Thank you soooo much, can’t wait to do it tomorrow!! I also loved the 500, 550 workouts. With the rope skipping afterwards, I see the results so fast, thank you!!!

i love the 550 rep workout, too! i wonder what it is… maybe just the quantifiable success of it? (but, hey, i still count my skips, even with the timer on!)

no idea if this has been suggested a million times already, but you guys should get an iPHONE APP made!!! gymboss already has a free timer app, so if you were to collaborate with them and combine a timer with a library of your workouts, with all the exercises listed, plus the daily updates of new workouts… something handy to take travelling or to the gym or whatever! (where you can search a workout by date, name, or have a ‘random’ button?)

wouldn’t need videos, necessarily, or that could be an add-on. i’m not techy, so i have no idea if this is plausible, but i would be thrilled to pieces to have access to something like that… pretty please!

this is just what all us diehard BodyRockers need!

LOL Freddy: I don’t wanna do this :D:D :D

I can’t wait to do this tomorrow :) I will only have to modify pull ups and knee raises and do Reverse Pushups and knee raises with dipstation instead, but I still think it is gonna be something! :)

You are so right with the fast improvement! You may not see the results quickly, but you can definitelly feel them, 5 months ago I was not able to do ONE regular proper pushup, and now they are my favourite thing along with the Ninja Jump, which I never even heard of before I found Bodyrock! I see such an amazing progress in such a short period of time! I always had problems that I wanted to get the results IMMEDIATELLY and when I didnt see results in a week, I was like: This is not working out, I am not gonna do that anymore. I had the same thing with diet. If I didn’t see a weightloss after a few days, I just gave up. I was thinking like: It is just the body, the personality should be what counts. BUT it is not JUST a body!!! It is YOUR body and it is the only body you have, you should treat it the best way you can, and you should want to keep it in a best shape possible. You tought me that, Zuzi and Freddy, and I am so grateful for that :)

OK, I didn’t do this workout today, I did WOW booty Workout instead. But afterward this was posted and I watched it, and just watching made me sick to my stomach. Like when you drink a bunch of water and then do a fierce workout. I am both excited and scared to try it tomorrow!

Katie
Colorado

This workout took me 38 minutes and 34 seconds. Not bad considering I just started working out again in December after taking a few years off to be lazy! I have been doing your workouts religously since then! The results are amazing and my husband thanks you profusely ;-) !!

We have variations coming in the tutorial video which I am just about to post!

Ok.. this was insane!! And so good!! Just did it, it took me 26:58 (WEEE!!!..LOL), I´m so happy because now I´m feelling like a true bodyrocker and Zuzana follower, in the past my times were so behind Z times, but nowadays I´m getting near her. I´m your fan Z!! ^^
Today I showed the site for 3 friends, one of these friends is a fitness model, an athlete that participates on competitions, and she told me that everything explained here is fantastic, she used to do my series in the past, and today she asked me about what I was doing to be so lean and agile. she said I’m just not looking like an athlete Zuzana because I’m lazy to eat… LOL (I´m really lazy to eat, I like to eat clean but sometimes I commit some sins with my diet. It´s one of my goals to be more disciplined with diet, like z and Freddy.. =)
I added 20 minutes of skipping, as you said we should do yesterday, but I did it with intervals of 25 seconds work and 15 seconds rest, I´m still shaking here. Then I did a set of abds here. (25 seconds works and 10 seconds rest)
and it was: side bends (10kg) (right side)13/11/9/7 (left side)13/11/7/9, mountain climber: 60/43/58/44, reptile: 30/26/20/20, toe touch: 20/18/18/17, side plank (right side) 8/6/7/6 (left side) 8/6/7/6
(This took me 16:20)
I´m still running for great abs, it´s already summer here!! rsrs
Then I did some stretching here, and it took me 10 minutes.

When I began exercising in the gym I had the same problems. I wanted to be big and muscular, but my body is naturally slim and I was always fighting against my genetic. After some frustated times, I realized that I had to do my best with the body I have. And today´s I even prefer being slim because the most people I knew before is fat today because we all have to work and a lot of people don´t take care of diet nor exercises. I never stop at all (just little periods of my life) so my body didn´t change too much of the body I had in teenage years.
I realized that this kind of life is something that I had to take with me for life and not for a body change, it´s something that I take for health and mental health, and nothing else, body changes are simply a consequence.
It was the way I found to be in peace with myself the way I am… ^^
(but I´m still running for 8 pack! It never hurts to dream! lol)

Congratulations for you, you´re already a winner!! (I like upper body exercises as well!) =)

It´s sooo cool to know about your quick progress!! ^^

OMG, I committed ‘suicide’ today… I was eating custard pie, pecan pie, there’s corn bread too that I haven’t tasted yet… my friend, who’s just living on the a few floor below us called me last night and gave me these pies because they ran out of space in their fridge… I really really have to punish myself for that… I still have some left over, should I toss them? :P

Again, i just ate a few a while ago and I need to wait after 2 hours before I do the Marine workout… I might do this 300 workout tomorrow.

Zuzie, Freddy and other bodyrockers, please punish me for my sin… I don’t like that… what should I do? How could I refuse for a friend if they’re giving me food that I really don’t like to have because it would ruin my bodyrocking…. I don’t want to offend them if I refuse… I’m really so guilty. :-/

Don´t be so hard on yourself… =(
It´s true that we have to take care of our diet, but sometimes think it´s important to be free to eat some foods we like…
I let those foods for weekends only and I don´t fell guilty for that.
It´s important to have balance in everything in our lives. Because if not, one time or another happens that we overstate in other side. I don´t know if I made me understandable, because my english doesn´t let me explain fluently what I´m trying to say. But don´t be so hard to yourself, nobody needs to be punished because of a day that eated a lot.
If you don´t wanna refuse a friends offer, why don´t you call friends to eat all those things?
At least a lot of people would eat and you end up eating less pie and would fell less guilty.

Or you could explain that you are dieting to be fit. And there´s another option. You could give these food to children that are hungry in orphanages. Because we are talking here of good food, but only food that you don´t want to eat because the extreme can make you fat…
There´s a lot of options to share food! =)
Don´t be so sad or guilty, being healthy starts with our minds!! ^^
You did nothing wrong or nothing that we all haven´t done one day in our lives… =)

I always wanted to be skinny, now I prefer HEALTHY :D with having slim and ripped as a nice side effect :D I will never be superduper skinny (oh, the curse of the wide pelves) :D but I already dropped 2 size of jeans since starting bodyrocking (over christmas I found out that now I only have 2 pairs of jeans that fit me, other milion pairs I have are too big and I can take them off without opening the zipper, lol). It became more about how I feel about myself than what I see in the mirror.

Thank you thank you for encouraging me :)
Are you a singer Flavia??? Can we hear something from you somewhere? :)

..Android app as well! :D

Did it! Great workout for the whole body today. Thanks! My time? Was over 30 minutes, but my goal was to do every single rep and push as hard as I could. That is exactly what I did. Can’t wait for warmer weather when I can show off my arms and legs ;)

24:52

Had to rely heavily on my foot during the pull-ups tho.

I knocked it out in 27:30. The triple knee tuck pushups killed my excellent progress. I did the 8/10/20 skipping rope intervals after 3 times but stopped cuz my arms were killing me. I’m finally slimming down nicely. Thank you BodyrockTV.

You can actually choose to see 80 at a time with the nav options :)

We would LOVE to have music playing, but there are copyright issues :)

We just started that today – we have switched to green tea. We don’t have any coffee in the house anymore so it should be pretty easy!

Flavia’s strong, Eva. :)

Thank you, Flavia. Well, I’m strict to my diet on week days when I’m at work. I don’t usually eat junk food. I just ate these pies (custard and pecan) because I never had these before, it’s so good… but today is Sunday, no more…. I gotta stop… I’m still sipping my coffee now then I’ll take shower then do bodyrocking… :) Oh, I like taking shower before I do workout because it make me feel cool then sweat again and come back to shower again. hehehehehehe. :) … Don’t worry about your english, it’s ok. I think I’m not good either because I’m not a native american. I’m originally from Asia (Philippines) who married an american guy that’s why I’m here at Los Angeles. :P

Ooooooh I am dead, I’m dead I’m oh SO dead!!!
My time is: 35:03!
But only the last exercise took me more than 8 minutes!!! I am so weak in upper body :( I always have problems with staying too long in a plank position, pushups, mountain climbers, plank knee tucks – all this kills my arms so fast! I had to stop every 2 reps to shake my arms a little, and I was pouring sweat at the very end. I am dyyyyying :D
I though the Reverse Pushps (did them instead of pullups) will be the worst, but the last exercise is a killeeeeeeeeeeeer!

Please please push me to increase my upper body strenght! :D
Gonna jump rope now :) 30 rounds of 10/30 today! :)

You’re right Pavlina, that’s why I’m getting ready for Marine Workout. Hahaha *LOL* Thank you so much. :)

Really true… But for myself, I said it’s better not to have any – out of sight out of mind… I’m so good in refusing food especially when I’m outside but when friends are offering me, it’s hard for me to refuse because I don’t want to hurt their feelings. Well, nothing would ever stop me doing our bodyrocking here. I really love the pain though I once puke! Yikes! *LOL*

Yes, why always women have cravings and why not men? I’m wondering about that.
Yeah, regular bodyrocking will wash away those foods I ate, it MUST start today! Thanks, Mapur. :)

It’s all in my freezer now and will not touch it. I had enough yesterday and will burn those ‘bad’ food in a few minutes by doing Marine Workout…. I wasn’t like that at all but I had those pies because a friend gave me. Being kind and nice to them so I accepted it. I wasn’t happy after I ate them because I know what’s gonna happens but like most women said, we sometimes have cravings, reason, I don’t know… Like I said previously, I prefer not to buy or have anything – out of sight out of mind. I always have fruits, veggies and chicken. If you’ll see my spinach, it’s a size of a pillow from one of our Mediterranean Market here…. Thanks for the reply. :)

Oh, I’ll beat myself by doing Marine Workout today. Yes, I stopped eating now. :P
Thanks for all the support. I’m now better. :)

No, better not to eat them again. I had enough yesterday. I’m ready for my bodyrocking to burn what I ate yesterday. Thanks. :)

If something happen like that again, I will accept it from a friend but go out and give it away to homeless or go to another friend and give it. I don’t want anything around that I can see. Better not to have any so I have peace of mind. :)

Exactly right. I’ll burn it now. Thanks. :)

I think having a coffee once in a while it’s ok. Remember, we already have coffee since our ancestors time. I’ll say anything too much is no good.

No? Just do it, Gousti… you’ll be alright. :)

I’m a beginner..
and that was my first workout.. it was really hard
and I don’t have the equipment;
so I did Star crunchs and sumo squats instead of the hanging knees and pull ups..
and instead of the sandbag I just used a bottle of water..
My score is 27:28…

Hi hi, just finished:} still shaking…. 24.09
but exercize number 10-M(modified) after first 10 i did push up from knees… and exercize number 6- did different -something for back…
Great 300!!! Love you Zuzi and Fredy .Now shower and dinner. Bodyrocers ,enjoy rest of the sunday evening…

i did – time is posted!

try upright rows :)

Hi,
We can’t have copyrighted music in our videos :(

Wow amazing time Leni!!! :)

I finished this workout in 26:13 and spread out the 30 rep pullups in reps of 5 between the other exercises to so that I did not have use the chair. Hope that was ok with you Zuzana ;) Otherwise, in the last exercise I was cursing all kinds of profanity at Brutus to finish this and took breaks every 5 reps in between so I lost time for that. I made sure my form was not sacrificed for a better time so I’m very proud of myself since I trailed you by 11 seconds!

P.S. I’m also proud of all my fit fellow Bodyrocker’s all over the world for their incredible times :D I know I’ve never met you guys but it sure would be fun to know you and workout together!

iPad/iPod APP- that would be great. Any way we could help to get APP Bodyrock? Ideas, support, money?

How many coffees would you need for an APP?

Aggie

Ok so I just finished this challenge & Ivan barely type lol. This was beyond the hardest workout yet. I can’t catch my breath. I completed this in 23 min & 15 sec. I did have to use a chair for the pull ups.
Keep them coming!!

This was a great workout! The last exercise killed me, sooo hard.

Somewhere between 8-10 kgs.

Wow, I’m a new bodyrocker and this work out kicked my a$$ :) I’m a photography student in Boston, MA who(at 30yrs old has realized that I can’t treat my body the way my 20 yr old classmates do without paying a price in my waistline and energy level. Being a student I don’t have a lot of time to go to the gym, so this type of training is perfect. I’ve dabbled in Zuzana’s workouts the month of January and now have committed my self to working out with you guys everyday. There is such a great community of people here encouraging eachother in a healthy/fun lifestyle…I love it! I’m really excited to join the ranks:) Thanks Zuzana for a fantastic work out!!

this was actually much harder than the 600 rep workout i did yesterday!
Finished with a time of 28 mins and 25 seconds..barely!
That last exercise killed, i had to do about 10 from my knees :(
Also the pullups burned so badddd there was no way i could have done it without the assistance of the chair

WoW! I just finished this workout and I am shaking and nauseous! Thats ok i love it :) My time for this workout was 29 min and 6 seconds…i did take a couple breaks in btwn some of the exercises, i thought this was killer! I feel like my time is slow, but I had a long day at work and got up this morning at 5 am!

That is an incredible time Audra! I can’t do the pull ups yet so I will spread them out next time too. I need help all the way up but I’m letting myself down using only the upper half and it burns! The 1-2-3 Up squats were tough and I also had to stop every 5 or so on the triple knee tuck side step push ups just to catch breath to yell at Brutus. 28:36 with pretty good form on everything else.

I am also very glad all you guys are here too. I don’t have as much support as I would like at home, so it’s great to read about all of you taking part every day. It keeps me going! Thanks to you all and Zuzana and Freddy!

Love the new layout guys! It looks really good and its very easy to navigate right to what I’m looking for with each workout!

It´s soooooooooooooooooooooo great!! You´re incredible girl!! I was fighting against Brutus too in the last exercise.. KKKKKKKKKKK
I wanted to meet our fellows bodyrockers too!! ^^

your progress is very impressive!! I feel my body is still changing but the results on the form of the exercises and times are progressing a lot. I think it happens to everyone. But the happiness is one of the best things when we exercise regularly… isn´t it? =)
I am a singer and a tattoo artist. There some videos in youtube, some pics in facebook too. (OHH so shy here now!) lol… Gonna send to you…^^

Very inspiring!! *_*

You both girls are amazing and strong!! ^^

I have problem with my legs that I feel much more weak than my upper body… I believe in you, that you´ll push harder and harder into areas of weakness and they will became your strong points!! ^^
You feel this difficoult because staying long in the same position in exercises is a way to work them called isometry, it´s great for tonus and resistence… You´ll see how soon you´ll get used to it! You´re strong girl!!

I like to jump too!! ^^ it helps to rest!

COOL!! ^^

This is great! You´re doing really good!!

wonderfull!

Eu sou brasileira sim!! Estou encontrando muitas pessoas que falam português por aqui! ^^ Muito legal!!
Poxa, eu tenho q puchar muito, porque sou muito magrinha e é difícil pro meu corpo parecer forte apesar de eu ter muita força prá fazer os exercícios… é por isso q eu sempre dou meu máximo… =)
Eu gosto de manter um equilíbrio, sei que se me privar totalmente das coisas que gosto, uma hora vou acabar me empanturrando de besteiras, então procuro controlar e comer um pouco de tudo, mas sempre dou preferência às comidas mais saudáveis, tipo iogurte, aveia, quinua, levedo de cerveja, essas coisas,e adoro soja!! =D
Keep Bodyrocking you too!! hehehe

Thanks a lot!! ^^
I have not completed the workouts so fast a while ago. I think my cardio is what helps me… and because I´m light weight. Only 54kg… It helps a lot when we are running against time… I think, I don´t know…
I do my workout when I get home, after work. I´m a tattoo artist, I have a tattoo shop with my husband, I woke up every day and go to our shop, when I get home I eat with my husband, then rest then exercise… That´s basically how my day goes… =)
But I sleep a lot!! LOL

OHH!! You are stronger… ^^

I have pics in facebook, I don´t know how to post in twitter… But I´ll post a link of my facebook and fotolog… I´m not so strong, just slim… <=)
The major progress I´ve been doing are in exercise form and times, because I´ve been exercising with more will power.

facebook: http://www.facebook.com/profile.php?id=1552152901
fotolog: http://www.fotolog.com.br/flavia23rj

Thanks for the encouragement and regards for you too!!

=)
Don´t feel guilty, I love pies too!! LOL

I think we all understand each other here, this is so good!! I can feel the friendship between us all here, it´s the major language!! ^^
(I like to shower after and before workout too!!)

“If you do decide to eat it, enjoy and don’t blame yourself! Eating it without enjoying it is the real shame ;) Food can be sooo good!”
That´s important even to our body to accept the food we are eating, it can do harm for our bodies to blame ourselves for the food we eat!!
=)

“If you do decide to eat it, enjoy and don’t blame yourself! Eating it without enjoying it is the real shame ;) Food can be sooo good!”
That´s important even to our body to accept the food we are eating, it can do harm for our bodies to blame ourselves for the food we eat!!
=)

The workout of february 4 was the burpee fusion.. http://www.bodyrock.tv/2011/01/03/burpee-fusion-workout/
^^
It´s so chalenging!! ^^

:)

There’s enough support here to last a lifetime Mary lou!

I agree as long as Zuzana’s ok with it :)

Lunges, squats, and deadlifts :)

Do what you can Jano:) I promise if you keep it up in the long run your endurance and strength will improve. I was the same in the beginning as well:)

Nice time Maria!

Nice time Maria!

Thanks! I am stalking you on Twitter now, lol :D
Wow, a tattoo artist, I love tattoos, I plan to “redo” my old childish mistakes in the near future (well, they are not really mistakes, I do not regret any of them, I have 4, but they are just a simple black cheap art-wannabees)
Please, send me some vid’s, I will be more than happy to see them! :)

lol, about 100 gallons for a good programmer analyst :D
There was an app on Android Market called Bodyrock.tv, I do not know if it is still there, but it was not a free app and I do not think it was your own work… knew about that? It was basicly just pictures and descriptions of workout, I didn’t even bother buying it, cause I was not sure if it is your app, or some fan made version…

Two words: GO AUDRA!
I also splitted the last exercise, but I stopped every 2 reps :D I felt like I was gonna cry :D

I am calling Team Audra :D

Oh thank you so much, in moments like this, reading the comments the next day, I realize how important it is to have a support and someone to encourage you! :) I had a talk with my hubby yesterday, he was in a bath, so he was weak and vulnerable :D :D and I told him how much I need that support, and even though he supports me in his head, I really need to hear that with my own ears sometimes.
And he had a suprising reaction!!! He told me he is doing 50 pullups everyday at work!!! I was so amazed, well, it is 50 pullups spread into a 12 hour workshift, but I am so proud of him :D I was just wondering why he didn’t tell me earlier :D

Aaaww, your too cute Nina! We’re all in this together! Go Team Bodyrock!!!

That’s it, we need those t-shirts!!!! :D

I HATED jumprope in the past, my mom just told me, that I always wanted to own a jumprope but I never skipped it :D Now I love it :D

You really provoke me with adding that extra weight :D :D :D
I will try to add too, once I feel confident enought with my own bodyweight :)

Honestly I was thinking about modifying it, but I refused to :D

What she calls “half push-ups” I used to call “push-ups” ¬_¬

The 1-2-3 UP one reminds me a bit of the final ‘crane’ kick in the original karate kid :p

awwww, burpee fusion! My eyes are rolling back to my head even thinking about this workout :D

Welcome Amberelise! Yes, stick with Bodyrock and in no time you’ll have a better body than your 20 yr old classmates :)

I did it in 35.13min! I just love those kind of workouts!! :) I performed each exercises with the correct form and took my time!! The Triple Knee Tuck & Side Step up slowed me down a lot. I`m now eating those protein balls and they are awesome!!! It`s soo easy to prepare and it`s delicious!!
Thanks!!!
have a good day BodyRockers!!! :)

You`re awesome AudraFit!! I`ll beat you one day!!! LOL! ;)

Ok, at 23 wks pregnant it took me 28 minutes, had to modify the side crunches and roll over though but rest of the exercises are very belly doable. Do notice that my strength isn’t what is was pre-preg but that’s to expect, anyway; Great workout!!

I was sick all week and couldn’t exercise at all. I finished this one in 27 min, but didn’t do last two : low jacks and triple knee tuck (it felt too intense after sickness)

Great results Audra!

The solidarity & the positivity on this site is incredible!!! Everyone is sooo close from each other… it`s amazing!!

My time was 39:45 with the following changes: two 7lb weights instead of sandbag, arm curls instead of pull-ups, leg lifts for hanging knee raises, and knee tucks & side steps on my knees.
The curls, low jacks, and side-steps were tough for me…

26:00 flat. I can’t tell you just how hard you all pushed me. The more it hurt, the more I fought to keep up with everyone. It’s like we are all connected by some wireless network. This is the coolest community I have ever been part of:)

I’m starting to get confused on the posts – I see a new workout every other day and then the workouts inbetween have an earlier date on them – are we supposed to do those too or is that a glitch with the site? Is anyone else confused like I am?

There has been a with the schedule but we are working on fixing it as I type this! The latest post when you arrive on the site is the latest post (except for today – we reposted the poker face workout for today) sorry for the confusion.

Great thanks… when in doubt I always do Burpee Fusion when I’m confused on the posts.. I figure it’s the most intense! :)

You know, making and uploading new videos takes a lot of time, writing new blog post also takes time, thinking and creating new, balanced workouts takes time, … Plus the comments moderation, posting bodyrockers pictures and stories, recipes, … almost daily…
So when sometimes Zuzana and Freddy do a workout they already did a few months ago, I guess it’s understandable that they do not necessarily post a new video.
Yet I understand that you can get confused by the timestamp, maybe a new post with a simple explanation and a link to the previous video could do it !? Anyway, whenever you want to do some workout and that you don’t find anything new posted here, you can still choose any older one :-) What’s important is to keep moving.

I don’t know if someone already told you (or is experiencing the same problem than me right now), but i have some troubles w/ the schedule on the website. It first skipped one day last week (Thursday if i remember well), no big deal : just a stupid manipulation error, distraction. But I didn’t get any update after the 300 reps workout on the main page and in the schedule, there are to older workout from last year.
I don’t know what’s happening, i have to say that i’ve never seen this type of bug before (problem with the database maybe ? it’s the only thing in the website to manage the schedule with the post corresponding). Or my Firefox is broken (LoL) ?

There is a glitch in the Matrix – we are working to get it fixed ASAP!

just finished. before i started with the tripple knee tuck and side push up my time was about 26 min.
finally i did it in 32:19..
didn’t think the last one coul’ve been so hard :o

just finished. before i started with the tripple knee tuck and side push up my time was about 26 min.
finally i did it in 32:19..
didn’t think the last one coul’ve been so hard :o

You guys are awesome, i just started with this to work out. i got the pull-ups i did 18 but im on this now for almost an HOUR!!! Damn, im so not in shape and this is really a Killer Workout!

…ok back to the pull-ups, resistance is futile :D

Yep… the anterior delts are quite fatigued. i’m totally resting my arms on the desktop as my fingers are doing all the work! haha… this was tough, esp. the last 2 exercises. I alternated between the pullups and the 123 pistol squats, and I think that’s what slowed me down because I had to walk to the other side of the room to do each one. Why I didn’t have the presence of mind to just stay right by my bar… I dunno. I was in survival mode. My time was 27:30. I will be doing poker face tonight with my hubby, too. I overheard him telling a friend last night that he’s a believer :)

I have an exercise challenge idea called “Power 21′s” You start with 1 jack/ 20 pushups; 2 jacks/19 pushups; 3 jacks/18 pushups… etc until 20 jacks/1 pushup. Rest or skip. Then reverse the order. 20 jacks/1 pushup etc. You can also do this with reverse pushups or bent over rows, pullups or whatever you want. It’s a killer.

Also, for a core exercise challenge Plank Flow with interval skipping. Plank flow is: plank, thread the needle (put one arm through your extended arm by armpit, so the free arm’s shoulder is pointing toward ground) then pull back out and extend arm up toward ceiling while moving into side plank with feet stacked or staggered. Go through that flow as many times as you pick on each side.

Ditto to Audra! We all want your success and would be sad if anyone gave up. Negative pressure from family/friends is a tough one to deal with… and you think once you’re not a teen that you don’t have to deal with standing up for what you believe in or is right for you and your body. We ALL deal with it, with different kinds of pressures. It could be lack of time, or self confidence, or family members who expect certain foods, or even people who say they are “comfortable” with who they are and they have decided they are who they are because of their genes and want you to feel the same about who you are! Brutus comes in many forms Mary Lou! Ignore him. Keep pushing on. You’re a BODYROCKER!!!!!

Ditto to Audra! We all want your success and would be sad if anyone gave up. Negative pressure from family/friends is a tough one to deal with… and you think once you’re not a teen that you don’t have to deal with standing up for what you believe in or is right for you and your body. We ALL deal with it, with different kinds of pressures. It could be lack of time, or self confidence, or family members who expect certain foods, or even people who say they are “comfortable” with who they are and they have decided they are who they are because of their genes and want you to feel the same about who you are! Brutus comes in many forms Mary Lou! Ignore him. Keep pushing on. You’re a BODYROCKER!!!!!

Thanks guys! Ya’ll gave me a huge smile :D The support here is awesome! As usual where credit is due : THANK YOU to Zuzana & Frederick! I love this place!!

Made it in 31 min…..havent been posting scores but now its my goal to so I know I do your workouts everyday. THANK YOU!!!
my arms are burning hahah

I finished this workout in 26:07 and did the pull-ups without a chair. I did kipping pullups to get maximum explosive power out of my arms and back. It felt like 45 minutes. I was pushing really hard. Really really hard, but focusing mainly on form. When I saw my time I was absolutely shocked. Then I realized I had sweat all the way through the front and back of my Under Armour. So maybe it wasn’t too shocking after all hah. Congratulations to everyone who finished this brutal workout, modified or otherwise. We’re all doing amazing things both for ourselves and for each other.

I love BodyRock. It sort of feels like home :)

I ran out of time to do the low jacks/jump up and triple knee tuck/side step push up before work this morning… 19:13 for what I was able to finish.

I almost quit, actually i almost didn’t work out at all. I just had to tell you guys that i had one of the worst days today to the point of feeling physically ill. Only telling you the bad so I can brag on the good. I finished this workout in 28:59 and feel 100 times better, new outlook already, its amazing what happens when you fight Brutus and all his friends, stand up and say “even when I don’t have control over anything else, I have control over this- my own willpower and body, and as long as I’m blessed with that I’m going to take care of it.” Thank you again for providing inspiration (free) to so many of us.

You can improvise a dip station somehow (I use the tops of two chairs – Zuzana also suggests a broomstick, but my chairs aren’t suitable for that). You can do leg lifts and pull-ups on that. Exercises slightly different muscle groups than a proper pull-up bar, but the overall results are pretty similar (possibly a bit less effective ‘per pull-up’ than a proper pull-up bar though)

Having said that, a pull-up bar is one of those pieces of equipment that are worth investing in, as it’s one of those essential exercises there’s simply no good alternative for. You can get pretty cheap pull-up bars nowadays, that easily attach on/off the doorframe, without damaging the frame (like the old screw-ins used to) and are relatively easy to store away after use, if you don’t want to have it looking judgingly at you every time you go through the door. :p

This isn’t the one I have, but seems to be very popular: http://goo.gl/bw13V
£17.27 + £5.96 to deliver to sweden = £23.23 (= 241 kronor). Not a bad price, eh? :)

how frederick how?

hi jessy I gave some suggestions for your mom the other day, any of them work for her?

Z modifies a lot of her clothing.

AMAZING AUDRA!!! 30 unassisted pull ups?! That is just insane! We have a non human amongst us ;) jk. You’re an incredible inspiration! Imma have to go work on my pullups now! LOL

AMAZING AUDRA!!! 30 unassisted pull ups?! That is just insane! We have a non human amongst us ;) jk. You’re an incredible inspiration! Imma have to go work on my pullups now! LOL

Nina! I am so glad your journey has led you to Bodyrock and to this amazing community. Your dedication is an inspiration to so many. I started about a year ago and it has been a life changing experience. Bodyrock and our commitment to health and active lifestyles impacts every part of who we are… how we think, breathe, walk, interact, perceive, dream, etc. I am strong and powerful within my own body now. Bodyrock has trained me to be a fighter and has done the same for you!

I do believe it!! It is impossible not to feel great after you overcome your mind and body barriers! Pushing through takes so much strength, will and determination. You may feel tired, sore, and sometimes even sick…. but its what you accomplished, how you went above and beyond and challenged yourself that makes it feel so damn good! Keep up the great work!

Amazing work Martina! I always modify the workouts when I don’t have the right equipment or am in a really tight space. The creativity is endless. Zuzana and Freddie have provided us with so many tools and exercises! The workouts are always hard…. it isn’t just be hard for beginners…. so know that you are not the only one pushing through the workouts. We are all pushing at our own personal max so it is a challenge for a beginner and an advanced bodyrocker!!

This is my favourite place to be :)

Amazing work Lenka!! I love these Time Challenge workouts!

Flavia is ma gurl!

Oh I can’t wait to hit the One Year milestone too! :D I will surely celebrate it! :)
And I am so happy I have all you bodyrockers around me, even just virtualy :D

Hi Zuz, Freddie and all the Bodyrockers!

I just completed this workout in 26: 30! It was so awesome to push through each challenging exercise. It was very intense. When I got to the pull ups I was thinking to myself… “this is whats going to slow me down.” Even though it did, I wanted to complete as many unassisted pull ups as possible and I was able to accomplish 14!! Wow! This is the most I have been able to do. It feels so good to see progression and to feel a difference.

I just want to encourage every beginner out there to push hard, believe in yourself and your inner strength. You can start off with little to no muscle strength and experience; in no time you will feel and see a difference!

Thank you for posting this amazing workout!
Jess

27 minutes…can’t wait for 400 rep workout :)

I completed this workout in 30 minutes and 26 seconds. I loved this workout. I really enjoyed it. I had to modify it some because I didn’t have the equipment and I had to do what I could at my own level. Great workout.

Hello Zuzana, Freddy and bodyrockers!

I did this workout in 30`14“. I spread the 30 pulls up in 6 sets of 5 reps as Aura suggested to be able to do them without a chair. I did the first 6 exercises in 10 minutes. I am disappointed because I was proud of my time as that point and then the 1-2-3 one leg half squats took me a long time: 8 minutes!!
Anyways, great workout! The last 2 exercises were the most difficult for me!

Have a great day!
By the way, I did previous routines recently like the fast assassin workout and sexy summer body. I posted my score and my comment was automatically displayed without having been approved by you guys. You may want to check that as it seems that the moderation of the comments only works for the recent workouts…

actually, this comment was not moderated either. Did you decide to give up the moderation of the comment

I did this 300 rep workout and the Medal of Honour Abs workout. I felt so energetic now.
Thanks to Zuzana and Freddy

Hi Z & F and Bodyrockers. I’ve been a secret Bodyrocker wannabe for about 2 months. Secret because I’ve never posted a comment. This was one h-a-r-d 300 rep torture…mmm…I mean, brutally good workout…so much fun, it made me nauseous:) But the sense of satisfaction once you are done and survived it, is totally worth it. My time was 27:11. 30 pull-ups were super hard and I had to stop and breathe every 5 reps. And the last one – tripple knee tuck and side step p-up was a killer also (I sympathise with Freddy). Maybe it was particularly hard because it was the last. Brutus got us both! As exhausting as these workouts are, I look forward to the next one, like a kid in a candy store…so much variety, and all good. ironically too much candy can make you nauseous too, right?!..Thank you both!

That is a great way of looking at this!

Did my usual 50 minutes of hill run as warm up. The first bit of this workout didn’t seem to awful although my thighs were pretty fatigued…however, things started getting ugly around the 30 pull ups, which I managed without a stool. I did have to push off with my toes after 20. Do one, drop off, puff, puff, puff, moan, do another….The low jacks also took a lot of mental strength to push through. Then the icing on the cake was the last exercise. One shoulder is really sore from a nasty surfing wipeout, so I couldn’t power through it and had to ease into it. Have to save a little strength for more big surf today :) I didn’t catch that the push ups were to only be half way…I did full push ups. Kinda shakey as I type! 23:50 Hooooeeee! Stoked to finish this one…a bowl of oatmeal and go catch some waves!

Hello Body Rockers!!

My name is Deanne and I live in Ottawa Canada! This was my first time doing a BodyRocker workout and WOW…it kicked my butt!! I too had to spread some of the exercises up…like the pull ups, and the 1-2-3 JUMP! But I made it through!! :)

I’m curious though….I’m in pretty good shape already, but would like to loose about 6lbs..(5ft 7inches and 147lbs)…which seem impossible!! Will doing the BodyRocker workouts everyday help me?…or should I be adding resistance/cardio training to my week as well?

26:35!!! Brutal workout! Loved it!!

Yay us!

Hi Karah,
I actually used one of the kids ‘little’ chairs with knees bent and toes on the chairs just like you, because my doorways aren’t high enough. It seemed awkward too, but easier than using one leg on the side like Zuzana because I could feel it on that side of my lower back, and I don’t think that’s where you’re supposed to feel it. That should change as we get stronger! If you can pick your feet up off the stool and let yourself down using only your arms, you will be using the same muscles and get some benefit. At least that’s what I’ve gathered from reading everyones comments. Good Luck!

Why have you quit on coffee altogether? Was it something you’ve found bad about it or did you find yourself too hooked on it? :)
I’ve started drinking coffee only recently (and it’s either Nescafe or Jacobs), and found that the ritual of preparing the coffee itself was what made drinking coffee interesting and enjoying. :)
I like the taste of course, but everyday when I wake up one of the first things that I do is make myself a coffee and I enjoy that little ritual so much!!
So what was your reason? :)

Hahaha, me too!!! :D

Exercise 7, 9 and 10 were my killers, I did the last 5 reps of push ups for exercise 10 on my knees after each triple knee tuck. Exercise 5, I used a 20lb bag and for exercise 6 I held a 20lb dumbbell on each hand for a squat with shoulder press. My total time 28:30:88.

Wheeewww!! Did this workout in the morning. My time is 28:08 mins.
Pull up really slowed me down as well as the last exercise, tripple knee tuck & side step push up. I used 20 lbs. for one arm sandbag swing. This is definitely more intense than the other 300 reps workout but LOVED IT :)

well….this was not my greatest workout…I felt SUPER weak today (always do before my dear monthly friend visits).
Time was 31:24. Looking forward to blowing this ridiculous time (for me) out of the water next time :) Gotta work on those pull ups!
Used 20lb DB

23:58

Awesome! I finished the workout-a-day-marathon week with this workout today and beat my PB by nearly 5 mins! When I did this last in Feb it took me 28:20 and today only 23:46! So pleased :)

I did substitute pull ups with reverse push ups and hanging knee raises with leg lifts because I don’t have a pull up bar. I had 8kgs in my sandbag for the swings. I should probably add more weight next time.

Great workout. Great week. Thanks Zuzana and Freddy! I hope all you Bodyrockers enjoyed this week as much as I did :D

Brutal! Freak’in BRU-tal! Can’t breathe…my time for this workout…. 18:30. Now to get ready for work uggggh….

I did this in 22:04! I had to modify the last exercise and do the pushups on my knees.. but I did it! over all, I’m pleased with my scores! And I did it all in an entirely new workout outfit and brand new pair of shoes. Whew!

I’m seriously wearing down. And I know who’s guilty: it’s the lunges!!! I was already dead before reaching the 3rd exercise. The final stab was the pull ups, I cannot remember how I completed the rest of the workout, but my timer said it took me a miserable 29 minutes and 46 seconds.

Please, Zuzana, be easy on us today! Let’s do some non-lungy things.
…I must admit though, I never had firmer butt or more visible 6 packs ever before, so I’m not complaining.

Hi Zuz, Freddy & Bodyrockers!!!

It`s been 3 days since I posted my scores on the site… 3 days ago was my rest. Yesterday, I did the Beach Body Workout and I beated my personal best of about 2 or 3 reps like always!!! :) For today, I just finished the New 300 Reps Workout and I didin`t beat my personal best :( But… there is a but… I did more Pull ups whitout help and I added 5 pounds for the Swings!! My step-sister got her baby 1 month ago and she ”hired” me to help her become a BodyRocker… LOL!! She is kind of depressed and as no motivation so I`m helping her for a couple of months, 3 days a week, to adapt herself to the website and workouts. I`m helping her with her form and try to made her understand that our bodies are real machines and we can always push harder. After surviving these workouts, she was soooo surprise to see how much limits she was putting on herself …. :)

Have a beautiful day guys :)

Judith

I’ve just finished this workout, and it is DEADLY!! Seriously, I think that Perverted Punisher Workout got its sequel.. :D
I really liked it. It’s sooo brutal that I thought I’m gonna puke! However, I did enjoy the torture, and I’ve completed it in 30:38, which I still think a good time..
Thank you for this brutality! :D

Hi Zuzana & Fredercik,

I’m gonna annoy you again, but please, please, please, please include instructional pictures again!!
They are really helpful, and having more of Zuzi’s pictures is never enough! Plus, Frederick does such an amazing job taking them, that it would be a shame not to show them off! :D
Joke aside, I really found those pictures helpful, and I know that other Bodyrockers agree. So is there any special reason you left them out?

P.S. My attention is in no way to sound spoiled or like I demand anything, I know I’m not in position to do so, in fact I would never do that, since you’re doing so much for us already, I’m just curious..
I am indeed grateful for everything you do, you’re such wonderful people!! :)
xxx

My Scores:
20 x 26/10
1) SIDE LUNGE KNEE TUCK (LEFT LEG): 15, 14
2) SIDE LUNGE KNEE TUCK (RIGHT LEG): 14, 14
3) PLANK JUMP PUSH UP & ROLL OVER: 6, 7
4) SIDE CRUNCH: 17, 19
5) SANDBAG SWING: 16, 16
6) PULL UPS: 6, 9
7) 1-2-3 UP ONE LEG HALF SQUAT: 4, 5
8) HANGING KNEE RAISES: 19, 19
9) 3 LOW JACKS & JUMP UP: 5, 6
10) TRIPPLE KNEE TUCK & SIDE STEP PUSH UP: 4, 5

i completed in 25:05sec modified: did not do pull ups (don’t have bar) so I did high knees
did the side push-ups off knees! What a week! Every Mother out there in Body Rock world, I wish you a amazing day!
Muakkk

11/26/11
My first time doing this was in March.  I thought I would beat my last time, but I didn’t.  At first that disappointed me, but then I remembered that I in March I was doing these at the gym with modifications & constantly was stopping & re stopping my timer.  I also know that my lunges & squats were not deep….

Today it took me 25:39.

Afterward, I did an un-timed 120 rep bonus of:
10 reverse push ups
10 kick over backward lunge knee ups per leg
30 ab choppers
30 ugi bridge butt lifts
10 ugi side plank leg lifts per side (I dramatically fell on rep 9, RT side
)5 side plank lifts per side

I filmed myself doing this workout.  My side lunge knee tucks need work!  

Thanks :)

Sadness made me to push hard. My time was 23 minutes. I did two Burpees One healing Burpee for Erin and One Burpee for my cousing who lost her son in a car accident.

What a burnout. When I finished I realized that I have already done this workout before, my old time was 26:34. But I couldn’t do hanging knee raises so I did knee hugs instead. 
My new time is 26:30 without any mods except for pull ups (assisted negatives). 
I feel awesome, my arms are gonna fall off :D