Love the Puma pants! Hey Freddy, a name that came to mind first off was “Mr. Doubtfire” or the “Agony Troll” =) Just some ideas! So often this little guy makes me want to just stop! But how victorious I feel when I don’t..

you are great and beautiful

Hi Zuzana! Your abs look amazing in the first picture, any thoughts about participating in a competition?? I’m far away from this, but I keep trying ;). My score: 20′ 12”

I used a book bag instead of the sandbag and no jump rope. I completed 10 rounds in 25 minutes. This is my 5th workout from you :)

Hi everyone – its snowing like mad again here this afternoon but I had to go outside in my little workout bra and pants to cool down after this workout I was soooo sweaty and hot!! My neighbours probably think I’m a nut case but who cares. I finished in 17:45 with 11k sandbag, really pleased.

I completed this in 17:48min but with no weight (prisoner squats). This is insane! Zuzana, I don’t know how you do it with weight!! As for the “bitch” that tells me to stop, she faded away after the 5th round … it’s like my mind goes into auto pilot and the feel good hormones just kick in and keep on going.

Don’t get me wrong though, from rounds 1-4, she keeps talking and telling me .. “ahh, le’s just do 5 rounds..” I hate her, but she disappears when she can’t get anywhere with me :) Have a great day, this was a great start to my day!

Wow! Just finished this challenge and you are so right! I’m sweating so much my mascara is running down my face! haha Thanks for the great workout!

I gave up after 7 rounds. I thought I was going to pass out. Amazing! In the future I will come back to this and do it again, all 10 rounds.
Voldemort made me quit..

I did this in 29:02. It really is a mental endurance battle. As soon as that voice of doubt comes, I just “rebuke” it in a sense, and push those thoughts out of my mind. Because I know that I have the strength and am capable to do much more than I know. With anything in life it is a choice. So we can choose to succumb to these thoughts or replace them with good, positive thoughts. So when I get a negative thought of giving up or that I am weak I quickly change it to something inspiring about the workout or the challenge. :) Thanks to you both for posting these workouts that not only strengthen our physical state but or mental one as well. Have a very blessed a Merry Christmas. -Courtney from CT

Hi Zuzi and Freddy

Freddy i´ve read your text and it is really interessting and also true.
I can say that I have the same problem. I starded dancing breakdance and my teacher always says to me that i am not bad at it i learn quit and so. But since he told me that he wants me to dance in a battle have all my problems stardet. I really love dancing i love it to let my body talking vor me but my problem is that i never can dance in front of people cause there is always a voice in my head you says to me that everyone will just laught about me and asking themselfs what i´m doing here it really stress me and i can do nothing it always win the fight.

Hi Zuzanna and Freddy! I completed this workout last night, and you weren’t lying about the drenched in sweat part, LOL. I completed in 23 minutes and 48 seconds, pushing as hard as I could. Another good workout, and I feel good. Thanks guys, your the best, keep them coming :-)

Hi Zuzana! Quick question. Since these workouts that you post are meant to burn fat, I was wondering if they will result in loss of fat in the chest, namely the woman mountains. I was just a little concerned because I do not have much there to spare in the first place, LOL. If you could answer this question and put my mind at ease, that would be great! Thanks!

Hey Freddy,

in Germany said voice is officially called ‘Schweinehund’ (swine-dog), at least when it comes to aspects of willpower. So, whenever something is very hard, so you struggle to push through, we’d say (literally translated): you gotta surmount your inner swine-dog. I just looked it up in a dictionary and the idiom they equated was to ‘conquer one’s weaker self’.

I really like that one better than our German swine-dog. ;D

ahh this sweat feels delicious.
19:48
and after the 1000 jumping jacks challenge, yesterday’s wrkout, and now today’s challenge, my calves have officially given out! I was walking with straight legs all yesterday because my calves wouldn’t let me bend my legs!

I like Mr. Doubtfire!

That is, I like your proposal for a name, Alisha. :D

I love the work that you guys do, this workout really kicked my butt. One suggestion, you do have male followers so I would love to see some upper body workouts thx… Keep up the excellent work…

Wow! You’re right, I was sweating so much my mascara was running down my face when I finished the challenge! Thanks for another great workout!

Hi,
This week we have made them tougher I think just because we are not doing full routines, and also because we are gearing up for 2011 and want to have some momentum established :)

What I love about Zuzana’s workouts is that they totally KICK my ass in a surprising way! Seriously after Round 2 of this looking at my time I thought I might not make the 10 full rounds, and set a goal to complete, and then have a sub 30:00. I had to rest between every round! These are hard! Here is my time count per round (I stopped the watch for about 2:00 between rounds!) I really made a push towards the end to get in under 30:00
TOTAL TIME: 27:45

Damn! You guys are killing me with your time scores. I consider myself pretty fit and never expect to beat Z- I was happy with my time and just to complete this. It was hard. My clients could never do this, I would prescribe 50% as an intense challenge for the clients who’d even be able to tackle it.

Damn. lol

I love Mrs. Doubtfire too!! I can just imagine Robin Williams hitting me over the head with his purse…

I like the name Brutus…

OMG, you said it best Freddy!! Reading your post before doing the workout really helped me fight my internal demon (that’s what I sometimes call the voice in my head).. You’re right though, not conquering the voice and or always given in leaks into other areas of our lives. Working out at this level is so much deeper. Zuzana on one of her older videos called it spiritual, and I agree with her!!

Thank you both for allowing us all to connect with you guys on a deeper level. Together we will change the world one body rocker at time!!!
I love you guys, and thank you for always putting together a kick butt workout for us!!

Really enjoyed this workout, was feeling so tired today and was just gonna sit on the couch, but somehow motivated myself to do it. Completed it in 16.55. Merry Christmas from Ireland :)

Thought I was going to puke, did it in 21:20 with 16 pounds of weight.

Yes, this voice is so terrible. It tells me to chill all the time and there are some days, where my voice win! Perhaps in the future I will find a name…
I will train very hard and in the year 2011 the voice will DIE!!! I will reach my goal in the summer and when I get the body I will send you a before and after pic.

Have a nice day!

Hello, all!! My time was 28:23…what a killer. You’re right, Freddy, that voice has GOT to be put in it’s place!!! I gave into the urges to take water breaks, and whatever other excuse that voice gave me. The end result was a time that I know could have been better. So, I know that I really need to work on pushing through, no matter what that voice says! Unfortunately, this voice has been a presence in my life for a very long time. I am a recovering drug addict and the same voice that tells me “to take a break” or “you can finish tomorrow,” is the same voice that I listened to while in the midst of active addiction. I know that this voice can be stepped up to because I’ve been able to shut it up in other areas of my life…ANYWAY…sorry for the long story, I just felt compared to share that!! Thank you guys for helping me to improve in ALL areas of my life!!

I just finished in 16.25 with an 8 kg kettlebell instead of a sandbag. Great workout. You guys are really increasing the challenge. In the last two weeks I feel like the intensity of the workouts has lifted to a whole new level and I’m loving it. thanks so much

18:57 w/ 22lbs

Hmm, I would call the voice ‘Gluttony’, I hate that little voice telling me to give up, but I hear my own little voice to never give up, I call him Rocky Balboa, he keeps screaming ‘Adrian’ for some reason…lol jk..

LOVE LOVE LOVE the jump rope addition!!! My mom’s doing the workouts too now!!!

i am going to try again….i think this is worth posting…
THE VOICE
We all know The Voice. It’s an old friend that seems to want to visit at inconvenient times (like at the start line), and stay just a bit too long.
By itself, The Voice is not necessarily bad. After all, The Voice has its heart in the right place. It’s just trying to keep you safe from pain. It doesn’t want you to be disappointed, so it tries to convince you to lower your expectations for yourself. The Voice reasons that if you set the bar low enough, you don’t have to worry about the pain caused by failing, or falling short.
The problem is that in order to accomplish that goal, The Voice lies. It tells you things that aren’t true. It tells you that you are not good enough, that you haven’t trained enough, that today isn’t your day, that the weather isn’t right, that you’re just not feeling it, that you’re not capable of achieving the goals you had set for yourself, that you can’t possibly make it, that you’re too old, too slow, too heavy, etc. and a whole host of other deceptions, falsehoods, fabrications, and BS.
But here’s the real kicker. Even if The Voice manages to convince you to play it safe, and set the bar lower, it still can’t win, because when your head hits the pillow at the end of the day, regardless of what The Voice told you, you will know in your heart whether or not you did your best, or whether you were capable of more. So, despite the illusion of offering a refuge from pain and disappointment of failure, there’s nothing The Voice can do to keep you safe. So, when it comes right down to it, The Voice, despite being very loud and persistent at times, has absolutely nothing of value to offer you. So…don’t listen.
When The Voice speaks, listen to what it has to say, thank it for it’s concern, and then remind yourself that it does not speak the truth, and then remind yourself of what the truth really is. The truth is that you are hard working, courageous, and tough, and capable of things beyond your imagination if you just commit to going for it.
In a way, committing to a goal is kind of like falling in love. It just doesn’t work if you try to play it safe by keeping a foot in the door. The only way to succeed is to jump in with both feet, knowing full well that you might be disappointed, and have your heart broken. Yes, it’s a risk, but the potential payoff is glorious. Are you willing to ignore The Voice, and find out what you are truly capable of achieving?

Hey! I love your comment about the angel on your shoulder! I started riding my bike to work a few months ago (it’s 4 miles one way, downhill on the way there, and uphill home!) I’d have to tell myself while my legs were shaking and my lungs were burning on those hills: “you’re a freak of nature! you’ve got this!” It’s a little embarassing, but my best friend and I ride our bikes together and that’s what she calls me when she can’t keep up! A freak of nature, that’s me :)

Hi I am new to bodyrock.tv I have been trying to follow the work outs I do work out every day, run abt 3 miles in the morning and lift weights but I still have a lot to do so I have started doing some of your work outs. I was wondering if you do anything else besides what you post on this page?

Please let me know.

My time is better not to say it took me like 40 minutes (hjahahaha) to finish this callenge but I took my time because I havent used a rope in a very loooong time probably since high school.

Thank you so much and one day I hope to have some extra money to get you not one but two cups of coffee. :)

Andrea

GREAT workout! This sounded easy but it’s not. Did my 5 minute warmup and then this. My time – 32:23 minutes – not ashamed of the time at all. After 6 reps the high knees actually got a little easier. I shoulda pushed myself a little more, but I’ll get there.

33:15 ;]

16:47
No rope or weight.

yes, I tink that Brutus is good name for this voice :P
By the way, I had the same experince as You Freddy. After 5 round my voice ‘inside my head telling me to stop about 5 rounds in.’
But I told: no, I can done. And then I heard my voice: yes you can You are Body ROCK. And you have goal

Looks like fun. I’m gonna do this later… Just got back home from the store. :P
Freddy, you’re funny…. but I think, I will feel the same when I do this routine. Let’s see. I’ll get back here and post my time later.
Thanks, our beloved Freddy and Zuzie. Merry Christmas to both of you. :)

This was awesome…I did it in 22:23…I was trying to beat Freddy’s time but was unsuccessful…thanks again for the great workout

The voice arises from fear…but there is another voice worth listening to – the inner teacher. You must quiet the voices of the distracted, insecure, fearful mind to hear it…but once you do, the benefits are infinite. The inner teacher supports risk-taking and doing what is necessary along the journey to help you reach your goals.

My score: 15:56!!

Audrey, I LOVE this!
It has such a beautiful truth to it.

To me – being a bodyrocker, eating clean and exercise (in particular HIIT) goes against every ounce of evolutionary biology in me. My biology screams “consume calories as much as you can while you can”, “stay safe”, “don’t hurt yourself”, “maintain equilibrium”. These messages are deep inside all of us because they kept us alive for millions of years.

But these messages are no longer relevant when it comes to maintaining health in our modern society. And the only way I’ve been able to overcome them is to use consciousness and kindness.

For me, acknowledging that these messages are real, that they trigger distinct neurological and visceral reactions, and were once helpful, allows me gain perspective. Then, by using inner kindness to thank my body for all it allows me to do and more, I soothe the inner critic.

Then I am in my truth and in my power, and I am unstoppable. :)

Hi there Andrea – Zuzana just does the workouts that she posts here on the site :)

15:20 but I had to do half-squats because my home-made sandbag is 32 lbs (14.5 kg).

Absolutely BRUTAL! I loved it. Thanks.

Wow, this was one good exercise challenge! To give my legs a break, and to work out my arms, I added in a set of 10 pushups to each round. But I did a different kind each time: Sumo Pushups, Prisoner Pushups, One Legged Pushups, Dive Bombers, Tricep Pushups, Arm Plank to Elbow Plank Pushups, and good ‘ole fashioned Pushups. I finished it all in 28:11.

Thank you very much for all the work you put into this site!

i really enjoy the practical application approach that makes ordinary people like me feel its possible and doable over two years i lost 20kg plus but now my body plateau out i appreciate your presentation i have new zeal

i really enjoy the practical application approach that makes ordinary people like me feel its possible and doable over two years i lost 20kg plus but now my body plateau out i appreciate your presentation i have new zeal

dear zuzana

thanks for everything all the exercise
and i just can say i love you and i love your program
i hope in future i have body like yours

lili

dear zuzana

thanks for everything all the exercise
and i just can say i love you and i love your program
i hope in future i have body like yours

lili

süper :)

I finished this in 15:43 isn’t that crazy? Zuzana did you count both knees for the jump rope? I did. And I went on to do another hour of interval cardio training.

Drunk Monkey is the name this voice.

Its a mechanism we as humans created thousands of years ago to protect us from our surroundings. Its a primitive creature that isn’t thinking correctly and we need to learn to do the opposite of what it says now that we have domesticated most of the planet.

22:51! Had to go without the jump rope…my ceiling is a tad too low.

Time of 18:00 but just with body weight. Is it just me or do people feel that they were depending more on their thighs for the squats? Instead of putting more weight on the heels?

Will definitely repeat this challenge and the next time that I do it I will definitely make the challenger harder for myself. Have been getting really off track in terms of diet and all and wanted, badly, to get back on the right track again. Randomly picked up this challenge to do before I go off to shower then sleep. Love it! Will definitely add weight for the squats (and maybe the high knees as well). It’s hard to keep the abs tight throughout the challenge!

I think you should do a challenge for handstand push ups.. About 100! Would be awesome :)

I have a dog named Brutus :D

My Brutus stopped me after the 5th round! :( I know, I’m a weak person! :) Buuuuut tomorrow I will try again..I’m not giving up on this one! 1:0 for Brutus..it was really hard today :/

Well I couldn’t wait till tomorrow, because my other voice (better one) was pushing me to complete this 10 rounds. :) And I did it! All 10 sets! 21:47! It was really brutal!

My time: 23:05min. So nice to do outside. :)

24:39
It’s pretty hot in paris today (>30°C) and I appreciated the electric fan ^^

Now it’s stretching time !
Thanks for this great workout <3

Keep the sweat ;)

16:32 with 6 kilo weights. Brutus who? haha.

Well, I did a mistake, I did sets of 10 sqauts instead of 25. The result was 07:37

13:34. 

hi  did this sucker today!  took me 24 min 17sec!  did all HKS! first 2 rounds used 23lbs in my “sandbag” then switched to 17lbs