funny, I was just doing it in between of my cleaning and resting for a while. :p Ok, I’ll do it when I’m done cleaning. One more room to clean and I’m done. Thanks. Will come back later for the score. Just turn up my laptop to check if we have a new one here. :P Happy weekend Zuzie and Freddy and all bodyrockers!!! :)

Hi Zuzana and Frederick,

The trip idea…is an absolutely fantastic idea! 8-)

–Chris

WOW!! This will be great!! ^^ I´d really LOVE to meet you guys and if this could be possible to do a workout leaded by Z in person!! ^^
If this encounter between Zuzana and Freddy and Bodyrockers can really be done would be really cool!!
=D
Gonna do this when I get home! Still working here , it´s 9:00PM here in Brazil…

WOW!! This will be great!! ^^ I´d really LOVE to meet you guys and if this could be possible to do a workout leaded by Z in person!! ^^
If this encounter between Zuzana and Freddy and Bodyrockers can really be done would be really cool!!
=D
Gonna do this when I get home! Still working here , it´s 9:00PM here in Brazil…

Well.. I did it… today I was feeling kinda weak because of a earache that bored me all day long… I did the 5 sets in more than just 25 minutes, it took me 33 minutes to complete…
And I did more 3 sets of sunflower squat with 10 kg (20 seconds work/10 seconds rest) score: 5/4/5/5-5/4/4/4-4/3/4/3 More 3 sets of 2 minutes russian twist with 10kg, score: 100-70-60, and more 30 reps of pike press and more 30 reps of step up knee tuck. To complete all this took me 54 minutes. Then I did more 13 minutes of stretching.
Zuzana, thanks again for another wonderfull challenge, you´re trully blessed!! Thanks so much!!
I had the same impression that time seems to be speeding up. Einstein was the first physicist that said that time is not linear, maybe he was right and time is really passing faster. =)
Congratz from Rio de Janeiro – BRazil

I like your traveling show idea…it would be a real hit…I hope you have a clone ready because everyone is going to want to workout with you. Could get exhausting!

Zuzana, you look amazing in these photos (as usual)!! :) A trip sounds amazing… maybe you should all come to Canada!! :D

What a fun workout! did it first thing this morning. U know what i love is that you don’t say if u want to lose weight you have to workout within a special heart rate or fat burning does not start before doing cardio for 20 minutes and all that wrong stuff you read everywhere. Or these celebrity trainers who say you have to workout one hour six days a week but eat very little calories. Thanks so much z & f for your help and for being great role models and also this incredible community here all helping each other. You guys rock!!!

I am in Europe right now from America studying abroad! I hope you can do the travel get together thing before June because that’s when I go back home!

Flavia, I am interested, what is the Sunflower squat? The name is so lovely, but I suppose it is something brutal…

I followed bodyrock.tv only for a month, but I’m loving it! Question about doing knee raises on the dip station: after a few reps my wrists start hurting quite a bit from the pressure. Am I holding the bar wrong? Is there a solution?
Thanks for everything you do!

Yeah, I’ve done it! Suddenly I don’t feel so guilty about skipping two days’ workout – I could (almost) catch up. And this really felt like a break after all those many lunges and push ups.
Hey, the gathering is a GREAT idea. Keep us posted about the progress of the organisation.

I’m going to do the challenge tonight after work, at 11pm, sigh -_-, but I WILL DO IT!! haha

I find the trip is a great idea also, it would be nice to meet people from around the world who have been taking part in this “healthy” revolution.

next workout which is very cool! :D

Yeah, the travel idea is super cool – it would be great to meet you both and other bodyrockers and do some workouts together!!!!

That´s true: the january has gone very fast :/

a retreat of body rockers working out all day and eating healthy??!! right on…

however, what is mid-way between Prague and the USA so we can ALL meet in the middle! :) ??

you can’t forget us USA body rockers!!!!

that’s a really great idea!! i hope it works out and i’ll be able to come, too ^_^
thanks for this workout!!

It looked like it was easssssyyyy,but it wasssnnn’t!!!!!! ;-)

Ok yeah, Zuzana is looking ridiculously ripped in the knee tuck. *Ab and arm envy*

i am so happy my sisters showed me your website!! we did them all christmas break and then ive been doing them everyday for 3 weeks since i got back, absolutely love them. although i need to get some equipment, my dip station is a mop between two tables, my sandbag is a fire extinguisher in my purse, and my pull up bar is my shower! also you are so inspiring and beautiful, i made your veggie quiche and it was so good! try it with hot sauce. delish.

In this workout, Zuzana shows how to do SunFlower Squat. http://www.bodyrock.tv/2010/03/15/sweat-like-a-pig-workout/
Here the pics:
http://www.bodyrock.tv/wp-content/uploads/2010/03/SunFlowerSquats1.jpg
http://www.bodyrock.tv/wp-content/uploads/2010/03/SunFlowerSquat2.jpg
http://www.bodyrock.tv/wp-content/uploads/2010/03/SunFlowerSquats3.jpg
It is a great exercise, I love to do this one, and it can be done with any kind of weight or without any weight too… =)

I just did this workout. I missed it yesterday since I was busy cleaning then when my husband arrived home he dragged me to the store. :p

Here’s my score and I’m not done yet with the other ones I missed. I just need to wait for my laundry to dry and fold it then, I’ll do Hot Body Beach. :P

a. High Knees
b. Skipping

set
1.a. 20
b. 25.33.32.30.48.47.47.30 = 292
2.a. 20
b. 44.31.32.35.24.34.35.33 = 268
3.a. 20
b. 33.44.45.50.38.38.40.41 = 329
4.a. 20
b. 42.40.50.34.31.32.35.35 = 299
5. a. 20
b. 36.41.40.28.41.37.35.25 = 283 (lost momentum here because went back to my laundry to move it to a dryer. I also used my other gymboss for my laundry time so I know when to come back. :P)

Total skipping = 1,471 skips

I just did this workout. I missed it yesterday since I was busy cleaning then when my husband arrived home he dragged me to the store. :p

Here’s my score and I’m not done yet with the other ones I missed. I just need to wait for my laundry to dry and fold it then, I’ll do Hot Body Beach. :P

a. High Knees
b. Skipping

set
1.a. 20
b. 25.33.32.30.48.47.47.30 = 292
2.a. 20
b. 44.31.32.35.24.34.35.33 = 268
3.a. 20
b. 33.44.45.50.38.38.40.41 = 329
4.a. 20
b. 42.40.50.34.31.32.35.35 = 299
5. a. 20
b. 36.41.40.28.41.37.35.25 = 283 (lost momentum here because went back to my laundry to move it to a dryer. I also used my other gymboss for my laundry time so I know when to come back. :P)

Total skipping = 1,471 skips

Thanks, Flavia. I remember that now. Great, I don’t have to search it. :)

Hello BodyRockers! I’ve just started exercising with you from this training! I’ve watched some videos made by Zuzana thinking , that it must be really hard! But I decided to try and don’t delay it for tommarow;) I’ve just done this training and it’s great! I hope that I will follow home workouts everyday. Thank you Zuzana for advice for beginners and don’t foget about them, it helps people such as me;) You’re amazing person and this page… is just wonderful for those, who are interested in leading healthy life style, work hard and eat in a proper way! can’t wait till I see the first effects;)

We booked this last one through an agent, but we did Italy and Barcelona on our own :)

Hi – congrats on your progress – you should be really proud of yourself!!!

It depends – we try and get them up as early as possible :)

I agree!! That would be absolutely fantastic!! Keep us updated on your brainstorming! :) Would love to be of help!

Thank you, I remembered :D I just forgot it is called Sunflower squat :D I love those almost poetic names, makes those hard exercises sound so easy :D

Have you tried keeping your wrists very-very straight?

oooooo I’d love that … looking A.M.A.Z.I.N.G. !!!!!!

hi Zuzana can please know ur body fat percentage?? please???

HI Zuzana and Frederick,

this web-site is like a drug for me, I wasn’t able to do my work-outs this past week, but I had to check your site every day, I can not wait in the morning to see the new work-outs.
I hate to ask anything from you, cause I can imagine how much effort and time you put in all the posts, but could you please start posting your scores again, it is really helpful and challenging for me.
Thanks,
Carmen, Romania

Not having a dip station or a pull up bar, I used two chairs facing away from each other. In case anyone else needs ideas for how to improvise a dip station. :)

Good evening BodyRockers,
I did this challenge tonight after work and it was great. I eraned my brown rice tonight. Now I’m off to do some homework. I shall see you all tomorrow for an other wonderful workout that I’m sure will kick our butts. Can’t wait :)

Hey everyone!! Zuz you are ripped :) I completed this challenge last night!! I love leg raises! By the end of it though my arms and hands were killing since I was doing it from my pull up bar! gahh!! Cant wait to see what you have in store for us this week. I love the idea of having a BodyRock gathering… hang out, get to know one another, share our love for healthy living! Excited to see this come together! Thank you Freddie and Zuz for always challenging and for exploring new ideas!

Jess

=)

^^

Awww, I can imagine some kind of Summer Bodyrock Bootcamp! :D

Challenge did in 31:15! Tough one! I am finally getting reeeeeally better in skipping, my highknees are now almost as fast as highknees without a rope :)

Wow you could be a G.I. Joe doll! :D

Love the idea too!!!

I must confess Zuzana… While I had the pullup bar out for the hanging knee raises I felt the need to add 5 pullups after each set of knee raises. I really want a nice, sexy, v-taper back for the summer to go along with a nice set of abs :) I took my time with the knee raises for form of course, and kept count of my skips:

1) 42/50/44/30/38/42/32/42=321
2) 48/39/34/34/36/33/43/43=310
3) 48/36/43/41/42/45/45/38=338
4) 48/44/43/35/41/30/48/36=325
5) 50/50/50/46/42/40/40/49=367 (I need a speed rope, I know I can do better)

I would love to meet up with ya’ll but, money sure is tight these days. Still curious to see what plans come up, tho;) For those of us who can’t afford much, maybe we can come together in our own communities too! Just a thought :)

Thanks for helping to spread the word :) This kind of support means a lot.

Holla back! You’re awesome!

Wow! You have no idea how proud I am right now:) i just completed this as my first workout with you guys. I have been following the site for a few weeks now, been sick, so I was really determened to get started! Used to be a gymnast, but have been completely out of training for two years because of backproblems, and never really got motivated to get started again until I found your site:) hoping to be stronger and more fit than ever come summer!

E <3

SO. I HAVE BEEN A BODYROCKER FOR 3 MONTHS, I’VE LOST 15 POUNDS AND HAVE MET MY PANT SIZE GOAL. I HAVE BEEN WORKING SO HARD TO LOOK AMAZING FOR THE SUMMER AND I’M SO EXCITED TO SEE WHAT 3 MORE MONTHS OF BODYROCKING WILL DO TO MY FIGURE!!

CURVE BALL:

I JUST FOUND OUT LAST NIGHT THAT I’M PREGNANT!!!

MY HUSBAND AND I ARE HAPPY (this will be our second child), BUT I’M A LITTLE DISAPPOINTED ABOUT NOT BEING ABLE TO BE THIN THIS SUMMER AFTER ALL MY DEDICATION AND HARD WORK. I HATE THE IDEA THAT I’M GOING TO FALL BEHIND ALL MY BODYROCKER FRIENDS AND THEIR INCREASING FITNESS LEVELS. I’M A LITTLE DISCOURAGED.

BUT, IT’S TIME TO CHANGE MY FITNESS GOALS.

I’ve been thrown this curve ball and I’m going to make the best of it. I’m going to focus on having the most healthy pregnancy I can. I will continue to eat healthy, and continue my bodyrock workouts for as long as physically possible. I don’t know if there are any other pregnant bodyrockers out there, but I’ll keep you all updated on my journey. Already, I’ve noticed that I have less energy for workouts, but I’m gonna make it happen!! No excuses!! :) I should take before and after pictures!! lol Thanks, guys. :)

congrats! wow!

that would be a great idea, to see if there are any local bodyrockers that would like to do group workouts!! What a great way to motivate each other. I live in Canada though… anyone in Canada have a big workout space for a group full of people… that isn’t in the snow? haha.

Zuzana is 165 cm tall and weighs 54 kg

Brutus was a bit more persistent with this challenge for me too.

I took the idea of a hard ab workout, but my jump rope is broken and I haven’t been able to get to the store yet so I substituted it with surfing. Not really an equal swap, but it was one of those days. I did 2x 20 of the hanging knee raises, plus 2×20 push ups to slow inverted v ups on my exercise ball, plus 2 sets of hanging on the pull up bar with my arms bent to 90 degrees (hold there throughout)..while doing 2 sets of 2 straight leg raises to the bar, 4 tucks to opposing hand, 4 legs scissors and 4 slow bike pedals–killer.I surfed for a couple hours.

1. 00:27:95 (20 reps of Knee Raises) + 38-48-52-48-48-48-47-45 side to side jump feet together.
2. 00:31:00 (20 reps of Knee Raises) + 53-52-48-51-45-47-42-45 side to side jump feet together.
3. 00:22:24 (20 reps of Knee Raises) + 68-59-53-54-53-55-48-50 High Knees.
4. 00:26:80 (20 reps of Knee Raises) + 56-55-49-50-54-51-51-47 High Knees.
5. 00:33:45 (20 reps of Knee Raises) + 51-57-49-58-46-52-54-65 High Knees.

Nice routine to do before my ARD.

Hi Tammy – I experience something similar. I have always enjoyed drawing, and when I was a bit younger I pursued it in a more serious way. recently I decided to pick it back up and I set some goals about where I want my skill level to be in the future. I started out strong taking time each day for myself to practice, but then I got busy and now it’s been a week or so since I sat down with it. It makes me sad, but I seem to be in this weird procrastination funk even tho I really do what to be practicing and improving and I love the feeling of being wrapped up in my drawings. I have this sense – and I’m going to test out my theory – that all that is required on my part is a small shift in perception. When I feel that pull away from talking the time to draw, I’m going to use it as my signal or alarm bell to get up and actually do it. I think that the hesitation that causes most procrastination is really thin, and if you can just break through it with sudden action towards what you want, that most of the time it’s enough to get beyond feeling stuck. I know exercise and drawing might not have a heck of a lot in common, but I bet there is something to this procrastination / motivation issue that is sort of universal. I need to go draw!

Thanks for that – I will try to relax with it and just have fun.

I think group travel would be great. I think an adventure trip would be great like climbing Machu Piccu for example:)

This will be soooo funny! ^^

Holy Crap these shots of you and your body are sooooo beautiful! You should be so proud of all your hardwork Zuz………wowsers..fab job Freddy :)

ummmm, why?…just curious?/

That’s one of my favourite ones!! I think I have almost done it 3 times yet :D
Exercises focusing on my abs are still the ones my body enjoys the most ^^

Z, I realized here, your hair is growing very quickly!! Impressive!!

Okay…just finished this amazing workout…..(pating…wheezing…gasping for air….)….lol
At this point in the day (11:23pm), I am soooooooo thankful to be finished, now for some beauty sleep!

Speakng of beauty, I mentioned how beautiful your skin looks….care to share some of your beauty tips??

Patiently waiting, Tammy :)

I’ve gotta say, Zdog, you look so freaking gangster-ripped in these photos. I know they’re slightly older ones but daaaayum!! I wanna look like you when I grow up!! Lol. (Kind of a joke… I’ll be 28 on Sunday). I’m getting old!! ;)

Hey, happy birthday then!

What’s wrong with me and my rope jumping? It was less than a month ago that my old, cheap rope broke. I then got an expensive Lonsdale one, a real pro boxer rope and today that snapped too. It’s a leather rope for God’s sake, what do I have to exercise with a steel cable? ;-(

Thank you! Thank you!! ;0)

Lol :)

I did it today, I was looking for a workout which make to work abs!
good one ;)
With jump rope on average 50reps in 20s. But I tripped yet  !  grrrrr !

I did it today, I was looking for a workout which make to work abs!
good one ;)
With jump rope on average 50reps in 20s. But I tripped yet  !  grrrrr !

Man i’m wiped, i did this after 4 rounds of the Hot Butt workout (which took me 11:47) and finished it in a total of 25:24. My workout for today is done, wooh!

I still haven’t totally finished this one, I usually attempt it after another workout.  today I attempted it after 2 other workouts, and I made 3 rounds!  was totally spent and my right knee was sore.  I did leg raises off a ball while holding a chair, did 20 reps the first set, too many for me! second set did 10 reps, better number! ouch!  third set did 20 scissors same way.  last set of skipping was just high knees as my knee was complaining.

Just killed this did it a little different tho.
20 knee raises
100 high knees
Did this combo 10 x
giving me 200 knee raises
                1000 skipping rope
also 20 healing Burpees for All BodyRockers!!
Happy Holidays to you All =)

Just did this workout! Amazing classic. I was feeling like being simple yet effective today and this sure did the trick! :D

Hey!

did this one today!  I’ve dabbled with this in the past but never did the whole thing so glad to check it off my list!  when I finished I did 50 slow & low squats with 9lbs.  I don’t know why but when I skip I feel the need to bend my legs all the  way afterwards?  during the 10sec break I always need to do butt kicks.