Did the workout. That L – sit was torture. Pure hell LOL
And for the last exercise, I completed 9, 10, 11 and 9 rounds, but I only used 8 kilos.
Thank you guys! The burn in my legs feels great :)

OH WOW I was only going to do the triple squat & pick up jump because I don’t have a dip station. But I ended up only doing the triple squat because that completely wiped me out after doing the 60 get ups, hot warrior work out & 500 mountain climbers one after the other.

Hi Guys :)
Do you have any suggestions for modifying the L sit?
Thanks

Hi Laura – we are going to continue with the tutorials don’t worry!

Hi Lvette#1 It’s not that I don’t like being in the videos, it’s that I am shooting the videos :)

Hi Tony – I just wanted to take a second to say welcome to you and all the other new BodyRockers who have recently found our community. It’s really nice to see our little movement picking up steam and reaching more and more people.

It is -27 degrees outside. I just came in from the cold, my car would not start.

1. Triple squat action (25lb bag)- the pulse squat was the hardest…I was feeling the burn. I did not keep score since there was no rest period.

2. I replaced the L-sit with a prisoner V-sit hold ( I rested for 5 sec then hold for 10sec), after 9 rounds I had to bring my hands to the floor for the rest of the rounds.

3. I used a 25lb bag, somehow I had problem with the handle on my bag so I just lifted the bag on my shoulder. I changed shoulder after each drop of the bag. I was still feeling the burn in my lungs 5 minutes after finishing. 8-8-8-7-7-7.

I will back for more tomorrow.

People might start requesting for Zuz to shoot you in her 50′s black/white artistic style he he he :)

I just realized I posted this in the wrong routine…it was to be posted on the 500 mountain climber as an answer to a bodyrocker.

It is freeze here in northern AB, I so jealous you and Zuzana are Barcelona. I wish I was there right now. I raise my cup of coffee to both of you.

I am a new Bodyrocker. Today was my first day doing the workout. I have to say although my body feels like Jello it also feels great to workout again. I’m looking forward to tomorrows workout! :)

guys, please dont complain about sandbags and dip stations! I absolutely love them and weights make a BIG difference! It;s great, it’s different, it’s a new challenge! Be more creative – use backpack and fill it with magazines or books (i call my backpack MAG BAG instead of SAND BAG coz its full of fashion magazines) – and as to dip station – read some reviews as to what other bodyrockers have suggested – you actually can substitute it.. plus i think that it’s WORTH investing into fitness! It’s your BODY, it’s your HEALTH! Zuzanna you’re the best! Keep those workouts coming! I am totally obsessed with bodyrock.tv and it’s the best site EVER!!!!!!!!!! Lots of love from London, Justina xxxxx

WOW I loved the triple squats exercise definitely one of my favourites cause you really feel the burn, i’m excited to do this one again…love from KG in Berlin

im getting a dip station for christmas, no more broomstick im so excited!! i cant wait to be able to do all these neat moves with you :D

Hi Z & F!
Thanks so much for all your awesome work! I found your website per chance and am absolutely addicted!
I run my own bootcamp and i incorporate your great exercises into my routines! You are my inspiration Z!

13,15,18
10,12,14
16
9,8,8,10

133 total

you can try doing this crossing your legs instead of having them out straight.

This was super hard… I filled my water up with hemp protein after I finished so hopefully I won’t be sore!

Part 1: 152 (total squats, from all the rounds.. no extra weight)
Part 2: 6, 6, 7, 6, 5, 6, 5, 4, 5——- (all the rest were 5s.. no dip station so I did another variation using perfect push-up things… type l-sit into google to get an idea of how I did this)
Part 3: 9, 8, 7, 6 (using two 8lb dumbells)

Hi Zu and Freddy love your site! i try to do what i can without the dips station with 2 stools bug as for the sandbag for everyone who cant afford it go to your local thrift store or just see what you have i use the small overnight bag and put bags of rice in it for what weight that i want. for everyone who wants more use a duffle bag it might not be as good as the sandbag but hey just do your best! keep up the good work everyone!

Hey Stephanie,
I recommend to buy the dip station anyway. I live in Germany and thought about it for months – because of the insane shipping costs of course. Finally, I decided to buy it, and I am soooooo happy with it since then (I also took the push up handles and the rubber bands, because I thought that the shipping costs still remain the same, but this isn’t necessary – I don’t use them really).

From the first day on (and I have to mention that I had to pick it up from the customs authority where I had to pay an additional fee of about 40 EUR), I loved this piece of equipment. Each time it crosses my sight I do some exercises, dips, crunches, rows… whatever comes into my mind.

To follow Zuzanna’s workouts it is indispensable I’d say!

You can begin anywhere – just start following the weekly schedule!

Jim – the goal is for it to feel intense for you :) Try 8 kilos but have as many as 15 at hand so you can add weight if needed. We use 1 kg bags of rice that we can swap out depending on what exercises we are doing. Experiment until you find the right balance for you. You have planted the BodyRock flag in Monoglia!

We have been looking at doing a DVD for a while now – I’m almost 100% certain that it will be in the first part of the new year :)

im new to your blog, and i did not see a faq section, so i would like to start doing your routines at home. should i just start at your latest exercise or go to the start and work forward?..ive ordered the timer you use and hope you can point the way to the best method for working throughg youe routines..ty

Hi – just start following the workout schedule – jump right in :)

Hi Belle,
A lot of people are finding creative ways to improvise. Read through the comments section and it should give you some ideas :)

I agree! I use a back pack filled with canned goods or heavy books instead of a sandbag. I actually like using cans because then I can easily adjust how heavy it is!

As for a dip station, I just use anything I can substitute, my kitchen counters or chairs or side of the desk. Today for the L-sit, I held myself up between two chairs and pulled my legs up to an L shape for 5 seconds.

For the L-sit I just lifted one leg then the other because I kept getting cramps… I think it’s because of my growing uterus… but still effective. I got all 8′s on the pickup jumps. Good workout! I’m exhausted and ready for my day!

For the L-sit I just lifted one leg then the other because I kept getting cramps… I think it’s because of my growing uterus… but still effective. I got all 8′s on the pickup jumps. Good workout! I’m exhausted and ready for my day!

Hi there,
today I decided to do BIKINI BEACH WORKOUT, because I liked the way I felt after last weeks HOT BODY BEACH WORKOUT. I love that kind of workout, combination of interval training an max sets…and once again I had a really good one.

kisses to you all

Did this after the “harder than ever” challenge.
1. 8-10/9-11/20-23
2. did it
3. 7-8-7-9

yeah, I agree hopping around holding a sandbag over your head is a foreign move. I wouldn’t want to chance it with a kettlebell. lol!

Whoo. I think I just found my new favourite workout routine! My back started to hurt 2nd set into the pick up jumps, so I put my sandbag down and did it all body weight. :/.. I got 8, 10, 10, 12… I can’t wait to be able to do the L sits like you! :3 Getting there!

I also did Harder than Ever back to back with this one because I didn’t workout yesterday. :) yay me! :) Have fun on your weekend getaway!

Hi Janet,

My problem was the darn bag keep hitting my head as I would raise it over my it. My bag is so long it shagged in the middle and it didn’t have handles?straps on the ends! :-(

Now it does have straps just like the coach’s

So….trying to catch up on missed workouts from this week…3 in total uggggh!

K, so first mistake…I misunderstanding the first frigg’in round! I was wondering why I wasn’t really feeling the “burn”…so I had to do it all over again once I realized…and ohhhhh man! “WOWSERS…there’s the burn Zuz was talking about!”

The L-sit wasbrutal for me..I couldn’t lift myself up in an “L-sit”, the only way I was able to do it was to cross my legs…practice, practice, practice!

And my scores for the last round: 7,9,10,10

now onto the next day’s workout :)

Oh, Zuzana, you can always surprise me!
I was so looking forward to these L sits, I thought they would be fun-fun-fun, but unfortunately the Triple Squat Action knocked me out and paralyzed my right thigh, so I could only do about 3 or 4 L sits properly – the rest, however hard I tried to lift my legs, were misery, I couldn’t un-glue my heels from the exercise mat.
Some of these bodyrocking exercises truly contradict the laws of physics, wouldn’t you agree? Like this one as well – as if the time slowed down and gravity doubled after the first 2 minutes :-D.
Don’t get me wrong, I ABSOLUTELY loved every looooong second of this workout. I always do. So thank you very much again.
Oh, my pick up jumps (with my unchangeable 8kg ultimate groceries bag) were 11, 11, 12 and 13.
No skipping tonight, I’m still waiting for the delivery since I snapped my old rope after the hot warrior workout.

Whoop, my second workout of the day and now I’m back on track!

Part #1 – I didn’t write down the scores last time..but for sure I used the backpack w/ the same weight as last time (around 10-15 lbs)
1. Full squats 14-11-8-8
2. Half squats 14-11-9-12
3. Pulse squats 13-11-10-14

Part#2: L sits (16 rounds of 10 sec off / 5 sec on)
I used 2 of my kitchen counters with the metal bar across. Actually I didn’t really do a real L-sit, more like I lift off my butt from the ground.- couldn’t lift my heels off the floor!!

Part#3: Pick Up Jump with 10-15 lbs backpack
Scores: 14-13-12-12 (old 10-9-9-9)

Hello! I got confused and I prepared the wrong wkout last night! So in staying with the schedule I just did the one correct one. So I didn’t write down my scores! Weds are usually my stretch and 4min challenge day. I did replace the L sits with 16 rounds of jump rope and the pick ups I used 16lbs dumbbell. Hve a wonderful day. I’m excited to read and see the new post! Thank you Zuzanna and Freddy:)

Hello! I got confused and I prepared the wrong wkout last night! So in staying with the schedule I just did the one correct one. So I didn’t write down my scores! Weds are usually my stretch and 4min challenge day. I did replace the L sits with 16 rounds of jump rope and the pick ups I used 16lbs dumbbell. Hve a wonderful day. I’m excited to read and see the new post! Thank you Zuzanna and Freddy:)

I decided to do this one today as I missed it both in december and again in march, because of the L sit, couldn’t figure out how to replicate that exercise.  so I did it today and guess what I actually didn’t like this workout.  ha ha go figure!  I didn’t use any weight for the squats, finally decided to use my “perfect pushup bars” for the L sit, could only raise one leg at a time.  Found that exercise ended up being more about my triceps than my abs!
Pick up jumps – 9, 12, 12, 12 ith 10 lbs
wasn’t too tired after so did another workout that I had missed.

First time I did this one.
L sit was a new exercise for me, never done before, and GREAT !!
My score for part 3 :
12.13.12.14 with 10kg

Those squats – feel the burn, baby!  And the L-sits:  WOW!

I loved it, especially the pick up jumps, it’s really fun!
I collected reps only in the third part, so they’re such as they are:
8-7.5-7.5-8

i hope i counted right! still cant do arm work til may, so i subbed the L sits (as exciting as they sound) for v-ups and put it at 10 sec work, 5 rest. for the triple squat set, i counted each triple squat set as 1 rep. 
1. full squat, triple squat set: 8/6/10/6/10/5
2. V ups: 5/5/5/5/4/3/3/3/3/3/3/4/3/3/3/2/4
3. pickup jumps (had to use a lighter weight cuz of my arm): 11/12/11/12