BodyRock.TV

It was weird but yeah :) There were whole stretches with no other people.

The city is divided into districts, and the old town is in Prague 1 which is right downtown. There are many many sights to see and a lot of great restaurants all over the place. We should do a life post about this at some point!

Oops!!! in the plank jumps I counted each jump as one!!!

Hello

I am about to do this workout but I have a question.
After part 1 you mention “Repeat this circuit one more time”. Does it mean I have to do twice the part 1?

The workout takes 22 minute so If I am right you have to do:
Part 1 (4 minutes)
Part 2 (2 minutes)
Part 3 (4 minutes)
Part 4 (2 minutes)
Part 5 (4 minutes)
Part 6 (2 minutes)
Part 7 (4 minutes)

That makes 22 minutes.

Now my doubt comes:
In Part 1 and 3 it says “Repeat this circuit one more time” That means I have to do twice Part1, and twice Part3? So it is no longer 22 minutes right?
I do not want to cheat, I really want to do this workout the way it is….
I hope someone can explain to me.

Do I have to repeat the part 1 and the part 3 right away???
I am going to go for a no and do the straight 22 minutes.
I really wish someone tell me…. o_O

By the way, beautiful video, so professional, what a great teacher and producer!

lucky you worked out on the beach! : ) lookin’ great girl.
Part 1- left- 14 & 11 right- 14 & 14 plank jump 3 &4
Part 2- 7
Part 3 jump tuck 8 & 7 left- 5 & 6 right- 6 & 6
Part 4- 6
Part 5 Left 13 & 10 right- 12 & 13 plank jump- 3 & 4
Part 6- 7
Part 7- jump tuck- 6 & 6 left- 6 & 5 right- 5 & 5

You should see how much I’m sweating right now. Now instead of skipping, would power walking on an incline almost the same effect?

I won’t post my scores this time because you didn’t either :-p – no just kidding ! – because I was interrupted before the last part by the return of my neighbours (and they wouldn’t appreciate all the jumps)

May I add a suggestion: could you or Freddy (btw, who is in charge of the website ?) create a formated table for each workout so we can more easily fill our scores and compare with others ?

Hii..I just finnish my workout..nad it was killer but I am going to do 20 minutes skipping ;D

PART 1
1. backward lunge knee up – 15, 15
2. backward lunge knee up – 14, 14
3. plank jumps – 3, 4

PART 2: 9 reps

PART 3
1. jump forward/backward and jump tuck – 7, 8
2. side plank jump + push up – 7, 8
3. side plank jump + push up – 5, 8

PART 4 – 8 reps

PART 5
1. 15, 13
2. 14, 14
3. 5, 5

PART 6: 10

PART 7
1. 9, 8
2. 10, 10
3. 11, 11

Thank you again for the great work :)

Some day (soon), I will be this hot. Holy cow…

On a slightly different workout schedule, so I’ll tough this one out next week! Looks…difficult. =)

Hi Vivian,

To start with you can follow our workouts simply by checking in with us and following our workout schedule. We explain each routine in the videos and provide modifications for beginners. I would suggest starting out with the interval timer and then decide for yourself what other equipment you need. We do a lot of body weight only exercises also. I hope this helps :)

Hi Zuzana and Freddy!! Thank you for the grt work you are doing for us , I was wonder how tall is Zuzana .. Anyone who may know?

Hi Barry – we do have a cool down:
http://www.bodyrock.tv/category/daily-workouts/stretching-daily-workouts/

Tough one because it could be any number of factors… anyone else experiencing anything like this?

Hi guys! Another great workout. And the video was beautiful!!!!

My scores:
Combo 1 & 5:
Lunge Left: 9, 10, 12, 9
Lunge Right: 11, 11, 12, 12
Plank Jumps: 4,5,5,5

#2, #4, #6 Walking Pushups with Low Steps: 7,8,7

Combo #3 & 7:
Jumps: 11, 12, 13, 1o
Side Plank L:4, 5,5,5
Side Plank R: 3, 5, 4,4

Added 12 x 15:45 minutes of light skipping.at the end. LOVED IT!!!!!

Thank you Z&F!

Hi everyone,

That was killer. I think I did this wrong and did more reps than required, but I did it and I am swimming in my own sweat, and it feels great.

Part 1 – 16, 16, 18, 17 R lung
16, 16, 18, 17 L lunge
5, 6, 6, 5 plank

Part 2 – 10 reps

Part 3 – 7, 7, 9, 8 jump f/b, tuck
6, 6, 7, 6 side pl pu R
6, 6, 7, 5 side plank pu L

Part 4 – 9 reps

Part 5 – 17, 16, 5, 17, 16, 5

Part 6 – 9 reps

Part 7 – 9, 5, 5, 6, 5, 6

Thanks for the workout.

Best,
Tess

If you are breastfeeding, maybe you need more intake ? It could a question for bodyrocker Kate Rita !?
Else it could be a thyroid problem for example; probably lots of possibilities…

If you are breastfeeding, maybe you need more intake ? It could a question for bodyrocker Kate Rita !?
Else it could be a thyroid problem for example; probably lots of possibilities…

I think it was called Silhouette.

Hi Heather,

I used to have knee pain all the time before starting Bodyrock in October 2009. I had pain with every leg exercise and dreaded doing lunges let alone jumping. Now the pain is gone and has never come back since. I haven’t needed to ice or wear a knee brace since then.

Tip: I cut and paste the workout from this site into MS Word and email it to my kindle. It worked! :)

If that’s really bothering you, I would suggest to seek an advice from your doctor to make sure.

Very sexy photos Zuzana! I love the words of encouragement Frederick, and I also love to read the motivational rants Zuzana gives too :) I was a beginner once and these posts and the workouts are what keeps me coming back everyday and I can’t imagine not having Bodyrock in my life now :)

BackwardLungeKneeUp(L): 18/17/17/15
BackwardLungeKneeUp(R): 18/16/17/15
PlankJumps: 7/6/5/5
WalkingPushups/StepTouchCombo: 11/12/11
JumpForward/Back/Tuck: 12/8/12/7
LPlankJumpPushUp: 7/6/8/8
RPlankJumpPushUp: 6/6/7/8

Hey Bodyrockers!!
This was such an incredible workout! So dynamic and challenging. I feel completely wiped out, but GREAT!! Zuz, you look absolutely incredible in these shots. Freddie, I bet it was nice that you didn’t have to set up any lighting! Such beautiful natural sunlight! Here are my scores for today:
Part 1:
- Backward Lunge Knee Up (L): 17/14
- Backward Lunge Knee Up (R): 17/14
- Plank Jumps: 22/21
Part 2:
- 9 full sets
Part 3:
- Jump Forward/Back & Jump Tuck: 12/11
- Side Plank Jump & Push Up (L): 7/7
- Side Plank Jump & Push Up (R): 7/7
Part 4:
- 11 full sets
Part 5:
- Backward Lunge Knee Up (L): 18/16
- Backward Lunge Knee Up (R): 18/16
- Plank Jumps: 22/22
Part 6:
- 11 full sets
Part 7
- Jump Forward/Back & Jump Tuck: 13/12
- Side Plank Jump & Push Up (L): 8/6
- Side Plank Jump & Push Up (R): 8/6

Thank you for such a great workout! Have an enjoyable weekend everyone!

Jess
http://www.empowart.com

ps. Zuz when can we compare scores? :) I have no idea how Im doing these days lol

Thank you Miguel :)

Just to let everyone know , I’ll do this workout tomorrow !! I am so excited !!! Promise to post my score :) Well done to everyone who already did it , you guys are rock :) Keep up the good work , we have grt teacher , once again big thank you to Zuzana & Freddy

Well, it’s technically tomorrow here (about 1:30AM) but I did it. Thanks to everyone for inspiring me to keep pushing no matter what. I’m glad to not be alone in this.

Part 1 Backward Lunge Knee Up (left leg): 13/14
Backward Lunge Knee Up (right leg): 14/15
Plank Jumps: 4/5
Part 2 2 walking push Ups + 4 Low Step Touch: 7
Part 3 Jump Forward/Back & Jump Tuck: 11 (40 seconds) / 8
Side Plank Jump & Push Up (left side): 8/6
Side Plank Jump & Push Up (right side): 7/7
Part 4 2 walking push Ups + 4 Low Step Touch: 7
Part 5 Backward Lunge Knee Up (left leg): 13/13
Backward Lunge Knee Up (right leg): 15/13
Plank Jumps: 4/5
Part 6 2 walking push Ups + 4 Low Step Touch: 8
Part 7 Jump Forward/Back & Jump Tuck: 9/10
Side Plank Jump & Push Up (left side): 8/7
Side Plank Jump & Push Up (right side): 8/8

It was hard, but so beyond worth it. :)

Ryan
Seattle, Washington

PART 1
1. backward lunge knee up (left) – 16reps 16reps
2. backward lunge knee up (right) – 13reps 13reps
3. plank jumps – 5reps 4reps

PART 2 2min count down
2 walking push ups and 4 low step touches – 9reps

PART 3
1. jump forward/backward and jump tuck – 10reps 10reps
2. side plank jump + push up (left) – 10reps 8reps
3. side plank jump + push up (right) – 8reps 10 reps

PART 4 (repeat part 2) – 8reps

PART 5 (repeat part 1)
1. 15reps 11reps
2. 15reps 11reps
3. 4reps 4reps

PART 6 (repeat part 2) – 8reps

PART 7 (repeat part 3)
1. 10reps 10reps
2. 9reps 7reps
3. 5reps 6reps

that sand looks amazing. it looks like flour!!!

I’m so glad I read you post, I thought I was crazy when I read the instructions. I see you got the same sequences I did for a total of 38mins. I’ll be doing this routine Feb 1 since I’m taking tomorrow off. Wow!! for doing skipping afterward…I might just challenge myself to do skipping too after the routine.

Missed you guys, welcome back! Hope yo’ve had an awesome holiday :)

Part 1. 30 secs x 6
Backward Lunge Knee Up (left leg): 11/12
Backward Lunge Knee Up (right leg): 12/13
Plank Jumps: 2/3
Part 2. 2 min countdown.
2 walking push Ups + 4 Low Step Touch: 6
Part 3. 4 min interval, 30 secs each x 8
Jump Forward/Back & Jump Tuck: 11 (40 seconds) / 7
Side Plank Jump & Push Up (left side): 4/3
Side Plank Jump & Push Up (right side): 4/3

Part 4. 2 min countdown
2 walking push Ups + 4 Low Step Touch: 8

Part 5. 30 secs x 6
Backward Lunge Knee Up (left leg): 13/11
Backward Lunge Knee Up (right leg): 13/12
Plank Jumps: 3/4

Part 6. 2 min countdown.
2 walking push Ups + 4 Low Step Touch: 8

Part 7. 4 min interval, 30 secs each x 8
Jump Forward/Back & Jump Tuck: 9/7
Side Plank Jump & Push Up (left side): 4/3
Side Plank Jump & Push Up (right side): 4/3

I find the side planka and push up so hard to do! I feel clumsy, my hand and arms are not matching. But I guess practice will make perfect :)

Ooofff! I had thought the down time to change the interval timer would make this too easy…. turned out I was relieved for those small mercies! Another great workout guys.

Zuza you have got great legs !! :))

Hi – please email me the link – I can’t get it to work for some reason :(

Hi!!

I`m now done with this workout for today and I have to say that this was the most intense workout that I did on BodyRock… I`ve never been soo close of Brutus before… lol. I enjoyed it very much anyways :)
I recorded my scores in my little book and I`m proud of it!! You guys have always nice motivating speaches to kick our ass and the pics are beautiful by the way :)

Lets Rock it!!!!
BodyRocker Judith

finito amica:-)u to are so funny,i really like u,have nice day …………………..petra ahoj

aarrghhh!! This one was brutal. I did not beat my PB from last time – I did approx. the same with 1 or 2 reps less for the 3 part
I modified a bit the 2nd part by replacing the 4 step touch by 4 side frog squats i.e (sumo jump squats to the side)… my quads were burning but I am glad because I did the same amount of sets than last time (when I did the low step)
I also made the jump forward and backward from part 3 a bit more challenging by doing jump squats back & forth and by staying very low
Here is my score
part1&5:
Lunge R: 20/20//20/20 – L: 20/20//20/20
Plank jumps: 6/8//7/7

Part 2&4&6:
11/11/12 sets (side jump squats instead of low step)

Part 3&7:
back and forth jump squats (very low): 7/7//7/7
side burpee PU R: 10/9//11/10 – L: 9/10//11/10

Loved it!!! Have a great weekend and welcome back Freddy!

Yay!  I repeated this workout today for my lunchtime routine.  Compared to my reps in April, I did better overall, especially with my push-ups. :) I did all the walking push-ups from my toes, & only a few of the diagonal ones from my knees.

Lunge-Knee-up:
LT: 14-14-11-12
RT 16-14.5-17-14
Plank Jump (I did these wrong last time): 5-5-5-4

Walking push-up/step
9.5-9.5-9

Jump Combo
11-9-9-7
Side plank jump
LT: 6-7-7-6
RT: 5-6-6-6

Thanks!
 

Did this in the morning, It was very intense i was out of breath during the whole workout, part 2 was the only one that let me breath a little . I switched side plank jump + push up to side plank jump + santana plank, and on the second round of Part#7 i just did santana planks without the jump lol, i swear doing those side planks feel so weird, 

Backward lunge knee up right: 20-16 / 18-14Backward lunge knee up left: 18-16 / 17-15
Plank jumps: 6-6 / 6-6

2 min countdown, 4 low step + 2 walking push ups: 9 / 9 / 9

Jump forward/back & jump tuck 8-7 / 8-8
Side plank + santana plank right 7-7 / 7 -13 (only Santana planks)
Side plank + santana plank left 7-7 / 7-14

I wasnt very high on energy but surprisingly i beat all my last scores  back from february :D 

Second time trying this workout! One of my faves! I could only manage 15 minutes of interval skipping after though…my face went numb :P

Part 1.
Backward lunge knee up (L): 16,15,17,14
Backward lunge knee up (R): 15,15,17,14.5
Plank Jump: 5.5, 6, 6, 6

Part 2.
2 Walking push ups+4 Low step touch: 10.5, 11.5, 13.5

Part 3.
Jump fwd/back+Jump tuck: 8, 7, 6, 6
Side plank jump + push up (L): 10,9,10,9
Side plank jump + push up (R): 7,8,8,7.5B

Beat some of my old reps…slowed down in others. So it goes. :)

Vacation workout #5? 8/11/11. Something terrible happened today. I broke my gymboss :(. I dropped it into the lake. I fetched it immediately, but it has yet to dry out & hopefully work again. I feel like I lost a friend! As soon ad we return home I am ordering 2 new timers. It broke between rounds 6 & 7.

Bkwd lunge
LT 14-11-13-12 me 12-12-11-12 him
RT 13-12-12-12 me 13-14-12-13 him
Plank jumps 5-5-4-5 me 2-4-3-3 him

Combo 9-11-9 me 10-11-9 him

Jump combo 8-8-8-8- me, 9-9-0-0 him
SPJ Lt 6-5-5-5 me 6-6-0-0- him
RT 4-6-5-5 me 5-7-0-0 him

Followed with swimming.

this was awful…torture! but, i suppose also really great! whew! I was a sweaty mess! Glad I did it, but I am not sure how I got through it all! It did not look that hard on paper, but wow!

thanks!

this was awful…torture! but, i suppose also really great! whew! I was a sweaty mess! Glad I did it, but I am not sure how I got through it all! It did not look that hard on paper, but wow!

thanks!

What I can  love these pcitures!Wonderfull ! <3 <3
I did this workout for the second time and beat my old score.
Part 1
First round
1/ 23.21
2/ 22.22
3/ 7.7,5
Second round
1/ 23.21
2/ 22.23
3/ 7.8

Part 2
First round
15reps
2nd round
15 reps
3rd round
15 reps

Part 3
First round
1/15.14
2/10.10
3/ 10.9
Second round
1/ 16.16
2/ 11.11
3/ 10.10

very challenging !!

I really love this workout.  And I return to it again and again!

My scores for today (29.09.11, 10th week of pregnancy)
——————————————————————————–

Part #1
—————-
Backward Lunge Knee Up (left leg) – (16 | 15)
Backward Lunge Knee Up (right leg) – (16 | 15)
Plank Jumps – (6 | 5)

Part #2
—————-
2 walking push Ups + 4 Low Step Touch – (11)

Part #3
—————-
Jump Forward/Back & Jump Tuck – (8 | 7)
Side Plank Jump & Push Up (left side) – (7 | 7)
Side Plank Jump & Push Up (right side) – (8 | 6)

Part #4
—————-
2 walking push Ups + 4 Low Step Touch – (10)

Part #5
—————-
Backward Lunge Knee Up (left leg) – (17 | 17)
Backward Lunge Knee Up (right leg) – (17 | 17)
Plank Jumps – (6 | 6)

Part #6
—————-
2 walking push Ups + 4 Low Step Touch – (10)

Part #7
—————-
Jump Forward/Back & Jump Tuck – (9 | 8)
Side Plank Jump & Push Up (left side) – (8 | 7)
Side Plank Jump & Push Up (right side) – (7 | 7)

I should have added that I didn’t do the jump-tucks because of my current health status. I did a low squat/jump instead of them.
Yes, it was easier, but  the safety of my future baby – is the main priority.

Hi Zuzka, Freddy and Bodyrockers!!I chose this workout for my WOD. Last time I did was on Feb 11. I even wrote dow “One of The Most Brutal Workout!!” Hardly catch my breath and sweat was coming down like a water fall LOL. I manage to beat my PB :) Here’s my scores ;
Part 1 : 20,18 (vs. 19,13)    19,18 (vs.18,13)6.5, 7 (vs.5,6)Part 2 : 10 sets+ 1 push up (old 9 sets)Part 3 :
10,10 (vs.9,8)9,8 (vs. 7,5)8,6 (vs. 6,6)
Part4 : 10 sets (old 9 sets)Part 5 :
20,18 (vs. 18,13)18,17 (vs. 17,14)7,7 (vs.5,5)
Part 6 : 10 sets + 1 push up ( old 9 sets)
Part 7 :
11,9 (vs. 10,8)
8,7 (vs. 6,5)
7,6 (vs.5,5)Overall ,I did better in everything. I got little distracted, though. My son was playing his train and screaming “choo choo..bla bla…” LOL this little brutus is too cute. Hope Freddy feels better soon!!     

The one you are thinking of is the Hot Body Beach Workout. :) 

So I am a little behind, I missed 4 days because of my shoulder, but now my shoulder is feeling better and had to do this. I improved from the last time I did this even though I had to rest between each round.
Parts 1 & 5:
1) Backward Lunge knee up Lt leg
    1) 16, 12    Old: 1) 14, 12
    5) 16, 16            5) 14, 11
2) Backward Lunge knee up Rt. leg
    1) 15, 12    Old: 1) 15, 12
    5) 15, 14            5) 13, 12…. Lol was too tired doing the second leg haha
3) Plank Jumps
    1) 6, 5 (did them wrong)     Old: 1) 2, 2
    5) 3, 2 (right)                              5) 2, 2

Parts 2, 4 & 6
2) 6            Old: 2) 6
4) 6                   4) 4
6) 5                   6) 4

Parts 3 & 7:
1) Jump forward/Back & jump tuck
   3) 9, 10       Old: 3) 10, 5
   7) 10, 10             7) 8, 5
2) Side plank jump & push-up (lt side)
   3) 6, 7         Old: 3) 5, 4
   7) 6, 6,                7) 4, 4
3) Side Plank jump & push-up (rt side)
   3) 7, 6          Old: 3) 5, 3
   7) 5, 6                 7) 4, 3

So an improvement but not large, but I only started working out again at the beginning of Jan after getting over my shoulder from before… lol I feel like a gimp haha….