BodyRock.TV

Today is the happiest day of my life!! I finally went pro in pull ups!! o/
I only did chin ups till today!! And thanks to you Zuzana and Freddy, you guys gave me strenght to keep trying and trying and today I finally did a set of 3 without resting my feet on the ground!! *_* I can´t describe in words how happy I am here!! I don´t know why chin ups are so easier than pull ups… I do a set of 10 chin ups without resting and can barelly do 3 pull ups, anyone has an idea why those exercises are so different and in the same way so similar?
Well, I did the today´s workout and here my scores:
Side Lunge knee tuck: Right Leg: 33/28 – 35/24 Left Leg: 33/23 – 30/30
Happy Monkey: 3/5-5/5
Comando Push Ups/ Mountain Climbers: 5/5/5
Jump Lunge: 15/20/20-42/44/25
Diamond Runner Push Up (I LOVED this exercise, it´s SOOO challenging!!) 6/5/5-5/3/4
As usual I did one more set of workout today.
It was 20 minutes of 30seconds work, and 15 seconds rest (I was to tired so I gav myself more 5 seconds of rest…hehehe)
One arm Windmill (10kg): Right Arm: 5/4/4/4 Left Arm: 5/4/4/4
Low Jumping Jacks:(I made a LOT! Wanna loose the belly fat!) 20/32/17/20/29/25/25/17/29/24/25/28
And I did a litlle set of different exercises:
Sumo Squat (10 times-10kg) – Pull Up(3reps) – Hanging Leg Raises: 1/1.5/1/1/1/1/1
I lost my count and ended up doind too much sets of low jumping jacks and many of the last serie of exercises, but I think the most important thing is that I made the extra 20 minutes, now I´m washed in sweat and I´m going to take a cold shower, drink my vitamin with soy milk, honey, granola and yeast. Then I´ll go sleep!!
Thanks a lot for this wonderfull thing you´re doing for us!!
I kept my faith and finally did a complete set of pull ups without resting!! THANKSSSSSS!!

wow I can barely finish the workouts and you are doing tons of them :D! I will be doing this well soon I hope :D!

I am feeling a lot better today :D! Although my knees still are feeling yesterday haha… I love working out with you guys :D! Here are my scores… I know kinda low by my thighs were burning haha…
1. 21, 13 – 15, 13
17, 14 – 16, 14
4, 4 – 3, 4
2. 5, 4 1/2, 5 1/2

3. 17, 12, 10 – 20, 13, 9
5, 5, 5 – 5, 5, 5

I was really happy to finish :D… I couldn’t skip lol cause I couldn’t lift my knees haha!!
Thank you guys, can’t wait till tomorrow :D!

This seems like killer workout :)

But I’ m going to do it now…I love that feeling after workouts – all in sweat, tired and at the same time so happy and proud of myself :)

Thank you guys so much for doing all this, thank you for your every day posts which are so inspiring and thank’ s the God that we have you :)

Hello, Flavia!
You are a really cool girl! I saw your results! They are great! But one questions? Youe score of Jump Lunges (Part VII) 42/44/25. Is it right?

Hello Zuzana and Freddy,

a few days ago I responded to what Freddy was saying, on something along the lines of ‘if having a nice body is your dream then work towards it’, something like that, anyways, I have been continuously eating healthier. I haven’t had a cheat meal or anything like that, the only cheat meal is the cheating that I am doing on myself, so I don’t even bother with that anymore. I am still motivated and I will not let anything get in the way!! Thank you both for empowering me, to stick with my dream body, and to keep working towards it, I know one day I will get there!! :)

Hi Zuzana & Freddy and bodyrockers, Thank you so much for all your videos, tips and workouts. I have just recently found this site and now on my way to being a bodyrocker! It will be easier when my interval timer arrives. I am trying to do the workouts with some of the beginner variations and loving it. I haven’t exercised seriously or to a plan for a while (- just done swimming and yoga a few times a week). I just wondered if anyone else had this problem to start with. Since I have started these workouts I find eating my normal amount of food so hard. I seem to be getting so full so quick. I normally eat very healthily and enjoy my food, so I am concerned to lose my appetite and more lbs in a week than I want – I think 8 is too much?? I am still drinking lots of water and green and ginger tea, so not dehydrated. I just wondered if anyone else found this? Thank you all so much!!!!

I wanted to do the exercise but i am little bit sick, so i didn’t make it to the end. These are my scores:
#1:
Side lunge knee (L) 17/18/15/15
Side lunge knee (R) 18/18/17/17
Happy Monkey 5/6/4/5

#2:
Commando push up+mountain climber 5/3/3

#3:
Jump lunge 16/20/20
Diamnat runner 3/4/4

I didn’t do the last one #7(=#3) because i really couldn’t find the energy in my body to do it. But i’m proud i did something today. I hope i feel better tomorrow so i can do the whole exercise.

Hi guys,
I did this workout last night. Fun and Challenging. Each time i got to the Diamond Pushups my legs were burning … in a good way :)

My scores:

#1 & #5:
Left Lunge:22,13/17,17
Right Lunge:15,18/12/14
Happy Monkey: 4,6/6,7

#2, #4, #6: Commando: 5, 5.5, 5

#3 & #7:
Jump Lunges: 15,22, 21/34,30,31 (have to confess my form suffered on the last set of these)
Diamond Pushups: (which I now love!): 8,8,8/8,8,9

Oh my gosh, the video was sooooo beautiful!

I had knee pain before but I still did workout and it helps me a lot to get rid of the pain. Make sure you do stretching though. :)

I like and love the name too. Hahahaha!!! *LOL*

Way to go Flavia! Chin ups are a little easier because the biceps are more engaged and pullups are all back so they are more difficult. Awesome!

Flavia, congratulation. :) I’m still working on my pull up/chin up. I’m not strong for that yet. I can only do one when I jump and reach the bar and lift myself up after that, boom, my hands is so sore. :( I need chair assistance after that. How did you do that? Did you practice everyday? How? I’m thinking to start off using dip station and do the sitting pull up or reverse push up which I really enjoy, what do you think? I do love to be stronger for pull up because I feel my stomach pulling. :P :)

I’ll do this workout later after my house chores today. :P

Welcome here, Beccah. Have fun with our daily home workout. Keep coming back to this site and read lots of comment to keep you motivated. Surely, you’ll feel happiness with our community here. :)

My legs were burning while and right after the workout, but they were not sore the next day like they used to be when I first started following Zuzana’s workouts 4 months ago. Does it mean I didn’t push hard enough? Should soreness the next day be an indicator of a good workout?

I just wish I could do this on the beach like you did! :) Been following you for a while now, this is great stuff! Keep up the good work Zuzana and look at all the people you’re inspiring! I’m sure you are proud!

I prefer the beach, but it did seem harder to workout in the sand…

I miss Gan!

Thanks so much for the positivism and energy… I already feel like we´re all close friends here…
I´ve been fighting for more than 2 years to complete this exercise with proper form, I do a lot of chin ups, and reverse push up, I haven´t go along with sitting pull ups because I was stealing much of the exercise with my legs. I´ve been doing pull ups 3 times a week to try to complete it. My hands are with callus, because i didn´t used gloves, but I´m going to get my husband weight liftiung gloves… hehehehe…
I do my workouts after my house chores too… =P
Wanna see your scores too, you inspire me a lot you´re very strong!!
Thanks again for the energy! This is a BIG help for me! ^^

I don´t know how this fat still persist but it´s here… I´m going to post a pic and I´ll be very gratefull if you guys have some advice for me… it´s lower belly fat and lower back fat… donno what to do more to loose it….
Compelled by force!! ^^

This is right… I was killing myself here… Wanna loose this fat and want to improve my legs power, my legs used to be very weak, couldn´t do zuzana´s exercises for legs very well, so I’m taking more care and doing the exercises for legs more tightly…. Thanks a lot!! ^^

I think the mental barrier is one of the things that most disturbes me… have to fight a lot against it, but Zuzana seems to know what I´m feelling when she posts about faith and resistence here, it always gives me strenght… And her energy on the vids too!

=D

o/
GOT IT!!

*_*

WOW!! This is something to be proud!! Very cool!!
Some friends are starting to ask me about what I´ve been doing too, and I always recommend Z and Freddy! They really rock, don´t you think? =)

WOW!! This is something to be proud!! Very cool!!
Some friends are starting to ask me about what I´ve been doing too, and I always recommend Z and Freddy! They really rock, don´t you think? =)

WOW!! This is something to be proud!! Very cool!!
Some friends are starting to ask me about what I´ve been doing too, and I always recommend Z and Freddy! They really rock, don´t you think? =)

The same thing happened to me when I saw Zuzana 2 years ago, I became a fan and a folower, every day I came to the site, I cook the recipes and even already being sportive it changed my life completelly, I´m still not satisfied with my fitness but all my friends and people who talk to me ask me about what I do that is so different from everyone who exercises… here in Brazil most of women don´t do free weights or interval trainning, they are just interested to have gigant legs and butt, I never fit into this steretypes, and when I saw Zuzana I felt like I found THE GIRL! Her energy, her friendship, dedication, inspiration, she´s my idol too!!

The same thing happened to me when I saw Zuzana 2 years ago, I became a fan and a folower, every day I came to the site, I cook the recipes and even already being sportive it changed my life completelly, I´m still not satisfied with my fitness but all my friends and people who talk to me ask me about what I do that is so different from everyone who exercises… here in Brazil most of women don´t do free weights or interval trainning, they are just interested to have gigant legs and butt, I never fit into this steretypes, and when I saw Zuzana I felt like I found THE GIRL! Her energy, her friendship, dedication, inspiration, she´s my idol too!!

Zuzana really kill us all!! hahahah!! She´s great!

I´ve been exercising my hole life and I´ve never see something even close to what zuzana´s exercises does for us, it´s really true, the muscles shows very quickly with her exercises!! She´s incredible…

You´re soooo strong!! keep rocking!!

My legs burned with runner diamond push ups too!! =P
This video is really beautiful, this place is wonderfull and shiny…

You are a warrior, this are great scores!! *_*

Everyone here are tought!! =P

It happened to me too, I used to exercise but after I saw Zuzana now I´m in another lever of motivation and dedication, one day I´ll have a six pack and I´ll say to everyone Zuzana teached me how to get this! ^^

I loved the name too, there´s another exercise Zuzana posted with a cute name… it was Sunflower Squat… sooooooo cute too! ^^

REALLY YEAY YOU!!

When I read the descriptions of the workout I think: I´m not gonna survive this, but after I´m happier than ever and more alive than ever!! hehehe

WOW!! ^^

Zuzana you´re stunning.. looking alike Megan Fox with this black hair!

Sunflower Squat? When was that, Flavia? I think I missed that one. :P Or maybe I can’t remember now but I should.

You’re working too hard on that, before you know it, that stubborn fat, will go away! You’ll see. :)

Callous? Ouch!! Hahahaha *LOL* Yeah, it really feels great to be here, like you said, I also feel we’re all close friends here. It makes my day and I’m sad if I didn’t check bodyrock. We didn’t see each other but we can motivate and help one another here, cool! :) For the glove, yeah, steal your hubby’s gloves, hehehehehe :D Funny. Seriously, I have gloves here but I still feel the pain in my palm when I do pull up/chin up. I might get those band that those circus or gymnast performers are using.
Oh, I miss this workout. Right after I finished my chores, my husband got home and steal me away. We went to store. Gosh! Tomorrow, I’ll post my number here. Promise. :)

It’s not your wishful thinking, Kannak. Zuzana and Freddy’s workout really worked!!! Like my husband said the way that he’s seeing me when I do bodyrocking here, he said it’s like a military training. No fancy stuff but all moves gives you strength and power. The effect of our workout here are keeping us in shape, tone and firm. Yes, you’ll see result just in a week or so. You’ll also notice how you get stronger. Have fun here.

I share your dream. I like those sculpted abs too and once I have that abs it’s all because of zuzie and freddy!!!! :) I’m already motivated but more so now with bodyrock. Too sad, I can’t share this motivation to most of my family and friends they’re always opposed and have a different perception about getting in shape. So, I dream one day, I can show them a big changes in my appearance so I can convince them. I’m not just after for the look but for overall feeling. People don’t usually understand that unless they feel it themselves.

Hahahahaha!!! :) That reminds me of my experience here. I’m currently working with School Police Department and they saw me at the gym and asked if I’m planning to join the force. hahahaha *LOL*

Another big ouch for this workout!! I did this at work in the morning before leaving. it was a nice way to start the day!
Combo 1 – side lunge left/side lunge right/happy monkey
11/9/3
10/11/3
Combo 2 – Comando pushups/mountain climbers
6
Combo 3 – Jump Lunge/diamond runner pushup
18/6
14/5
12/6
#4 Comando and mountain climbers
6
#5 side lunge/knee tuck/happy monkey
13/10/3
12/10/5
#6 Comando and mountain climbers
6
#7 jump lunge/diamond runner push ups
18/5
12/4
12/4
I almost didn’t do the last two sets of the last combo, but I figured it might hurt, but it won’t be the end of the world. I was right!! I’m sending an email to my massage therapist after this to get my legs worked on… wow, they are sore!!

This one was so hard, but I did all of it.

Side lunge knee tuck R: 14, 11; 11, 12
Side lunge knee tuck L: 13, 12; 11, 11
Happy monkey: 5, 5; 4, 4.5

Comando push ups and mountain climbers: 6, 5, 5

Jump lunge: 16, 10,10; 15, 10, 10
Diamond runner pushups: 6, 4, 3; 4, 4, 3.5

I know I’m going to be sore in the morning. I did this workout early today and in the afternoon when I went to pick up my kids from school, I had to use the bathroom in the elementary school. The toilets there are REALLY low. It was hard to squat down that much after this workout. Sorry if that was too much information for some of you. But I thought it was funny.

Flavia, you do deserve admiration and praise for your efforts and achievements. Don’t stress too much about the fat losing, it takes time, but you’re on your way for sure.
My heart also sings to see so many others get excited about your results and improvement, what a great community this is, I wish I discovered BodyRock.tv earlier!
Congratulations again.

Part 1. 1.28,21
2. 20,34,
3. 7,7
Part 2. 7
Part 3. 1.16,17,13
Part 4.6
Part 5.1 24,26
2.24,26
3. 7,6
Part 6.6
Part 7. 1.14,15,16
2.7,6,7
Did 20 min. kickboxing, 10 min. yoga, 20 min. dancing, and Zuzanas stretching video. And then I went for a walk and to get some D vitamin.

Loved the knee tuck and the happy monkey:o)) Thank you…..

Best Irene

Happy Monkey??? Seriously?? More like a Killer Monkey :D :D
In my opinion these last few workouts were absolutely fantastic, dynamic, original, killer, sweat producing, fat burning, spirit uplifting, strenght building… BODYROCKing!!!
My score for today:
Part 1 / part 5:
1) Side Lunge Knee Tuck L: 18-14 / 16-12
2) Side Lunge Knee Tuck R: 16-16 / 15-13
3) Happy Killer Monkey: 5-5 / 5-5

Part 2 / Part 4 / Part 6:
Comando Mountain Sprint combo: 6 / 6 / 6

Part 3 / Part 7:
1) Jump Lunge (killeeeeeeer!): 15-9-10 / 20-14-13
2) Diamond Runner: 5-5-4 / 5-4-4

I officially hate jump lunges now, I think I will prefer burpees over jump lunges since today :D (Until today it was other way around)

Thank you for this Seychel’s Workout series! :)
Gonna jump rope now :)

Forgot to share a funny story from todays workout! :D
I always use 2 timers with combined workout like this, so today I had a pink one for interval parts and a green one for 2 minute countdown parts, so I do not waste time reseting the timer after each round.
Today, after 4th part, I grabbed the green one instead of pink one, pressed the start button and got ready to the starting position for Side lunge knee tucks. 5 second went by, 10 seconds went by…. 15 seconds went by, and no beeping! I was worried that my timer is broken, I stood there for like 10 more seconds, my legs started burning, then I looked at the timer and IT WAS THE WRONG ONE!!! I started the 2 minute countdown instead of interval setup! I was so exhausted already that I didn’t realize that the interval was too long to be 10 seconds only :D

I am so lucky to have found your site! I am an ex-crossfiter that was injured trying to lift more weight than I should have. I have been following your workouts for 2 weeks now and love them!! Thank you for the fun variety…Kristi from Colorado

Side Lunge Left 17,18,18,14
Side Lunge Right 18,18,20,15
Happy Monkey 6,8,7,7
Commando PU 6,6,7
Jump Lunge 20,10,11,21,11,10
Diamond Runner 7,5,6,8,6,6

I topped off the workout w/ the Ab and core challenge. I think I have the strength to do both every time now. Thanks BodyrockTV.

Just finished this one! It was so intense, I wasn’t sure if I could finish! :D

Thanks so much!
Annie

all is forgiven :)

Combo 1:
Side lunge knee tuck left: 22;21
Side lunge knee tuck right: 20 22
Happy monkey: 6 6
Combo 2 :
4 mins Commado push ups and mountain climbers = 13
Combo 3:
Jumpe lunge: 24,20,23
Diamond runnrr push ups: 6,7,7
Combo 4:
4 mins commando push ups and mountain climbers: 14
Combo 5:
Side lunge knee tuck left: 20,22
Side lunge knee tuck right: 22, 20
Happy monkey: 6,5
Combo 6
4 mins commando push up and mountain climbers: 12.5
Combo 7
Jump lunge: 27,23,30
Diamond runnrr push ups: 6,7,7

WOW It killed me – serious!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
LOVED IT THOUGH
As always – thank you Zu!! xxxx

Thanks for great workout!
My score:
Part 1 / part 5:
1) Side Lunge Knee Tuck L: 20-18 / 18-14
2) Side Lunge Knee Tuck R: 20-18 / 19-17
3) Happy Killer Monkey: 8-8 / 8-7 (liked this very much!)

Part 2 / Part 4 / Part 6:
Comando Push Up Mountain Sprint combo: 8 / 7/ 8

Part 3 / Part 7:
1) Jump Lunge : 25-15-13 / 23-12-13 (killeeeeeeer! not much in rounds 2 and 3,legs were on fire, but I did EVERY REP with proper form)
2) Diamond Runner: 8-7-6 / 8-6-6

I have to say it was tougher than I thought it would be, maybe because of PMS, or maybe I needed one more day of rest (had yesterday) after last wo (in fact did two – Crazy Home Bootcamp Workout and Hotel Room Workout – one after another), but still I really enjoyed it!!!!
THANKS AGAIN! LOVE YOU!

We actually drowned the pink one – it went under water and filled up with salt water – not a good idea!

You’re one of us now, Ildiko, it’s never too late to be a bodyrocker. Please join our little world here everyday. It’s fun and everybody’s rocking. :)

Laura, I’m sorry to hear about your experiences right now. I would suggest you to visit this site everyday and start reading comments so you’ll be motivated to do our home workout. I’m offering to compete with your score so it’s more fun. I have nobody (except my husband) either when it comes to fitness and health. It’s hard to find those people but I found them all here. I’m really happy when I’m here in bodyrock. I feel Zuzie, Freddy and all bodyrockers are my friends and family. I’m reading comments here more than my facebook, you know. So, don’t be sad, cheer up and let’s bodyrocking. :) Let’s share and compare our score. I mean it. :)

this is so embarrasing. :( I was doing it today but right after I stood up from part 2 (CPU/MC, commando push up/mountain climber), I started coughing non-stop that I need to rush to the bathroom – I threw up many times. Disgusting. :(
Anyway, here’s my score, partially: :P
Part 1:
lunge knee tuck (left) – 28, 24
lunge knee tuck (right) – 28, 25
Part 2:
CPU/MC – 8
Part 3:
-my body stopped me. :( but, I’ll do this again tomorrow on my lunch break at work.

BTW, I just did the Ab-Tastic earlier today, I did 100 high knee raises and 1,471 skipping. :) Maybe the reason why my body stopped me because we just had dinner not too long ago – bad idea. I should have waited for another hour or so. Well, I reserve it for tomorrow.

Z&F, thanks again for a wonderful and killer workout though I wasn’t able to finish it. It wasn’t me. It’s my body who stopped me. hahahaha *LOL* I really really love the Happy Monkey. I want more monkey moves. :P

Just some things that passed through my mind while reading your post:

Are you getting enough sleep? and How is your diet? Both of these can have a big effect on exercise progess or lack there of…

Hope things improve for you soon.

As much as I love to push myself, this one left me nauseous in the end :{ There are some impressively fit people here now! It definately makes for some friendly competition :) Although, for me form is more important than the numbers and when I rush it gets really sloppy.

(L)SideLungeKneetuck: 23/24/21/21
(R)SideLungeKneeTuck: 24/23/22/21
Happy Monkey: 6/7/7/6
CommandoPushups/MCSprints: 9/9/9
JumpLunge: 29/17/15/27/14/15
DiamondRunnerPushup: 7/5/6/6/4/5

Gonna finish with Ab-Tastic Exercise Challenge for an abs/cardio burn and will be back to post my results if there is anything left of me afterwards ;)

My scores for this workout, post ‘Brutus’ coming to visit for like an hour and a half. I had to kick him out because he was ruining my day. I will be doing the leg lift challenge with jump rope right after I post this.

#1: L- 30,30,21,27
R- 30,30,22,27
Monkey- 5,5,6,6
#2: 7,6.5,7
#3: Jump Lunge- 32,24,20,28,18,18
Diamond- 5,5,5,5,4,6

Way to go Flavia! I’m still working on being able to do 1 pull-up unassisted. But, PoachR gave me a great idea about the house rule… never go under the doorway with nothing in your hands without doing some!

Great workout :) I needed it

These are impressive numbers Cindy:) You must be super fit!

I was thinking the same thing LOL!

Hi Nina, having two timers is such a great idea! I’m gonna have to order another one. Thanks for the idea I don’t know why I never thought of it before. Although…. I do enjoy those mini breaks in between rounds to reset the timer they sure are a godsend!

Hey Maria, I know the feeling. Try not to eat heavy meals before these workouts. Also, if possible, try wait at least an hour and a half before these torture sessions :) Too bad you couldn’t finish, you were doing really good :) You were smart to listen to your body tho.

I actually have 3 :D one is always set for a warmup intervals :) Glad you like this idea! :)

Did this workout yesterday and I loved it. I love the workouts that leave me completely exhausted. Such a good feeling to finish a great workout. Thanks again Zuzana and Freddy for this website! It is exactly what I needed and wanted. Your hard work is appreciated :) I just started these workouts around christmas. I can’t wait to see how I look by next christmas!

Me too I recommended bodyrock to my friends and they don’t like it and they said they don’t want be so muscular. they find that ugly. Blah-blah… Oh well, we cannot help others if they don’t want to help themselves. No matter what, I’m bodyrocker forever!!! I love the pain… I love the result… I love the friendship we can get here… everything… Thanks to Freddy and Zuzana for that. :)

Thanks Audra. :) Well, I did this today as I said yesterday, during my lunch break at work. Finally, here’s my score…

side lunge knee tuck (left) – 25, 19 / 25, 15
side lunge knee tuck (right – 25, 21 / 25, 19
happy monkey exercise – 7.5, 7 / 7, 5

CPU/MC sprint – 6 sets and 1 CPU / 6 sets

Jump Lunges (grrrrrr… the killerrrrr.. :P) – 29, 20, 18 / 20, 17, 13
Diamond Runner Push Up – 6, 6, 6 / 5, 5, 7

I got no problem this time. Yes!!! I’m SO happy!!! Love love love the pain!!! :)

Wow, you’re strong!!! :)

Thank you Dheana! :D I will try to even them out next time :D

Welcome Mia!

lol

Zuzana, I would just like to thank you for the great message you post at the begining of each workout. It helps and remind me why i one day all on your site, why i went through the obstacle. I am having trouble right now to go back into a healthy lifestyle. I eat badly and feel unright after it. I sometimes even don’t feel like i can work on my math anymore. My whole body and mind suffer from the bad choices I have made. And i am hardly trying to come back in it. Your message helps so thanks, really. I need to go back to the state where i was so happy and find it so fun to make my workout. I make them in the evening because i have no choice and i was waiting for all day long. I want that incredible state of mind back, i will keep going and be a bodyrocker, because i have realized that i am not anymore. And my lack of sandbag or broomstick to replace the dipstation is not the only. I am responsible. And right now, i hope i won’t let the lack of place of materal stop me, even through i would love to have a pull up bar or the possibility to myself vegetables everyday.
Thanks, to all the bodyrockers, really

ps. I just watched the video and I did part 2, 4 & 6 wrong. What I did was commando Push up, roll over then did only 2 climbers for a set.

Just reading today’s post from you guys made my heart bloom :) I’ve got so much support,courage from both of you and our bodyrockers here. You make me feel like I can acheive in ANYTHING when we have strong mind, strong will power. It’s so easy to sleep in , choose fast food over preparing food, sit in front of computer and wander round others’s facebooks. But I don’t want to waste my precious time on those. It feels so empowering when you know you choose the right choice for your health :)

Today’s workout is really tough. I had to face with brutus many times. I didn’t let him get any chance to take me down,though.
Side lunge knee tuck (R) 24/25/24/20
Side lunge knee tuck (L) 24/25/23/20
Happy Monkey exercise 6/5/6/5

2 commando push ups & 10 mountain climber sprint : 8,7,7

Jump lunges 24/17/18/26/18/17
Diamond runner push ups 7/6/6/6/4/6

Then another 20 mins combination of skipping & abs workout. Whheeeeww!! I’m so glad I finished it .Thank you Zuzana & Freddy :)

On a roll this week!! I beat my PBs again! I thought all the hard workouts every day this week would wear me out and make it hard to beat my scores but I seem to be doing well so far…!

Here are my old (Feb 1st) and new scores:
Part 1:
Side Lunge Knee Tuck L – 15, 15 1/2 (old: 13, 13)
Side Lunge Knee Tuck R – 15, 15 (old: 12, 12)
Happy Monkey – 6, 7 (old: 5 1/2, 6)

Part 2: 6 1/2 (old: 6 1/2)

Part 3:
Jump Lunge – 20, 17, 13 (old: 15, 12, 11)
Diamond Runner Push Ups – 8, 8, 9 (7, 7, 6)

Part 4: 5 1/2 (old: 5)

Part 5:
Side Lunge Knee Tuck L – 16 1/2, 14 1/2 (old: 14, 14)
Side Lunge Knee Tuck R – 17, 16 (old: 15, 14)
Happy Monkey – 7, 6 (old: 6, 7)

Part 6: 6 (old: 5)

Part 7:
Jump Lunge- 23, 17, 15 (old: 19, 12, 11)
Diamond Runner Push Up – 9, 7 + 2 jumps, 8 (old: 6, 5+2 jumps, 5)

Watching this video makes me really want to go to the beach… I should really go for a weekend before winter comes around here in Australia. I bet watching this video brings back nice memories for you, Zuzana and Freddy…! It looks like such a beautiful spot you went to!

Ok, no chitter chatter today…’cause quite frankly I’m pooped! I can’t imagine doing this on the beach in the hot sun ’cause this left me dripping with sweat in my own living room! Although it does paint a pretty picture doesn’t it? The only thing I want to mention befoere I post my score is that I probably just made the BEST omelete eva! An onion, spinach, mushroom, chicken and egg white omelete, with a little bit of salsa on the side…yummmy! And instead of orange juice…orange slices…sooooo good :) Ok, here are my scores…

Part 1:
Side lunge knee tuck (left): 17,18
Side lunge knee tuck (right): 19,21
Happy monkey pushups: 6,6

Part 2: (2 min count down)
Commando pushup and mountain climber sprints: 8.5 sets

Part 3:
Jump lunges: 33,20,30
Diamond runner pushup: 6.5,7,7

Part4: (2 min count down)
Commando pushup and mountain climber sprints: 7.5 sets

Part 5:
Side lunge knee tuck (left): 20,20
Side lunge knee tuck (right): 21,22
Happy monkey pushups: 6,5.5

Part 6: (2 min count down)
Commando pushup and mountain climber sprints: 7 sets

Part 7: (2 min count down)
Jump lunges: 41,36,26
Diamond runner pushup: 8,5,6.5

Feeling ambitious since I didn’t run this morning. I did the Hot Mess and thought I should get hotter and Messier before I showered so I added today’s Beach workout. My quads were getting pretty wobbly on the last jump lunges
1. 17-15-6-15-16-6
2. 9 or 10 hard to count when you are rolling all over the place
3. 20-8-15-8-16-9
4. 9
5. 17-16-7-14-16-8 beginning to crumple
6. 8 ugh
7. 20-9-14-8-14-9 jump lunges were brutal

Side lunge knee tuck (left): 15, 13, 15, 13 (old: 15, 14, 14, 14)
Side lunge knee tuck (right): 15, 16, 16, 14 (old: 13, 15, 13, 15)
Happy monkey pushups: 6, 9, 8, 8 (old: 6, 6, 5, 5)

Commando pushup and mountain climber sprints: 7, 6.5, 6.5 standard. (old: 5.5, 5, 5.5 beginner)

Jump lunges: 22, 16, 18, 17, 15, 13 (old: 16, 8, 13, 14, 9, 12)
Diamond runner pushup: 7, 7, 6, 6, 5, 5 standard. (old: 6, 6, 6, 6, 6, 5 beginner)

After yesterday’s 160 lunges and 120 squats with the 8kg I was not surprised that I felt threatened by the prospect of jump lunges today. I see from earlier comments that I was not the only one finding them harder to execute than normally ;-). I’m also a bit sad that I did not beat my PB, but hey, it’s not a race and I did quite well still.
Round 1: [21,22] [22,22] [7.5,8]
Round 2: 7
Round 3: [22, 18, 14] [7,7,7]
Round 4: 6.5
Round 5: [22,23] [23,22] [8,8]
Round 6: 7
Round 7: [24,18,16] [7,8,9]
I have to do some skipping now to ‘warm down’ a little bit before cooling off and stretching.

beach body wkout scores (as im puffing and huffing for air!)
Lf and Rt knee tucks: 17,20,22,24,27,28,25,27,28,27
Happy Monkey:5,6,5.5,6,6
Comando rolls/mount jumpers:5.5,5,5,5
jump lunges:i hate these!: 5,?,8,?,7-they hurt!!!
Diamond, 123s 8,6,7,8,8,?,7
it’s all good! Have a “happy monkey” Day!!! Muakkkk!

woo Hoo! So happy for you Flavia-1 day, I can’t wait to be able to do a chin up! Thank you for your motivation:)

This workout was FANTASTIC.  I loved it.  Well, I hated it, too, which is why I loved it!  Man, the beach just really makes me itch for a tropical location!

Here are my scores:
side lunge knee tuck on R: 22-20
side lunge knee tuck on L: 21-21 
happy monkey: 5-6
commando push ups and mountain climber sprints combo: 7
jump lunge: 25-17-16
diamond runner push up: 7-7-7
commando push ups and mountain climber sprints combo: 7
side lunge knee tuck on R: 22-19side lunge knee tuck on L: 22-22 happy monkey: 6-5
commando push ups and mountain climber sprints combo: 7
jump lunge: 26-15-15diamond runner push up: 7-6-6

With breaks, the full thing took me 28:21.

I’m posting not through my Facebook account because that “persona” hasn’t been approved yet. :(  FYI, Freddy and Zuzana, the pending Kendra is me!  

Happy Sunday, everyone!

Ha!  I can’t believe I’m the last person to post on this workout!  Well, for anyone wondering, it’s a fabulous workout, and it’s all bodyweight!  I beat my scores from last time, too!

Today: 
part 1: 
side lunge knee tuck on L: 21-21 
side lunge knee tuck on R: 20-21
happy monkey: 7-7

part 2: 8

part 3: 
jump lunge: 25-20-20
diamond runner push up: 8-8-7

part 4: 
7.5

part 5:
side lunge knee tuck on L: 24-21side lunge knee tuck on R: 22-21happy monkey: 7-6.5

part 6:
8

part 7:
jump lunge: 28-18-20diamond runner push up: 9-7-8I pushed through to get 8 on the combo exercise, whereas last time I topped out at 7.  I also managed to get a few more reps in of most other exercises.  Yay!

Its been a while since I did this one and it still kicked my ass.  My quads feel like they are going to explode.  I did improve on the jump lunges and commandos though.  Yeah!!!