Jan 7 2011

MMA Workout (Major Muscle Apocalypse)

Hi BodyRockers,

Friday is here again and it’s time for the last workout of this week. I like to make sure that we get in a really brutal workout on Fridays – it’s kind of turning into a little tradition for BodyRockers to get a really solid sweat in every Friday :) I really enjoyed this workout, not only because it exhausted me completely and I felt like an olympic athlete (haha) but also because I love pull ups. Pull ups are probably the most challenging bodyweight exercise – or at least for me – and they give you an incredible sense of empowerment once you are able do them. Going from being too weak to do a single pull up to mastering your first one is an experience that will send your confidence through the roof.  Once you experience how strong your body can be, you will never want to give up on that strength – it’s one of the best gifts that you can give yourself and your family.

Enjoy your workout and watch the workout video below for explanations of each exercise and variations for beginners.

Cheers,

Zuzana & Freddy

P.S.

I think I kicked my cold – I’m feeling much better today. I think my cold was afraid of pull ups :)

Workout Breakdown

Time: 20min.Workout Type: Interval trainingExercises: 5
  • 1. Sandbag Side Lunge Knee Upmax.reps
  • 2. Sandbag Side Lunge Knee Upmax.reps
  • 3. Burpeesmax.reps
  • 4. Pull Ups max.reps
  • Set your Interval Timer:40 rounds x 2 intervals of 10 and 20 seconds

Get your gear for this workout here:

Instructions:

For this workout you will need your interval timer, sandbag and pull up bar. You can also substitute your dip station for the pull up bar, or use two chairs and a broom stick.

Set your Interval Timer for 40 rounds and 2 intervals of 10 seconds and 20 seconds. The 10 second interval is your rest in between each exercise and your goal is to complete as many reps as you can during each 20 second interval. You will be doing a circuit of 3 exercises 10 times. Try to write down your reps for each round. This is my score:

1. Sandbag Side Lunge Knee Up (left) – 9 reps, 8 reps, 7 reps, 6 reps, 6 reps, 6 reps, 5 reps, 6 reps, 6 reps, 5 reps

2. Sandbag Side Lunge Knee Up (right) – 9 reps, 8 reps, 8 reps, 8 reps, 7 reps, 6 reps, 7 reps, 7 reps, 6 reps, 6 reps

3. Burpees – 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps,

4. Pull Ups – 5 reps, 5 reps 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps,

Extra Challenge for Bikini Season:

Don’t forget that we are getting into shape for the summer so we are doing an extra 20 minutes of skipping. I don’t know about you but I find the 20 minutes of skipping quite boring, so I decided to do intervals.  Set your Interval Timer for 30 rounds and 2 intervals of 10 seconds and 30 seconds. Try to keep a moderate pace and change the style of skipping for each round. Moderate pace means that it shouldn’t feel super easy, but you are also not pushing at max effort.

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  • Kay

    still recovering. but i did it! 
    1. sandbag lunge, knee up (L): 6/6/7/6/7/6/6/6/6/5
    2. sandbag lunge, knee up (R): 6/6/7/6/7/5/5/6/5/5
    3. burpees: 5/3/3/3/5/3/4/4/4/4
    4. pullups (assisted): 8/9/6/6/7 — i stopped after 5 because i felt it was too much for my shoulder

    not bad. 

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    Hoowhee! I just did this one! It was my birthday yesterday, so I indulged a little bit. :) Pasta and ice cream! Mmmmm. Anyways, my scores!
    Sandbag side lunge left: 9, 8, 9, 9, 9, 9, 7, 9, 9, 9
    Sandbag side lunge right: 8, 7, 9, 9, 9, 9, 7, 9, 9, 9
    Burpee: 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
    Reverse pushups: 6, 7, 8, 7, 7, 6, 6, 6, 6, 8

    So sweaty! Cool down and shower now. Thanks! :D

  • Janessa Reimer

    This was the first time i did this workout today, it was awesome, my muscles are tired!
    sandbag side lunge left side: 11/10/11/11/10/11/11/11/11/11
    sandbag side lunge right side: 11/11/11/11/11/11/12/12/11/12
    burpees: 5/5/5/5/5/5/5/5.5/5/5
    instead of pull ups i did bicep curls: 7/7/7/7/7/7/7/7/7/7
    i don’t have all the equipment yet….one day…
    thanks for a crazy awesome workout!

  • Carmen

    1. sandbag side lunge right side: 8/8/10/9/10/9/10/10/12/9
    2. sand bag side lunge left side: 9/10/10/10/10/10/10/10/10/10
    3. Burpees: 5/5/5/5/5/4/4/4/4/5
    4. Reverse p/u (don’t have pull up bar yet) 10/12/13/13/15/15/12/14/15/15

  • Donna

    I got around to this one today as I had missedit two days ago by doing something else:) It’s my second time doing this and I totally loved it today, even the 20 min skipping afterwards:) It’s winter here so I didn’t really need to do the skipping because nobody will notice my little muffin top happening over my size 7 jeans that I can easily hide with my big red coat…hehehe
    But I know it’s there,  so that is enough motivation for me to get the skipping done:)
    These are my scores and I am happy to say I improved since last time;
    1.Sandbag side lunge left side 9,9,10,10,10,11,10,10,11,11
    2.Sandbag side lunge right side 10,10,11,11,11,11,11,11,11,12
    3.Burpees 4,4,5,4,4,4,4,4,4,4
    4.Pull ups with broomstick and chairs 12,13,13,14,14,14,13,14,14,15
    5. 20 min skipping:)

  • Annebel Wind

    My scores, I did this friday, but forgot to post my scores:

    Squad left: 9, 8, 7, 8, 7, 7, 7, 7, 7, 7
    Squad right: 8, 8, 8, 7, 7, 7, 7, 7, 7, 7
    burpees: 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
    pull ups + chair: 4, 3, 3, 3, 3, 3, 3, 3, 3, 4

  • Anonymous

    side left: 7 8 8 7 7.5 6 6 7 7 6
    side right: 6 6 6 7 7 8 7 7 6 7
    burpees: 5 4 4 4 4 4 4 5 3.5 4 5 3
    pull ups: 5 4 5 4 4 4 3 5 4 4 3

    side lunges with sandbag were killer, but i made sure i maintained proper form. did most of my pull ups with a chair. felt a little woozy after this one, but it gave me lots of energy for the rest of the day. can’t wait to see how i feel tomorrow from this workout plus ‘wild & free’ yesterday. i’m sure it’s gonna be tender =]. thanks guys =]

  • Anonymous

    This was tough and by the time I hit the 5th round Brutus was showing his ugly face wanting me to quit but I just breathed deeply and kept on pushing.  I was trickling sweat and it took me a long time to cool down.  I also made it my goal to make sure I had at least 5 burpees each round and I accomplished it in good form! So proud and sore but I get tomorrow to rest.

    SB Side Lunge Knee Up L:  9 8 1/2 9 9 9 9 9 10 10 10
    SB SIde Lunge Knee Up R: 9 9 9 9 7 10 10 11 11 11
    Burpees: 5 5 5 5 5 5 5 5 5 5
    Chin Ups: 7 7 6 6 5 6 6 6 6 6 I used the Assisted Chin Up Machine so that’s why they were high but were hard!

    I would love to make more friends especially to keep me accountable and to just push together with.  Hope to get to know some of you soon.

  • Cilia Frascone1

    Brutus..up yours!!  lol

    So I”m looking at some of the scores and see that mine are extra high…I used a 40lb sandbag..but maybe I did’t go down as low as I thought I did?
    but here they are

    R Sandbag lunge, knee up  12, 13, 11, 11, 10, 11, 11, 11, 12, 11
    L Sandbag Lunge knee up   9, 12, 12, 12, 12, 12, 12, 12, 10, 12
    Burpees (these are my favorites:)   8, 8, 8, 8, 7, 7, 7, 7,7, 8
    Pull ups (used the chair to get up)  7, 7, 7, 8, 8, 6, 7, 5, 6, 7

    have to run to my sons BB game so I don’t’ have time for the jump rope…need a shower…lol
    will get to it later

  • http://www.facebook.com/andsch Andreas Schüttler

    if have problems with regular pull ups then try the reverse push ups first (as shown in the video) – they are a lot easier and they will improve your strength to do regular or assisted pull ups :)

  • Eleni Greekteach

    Sometimes you post a workout that is a Godsend, something I knew I needed but have been procrastinating.  All week I’ve been talking about pull-ups and how I want to be able to do an unassisted, yet I’ve stopped practicing!  As always, thanks for being that little whisper in my head.

  • Jazzy

    Just finished this one. my arms are shaking! 

    Sandbag side lunge knee up (left): 11,10,12,11,10,10,11,11,12
    Sandbag side lunge knee up (right: 10,10,11,10,10,10,11,11,11,11
    Burpees: 6,6,6,6,6,6,6,6,6,6 ( i was surprise on this one)
    Pull-up: 6,,7,5,6,6,6,5,7,7,6 

    IM SUPER PROUD TODAY! I DID ONE PULL UP ON MY OWN! :D

    • Kay

      woohoo!!!

  • Shoutentime

    I Did this workout tonight, had to stop in the middle ( because of company coming in ) but finished all 20 min. Its my first 20 workout on here. I love it. I think Im going to be kinda sore tomorrow though. After finishing went on my treadmill for 2 mile jog, walk on incline.

  • Anonymous

    The sense of accomplishment from completing this plus the skipping challenge was euphoric!! 
    No sandbag so held 7.5 in weights in each hand (15# total) for the first 5 rounds, then no weight the last 5: 
    9,10,10,10,9,10,8,10,9,10
    10,10,10,10,10,10,10,10,10,9
    5,5,5,4,4,4,4,4,4,4
    Reverse Push Ups:9,7,8,8,7.5,8,7.5,6,5,7

    That last 10 rounds of skipping felt like CENTURIES! 

    LIKE I’D SLIPPED INTO SOME HIGH KNEES BLACK HOLE! 

    (So glad I finished tho! Thanks Z & F!)

  • http://twitter.com/karmalaluna Arika

    My scores:

    Side lunge (right): 9,9,9,9,9,9,8,10,8,10
    Side lunge (left): 9,8,9,9,10,10,8,9,9,10
    Burpees: 6,6,5,5,5,4,4,4,4,5
    Pull-ups (assisted): 5,4,6,4,4,4,4 and a half lol, 4, 5,5

    I tried to get in the 30 rounds of jump roping but I ran out of energy so I only did half.

    Besos for the workout! My brother came in as I was doing this. “You’re doing more pull-ups than me! Who is this body rocking chick?!” I think he’s going to join me as I do these workouts now. ;)

  • ZoeRocker

    This workout was amazing! My shoulders were sore from those sandbag swings I did yesterday. I could only finish 5 rounds because my hands were burning so badly and my back pack kept dragging on the floor (I’m short). It took me 12:14 so I was definitely making good time, but I just couldn’t do any more. These are my scores for this workout:

    1. SB Lunge/knee up (L)- 10,8,8,8,8,8,7,6,7,7
    2. SB Lunge/knee up (R)- 8,8,9,8,7,8,8,7,7,7
    3. Burpees- 6,6,6,6,6,6,6,6,6,6
    4. Reverse push-ups- 11,11,9,8,9,8,8,8,7,7 (I don’t have a pull up bar)

    I also don’t have a dip station OR a sandbag. I use two chairs for all the dip station and pull up bar  exercises and a backpack filled with bags of rice and flour (20-25lbs) for the sandbag exercises. I do these workouts every day so I think I am going to have to invest in these simple pieces of equipment. I think they will help my form and overall performance. Thanks as always Freddy and Zuzana for being amazing!!!

  • Marta

    I was going to do this workout today, but really can’t, because my legs are so so so sore from the 500 squats I did yesterday… So today I only did 20 minuts of crunchs, side crunchs and pushups… Next time I will do this one.

  • ZoeRocker

    If you look through the bodyrockers column, there is a woman that explains how to do all of these exercises right up until the birth! Just type in “pre-natal bodyrocking” in the search box and it will come up. I’m sure it will be very helpful:)

  • Anonymous

    zuzana!! i loved this workout!!
    i feel great!!
    at the 8th round was like i couldn’t even breath, but i pull myself and i finished!!
    here my scores:

    Sandbag Side Lunge Knee Up (left): 9 9 9 8 9 8 9 8 10 8
    Sandbag Side Lunge Knee Up (right): 9 7 10 9 10 10 9 9 10 9Burpees: 4 4 4 4 4 31/2 3 4 4 3
    Reverse Push up: 8 8 10 8 11 9 11 8 8 10
    Thank you so much! n.n

  • Bohdanam

    11 10 10 9 10 12 11 11 11 13
    12 9 10 10 11 12 11 11 12 13
    7  6  7  6  6  6  6  6  6  7
    7  5  5  5  5  6  5  5  5  6
    wow
    doesnt get old

  • http://www.facebook.com/andsch Andreas Schüttler

    At first: congratulations! :)

    I, personally, don´t know why one should stop doing the exercises. As long as you feel good and as long as you drink and eat enough there should be no problem at all. Your body will tell you when it is time to reduce it and you should listen to it (especially regarding exercises where you have to jump).
    But some exercises are possible throughout nearly the entire pregnancy :)

  • Anonymous

    major muscle apocolypse now – “i love the smell of sandbags in the morning”

    side lunge knee up R:  10 10 10 10 10 10 10 8 8 8 9
    side lunge knee up L:  10 10 10 11 10 9 7 8 9 10
    burpees: 6 6 6 6 6 6 6 6 6 7
    doorway pull-ups:  6 6 6 6 6 6 6 5 6 4 – unassisted first 3 sets, completely assisted by set 10.

  • http://www.facebook.com/andsch Andreas Schüttler

    definetly too much weight in my bag – so the side lunges were killer….I didn´t do more than 4 or 5 per side and per round.
    Burpees were completely constant at 4 per round (three times I did 4.5 but I counted them as 4)
    Reverse push ups (didn´t have a pull up bar) were between 5 and 7 the first 6 rounds (depends on how fast I was able to get to the chairs with the broom stick *g*) and the last 4 rounds it only were 4 to 5 reps per round.

    For my little daughter I built the “broom stick on chairs reverse push up bar”, too, just a little lower and she had fun to do the reverse push ups and burpees together with me :)

    I would do a bit skipping but my children have to go to bed now (8 pm here) and I don´t want to disturb them. I´ll do it tomorrow :)

  • Rebeca

    I had to split up the work out. First I did six rounds, then the 20 min. of skipping with diff. variations, e.g sideways, higher or lower and dance moves. And then the last 4 rounds of the workout.
    This was really intense and I didn’t think I’ll make it, but I did and I’m so proud of myself :D

    side lunge left:6/9/11/11/9/11/12/11 ½ /11/11side lunge right: 10/9/9/10/11/10/11/11/11/10 ½

    Burpees: 4/5/4/5/4/4/5 ½ /4/4/4

    Pull
    ups (with two chairs): 9/10/12/10/8/10/12/10/10/15Not so bad but now I need a shower and a fresh and delicous mango <3Keep rocking!

  • Zoe Quixote

    this was my first time with this one… sooooo hard. i was ready to die only halfway through–you can tell by that odd 4 in the one side lunge score :P   after 5 rounds, i switched from pull-ups to reverse push-ups, ’cause i was gasping so hard i couldn’t exhale hard enough to pull up more than twice! :)

    right lunges: 12, 11, 9, 8, 9, 4, 8, 10, 9, 9
    left:  13, 10,10,9,10,8,10,9,8,8
    burpees: 5,5,5,5,4,4,4,4,4,5
    pull-ups: 4,3,3,3,2,….reverse push-ups: 8,6,8,5

    this one was super-hard…..!

    • Zoe Quixote

      oops, missed another 8 in the reverse push-ups. :)

  • Mary Lou

    Lots of great numbers again! Mine are better than last time (1/8/11) too and with 20lbs.
    side lunge left: 9,9,8,8,8,8,8,8,8,8   6 more than last time!
    side lunge right: 9,9,8,8,8,8,8,7,8,8 12 more than last time!
    burpees: 4, 3.5, 3,3,3,3,3,3,3,3    1.5 more
    pull ups: 3,3,3,3,3,3,3,2,2,2    3 less:(    I used the chair with all of them, but I think it was more me than the chair this time! :)

  • ingrid haustein

    RL: 6 7 7 7 7 9 8 8 9 10
    LL:6 7 7 8 5 8 7 8 9 10
    burpees: 4 4 4 4 5 4 4 4 4 5
    reverse pull-up (between 2 chairs) 6 6 7 7 7 7 8 7 7 8
    i feel good but i didnt’ the jump becouse my legs are killing me :) have a nice weekend
    kiss everybody

  • Daphedan

    lunge w/ knee up
         RL-8/7/8/7/8/7/7/7/6/7
         LL-9/8/8/8/7/7/8/7/7/7
    burpees-5/4/5/5/5/4/5/4/4/5
    reverse pull-up (between 2 chairs)-7/8/8/8/8/7/8/9/8/9

    Didn’t do the jump ropes, but I was sufficiently wiped at the end of the workout.

  • http://www.facebook.com/people/Rosalie-Salemink/618241291 Rosalie Salemink

    Phew, that was a good one!
    Right: 8 8 8 8 7 9 9 9 9 8
    Left: 8 8 8 8 9 8 8 9 9 9 
    Burpees: 4 every time
    Did knee-raises instead due to lack of equipment: 11 10 10 10 11 10 10 10 10 10

  • Sheila

    My score~ Side lunge ~ Left- 5-8-8-9-8-8-8-6-7-7 Right ~ 6-7-6-8-6-7-7-5-6-5
    Burpee pushup ~ 4-4-4-4-4-4-4-3-4-4-
    Pull up-dip station ~ 8-8-7-8-7-7-8-7-7-8
    Great workout!  Thanks!

  • Anonymous

    SBSL: 7,8,8,9,8,8,8,9,9,8  and 9,8,9,9,9,8,8,9,9,9
    Burpees: 4,5,5,4,4,4,5,5,5,5
    Pullups: 6,7,6,7,8,6,5,4,5,6

    Grant it however, I took two 1+ min breaks

  • Peta

    Good workout.
    Right: 9, 9, 10, 10, 9, 9, 9, 10, 9, 9.5
    Left: 11, 10, 9, 10, 10, 10, 10, 10, 11, 10
    Burpees: 5, 5, 5, 5, 5, 4.5, 4.5, 4.5, 4.5, 4.5
    Pull-ups: 8, 7, 5, 7, 6, 7, 5.5, 5, 6.5, 5

  • AmBoaksy

    O…my…I really had to talk myself through this one to get to the end.  lol.  I added another 5 lbs to my sand bag, so my buns are burnt (out) atm.  Nevertheless, the workout went by quickly.  Here are my scores:

    Sandbag Side Lunge (Right leg): 8, 7, 8, 7, 8, 6, 7, 5, 7, 7
    Left leg:  8, 8, 6, 8, 7, 8, 7.5, 7, 8, 7.5
    Burpees:  4.5, 5, 5, 5, 4, 4, 4, 4, 4, 4.5
    Reverse Pull Ups (I don’t have a pull up bar):  13, 12, 13, 16, 16, 16, 14, 15, 14, 16

    Nos vemos!!!!

  • http://twitter.com/misathemeb m

    1. Sandbag Side Lunge Knee Up (left) 10lb sandbag* –9,9,9,8,9,9,10,9,9,9 i really stuck that butt out and got low on those side lunges. i def felt it!

    2. Sandbag Side Lunge Knee Up (right) 10lb sandbag* –9,9,9,10,10,10,9,9,9,9

    3. Burpees – 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps, 4 reps,

    4. knee raises on dip bar – 8,9,8,8,8,9,9,8,8,7

    *my arms were KILLING me this morning after all those sandbag swings…kinda want to get a kettlebell!

  • http://www.facebook.com/people/Mily-Miguel/592457099 Mily Miguel

    Awwww I don´t have a pull up bar yet. :(
    I will search for another workout :)

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    This one was a first for me,but it was the kinda workout I was hoping for today: One that should leave me sore :) My Scores:
    Sandbag Side Lunge Knee Up (right): 9,9,9,9,9,9,10,10,10,10
    Sandbag Side Lunge Knee Up (left): 9,9,10,9,10,9,10,9,10,9
    Burpees: 5,5,4,4,4,4,4,4,4,4
    Pull-ups:4,3,3,4,4 Chin-ups:3,3,3,3,3

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    It’s so good to be back home and be able to access the equipment.
    My scores for this one were:
    Sandbag Side Lunge Knee Up (right): 9, 9, 10, 10, 10, 10, 10, 10, 10, 10
    Sandbag Side Lunge Knee Up (left): 10, 9, 10, 10, 10, 10, 10, 10, 10, 10
    Burpees: 4.5, 5, 5, 5, 5, 5, 5, 5, 5, 5
    Pull-ups: 4, 5, 5, 5, 5, 5, 5, 5, 3, 6
    Hopefully I can catch up with the other previous days’ workouts as well soon.

  • http://ofdreamsandseams.blogspot.com/ Katja

    Holy Crabdominals!
    I added a little challenge within the workout: I had to manage 5 burpees in every round. It was ok to do the last half of the last rep. after the beep (like the last jump up), but no more than that. Well, I managed. But I am WASTED!
    And crazy enough to say: Thank you. I love you guys.

    Sandbag Side Lunge Knee Up (left): 8 7 7 7 6 6 7 7 6 6
    Sandbag Side Lunge Knee Up (right): 8 8 7 7 7 7 7 7 7 7
    Burpees: 5 5 5 5 5 5 5 5 5 5 (YEAH!)
    Pull-ups on Dip Station (actually: handles on kitchen counter): 9 9 8 8 6 8 8 7 7 6

    Add to that: sprints between my room and the kitchen for the pull-ups, so I will NOT NOT NOT do jump rope. And I do NOT NOT NOT call that a brutus victory. Should I??

    • Anonymous

      LOL!!! I did the same thing with the Pull Up sprints.  That’s so funny.  That right after those burpees was killing me

  • Anonymous

    My goal for the next time I do this workout is to do at least one unassisted pull-up. :)

  • Vivi

    I never made this one before.
    My score is
    1/ side lunge knee up 10kg R : 13.13.14.15.15.15.15.15.15.16
    2/ side lunge knee up 10kg L :  14.14.15.15.15.14.15.14.15.17
    3/ Burpees : 6.7.7.7.7.7.7.7.7.7
    4/ Pull ups assisted : 6.7.7.6.7.6.6.6.6.8

    My legs began to tremble at 4th round !! I like burpees in the middle, that permit to “breath” !

    • http://twitter.com/misathemeb m

      wow! that’s a lot of burpees in that time! maybe i’m jumping too high haha, i could only squeak out 4, i almost had 5 a few times but didn’t count them since they weren’t complete :)

      • Vivi

        It’s true that I did not try to touch the ceiling !! hahaha

    • Anonymous

      Damn girl, you  were killing those lunges!

  • Tania Figueroa

    Agree!  

  • Tania Figueroa

    Yeap! Me too!!!

  • MariaBjørgJepsen

    I did not remember this one, so it must be a first timer for me :) But I DO remember those “hott butt no. 1 panties” you are wearing, Zuzie ;) LOVE THEM!!!

    My scores, sandbag 10 kilos:
    1. SB Side Lunge, Right: 16-17-18-16-17–17-18-18-18-18
    2. SB Side Lunge, Left: 16-17-17-18-18-18-18-18-18-16
    3. Burpees: 6-7-7-7-7-7-7-7-7-7
    4. Pull-ups, assisted: 6-6-5-6-6-6-6-6-6-6

    NOW I will bike to work and deliver top service all day and look forward to my night off. Amazing. S’gonna be FUN… and a bit wet, ha ha ;)

    Have a GREAT weekend, all of you!
    Much love, Maria

    • Vivi

      You really have good legs!!

      Have a nice WORK day !! ;)

      PS: we are disagree about one thing………i don’t like her panties !! haha :p

      • MariaBjørgJepsen

        Ha ha, well, that had to happen some day, lol :P
        I actually had a killer good day at work, everything was just flowing nicely :) my twinsister is coming over tonight. We are going to have the best time ever!!!! Nice food, delicious snacks, home made cakes and confections.. and drinks!!! I HAVE to celebrate my exam properly, ha ha. Do you have any fun weekend plans?
        Much love and hugs, Maria

        • MariaBjørgJepsen

          …. by drinks I mean BEER. Maria <3 BEER :)

          • Vivi

            I hate beer !! lol ! I can’t drink that. Me it is Martini !! And here in Brittany, we often find an excuse to make an apperitif !! haha
            Tonight we are invited at home’s parents, for father’s day (in late)

            What’s your exam?

            Have a good night with your twinsister !

            • MariaBjørgJepsen

              Ha ha, an excuse to celebrate something with a drink is always nice ;) Even on boring week days, ha ha. I just passed my final exam this Wednesday! Now I can call myself Service Manager with speciality in Hotel and Restaurant management :) I am so happy!!!
              Enjoy your evening (and your Martinis), dear!
              Much love, Maria

              • Mary Lou

                Congratulations!

                • MariaBjørgJepsen

                  Thanks a lot, Mary ;) have a great weekend!!!

        • http://twitter.com/GoustiFruit GoustiFruit

          What, there are two like you ?????

          • MariaBjørgJepsen

            Ha ha ha, almost ;) But she doesn’t do BodyRock! She is only 17 sec. older than me!

        • http://twitter.com/GoustiFruit GoustiFruit

          What, there are two like you ?????

    • Donna

      So that’s how you get those great looking legs by biking into work:) I also love Zuzi’s tights, they would look great on those legs of yours as well:)

  • Anonymous

    anyone who can do real pull ups (palms out)? i need some advice please!

    I can do a few chin ups with no assistance, but im just shy of being able to do a full pull up.  should i do all assisted pullups, or should i do chinups with no assistance? which would be better for my strength to do a pull up?

    thank you :D

  • Kat:)

    sb lunge & knee up L 8 7 5 8 8 8 8 8 8 8
    sb lunge & knee up R 8 8 8 8 8 8 8 8 8 8
    burpees 4 3 4 4 4 5 5 5 5 5
    reverse pushup 15 15 17 18 20 15 18 18 20 25

    I am beat and still gotta skip for 20 min :)

  • http://aphrodiitee.deviantart.com/ Isidora

    Today (thursday) i did lose yourself workout, it was sooooo intense! 

  • Kat:)

    Gonna jump on it in a few :)

  • Kat:)

    Gonna jump on it in a few :)

  • Anonymous

    I think Zuzana got them about 8 months ago?

  • Iceland

    Hi from Iceland
    I have been doing bodyrock for a week and I am not going to stop

  • Pingback: As fit as a…? « Butterfly Season

  • Dana

    Sandbag side lunge knee up (L) – 8,5,7,6,7,5,6,6,6,5
    Sandbag side lunge knee up (R) – 6,7,7,7,7,6,6,7,6,5
    Burpees – 4,4,4,4,3,3,3,4,4,3,3
    Pullups – 6,5,5,5,5,4,4,4,3

    I use a band to assist on my pullups that lets me dial in how much I need because I can only do a few on my own, but I was dying at the end! Great workout, even though I could barely jump rope afterwards!!

  • http://twitter.com/liteNfit KathleenMarie

    My timer just arrived- so excited : ) Thank you for posting interval times for jump rope (skipping)- I am looking forward to the extra challenge- especially since you mentioned bikini season. Your amazing, Thank you!

  • Katie starck

    i love those pants!! ware to you get your cute sports bras?

    katie

  • Anonymous

    Hey there – we lived just outside of Gan last spring and summer! Food Basics and Timmies were a frequent stop for us!

  • Anonymous

    Thanks Johno – always great to have another Marine here!

  • Anonymous

    No time off for that :)

  • Anonymous

    There must be at least a 100 bodyweight only routines to choose from on the site :)

  • Natalie

    Before I did this workout, I did the Hanging Knee Raises Exercise Challenge since I haven’t worked out in a couple of days. I finished 50 reps in 3:59.01. My score for this workout was:
    side lunge knee up (L)- 7, 10, 11, 10, 11, 11, 11, 11, 11, 11
    side lunge knee up (R)- 10, 10, 11, 11, 11, 11, 11, 11, 11, 11
    burpees- 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
    pull ups- 7, 7, 7, 7, 5, 5, 5, 6, 5, 4
    The pull ups started to get really hard at the end!!! But I still tried to push through and not stop. I can really tell the difference from not working out in a couple of days, then going starting up again. During those days that I don’t workout, I feel sad and bored and I tend to eat a lot of junk and eat when I’m not even hungry!!! I’ve been so mad at myself for letting me do that after all the work I’ve done the past few weeks during winter break. But I made a promise of myself that from now on, I WILL NOT miss another workout!! I’ve worked out yesterday and today after and I can already tell I feel much better. Thank you guys!!
    -Natalie.

  • Ru

    1. 10-9-7-8-6-7-6-6-6-6 (w/25lb dumbbell)
    2. 10-10-9-10-9-10-8-9-8-8 (w/25lb dumbbell)
    3. 5-5-5-4-4-4-4-4-4-5
    4. 5-4-3-3-3-3-3-3-3-3(no chair)

    Awesome workout! Thank You : )

  • http://twitter.com/musicbykg Kgomotso Tsatsi

    this one was sooooo haaaard, sweat is just pouring down my back and I don’t sweat that easily normally; one would think that the shorter intervals would make things easier…but it was WWAAAAY harder, thank you…off to skipping now!

  • Ticotexas/41/69/150

    7,8,8,8,8,10,8,7,7,8
    8,8,9,9,9,10,9,9,10,9
    4,4,5,4,4,4,4,4,4,5
    9,8,9,9,9,8,8,9,9,8

    297 total

  • Mountrobson

    I’ve been working out with BodyRock for about a month now — WOW!!! Thanks for helpin’ a Texan/Canadian brother!

    Here’s what I’ve been doing to battle the “boredom” of 20 min of skipping rope:

    I break each 100 skips into 5 sub-groups of 20 skips each. 1) two-foot hop 2) L scissors 3) R scissors 4) L-foot only 5) R-foot only. I do each set of 100 as fast as I can — each set acting like an interval sprint. I catch by breath for a minute or so and do the next 100.

    Thanks again for your wonderful website!!

    Brent

  • Anonymous

    They are Adidas :)

  • http://www.zirafatkobloguje.blog.cz Kajinka

    Thanks Zuzka, it was a great workout I felt totaly exhausted right after, but now after my shower and skipping I am so happy and energized. Keep it up. My score is:
    Sandbag side R- 9,8,7,6,7,5,5,6,6,5
    Sandbag side L – 9,5,7,7,6,5,5,7,6,7
    Burpees: 3,4,3,3,3,3,3,3,3,3
    Reverse push ups: 7,7,7,6,5,5,6,5,4,5

  • Kirry (dutch)

    1 – Sandbag Side Lunge Knee Up (left) – 6, 5, 6, 6, 6, 5, 6.5, 5, 4.5, 6
    2 – Sandbag Side Lunge Knee Up (right) – 5, 6, 6, 7, 7, 6, 6, 6, 6, 6
    3 – Burpees – 3, 3, 3.5, 3.5, 3, 3, 3, 3, 3, 3
    4 – Pull Ups – 4, 3, 3, 3, 3, 3, 3, 3, 3, 3

    The intervals for skipping rope really helped allot.

    Have a nice weekend!

  • Dantev

    Hi Zuz
    Good to know that you are feeling better. I’m better too …thanks for asking hahahha

    My score
    Side Lunges left leg w Kettlebell (I forgot about knee ups!!)
    13, 10, 11, 10, 11, 10, 8, 7, 7, 10
    Side Lunge right leg w Kettlebell (no knee ups)
    11, 9, 11, 11, 10, 9, 10, 7,9, 7
    Burpees
    6, 8, 7, 7, 7, 7, 7, 7, 8, 5
    Pullups(from standing position
    8, 6, 6, 6, 6, 5,6, 6,4, 5

    Great thing as always.

    Best regards from Poland!

    • Anonymous

      Glad you are feeling better :)

  • http://www.facebook.com/people/Sjanett-de-Geus/100000068296728 Sjanett de Geus

    pffft totally dripping with sweat… and it feels amazing! :-)
    Did the complete routine: warm-up, workout, stretching and 12 minutes freestyle interval rope skipping (still building up on this)
    My score:
    1: 7-6-5-6-7-7-7-6-7-7-6
    2: 7-6-6-6-7-7-7-7-7-6-7
    3: 2-3-3-3-3-2-2-2-2-2 (the first 4 rounds with sandbag/normal burpee, then switched to beginner mode)
    4: 3-4-4-4-4-3-3-3-3-3 (couldn’t do this without relying quite heavily on my left foot for support! Still felt my upper abs from the knee raises yesterday)

    Thanks for another great routine, feeling confident that by the time summer is here I’ll look great in bikini!
    Sjanett

  • http://www.facebook.com/eli.menendez Eli Menendez

    Hi bodyrockers!
    I live in a tiny place with very little furniture and I am happy to say I found a way to do reverse push ups today!
    So unfortunately I still have no sand bag but that just means I need to work extra hard with out it!
    1. (no Sandbag) Side Lunge Knee Up (left) 11, 12, 13, 14, 14, 15, 15, 15, 16, 15.5
    2.(no Sandbag) side lunge knee up (right) 12, 12, 13, 14, 14, 15, 14, 15, 15, 16
    3. Burpees. 4.5, 4.5, 5, 4.5, 5, 4.75, 4.5
    4. Reverse Push ups. 9, 8, 10, 9, 8, 10, 9, 10, 10, 8

    Thank you bodyrock tv

  • Weakling

    I just found out about this site and I want to try following your workouts everyday .
    Unfortunately it is veeery hard for me. I have barely exercised at all before because I had a fatigue syndrome for many years. Your exersices look like they’re very fun to do, but as soon as I star it’s just too hard and I give up after a few minutes! Even doing the beginner’s versions I easily loose my motivation and any hope of becoming fit. Because I am so unfit I usually become very dizzy right away and I have to sit down and so I give up.
    Do you have any suggestions to how I can build up my strength again without loosing my motivation? I really want to get in shape, but it seems like no matter what I try it’s just too hard for me. It makes me feel weaker every time I exersice. I know that I have to be patient in order to see results, but I just need some help with my motivation.. And also, what can I do if the exersices are simply too hard for me?

    • James

      Are you doing Zuzana’s warm-up? The first exercises involve boosting your motivation and I have found them really useful. Try that.
      The mind will always quit before the body, so push as hard as you can, drink lots of water.
      If I start flagging I think of everyone else on this site suffering as I am!
      Diet is really important too, you’ll need protein to build muscles, drinking skimmed milk post work-out will help.
      Good Luck.

  • http://www.facebook.com/people/Maria-Bjorg-Jepsen/754945057 Maria Bjørg Jepsen

    Hey Zuzana, Freddy and all BodyRockers!

    This MMA Workout was great! The sweat was pouring from my forehead, just the way we all love it :)
    Unfortunately, it wasn’t as hard as is should be, because I haven’t put up any Pull Up Bar yet.
    My boy just got an “old school” one in a wooden design, which I guess is completely usefull, if Ibuy myself a par of training gloves :) I did Rows instead of Pull Ups. I didn’t use any weight for the Side Lunges, but right now I’ve just bought the PERFECT BAG for sandbag use and filled it with catlitter. Can’t wait to try it later!

    My scores:
    1: 13-14-5-13
    2: 13-13-5-15
    3: 13-13-5-15
    4: 13-13-5-14
    5: 13-13-5-16
    6: 13-13-5-17
    7: 13-13-5-16
    8: 13-13-5-16
    9: 14-13-5-17
    10: 14-14-5-18

    Have a GREAT weekend :) / Maria

  • http://twitter.com/thefruitpursuit Sabine Spaargaren

    It sucks, I bought a pullup bar and in my old appartment it was hanging in the doorway to the kitchen, and my bf did like 10 pullups every time he walked in haha, got a great body from that! as for me, well I was still practising with it. but in our new appartment we cant hang it, its a huge old mansion, a monument, and the doorways are too high and whatnot.

    • Anonymous

      We had the same issue with our new place – doors were really wide. Try the wall mounted one :)

  • Bodyrocker Justina

    Hi Zuzana and bodyrockers,

    I hated it :) hahaha – super hard! those pull ups – OMG, but we’ll work on them, right? so next time when we repeat it – our reps will be much better i hope.
    So my scores:
    Sandbag side lunge (left): 8;4;7;6;6;5;6;6;4;4
    Sandbag side lunge (right): 8;7;6;6;6;5;7;5;6
    Burpees:4;4;5;5;4;4;4;5;4;4
    Pull ups: 5;4;4;4;5;3.5;2;3;3;2

    Have a good day!! xxx Justina

  • Henry

    If you like pull ups, you should try to master muscle ups. It’s combining a pullup and dip.

    Usually done on rings, but it’s possible on a pullup bar.

    Do a standard pull up, but then once at the top, try to go up further so you end up above the bars with both elbows extended. If that description does not help, best muscle up video I’ve seen:

    http://www.youtube.com/watch?v=2q8KMnWUsvg&feature=player_embedded (first 20 sec).

    Or you could also try handstand pushup, they too are a big bodyweight exercise challenge, especially if you can do it without any support.

  • Evulik

    Hi Zuzi and Freddy,
    I would like to ask a question. Could I jump rope before workout??? Or after it??? What is better? Would not it be better if I want to burn more calories??? Please give me an advice…
    Evička :-D

  • Debbie L

    Hi guys!!
    Great idea about the “interval skipping”! I’m trying it today.
    I want to share with you another way of skipping that’s been working for me and it’s fun. I hope I know how to explain it in my english… ;)
    You begin by doing 1 round of 1 jump (easy, isn’t it…?) then 2 rounds of 2 jumps, 3 of 3, 4 of 4 and so on until 10 of 10. Once you made the 10 of 10 you can stop or you can do 9 of 9, 8 of 8, 7 of 7… And so on and on and on… (Set the timer as a stop watch!)
    Now, the best part is… IF YOU FAIL 1 JUMP YOU HAVE TO REPEAT THE ENTIRE “NUMBER”, I mean, if you fail in the 5th round of 5′s for example, you have to start again from the first round of 5′s… (no cheating!) Got it??
    Have fun!!! =D

    Kisses!!

    Debbie L

  • http://twitter.com/GoustiFruit GoustiFruit

    You know what ? I just realized this watching this last video: I think it was between Christmas and new year, I found that you looked a little “tired” on a couple of your videos but I didn’t comment on it because I thought that like for anyone else, the Christmas period is draining lot of energy… but now I wonder if you were not just starting to get ill !? Maybe that’s back then that you got a cold or something that turned into these few days of weakness. But in today’s video you look better, more glowing. I don’t know if you are totally recovered (in my experience, I need 3-4 weeks whenever I get a cold to fully recover) but if you’re not, don’t push it too hard, take your time ;-)

  • Aiden

    Your cold appears to be vanquished. Good to know and i must say, those are some very cool pants.

  • Anonymous

    Hi guys,
    please, please, please bring the pictures explaining the exercises back!!!!! It makes it so much easier to take workouts with me anywhere I go, because I can print them. Pleeeeaasseee! :)