Feb 2 2011

Marine Corps. Workout

Hi BodyRockers,

Today’s workout is a super brutal and extra killer and to be honest, it’s one of those workouts where you walk into it and crawl out on your hands and knees if you are lucky. Great pep talk eh? I’m sure you guys are going to love it :)
Seriously tho it’s an amazing burn, and it will leave you soaked in sweat and feeling more alive then when you started (if you survive haha) :)

This workout is dedicated to Sgt. Steve and his Marines. You can check out his featured BodyRocker profile here. When you have a group of world class bad asses using your workouts to get in fighting shape you better mean business. I hope you guys
enjoy this one.

Freddy and I just wanted to say thanks for all the ideas and suggestions that you guys have been sharing about the proposed BodyRockers get together and the idea of putting profiles on the site. We have gotten some great ideas from all of your comments, so please keep them coming.

Enjoy your workout and let me know how you guys did. I made sure to post my times and scores for this one below so that we could get a little friendly competition going here :)

Best,
Zuzana & Freddy

Tutorial Video:

Workout Breakdown

Time: >25min.Workout Type: Interval Strength TrainingExercises: 17
  • Part 14min. of interval training
  • Sandbag Squat (right shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Sandbag Squat (left shoulder)max. reps during 20 second interval
  • Plank Jump Push Upmax. reps during 20 second interval
  • Part 2Time Challenge
  • 10 Pendulumsfollowed by
  • Roll overfollowed by
  • 1 walking push upfollowed by
  • Elbow Plank Jumps (side to side)Reverse the order of exercises
  • This is one Set Complete 5 sets for time
  • Part 34 min. of interval traininig
  • Sandbag Mini Squat (right shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • Sandbag Mini Squat (left shoulder)max. reps during 20 second interval
  • Super Girl Push Upsmax. reps during 20 second interval
  • This is only a half of the workoutRepeat all 3 parts one more time

Get your gear for this workout here:

Instructions:

This workout has 3 parts and it will be at least 20 minutes long. It depends how fast you can be with the time challenge. I completed this routine in 26 minutes and 2 seconds.

The first part is 4 minute long interval training. Set your timer for 8 rounds and two intervals – 10 seconds and 20 seconds. You will be doing Sandbag Squats and Plank Jump Push Ups. It will look like this:

10 seconds of rest – beep!

Sandbag Squat (sandbag on your right shoulder) and go for maximum reps during the 20 seconds – beep!

10 seconds of rest – beep!

Plank Jump Push Up – beep!

10 seconds of rest – beep!

Sandbag Squat (sandbag on your left shoudler) go for max. reps during the 20 second interval – beep!

Plank Jump Push Up – beep!

Repeat the whole thing one more time – beep! – done.

The second part is a time challenge and you will be doing 10 Pendulums – Roll Over – 1 Walking Push Up – 10 Elbow Plank Jumps (side to side with your feet together) – Roll Over – 1 Walking Push Up – 10 Pendulums

This is one set.

Complete 5 sets as fast as you can. You will have to set your interval timer as a stop watch for this challenge.

The third Part is another 4 minutes of interval training. Set your timer exactly the way you set it for Part 1. You will be doing Sandbag Mini Squats and Super Girl Push Ups.

REPEAT ALL 3 PARTS ONE MORE TIME!

All of the exercises are explained in the instructional video above so check it out.

My Scores:

round 1

Sandbag Squat (right shoulder) – 12 reps, 12 reps

Plank Jump Push Up – 10 reps, 9 reps

Sandbag Squat (left shoulder) – 12 reps, 12 reps

Plank Jump Push Up – 9 reps, 8 reps

Time Challenge: 4 minutes 39 seconds

Sandbag Mini Squats (right shoulder) – 22 reps, 23 reps

Super Girl Push Ups – 5 reps, 6 reps

Sandbag Mini Squats (left shoulder) – 22 reps, 21 reps

Super Girl Push Ups – 6 reps, 5 reps

round 2

Sandbag Squat (right shoulder) – 12 reps, 9 reps

Plank Jump Push Up – 9 reps, 6 reps

Sandbag Squat (left shoulder) – 10 reps, 8 reps

Plank Jump Push Up – 7 reps, 6 reps

Time Challenge: 4 minutes 23 seconds

Sandbag Mini Squats (right shoulder) – 24 reps, 20 reps

Super Girl Push Ups – 6 reps, 5 reps

Sandbag Mini Squats (left shoulder) – 22 reps, 20 reps

Super Girl Push Ups – 6 reps, 6 reps

comments


Around The Web
  • Kay

    man that was tough!
    PART 1
    Sandbag squat (R): 7/9 … 8/9
    Plank Jump Pushup: 5/5 … 5/5
    Sandbag squat (L): 7/8 … 8/9
    Plank Jump Pushups: 5.5/5 … 0/5

    PART 2
    1. 4:19
    2. 4:02

    PART 3
    Sandbag mini squats (R): 23/26 … 24/26
    Supergirl pushups: 5/3 … 3/7
    Sandbag mini squats (L): 23/24 … 26/22
    Supergirl pushups: 4/5 … 5/7

  • Gerrilee Schafer

    just finished,,,,this was the second bodyrock workout I ever did back on Feb 4

    1/ SBS right 30 lb 13-11-13-11   old 12-14-11-14 w/18 lb dumb bell
    2/ plank jump PU 10-10-10-9     old 5-5-5-5
    3/ SBS left 30 lb 12-11-12-11     old 11-14-11-14 w/ 18 lb
    4/ plank jump PU 10-10-10-9     old 5-5-5-5

    time challenge 2:57 and 2:58   old 2:42 and 2:43 (but I only did one set of pendulums per round)

    1/ SB mini squat right 30 lb 28-29-28-27   old 19-21-20-20 w/ 18 lb
    2/ SGPU 8-8-8-8   old 7-8-7-7
    3/ SB min squat left 28-29-28-28             old 18-21-19-20
    4/ SGPU 8-8-8-8   old 7-7-7-7

  • Yolanda

    This workout was very inimidating but I did it anyway..so glad I did.

    Part 1:
    Sandbag Squat (r) 9, 9, 9, 8
    plank jump pushup 6, 6, 7, 7
    Sandbag Squat (l 9, 9, 9, 8

    Part 2:
    3  minutes 40 seconds
    3 minutes 27 seconds

    Part 3:
    Min squat (r) 24, 24, 26, 25
    Super girl pushup 5, 5, 6, 6
     Mini squat (l) 24, 24, 27, 26
    Super girl pushup 7, 8, 6, 5

  • GoustiFruit

    This time I almost liked it: it was more brutal in my memories, maybe a sign that I’m getting stronger ? :-)
    Only problem is that my room is small and I barely had the place to do the roll-overs, I had to reposition myself in the middle for each pendulum/plank session, it didn’t flow very well…

    Scores/Times…
    (P1)
    Sandbag Squat R: 13 – 13 – 15 – 14
    Plank Jump PU: 10 – 10 – 11 – 11
    Sandbag Squat L: 12 – 13 – 14 – 13
    Plank Jump PU: 10 – 11 – 11 – 11

    (P2)
    3’31 – 3’25

    (P3)
    Sandbag Mini Squat R: 31 – 32 – 34 – 34
    Superman :-p PU: 11 – 11 – 12 – 12
    Sandbag Mini Squat L: 33 – 34 – 35 – 35
    Superman PU: 11 – 11 – 12 – 12

  • Anonymous

    10/20/11
    I was all set to do this workout for lunch, but my workout buddy preferred something with less pushups.  I will do this either tonight or tomorrow.  Here’s what we did instead:

    4 min 10/20 skipping
    30 santana zuzana pushups (3:30)
    4 min 10/20 skipping
    25 side lunge knee ups per leg (1:40)
    4 min 10/20 skipping
    50 crab toe touches (1:42)
    4 min 10/20 skipping
    30 knee hugs (1:27)

    Total = 22:19

  • Bohdanam

    using 38 lbs bag 
    1)12-9  12-9
     9 -8  13-10
     9 -7  9-10
     8-9   11-11

    2)
    2:45   2:22

    3)
    28-30   33-32
     8- 8   11-11
    29-30   32-35
     9- 9     10-11
    and 5 b’s for E

  • Mary Lou

    Brutus was following me around this morning too! I told myself I’d only do half, if need be, in order to stay on schedule, but managed to bite back at him! Stayed at 20 lbs but beat some of my numbers from 7/13.
    Part 1:
    8, 8 – 9, 8  +2
    6, 6 – 6, 6  +2
    8, 8 – 7, 8 even
    6, 6 – 6, 6  +3
    Part 2:
    3:14 -:06 secs 3:20  -:06 secs
    Part 3:
    23, 22 – 25, 23  +12
    5, 5 – 5, 5 even
    23, 21 – 23, 22  +8
    5, 5 – 5, 5 even

  • BR.Carolyn

    I LOVE THIS ONE!!!!

  • Zoe Quixote

    this was hard, hard hard!
    i love it, but i gotta do better next time :P
    thanks!

  • Anonymous

    The first time I did this workout in feb I didnt even finish the first round so Im am very proud today, its such a good feeling! here are my scores:

    sbs right-9-9-10-8
    sbs left-9-9-10-9
    plank push up-9-8-7-8 / 8-6-7-6
    Time challenge- 4:05 and 3:45
    sbms right-27-23-24-22
    sbms left-28-24-28-22
    super girl push ups-7-6-5-6 / 7-6-6-6
    Total time- 23:50 :)

  • Kendra

    Yayyy!!! I did this again and beat my old scores!  The first 2 sandbag squats I did with a 40 lb weight by accident, so the scores are lower.

    sbs R: 8-10-10-8
    plank jump pu: 7-7-6-6
    sbs L: 9-10-9-9
    pjpu: 8-8-7-7

    Time challenge: 3:46:68 and then 3:45:82

    sbms R: 27-29-29-27
    supergirl pu: 8-8-6-8
    sbms L: 31-28-29-28
    sgpu: 8-7-7-8.5

  • Ramona1981

    Guys..trust me! NOTHING….i repeat NOTHING compares to the satisfaction you feel after doing this one. And yes…it is a killer ;-)

  • Ramona1981

    Guys..trust me! NOTHING….i repeat NOTHING compares to the satisfaction you feel after doing this one. And yes…it is a killer ;-)

  • http://twitter.com/GabayC Gabija D.C.

    Did it again today :)

    Part One
    Squats 13,11,11,12 / 13,9,9,8
    Plank jump push ups 7,7,6,6 / 8,6,6,4

    Part Two
    Last time I did beginner style walking push ups and instead of these plank jumps I did side to side jumps on extended arms because the plank was too hard!… Last time I finished in 4:08 and 4:24
    This time results: 4:53 and 5:22

    Part three:
    Mini squats 21,23,21,19 / 26,18,20,16
    Super girl push up 5,5,5,4 / 6,4,4,8

  • Anonymous

    Did this one again today! Beat all my scores from February by about 5 reps each exe. What a perfect 4AM workout before work lol. I feel awsome today! Thanks sooo much again!

  • Vivi

    I did it again, and what a sweat !!
    part 1
    squat R : 12.11/14.13
    Plank jump push up : 10.10/10.9
    Squat L : 11.11/14.14
    Plank jump push up : 9.10/9.9

    Part 2
    5 sets : 2.45 min / 2.36 min

    Part 3
    mini squat R : 31.31/31.30
    super girl push up : 8.9 /8.9
    mini squat L : 31.32/30.30
    Super girl push up : 9.9/9.9

    I love this one ! Before I made L.A. hard body workout ;-)

  • Isdf

    Yo abdomen is crazy!

  • Isdf

    Yo abdomen is crazy!

  • Isdf

    Haha this is the coolest thing ever! :)

  • Isdf

    Haha this is the coolest thing ever! :)

  • Ugamerican

    I LOVE YOU.

  • Ugamerican

    I LOVE YOU.

  • http://aphrodiitee.deviantart.com/ Isidora

    second try on this workout. Last time i did it was 3 months ago. Tho i did it slightly different, i changed PART 2 cuz i just didnt feel like doing that and i did 8 rounds 20/10 doing 2 exercises: Pendulum – Grab the knee plank, it was incredibly intense and i dont know why but my butt really hurted in that part ! 

    oh and i also did it without sandbag (like always lol)

    Squats + leg lift: 16-17-17-16 / 18-16-17-17
    Plank push ups: 10-9-9-9 / 8-8-8-8

    Pendulum: 45-37-33-34 / 47-39-31-31
    Grab the knee plank: 16-15-14-15 / 15-13-14-14

    Mini squat: 22-23-21-24 / 24-25-30-27 ( after a while i realized i could do them faster.. meh) 
    Super girl push up: 6-6-6-6 / 7-7-6-6

    Loveeed it so much, it was fun and intense!  

  • Anonymous

    about 22 minutes :D both kinds of pushups were killer!!

  • Micha79

    Did this one lastnight – I accidentally only did 1/2 set on the part 2…. I didn’t read it correctly, so we’ll just use that 1/2 time for that part! Here’s my scores! :)

    Part 1: 8,5,8,4 / 6,6,5,3 / 6,5,6,6 / 5,4,4,4
    Part 2: 2:47/2:43 – I did better and had better form on the 2nd one too! :)
    Part 3: 22,20,22,22 / 4,3,4,3 / 20,19,20,22 / 4,3,3,3

    I also did 10 min interval skipping afterwards… getting SO MUCH BETTER on my high knees with rope! :)

    I did this outside, and the stupid flies kept trying to bug me!! darn flies!!

  • http://www.facebook.com/ildiko.mazar Ildikó Sünci Mázár

    Last time I did this I was bruising my knees and elbows on the carpet of a hotel room in Athens – it was good to relive the memories of the city (but not the bruises) this time and ‘glide’ through the 24:10 on a proper exercise mat. My scores are:

      Round 1
    Part 1:
    Sandbag squats (alternating shoulders): 10 | 9 | 10 | 10
    Plank jump push ups: 8 | 8 | 8 | 8
    Part 2: 4:05
    Part 3:
    Sandbag minisquats: 25 | 24 | 26 | 26
    Super girl push ups: 6 | 7 | 7 | 8
      Round 2

    Part 1:

    Sandbag squats (alternating shoulders): 12 | 11 | 11 | 11

    Plank jump push ups: 8 | 8 | 7 | 8

    Part 2: 4:05

    Part 3:

    Sandbag minisquats: 26 | 25 | 26 | 27

    Super girl push ups: 7 | 6 | 8 | 8

    What I’m most happy about is my consistency (although my slightly improved scores in the very-very last rounds suggest that I probably could push a bit harder, but I’m not sure if we’re all meant to be performing a tiny bit better when we finally see the light at the end of the tunnel).

  • Micha79

    so excited to do this workout today! :)  

  • Pingback: Marine Corps Workout « Live Your Days

  • Katie

    I am terrified to try this workout. Zuzana looks like she is in a lot of pain. My solution, is to set a date that I will do this workout on, then when that day comes I will have no excuse to not do it. I am going to pick the 3rd of July, because I want to relax and watch the parade on the 4th and this is kind of a patriotic workout! So there you have it, my promise! I will report my scores then!

    Katie
    Colorado

  • Pingback: April 27, 2011 « Getting Stronger

  • Anonymous

    I did this one again today. I beat my PB from February except for the super girl PU
    Here is my score today (February)
    Part 1:
    Sandbag squat: 9/9/8/8 // 10/10/8/8 (8/8/8/8 // 8/8/8/8) => 33lb sandbag
    Plank jump: 9/9/8/8 // 9/9/8/8 (8/8/8/8 // 8/8/8/8)

    Time challenge => I did it 3 times (between after Part 1 and Part 2 for the 2 rounds + 1 extra time between round 1 and round 2. So I did part 1/Time challenge/Part 3/Time challenge/Part 1/TC/Part 3)
    4’16″ / 4’08″ / 4’10″ (4’27″ / 4’18″ / 4’06″)

    Part 3:
    Squat pulses: 20/20/20/20 // 20/20/20/20 (20/18/18/20 // 20/20/20/22) => 33lb sandbag
    Super girl PU: 6/6/6/6 // 6/6/6/6 (7/6/6/8 // 8/8/8/10)

  • Pingback: Kick butt workout 5 « Military Wives Fitness

  • Pingback: quick like a fox. « meals & moves

  • marquee_CZ

    Did this one yesterday :)

    Part 1:
    1. 9/9/10/8
    2. 5/5/5/4,5
    3. 9/9/8/9
    4. 5,5/5/4,5/4,5

    Part 2: 3:59/4:28

    Part 3:
    1) 26/24/24/23
    2) 4,5/5/4,5/5,5
    3) 25/24/25/25
    4) 5,5/5/5/5

  • Pingback: February 4, 2011 « Getting Stronger

  • http://BodyRock.Tv Candace

    Part 1
    SB Squat R: 12-11 / 13-10.5
    Plank PU: 9-7 / 8-6
    SB squat L: 10-11 / 12-10.5
    Plank PU: 8-7 / 7-7

    Part 2
    5:02 (had to find my rhythm) / 3:49

    Part 3
    1. SB mini R: 24-22/ 26-24
    2. SG PU’s: 6-6 / 7-6
    3. SB mini L: 22-22 / 24-24
    4. SG PU’s: 5-6 / 6-6

    Note: I use 20lb DB; added 10 more side hops to the time challenge each time (by accident hehe)

  • Franziska

    I struggled with this so much a year ago. I had a really bad disorder, just chew everything and spit it out, day and night, I was so addicted. And that wasn’t fun at all, my teeth are still struggling from the damage. So I guess that’s a bad and sad tip, even I guess that you don’t see what that can relate to. But I just want to warn everyone, where it can ends.

  • Franziska

    I struggled with this so much a year ago. I had a really bad disorder, just chew everything and spit it out, day and night, I was so addicted. And that wasn’t fun at all, my teeth are still struggling from the damage. So I guess that’s a bad and sad tip, even I guess that you don’t see what that can relate to. But I just want to warn everyone, where it can ends.

  • Pingback: Workout Week 6: February 7 to February 13 « Dream it. Do it.

  • Indigokatty

    You go girl! Love your video very inspirational!

  • Pingback: February 4, 2011 « Getting Stronger

  • http://www.facebook.com/profile.php?id=1316290668 Ispán Dorka

    It was brutal . I like it !!! :)

  • http://www.facebook.com/people/Andrea-Riofrio-Mena/565595721 Andrea Riofrio Mena

    My performance wasn’t too great today. Ran only 3.526 miles for an hour.
    Part 1:
    Sandbag Squat (R)
    Round 1: 10, 10
    Round 2: 7, 9
    Plank Jump Push Up
    Round 1: 5, 6
    Round 2: 5, 5
    Sandbag Squat (L)
    Round 1: 8, 7
    Round 2: 9, 10
    Plank Push Up:
    Round 1: 4, 4
    Round 2: 5, 5

    Part 2: Time Challenge
    Round 1: 6 min
    Round 2: 4 min 34 secs

    Part 3:
    Sandbag Mini Squat (R)
    Round 1: 14, 13
    Round 2: 16, 15

    Supergirl Push Ups
    Round 1: 5, 5
    Round 2: 6, 5

    Sandbag Mini Squat (L)
    Round 1: 14, 11
    Round 2: 17, 16

    Super Girl Push Ups:
    Round 1: 6, 6
    Round 2: 5, 6

  • Small_Girl_80

    Howdy!!!

    I admire ya’ll both so much and train everyday! I run about 12 miles every other day and the ones in-between I study one of your videos and attempt to push myself wit your step by step!
    But I have a problem. Im about 5,5′ and when I do any type of muscle training. I gain muscle so fast and they are big too. For the past 5 years Iv always had a very round butt from playing tennis and now that I run instead, Iv slimmed down a-bit and want to keep it that way. Is there anyway I am able to do your intense training and not gain muscle?
    THANKS!
    Sophie

  • Anonymous

    I was a runner for many years so my legs are super strong, but my upper body is not as strong. Since I’ve been following these workouts, my upper body is really seeing some results. I can’t wait to have those cuts in my upper arms like Zuzi! Anyway, I just go for the full number of reps, do as many push ups on my toes as I possibly can, and then finish the reps with the beginner (knees) push ups. If you put all your weight on your arms and really squeeze the muscles, you will get the same benefits. I also notice that each time I am able to hang in there a little longer on my toes. Good luck with it!

  • Anonymous

    Part 1(with 15# sandbag):
    6,6,6,5
    4,4,4,5
    9,6,7,6
    4,4,4,4
    Part 2: 6:57 / 6:23 (Brutus showed up for the 2nd set – but I kicked him to the curb!)
    Part 3 (15# sandbag):
    20,15,12,10
    6,4,4,4
    14,14,11,11
    5,4,4,5

    I am completely satisfied with my workout. I started looking forward to rolling over so I could rest my arms :)

    Thanks Zuzana and Freddy for creating these. I am seeing so much progress since I’ve been following your workouts. It’s 2 months now and I can see how much stronger I am.

  • Jade Bear

    Did this one yesterday. My legs were quite wobbly to stand on for some time afterwards, even with extensive stretching. I think it was the pulse squats that did it.

    Sandbag Squats (right) 6,8,9,8
    Plank jump up 5,4,4,4
    Sandbag Squats (left) 8,8,9,8
    Plank jump up 5,5,5,5

    Time: 5:41 (round 1)
    Time: 3:49 (round 2)

    Pulse squats (right) 25, 24, 23, 30
    Supergirl push ups 5, 6, 7, 6
    Pulse squats (left) 24, 25, 27, 30
    Supergirl push ups 6, 6.5, 7, 7

  • Cosmetologygirl2010

    thank u thishelp me alot my body is in beter shape love this work ou :)

  • Anonymous

    It really is night and day – way more focused and intense!

  • Shaun_crudup

    do you do all of your workouts from home?

  • Kik

    Playing catch up. Kids are finally back to school. This was the first time I was able to do the deep squats all the way down. Yay! Used a 20 lb. sandbag. Here are my scores:

    Part 1 – round 1/round 2
    SB squat right: 8,6/7,7
    Plank jump p.u.: 6,5/6.5,5
    SB squat left: 8,8/7,7
    Plank jump p.u.: 6,6/5.5,5

    Part II Time Challenge
    1st: 3:00 2nd: 2:44

    Part III – round 1/round 2
    SB mini squat right: 21,23/23,23
    Super girl: 5,5/6,6
    SB mini squat left: 17,23/20,23
    Super girl: 5,5/5,5.5

  • http://www.facebook.com/people/Maria-Lanier/100000216811315 Maria Lanier

    Just finished this workout (Sunday, 2/6/11). Here’s my score:
    Part 1 – round 1 & 2
    Sandbag Squat, right – 12,10 / 14,11.5
    Plank Jump Push Ups – 7,6 / 8,6
    Sandbag Squat, left – 11,10 / 14,11
    Plank Jump Push ups – 7,5 / 7.5,5.5

    Part 2 – round 1 & 2
    Pendulum..etc – round 1 = 4 mins 26 sec / round 2 = 3 mins 10 sec

    Part 3 – round 1 & 2
    Sandbag mini squat, right – 28,27 / 34,30
    Super Girl Push Ups – 6,5 / 7,5
    Sandbag mini squat, left – 28,28 / 35,32
    Super Girl Push Ups – 6,5 / 6,5

    Used 20lbs kettlebell in replace of a sandbag

    Extra:
    Pull up, assisted – 10

    I feel good. My calves were sore before I started but after I finished this workout, i don’t feel it anymore. Soreness is gone! :)

    Thank you so much. I’ll do our Killer 300 tomorrow at work during my lunch break… :)

  • Anonymous

    Here are my scores:

    Full squat: [10, 9, 9, 9] [10,9,9,8]
    Plank Jump pushups: [7,7,6.5, 6.5] [7,6,6.5,6.5]

    Time Challenge: [3:01] [2:54]
    Mini Squat: [24,24,25,24] [24,24,25,24]
    Super girl pushups: [7, 6.5, 7,7] [7,6,6,7]

    Was using a 12kg sandbag, but i think i could go heavier.

  • Pingback: Blake's Journal » Blog Archive » Today’s Workout: Marine Corps

  • Anonymous

    thats the one – the “power” version I think it’s called.

  • Anonymous

    LOL I promised myself I will always do :D unless the skipping is a part of the workout…

  • http://kenjibankhead.posterous.com/ ashtromanius

    K… we are getting together. I’m in 1300 ct. Nutz! :)

  • Anonymous

    yeaaaaaaaaaaaah, this was exactly what I needed today!!!
    It was soooo hard!
    Dang it was so hard :D

    My score:
    Part 1 / Part 4
    1) Sandbag Squat (left shoulder) 10-8 / 11-9
    2) Plank Jump Pushup 5-4 / 4-4
    3) Sandbag Squat (right shoulder) 9-8 / 9-10
    4) Plank Jump Pushup 4-4 / 4-3

    Part 2 / Part 5
    Times: 4:47 / 4:55 – this was sooooo brutal, yet so exciting :D

    Part 3 / Part 6
    1) Sandbag Pulses (left shoulder) 25-22 / 26-20
    2) Supergirl Pushup 5-4 / 4-4
    3) Sandbag Pulses (right shoulder) 23-23 / 24-22
    4) Supergirl Pushup 4-4 / 4-3

    Felt so DEAD right after :D but now I feel like my energy is pumping up, so I am gonna go for some interval skipping :) See you tomorrow and thanks for this one, I really needed this for many reasons :D (f.e. getting some frustration out and punishing myself for not working out yesterday)

  • Anonymous

    The voice in your head that whispers for you to quit or worse – never to start in the first place.

  • Anonymous

    We felt that it would be better (especially for beginners) to explain the exercises in the tutorial videos.

  • stacey

    part 1,no sandbag, but i used 2 10# dumbbells
    11,10,12,9
    7.5,7,7,6.5
    10,10,10.5,10
    8,7,7,7,
    part 2
    4:14, 3:45 i didn’t read this right the first time, so my scores are jaded. Will have to try this workout in a couple days and see what my scores are doing it correctly.
    part 3, no sandbag, but i used 2 10# dumbbells
    23,22,25,23
    6.5,6,6,6,
    23,23,24,23
    6.5,6,6,6,

  • Kirry (Dutch)

    I really liked this work out allot! I esp loved the time challenge because it felt so dynamic.
    The difference between my time challenges is very big, but I think I did 6 rounds the first time, so I counted round 2 precise and ended up with an amazing score. :)

    My score: (Cienna, I stole your layout for a bit^^)

    Part 1 / 4
    Sandbag Squat (10 kilo) Right: 9, 10 / 12, 9
    Plank Jump Pushup: 6, 7 / 7, 9
    Sandbag Squat Left: 9, 8 / 6, 9
    Plank Jump Pushup: 7, 6 / 6, 5

    Part 2 / 5
    5:25 / 4:05

    Part 3 / 6
    Sandbag Mini Squats Right: 28, 24 / 21, 18
    Supergirl Pushups: 5, 5 / 5, 5
    Sandbag Mini Squats Left: 24, 24 / 19, 20
    Supergirl Pushups: 5, 5 / 4, 5

    • Kirry

      New score: 18-03

      Part 1
      1 – 11, 8, 11, 9
      2 – 9, 9, 7, 7
      3 – 10, 8, 9, 9
      4 – 9, 7, 7, 7

      Part 2
      4: 59
      3: 39

      Part 3 (My legs were diagonal to the floor, last time I didn´t went so deep)
      1 – 20, 19, 18, 20
      2 – 6, 7, 6, 5
      3 – 19, 17, 20, 18
      4 – 6, 6, 5, 6

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    I sure am! lol

  • AudraFit

    Hi Courtney, I sometimes use my barbell with weight plates or I use my duffel bag with towels wrapped around weights and small pillows for fillers. Therefore, I don’t have a sandbag although it would be nice to get one, one of these days… Your not missing out tho, I actually find the workouts to be more fun and challenging when I have to get creative. A medicine ball will work but eventually it won’t be challenging enough for you, however, don’t get discouraged, there’s all kinds of people here who don’t have these items Zuzana uses so they improvise as well. Hope this helps :)

  • AudraFit

    Hi Dheana, I’ve tried doing these workouts on an empty stomach first thing in the morning also and had noticed I ran out of energy, strength, and focus and struggled to keep up. Not to mention the fact that I get nausea with an empty stomach. I feel that my body needs to refuel after 8 hours of fasting. With workouts as intense as these, I do much better if I eat first and then workout an hour and a half later. It makes such a big difference!

  • http://kenjibankhead.posterous.com/ ashtromanius

    Yah… the cookies I made the other day I made with shortening…which I NEVER do because ew.. it’s gross. It made me think twice about indulging in them for sure…it didn’t help when the neighbor came over and asked for the recipe though! I should find something that I hate to eat and make that, then I won’t be tempted. Thanks :)

  • http://kenjibankhead.posterous.com/ ashtromanius

    such a great idea… it’s in my genes to “save” just like my grandparents and parents do. No kidding, my mom has canned goods since before I was born…that’s a few decades ago. Thanks :)

  • http://www.facebook.com/people/Cienna-Buckner/728905106 Cienna Buckner

    This week has been so intense – I love it!!! Every day I am so excited to see what new torture you guys have devised for us, and it’s always something great! This one definitely left me drenched and shaking, just what I needed today.

    Part 1 / 4
    Sandbag Squat (w/20 lbs) Right: 11, 10 / 11, 9
    Plank Jump Pushup: 6, 6 / 6, 5
    Sandbag Squat Left: 10, 10 / 9, 9
    Plank Jump Pushup: 6, 5 / 4, 5

    Part 2 / 5
    4:49 / 4:04

    Part 3 / 6
    Sandbag Mini Squats Right: 22, 24 / 28, 24
    Supergirl Pushups: 6, 5 / 7, 5
    Sandbag Mini Squats Left: 22, 21 / 28, 25
    Supergirl Pushups: 6, 5 / 6, 5

  • http://twitter.com/freekygrl Sanja Momcilovic

    Well I think it depends on how you feel when you wake up in the morning. If you’ve slept well and feel energized, you can do your workout on an empty stomach, but your performance may be compromised. Sometimes I do my workouts first thing in the morning, and have breakfast later. But sometimes I just feel I couldn’t move a muscle untill I eat smething. So once again, like Zuzana says, you need to listen to your body. :)

  • Anonymous

    You can kick Brutus in the ass tomorrow :)

  • Anonymous

    I would give it some time and rest. Pay really close attention to how you feel and take extreme care not to push to hard :) I hope you get feeling better soon.

  • Marie MajorFit

    Wow.. this was tough! Usually my boyfriend and I do these workouts/challenges everyday and people watch us and poke fun – today 3 people joined us!! Two of them were beginners and they said “from far away it looks so easy”. They did awesome and I’m so happy I was able to encourage others just as Zuzana and Freddy encourage me… Rock on Bodyrockers!

    Round #1

    Squats (15lb Kettlebell) – 12/12/11/12
    Planks Jumps – 9/9/9/9

    Commando Pendulum Abs-so-sore-errific! – 4 minutes 38 seconds

    Mini Squats – 22/21/23/22
    Supergirl – 6/7/6/6

    Round #2

    Squats (20lb Kettlebell) – 12/11/11/10
    Planks Jumps – 9/9/8/10

    Commando Pendulum Abs-so-sore-errific! – 6 minutes 2 seconds (I did a 6th round waiting for the beginners to finish!)

    Mini Squats – 22/20/23/19
    Supergirl – 6/6/6/7

    I feel awesome!! I hope the beginners can walk tomorrow… teeheheh!

    • Marie MajorFit

      Gosh I totally forgot.. then I jumped for 20 minutes doing 50/10 intervals :)

    • http://twitter.com/FlaviaRequim Flavia Requim

      incredible! =D

  • http://www.facebook.com/profile.php?id=517536499 Rosa Ines Acevedo

    WOWZERS…this one is awesome…as I type this, Im sweating all over my laptop!

    I forgot to time myself on the 2nd part the first time so Ill post my score without that time. But I gotta say this one was really good. My little “voice” told me to only do the entire workout 1 time but when I was done with my last interval I said, nope…”DO IT AGAIN!”

    round 1

    Sandbag Squat (right shoulder) – 11, 10
    Plank Jump Push Up – 7, 7
    Sandbag Squat (left shoulder) – 10, 8
    Plank Jump Push Up – 6, 6
    Time Challenge: (no time)
    Sandbag Mini Squats (right shoulder) – 21, 19
    Super Girl Push Ups – 3, 6
    Sandbag Mini Squats (left shoulder) – 13, 19
    Super Girl Push Ups – 6, 5

    round 2
    Sandbag Squat (right shoulder) – 10, 9
    Plank Jump Push Up – 7, 7
    Sandbag Squat (left shoulder) – 10, 10
    Plank Jump Push Up – 7, 7
    Time Challenge: 4 minutes, 51 seconds
    Sandbag Mini Squats (right shoulder) – 21, 17
    Super Girl Push Ups – 6, 6
    Sandbag Mini Squats (left shoulder) – 17, 19
    Super Girl Push Ups – 6, 7

    This one has to be one of my favorites now!

  • http://www.facebook.com/profile.php?id=508724419 Breana McGee

    I did it!!! I am so happy right now :) Since I’ve been following your workouts for the past 3 weeks, I have felt so much happier, and such a sense of accomplishment every time I finish one. Thank you so much for everything, Z and Freddy!

  • Gabi

    22 and a half minutes~ and still sweating!!! I am still going to do my 20 minute jump! This was amazing!!!!

  • DoubleR

    So, I’m mentally preparing to do this workout as soon as I get off work (shhhh… it’s my job to be on a computer). Anywho, I noticed that on the schedule for the week, Zuzana said that being consistant is important this week. And I agree, it is very important to do workouts daily/with consistancy but as a full time student who also works and has an internship and take care of a needy dog (i love him tho :) )… it’s difficult to make time when I wake up early and don’t stop going until late at night… Does anyone have any suggestions on how I can try and make some time for myself to do a workout? I LOVE working out and am currently trying to loose weight.. time (and sweets) are currently my main issue.

    Thanks :)
    <3 Rachel
    [first post yay!]

  • Donna

    Hey Zuzana and Freddy, I became a bodyrocker on the 29th of December 2010 and I am loving the transformation that your workouts have given my body in such a small time frame. I have never been this fit before. Thank-you so much for your dedication and time in helping people that might not have the time or money to attend a gym or pay for a personal trainer. This is the first time I am posting my scores…
    5 minutes warm up of jogging and dancing
    Part 1. Sandbag squat (right shoulder) 10 reps 10 reps
    Plank jump push up 8 reps 8 reps
    Sandbag squat (left shoulder) 10 reps 10 reps
    Part 2. Time challenge 3 minutes 15 seconds
    Part 3. Sandbag mini squat (right shoulder) 26 reps 21reps
    Super girl push up 6 reps 6 reps
    Sandbag mini squat (left shoulder) 22 reps 22 reps
    Super girl push up 5 reps 5 reps
    round 2
    Sandbag squat (right shoulder) 10 reps 10 reps
    Plank jump push up 8 reps 8 reps
    Sandbag squat (left shoulder) 10 reps 10 reps
    Plank jump push up 8 reps 8 reps
    Time challenge 2 minutes 57 seconds
    Sandbag mini squats (right shoulder) 21 reps 18 reps
    Super girl push ups 5 reps 5 reps
    Sandbag mini squat 21 reps 17 reps
    Super girl push ups 5 reps 5 reps
    Cooldown :)

  • http://www.facebook.com/people/Alicia-Lloyd/589767584 Alicia Lloyd

    That was fantastically brutal! I loved it! Gosh it just give you such a good feeling when you finally finish the workout! But now its time to do some skipping… oh dear :P

    My scores:
    Round 1
    Sandbag Squat (right shoulder) 11/10
    Plank Jump Push Up 7.5/7
    Sandbag Squat (left shoulder) 10/9
    Plank Jump Push Up 7/7
    2min 9 sec
    Sandbag Mini Squat (right shoulder) 25/25
    Super Girl Push Ups 7/6
    Sandbag Mini Squat (left shoulder) 26/24
    Super Girl Push Ups 7/6
    Round 2
    Sandbag Squat (right shoulder) 11/10
    Plank Jump Push Up 8/8
    Sandbag Squat (left shoulder) 10/10
    Plank Jump Push Up 8/7
    2 min and 1 sec!
    Sandbag Mini Squat (right shoulder) 28/24
    Super Girl Push Ups 8/8
    Sandbag Mini Squat (left shoulder) 26/27
    Super Girl Push Ups 8/8

    My time challenge was alot faster because i dont have the space to roll over so i just didnt do that part. But i did make sure i went onto my belly then got up again to do the walking push up, so hopefully i will get the same benefits.

    And thanks again Zuz for a killer or a workout!

  • Lena

    I am very proud I convinced myself to do this yesterday. After the Legs on Fire exercise challenge the day before I really felt sore and told myself all day “I will have a rest day today”. But then I went on Bodyrock.tv and watched the video and seeing Zuzana sweat like crazy made me wanna do it. And I did, and it was great!!! Thanks for being such an inspiration and motivation. You look beautiful!

    My scores:
    Sandbag Squats (10kgs in Sandbag) (r): round 1: 9, 9 round 2: 11, 8
    Plank Jump Push Ups: round 1: 7, 6, round 2: 6, 6
    Sandbag Squats (l): round 1: 9, 9, round 2: 9, 8
    Plank Jump Push Ups: round 1: 6, 6, round 2: 6, 6

    Time Challenge: round 1: 5:18, round 2: 5:25

    Sandbag Mini Squat (r): round 1: 21, 20 round 2: 21, 18
    Super Girl Push Up: round 1: 5, 5, round 2: 5+1push up, 5
    Sandbag Mini Squat (l): round 1: 6, 6 round 2: 5, 5

  • Lena

    I am very proud I convinced myself to do this yesterday. After the Legs on Fire exercise challenge the day before I really felt sore and told myself all day “I will have a rest day today”. But then I went on Bodyrock.tv and watched the video and seeing Zuzana sweat like crazy made me wanna do it. And I did, and it was great!!! Thanks for being such an inspiration and motivation. You look beautiful!

    My scores:
    Sandbag Squats (10kgs in Sandbag) (r): round 1: 9, 9 round 2: 11, 8
    Plank Jump Push Ups: round 1: 7, 6, round 2: 6, 6
    Sandbag Squats (l): round 1: 9, 9, round 2: 9, 8
    Plank Jump Push Ups: round 1: 6, 6, round 2: 6, 6

    Time Challenge: round 1: 5:18, round 2: 5:25

    Sandbag Mini Squat (r): round 1: 21, 20 round 2: 21, 18
    Super Girl Push Up: round 1: 5, 5, round 2: 5+1push up, 5
    Sandbag Mini Squat (l): round 1: 6, 6 round 2: 5, 5

  • Cindy

    I did it in 31 minutes and my scores are:
    Sandbag Squat (8 pounds) 15/15 16/16
    Sandbag Squat (L) 15/15 16/16
    Plank Jump Push Up 9/9 9/8
    Time Challenge 3:40/3:45
    Sandbag Mini Squat (R) 27/28 28/28
    Sandbag Mini Squat (L) 28/28 29/28
    Super Girl Push Up 7/7 7/6
    I enjoyed this workout so much but I still believe that the Burpee Fusion is harder than this one.
    Thanks to Zuzana and Freddy

  • http://www.facebook.com/profile.php?id=1197544452 Salma Mack

    Hi! I can’t wait to try this workout!! I did the Hot Body Beach workout today because I’ve never tried the commando push-up and I wanted a new challenge ;) I love it!! It’s a killer core and arms exercise!

    By the way…I was wondering if you’re taking supplements, if so would you share :)

    I also wanted to share with everyone a workout that I did the other day and it was great cardio…

    Set the timer for 10 rounds 10secs Rest & 50secs Work…My goal was to go through this circuit 3 times for an intense 30min Plyo-Cardio Blast! but I was too tired after the second circuit and gave up haha! I put my scores for both rounds next to each exercise…let me know if anyone tries it!

    1- Jump Rope High Knees (151, 146)
    2- Bicycle Crunches (50,50)
    3- Side to Side Jump Squats Hops (25, 20)
    4- Knee Raises Kicks on the Dip Station (20, 20)
    5- Back Lunge Knee Up Hops (L) (17, 16)
    6- Back Lunge Knee Up Hops (R) (17, 16)
    7- V-ups (21, 21)
    8- Dynamic Burpees (8, 8)
    9- Inverted Push-ups/Rows on the Dip Station (14, 15)
    10- Dynamic Squats (25, 25)

    -SM

  • Yashizzle

    round 1
    10/7/8/7/8/7/8/7
    time: 4:03:57
    20/10/15/9/14/8/15/8

    round 2 (the death round)
    10/7/8/7//7/6/8/6
    time: 3:37:00
    18/9/17/8/16/9/16/8

    p.s i finally found a good use for my gym bag…its officially a sandbag! haha

  • Heidi

    Hi guys,

    I did this workout last night.
    My scores:
    Part I: Squat R 8-7-76
    Plank w/Pushup: 6-5-6-5
    Squat L: 6-6-6-6
    Plank w/Pushup:5-5-5-5

    Part II: (guessing I didn’t get these quite right since my times were so low)
    1:41-1:35

    Part III: Super Girl Pushup: 4.5-6, 4.5-6 (for some reason ont he 2nd set i did a pushup then 1/2 SG then pushup then 1/2 SG … )
    Mini Squat R: 22, 20-22,23
    Super Girl Pushup: 4,6-4,6 (same as above)
    Mini Squat L: 20, 17 (had a hard time getting my bag up on this one :) ) – 21,21

    I thought this was a challenging workout, but it seems like for me, the ones that really focus on the legs are worse. I think I have weak legs:)
    Anyway it was tuff enough that the though of doing 20 mintues of skipping after, well, let’s just say I didn’t do it! I decided this morning if 20 minutes of skipping sounds daunting after a workout I’ll do 5 or 10 or 15 … right?

    For Creamy Broccoli Turkey Breast Soup was for dinner. OH MY GOSH, I loved it! I was disappointed that I couldn’t find turkey breast and subbed ground turkey. I also used soymilk, but geez, I really enjoyed it … and we’ve got leftovers, which I love :) now I want to try the chicken patties and after workout protein bars …

    Z&F thanks for the great workout, nice salute to the marines!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    You have improved so much, it’s awesome and encouraging to hear stories like this!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    You have improved so much, it’s awesome and encouraging to hear stories like this!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    I enjoyed reading your comment so much. Your story is so inspiring! Keep up the good work!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    I enjoyed reading your comment so much. Your story is so inspiring! Keep up the good work!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Wow, you are like a marine lol Great job!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    You go girl, conquer both the workout and the exam!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    You are right BodyRock.tv is the BEST and great job on the workout!

    • Josefine

      Awwe thank you so much Elisa!!!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Head on the floor? I really can relate and each time I wasn’t sure if I would get up lol

  • http://www.janetspreiter.com Janet

    This looked pretty intimidating. I went for a 50 minute hill run as cardio warm up right before. I wasn’t sure I could make it through after that but I kicked Brutus out in the end My sandbag weighed in at 17.5 lbs.
    squats: 9-7-8-8 // 9-7-12-10 felt slow
    plank push ups:8-7-8-8// 8-7-7-8
    3:39 With 10 elbow plank jumps on the turnaround…round 2 I did 20 each time in 4:13
    squats (more like regular squats…my knees were funky today):10-12-9-10//12-10-10-9
    super girls: 8-7-7-8//7-7-7-7
    My favorite parts were the roll overs (poor girl’s body massage), the 10 second rests and the final -beep!- I was absolutely drenched in sweat. So happy our marines are into this—very cool. I think you are taking the world by storm, Zuzana and Freddy! As always, huge appreciation for all you do for us!!!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Bad numbers? I think you did an eccellent job. You are right, you are extraordinary. All of us are, we push day in and day out, we take care of your own bodies and that is great. Stay strong, we are all in this together!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Bad numbers? I think you did an eccellent job. You are right, you are extraordinary. All of us are, we push day in and day out, we take care of your own bodies and that is great. Stay strong, we are all in this together!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Bad numbers? I think you did an eccellent job. You are right, you are extraordinary. All of us are, we push day in and day out, we take care of your own bodies and that is great. Stay strong, we are all in this together!

    • http://twitter.com/freekygrl Sanja Momcilovic

      Thank you Elisa, your words mean a great deal to me, especially because I don’t have any kind of support at home or from my friends. They’re just not interested in healthy lifesyle. That’s why I feel connected to you guys, and a bit more motivated every time I read your comments. :)

      • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

        I’m so glad I could help. It really sucks when you don’t have people supporting you at home, it can really get you down, it happens to me too. Thank god we have this huge Bodyrock family always ready to support us!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Hope you get better soon! We’ll be here waiting for you as soon as you get better!

  • Katie

    I have always enjoyed girltalk for dancing around, but now I use it for my workouts, definitely keeps me pumped throughout them… try it out if you like, tell me what you think… here’s his myspace link, just hit >>PLAY.

    http://www.myspace.com/girltalk

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    Mmmmm green moster! I can’t wait to get some good natural whey protein too so that I can put it in shakes and green monsters!

  • AudraFit

    Good luck and a swift recovery Gabby :)

  • http://kenjibankhead.posterous.com/ ashtromanius

    Ok folks… this is a sweat-er, but once you get into it it’s not nearly as frightening as it appears on paper! Brutus came to visit about 1 min. into the part 2. He was telling me all sorts of things like I didn’t have time for this today… too much to do, you slept in so now you have to rush everything… plus that cookie you had right before you worked out is making you feel like you should puke, so stop now. You can see the time difference between the 2 rounds after I kicked him right the HECK out! Here are my scores:

    Part 1(with 20# sandbag):
    10,10,10,10
    6,6,5,5
    9,10,10,8
    6,6,5,5
    Part 2: 5:07/ 3:24
    Part 3 (20# sandbag):
    20,20,21,25
    5,4,5,4
    22,22,25,25
    6,4,4,6

    My biggest challenge right now with getting where I want is sweets. I have 3 kids who are in school and I am baking for this school party, or taking Valentine’s treats to this neighbor who had a baby or whatever… and then what’s left over… I end up eating “to get it out of the house”… yah. That makes SO much sense, I know. Can I get a “like” to whomever this happens to also?!

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Hahaha, nice for kicking brutus!

      As for the cookies stuff, I used to have this kind of problem… big time! What I do now is make healthy substitutions, like subbing applesauce for the butter and stuff like that. And I make sure I always have healthy but yummy treats in the house, you’ll be less tempted to eat the “bad stuff” if you have an alternative. If you make small substitutions and keep adding to that, your kids will start enjoying the healthy stuff too.

      As for when you have to bake for others, have a little so that you don’t feel deprived but the rest is best to get it out of the house…. litterally, give it away to friends and if you can’t give it all away freeze it in small portions so that you can have it once in a while without overdo it.

      Really hope this helps!

    • Anonymous

      Nice scores! I’m doing this one tonight…I’m looking forward to beating Brutus too!! And by the way, I hear you with those sweets– my husband asked for cookies last night….So far I’ve contained myself to two and am continually trying to re-convince myself that they’re not mine! and that I want to look great! this summer!!

      So hope you don’t mind, I liked your picture and clicked on it to see more, then I clicked I on your blog absentmindedly (sorry I normally don’t stalk people lol) but anyway, so I saw a pic of your apartment and guess what– I have the same one, we must be neighbors! I Great to now their’s another bodyrocker so close!

      • http://kenjibankhead.posterous.com/ ashtromanius

        shut up! for real?! Are you at the U?

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    an indoor pool? I want one! I am soooo jealous! :D

    • http://twitter.com/FlaviaRequim Flavia Requim

      lol

  • AudraFit

    Ohhh the torture! I have battle wounds on my forearms of rug burn from the plank jumps LOL ;) Note to self: Check weight in duffel bag before using it. I realized afterwards that it weighed 29LBs Oh well, I survived another brutal workout :) I have a feeling my old friend “DOMS” will be back to visit me after this one.

    Sandbag Squat: 11/10/10/9:11/7/10/8
    PlankJumpPushup:8/7/8/7:8/6/6/6
    TimeChallenge: 3:35-3:46
    SandbagMiniSquats: 22/21/20/19:22/22/20/18
    Super”Woman”Pushup: 9/8/7/6:10/7/6/6

    Don’t give up Bodyrocker’s!

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Wow, you rocked it!

    • Anonymous

      Wow you always amaze me, young lady :D
      Grrrrreat score, especially those time challenge parts, you rock! :D I cannot even imagine someone doing it this fast! :D I am so proud of you in a weird way, lol :D

    • Anonymous

      Wow you always amaze me, young lady :D
      Grrrrreat score, especially those time challenge parts, you rock! :D I cannot even imagine someone doing it this fast! :D I am so proud of you in a weird way, lol :D

    • http://twitter.com/FlaviaRequim Flavia Requim

      You are very resistent and strong!!! Total proud!! ^^

  • Anonymous

    Hi,
    The workouts that we post are the only ones that we do (thank god) :)

  • Anonymous

    Glad to have you back Nadia!

  • Anonymous

    lol

  • Anonymous

    Yes and I cried.

  • Anonymous

    Hi Stephanie – it would be really difficult to get an accurate measure on this – the calorie calculators at the gym on the machines are said to be really inaccurate, and I am assuming the same is true for the portable devices that people wear.

  • http://twitter.com/yedidaangeles YEDIDA ANGELES

    27 MINUTES! AND 58 SECONDS :(

  • http://twitter.com/MissSandraD_ Sandra daCOSTA

    I finished it… outta breath and all red in the face… not to mention some well deserved carpet burn on my elbows from the plank jumps ;)

    Sandbag Squats (r): 10, 8, 11, 6
    Plank Jump Push Ups: 7, 5, 6, 3
    Sandbag Squats (l): 10, 9, 5, 7
    Plank Jump Push Ups: 5, 5, 5, 5

    Time Challenge: 5:22 and 5:55

    Sandbag Mini Squat (r): 19, 14, 19, 19
    Super Girl Push Up: 5, 4, 5, 4
    Sandbag Mini Squat (l): 16, 17, 18, 15
    Super Girl Push Up: 5, 4, 4, 5

    Killer routine :) Loved you coffee talk by the way… and it would be awesome to meet with other Body Rockers… funds are tight but maybe, perhaps.

    Have an awesome day Body Rockers

  • zebie

    BEEEP! Are those where we’re supposed to insert expletives!?!

    Sandbag Squat – beep! (Owwwwww)

    10 seconds of rest (phew) – beep! (Noooooo!)

    Plank Jump Push Up (oh shnaaaaap) – beep!

    10 seconds of rest – beep!

    Haha, just kidding, great burn…

  • Marisa

    I am so excited to try this workout and to really see how I do pushing through when Im sure I wont want to haha! :)

  • Army_traviesa

    Just got back on the bandwagon so kinda out of it, but here’s my scores

    Round I: (no sandbags available as I’m at training)
    Squats:10/10/10/11
    Plank Jump PUs: 7/8/7/7
    Time Challenge: (I may have been doing them wrong and I was limited in space) 3:41
    Squats: 11/12/11/10 (messed up and did regular squats instead of mini squats)
    Super Girl PUs: 4/6/5/6

    Round II: (same issues as round I)
    Squats: 12/11/11/10
    Plank Jump PUs: 6/5/5/6
    Time Challenge: 4:21
    Squats: 11/10/11/11
    Super Girl PUs: 5/5/5/5

    Next time will TOTALLY be better :-) Thanks Zuzana and Freddy for the great workout. I haven’t been this sore in a while and loving it!

  • Mafer

    round 1
    dont have a sandbag but hold a 20 pounds kettlebell on each arm instead

    Sandbag Squat (right shoulder) – 12 reps, 12 reps

    Plank Jump Push Up – 8 reps, 8 reps

    Sandbag Squat (left shoulder) – 12 reps, 11 reps

    Plank Jump Push Up – 8 reps, 8 reps

    Time Challenge: 4 minutes 46 seconds
    no sandbag, used a10 pound dumbbell on each hand
    Sandbag Mini Squats (right shoulder) – 21 reps, 22 reps

    Super Girl Push Ups – 6 reps, 8 reps

    Sandbag Mini Squats (left shoulder) – 24 reps, 22 reps

    Super Girl Push Ups – 7 reps, 6 reps

    round 2

    Sandbag Squat (right shoulder) – 12 reps, 10 reps

    Plank Jump Push Up – 8 reps, 7 reps

    Sandbag Squat (left shoulder) – 11 reps, 10 reps

    Plank Jump Push Up –8 reps, 7 reps

    Time Challenge: 4 minutes 58 seconds

    Sandbag Mini Squats (right shoulder) – 20 reps, 24 reps

    Super Girl Push Ups – 6 reps, 6.5 reps

    Sandbag Mini Squats (left shoulder) – 23 reps, 23 reps

    Super Girl Push Ups – 6 reps, 7.5 reps
    I can’t even believe I did it!!!!! and my scores are great but I must say I did take about a minute or two break between parts, I don’t know if u r allowed to do that, but anyway I’m very happy.
    Peace!

  • http://www.facebook.com/people/Morayma-Segura-Molina/509558541 Morayma Segura Molina

    I totally agree!!!!!!

  • http://pulse.yahoo.com/_I3KFTWEGAR6BIDUPG65B2WUQ34 Mary Reilly

    I know this has probably been asked a million times, but how much weight is in the sand bag? I’m only asking because I don’t have one but I’ll be at the gym and I want to use enough weight to kick my ass! Thanks guys!

    • Anonymous

      I think about 8-10 kg. We were putting in 1kg of rice at a time, but we have been adding and subtracting it so much that I can only guess at this point :)

      • http://www.janetspreiter.com Janet

        Oops…Frederick’s response was on the next page of comments so I didn’t see it til after I posted…lucky guess!

    • http://www.janetspreiter.com Janet

      She won’t tell…I bet it’s around 20 pounds, but I really don’t know

  • http://www.facebook.com/profile.php?id=100000002504622 Leslie-Anne Crego

    I was totally planning on doing this exercise this morning, (I usually run a day behind you on your workouts) but yesterday I did your legs on fire challenge… haha, my a** is so freakin’ sore!

    It’s my own fault, I pushed myself hard yesterday! I DID ONE LEG SQUATS! I’ve been struggling with one leg squats, I had it in my mind that they were next too impossible to do for any normal human being, therefore making you some kind of superhero! And yesterday I had a break through! I did them! I ACTUALLY did them! The last 3 rounds tho I had assistance using a door jam, but I am really proud of myself! As for today’s workout… I think I’m taking an active rest day, for my poor bum’s sake… lol!

    Thanks!

    I will do this one first thing tomorrow morning- because it looks like a good one!

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    I did it!!!!!! Can’t believe it! I’m actually having a hard time writing the comment my arms are shaking!

    I’ve never seen this much sweat in my life!!!

    My scores (I’m a beginner so they are very far from some of the others):
    -Squats (no sandbag… I could have drown): 12/10/11/10-12/10/12/11
    -Plank Jump Push Up (from knees… but I could do the jump, which I was not able to do before yay!!!): 4/4/4/4.5-4/4/3.5/4
    -Time Challenge (push ups from knees): 8.21-7.19 (in the first round I had a hard time figuring out how to move in a very small space)
    -Mini Squats (again no sandbag… myself was enough to handle): 29/28/31/32-33/29/29/32
    -Super girl push ups: 3/3/3.5/4-4/3.5/3.5/4 (I realized I am sooo not coordinated it’s not even funny!!!)

    Anyways guys I’m totally pooped, I’m going to stretch, shower and pass out! Or have dinner, we’ll see haha

    Elisa vs Brutus = 1 – 0 !!! Get this Brutus!

    • http://pulse.yahoo.com/_JAVVLYF2ND6UASCOOGK6PIZE6A Kate Sturley

      You go girl! I was pooped to! But a bonus is im still buzzing off the thrill that i actually managed to complete the whole workout! Brutus was standing over me watching a couple of times willing me to stop! No chance!! Well be the ones looking good at the beach! and hell be the wobbly whale scoffing the icecream cones!!!!

      • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

        Well said Kate! I can’t wait!

        And great job for nailing the workout!

    • Anonymous

      lol you are like me in the fact that I had to keep fixing my supergirl push-ups lol I would catch myself trying to put up the same arm as leg… had to fix it a few times lol. I actually have to concentrate to get them done right haha!! And congrats on the awesome workout :D !!

      • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

        hahahaha just like me! With every push up I have to be really focused otherwise…. bam! On the floor! Or I just freeze coz I don’t know what I’m supposed to be moving! It really is a show!
        Thanks Marie! :D

  • http://vanligtvis.se/politik/paul-skjuter-med-forbundna-ogon Thomas Olausson

    Now I have to stop just watching and start working out with you! This looks great!

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Go for it! ;)

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Go for it! ;)

  • Charlyne

    OMG…that was brutal…dripping in sweat…Love it! Shower & coffee please! Have a great day & be good to yourself! BodyRock.tv ROCKS!!! Never felt better!
    My scores:
    Sandbag Squat R – 8/9 : 10/10 L 10/8 : 11/11
    Plank Jump Push Up – 5/6 7/7 : 7/6 7/6
    Time Challenge: 5:32 & 4:38
    Sandbag Mini Squats R – 17/20 : 22/20 L 19/16 : 24/20
    Super Girl Push Ups – 4/6 6/6 : 8/6 5/6

  • Pauli

    Truly scared!!!!! But I will try it this afternoon…..!!!!!
    And again and again…Thanks so much for the exercises….
    I will try to post my scores later, and congrats to everybody that already have done the workout!!! Keep rocking!
    Pauli from Chile

  • http://pulse.yahoo.com/_FZ7KTXFKGEEOTF47ZMUCKQBZNE Uyanga

    Part 2: 1st round (5 min 3 sec) 2nd (4 min 39 sec)
    Part 3:
    Sandbag mini squat (R): 1st (23, 21) 2nd (21, 21)
    Supergirl push up: 1st (5,5) 2nd (6, 5 I did the modified version)
    Sandbag mini squat (L): 1sr (25, 21) 2nd (23, 21)
    Supergirl push up: 1st (5, 5) 2nd (5, 6 modified version)

  • http://pulse.yahoo.com/_FZ7KTXFKGEEOTF47ZMUCKQBZNE Uyanga

    Phew…Done my workout. Feeling so great that i’ve done it cuz brutus was just right there telling to stop after halfway through the workout. Anyhoo, I’ve done it in 25 min 42 sec :-) yay for me.
    Sandbag squat (R): 1st round (10, 10) 2nd round (11, 9)
    Plank Push up: 1st round (6, 5) 2nd round (5, 5)
    Sandbag squat (L): 1st (9,9) 2nd (8,10)

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      You rock girl! Great job for not listening to Brutus! He is shortly going to get kicked in the butt by myself too! :P

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      You rock girl! Great job for not listening to Brutus! He is shortly going to get kicked in the butt by myself too! :P

  • Renske

    Jeej, i have the gymboss interval timer! And i used it today the first time! I like it a lot, its much handier than using my cellphone (what i did before). My muscle sore is moving around my body during the week haha, first i had pain in my legs, and now i have pain in my arms. This is my second week of bodyrocking. So far i followed every day the exercises. I hope my muscle sore will eventually go over :D

    These are my Scores:
    Part 1:
    Sandbag Squat (right shoulder with weight 4kg) – 8/9
    Plank Jump Push Up – 6/6/4/4
    Sandbag Squat (left shoulder with weight 4kg) – 9/8/9/9
    Plank Jump Push Up – 6/5/4/4

    Time Challenge: 4:05/5:05

    Part 3:
    Sandbag Mini Squats (right shoulder weight 4kg) – 23/24/25/29
    Super Girl Push Ups(on the knees) – 3/6/4/4
    Sandbag Mini Squats (left shoulder weight 4kg) – 24/26/27/29
    Super Girl Push Ups (on the knees)– 5/6/4/3

  • Alexandra Vieira

    Great workout!! Thanks Z and F.

  • Natasha

    Hi Zuzanna and thank you for the great workout!!!
    My scores:
    1 part (4 min):
    -sandbag squat (right shoulder) – 9 8 (second round – 11 9,5)
    -sandbag squat (left shoulder) – 8 8(second round – 9,5 7)
    -plank push up – 7 7 7 8 (second round 8 8 7 8 )

    time chalenge: 2:32 (second round 2:20)

    3.part (4 min)
    - Sandbag Mini Squats (right shoulder) – 25 26 (second round 26 25)
    - Sandbag Mini Squats (left shoulder) – 28 26 (second round 28 27)
    - Super Girl Push Ups – 6,5 7 6,5 6 (second round 7,5 7 7 7 )

    I feel great after this workout and i loved it because I can see how much better I can do push-ups with every workout!

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Wow, that’s some score!!!

  • Anonymous

    Wow! This one looks very brutal! A fitting workout for Team USMC! 8-)
    –Chris

  • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

    You are so right Julia! Eating right is key tobe able to do these kind of workouts otherwise our bodies just won’t be able to keep up with it!

    Anyways I am so curious and afraid to try this workout too…. looks like I’ll have to swipe the floor clean after this… if I am going to sweat even half of how much I think I’ll be sweating!

  • http://twitter.com/FlaviaRequim Flavia Requim

    It took much more than 25 minutes to complete the workout, but I did it. <=)
    I completed in 34 minutes.
    Here my scores: Part 1: Sandbag squat 10kg-(right shoulder): 8-5/9-9, Plank Jump Push Up: 6-6/5-5, Sandbag squat 10kg-(left shoulder): 6-6/6-6, Plank Jump Push Up: 5-5/5-5
    Part 2: first round: 4:03 second round:4:30
    Part 3:Sandbag Mini-squat: 10kg-(righ shoulder)25-20/20-20, Super Girl Push Up: 5-5/5-5, Sandbag Mini-squat 10kg-(left shoulder): 20-20/20-18, Super Girl Push Up: 5-5/4-4
    Then I added more 10 minutes of skipping (alternating hight knees and jumping jacks) with side bends (10kg) (20 seconds work/10 seconds rest)
    High Knees:50/48/49/49/50
    Jumping Jacks:20/17/20/20/18
    Side Bends (right side):9/8/9/8/8
    Side Bends (left side):9/8/9/8/8
    Then I did a gooood strech for more 15 minutes. =) That´s it! ^^
    I´m soooooooo happy now!! Endorfine rules!!!! LOL

    Thanks a lot Z and Freddy for sharing this great workout, this was one of the hardest I ever did!! So nice!!!
    Here the scores:

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Great job Flavia! Yea, this workout looks like one of the hardest! Can’t wait to try it out and see whether I survive or not… since I am a beginner ;P

      • http://pulse.yahoo.com/_FZ7KTXFKGEEOTF47ZMUCKQBZNE Uyanga

        Don’t worry Elisa, u’ll survive :-D
        Have u guys forgotten about Burpee Fusion workout? Now that was a hard workout both mentally and physically lol :-) the burpee seemed to go on and on… :-)

        • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

          Thank you so much Uyanga! I really needed that! I’ll tackle this one in an hour or so… I’ll let you know how it goes!

        • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

          Thank you so much Uyanga! I really needed that! I’ll tackle this one in an hour or so… I’ll let you know how it goes!

    • Renske

      OMG!!! you did even more!!!!

    • http://deeplytrulyelisa.blogspot.com/ deeplytrulyelisa

      Endorphines do rule! You seriously are a machine, can’t wait to be at your fitness level! ;)

  • Anonymous

    Variations on the way – just loading up the tutorial video now.

  • Anonymous

    It’s not so funny in person believe me :)

  • Jaime

    I am doing this tomorrow morning! Thank you Zuzana, Freddy, and The Marines!!