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Ohhhhhhhhhhh… I´m TOOOOOOOOOOOO tired here!!
I did it!! WEEEEEEEEEE!! It was really super sweaty. I did the max in every single rep, and here´s my scores:
1 – Side to Side Push Ups & Foward Back Jumps (did 2 push ups and 2 foward and 2 back jumps)
8 reps
2 – Skipping – high knees ( I made a small change in this exercise, I did 2 rounds of skipping and one round of hanging leg raises, more 2 rounds of skipping and another round of hanging leg raises and 2 more rounds of skipping)
50 – 50 (high knees) 6 (hanging leg raises) 50 – 50 (high knees) 6 (hanging leg raises) 49 – 53 (high knees)
3 – Walking Push Ups & Duck Under Jump Up (did 2 walking push ups and 4 duck under jump up)
9
4 – Skipping ( This time I did 2 rounds of sumo high knees and 1 round of side hanging leg raises, 2 more rounds of sumo high knees and 1 more round of side hanging leg raises and 2 rounds of sumo high knees)
40 – 40 (sumo high knees) 6 (side hanging leg raises) 40 – 40 (sumo high knees) 6 (side hanging leg raises) 38 – 37 (sumo high knees)
5 – Low Jack & Diamond Runner Push Up ( did 3 low jacks and 2 diamond runner push up)
7

(Then I added some exercises)
One more round of skipping with hanging leg raises, but this time I did single hanging leg raise and I did lunge jumps
30 – 30 (lunge jumps) 6 (single hanging leg raise) 30 -30 (lunge jumps) 6 (single leg raise) 28- 28 (lunge jump)
And for last (but not least! hehehe) I did 8 rounds of 30 seconds work, 15 seconds rest, total 6 minutes) of bicycle and star crunch, here the scores:
37 (bicycle) 10 (star crunch) 33 (bicycle) 10 (star crunch) 25 (bycicle) 8 (star crunch) 30 (bicycle) 9 (star crunch)
And then I streched

i wanna say here that I´m adding exercises because I need to loose belly fat and it annoys me a lot, today two people that works beside the tattoo shop asked me if i was pregnant and this ended my day =(
So, that´s why I´m pushing so hard here.

Zuzana you´re stunning, your skin won a very beautiful tone, it´s really beautiful with your black hair, I already said that I think you look much prettier with black hair and now, with this gorgeous skin tone you´re stunning! I take green tea too, it´s working great for me, but I´m still drinking coffe (without sugar, as you teached us) sometimes… =)
I wanna say thanks a lot fot the support, the exercises, the recipes, the inspiration, the dedication to the site, you´re very important for me, I missed you guys yesterday!
Wanna see the picssss!! hehehe..

Congratz from Rio de Janeiro – BRazil

WELCOME HOME ZUZ & FREDDIE!! I have been checking for your update all day and was so excited to do this workout! This really required a push on all three of the combos! WOW I feel amazing after completing this. Here are my scores:
Combo #1: 20 rounds
Combo #2: 16 rounds
Combo #3: 17 rounds
I hope you have a wonderful night! Looking forward to tomorrows workout

Jess
http://www.empowart.com

You are killer! One day I´ll be able to do like you!!

I love your energy Flavia!

Welcom Back :) This was so much fun! zThanks for posting yummy looking recipes as well.
My score
COMBO #1
Side to Side Push Ups & Forward/back Jumps-20
4 MINUTES OF INTERVAL SKIPPING-55,50,54,53,53,47,55,55

COMBO#2
2 walking push ups & 4x Duck Under Jump Up-19
4 MINUTES OF INTERVAL SKIPPING-55,55,55,50,54,54,48,53

COMBO #3
3x Low Jack & Diamond Runner Push Up-? 18+ ( I did push ups 2xs per set)

Wow,such an intensive workout!!!!!!!!!!
# Combo #1Side to Side Push Ups & Forward/back Jumps – 13
4 minutes of Interval Skipping – I didn’t count (but I did it as much as I could)
# Combo#2 2 walking push ups & 4x Duck Under Jump Up – 15
4 minutes of Interval Skipping – I didn’t count (but I did it as much as I could)
# Combo #3 3x Low Jack & Diamond Runner Push Up – 15

This one looks nice…but I already had planned to do “The Red Hot work out” for today.
So I think I’m gonna do this friday….or an other day. I’m still a beginner but I like your beginners modus.
And I’m looking forward to become stronger and do all the workouts your way…got a long way to go!!!

Hi !!!

I’ve been excited all day about today’s workout but by the time I saw it posted I had no energy. I promised myself I wouldn’t whine this year and with a lot of willpower I did it !! Each workout is so rewarding. =)

My Scores
#1 – 16
#2 – 15
#3 – 20

Welcome back home Zuzanna and Freddy!

Mia

Hi Zuzana & Freddy, glad you’re back with your videos!
I have a question for you: when I try to do the low jacks keeping my hips (almost) parallel to the ground, my knees hurt after just a few jumps…is that normal, am I doing the exercise in the wrong way or maybe this kind of jump is just not recommended for me?
i have not any kind of knee injury or something like that, I just remember that also when going to the gym and doing squats my knees used to hurt and I had to stop doing them.
What do you think about it?

Thank you,
Sara

HI Sara,
if your knees hurts, don’t do this exercise. It shouldn’t hurt. I can’t tell you why your knees hurt, maybe you want to talk to a doc.

I had the same problem when I was younger, my right knee hurted when I did squats and low jacks. I went to a doctor, and he said that the ligaments in my knee was a bit soft, loose… and that the joint because of this, was kinda loose. And the treatment was very very light exercises to gradually strengthen knee ligaments, but each case unique. There´s no way to know what happens to your knee if you don´t talk to adoc and without radiography.
but everything has a cure, my knee, today is great, fully healed and I´m able to do any kind os jumps and squats. I always did exercises in my hole life, but I had not done the right exercises I needed to heal my knee, that´s why it´s so important to go to a doctor.
=)

hheheheheeh!! ^^

All you guys are soooo strong!! I´m proud of everyone, one day I´ll be able to do so much like you all do! =)

hmmm do you mean any exercise in general that you used? like just some lights squats and such? like lunnges too? or just say like these kind of workouts and just take it easy on them ?

Wow was that intense! I’m not even gonna bother putting up my stats cause I’m a newbie and it was just plain embarrassing but even though I’m sweaty and gross-I feel so good!
Thanks so much-I love your exercises, even though their not so time intensive you feel like you worked out for an hour!

We are going to continue with the extra 20 tomorrow :)

It was our microphone – it somehow became loose part way through… thats what I get for taking off my headphones during shooting :(

Hi guys!!

This one was hard to do, but I really enjoyed it!!

Side to side push up — I did 15 sets

Skipping- average of 50…

Walking push ups/duck under– I think I did 13 sets.. I lost my count at one point.. =)

Skipping– average of 50

3 low jacks & diamond runner push up— I did 12 sets

I was really tired…. because I was cleaning the snow of my driveway and sidewalk…. This weather here in the northeast of USA ( Connecticut) it’s been very crazy with all the snow… It’s snowing almost every other day… I need more space… I have like 6 feet of snow on each side of my drive way… Right now I need to be prepare for tomorrow snow storm…. I’m really jealous of your vacations!! =0) I need mines as soon as posible!! I’m really happy for you… You deserved your vacations!!! Thank you very much for keeping us informed with the workouts during your vacations!!!

Hi guys!!

This one was hard to do, but I really enjoyed it!!

Side to side push up — I did 15 sets

Skipping- average of 50…

Walking push ups/duck under– I think I did 13 sets.. I lost my count at one point.. =)

Skipping– average of 50

3 low jacks & diamond runner push up— I did 12 sets

I was really tired…. because I was cleaning the snow of my driveway and sidewalk…. This weather here in the northeast of USA ( Connecticut) it’s been very crazy with all the snow… It’s snowing almost every other day… I need more space… I have like 6 feet of snow on each side of my drive way… Right now I need to be prepare for tomorrow snow storm…. I’m really jealous of your vacations!! =0) I need mines as soon as posible!! I’m really happy for you… You deserved your vacations!!! Thank you very much for keeping us informed with the workouts during your vacations!!!

wow, i am sweating!!!
thought i would be better…
combo1: 14
combo2: 13
combo3: 13

now 1000 extra skipping.
have a nice day!

hi suzanna!
i just have one question (maybe a silly one!). you said in your video that you are cutting back on coffee, may i ask why? even if it’s black coffee and no sugar? and how much is too much?

1: 13 reps
2: no idea, did high knee skipping, usually around 48 per 20 seconds
3: 14.5 reps
4: was trying just regular skipping because my hip flexors were burning from all the low squats and my rope was too short, so screwed up a lot :P have now lengthened my rope!
5: 11…slowing down at this point hahaha and wasn’t sure if I was doing the push-ups right

I’m REALLY sweating, great workout! Late for school now, see you tomorrow!

Helo guys….I was sick for the past 10 days and I’m behind with my workouts…but now I’m ready to start again and I was wondering what happened to 20 minute skipping, we’re not doing that any more or…???????????????

We are still doing it!

…and I’m waiting on Ur photos from vacations Zuzi & Fredi. :)

Workout was amazing, thanks U for it Guys! :)

I ran across this site a few days ago and I’m deciding to do a 60 day challenge following this program!! I’m very excited!! Zuzuna, you inspire me and I can’t wait do rock a body like yours!! What times do you typically eat during the day, I know when I was reading a different article yours you said every three hours. Also you gave us those awesome recipes for pre-workout and post-workout but what does the rest of your meals look like for the day?

Thanks for the amazing site, I can’t wait to get started!!

wait are we still doing the 20 min of jumping rope after our workouts this week?

thanks for this great workout. i loved it :)
my scores:
#1 – 12-13
#2 – 11
#3 – 7

I wanted to drop the entire time! My legs are so out of shape I could barely do most of the exercises but I’ll get better!

Combo1 – 9
Combo2 – 7
Combo3 – 8

I barely survived both parts of the skipping, it really discourages me but I know it takes time.
I hope I get there!

What a grrreat workout, i just finished – all sweaty and floated with endorphins :-)
I have been training in gym for about 8 years & since i discovered BR i only workout at home with Zuzana and it’s absolutely amazing to see the results i get with less time but super high intensity! first time in my life i’m able to do push-ups and finally getting arm muscles!! i’m not really the kind of person to be “fan” of anyone but i must say i’m a Zuzana fan :-) Even through the day i sometimes ask myself “what would Zuzana do?” Crazy huh :-) Thanks for everything guys!

wow you’re right! long after my finish I’m still sweating!

I did this in combo with the “Break Free” workout, since I didn’t do it last week. I was counting challenged today so I am not sure what my scores were. But I was definitely VERY hungry after! Low jacks were a great burn! And I can’t wait to try the Sweet Paprika sauce tonight!

COCONUT ALMOND YOGURT! ~ LOU CORONA ~ Raw Living Food Recipe

ok that one was good…but i found it hard on my knees….with all the jumping..will that get better with time? I’ve always had weak knees :(

Hey now!! Great workout.

1. 18
2. 12
3. 15

I even got my man to participate though he won’t count his reps… I love the jump rope, its something i’ve always wanted to do but was never motivated to stick with. I think its really helped with my agility on the tennis court. Does anyone out there get pain on the inside of the calf from skipping? Or am I the only one who can get injured jumping rope?

Looking great Zuzanna, thank you so much.

Combo #1: Side to side pushups & Forward/back jumps – 7.5, 4 min interval skipping Combo #2: 2 walking pushups & 4x Duck Under Jump up – 10, 4 Minutes of interval skipping Combo #3 3x low jack & diamond runner push up – 9.

I did this workout at home and it was a bit difficult because the rug was slipping around the hard wood floor. I will have to try to find a better solution to that. I continue to be amazed by the amount of sweat produced from these workouts. I loved the diamond runner pushup. It really worked my tris. I concentrated on keeping my core tight through all of the exercises.

This is my first post although I have been following 6 months. I have also told all of my family and friends about your workouts! You are both quite a team.

I had to post because this is a good day. My sister is upstairs doing burpees and the whole house is shaking. I have finally recruited a bodyrocker!

I love how Zuzana’s tan accentuates her muscles even more now :) I’m all over the place with my skipping rhythm but each day I improve and it’s my favorite for cardio now. My favorite one is left leg skip twice, right leg skip twice, four high knees and repeat. It’s a fun rhythm and it almost feels like your dancing with the rope especially when you have music playing. In this workout there’s something about knowing you only have 4 minutes countdown for each combo that makes you push even harder for that last rep ;)

Combo 1: 22
High knees skipping: 41/40/41/46/40/41/40/39 (Gettin my rhythm going & warmin’ up)
Combo 2: 19 & 2 walking pushups
High knees skipping: 44/49/42/49/44/40/47/40 (#’s all over the place & tripping instead of skipping LOL!
Combo 3: 20

Z&F nice to have you guys back!!!

I found this to be a challenging workout and even though I ended dripping in sweat, I didn’t think I pushed my hardest .,.. I had to really “think” about the moves, which is probably great for develiping neuromuscular coordination :) but it did seem like I moved slower than normal … THAT being said, I loved the challenge of it, even the thinking, and would like to see if I can improve my scores as I get more familiar with the combos…

My scores: COMBO #1 12
COMBO #2: 12
COMBO #3: 8
I did the high knees for both the skipping intervals (although I didn’t count the skips) I find those high knee jump ropes super tuff.

This did seem like a great fatburning work out. I almost didn’t do it … late, tired, but I was so glad when I finished.

BTW that quiche recipe looks great. I am definitely going to try that one!

This was great!

I: 20
II: 56, 57, 55, 56, 55, 55, 55, 57
III: 13.5
IV: 55, 54, 55, 55, 54, 53, 56, 55
V: 17

Have had my eye of this website for a while but have not attempted any of the workouts – fearing they were too hard.
Did this one as my first Bodyrock workout – and was pleasantly surprised with myself!
Combo 1 – Qty 13
High knees – 27, 28, 29, 28, 29, 29,28 30
Combo 2 – Qty 12
High Knees – 28, 30, 30, 30, 29, 29, 28, 30
Combo 3 – Qty 11

Didn’t have to drop back to the beginner level, but the burn for the last 4 minutes in my thighs was tough…….

Guessing the body will be a bit sore tomorrow?????????

This was crazy, I hate High Knees:) I managed 54 in the fastest rounds as well, but I was unable to count other exercises because of their complexness and I didn’t want to lose time with writing lines for reps. But I promise I pushed hard. The Diamond Runner Push Up, as I expected, was also pretty hard, I did something between beginner and advanced mode. No more skipping afterwards.. to be honest, I’m a bit overtrained with skipping, I’m not enjoying it that much anymore, but I think it’s going to fix by itself because on Tuesday I started to prepare on April half-marathon so I will vary the after-workout/challenge cardio. After the half-marathon is over, it will be beautiful late Spring and then Summer, which means lots of active rest outdoors and I’d like to seriously compress my 5K time which means lots of short but fast runs. I’m so excited about these plans, can’t wait for the snow to get lost!

Yowza! great sweat! My fave after workout smoothie is called the Ripped Shake:

2 tbsp homemade granola (so that there is no added sugar!)
8ox vanilla rice milk
1 banana
1 tbsp organic Hemp Protein
1 tbsp macca root powder

It tastes sooo good and lasts me most of the day!

z

me too! I always do SO WELL throughout the day, and then I get home, eat a sensible dinner…and then when I need to do work (I’m a grad student), I munch way too much! I told myself yesterday that I’m not going to eat ANY sweets for 2 weeks. Period. Hopefully that will kick my cravings!

Hey everyone! I did this workout last night, but was too zonked to post my scores. I did high knees with my arms out to the side to engage my back and shoulders instead of the jump roping, since I’m not fast enough at it yet without tripping for it to be intense enough. My scores:

1) 17
2) 70,60,60,62,62,62,59,57
3) 12
4) 71,68,69,69,68,65,69,67
5) 12.5

Are you sure that while doing squats your knees should be directly over your ankles? Is that possible? How would you hold your balance? When squatting with your knees directly over your ankles, you would either fall backwards, or your torso would have to be leant far forward (but even then I think you would not be able to hold your balance). In my opinion, it is not possible to do squats with your knees directly over your ankles.

Working out in your sleep – never heard of this before. Don’t forget to write your reps down when you wake up :)

It was my mic. It became loose halfway through and because I made the mistake of taking off my headphones I didn’t catch it until I was editing :(

Thanks for the heads up about the movie – I really like Nicolas cage too and I was tempted to see this movie. The movie situation is really strange in Prague – sometimes it takes forever for new movies to get here. We usually can get them before they hit the cinema here on my Canadian itunes account. I really like Czech movies and I always watch them when they have English sub titles, but most of the time they are not sub titled in the cinema… We should have a movie club on here :)

Thanks for the heads up about the movie – I really like Nicolas cage too and I was tempted to see this movie. The movie situation is really strange in Prague – sometimes it takes forever for new movies to get here. We usually can get them before they hit the cinema here on my Canadian itunes account. I really like Czech movies and I always watch them when they have English sub titles, but most of the time they are not sub titled in the cinema… We should have a movie club on here :)

Combo 1: 14
Combo 2: 11
Combo 3: 15

i did the jumping jack skips (because i cant seem do the the high knee ones) and did about 30 every round. :) great workout, loved the different combinations.

i didnt understand how many reps push-ups?

This sounds great. I am going to try this!

Yup, I agree. It sounds like restless leg syndrome. I get that way when I am depleting my calcium. Upping my overall minerals, but especially Cal and Magnesium (gotta take those together in 2:! ratio) usually takes care of it in a few days. Very important to keep Calcium levels up as a woman!

I’m a bit late on tackling this one. I sandwiched it into the end of a run. First I ran to the park and hid my jump rope…then I hit some hills and trails and wound up back at the park about 45 minutes later. Did the workout (not a pretty sight, I’ll tell you!), then crawled home the last half mile or so. I have construction going on at home, so I have to do my workouts somewhere else these days. I’m finding it actually makes for a harder push as there is no stopping.
My shoulder was whining (in a way I shouldn’t ignore) after yesterday’s pike presses so I had to go carefully on the push ups.
combo 1: 20
fumbled a bit on jump ropes but did my best. Really tired
combo 2: 15 (starting to be unable to count accurately)
jump rope had a blow out in this round and had to finish high knees which damn near killed me
combo 3: 20 and whimpering
stagger home like a drunk sailor.

We just watched “The Switch” with Jennifer Aniston – we both liked it and what else….
Oh – we watched this really weird movie called “Buried” with Ryan Renolds – the whole movie takes place inside a coffin. We are thinking about going to see “The Tourist” – have you been to it yet?

Funny, I just saw Tourist yesterday! :D Angelina is my secret celebrity crush, so is Johnny Depp, haha, so I had to see it. I loved it the whole time, but…..again, the ending… I expected something more, but maybe it is just me… I think anyone could make a better ending to this movie.. Advise: Leave the cinema 10 minutes before the ending :D and you are gonna love it!
Also I watched King’s Speach on Friday – this one was absolutely amazing!!!
I plan to see 127 Hours as soon as possible :)

So I read a few things about RLS, and it seems that it can be conected with lack of Iron in the body! Which I have since I was a child, and it also caused me problems in certain time of the month… I ordered a Magnesium Calcium pills from my local fitness suplements shop, we will see :) Maybe I will have to eat some Iron again :(

Ok..so I just finished my workout for today and heres my scores:
Combo #1: 11 sets
Combo #2: 10 sets
Combo #3 9 sets I tried to push the hardest that I could and for the skipping to… it was really hard. I was a little desappointed of my scores, so I decided to had a extra round of skipping :) I don`t give up…I`m sooo happy to have found this site 1 1/2 year ago or so. I can`t imagine my training without BodyRock :)

Thanks Judith xx

Combo #1: 13.5
High Knees: 59, 59, 58, 57, 57, 57, 56, 57
Combo #2: 11
High Knees: 55, 55, 56, 57, 55, 56, 57 58
Combo #3: 12

Loved this workout! I exchanged 4 min skipping with 4 min run on the treadmill as my skipping rope is packed in a box ready to be moved!

Definitely a sweaty workout! Very fun thanks for this one :D I always write down everything but there are so many steps I tend to miss parts… like the combo #3 I didn’t do the jump up after the 3x low jack and I didn’t keep a knee up on the side when I did the diamond pushup. BOO… lol I like to do everything EXACTLY right… oh well!

I have decided to come back and revisit the workouts that are missing from my exercise log book:) I am so glad that I listened to Zuzana and wrote everything down in a massive exercise book because this information is so crucial for me now:) So I did this one today and these are my scores;

Warm up 5 min skipping followed by 5 min jogging:)

Combo 1. 18 sets

4 min interval skipping

Combo 2. 17.5 sets

4 min Interval skipping

Combo 3. 16.5 sets

Cooldown with lots of stretching:)

I did this one May 22nd and these are my scores;
Combo 1. 19 sets
High knees 88,59,49,49,50,46,57,55
Combo 2. 19 sets
High knees 63,49,49,51,45,51,43,49
Combo 3. 21.5 sets

I did this on the 30th of April:)

I did it for the second time. and beat my PB !! yes!!

Part 1 : 4min = 26 sets
Part 3 : 4min = 28,5 sets
Part 5 : 4min= 25 sets

Part 2-4 : on average 50 reps with jump rope

Ok i just finished this and im done! First time i do this workout:

1#: 2 side to side push ups + 4 forward&backward jumps (4 jumps total)= 15 rounds

High knees: 51-50-49-47-49-49-50-50

2#: 2 walking push ups + 4 duck under and jump up: 13 rounds

High knees: 53-48-50-49-48-49-50-50

3#: 3 low jacks & jump up + 1 diamond runner push up: 14 rounds

4 extra rounds of high knees: 51-50-50-50

:D

First time doing this workout (Aug. 3rd/11), it was hard but awesome! I love to hate high knees with jump rope!
#1: Side to side pushups + Fwd/Bkwd Jump: 17 sets
#2: High Knees with Jump Rope: 55, 52, 53, 53, 53, 53, 53, 53
#3: 2 Walking Pushups + 4x Duck Under Jump Up: 14 sets
#4: High Knees with Jump Rope: 54, 54, 53, 53, 54, 53, 53, 56
#5: 3x Low Jack + Diamond Runner Pushup: 16 sets

I revisitesd this one today after today’s workout (“dumshell butt wo”)
My score is

part 1
29 reps

part 2 & 4 skipping
on average 56 high knees

part 3
24 reps

Part 5
28 reps

A very sweating workout !!

I revisited it today and I think that I made a mistake when I count the part 3, because 28.5 reps isn’t possible for me !!! But it’s true that when we push really hard in combo it sometimes difficult to stay concentrate to the number !

I revisited this workout today at the gym. I beat my old scores.
Part 1 new 18 rep-old 14
Partt 2 Skipping 50-53 rep
Part 3 New 17 rep and old 14 rep
part 5 New and old 15 rep.
This wokrout is very intense and left me so sweaty and gasping for air.
I did a Burpee for Erin.

I did this today, I missed doing it yesterday because my body was so worn out I had no energy left lol. As soon as I started doing the first push ups my neck and shoulder went wonky, I had to stretch for a bit before I could continue. It was an awesome workout though although my scores were lower because my shoulder (:()… But I feel awesome now, lol besides the pain in my shoulder and neck :D. I have to say I got extremely sweaty doing this hehe.

1) 13 eek… my shoulder lol
3) 9… this was the hardest with my neck spiking
5) 9

My skipping was so so… I have the marks on my arms and feet to prove it lol… although the main scores were in the 40′s they would have been much better had my shoulder not been so bad. And the main scores are improved from the last time I did this. They were 8, 8, and 8, I think the break I was forced to take was too long lol. :D