what is a good sub for rev push ups….no dip station, no pull up bar
thanks
beth

Another banging workout-keep them coming guys! Sandbag and dipstation-I’m in love. I thought of a name for a workout, Go Hard or Go Home. It’s cheesy but I like it.

You can use two chairs and a broom stick to create your own pull up bar for reversed push up. You can also work your upper back with back rows, but you would need some weight for that.

It’s in your diet. Working out won’t make you big – only strong and toned.

i am glad you enjoyed it. I will make sure to incorporate a lot of exercises into our routines that will shape up our legs and butt. Adding the extra weight with the Sandbag (or whatever you are using) really helps.

Hi Zuzana, have a question for you. How many years have you been working out? I’m really amazed at how strong you are and i really want to know how long it takes to reach your fitness level. And thanks again for the great motivation you give. Merry Christmas and Happy New Year!!

Wow where did you get that light colored top?! I looks great!

I am petite too and I haven’t missed a BodyRock workout for a year. I look much better, although my weight hasn’t changed people comment all the time I look smaller or I look like I’ve lost weight. But most often, I hear I look fitter and sexier :))

You also mention that you see that ‘effect’ whenever you follow the workouts for just few days, meaning you are not consistent with this type of training and your body need time to adapt to the brutal exertion :) In the meantime in the beginning, it will retain some water in the muscles that you will lose again after few days – that is only temporarily and it will stop happening once you commit yourself to the workouts. And, of course, eat clean and drink plenty of water too.

Hi Zuzana,
I am starting to develop a flu or cold, I am not sure at this point. My temperature is raising though.
I searched on the net if I should work out or change the work out, but the answers are divided.
What do u recommend when someone is getting ill with a virus like influenza or a cold.
( I am doing the laundry for example and I have the feeling that I barely have the strength to lift up my duvet)
Thanks
-Tam

Well that was something!
After 2nd round I though: Ohmygod, I am gonna die! After 4th round I wished to faint, so I do not have to go on :D After last round I collapsed on the floor, covered in sweat, couldn’t breath, but felt so happy and proud of myself!
My Score:
1) Sumo Side Leg Lift with Sandbag: 19-17-15-16-13-14
2) Sumo Pushup (still arms elevated): 13-10-9-8-8-7
3) Jump Lunges: 16-17-18-12 (missed a few reps, I had to open my window or I would die)-14-16
4) Reverse Pushups: 10-10-9-9-11-9

Did a longer stretching after this brutality, almost 20 minutes, listening to Mike Oldfield’s Light and Shade (that is my ultimate stretching soundtrack, lol) until I started to feel cold in my sweaty clothes :D Heading to shower right now and will enjoy the energy boost for the rest of the day! I am so happy I can do my workouts in the morning until 3rd January! :) (well, 10am is not really morning, but it is much better than my usual 6pm) :)

The title of this workout pushed me to make a new year resolution (I do not usually do these, but this year I will do), having a rock hard six pack next christmas is my ultimate goal now! :) And nothing is gonna stop me! Gosh, I feel so energized now! :D I feel like doing this workout all over again :D Have to shower and cool my head down a bit :) Thanks guys for this one!

Sumo Squat (bag with 10,5 kg) 16-16-16-17-17-17
Sumo push ups 14-14-14-12-12-13
Jump lunges 26-25-26-25-25-27
Reverse push ups 18-19-15-17-18-19

I love this workout! It kicked my but real good :) Tack så mycket (thank you in swedish)

Hi Zuzana and Freddy!
I just wanted to ask you why you gave up on making full-time workouts. It was fun doing each exercise with you :)

The thing about motivation is that you need to be reeaally patient to see results.
For me for example I lost 3kg in the last 2months and 2 weeks by changing by eating habits and doing your exercises regularly. A lot of people (myself included :D ) just want to see results faster because they’re not patient. So if they don’t get results fast they lose motivation. For example at the beginning I was angry because I was eating differently for what… one week and a half and doing exercises about 3 or 4 times a week and I still hadn’t lost ANY weight. :D
I still have motivation, although some days it’s hard to get moving.
You have to remember that it’s not healthy to lose weight too fast. Your body needs time to adjust. So just keep going and eventually you’ll get there :x

I also had that problem. Zuzana’s right! It’s in the diet. I changed my diet esp. my portion control. It’ll help. Oh, and patience is a virtue. Never give up on having the kind of body that you want. :)

That was another great workout, it was hard but a lot fun:) Only your score is missing, want to know how hard I really was pushing. Did you use 8kilos again in your sandbag?

Nice!! That was hard, I loved it:)

Nice!! That was hard, great workout!

This was hardcore Z&F! Thanks! I’m drenched in sweat as I’m typing this! I don’t have a dip station so I replaced the fourth one with one leg push up. OMG. My arms feel awesome! haha.
my score:
1) 12, 13, 14, 15, 13, 10
2) 7, 8, 8, 7, 6, 6
3) 22, 22, 20, 21, 18, 20
4) 6, 6, 6, 5, 5, 5

I need some hardcore motivation to control my diet! It’s hard to control my diet especially when I’m stressed with assignments =(

Its not muscle gain.Its because you don’t workout. When you start stressing your muscles they will need more “fuel and supplies” to handle the work and damage you put on them. This is in the form of an increase up take of water and glucose into the muscle. Before your body didn’t need that much because you weren’t working that hard.

Long story short…

I’ve a personal trainer for 11years and have seen this many times in ladies and guys. The good news is that the initial increase DOES NOT continue. It only happens because you were out of shape. Buts the first step to hard toned muscles. I repeat: a person like you will go up a inch the first few weeks but then it WILL STOP! After that body fat will come off and you will go back down and look better. Its better to be an inch bigger and look like Zuzana than to be small and flabby. If you want small and flabby then just jog and don’t eat protein.

Also true muscle gains of a couple of pounds don’t happen in a few workouts. It also doesn’t happen without excessive calories in the diet. Body builders have a saying: eat big to get big (muscles). Follow zuzana diet, do the workouts each day and give it 12 weeks. See how you do.

Wow amazing loved this Zuz! take a big care xxxx
Mandy

Where is your score? I’m embarrassed to put my own. :( But it will be better I hope :)

Hi Lisett – this is Zuzana’s workout drink. You can find more info about it in the workout breakdown in each post.

Hi Zuzana.
Can you do the splits?

thanks Rachael for your comments, they are important, especially for women. I find with all the pressure on us to look thin in society, we can become obsessed with what we eat too. I am truly and advocate for eating healthy, maintaining a lifelong diet of lean protein, complex carbs and fruit and veggies. but sometimes, women have to be careful of all the food noise in our heads….I used to put myself down in my head every time I ate something i thought was bad, it became what I thought of 24/7. I still alot of self esteem issues related to what I eat and it has felt at times like i am a prisoner in my own head. women can be so hard on ourselves, we must be aware of our own body image and feel that we look beautiful even if we mess up and have a treat once in a while…..love yourself inside and out no matter what and you will find serenity from the constant pressures we face,

All of you rock! I’m a guy and am completely inspired by you all.

this workout was a real big challenge, I did the Reverse Push Up by using two chairs and a steel stick ( Zuzana’s guidance ) and it really worked >>> so thank you so much Zuzana (for this workout and the Reverse Push Up tip) :D

Awesome…dripping with sweat! Need a shower & my coffee !!!!!
Sumo Squat (10lb barbell) 22-16-16-19-16-23
Sumo push ups 15-11-10-12-14-13
Jump lunges 22-25-20-22-19-17
Reverse push ups (used 2 chairs & broomstick) 11-12-10-12-11-8

Zuzy please repet this week. example next month or three( two) weeks away ! :)

My legs and butt say me :P We want more :D :)

in general my scores :)

1. 22,26,30,19,17,20
2. 6,8,7,8,8,8
3. 13,17,17,16,18,16
4. 14,15,12,11,15,15

Hi Z&F
My score:1)22,17,17,14,16,17 (10 kg in bag)
2)11,11,8,8,9,9
3)20,20,21,21,20,21
4)16,16,14,15,15,14
Nice thank you

This was such a great workout! I had very little motivation this morning, but I’m glad I pushed through it. Right now one of the hardest things for me is shaping up my diet. I’ve been doing your workouts since the beginning of this month though, and I can already feel a difference in muscle tone and it feels great and is really motivating! Thanks!

Ahoj Zuzko,
včera jsem měla to štěstí zahlédnout tě v Palladiu :) Šla/běžela jsi někam ze schodů, já šla nahoru. Bohužel to byl takový mžik, že jsem nestačila udělat nic… :/ :) Tak třeba jindy.
Dneska se chystám na The Trainer Who Loved Me – tak jsem zvědavá :)
Jo, a samozřejmě ti to moc slušelo! :)

My Scores:

Sumo Squat & Leg Lift: 21, 20, 19, 18, 20, 19

Sumo Pushups: 9, 8, 8, 8, 7.5, 9

Jump Lunges: 23, 19, 19, 19, 23, 21

Reverse Pushups: 8, 6, 7, 8, 8, 9

Could we get more of the bodyweight exercises? These are good, but I don’t have the equipment for them. I don’t need ALL of them to be, and I’ve been making up my own, but if you could sprinkle in a couple bodyweight only exercises per week, I’d greatly appreciate it. You tend to come up with new ideas for workouts that I don’t think of.

this was a killer workout, sweating like a beast now that I am done. LOVED it Thanks again. feeling a little off today and I am guessing it was the frosted sugar cookies I ate with my kids yesterday. Not going to eat any today. Back on track!

I have been an advocate of a healthy diet but never a restrictive one for years now. I gained some weight in college 14 years ago and after two years joined a gym and watched what I ate very closely but restricting my diet only made me want chewy fruity candy all the more so now I eat my candy but maybe only once a week and only a few pieces, satisfies my cravings. :) I am also a runner and did my first two half marathons this year. I noticed that hill were not my friend so I am working on strengthening my legs over the winter and these workouts are helping so much!!

Dain…
Im a 6 foot tall girl and far from petite. But whenever i had slacked off, became lazy and not done my workouts and had to start all over again… the first week i would always and i repeat ALWAYS look bigger because of all the hard work and the damage from working my body so hard, my muscles would swell, causing me to feel even bigger — which is good, that means your muscles are growing. Eventually by about the middle or end of the 2nd week thats when you see that definition and your body shrink all the sudden. Its a glorious and motivational feeling. Just stick it out feel “big” for that week or two but once you pass that stage…you will start feeling like a million bucks!!!
P.S. What i especially find helpful to change and keep an iron grip on my diet is to keep a diet journal. Write down every little thing you eat and every time you eat and how you felt before and after eating…you will notice when you eat for hunger and when you it to satisfy cravings and when you eat out of boredom. Makes you realize eating when not hungry always makes you feel bad afterwards, definitely not worth it. You will be much more in control of what and when you put something in your mouth because you will have the proof staring right back at you. Especially when munchies kick in…you look at your journal and you just ate about an hour ago…you know that your body isnt really hungry its just having cravings. You will learn to listen to your body :D Wish you the best of luck!!

Keep a journal!!! its the best way to control your diet because you have someone to answer too: your journal. Write down every time you eat and the time and how you felt before eating and after eating (like how hungry were you, how full/stuffed/light you feel afterwards, if you ate out of boredom, if you just had munchies) You will not regret putting in just a few minutes to do this. I promise you!!! It works. Ive done the journal everytime i fell of the workout/healthy path and it inspired me to do better just because i know and see how good i feel when i do eat healthy. You will learn to listen to your body and know when to feed it for fuel.

You should have started the week by telling us that working our legs would help our abs ! If I knew better, I would have find the motivation… Well in fact I didn’t really follow you this week because there are more and more exercises requiring some equipment. Oh, I will probably get them at some time but for now I’m focusing on bodyweight workouts.

You are really great, both for your body and your view point towards life and the world. I owe you a big thank you bcoz, I am a grad student in kinesiology and I am a trainer too. But as you may have seen grad students, life sucks for us in school. I don’t get to design circuits and lifting routines for my self anymore and your just helps me keep up and try not to gain weight and stay in shape. I have posted many comments before but I never have seen them shown though. But if this one did, I appreciate if you answer my previous question about your legs (or mine let’s say)
Once you mentioned you used to have thicker legs and although you did work out you did not have the amazing form you do right now. It’s the same case with me now, I have six pack and muscular arms but my legs are not good at all and have fat all around them (specially in the back) …what did you just do??

They mentioned that in earlier workout comments that they stopped the “Real Time Workouts” because the video size was way too big causing the videos to take forever to upload.

One more coarse on your score! Increadible!
That was my first attempt to fulfill your workout. Just a test for my body’s potential. Have mixed feelings: dissappointment for making mistakes (I had bigger intervals for rest) and satisfaction that nevertheless I did it. Jump lunges are very effective, killing. Maybe due to unproper fulfilment there’s no sence to mention my scores but let me do it (a kind for encouragement foe myself)
1) 19, 20,19,21,21,19
2) 13,11,10,10,9,9
3) 33,34,35,31,21,28
4) 9,8,8, game over
How you guys think I should work tomorrow!?

Im with you on the new year resolution delio: Every BodyRocker out there!!!!! Who doesnt have a 6-pack make it your ultimate goal to have it by Christmas 2011!!! Im personally gonna shoot for summertime cuz i already see the definition…just want to get rid of the layer of fat on top….yay for bodyrock!!!

I unfortunately have a cold myself and bending down makes me super light headed like im about to faint….i would highly recommend to do the workout challenges for now and dont shoot for beating the clock, instead focus on perfecting your form and getting the workout done. For Example: Do the 500 Mountain Climbers, or 1000 Jumprope, or 600 High Knees….nice cardio to keep your metabolism but wont kill you :D

You do the 4 exercises 6 times each. So when calculating it: take 24 rounds x 45 seconds(this is each round — 10 seconds of rest + 35 seconds of work) = 1080 seconds divided by 60 seconds(because there is 60 seconds in a minute) = 18 mins
Sorry im sitting and sipping tea waiting for my breakfast to digest before working out…i have time on my hands :D

I wouldn’t be embarrassed to put your score down.
By having a score, you proved that you perservered through the workout!
You’re one step ahead of those who didn’t even bother to do the workout.
Plus, everyone has to start somewhere :)

Yeah, I agreed too! I have the same feeling this week … my legs and my butt feels tighter, nice shaped and stronger!! the way I walk has also changed (sounds weird, but it´s true *haha*). This is one of the best week! Thanks a lot!!!!!

Hi Z & F
OMG!! the site has gone thru such a super transformation!!!!!!!!!! I have logged in more than 2 mths later and wow!! things are so much better..

I miss working out soo much. I use to follow your site everyday and work out regliously. It took me over a year to get use to the idea of exercising and get fit and almost get the body I always wanted.. hhowever, I am going thru IVF treatment now and have kept exercising on hold as I struggle to me on 20 BMI when I am working out..

Any tips anyone. I miss working out at the same time I don’t want to do anything to jeorpadise my chances of being pregnant.. I want both! IVF is a stressful, expensive and emotional journey but I need to know I can still be fit and destress…

Love to all…
Arya x x

FINISHED IT IN THE MORNING!
My reps:
1)23-16-14-18-14-14
2)10-6-5-6-5-6
3)15-13-13-10-10-11
4)9-9-7-10-8-7

wow this workout killed me! i’m so happy i completed it^.^
I have to improve my reversed push ups…
Also now, in the afternoon i did the “Halo of sweat workout”!!!
I really want to push hard during the holidays:)

I just started your workouts about a week ago, I am addicted to them!!! I don’t have a dip station to do the reverse push-ups , so I did chair dips instead .

1. 12 15 14 11 13 14
2. 8 10 7 9 10 12
3. 16 14 15 17 15 14
4. 10 10 8 9 11 10

Sumo Squat (50lbs) 19,17,12,12,7,14
Sumo Pushups 16,12,7,7,7,10
Jump Lunge 22,20,18,9,11,19
Reverse Pushups 21,15,13,10,10,16

I almost died during this workout due to lack of oxygen but at least I’ll look good in my casket. LOL My ending reps are good because I realized even though you’re tired you still have to control your breathing to get the power to maximize your reps. I couldn’t control my exhale but I could control my inhale and it worked. Thx Bodyrock team I feel good. I even did some Clean and Jerk reps after my workout.

SOOOOOOOO GREAT!! That´s really a short way to explain something incredible!! ^^ NICE!

This one really kicked my ass! Probably because I had a little too much fun last night…

Ps, am I the only one who likes to keep BodyRock as their own personal secret?

I wanna surprise everyone next summer and be like “What’s that? I look awesome? I hadn’t noticed…”

ZUZANA I JUST WANT TO TELL YOU HOW MUCH YOU HAVE INSPIRED ME..I HAVEN’T WORK OUT SINCE I WAS 18 AND NOW IM 24 AND I FINALLY FEEL BETTER ABOUT MYSELF IM NOT GORGEOUS BUT I FEEL MORE CONFIDENT ..REALLY THANK YOU SO MUCH …THIS WORK OUT IS GOOD …I CAN’T DO ITALL THE WAY BUT I SOON WILL WHEN I BILLED UP STRENGTH …ONCE AGAIN THANK YOU..

Thanks Zuzana ,
I have kettlebells. Also, I have been working out for 30 yrs.I am 5’5″ 53 and, 127lbs. When i first started lifting most people thought i was crazy back then… but i just kept going. I still like to go the the actual gym but i take your workout with me.
I started adding your workouts about a month ago. I find them very challenging. and i love the workout challenges for the days i cannot do a full workout . Thanks!
Beth from the USA!

The same here! I can feel my abs getting harder, I can even see them when I stand in front of the mirror, lol, from the bellybutton up it is looking pretty good, but from bellybutton down there is this little Michelin tire thingy… :D I know I can get rid of it with diet and working out, I love working out since I found bodyrock, but I am a sucker when it comes to diet :( I soo love chips and chocolate…. :((( I was on this 5-meals-a-day program for quite a while but I slipped back to my old piggy routine :( I have to get it back, cause I loved it, and I shedded fat like crazy…

It is always great to have a fellow bodyrocker trying to acomplish the same thing! :)))

The same here! I can feel my abs getting harder, I can even see them when I stand in front of the mirror, lol, from the bellybutton up it is looking pretty good, but from bellybutton down there is this little Michelin tire thingy… :D I know I can get rid of it with diet and working out, I love working out since I found bodyrock, but I am a sucker when it comes to diet :( I soo love chips and chocolate…. :((( I was on this 5-meals-a-day program for quite a while but I slipped back to my old piggy routine :( I have to get it back, cause I loved it, and I shedded fat like crazy…

It is always great to have a fellow bodyrocker trying to acomplish the same thing! :)))

Hi Andrea ;)
You are so funny!
I like to keep this amazing space my own little secret, too.
I have these exact moments, when I talk to people about fitness, where I get totally excited and become really close to revealing my “treasure”, ha ha.
But it also makes me feel a bit selfish and egocentric, though….

Hi Andrea ;)
You are so funny!
I like to keep this amazing space my own little secret, too.
I have these exact moments, when I talk to people about fitness, where I get totally excited and become really close to revealing my “treasure”, ha ha.
But it also makes me feel a bit selfish and egocentric, though….

No…please share please share :)

No…please share please share :)

very crazy I don’t know that I’ve to train my legs to get a six pack!! I think many of us had this thought to do crunchers or anything else!!, Thanks for this information.

BODYROCKER 4EVER!!

chance it!!!

From a female perspective, (and I only speak for myself here) a guy with great abs and biceps is all very nice, but it’s kind of a bummer when you take a peek and discover the lower half has gone to seed.

hahaha

Sooo, this was my first official workout. I have been doing the exercise challenges to start for the past 2 days, good beginning. I am soaked from head to toe from this workout, THis was tough. here are my scores:

Sumo squ: 8,7,8,8,7,8
sumo push: 6,5,5,5,5,5
jumps: 12,10,9,11,10,11
reverse push: 11,10,11,9,11,14 (I do not have a dip machine so I used a sawhorse)

I sure hope to get rid of these last few lbs, even though my husband does not want me too, he is Hispanic and I’m white, go figure, love him to pieces.

I had an epiphany today, SOY is not good for a woman. I started drinking soy milk January of 2010 thinking it was healthy for you and maintain your weight, well it doesn’t. After doing research this morning on soy I will not consume soy anymore. Here is why; soy increases estrogen in women, in turn this stores fat. HAHA!! healthy; not so much unless your going through menopause, even than its not good for you. Soy also messes with your thyroid, definitely not good for you long term, The thyroid controls sooo many hormones in your body. So anyway, I do have a point to my story.

I am 5’6″ 30 years old and always weight about 123lbs. Well in the summer all i wear is a bikini (live in florida) anyway so I could really not tell I was gaining any weight. However, Fall (October) came around and all of a sudden I had a difficult time getting into my favorite jeans(Lucky brand size 4). WTH!!! I stepped on the scale (big mistake, or maybe not) and it read a heaping 133lbs. I was sooo depressed, that only lasted for about 3 min. I, that day, started working out harder than I ever have, great right, wrong after about 1 month and working out 4 times a week and 2 hours long (I’m a nurse and work 3 days a week 12+ hours in a day, so I’m only able to workout on my days off), I still weight 130lbs. OK, I know its only 7 lbs to go, but you know us women always have something to improve. My husband told me a couple of weeks ago that his gym buddy explained to him Soy is not good for you. Of course I just did the research this morning, well better late than never. Soo, no more soy, I will see if I have lost any weight in about a month.

I only managed 2 rounds of this, which has really rubbed me up the wrong way. I think your diet and I need to break up. I’ve been feeling aweful since i started it all those months ago, it really ate up my energy, i couldn’t even will myself out of bed till 4pm today, to the point where I’m feeling wiped out before I even break a sweat. I think I need more grains in my life

Not sharing is selfish!!! You want to improve the health of your friends and family don’t you???? :)

1, 18-18-16-18-18-18
2, 10-10-10-10-10-10
3, 20-19-18-19-18-18
4, 12-12-11-10-9-10

Great workout – Thank you guys XXX

Eva Evelina

I am over 50 yrs. following this workout for 4 months. I am now perfect shape in my life. but I am confused by those time, all of I did is following zuzana instruction time without thinking. otherwise, I end up stupid.

Andrea, I do too! Also because I don’t want to be able to get into the habit of doing these amazing workouts myself before expecting others to get into it too. :)

Zuzana i have a total girl crush on you :-) and you are such an inspiration … i love your determination and energy, you seem to have achieved a certain serenity in you life, it shines through when you talk.

Hi,
I’ve been working out at the gym for about 15 years. Since a month or three I’m combining working out at the gym with your work-outs, with great results. I’m getting stronger and I finally my six pack is starting to show! And besides that I just love the short intense workouts!

This workout was great again…my scores:
1) Sumo Squat & Leg Lift (with Sandbag of 8 kg): 17, 19, 20,19,20, 20
2) Sumo Push Ups: 14, 15, 14, 13, 12, 11
3) Jump Lunge: 19, 21, 21, 21, 21, 21
4 ) Reverse Push Ups: 21, 20,15, 17, 17, 15

I only keep Bodyrocking as a secret at work, because everytime I mention a little something about any physical activitie, they all look at me like I fell down from another planet or something (they are all drinkers and eaters and not moving at all is their life philosophy) :D The truth is I have nobody (except you guys here on the site) to share my Bodyrocking with :)))

Loved this workout. Now on my way to a Christmas party, but i feel great :)

Thank you a lot that means to me. I don’t know for first and last ‘couse I can’t concentrate on breathing if I count
2) 19 (what a shame)
3)91 (but on my way with chairs)

Sumo – 17, 17, 17, 17, 17, 17
Push up – 11, 9, 11, 12, 9, 11
Jump lunge – 23, 23, 23, 23, 24, 24
Reverse push up – 10, 10, 9, 10, 9, 10

Agree – jump lunges are evil :)

uh huh! Jeez…my phone just beeped…time to go graze… again! I haven’t even washed my breakfast dishes yet. This is too weird.

I agree with you Laura, and Freddy, believe me, I wish that you guys and BodyRock.Tv get all the attention and popularity you deserve. I will spread the “secret word” all over during the Christmas days, I promise! My mother and twin sister are both pretty curious, ha ha ;)

Hey BodyRockers!

Sumo Squat & Leg Lift w. Kettlebelt- 18-15-16-12-15-13
Sumo Push up- 11-10-10-11-12-11
Jump Lunge- 20-18-16-13-12-15
Reverse Push up- 15-14-13-10-10-10

I think this was the most brutal workout I have ever done…. I`m always saying that :) You guys are always finding new ways to kick our ass!!!!!

Thanks Judith

Hi Petra,

I agree, I found myself VERY sensitive to the phytoestrogen in Soy milk – I used to drink it about twice a day and it completely messed up my female cycles. As soon as I stopped drinking it the problems stopped. So it actually does a lot more than just make you put on weight!

I think my friends believe I am an advertising spambot for this site cause I am always talking about it! But a few friends have been turned onto Bodyrock because of it, and it is improving their lives, which makes me happy! Share the good health! :)

I generally just replace the exercise with a similar one if I dont have the equipment. I’m sewing up my own sandbag using a cooler bag, but in the meantime I just use hand weights. I will replace the reverse pushups in this with some dynamic pushups or some tricep pushups (I think thats what they are called, the ones with the leg raised.)

O M G! I didn’t think I could even finish! Complete torture! Thanks. Below are my scores: I don’t have a sandbag or weights, so I didn’t use anything for the first exercise (I’m just getting started! First week!), used modification for push ups – still building upper body strength, and used a broom stick and chairs for the reverse push ups. Thanks again! (BTW: can barely stand up!)
Squat: 18,17,15,15,15,16
Push up: 11,12,10,10,12,12
Lunge: 17, 15,15,16,15,15
Rev. Push up: 14,12,10,10,10,7

AMEN! The whole purpose of my working out is so I can eat some of the treats I want to. I will never be as lean and muscled as Zuzana, but that’s becuase that is not my goal – My goal is to be slim, healthy and toned and still be able to enjoy a treat now and again! I am not religious, but Christmas is a time for me to see my family, celebrate being together and eat good food! To restrict that and stick to eating a ‘diet’ would make me unhappy, so I wont do it. Don’t get me wrong – most days I enjoy big bowls of veggies and lean protein and fruit, but sometimes I want to have a delicious feast and you know what? I’ve earned it by rocking my body so hard the rest of the time.

:)

and besides you look pretty darn cute babbling like that :)

I keep it a secret from some people, but most people i talk to about the site think zuzannas too intense and get intimidated and don’t bother!
It might help if she wrapped up her nungas once in a while…

yes! I only have one of those flimsy broomsticks at school and I bent it doing these workouts!! I just substitute it for a different workout now so my roomates don’t wonder why our broomstick has a giant curve in it! haha

Audry, I use a medicine ball instead of a sandbag and if you find a broom and two surfaces to lay it flat on, then you have a dip station- Zuzana showed us this in her old videos. I actually work out at a gym now so there are bars set up.

The one I struggle with is equipment that hangs from the ceiling because I have no where to hang it.

yes plz i love the excercises with no equipment :(

Hi there,
last week I have discovered that I have some kind of bacterium, nothing serious, but I have to take some medicine. As I don’t take any pills I have experience some side effect…like headache,dizziness an so on…I tried to do this workout yesterday but I just couldn’t!!!

So I did it today, not so proud of my results, but I did it!!
scores:

1.sumo squats & leg lift (sandbag 11 kg) 15-14-13-11-11-11
2.sumo push ups 11-10-7-7-7-6
3.jump lounges 17-16-15-15-13-12
4.reverse push ups 13-11-11-10-7-12

have a great day

kisses to you all

omg im dying. i had to stop my timer and take a break. i thought i was going to vomit on myself. this was my first complete workout. woohoo. gotta look sexy for my wedding next year. u guys rock!

1) 23,22,20,23,18
2) 14,10,10,9,11 (per pushup)
3) 31,27,18,20,20 (per jump) almost vomit on myself
4) 21,15,15,16,15 (didn’t have a dip station so i used broomstick and two chairs. the chairs were too short so i did short push ups with it.

Hi Zuzana, my boyfriend and I did this workout this morning and it was great! Dripping with sweat – feeling great all day! You are such an inspiration!!!!! I am so proud to be a bodyrocker!!!!!! Lots of love from freezing London!! Justina xxx

Surprisingly, this workout seemed easier for me than I expected…a good sign that my strength and endurance are increasing!

Sumo squat + leg lift (22.5lb): 16, 15,15, 15, 15, 14
Sumo push up: 10, 11, 11, 10, 11, 11
Jump lunge: 29, 25, 26, 24, 26, 23 (I was having too much fun with these and wanted to do more!)
Alternating 1-arm row (15lb): 16, 16, 17, 17, 18, 18 (substituted for reverse push up)

Looks like a great workout but I see you are using more and more pieces of equipment that I don’t own. I like your workouts that allow me to use what I have in the house.

Hi Alteredstory – you can replace the exercises with any bodyweight ones from previous workouts. Also have a good look around your house – you’d be surprised what you can use to help, I use the rails of my (now redundant;) running machine, counter tops (leg raises), doors (leg raises if you turn your back on the door and hold onto the top) and also my kitchen table (get under it and grab both sides to do reverse pull ups. Two chairs and a broom stick are good too. Hope this helps – I enjoy the challenge of finding an alternative or bit of my house that can assist. I’ve also been using dumbbells instead of the sandbag which has worked a treat so far but I have indulged and bought a sandbag now which I’m off to fill and use for this workout. Hope this info has been some help. Happy Bodyrocking!!

AWESOME workout! Definitely one of the most challenging workouts so far! I really had to push myself to finish. I kept looking at my timer thinking ” I have that many more rounds to go!” I don’t have a sandbag but I filled a backpack with weights and that worked well. For reversed pushups I used my pull up bar and a the highest part of a chair haha.

Thanks so much for everything!!!

WOW! Loved this one!

1. 18,17,18,16,16,16
2. 13, 9,8,9,7,9
3. 27,27,25,25,29,26
4. 11,9,10,10,10,9
:)!

I promise I will :)

Are this exercises good for me that I want go gain weight? i have some free weights that Im also doing but I dont know if this will help me to gain some good weight Im male 183cm and 67 kg, so very skinny

Ah Nina_CZ, you’re not alone here. None of my friends or co workers have ANY interest in fitness or working out. My hubby is the only person whom I can share about this Bodyrock workout. But having you guys even motivate me A LOT more to workout everyday!

When my boyfriend first sent me the links to your website, it was because he was trying to help me find exercises that I could do from home… i instantly fell in love with the website and at first def felt like I had a “secret” but it didnt last long at all! I was too excited about all the workouts and the recipes that I found myself telling all of my friends about it and now they all have started to follow as well!
You guys do us the biggest favor anyone could ever do by giving us this website free of charge and you both are so completely honest and real and you share everything with us…we need to do the same for you!!! I wish you guys alll the success in the world because you deserve it! :)

It’s not selfish, but if people have ZERO interest about it, why bother?? I don’t wanna look like a show off in front of them. Until they see me like zuzana, then they might start asking then that’s the time I can be the living proof :)

Zuz, where’s your scores???

I did this today (Monday morning instead)

My scores:
1. sumo squat & Leg lift (holding a 15 lbs, dumbbell): 18-15-15-12-15-15
2. Sumo Push ups: 11-11-10-10-10-10
3. Jump lunges (such a KILLER esp after sumo squats): 20-18-17-17-17-17
4. Rev. push ups (I subbed this w/ two arm bent over row w/ a pair of 15 lbs dumbbells): 13-13-12-11-12-12

Example: http://www.shapefit.com/middle-back-exercises-bent-over-two-dumbbell-rows.html

Whew, I was drenched by the end of this wkt. Totally brutal. Second round started feeling very tough but I pushed through and focus on proper form!

I love your workouts!!!!
Zuzana! Freddy!!! Help me!! How can I convince my boy that all your workouts are not just for girls!!???? :)

get him to try one :)

Wow your abs look absolutely amazing!
but where do you get the equipment?

Do reverse push-ups strictly target the biceps? I don’t have a dip station, (and am not comfortable with the idea of chairs and a broomstick–not stable enough for me) so I’m trying to think of what I could substitute that would target the same muscles. Dynamo push-ups or possibly Dive Bombers are the only things coming to mind. Any suggestions?

Hey Bodyrockers!

I can’t understand why so many of you want workouts without any equip.!! Everyone of us (incl.Zuzi) want to develope our bodies, if you train only with bodyweight you don’t gain muscles, if you don’t gain muscles you don’t loose fat, if you don’t loose fat you don’t get in shape!!! Be creative!! This community is so great, so ask us Bodyrockers!!

best

I like this workout !!!!

People stop complaining!! They are doing this because it’s what they love doing and sharing it with us out of the goodness of their hearts. You can get creative just like the rest of us and find ways to do the exercises with what you have. All of the workouts are in the archives so if you are unable to figure something out go back to a past challenge and try it instead. Also in her old workout videos if it was something I hadn’t done and couldn’t quite remember I (me not suz) went to the old videos and found what she had already demonstrated to show me what I needed to do. You people are adults so take some initiative and go through the workouts yourself without them holding your hand. They should not take the time out of their schedule to show you something they have already shown before! Keep up the good work freddy and suz! From those of us that are able to really appreciate what you do!!

I also wanna have asix pack
but u know whats hard for me?

knowing the right thing to eat!!!
help me with that. can you ?

Damn right you want to shape your legs and butt. Women like looking at tight buns on men too. Its never a great look when a guy upper body is muscular, but is lower half is tooth-picky.

use a couple of chairs instead of the dip bar. Also, either go buy $10 weight or fill a backpack with magazines or something. Don’t let this get in the way of your success. Don’t let anything hold you back. You will be so proud of yourself, and everyone in this Zuz & Freddie community are supporting you. You can do it. Give it a try…don’t give up. It’s that same voice that tells you that you’ll never be in shape. Ignore that negative voice that tries to stop you.

Hi Team BodyRock!!

This was was very hard. I was reading everyone else say this but didn’t believe it until I wanted to die starting the 3rd round. My upper back is burning as I type. ..

1. Sumo Squat Side Lift w/20lb bag: 24,26,22,20,21,20
2. Sumo PU: 17,18,14,14,12,12
3. Jump Lunge: 26,31,25,23,26,20 Glad everyone hates this as much as I do.. ohh the insanity!
4. Reverse PU: 21,22,20,20,22,20

Tip: If any one has a treadmill and has a straight handle under the time, distance, etc, I use that as a Dip station. Feet on the ground not on the treadmill area for stability.

Tara!!

20 19 19 18 17 17
16 12 14 13 10 10
35 37 51 39 40 34
19 15 12 12 12 14
Thank you Zuzana and Freddy for all you guys do. Your Awesome!!

Hey Zuzana & Freddy,
I am sure this has been asked and answered somewhere on here but I couldn’t find the answer so here goes… What type of gloves is Zuzana wearing? Are they padded in the palm? I am looking for padded gloves since some of the workouts I can do muscles wise but hurts my palms. Since I massage for a living protection for my hands is at the top of my list. Thanks so much!

They are Nike – not sure the specific type tho :)

I just did this workout.. Surprisingly, I thought I’d do better.. Oh well, in any case I DIDN’T GIVE UP!
sumo squat/leg lift: 16, 19, 16, 18, 17, 19
sump pushup: (last 2 rounds I had to go on my knees.. ><…) 13, 12, 14, 14, 15, 17
Jump Lunges: 20, 16, 17, 16, 20, 22
Reverse pushups: 11, 12, 12, 13, 15, 15.
All in all, I guess it's not that bad. My triceps are burning though! I think later on I'm going to do an ab challenge. :) Not sure which one though!

Hi there,

I just finished this workout and I am proud to say that I have beat my personal best..so my scores are:

1.sumo squats leg lift 20,18,16,18,16,17……..(old 17,14,13,11,11,11)
2.sumo push ups 11,8,8,8,8,9,9 …………..( 11,10,7,7,76)
3.jump lounges 20,15,17,20,17,12 ………..(17,16,15,15,13,12)
4.reverse push ups 14,12,14,13,11,15 ………..(13,11,11,10,7,12)

so, in my marathon in last 10 days I have done 8 workouts, and I am so proud of myself, I was feeling kind of down, started to work, doing just 3 workouts per week, and then I started to read all the comments and that gave me motivation to push myself regardless lack of time…so THANK YOU BODYROCKERS…

kisses to you all

WOWSERS!
Brutus was on my case BIG time this morning. For some reason this was very difficult for me today…Friday I felt so good and strong after completing the marathon of workouts and today? not so much. However, eventhough I reeeally wanted to say “f-it” after the 3rd round, I decided to say “eff off” to brutus instead and finished this workout. Here are my scores:

Sumo squat & Leg lift: 15,15,14,14,16
Sumo pushups: 15,13,13,11, 13(6reg-7mod), 15(11reg-4mod)
Jump lunges: 29,30,29,25,20,24
Reverse pushups: 15,14,15,12,10,16

Pooped………have a fab day y’all!

Forgot how hard this one was and looking at my last scores I wasn’t sure I would beat them as I am feeling a little tired and run down today, but I think I held my own

1 Sumo squat and leg lift with sandbag 21,22, 23,23,22,24 (old 24,19,22,20,22,20,)
2. Sumo pushups all regular 17,16,16,15,16,18 (old 17,15,16,16,14,15)
3. Jump lunges 34,32,32,32,34,36(old 32,32,30,34,32,32)
4. Reverse pushup 18,17,19,18,18,18 (old 18,18,19,16,16,17)

It is snowing AGAIN today so I am hoping it quits this afternoon so I can go for a run, I had a 5k race yesterday with another personal best time yay, and I believe that the last 5 months of bodyrocking 5-7 times a week has really helped me kick my running up to the next level :)

I have to admit I have been pretty lame at getting around to exercise this past week. I have been very and unusually busy and my morning sickness is the worst it’s ever been so I’ve been sitting around a lot. But today I feel pretty good and I’ve been itching to move my body! Here are my scores… no modifications except I didn’t do “jump lunge” I took out the jump. I feel good! And I can imagine how much more effort it would require to have the jumps in there…

Sumo squat w 20lb bag- 12, 4(had to turn off the heat!!!), 12, 8,8,8
Sumo pushup- 8,8,8,8,8,8
lunge- 12,13,12,10,12,12
reverse pushup-13,15,13,11,12,11

Amazing scores! I’m proud of YOUR improvements… If I may say so! :)

oh I am blushing…hihi, thanks…and take care!!!!

You’ve pushed beyond your limit :) Way to go Ivana !!!

please no more jump lunges!!!!!!!!!!!!!!!!

Hello Zuzie, Freddy and Bodyrockers,
How’s everybody today? I missed 2 days last week and really wanna do our fitness marathon but do you think I can do this even tho I have a neck pain??? I can’t turn my neck to the right. I’m so eager and motivated to do a workout today but I’m afraid if I do, I might get my neck pain worse. :( I’m doing my hot pack here trying to get rid of it but I still have it. :( Anybody has a very quick remedy for the neck pain/stiff neck? Pleasseeeee… I wanna do bodyrocking today…

Good morning everyone (including Brutus, who is looking over my shoulder as I am writing this, defeated again and amazed by my new score) :))) My old score is somewhere bellow, but for comparison I am putting it here :)
Loving this new morning workout plan I have :)
My new score: (vs. Old Score)
1) Sumo Squat + Leg Lift: 20-18-18-18-18-17 (old 19-17-15-16-13-14)
2) Sumo Pushups: 11-8-9-8-7-7 (old 13-10-9-8-8-7 but elevated, arms on a chair, today ALL REGULAR)
3) Jump Lunge: 15-19-17-15-15-15 (old 16-17-18-12-14-16)
4) Reverse Pushups: 12-11-9-9-10-10 (old 10-10-9-9-11-9)

Not really a major improvement, but I am proud of the pushups, last time I did them with arms on a chair, cause from knees they were way too easy and regular ones were still to hard. Today ALL REGULAR, and I am happy that I can say “Yeah, I do pushups.” :D
Shower now and straight to work, also earned my oatmeal :)))

Guys, we need some new recepies please :D

I hate them too, I feel like weak like a baby doing them :D

Stunning job with pushups, Christy! You rock!!!

I just ask my hubby to give me a neck rub hehe ;)
How did you get neck pain? Sometimes at night, my head was in a wrong position on the pillow ( can you see picture ??) Next morning, I couldn’t turn my head. It takes a day or two for the pain to go away. I don’t know if you’re in the same case. Beside heat pad, I put on Biofreeze. It’s a cool gel roll on. I got it when I used to see chiropractor couple months ago. It really helps.Hope you feel better soon Maria!!

And you KILLED those killer jump lunges!! Dang!! Awesome job Christy :)

I did this workout this morning but don’t have chance to post my comment until now…bed time :) I totally forgot how brutal this workout was 3 months ago. When I saw “Jump Lunges”,I was like…please Zuzana haha my butt still not recovered 100% from last week LOL. Dust Brutus off my shoulders and here is how I did.
30 LBS. today .Last time I used 20 LBS.My old scores are in ( )
1.Sumo squat+Leg lift : 21,20,20,17,14,12,13 ( 22,16,14,11,14,13)
2.Sumo push ups : 14,12,11,10,10,11 (9,10,8,6,8,8)
3.Jump lunges (Knee to the floor) : 29,26,24,22,24,24 (22,20,19,19,18,20 )
4. Reverse push up : 17,15,14,13,13,13 (12,13,11,13,12,11)

So,I beat my personal best :) Yeah!!! I have to thank to those jump lunges cos they make my legs stronger ;) Off to bed now. See you tomorrow!!!

This was BRUTAL! BUT! I did ALL the sumo-pushups without going on my knees and I kept proper form!
Sumo squat/Leg lift: 18, 17, 17, 17, 18, 20
Sump pushups: 11.5, 12, 12, 10, 11, 12
Jump Lunges: 20, 20, 20, 20, 20, 25
Reverse pushups: 11, 11, 12, 12, 15, 15

For once, I’m proud of my numbers! Now i’m all sweaty and in definite need of a shower! (After my cool down, of course!) Thank you! Can’t wait for tomorrow! :3

Amazing progress with your pushups..hooray for all regular! I always love the amazing “yay I did it” feeling I have when I finish these workouts and especially the moment I get Brutus to go away so I can finish my workout strong!

Thank you Christy, I always feel so happy after achieving something I was not able to achieve before :D I always go downstairs to my hubby and wanna tell him, but his lack of interest always brings me down a little :D so I rather go here and post it here, where you guys can always give me thumbs up and motivate me even more :D
But YOUR SCORE is absolutely amazing, I could never do as much jumplunges as you did :D How do you do that??? :D

Unbelievable numbers! Wow! Do you lift weights at all if I may ask?

I didn’t have a PB for this one yet, but I guarantee that I’ll beat these scores next time. I did the 400-rep yesterday so I was still a bit tender when I prepared myself for today’s challenge. So the scores are:
Sumo squat & leg lift: 23, 21, 21, 21, 21, 22
Sumo push ups: 18, 15, 15, 13, 12, 14
Jump Lunges: 23, 22, 23, 20, 20, 21
Reverse push ups: 15, 13, 12, 13, 13, 12

Thanks Audra! I used to lift weights, five years ago I lifted a lot and was pretty muscled up, after I had my first child and moved to a very rural location I quit the gym and relied on running and lifting some weights, and doing some body weight exercises so that I stayed fit, then five months ago my sister introduced me to BodyRock and I was so skeptical that it took me a couple of weeks before I even checked it out, but now all I do is this and run :) I haven’t picked up a weight in five months except to move them when I am cleaning. I decided when I started and found out how butt kicking these workouts are that if Zuzanna can look like that by just doing these workout I would be happy looking like her :D although I find it very hard to be disciplined with my diet as everyone is always bringing in such yummy things to work and I have two little kids. I have always been strong as I grew up on a working farm/ranch and my Dad didn’t treat my sisters and I any different than the guys so i have always been able to do lots of pushup and they have always been one of my go to exercises. Whew long answer to a short question :D

Thanks Audra! I used to lift weights, five years ago I lifted a lot and was pretty muscled up, after I had my first child and moved to a very rural location I quit the gym and relied on running and lifting some weights, and doing some body weight exercises so that I stayed fit, then five months ago my sister introduced me to BodyRock and I was so skeptical that it took me a couple of weeks before I even checked it out, but now all I do is this and run :) I haven’t picked up a weight in five months except to move them when I am cleaning. I decided when I started and found out how butt kicking these workouts are that if Zuzanna can look like that by just doing these workout I would be happy looking like her :D although I find it very hard to be disciplined with my diet as everyone is always bringing in such yummy things to work and I have two little kids. I have always been strong as I grew up on a working farm/ranch and my Dad didn’t treat my sisters and I any different than the guys so i have always been able to do lots of pushup and they have always been one of my go to exercises. Whew long answer to a short question :D

I am a runner and my favorite is short distances like 5k, I do a lot of speedwork and running hills so maybe that helps a little ;) I push really hard and usually am breathing to hard to start my next exercise right away :) My husband is never all that excited about my scores either so I have to post here :D I love this place

I am a runner and my favorite is short distances like 5k, I do a lot of speedwork and running hills so maybe that helps a little ;) I push really hard and usually am breathing to hard to start my next exercise right away :) My husband is never all that excited about my scores either so I have to post here :D I love this place

Hi guys!! :)

I`m done with this workout for today… I was suppose to do it yesterday, but I injured myself again during my warm up…! I was sooo pist! It was a nerve in my butt!! I don`t know what I have these days, but I`m always injuring myself somehow! I need to be more careful… I decided to rest my butt & leg for one more day and I did an old abs workout routine of mine instead!! I beated my personal scores for yesterday and today!! I wish I had followed the marathon, but my body neened rest after 2 or 3 workouts in a row…! I`m continuing with you guys anyways :)

Judith xx

Hi,

I hope you’re having a great time in LA! :) Today I did this workout and here is my score:

1.) 20,18,18,18,17,18
2.) 11,11,10,9,8,9
3.) 25,23,21,20,18,20
4.) 10,10,8,9,8,9

Kisses* 

1.      Sumo
Squat & Leg Lift w/Sandbag         16-15-9-14-12-10

2.      Sumo
Push Ups                                         8-5-6-4-4-4

3.      Jump
Lunge                                              16-10-12-0-11-10

4.      Reverse
Push Ups                                     12-9-9-11-7-10

This
workout was really something!!! I knew that I just had to keep pushing.  You can see that I was pushing so hard that I
had to skip one of the rounds (the jump lunges).  Sometimes I feel like I don’t do very many
reps and I get discouraged.  But every
exercise was sooo intense!!!! I’m happy that I got to do this workout.  I love this website and I never can wait
until I get to do the next workout.
 

This workout REALLY made me sweat!! I was dripping!

My scores:
1. Sumo squat & leg lift with sandbag: 23,  20,  17,  12,  12  , 12
2. Sumo pushups: 11,  10,  8,  9,  8,  8  (full pushups!! ya!!!)
3. Jump lunge: 18,  15,  16,  15,  17,  13
4. Reverse pushups: 16,  13,  13,  12,  12,  12

Beating my scores in this today… :) 

I did this yesterday.
My scores:
1. Sumo Squats and leg lift w/ SB (11kg): 22 19 17 18 15 17
2. Sumo Push up: 14 13 10 13 13 11
3. Jump lunges: 30 25 23 26 22 24
4. Reverse push up on the DS: 15 17 13 13 15 15
+ burpees for Erin, Z&F

I decided to beat my PB from 10 months ago in this one ( ). Back then I used an 8 kilo sandbag, today I use 15 kilos. I still don’t have a dip station, so I made regular rows instead of rev.push-ups.

1) SUMO SQUAT & LEG LIFT: 35-35-34-35-35-35  (22-23-21-23-21-21).2) SUMO PUSH-UPS: 21-19-18-20-17-15  (13-13-13-13-13-12). 3) JUMP LUNGE: 47-50-52-51-51-50  (27-23-27-27-29-28).4) ROWS w. SANDBAG: 38-40-41-42-45-45  (17-18-20-19-21-20).

This was a killer, because my upper body was extremely sore from lifting weights yesterday. But I loved it and pushed my max :)

Thank you, Zuzka & Freddy!!!

Love, Maria 

Welcome!!!
So cool you decided to start Bodyrocking for good :) “Just” jump into today’s workout and see how you like it! Try Zuzana’s great beginner modifications and get ready to sweat and catch your breath. Just remember: it is brutal and hard for every one of us, but you feel INCREDIBLE afterwards :)
Have fun!
Love, Maria

I can only second that! These workouts stay hard, even for the advanced bodyrockers. So any beginner can just jump in and shorten or modify the exercises when necessary. I started bodyrocking about half a year ago, and there’re still some workouts during which I need to modify, especially now that I’m recovering from a knee injury (which I didn’t get through bodyrock, let me just clarify).

As far as I know the more reps you do the less ‘bulky’ your muscles will get. Doing only a few reps with heavy weights/difficult exercises will let your muscles grow, and many reps with lighter weights will harden your muscles. So maybe better modify the exercises to make them easier but lengthen the intervals to get more reps in.
Correct me if I’m wrong, I’m not an expert in these things. But that’s what a climber once told me: More reps = harder/more enduring muscle tissue = smaller muscles. He did like 100 pull-ups in one go and had very thin arms.

i did this one today, and it was soooooooooooo hard!!
but i beat my pbs!
i don’t have my notebook with me (running late, couldn’t post this morning), but i will post them later. i just wanted to say how happy it made me that my scores had improved :DDDDDDDDD
yay!
thanks, zuzka!

1.). 20, 15, 15, 13, 13, 14
2). 10, 7,7, 7, 9, 8
3). 38, 34, 28, 29, 25, 25
4). 13, 12, 15, 18, 16, 15

Hi, Amontesg !
This was my first workout when I began bodyrocking! I started in March/April, and never stoped! So I think this is a good workout ;)

1.20,21,21,21,21,20
2.12,10,11,8,10,9
3.25,26,26,24,20,15
4.11,11,11,11,9,9

Check out Friday’s workout, it doesn’t use any equipment.  I did it last night and it was fun.  All of the exercises can be done without equipment.  For today’s you can do sumo squats with leg lifts minus the sandbag (the sandbag just adds more of a challenge), sumo push ups, jump lunges and the reverse push ups can be substituted with tricept pushups or burpees or dive bombers or an ab exercise.  I hope this helps:)  Sometimes I substitute exercises just because I feel like doing a certain exercise.  The important thing is that you are exercising:)  Also the Hands free exercise also doesn’t require any equipment (the one exercise with the ugi can be done minus the ugi).  

Way to GO, David :) Let us know how you liked it!!!

I’d forgotten how bl**dy hard this one was:

1. Sumo Squat & 16k SB LLift: 21, 18, 21, 21, 21, 20
2. Sumo Push: 13, 12, 12, 12, 12, 12
3. Jump Lunge: 33, 32, 30, 28, 30, 26
4. Rev Push: 17, 19, 16, 17, 14, 15

After a day of running round Adventure Valley with the kids this was a toughie – going to find the last time I did it and see if I beat myself.

Oh – and 3 burpees of course.  Sxxxx

All right!
Squats & leg lifts : 15, 14, 15, 15, 15, 14.
Push ups : 11, 12, 13, 12, 10, 11.
Jump lunges : 20, 19, 15, 18, 16, 17.
Reverse p.u. : 12, 11, 12, 9, 11, 12.

Time to eat my lunch!

Hmmm, I thought I’d done this one before… but my notepad tells me different!
I ended up only doing 16 rounds, as I was pushing myself to the limit on the 4th set as I thought it was over… :S My bad !!
Sumo Squat & Leg Lift (20kgs) – 18-15-14-18
Sumo Pushups – 13-12-12-13
Jump Lunge – 20-22-21-23
Reverse Pushups – 12-13-11-12

Phew! Thank you!!!
+ 3 burpees

This was another great workout for me this morning!
Sumo sq leg lifts 15/14/14/14/13/11
sumo pushups 13/11/10/15/14/14
jump lunges 20/20/20/20/20/20
reverse pushups 18/20/22//20/22/22

I also did:
5 Healing Burpees for Bodyrocker Erin
500 high knees no rope
100 crunches
50 each side (side crunches)
50 Bridges
Now I am beat =)

24  23 21 19 20 21  ( 37 lbs bag)
19 17 18 17 19 23
30 28 28 30 32 36
30 27 26 25 28 28
 5b’s 4 E
 5b’s 4 F&Z

Hello Zuzana, Freddy and all Bodyrockers!!
So, I did this workout after the “hot fitt and tight workout”, and I felt like I was dying! I slowed down in the 3rd round of exercises, because I was really felling strange. In the end I allmost fainted. I think it was low level of glucose in the blood…never happend before :/
Here are my scores:
1)sumo-squat&leg lift w/sandbag: 16-17-16-15-14-15
2)sumo push ups: 11-14-13-9-11-11
3)jump lunges: 31-26-25-21-23-21
4)elbow plank side jump (instead os reverse push ups): 16-13-11-17-12-14

Keep bodyroking everyone!!!!!!!!!

1) 21,22,23,22,22,23
2)15,16,16,15,15,15
3)34,34,34,32,34,36
4)16,17,18,17,18,17

I couldn’t find my  old scores but I felt strong and awesome!

okay so looked back at my old scores, jump lunges were an improvement but I can tell I have been slacking on upper body, not an improvement there

i’m so excited i beat my scores:

first time with second time beneath:

1) Sumo Squat & Leg Lift (with Sandbag)
        24, 17, 21, 20, 19, 20
        26, 30, 26, 22, 25, 23

2) Sumo Push Ups
        8, 9, 10, 9, 8, 10
        11, 9, 11, 10, 10, 11

3) Jump Lunges
        26, 25, 24, 20, 20
        33, 35, 30, 16, 26, 20

4) Reverse Push Ups
        11, 11,11, 12, 12, 12
        16, 12, 10, 12, 11, 9

thanks, zuzka! you’re awesome! :)

hello Zuzana nad Bodyrockers:
Sorry about my english ….. i need help !!!!!……..I want to lose weight. Everyday I do workout schedule designated by Zuzana :), I  started about 3 weeks ago, I see no changes but I feel lighter when i do squats for example ….. my problem is that  I can not jump because I live in a department and people complain: (i live in Quebec and outside is very cold …)
it is possible that as a consequence of this problem that I can’t see changes?
can you give me some advices  please :) thank you very much !

This is the first time I do this workout! And let me tell you that it was harddd!!! I’ve been following this week’s workouts and my arms are burn out with all the push ups. I usually do the push ups the regular way, but noticed that my form wasn’t all there…. so I decided to start doing it on my knees and build strength! and is working!!!!

Here are my scores;

17,13,13,13,14,13
10,9,8,8,8,8- I did the push ups on my knees and then came to a full plank position when raising one arm
20,23,20,20,20,28
16,17,19,13,13,15- Don’t have a dip station so substituted with a Bent Over Row w/ 25lbs Sandbag

And a Burpee for ERIN!!! :)

Keep BodyROCKING GUYS!!!

My 2nd time for this one, improvements from 3/28 in ().
sumo squat: 19, 18, 17, 17, 17, 14 (+10)
sumo push up: 11, 11, 9, 8, 8, 8 (+5)
jump lunge: 29, 27, 25, 25, 25, 25 (+10)
rev p/u: 14, 13, 14, 11, 12, 12 (+13)

Did this for the first time today.  I really loved the alternation between lower/upper body.  I just returned from a 5-day worktrip and I’m a bit tired but I pushed really hard.  Used a 22lb SB:

Sumo Squat & Leg Lifft:  16, 14, 13, 14, 13, 12
Sump Push Ups:  13, 12, 11, 12, 12, 13
Jump Lunge:  20, 18, 18, 18, 20, 19
Reverse Push Ups:  17, 17, 15, 15, 15, 15

Thanks BodyRockers :)

Zuzi I miss your workout results;(((
Sumo Squat+leg lift(6kg)- 20 22 19 17 19 19
Sumo Push Ups- 16 15 14 12 11 10
Jump Lunge- 30 26 26 28 23 23 
Knee Raises- 13 14 13 12 11 13 (I replaced that,because I still have not DS and I need build my abs anyway)

+Burpee for Erin,Freddy and Zuzka!!!

Kiss:**

I did the same thing with my daughter this summer.  She loved it!

My score for today (28.10.11) :

1. Sumo Squats and leg lift w/ SB (15kg): 14-14-11-11-11-12
2. Sumo Push up: 11-10-11-11,5-11-9
3. Jump lunges: 23-20-18-23-22-22
4. SB Row: 15-12-12-12-13-14

+1h skate :D!

That’s what I’ve started doing with push ups too.  I really want to be sure I’m doing them right.

Yesterday and today I went to the gym for the first time in AGES and did some “power lifting”. Bascially full body heavy lifting exercises. I am trying to build muscle and tone my arms big time. I want to take my body composition to the next level. Needles to say I feel like a sack of noodles (especially my arms) hehe! I followed that with this routine for the second time and I destroyed my PB woohoo!! Here are my scores:

1. Sumo squat/ leg lift w/25 lb SB- 22,19,21,16,14,15
2.Sumo Push Ups- 17,12,12,10,10,9
3. Jump Lunges- 20,16,16,16,16,16
4. Reverse Push Ups- 20,15,14,12,11,12

+ 3 burpees for Zuzka, Freddy and Erin ;P

I probably could have done better had I not torn my arms apart doing all that lifting. I definitely deserve a peice of chocolate and a glass of wine tonight:) Have a wicked weekend everybody!!!

I hope some day there will be a Bodyrock.tv boutique in Europe where we can buy Dip Station, Sandbag, Ugi Ball, etc.

That’s cute, thanks for sharing!

THIS WAS SO BRUTAL!!
I don’t remember it being so brutal last time :D
I just had an AMAZING chat with Chris on FB :) and after that I felt so boosted that I had to go and do this :) I am super sweaty right now and I feel great as usual :) I am so proud of myself with this one, I did perfect sets of Sumo Pushups and FINALLY I am not killed by Jump Lunges, I actually have good numbers with those today, yay!
So my score for today:
1) Sumo Squat + Leg Lift: 20-18-17-15-15-14
2) Sumo PushUps: 10-10-9-9-8-8
3) Jump Lunge: 26-25-24-24-25-28
4) Reverse PushUps: 14-10-12-10-12-12

Great workout, that was a great choice guys :)
Guess the 550 Rep Massacre is waiting for me tomorrow :) 

good upper/lower body challenge….did this one March 29…beat my scores!!!!!!!!!!!!

1/ SS w/30 lb SB 19-18-18-18-19-18   old w/20 lb dumb bell 16-16-16-16-15-16
2/ Sumo PU 16-15-16-15-15-16           old 12-13-14-14-13-12
3/ jump lunge 27-26-28-27-26-26          old 17-15-15-15-15-15       REAL big improvement here!!!!!!!
4/ reverse PU 17-17-16-16-13-13         old 13-13-12-13-13-12

Happy Saturday everyone

New scores (diff. with last ones)…
Sumo Squat: 27 – 25 – 26 – 25 – 25 – 25 (+31. Yeees !)
Sumo Push Up: 21 – 20 – 21 – 19 – 19 – 19 (+15)
Jump Lunge: 35 – 32 – 30 – 25 – 25 – 25 (+2)
Reverse Push Up: 21 – 15 – 15 – 15 – 13 – 14 (-8. Noooo !)

What exercise could allow me to improve my Reverse PU, that does not require a dip station ? Whenever I want to do Reverse PU, I have to set 2 tables with 2 pillows and go search the tube of my vacuum cleaner, it’s too much to set up so I never do Reverse Push Up unless the daily workout asks for it. I’d like to have a quick alternative, so I could do a few reps daily…

Gousti! What’s up with you, are you insane or what??? :D Great numbers, amazing score! I can’t get over this, your Sumo PushUps, wow, how did you… Your numbers are like twice as big as mine and I though I am doing pretty well! :D Congrats on your scores!

Gerrilee – Holy cow, congrats on your jump lunges! That’s a huge leap (ha, literally)

ZoeRocker, love your posts.  You help me push harder seeing how you always do. Rock on.

thanks…I use to hate jump lunges…but what doesn’t kill us makes us stronger…literally, hahaha
I also remember that last time I was just kind of raising my hand for the sumo PU, this time I was doing full lift with a twist and small hold at the top….much harder ;-)
Proof you don’t have to be a kid to bodyrock…I’m 42

Right on.  I’m right there with you, I turn 40 in March and I’m in the best shape of my life.  I have just been bodyrocking since July, so I’m just excited to see how much more progress I continue to make.

GREEEEAAAT workout!  I was deceived, as I normally am, that this would be much more moderate than it was.  It was a killer for both the muscles and the cardiovascular system.  I feel awesome!  I was going to do another after this, but NOPE.  Don’t need to.

35lb sandbag.  I put it on my back to make it easier to squat low.  And I use a broomstick and two chairs for the dip station.
sumo squat and leg lift: 18-15-16-17-17
sumo push ups: 16-15-14-14-12-11
jump lunges: 30-28-25-22-24-25
reverse push ups: 19-17-17-15-14-13

Now I’m making the chicken in ginger carrot sauce for dinner!  It’s late, but that’s how we roll. :)

Oh thanks ;-)
That’s because I’ve been challenging myself again since a few weeks/couple month on push-ups: every morning after brushing my teeth I do a round of “half” PU (currently reaching about 130) and every night after brushing my teeth I do a round of “full” PU (currently reaching 46-48). My short term goal is to reach 150-60, long term would be 200-??

Now I need something to improve my reverse PU because I s*ck at it (and I should do more Jump Lunges too) !

11/2/11
This was tough.  I filmed myself doing this workout so that I could evaluate my form.  My push ups need some work!  

sumo squat + leg lift, 25# in bag 18-14-14-15-13-14.5
sumo pu 11  12(6full)  12.5 (6full)  10(6full)  9(6full)    8(6full)  
jump lunge (kinda slow to cushion shock so neighbors won’t complain) 21  17  17 17  15  16
reverse pu 11 8  10  9  9  8 

Now a pedicure & grocery shopping….

Day 13:

18 mins: 10-35 intervals (24 rounds)

Sumo Squat & Leg Lift w/ Sandbag
15/14/11/8/10/10

Sumo Push Ups
12/10 – 9/8/7/9
First 2 rounds form was incorrect

Jump Lunge
16/15/12/11 – 14/13
Last 2 rounds switched to step back lunge

Reverse Push Up
11/11/9/9/7/9
First few per round were full pulls the remaining of the round I needed to switch to half pulls.

** I saw the new workouts!! They look intense and exciting!! 

Hello, BodyRockers !

You have all  amazing scores! It’s twice what I have manage this time. Nice work :-))))))

Here are my scores:
Sumo squat & leg lift: 16–14-13,5-11,5-11 (with 10 kg ricebag)
Sumo push ups:         7(4 full) -6(3 full) -6(2full) -5(0 full) -5(0 full)
Jump lunge:                11-11-11-11( 9 full)-11 (7full)
Reverse push up:        9-10-10-10-10         

and 1 Burphees for Eirin :-)

This is my first workout in 2 months. I have been soooooo lazy!!!! The couch has been temting me with chocolate and movie :-(( I have been gain 2,5 kg Grrrrrr!  I need inspiration!! It’s so hard to push myself.
But I started again today and I shall manage it :-)

Have a nice day everyone.
Love from norway

Hi Gerrilee – I just did this one again tonight since my first time on 10/28/11 and I’ve made big improvements on this workout too.  I’m stoked!! :)  I wrote down my old scores and every round I told myself to just beat my last high rep. 

25lb SB Sumo Squat & Leg Lift: 19,17,16,17,15,13   (old:  22lb SB – 16,14,13,14,13,12)
Sumo PushUps: 17,16,16,16,14,14  (old: 13,12,11,12,12,13)
Jump Lunges: 27,27,22,22,24,21  (old: 20,18,18,18,20,19)
Reverse PushUps: 21,18,16,16,17,18  (old: 17,17,15,15,15,15)

And a burpee for Erin.  Have a great weekend :)

rotator still on the mend.. so i had to change the pushups for wall ones. and i did rotator curls instead of reverse pushups
1. 18/17/15/17/16/14
2. 14/14/14/12/12/10/
3. 32/29/29/19/24/24
4. 17/17/16/15/16/16