaced the last exercise with reptile burpee because I don’t have a dip station. My scores:
1. Sandbag squat & twisted knee up: 17, 17, 13, 15
2. Triceps push up & leg lift: 8, 8, 10, 8
3. One leg get up & knee up (L): 14, 14, 14, 14
4. One leg get up & knee up (R): 14, 12, 12, 15
5. Reptile burpee: 6, 6, 6, 6

plus 10 minutes skipping. =)

Annie, I felt just the same, ha ha :) I did not remember it as THAT brutal!!!
Really tough that you used 27 lbs – nice!

Wow, amazing scores and weight level :) Killer Thighs, ha ha!

i did this workout for the first time today, it was brutal! 
here are my scores:
1. 22/21/22/20
2. 13/11/11/10
3. 20/19/19/21
4. 19/19/18/21
5. 7/6/6/7
i am so very tired now. i think i’ll have to take a day or two off, i have not been feeling like myself lately, i may be getting sick.
anyways, great workout tho!

Brutal, yes.  (And we seem to enjoy that!!)  I’m tired and happy.  I have no previous score to compare with, because I started bodyrocking in January, BUT I can compare with you, guys!!  And with Zuzana… so: 
sandbag squat and twisted knee-up: 23-23-23-23
triceps push-up: 13 (on my feet)-14 (on my feet) -19 (on my knees…. yes, I admit… sorry…)-19 (on my knees…)
one leg get-up and knee-up: (left standing) 18-19-20-19  (right standing) 20-20-21-20
burpee knee-raise : 7-8-8-8
My sandbag is filled with 20 pounds of books and other things (!), wrapped in towels. 

I found the triceps push-up killing, and I had to modify them by using my knees instead of my feet… Not that I am proud…hm.

Have a good day bodyrockers!

Just finished this one for my Monday morning workout…..
1/ 26-23.5-26-24
2/ 23-17-16-17  all I can say is thank you Tony Horton,  did these with real close elbows  ;-D
3/ 16-16-15-13
4/ 16-15-14-12
5/ 7-7-6-6

I found that it was real hard doing the one leg get ups…I was going all the way to the floor with the top of my foot resting on the floor, and actually putting all of my weight onto that leg each time..made the other leg just burn

oh yeah, 25 lb in my sand bag

Yay, I’m so happy I could do this again. I LOVE how the BR exercises can be so differently challenging. This is a hard one, but it’s more the ‘I-cannot-take-a-deep-enough-breath’ like than the ‘OMG-I-cannot-catch-my-breath’ type (if you know what I mean). I broke my PBs in literally everything:
1. 25 | 24 | 24 | 24 (olds: 24 | 22 | 23 | 23)
2. 18 | 17 | 13 | 14 (olds: 17 | 16 | 12 | 16)
3. 15 | 16 | 16 | 15 (olds: 15 | 14 | 14 | 13)
4. 17 | 18 | 16 | 16 (olds: 15 | 14 | 15 | 15)
5. 9 | 7,5 | 7,5 | 7 (olds: 7 | 7 | 7 | 7)Off to skip in the garden – the weather’s great.

Ouch, those One Leg Get Up hurt, they are way more brutal than the usual backward lunges !
I didn’t have much energy today, I felt it after just one round, it was a pain to finish, but I did it. After the final beep, I felt dizzy, I was seeing butterflies !
Scores…

Sandbag squats Twisted Knee Up: 23 / 22 / 19 / 18
Tricep Push Up & Leg Lift: 16 / 16 / 16 / 12One Leg Get Up & Knee Up L: 15 / 16 / 15 / 15 
One Leg Get Up & Knee Up R: 17 / 16 / 15 / 14
Burpee Knee Raise: 7 / 7 / 7 / 7

hi nice routine
sandbag squat: 21-20-23-24
triceps p.: 18-17-17-18 X( hard!
One leg, left: 17-19-18-21
  “     “  , right: 19-20-20-21
burpee k: 7-8-9-9

1) Squat & knee up twist – 19/21/21/21
2) push-up & leg lift – 12/13/12/15
3) left – 17/19/19/21
4) right – 17/17/17/21
5) burpee knee raises – 7/7/7/8
 

ok, i did it barefoot, and i almost died! almost! but i really beat my scores! first time, then this time:

1. Sandbag squat and elbow to knee
    12, 16, 16, 14
    22, 21, 18, 16

2. triceps one-legged push-up
    7, 8, 8, 8
    15, 13, 10, 10

3. one-leg get-up, knee-up, with sandbag: right leg moves
    17, 20, 18, 20
    17 1/2, 18, 16, 16

4. same: left leg.
    17, 19, 19, 20
    18, 20, 17, 16

5. burpee knee raises (dip station)
    5 1/2, 5 1/2, 5, 6
    8 1/2, 7, 6, 6

Workouts that make sweat drip in my eyes in round 2 make me happy.

Sandbag Squat/Twist (I used 20# total dumbbells) 23-18-18-19
Tricep Push-up (all on knees….I’m having shoulder issues) 15-16-14-13
1-leg get up (20#)
LT 17-15-14-13
RT 16.5-16-14-14
Burpee Knee Raise 7-7-7-7 (full push-up)

Thanks!

I sleep like a baby every night, sugar or no sugar…lol I am doing this today as the fever, shakes and runny nose have gone:) I haven’t done this one before so wish me luck!!!

It seems so much harder coming back to a workout after having time off sick…
My scores;
1.Sandbag squat & twisted knee up 22,21,23,22
2.Tricep push up & leg lift 20,21,22,17.5
3.One leg get up & knee up left leg 22,20,21,19
4.One leg get up & knee up right leg 21,21,21,16
5.Burpee knee raise 7,7,7,6
It feels good to be back!!!

ok, this is day seven, and after the workout yesterday, i had several hours of dance rehearsal. i thought i was going to die…the only reason i finished is because my sweet gentleman started playing cheesy eighties music and dancing around me. :D
but really, i’m taking a day off tomorrow :P
scores, first, second, and third time:

1. Sandbag squat and elbow to knee
    12, 16, 16, 14
    22, 21, 18, 16
    24, 18, 16, 14

2. triceps one-legged push-up
    7, 8, 8, 8
    15, 13, 10, 10
    16, 13, 11, 10

3. one-leg get-up, knee-up, with sandbag: right leg moves
    17, 20, 18, 20
    17 1/2, 18, 16, 16
    17, 18, 16, 16

4. same: left leg.
    17, 19, 19, 20
    18, 20, 17, 16
    18, 16, 16, 16

5. burpee knee raises (dip station)
    5 1/2, 5 1/2, 5, 6
    8 1/2, 7, 6, 6
    7,7,6,7

did this one today as I missed it back in dec. did “all I want for christmas is abs” first though, and the L sit involved my triceps so the tricep pushups were extra hard! lol  did squat without weight, same with kneel down.and didn’t do burpees with pushup just 1/2 burpee.  I died after 3 rounds..this one not a favorite, don’t feel any need to repeat it,  but there’s tons of others here that I like!

squat & twist – 15, 15, 13
tricep pushup & leg lift – 11, 11, 10
kneel down & knee up left – 8, 10, 8
kneel down & knee up rght – 9, 11, 10
burpee knee raise – 5, 4, 4

thanks! all sweaty now!

omgg this was tiring!!  for the first 2 rounds i used a car tire that weighed 12 kg! and only for the get up lunges. doing the knee raises after that was hard for the arms!

Squat & twisted knee up: 27-23-23-23
Tricep push up & leg lift: 16-12-12-12
One leg&knee get up (first 2 rounds with weigh) 18-16-21-19
One leg&knee get up (first 2 rounds with weight) 16-15-21-20
Burpee knee raises 5-5-6-6

glad its done!

omgg this was tiring!!  for the first 2 rounds i used a car tire that weighed 12 kg! and only for the get up lunges. doing the knee raises after that was hard for the arms!

Squat & twisted knee up: 27-23-23-23
Tricep push up & leg lift: 16-12-12-12
One leg&knee get up (first 2 rounds with weigh) 18-16-21-19
One leg&knee get up (first 2 rounds with weight) 16-15-21-20
Burpee knee raises 5-5-6-6

glad its done!

Wow! This was great!

My scores (sandbag weight 7 kg):Squat & twisted knee up: 26 / 24 / 23 / 21Tricep push up (no leg lift): 12 / 10 / 7 and then 3 on my knees / 10 (on my knees) 
One leg&knee get up: 19 / 16 / 18 / 16
One leg&knee get up: 18 / 16 / 17 / 15Burpee knee raises: 6 / 6 / 6 / 5,5I’ll definitely come back to this one. :D

I revisited this one today–it was ROOOOUUUGH!  But great.  And I KILLED some of my old scores. :)

sumo squat and twisted knee up w/sandbag: 29-23-20-20
tricep push up and leg lift: 19-12-11-12
one leg get up and knee up R: 24-20-19-20
one leg get up and knee up L: 23-20-18-17
burpee knee raises (pull up bar): 7-7-7.5-7

OLD scores (from about 2 months ago, with a 25 lb weight):
sumo squat: 21-17-14-15
tricep push up: 19-14-13-11
one leg lunge L: 19-16-16-14one leg lunge R: 20-18-17-16
burpee knee raises (dip station): 8-7-6-6
This one is one of the harder workouts on a cardio level.  I was really struggling with Brutus all the way through!!!  

I re-did this one today with 12kg in my sandbag!

Sandbag Squat + Twisted Knee Up – 24-20-22-21

One Leg Elevated Push Up – 16-15-13-14

Sandbag One Leg Get Up & Knee Up L – 15-14-14-13

Sandbag One Leg Get Up & Knee Up R – 16-13-13-14

Push Up Burpee & Knee Raise – 7-7-7-7

Last time I used 2kg less AND reached lower scores! Yay :)

I re-did this one today with 12kg in my sandbag!

Sandbag Squat + Twisted Knee Up – 24-20-22-21

One Leg Elevated Push Up – 16-15-13-14

Sandbag One Leg Get Up & Knee Up L – 15-14-14-13

Sandbag One Leg Get Up & Knee Up R – 16-13-13-14

Push Up Burpee & Knee Raise – 7-7-7-7

Last time I used 2kg less AND reached lower scores! Yay :)

Yeah, Brutus is present in this one all right and he does look like the face from Verona! I still can’t get all the way down on the tricep push ups, but am getting much better and could really feel the burn.
sandbag squat & twisted knee up: 19, 17, 15, 15   +3 from 6/12!
tricep push up: 16, 16, 15, 15                               +5!
one leg get up & knee up left: 19, 18, 18, 17          +11!
one leg get up & knee up right:18, 18, 19, 18         +4
burpee knee raises: 7, 7, 6, 6,                              +2

This is the firts workout ever during which I was sweating like insane…my sweat was all over my face falling down! omg! nice burn , really hot burn…
1. 29,21,19,17
2. 15,10,9,13
3. 16,15,15,17
4.20,16,17,18
5. 7/5,6,5/5,7

This is the firts workout ever during which I was sweating like insane…my sweat was all over my face falling down! omg! nice burn , really hot burn…
1. 29,21,19,17
2. 15,10,9,13
3. 16,15,15,17
4.20,16,17,18
5. 7/5,6,5/5,7

My score this morning for this one is :
1/ 30.29.27.31
2/ 14.12.10.13
3/ 20.21.19.21
4/ 21.22.21.23
5/ 9.9.8.10

Good sweat before to go to work !! Now Shower !!

squat/twist: 18 x 3, 16;  tri push-up: 13,12,10,11 (last one was 1/2 on knees); 1 leg get-up L: 12,15,15, 12, R:11,12,14,13; Burpee/knee raise: 7.5, 6, 6.5, 6

I revisited this one today. Man this one is hard! :) It killed me, I wanted to quit at the beginning of 2nd round! :D
I had a great workout, I feel great, and I managed to beat my PB! Here’s my new score. This time I used 14kg barbell which was really challenging!
1. Squat & Twist Knee Up 21, 13, 12, 9
2. Tricep Push Up & Leg Lift 19, 12, 12, 12
3. 1Leg Get Up & Knee Up Left Leg 15, 11, 12, 12
4. 1Leg Get Up & Knee Up Right Leg 17, 15, 16, 12
5. Burpee Knee Raises 7, 6, 6, 6

Sweaty!!!  I hated every minute of it.  haha  But I love it now that it’s over and I feel sweaty and stronger.  

Squat & Knee Up– 16, 14, 13, 13
Tricep Push Up & Leg Up– 13, 9, 11, 9
1 Leg Get Up & Knee Up (L)– 13, 15, 17, 17
1 Leg Get Up & Knee Up (R)– 16, 16, 16, 16
Burpee Knee Raises– 6, 5, 5, 6

This workout is SOOOO HAAARD.  It was a real Brutus-summoner.  I used my 35lb sandbag for all the weighted exercise and my walker for the burpee knee raise.

sb squat and twist knee: 28-23-22-22
tricep one leg push up: 24-18-15-17
one leg get up and knee up L: 26-23-23-21
one leg get up and knee up R: 25-23-22-20
burpee knee raises: 8.5-8-7-8

WHEW!!! Now to watch some DOWNTON ABBEY!!!

Jesus, I keep forgetting how KILLER this one is. SO MUCH SWEAT running from me, I had to pause in 3rd round of the Push-ups to wipe my face off and blow my nose, hence the lower reps there :) I used my 15 kilo sandbag. I found my OLD scores from December 2010 ( ) to compare. I used only 10 kilos back then.

1) SB Squat & Twisted Knee Up: 41-40-41 (22-20-20-19).
2) Tricep Push-up & Leg Lift: 35-33-22-30 (22-22-20-19).
3) 1-Leg Get Up & Knee Up, L: 19-24-23-22 (20-18-17-17).
4) 1-Leg Get Up & Knee Up, R: 22-21-20-20 (19-16-15-16).
5) Burpee & Knee Raise: 12-12-11-12 (9-8-10-10).

I added some abs:
1) Plank Hand/Leg Opp. Reach: 63.
2) Ab Tuck, Roll & Superman Reverse Crunch: 11 sets.
3) Sitting Ab Tuck: 35.

100 Butt Squeezes = 4 different kinds.

30 Straight Leg Lifts on the dip station.

Love, Maria