I completed the workout for today!! =D
I have a question… I wanted to make my legs more muscular and thick, because i think my legs are too thin… And for muscle growing I know it´s necessary to work with weight.
But I read that doing exercises with weights for the legs can result in varicose veins.
Is that true? I was studing about that and I saw that it happens when you add too much weight and when genetics brings that tendency to the person, and that´s not my case.
I wanted to know your oppinion!!
After I completed the workout I did skipping although is not on the agenda. I really enjoy skipping after exercise… =)
By the way, this place is stunning!! And Zuzana´s body and muscles are more sculpted than EVER!!
thanks again and always!!^^
Congratz from Rio de Janeiro – BRazil
(in my city there are lots of beautifull beaches too!!! )

Found this interesting :
“Seychelles is one of the rare spots on earth protected from pollution. Man first landed on the Seychelles islands only 250 years ago and has never harmed nature. Thanks to the Seychelles Government policy regarding environment, you will discover aboard your boat this untouched heritage just like the 18th century seamen did before you.” http://www.sailing-adventure.com/yacht_charter_seychelles.php3

This seems to be a paradise, I wish I could know this place one day!! *_*

I can’t help to scroll my screen up and down for a beautiful beach where Zuzana and Freddy’s at. I enjoy viewing it over and over again. Should I do a workout? I wanna be there at the beach!!!! WaaaaAAHHHHH!!!!! Hehehehehehe *LOL*
Enjoy your vacation and we really appreciate your effort to still giving us exercises while you’re away. We’re alright here. We’re not gonna stop sweating. Enjoy your time. :)

This was so cute! ^^

Yeah, it’s better if we’re all at that beach and we’re following Zuzana’s move. Hmm, what a dream! :) Flavia, thanks for the link you posted. I’m planning to incorporate kettlebell too as I have 3 different weights of KB here, just collecting dust. :P Gotta start using them. :)

Hi Zuzana and Frederick,

The Seychelles? Isn’t that where all those Somali pirates hangout when not hijacking ships? 8-) Looks like a fun place to train! Always liked the Dancing Crab and now seeing you do it on a really nice breach makes me want to do this workout!

–Chris
PS how do you know their internet is in 1997 maybe it’s 1996! 8-) What baud rate are we talking about?

I will do this on my lunch break today…. of course it’s not going to be quite the same to workout in my bedroom vs a beautiful beach in the Sayschelles!!! And anyways it would be freezing here to workout outside!
Thanks so much guys to update us even though you are on vacation and the internet doesn’t quite work. It really shows how much effort you put into your work and it’s so much appreciated!
T.H.A.N.K Y.O.U !!!

Hi, would just like to let you know that Bodyrocktv is the first website I look at in the morning, you guys are amazing, thanks

Hi guys,
My goodness Zuzana, you look great in your bikini on the beach!!! An inspiration for all of us looking out our windows and seeing snow :) Reminds us summer we’ll be here in not too long and thanks to you guys, we can all be in better shape then…
WOW! Great workout, tough though. Did this last night. Compared to others I was a ‘turtle,’ my time for the three circuits: 36:20. I used 20 lbs/9kg in my sandbag. Those jump squat intervals at the end of each circuit were killer. I didn’t write down my reps, or count every time, but I was averaging about 12 or 13. KICKED MY BOOTY!!!!
I am always amazed at the fun and clever combos you guys come up with …
AND I am so excited! I finally ordered my ‘real’ sandbag. The rice bags work great, but I have tried three different “make-do” bags, and they are too big or the handles too long … splurged and got the new red one … cannot wait ….
Z&F ENJOY your beautiful vacation … can’t wait to see more photos and videos when you get back

WoW!! Your score was SOOOOOOOO good!!

This is great!! I don´t have a KT yet so I´m doing the exercises with those weights that we hold on legs. I put the weights inside a bag and I do the exercises sometimes after I finish Zuzana´s workouts (not because I think the Z´s workouts are insufficient, but because I think I am too thin and I want to gain some muscles like Zuzana´s). Still hard to buy KT here in Rio de Janeiro – BRazil… everything is expensive here and it takes long to come, I already went to the store and to delivery one KT but the seller asked me to wait for another supllier because it´s still too expensive.
I was dreaming about exercising in the beach with Zuzana and Freddy, it would be a dream for me too! ^^
Imagine, a class with all the bodyrocker´s in a beach like this place!!
=D

After the 300 killer squats challenge I thought I would never squat again, and yet here we are. This workout was killer, the only thought that got me through this workout was that it would make me stronger for the next workout. KILLER. Somehow seeing the pictures of the beach really did help. good idea Zuzana!

Hi Zuz and Freddie! I hope you are having a FANTASTIC time in Seychelles! Zuz, I think by the time you arrive home you will notice a sunny glow to your skin. Being in the sunshine and surrounded by tanned people will definitely have you convinced that you aren’t tanning at all! I just completed this workout. It took me about 24 minutes to complete. Those jumping squats were torture! Thank you for staying in touch with us while you are on vacation… but you should allow yourself time to be… take a load off! ;)

Wishing you fun in the sun!
jess

I just finished this workout today a few minutes after I did Break Free Workout. Crazy, huh? :P
I’m ok with the first 4 but the Jump Squat, gosh, killing my knees but I managed to finished the 3 rounds of all. :)
My score:
1. 30, 30, 30 (used Kettlebell, 20lbs)
2. 30, 30, 30 (used kettlebell, 20lbs)
3. 30, 30, 30 (used dumb bells, 8lbs per hand)
4. 30, 30, 30
5. round 1 – 12 8 6 8 7 7 6 7 = 61
round 2 – 10 6 7 8 6 6 7 7 = 57
round 3 – 10 7 6 7 7 6 6 8 = 57
jump squat total = 175

Can’t do skipping as it’s getting late here and can’t jump no more because I’m on the 4th floor. :P But from time to time, I hang myself like a monkey on my pull up bar (coz I can’t lift myself up even just one. I need chair for assistance) and I’m having fun doing reverse push up using my dip station. :)

I know a site for kettlebell. You maybe want to ask them. Check this site: http://www.mbodystrength.com/ or this one: http://www.gofit.net/ or ask Zuzana and Freddy if they know some. Good luck!

Hi guys, I used 25LBs for the rows and 15LBs for the lunges because, Brutus gave my legs a hard time on this one. I did this differently as exercise 1-3 were timed and could only manage the Jump Squats one time :(
Round 1: 4:53
Round 2: 5:08
Round 3: 4:56
Jump Squats: 15/14/12/13/14/9/12/10
This is the first time I actually couldn’t finish a Bodyrock workout:( I guess my legs have had enough. But, I’ll be back on Monday to Kick Brutus out!

Round 1:

I love you! Can we Marry?

No WAY to finish in 20 minutes!! Assuming the four minute interval was supposed to be completed three times as well. I finished in 33 minutes and fell on the floor in a pool of my own sweat after the last interval. I changed the interval up a bit because I wanted to get a more intense upper body work out. Instead of doing 8 rounds of jump squats, I did the following sequence (which was AWESOME!): Jump squats (JS), reverse pull ups (RP), JS, push up with knee tuck (PUKT), JS, RV, JS, PUKT.

1st round:
JS: 15, 15, 15, 15
RP: 12, 15
PUKT: 11,11

2nd round:
JS: 14, 15, 15, 14
RP: 12, 12
PUKT: 11,11

3rd round:
JS: 14, 15, 14, 15
RP: 15, 12
PUKT: 11,11

It hurt SOOoooo good!

I saw this one in the workout schedule for the week and wanted to workout my legs so I did this one today.
This one is SO intense! And the workout schedule for this week is really intense too. You picked the most intense workout ever…not including the 400 reps (with only burpees!!)
Anyways, I did this workout in January and I improved my time for the first part. For the second part, I did the exact same number of reps. However my squats were way deeper than the 1st time. My bum almost always touched the ground!!

I had already modified the workout last time.
Here are my modifications and my score:
- I kept the back lunge with a 33lb sandbag (on shoulder)
- I replaced the row by 30 elevated bench presses
- I replaced the 30 reps of dancing crab by 30 reps of sleeping dancing crab (same as dancing crab except that you lie down on your mat after each movement)
My score:
round 1: 6’09″ (vs 6’24″ in January)
round 2: 6’22″ (vs 6’42″ in January)
round 1: 6’51″ (vs 7’43″ in January)
Jump squats:
round 1: 13/13/12/12/12/12/12/12 (same in January)
round2: 14/14/12/12/12/12/12/12 (vs. 13/12/12/12/12/12/13/14 in January)
round 3: 13/13/12/12/12/12/12/14 (same in January)

Great one!

I did this today the 26th of May and this was brutal:( I finished the whole workout in 27:35 min without stopping once only pausing during the sandbag lunge to catch my breath:) This took a lot out of me but I have had a busy BR workout week:) Don’t know why I missed this back in Jan but at least I can say I have done it now:) These are my scores;
Jump Squats  8,7,8,8,8,8,8,8/8,7,7,7,8,7,7,7/9,7,7,7,7,7,7,7
I think 3 rounds of the Sandbag lunge & knee up was too much for my body today:( after doing 300 squat challenge yesterday and Run the world workout:) Sure glad this is over with:) I have had my shower and my face is still red as a Tomato..lol Now what do I want have for lunch?

We finally have bikini weather here in Ohio! So I wanted to match the weather with one of your bikini workouts!!!!
I was only able to do the circuit twice, I did 6/30/11 “booty shaping workout” first and was too tired to go 3x!
Anyway, THANK YOU FOR AN AWESOME WEEK OF WORKOUTS!!!!!!

LOOKING FORWARD TO THE WELL DESERVED REST DAY TOMORROW!!!
Jumo quats:
10,8,7,7,8,7,7,8
8,7,10,8,8,8,7,8

Did this leg-killer workout today. My second time to do this, beat my old scores.:) 

My score:
round 1: 4:18 
round 2: 4:19 
round 1: 4:31 
Jump squats:
round 1: 87 total 
round2: 84 total 
round 3: 78 total 

She put + or – 20 minutes. So no i am sure she did not finish this in 20 min but im sure it was close to that time :)

1. 5:16, 4:58, 5:47
2.1:30, 1:18, 1:28
3. 56, 51, 54 sec.
4. 10,10,8,6,7,6,7,7
10,8,7,8,8,8,8,10
10,8,8,6,6….
I used a 12lb medicine ball for the jump squats.

Okay so I did this one today and it killed me. My back was killing me already from the squats yesterday lol. After the first round I was having trouble, mostly with the lunges. lol I am hurting haha and walking like an old woman :D! But I finished, had to take breaks after each round as I could barely stand, but it is done haha took me 33:17… round one 5:59, round two 6:59 and round three 8:19. Lol as you can see it got worse each round.

Jump squats:
1) 15, 12, 12, 12, 10, 15, 10, 10
2) 12, 12, 12, 12, 11, 10, 12, 10
3) 12, 11, 10, 12, 10, 12, 9, 9

:D Happy it is over lol!