Jan 14 2011

Swimming In My Own Sweat Workout

Hi BodyRockers,

Well it’s that time of week again – time for the BIG SWEAT – and this workout will deliver buckets of it :) You may remember the Burpee Fusion workout that we did a while back – we climbed up a mountain of Burpees together in a killer fat burning inferno. Today we are going to scale back down the mountain one never ending set of Burpees at a time. I don’t want to scare you guys (well maybe a little) but this workout is intense. The good news is that you can tackle it at your own pace, and even if you are a complete beginner you can do the modifications that I show you in the video. For you more advanced BodyRockers out there – take a look at the beginner variations and keep them in mind. If you feel like you can’t continue and the “voice” is telling you to quit, down shift into beginner mode and keep pushing out the reps.

We are going to start using the “like” button above as the bell. If you complete this workout and you feel like you gave it your honest to goodness 100% then hit the button and ring the bell. Don’t go near the like button unless you did your best. If you are a beginner and you pushed through as hard as you could but were unable to finish then that counts you get to ring the bell too. Everyone else – don’t touch it. I want to see how many rings we get on these workouts.

Enjoy your workout!


Workout Breakdown

Time: ?min.Workout Type: Time ChallengeExercises: 30
  • 1. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees20
  • 2. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees19 reps
  • 3. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees18 reps
  • 4. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees17 reps
  • 5. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees 16 reps
  • 6. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees 15 reps
  • 7. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees 14 reps
  • 8. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees 13 reps
  • 9. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees12 reps
  • 10. One Arm Sandbag Swing (right arm)10 reps
  • One Arm Sandbag Swing (left arm)10 reps
  • Burpees11 reps

Get your gear for this workout here:


If you guys still have the strength to do a 20 minute session of moderate pace of skipping after this workout, then go ahead. I have to admit that I did only 15 minutes of skipping and intervals of 10 seconds of rest and 50 seconds of skipping. If you don’t have a jump rope, you can also do high knees, jumping jacks or jogging in place.


Around The Web
  • Anonymous

    Did this one today using 20.5 lb sandball, and left pushup out of the burpees, took it slow trying to keep it to a low cardio! Lol. Took me 24:55
    Thanks zuzana

  • Alejandra

    I modify this one doing swings with both hands and 13kg sandbag. It was sooo brutal!!!!
    Time: 25: 37 at the end I almost collapse!!!
    Great sooo great workout!!!


  • Kat<3bodyrocker4life

    I did this one today and finished this in 21:31
    I also did 1000 skipping rope in 8:58
    20 sb rows
    20 sb cleans
    20 sb press
    10 sb clean (over head while turning to  the side alt sides)
    20 sb sq + leg lifts
    20 sb sumo sq + twist
    finished in 6:16

    did an extra ab bonus
    30 crunches
    20 leg raises
    15 each leg side v crunches
    Thanks for this Amazing workout =)

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    29:39 but instead of sandbag swings I did 10 reptiles and leg lifts (1 reptile plus 1 leg lift = one rep) on the balance (swiss) ball between, and I ended with the round that had 10 burpees instead of 11.  I just counted it wrong. :)  GREAT workout!  Loved seeing Zuz again!!!

  • XeniaEB

    I did this workout in about 50 minutes, and have no time for skipping, but geeezzzz… I’m so dead!
    I’ve been low on energy all day, and I bet I could do it faster, but this will be a good time to beat next time! Been a bodyrocker for almost 2 months now, and I love it. Feels so good to rock the body hard at least once a day.
    *highfive you guys!*

  • Anonymous

    Just did this workout…..wasn’t able to do the skipping…..however, going to rest for a moment and then do the 60 Rep Side Burpee Challenge…..my time for this one though was 20m 32s…..beat my personal best by over 2 minutes (from May)…..woohoo!!!!

  • http://onlineczech.ru Daria Valentinova

    Did it fir the first time today (22.08.11) .
    My time is 32:25.582 :)))

    after 2d round of burpees I honestly was about to give up (although I normally do your workouts  without any beginners modifications)… Then I decided that I after 4th round I will modify burpees to “non-pushup ones”.
    But I … forgot about it and remembered only on the last round.

    Of course I did it to the end in a regular way without any modifications…

    But now… I’m dripping in my own sweat.!!!!!.. I even can not seat on my chair!!! THANK YOU VERY MUCH!!! That was a fulfilled promise!
    that was a great workout!

  • Jill Hobbs

    Everytime I think I’ve done Zuzana’s hardest workout (600 Rep Fat Burn), I find one to top it! This is my official hardest Body Rock workout I’ve done. I did all my pushups in perfect form. I did modify the jumping back on about 10% of them but I am so impressed that I conquered this workout.

    My time: 29:39.

  • Vivi

    BIG SWEAT ?? Yes it is !!!!! Awesome !!! It had been a long time since I wanted to make it that one !And I love it !
    My time (with a dumbbell 10kg/ No sandbag here) is 20 min 13s ! And I’m swimming in my own sweat too !!!

  • Sarah G

    31:15 with a 15 lb backpack (don’t have a sandbag)! Wowzers. I’m done. lol Thanks!

  • Anonymous

    I did this one for the 2nd time and beat my PB. Yay!! ;)
    I added more weight as well – I used a 20lb kettlebell and did it in 27’03” (last time I used a 15lb sandbag and did it in 28’15”)
    The burpees are harder on my legs than they are on my arms – weird! I think it actually depends which exercise you combine the burpees with. I bet that if I had done pull up or any other upper exercise before each burpee, I would have felt each and every burpee on my arms!!

  • Anonymous

    I did this one yesterday. My time was 37:38!! That’s long I know, but this one is pretty hard. I had a great workout and a great time torturing myself.. :D

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  • http://www.facebook.com/profile.php?id=573386225 Stephanie Larivee

    I am so proud of myself for completing this workout!! It took me 28 minutes and 15 seconds, and I think I did about 4-5 minutes of skipping (I was watching the clock and didn’t keep track of the minutes) but then got cramps in my stomach so I stopped. I did this workout with a friend of mine who is your typical gym rat (i.e. lots of lifting heavy things and not a lot of cardio) and I am happy to say that I totally kicked his ass :P But I’m proud of him for sticking it through to the end!

    By the way, I think we’re way overdue for a new workout clothes fashion haul! ;)

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  • Thesportydoll

    I think I am going to die… amazing workout, thank you 28 minutes, I feel so out of shape, which is strange

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  • http://twitter.com/#!/empowart Jessica

    HI EVERYONE!!! This was absolutely brutal… but what made it even MORE brutal was that I thought we were doing burpees all the way down to ONE!! So the entire time the burpees I had to do in my mind were just LOOMING!! As I was reaching Zuz’s time I thought to myself “how did she do this?” I wasn’t even halfway there. So I decided to double check and sure enough it was only to eleven! hahaha! Thank goodness I checked or else I think I’d be dead! I managed to complete this workout in 29:40! :)

  • http://30bananasaday.com Windlord

    Early on I caught myself slacking a wee bit, and thought “That ‘tude won’t earn a ‘LIKE’! Come on!”
    Upshot was I completed this over 10 seconds faster than I did the equally evil Burpee Fusion of 2 weeks ago, and that’s with double the Swings (35# today vs 45# two-arm then)
    Not being on FB, I can’t click, but off the record, ME LIKEY!

    [19:53] 35 lb DB

  • Anonymous

    but they love you :)

  • Charlyne

    Did warm up; 10 intervals as described, my time 24:27; then 60 get up & step ups; Cool down.This one was brutal! Missed yesterday,so added to today…no skipping for me…just cannot get more than 19 or 20 skips before I almost trip myself…I do my healthglider for 20 minutes instead…ZHZopefully I get close to the same benefits! NOW ..shower & coffee time!

  • K.O.

    29:06…. I misread the rounds and thought I saw 20 burpees per round, so for the first 4, I did 20, and then I was looking at how many rounds I had to do and noticed that the number of burpees were going down per round and I jumped for joy.

  • Lottie w

    I did it wowsers 30mins and sweating like a pig! Feeling great and ready for my day!

  • Kaylah G

    I didn’t like this workout lol… was very brutal!! I did complete it though, in 24:28 secs…. I also did 12 min of interval cardio after. I am completed had it now!!
    Thanks for the workout
    Arohanui xo

  • Anonymous

    Hello, I love your workouts, and I talk round my father to do me the sandbag that you use in workouts. But Could you (or anybody who understand it:D) please please tell me, what weight do I should put there if I´m completely beginner??
    Many thanks!!

  • Pernille

    I do not have a sandbag, so instead I did 10 hanging knee raises in between. That was a really good variation. I agree with another bodyrocker, that the “rest” between the burpees was necessary for me to catch my breath and focus on my next burpee hell-ride :-)
    I couldn’t do the skipping afterwards. I was totally wiped out. Looking forward to get in better shape, and to have energy left to do the skipping, after this one. That must be my goal. My motivation.
    Thank you guys for a fantastic site, and you are great motivators for me. You have really inspired me in the right direction.

  • Kimberley

    a little behind on the workouts due to a horrific sinus infection.I follow daily. I completed this BEAST workout in 20:45:45 and sweat has never been a difficult issue for me- But this workout left nothing dry on me! now for the 20minute skipping. You guys are a true motivation!

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  • The Little Pea


    Plus 30 minutes running outside with sprinting as dictated by the song refrains on my iPod.

    Feeling good.

  • Anonymous

    Finishing is huge! Congrats :)

  • http://www.facebook.com/people/Melanie-Christina-Landolt/100000087782683 Melanie Christina Landolt

    yaaaaay, I did it! It took me brutal 36min! but I feel happy now that I finished the workout and can
    *ring the bell* ;-)
    Thank’s Zuzana and Frederick!

  • Anonymous

    … it was hell :) LIKE! 30:58

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Do burpees first and come back here and let’s us know your feedback.

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Happy Birthday too, Olga!!! :)

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    She usually used 8-10 kgs. If you don’t have one, just improvise. You may use a gallon of water or anything that you can swing but a little heavy, just make sure you won’t get hurt.

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Hi Krisna,
    Regarding your question, I could say, just keep yourself active regularly. You may want to join us here by following whatever workout that Zuzana/Freddy posted here. Give it a try for 1-2 months and read comments everyday then let us know how you feel. In addition, avoid junk foods and fatty foods. My own experience, I could say, I’m addicted here and find all the workout very effective. I lost fat everywhere. Plus, Zuzana and Freddy, that couple is very humble, honest and they’re amazing! They inspired all of us here. :)

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Hello Zuzie and Freddy and all Bodyrockers!!!!
    Hmmm, how am I gonna say it…. I DID IT!!! I FINALLY FINISHED THIS WORKOUT!!! Wow! I thought I’ll gonna give up. I was struggling at first because I cannot do a lot of burpees straight 10. I had to stop a lot, not just a ‘voice’ I’m hearing, I’m also seeing stars, hahahaha *LOL*, so what I did, I hid my gymboss. I don’t have plan to stop. I don’t mind the timer, my goal is to just finish all the way because the Burpees Fusion, I wasn’t able to complete it. This time, I’m SO proud of myself, I did all in proper form but it was long about 1hr & 12mins which I don’t care. I’ll beat my own score next time. :P I used 20 lbs of kettlebell (don’t have sandbag yet).
    Thanks for this sweaty workout. Love it eventhough it was a killer!!!! Yes, torture us more, Z&F, we’ll not gonna give up, we’ll mean it. :)
    I still wanna do skipping but it’s past 9PM here and I’m on the 4th floor, don’t want my neighbor to come up and knock on my door. :P —– Sorry, my comment is too long. I’m just excited ‘coz I finished the KILLER BURPEES!!!! :D

  • http://twitter.com/zadindesign Zadin Design

    WOW did this ever take a whole lot of mental talk on my part! I’m so out of shape I have talked myself up like that since rugby fitness testing – thank you! 43:10 is what I finished it in – I just wish I hadn’t had to take so many breaks. :-( It probably didn’t help that I changed my “sandbag” twice. Final “sandbag” is now an old snowboarding boots bag with a 10kg bag of road salt in it. Perfect.

  • http://pulse.yahoo.com/_U3TJHFDETUEFHQHSYSSNQ5O5B4 brettm

    26 mins and 18 seconds!!!!!!!! i cannot believe i beat you, my life is complete! hahaha
    if there is one exercise i have mastered its definately the burpee ! love it!
    to me this workout was more mentally demanding than physically.. but either way BRU-TAL
    but the last set of burpees i channeled my inner bad ass, got angry and pumped them out!
    thanks again guys!

  • Bird

    take that, Like button. 22:03

  • Rose

    I went into this workout thinking it would be a little easier because we are going down instead of up. Boy was I wrong!! I had to keep telling myself “Ok, do 5 and then you can take a little rest” so I wouldn’t take too long breaks. When I finished I was shaking all over. It took me 42 minutes and 10 seconds. I used 16 lbs for my “sandbag”. I also did the 20 mins of skipping. I am sooo happy right now!!!!!!

  • Jade Bear

    27:31. I was able to do the full pushups throughout this time, but I still needed to step into and out of the plank position. I also used a 1kg bag of rice in a carry-on bag I have for the sandbag swing instead of filling it with clothes. I believe I was also swimming in my own sweat. Kind of glad I waited until Sat to do this one, as I fell asleep for an hour afterwards when I was in Relaxation Pose at the end of my stretching. I would’ve been massively late for work if I had done it yesterday!

  • Joana

    I can’t believe I did it!! I never thought I’d be capable of doing so many burpees (and skipping for 20 minutes after doing them).
    It took me 25 minutes and 59 seconds to complete this workout, and I did it in the regular way. What is more, I felt like I could have continued doing burpees for a while!! I am more stronger than I thought I was!!

    One last thing, I managed to convince my mother to workout!! I had to change some exercises because she hasn’t done exercise for a looooong time, so I explained to her some exercises to start working out. I feel so happy I finally made her do some exercise!!

  • michael

    It took me 54 mins.

    It was a great workout… I’m beat.

  • Belle

    24:34! I loved it.

    Thanks so much for every single workout. You guys are the greatest!

  • LuckyLee

    OK finished this killer workout and refuse to do any skipping. My heart was beating so fast and hard I could hear it as if I put my own ear to my own chest! LOL I completed it in 27 min. and 41 sec. However, I did have to change the weight in my sandbag 1/2 way thru and I got on my knees for the push up portion of the burpee 1/2 way thru. A little at a time I will be able to do it the same from beginning to end. Loved it!

  • Aggie

    Today I couldn’t wait for children (7 and 5) to go to sleep. I bribed them with sleeping with me (they love to sleep in our bed). The minute they were in bed I went for the WO.

    It took me 25:27 with a 5kg dumbel. If you have done all 10 exercises you have done 155 burpees i.e. 155 jumps and 155 pushups. Impressive!

    Zuzi and Freddy, hipe people are buying you a cup if coffee. You deserve all our support.


  • Megan

    i’m a total bodyrockbeginner and i am loving your workouts so much! i’ve been following a diet plus doing workouts for about a month now, but not only until last week did i discover bodyrock. your workouts are so amazing and they truly push me to my limits. i feel so proud after! :)
    so today i did this workout, it was only about 5 minutes ago i discovered i did way too many exercizes haha! i went down from 20 to 1 burpees, which means about 250 reps too much. oh well, i gave it my ALL and i’m superhappy and proud that i did it!! :) thanks so much for all your workouts and inspiration!

  • Foster Jewels

    33:29 minutes. BRUTAL! My “voice” screamed no more at the last round but I pushed through! Keep up the great work bodyrockers

  • Anonymous

    I did better than I thought. My score was 32:26.

  • anoushka


    30 minutes- beginner pushups but i did jump up fully, and used a 10kg file (love studying law)
    found it hard but i tried my best!

    Did my 20 minutes of cardio earlier on the day

    I am a fan!

  • Gc=========

    I did this for 30 minutes and stopped with 2 sets left to go. I did my 20 minutes of cardio afterward. This is killer. I have been doing P90X for 1 year. I thought I was in good condition. I still have a long way to go. Thanks a million. I am addicted now.

  • Morgan

    I just completed this, did every last agonizing rep with proper form in my FREEZING basement. It took me 50:56 to do it, but it’s done. I know the cold temperature and my runny nose as a result of it slowed me down a lot, but I’m just glad it’s over!

  • Nikki

    I only did half of this workout. I felt really good mentally and I was really proud but then I started to notice a horrible pain in my wrists and right shoulder. Anyone else have that problem with burpees? Any tips?

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      You’re not that strong yet. You maybe want to do some modification and later try the proper and full form. You’ll know and feel it. I was like that at first. Burpees is too hard for me not because of arms on the floor and doing push up but because of bending down and jumping a lot. I don’t have problem with push up anymore and find my arms getting stronger. Hope this helps.

  • constantine giam

    zuzana , you got a nice sexy body. trully your your method of exercise work… when i saw your video i really determined to sweat very hard for my exercise . thank for your daily workout regime as a encouragement.. from constantine giam @ facebook . adious…

  • http://www.facebook.com/people/Welbeloved-Akulas/100000592647853 Welbeloved Akulas

    I’m using my Kettle-bell on the arm swings instead of a sandbag “Z”! 20lbs

  • Doris

    Hi Zuzana & Freddy!
    I MASTERED THIS WORKOUT!!!! I DID IT!!! I am still a beginner but I did MY very best. I went into the squat, stepped into the blank position, got down on my knees, did a push up, jumped into the squat and jumped up. That was how I did this HELLworkout. After 20min I net a short break for about 3min cause I was totally burnt out. I am so proud right now cause my only thought through the workout was: I WANT TO WRITE “MY TIME WAS… & I MASTERED THIS WORKOUT!!!! ” INTO THE COMMENTS!!!!!
    I know that I was very slow but it was so intense. Sweat dropped down on my mat and my pulse was running… I needed whole 56:02min.!!! After the last burpee I got a laughing-flash! I just couldn’t stop laughing for about a minute cause I was soooo happy that I managed this workout! My pulse-watch counted 829kcal I burnt while I worked out. I skipped skipping… sorry… but I think that would have killed me… What ever… I think that was a good workout even without skipping!!!
    THANK YOU! I feel great right now. =D
    Yours, Doris

    • Anonymous

      Amazing Doris – congrats!!!

  • http://www.facebook.com/profile.php?id=504450020 Laura Fancy

    Ok… NEVER again. Hahaha…
    I pushed through this like a f***king trooper! I can’t believe I finished. I’m just coming off 3 night shifts and boy am I tired. What a sense of accomplishment! The old me would have given up long ago, but all you BodyRockers keep me pushing to the end! :-)
    Aaaaanyway, on that note.. I’m going back to bed.. Hehe!

    • Gc=========

      Never say never. Do it again!!!!!!!!!!!!!!!!!!!!!!!!!

  • http://www.facebook.com/jambalover Ciera Nichole Thomas

    zuzana and freddy i miss when you guys would do your workouts outdoors and use your surroundings instead of actual workout equipment. like when you guys used to do it here http://www.bodyrock.tv/2009/11/14/workout-550-killer-reps/ and you would hang on the wall and do leg lefts. and when you would be on the cliff overlooking the beach like here: http://www.bodyrock.tv/2009/12/29/15-minute-killer-cardio-challenge/

    you guys should do one soon :)

  • Laura

    Just finished this in 33:31, used 20lbs in my duffle bag (my awesome sandbag!)
    And I had to do the last 3 rounds on my knees because i couldn’t do anymore pushups haha
    I want to be able to do the whole thing without having to do pushups on my knees! Soon!
    Your workouts are the best hangover cure in the world! haha

    Keep up the incredible work!! We love you!

  • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

    WOW!! I did it

    But I did a mistake..lol. I go down from 20 to 1 Burpees. It took me 53:19 min.

    My impressions:

    Before: 10 min Skipping and I little bit afraid of the workout

    @ 10 Burpees: „Brutus“ gave notice

    @ 6 Burpees: „ Give up“!?

    @ 5 Burpees: NO! I will rock it;)

    After: Totally energized, proud, jointed

    Thankyou so much Freddy and Zuzana. Now I know which voice you ment!Thankyou soo much.


  • Chanisya

    Yay for Victory Jumps!! =D

  • Chanisya

    OMG. THE SWEAT WAS JUST DRIPPING OFF MY FACE. wow. I can’t believe I did it! When I saw this, I said to myself “I’m not gonna do this…” and started looking through past workouts to do instead. Then I read some of the comments on this post, people who took a really long time, thought of giving up, etc, and I thought that if I didn’t do this workout, it’d be like saying ” I give up. I can’t do this”.
    took me ~40minutes! No sandbag, some modifications on burpees (but I always jumped! =P)
    I feel lighter! <3 Thanks everyone!

  • BodyRocker Juan

    28:16…..as i was going through the workout i was cursing burpees….and the sandbag swimm was like an angel falling from the sky helping me to catch my breath…. I HATE BURPEES!!!! how can a person like this exercise??? you guys are my miracle…8 kilos in 1 week!!!! this is amazing!!!!

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      Hahahahaha!!!! *LOL*

  • Katrina

    OMG that was hell!! But i did it WOW!!!! so i did it in 38 mins 22 sec, so i did the first 2 sets regular but then i had to do beginners though out the rest!! I also did 20 mins of skipping.. Yes you were right i was swimming in my own sweat when i finished!!

    Thank again!! Can wait to see what you guys have for us tomorrow!!

  • Miss Sandra D

    My personal best: 42:39 and I really concentrated on my form… no cheating… followed by 20 in. of skipping… I feel wiped but I also feel elated at the same time… awesome!

    P.S it’s so great to see the community growing, I share the W/O on Facebook just to get the word out there :)

    Have an awesome one Body Rockers!

    Have an

  • Anonymous

    We are switching the weight around from workout to workout, but it’s usually around 10 kg.

  • Anonymous

    Hi Alex – I guess the general consensus is that you just have to strive to be the best version of you possible. Follow the daily schedule and be supportive and kind to other members of the community.

  • Bodyrocker Isabelle

    This workout took me exactly the same time as you: 26 minutes and 58 seconds. This was BY FAR, the hardest workout I’ve done by you! Wow :) Thanks!!! The additional 20 minutes of skipping was brutal.

  • cbod

    I didn’t have a sandbag so I used a 10 pound kettle ball and was able then to do the workout in 18:11 min. but I did do a full body push up. Good work out thanks!

  • Barb from Boston

    Hi Zuzana and Freddy.
    Today is my birthday and I started it off with your “Swimming in my own Sweat Workout”. It was so hard, especially all the burpees – I get so out of breath from them – but it was such a good feeling to finish. I did it in 38 minutes and then did the elyptical for 25 mins instead of jumping rope today. I liked counting down from 20 in this workout as opposed to the last fushion workout you did with the counting up. I love your workouts and have been doing them for a few months. I’m so glad my friend told me about your site. For coffee talks, I would love to hear more about diet tips and ways to avoid temptation while you’re out as well as ideas on healthy meals and snacks. Thanks for all the inspiration! I’m hooked on your site and love seeing what new workouts you will have each day. Thanks again!

    • Anonymous

      Happy Birthday Barb!!!

    • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

      Happy Birthday!!!!

  • Isabelle G.

    aAAHh! I’m nauseous rignt now! Totally spent… I really gave all I had, and the skipping rope just killed me. I’m sweating so much, it stings!
    My time: 30:44:20. I’m thrilled, because I was able to do the whole workout with proper form ! I amazed myself, how about that for self-esteem? Thank you Z and F for this gift you give us!!
    Now, I’m gonna crawl to the shower…..

  • worcho

    It was a great workout, I do it by 30 minutes and I just hold the session until the 14 reps for burpees, it was great,I really work on this!!!

  • Anonymous

    Hi Iesha,
    We are constantly shifting gears to make sure that we don’t hit plateau and that our routines maintain a challenging edge. You also have the option of cutting the rounds / reps down by half. You can’t keep doing the same things over and over and expect to get the same level of results.

  • annette46

    it took me exactly 1 hour to do this workout and that was with beginner modifications, no sandbag so i used a 10 pd. dumbell and beginner burpees, im a bit embarrassed but i really did give it my all, so many times i heard that voice telling me, you did enough you can stop now, but i just kept going. and i went for a power walk after, wasnt very powerful though, but i had a good clip going, 20 mins. DONE!!!

  • liz

    just finished this workout….26:40 totally wiped :)

  • Amy

    38:33 minutes! I did modification for the last 3!

  • Jaceydean

    I am not ashamed to say it took me 36 minutes and I did finish teh 20 min of skipping. My sandbag is one I made and has 20 pounds of rice inside. I could have talked myself into quitting a million times but kept telling myslf I don’t care if it takes me an hour I will finish!

  • Anonymous

    will do!
    I beat Zuzana by 15 seconds in this workout WHOOT!

  • Irene

    25.30, and no push ups on my knees. That is a improvment i belive. It was extremely tuff, but I desided to take a some water to catch my breath, so i could do all the exercises properly like you said Zuzana:o))

    I had 8 kg. in my bag, that i use as a sandbag.( a regular nike gymbag)
    And i did 15 min of cardio, I did variations of high knees and kickboxing moves.

    Have a lovely Saturday :o))

    Love Irene

    • Anonymous

      your own body weight maybe?

  • abby

    I’m curious what weight most of you use for your sandbag on this one? My time (25lb) 25:21

  • http://www.facebook.com/people/Lenett-Kendall/100001864842079 Lenett Kendall

    What can i use if i do not have the sandbag yet?

  • Ese Buci

    Ok, workout complete! I went to bed feeling under the weather, took some vitamins and went at it this morning hardcore! I really loved these two exercises put together. It took me a lot longer to complete the workout (30 minutes), not feeling well, and wanting to ensure I had perfect form.

    Thanks again, Z&F for another kick butt workout!!

  • Ksherrell

    wow. I think I got your sore throat this week. So, I did this workout for about 13 minutes. Got to the end of round 3. I just wanted to let you know that I wasn’t able to do burpees at all when I started with you about 3 months ago. Today, I have to say I did about 15 in a row, before needing a break. ***thank you guys for that and your videos really help******. I did push the button, but I always do in order for it to show up on my facebook to get the word out on you and Freddie! A lot of people have been catching on to your workouts just from that! Again, thanks so much. Karen – team Florida

  • Aut53

    That was hard AND invigorating!! 31:20 I started by stepping back into the plank, bit made myself do the full burpees on the last two rounds. I’m glad I got this done first thing this morning. I am curious about weights you use in sandbags.

  • Anonymous

    30.29 & 20 min of skipping!!!! however, 10 minutes of skiping I made before my workout and 10 after. but …. I am sooo strong! I’m super hero! :)))) thank you!!

  • Lezanda

    40min 50sec Couldn’t do skipping, was finished!

  • Lezanda

    Straight from hell!! I literally almost started crying – it was so tough! But now I feel fantastic (and wiped out!)

    Thanks Zuzana!!

  • Karen – Team Iceland !

    I did this with my sister… she slowed me down abit and stopped … she was wiped out… so im gonna guess i did this in about 22 min… :) KILLER… but better then going UP with the number

  • Anonymous

    that would be cool if it could be changed ;)

  • Pstania

    Hi Z&F
    I must say I didn’t like burpees before but now I can say I hate them.But I did finish this brutal work out in 34:33 and I didn’t do 20min skiping after I can’t it was so hard.But I will do it tomorow whit new change.Thank you very much I do feel better now.

  • http://www.facebook.com/people/Anneliis-Konks/637545728 Anneliis Konks

    I did it… I DID IT!!
    I replaced the Sandbag Swings with Prisoner Squats cause I didn’t have enything to use as a swinging tool. I had to divide the workout into two parts, because after the 5th round I was wasted. But after 60 sit Ups I felt energyzed again and finished the workout.

    I puhsed the “like” button because I was sweating as if someone was pouring bucket full of water on me. Burpees are not my favourite, but they work.

    Thank you Zuzanna for this amazingly socks blowing workout!

  • ccwhite

    what is the weight of your sandbag?

  • Lauri-b

    I had to stop after 20 min. I think I talk myself out of finishing workouts too often. Any tips on helping me keep my concentration?

  • Butterfly-352

    Ohhh please… No more Burpees for the following 10 yrs!!! I promise I will skip pizza :'(… That was a killer workout!!! but thank you Zuzana and Frederick!

  • Lid

    It was a killer…that demon inside told me to quit and 15 burpees…but i beat it…completed everything…did take longer breaks than i had wanted to…but i did have proper form on every burpee. Done in 38 mins! Thanks Zuz and Freddy!!

  • Katja

    Oh my God^^ it is sooo evil^^ I dont get the whole workout ^^ I dosnt alowed to press the “like”button :-(
    But i feel good maybe i split it in tow workouts, i know than it dosnt burn so much fat but i feel like i chalange the whole workout ;-)
    Good luck to everyone ^^
    Lg Katja team germany

  • Karen – Team Iceland !

    hehe i figured it out.. its saturday with me but friday with you .. right? … :/ doesnt really matter hehe but i really wanna know…

    are there NEVER rest days for working out? my body is aaaciiiing

    • BodyRocker Isabelle

      Always listen to your body! If your body needs a break for a day or two, give it time to replenish :)

  • Copadoc

    That was a killer workout. I used a 12kg kettlebell for the swings; it took me 31 minutes and 26 sec

  • Karen O

    I’m a beginner. This workout gave me that angry determination. I did not want to overdo it, so I did the whole thing seven times, I felt burnt out, but VERY proud of myself. I felt I gave 100% with modifications to the burpees toward the end as I’m a first timer!

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

    ZUZANA!!! I woke up during the night and discovered that today’s workout was uploaded. I already feared the result after watching your latest E.C. video. But I begged for mercy in my head that it would NOT be Burpee Fusion again, honestly. Never before has it taken me SO long time to get up from my warm bed, but I DID IT and I am undescribably proud. It was PURE TORTURE!
    I have to admit, that after the last Burpee I sat down on my couch, screamed out loud and almost cried because of the intensity. Jesus, what just happened to me there??? I only made push ups from my knees during the 8th round (13 Burpees) and the rest was pure proper form. I had to take a break halfway through. At some point I realized I had forgotten the round of 15 Burpees, and I swear I was begging inside my head. But I MADE the last 15 at the very end with my arms shaking like crazy…..
    My total time with a break was: 21:53.
    Please tell me some of you guys were glose to crying as wel ;)

  • Pantelis

    30 min 40 sec…
    Who invevted burpees, doctor Mengele perhaps?
    The skipping was easy, I could do some more minutes, but the burpees are satan’s invention!!

    • Pernille

      my words exactly…. they were brutal :-)

  • http://www.facebook.com/leonardoarias Leonardo Arias

    30min, 10 sec :)

  • Shaza

    Yeeees I did it,,I’m 16 and I never thought I will be able to do such a hard exercise in my life,,although i did only to the 15 reps burpees because it’s my first week of your workouts but I’m so proud that I did it.I can’t believe it’s winter and I’m sweating like this ! Thanks for this great workout :)

  • KathyZ

    OMG – I sweat like crazy and I really fought against brutus *haha* But I DID it *yeah* My time was 28:41 and I am so happy!!!

    Thanks a lot guys :))
    Nice weekend to you and all bodyrockers

  • Luna X

    Finished in 36 min!!!!!!!! But i have to say i was doing pushups out of my knees half way in the work out…finished of with 10 min jum rope. This was brutal but i had no clue i could squeeze 20 min cardio after your workouts…thanks guys for pushing me harder than ever :))))

  • denise

    oh & I did the swings with a 12kg kettlebell as dont have sandbag,

  • Denise

    did this workout this morning and boy does it get you panting, my time was 28 minutes 11 seconds

  • Azri

    I was a little worried about my makeshift sandbag, because it’s easy to grip with two hands but not one. So I used one of my purses and put two of my dumbbells. It worked awesome. Tried my best, but couldn’t conquer this one. But I’m glad my stamina is building up.

  • Viktoria

    Oh my God! That was so hard but so brilliant! I am so happy that I finished it though I was thinking of giving up by round 6.
    Did it in 36:23 min.

  • http://pulse.yahoo.com/_KIRQUXRL66YP2TCCEGVQDMBGGI Nicks

    it was a brutal workout and i did it in 30:06 min +20 minutes of interval skipping …the workout deserves it’s name

  • http://pulse.yahoo.com/_KIRQUXRL66YP2TCCEGVQDMBGGI Nicks

    i did it…oh my god !!!! it was hard i did it in 30:06 min +20 minutes of interval skipping without a jump rope because is killing my arms ,….so…but i moved ….the workout deserves it’s name…

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    This is some evil workout, I can’t wait to try it! As a beginner I’m not really sure I’ll be able to finish it but I’ll give it my all and be proud of myself anyways!

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      I did this workout today….. I’m totally pooped!
      Anyways I wasn’t sure I was going to be able to finish it but I did!!! I’m so proud of myself! It took me 52.40mins but oh well everyone has to start somewhere right? Looking forward to beating my own personal best the next time I’ll do this!

  • http://twitter.com/FlaviaRequim Flavia Requim

    I can´t believe I did it…. My hole body is shaking here, but something happened to me during the workout, as I was getting to the final sets of burpees my body started to feel energized, and I could complete the last sets in proper form, I did the sets of 17, 16, 15 and 14 burpees with the begginers form because my arms started to shake a lot and I couldn´t do one more push ups in proper form, only in the end I could back to proper form, but I liked A LOT!! I thought I woudn´t be able to complete but I´m soooooooooo happy I did it!!!! =D
    I could only make 10 minutes of skipping, my legs had no power to do more, I skip untill my legs die! (I want super calves!!)
    Thanks SOOOOOOOOOO much for another wonderful work!! I LOVE workout with you guys!!
    So happy here!! lálálá (I´m singing!!) LOL

    (Sorry if I had some mistakes in my English, I don´t even know how I´m writing here!!) =P