Hi Frederick and Zuzana,

I think anyone living in the northern hemisphere begins to wish spring like weather would appear about now. Even with what is very mild weather like here is Seattle (low 30s at night and highs in the upper 40s during the very rainy wet daylight) you get tired of all the clothing you have to put on and take off just to head out doors.

It would be great if you two do have the time to show us a little of the Czech Republic and that would brighten our days and be fun for us all.

Take care,
–Chris

Can’t wait to see where you two got married! You should post a wedding picture or two along with it! :)

Hi Zu and Freddy!

Capoeira is amazing for your body!
I just love it.
I’m brazilian, and when I was children I did capoeira.
So fantastic!
Enjoy your class, good luck!

Today I did the New 300 reps Workout… My arms are broken with 30 pull ups!!!

Thank you
I love you

Capoeira oooobbbaa! hahaha
my mom used to do capoeira when she was younger (me & my family are Brazilian). My dad’s against it… but my mom loves it :) she did it for some years. I want to start it toooo, but Im not going to be able to until.. i dont know when haha. maybe when my cousins come here to live with us I’ll use dual power to convince them xD
anyway. Winter got to me months ago. i’m an outdoorsy person as well. It really is awful to be cooped up inside. And it’s even worse when you’re stil with a sore throat and stuff nose. It’s irritating.
Anyway, i’m gonna do this workout anyway, despite my fluish conditions. I hate being sedentary! UGH.

Hi Freddy and Zuzana!
Just to let you know u’ve got fans and there r bodyrockers here in Brazil too! I will be soon posting some stuff about myself! My name is Natalie and I’m half brazilian half from Uruguay! U r awesome guys! Love the workouts!
P.S: Zuzana i hope u have enjoyed the capoeira =)

I would love to know where you get your cool workout clothing. It would motivate me to feel like I look good while working out instead of the same old sports bras I find at the store, etc.

I am a capoeira too… =) Congratulations for the good choice!!!

Zuzana and Freddy,
Bundle up and go out! That’s what I did. The snow here in Newfoundland, Canada, is up past my waist and I’m 5’7″. It’s crazy. We keep getting these snowstorms that travel up the Eastern Seaboard of the US and Canada and there isn’t an end in sight.. Hahaha. Seriously, get out and enjoy the winter! I went snowshoeing over the weekend and it was fantastic. What a great cardio workout :-)
Anyway, go outside, get some vitamin D! You’ll feel better, I promise!

Zuzana and Freddy,
Bundle up and go out! That’s what I did. The snow here in Newfoundland, Canada, is up past my waist and I’m 5’7″. It’s crazy. We keep getting these snowstorms that travel up the Eastern Seaboard of the US and Canada and there isn’t an end in sight.. Hahaha. Seriously, get out and enjoy the winter! I went snowshoeing over the weekend and it was fantastic. What a great cardio workout :-)
Anyway, go outside, get some vitamin D! You’ll feel better, I promise!

so i have been doing your workouts since april 2010 and i think you guys are the best. i never could get into exercising before you and want to thank you for motivating me and being an inspiration to get me into fitness. so now i need your help. in the last year i have lost over 20 lbs and went from a size 12 to 4/6. i feel great. i do not usually post any comments but i read everybodys post and feel like i am a part of something. i am getting a little demotivated with my scores and strength. new people are always saying “wow i only have been doing your workouts for 2 or 3 weeks and notice this huge difference.” i feel like i am not gaining any more strength and exercises are taking me forever–what is my problem??? i already wake up at 5 i cant wake up any earlier to get these workouts completed so i cut them short. i guess i am asking for a little bit of motivation from this wonderful group of people who have always done such a great job in the past.
HELP!!!

so i have been doing your workouts since april 2010 and i think you guys are the best. i never could get into exercising before you and want to thank you for motivating me and being an inspiration to get me into fitness. so now i need your help. in the last year i have lost over 20 lbs and went from a size 12 to 4/6. i feel great. i do not usually post any comments but i read everybodys post and feel like i am a part of something. i am getting a little demotivated with my scores and strength. new people are always saying “wow i only have been doing your workouts for 2 or 3 weeks and notice this huge difference.” i feel like i am not gaining any more strength and exercises are taking me forever–what is my problem??? i already wake up at 5 i cant wake up any earlier to get these workouts completed so i cut them short. i guess i am asking for a little bit of motivation from this wonderful group of people who have always done such a great job in the past.
HELP!!!

Hi Guys!

I know exactly what you mean! Here in Montreal, it’s unusually mild but it’s so dark and grey. We’re just kind of kicking around the house, but there is only so many dishes and laundry one can do before she goes crazy!! At least your workouts are helping this winter. Only 4 weeks until running season starts! :)

P.S. Can’t wait to see the castles!

Hi Guys!

I know exactly what you mean! Here in Montreal, it’s unusually mild but it’s so dark and grey. We’re just kind of kicking around the house, but there is only so many dishes and laundry one can do before she goes crazy!! At least your workouts are helping this winter. Only 4 weeks until running season starts! :)

P.S. Can’t wait to see the castles!

Another tough and fun workout !
Thank you soooo much Zuzana and Freddy ;D

These are my scores :
surfer-17/10/10/7
round kick & knee crunch (left)-15/15/10/11
round kick & knee crunch (right)-18/15/10/11
1-2-3 pushup-14/11/10/
ninja jump & sandbag pickup-9/12/8/8

Have a nice day everyone !

Another tough and fun workout !
Thank you soooo much Zuzana and Freddy ;D

These are my scores :
surfer-17/10/10/7
round kick & knee crunch (left)-15/15/10/11
round kick & knee crunch (right)-18/15/10/11
1-2-3 pushup-14/11/10/
ninja jump & sandbag pickup-9/12/8/8

Have a nice day everyone !

Have you taken a break lately? Studies show if you train hard for 12 weeks you should take a week break… not sitting on your butt break. Do yoga, go walking, pilates… whatever. Then hit it again. If you have, then try doing 2-a-days. You said you wake up early to get them done… can you fit in another 15 mins before bed?

Check out her Fashion Haul tab…

We were living in Sooke for a few months then we moved to Prague :)

no i try to do it every day.
that is great advice, i am going to try it
thanks :)

Capoeira is an unfulfilled dream of mine that I consider fulfilling one day :) I’ve done martial arts before as well as dancing but capoeira seems to be the perfect type of ‘sporty art’ for me. Can’t wait you to show off some moves :)

I remember doing this workout the first time, but, sadly, it was right before I started recording my scores in a notebook. Even without seeing my scores though, I know I did so much better. I remember really struggling with doing even 4-5 of the 1-2-3 Pushups and Ninja Jumps – I can’t believe how much stronger I feel (even if I still have a way to go before I catch up with some of the pros on here)! I was feeling a little demotivated today, but knowing I blew my old scores out of the water really helped pick up my mood and re-focus me.

Surfer: 14, 12, 10, 11
Round Kick & Knee Crunch (L): 15, 14, 14, 13
Round Kick & Knee Crunch (R): 14, 14, 14, 12
1-2-3 Pushups: 13, 12, 12, 10
Ninja Jump & Sandbag Pick Up: 8, 8, 7, 7

Thank you Ashromanius!

Yes we need help!

Hi all you BodyRockers out there. Just wondering if anyone can tell me how heavy the sandbag is in either pounds or kilograms? I am going to buy/make one today. Thanks.

Juanita

Hey I saw the prenatal article the other day and boy was I relieved. The first day that I applied your workouts to my regime, I combined two workouts modifying it to where I can participate. Im 25 weeks pregnant and so slow and easy is the way to go. My arms and shoulders are still sore from Saturday, my butt is feeling it to but not as much do to my not being able to do the jumping.
My modified version of todays workout:
1)Side Lunges (left) – 30, 28,32, 32
2)Side Lunges (right) – 32, 31, 32, 31
3)Squats – 35,34,34,34
4) Girly Pushups (knees) – 28,25,22,26
5) Step-ups -12, 15, 13, 13

I changed a few of the exercises around to fit me right now. I kept the intervals the same and slowed down if I started to have difficulty breathing and talking at the same time. I thought I was gonna die. Its been 6 months since Ive been able to really challenge myself and so I felt this one. Instead of buying the gymboss timer I downloaded the app to my ipod. Still have a 3 mile walk today, but other than that cant wait for tomorrow’s workout.

Hey! I’m taking my first capoeira class tomorrow as well! I’ve always wanted to do martial arts, but all the places are into training you to be an MMA fighter, or belt progression. I don’t want that. I just to have fun and learn.

we have ours filled to about 8-10 kg most of the time.

I did this workout while listening to the NFL (fox) theme on repeat throughout.
Soooo good! :p
(and I’m not even american, heheh)

Wow Myiii! How did you do the ninja jumps so crazy fast?!

Wow Myiii! How did you do the ninja jumps so crazy fast?!

I’m a fairly new bodyrocker, so I didn’t do the first one of these, and thus have nothing to compare myself to. I’ve never done a ninja jump before today either, but I believed I could. So, I tried a couple, nearly pulled a pectoral muscle (really. I was like… um… shouldn’t my hip flexors or something be freaking out?!) and then when I was showing my hubby our workout for tonight I DID IT!!!! My scores aren’t as great as I was hoping… he and I had to switch sides of the room to alternate exercises/equipment and so the 10 sec rest wasn’t enough to get there and set up. This went by so fast and was so fun!

Surfer: 12, 6, 8,7
Roundkick: 13,11,10.5,10
“” : 11,11,10,10
123 pushup:10,11.5,10,10
ninja: 3,4,4.5,4

Our weather in Utah is blech. And we get most of our snow between now and March so I know the “cabin fever” all too well. I am such a warmer weather person. I need sunlight and air and hear birds chirp. I’m staying sane because of YOUR workouts! Seriously. Thank you!

welcome to the holiday blues …………… :/ .. valentines day soon tho Z ;) thats something to look forward too :D xx

hottie-gets-hotter-workout ;)

welcome back!!

Amazing Chelsea! I wrote down everyone of these. You saved me with the itunes idea!
Thanks so much!!!

Haha! Amazing feeling that first Ninja!

There are mountains not too far away :)

Hi Guys, My duffelbag weighs 23LBs for the last exercise and I also used two dinner table chairs as I stilI don’t own a dip station. It works perfectly and I find it fun to improvise exercises with stuff around me for that added challenge. I mananged to improve my numbers by 1-2 reps which I did not think was possible but there’s always room for improvement I guess. Just when you don’t think you could possibly get one more rep in… Here’s my results :)

Surfer: 13/10/10/11
RoundKick/Crunch(L): 15/13/13/13
RoundKick/Crunch(R): 14/14/14/14
1-2-3 Pushup: 15/11/10/10
NinjaJump/23LBSBPickup: 7/6/6/6

My dear Zuzana & Frederick please get out and do other things and get some fresh air but don’t forget a video =) Don’t get me wrong, I love to Bodyrock on a daily basis but there are endless workouts here that you can post for return workouts while you two get away from countless hours in front of the computer all cooped up in those four walls all day. How can we see our progress if we don’t revisit these to see how well we’ve improved? So, that said, yes, please visit castles and take us for a tour of Prague. I would love to see this place as I may never be able to visit it otherwise :)

Here`s my scores:
Surfer- Old (10-8-9-9), New (13-10-10-10)
Round Kick & Knee Crunch Left- Old (11-10-10-9), New (15-12-11-10)
” Right- Old (12-10-10-9, New (17-12-12-11)
1-2-3 Push up- Old (9-9-9-10, New (12-9-10-11)
Ninja Jump & Pick up- Old (6-5-5-5), New (6-5-5-5)
I beat my score for almost all the exercises!! I feel great today :) I also did some interval skipping and I`m now eating my last Sweddy Ball… Lol!! I`ll make some more for my husband who just love them :)
I`m happy to be in momentum with you guys… I was always late on the workout schedual!! :P
Take Care to everyone of you BodyRockers!!

Judith

Sounds like most of us are getting tired of the long slow winter now that the holidays are over. Focusing on the warmer weather, by getting in the best shape of our lives, is the best thing we can do. We will all be ready for that first nice day- And that’s because we’re BodyRockers!!!!
Todays score
Surfer 11-10-10-10
Round L 15-15-15-16
Round R 15-15-15-17
123 push ups 11-10-12-14 (fought back hard on this one)
ninja jump 6-6-7-8

Z&F Thanks for the live post!!!!!!!!!!!! WE LOVE YOU GUYS:)

Haha! Thats amazing! Thanks for sharing that! I remember how long it took me to get the ninja jump tucks. I was always so frustrated. But finally one day it just happened… and we have been in love every since. ;)

The timer just makes everything feel so official! In the meantime, use this website: http://www.speedbagforum.com/timer.html
I used this online timer for the past two weeks. I left my Interval timer somewhere and had to wait for its return! But I found this to be very useful.

Yay, Poker Face is back :D Loved this workout back in December :) Actually, christmas 2010 were the first christmas I remember that I was not ill. I am ill every christmas, I always have some kind of flu, virosis, sore throat or something like that. I used to get ill very easily. This winter is my first super healthy winter, and I think it is because of my new lifestyle – working out AND eating super healthy. Yay for that!

My score today! (I did this last time on 16th December, I attach the old score for comparison)
1) Surfer: 9-7-6-6 (old score 10-6-7-7)
2) Round Kick + Knee Crunch L – left is the moving leg: 12-13-13-12 (old score 12-11-12-11)
3) Round Kick + Knee Crunch R – right is the moving leg: 14-14-14-13 (old score 10-10-10-10)
4) 1-2-3 Pushup: 8-8-8-8 (old score 7-7-7-7)
5) Ninja Sandbag Pickup: 6-6-5-5 (old score 5-5-4-4)

So no major improvement here, but this was done a short while ago, and I even end up being worse in Surfer :D this one sucks, my legs were burning :D

I keep my exercise journal since day 1, I have a nice refillable notebook, so I can take papers out and put blank ones in, I have a second one since I started. When it is full, I take the papers out, put them in my drawer and fill the notebook with blank papers. First I didn’t see the point of writing it down (“it is just for me, nobody else will see it”), but soon I realized how great and helpful it is to see how you did months ago :) When I started Bodyrocking and was not following workouts by a schedule, I picked about 60 workouts from the site, numbered them 1-60 and randomly chose one each day with random.org, so I avoided to only pick the easier ones :D When I went through all 60, I started random picking again. So I knew that it will be at least 2 month before I do the same workout again. Loved this :) somewhere in November I think, I started following workout according to schedule, and I added the new ones to the old ones. I also downloaded all the videos, so I can watch them without a need of the internet (on vacation for example), so now I have 92 workouts in my “database” and the number is growing and growing so is my progress :)
I was thinking that once I reach 1 year with Bodyrock.tv, I will do 2 weeks of those workouts I did at the beginning, so I will see how I will do after exactly one year :) I can’t wait, hehe :)

I think I will pass on jumprope today (sorry)… getting late and I feel like jello again :D

I have an idea for April Fool’s day work out… Freddy is the one working out and Zuzana is behind the camera. Just for kicks…

I love revisiting old workouts to gauge my progress!! Last time I did this workout it was without the dip station ( i instead did leg lifts), having received it as a christmas gift, I was able to do the proper exercise this time :)

Surfer: 12, 11, 10, 10 (old=11, 10, 9, 8)
Round Kick + Knee Crunch L: 14, 14, 13, 13
Round Kick + Knee Crunch R: 15, 14, 13, 14
1-2-3 Push Up: 14, 14, 13, 13 (old=12, 12, 11, 10)
Ninja Jump Tuck + Sandbag Pickup: 8, 8, 7, 8 (old=5, 5, 5, 5)

Definitely saw improvements. Nothing better than beating old scores :)
ps: my tris/shoulders are crying from this!

I feel so good right now =D Why did I stop working out in the mornings in the first place?! Tuesdays and Thursdays I’m really going to be awake haha! Well, let’s hope…Watch I’m going to be like extra-extra tired once work starts rolling around. It feels good to know that I got my workout in and done for the day already though!

I beat my personal best!! Go http://chelseaalysse.tumblr.com/post/2321432458 to see my scores last time I did this workout =D I only paused twice this time (at the half way point and after the 3rd round!). I need to work on not pressing pause big time.

1. Surfer – 15, 16,15, 15 VS. Zuzanas 12, 10, 9 , 8
2. Round kick and knee crunch left – 17, 17, 17, 17 VS. Zuzanas 15, 12, 12, 11
3. Round kick and knee crunch right -16.5, 16, 17, 17 VS. Zuzanas 13, 12, 12, 11
4. 1-2-3 push up – 16, 17, 17, 16 VS. Zuzanas 12, 12, 11, 10
5. Ninja jump and sandbag pick up – 7, 8, 9, 9 VS. Zuzanas 5, 6, 5, 5

Btw if any bodyrockers would like to follow my tumblr I’m more than welcome to that! I always post Zuzana and my reps for her haha :) I have a whole section dedicated to my Zuzana workouts! http://chelseaalysse.tumblr.com/

hey felt amazing after this workout, im able to do all the pushups during the 50 second interval without stopping and perfect form. here are my before and after scores, i last did this workout dec. 15, 2010:
1) surfer: (december) 9,7,7,7—-> (today) 11,8,8,9
2)round kick/crunch(L): 8,8,8,8 —-> 9,8,8,9
3)” (R): 9,8,8,8 —-> 8,8,8,9 (this workout is hard cuz i dont have a lot of room to do the round kick around my pullup bar, so it slows me down)

woah lol it posted my comment before i was done!!
so here are the last two exercise before (december) and after (today)

1-2-3 pushups: before:8,8,9,9 today: 12,10,11,13 !!!!!!!
ninja jump tucks (no sandbag, but jumptuck) 7,8,7,9 today: 9,9,8, 10 !!!!!!!!!!! brutal workout

i must say, i get very lazy during the surfers. too bad i didnt see your scores before, i was only pushing to beat my old personal best. but killer workout. i also did 4 minutes after of jumprope, 10 seconds of 1 pull up and 20 seconds skipping. i told myself i would only do 4 minutes instead of 15 if i pushed super hard and beat my bests in the workout- which i did!! yay8)

I beat my personal best!!! I wasnt sure I would be able to.
Surfer 12 11 8 8
RKKCL 15 13 11 10
RKKCR 15 13 11 11
123 Push up 12 13 10 12
Ninja sandbag 5 7 5 7 I didnt do the jumping forward thing cuz it always hurts my right knee really bad. I just used the the weight and got up like you did inthe video without the jump part.
Im so proud of myself for beating my score and Im very greatful to you Zuzana for making me push myself past my comfort zone.
When you just workout on your own alot of times you tend to stop when you start to get uncomfortable but since ive been working out with you I look stronger I feel stronger. I have confidence in myself when I see a new exercise, before “I said I cant do that” Now I say “I cant wait to do that”. Thank you for helping me be a better me. You ROCK!!!! God bless.

first workout I’ve done for a few days due to the flu (oh look, I’m a poet and didn’t know it! XD) haha, but it’s amazing how much a few days of not workout out and then jumpping right back in feels… good but I’m wiped. Gotta build up that energy again! I don’t have a dip station, so I swung my leg around, pulled it up, and jumped pulling the other leg up, then repeated. It might not have been working my abs out as much, but I still got a nice workout. And as always, my trusty “Worlds Largest Gummy Bear” was my sandbag :}

Here’s my times:
Surf: 9/10/10/10
Leg swing, jump thingy (Left): 16/16/15.5/16
Leg swingy thing (Right): 16/17/17.5/16
1-2-3 pushups (I’m really beginning to dislike these): 14/12/15/12
ninja move! (I fail at this, had to put my hands on the ground and push up): 5/8/8/8

Well done Cynthia!

I was going to say him to be in her clothes.. but I thought someone else would take it from where I left it and you did! :) hilarious wouldn’t it?

I was going to say him to be in her clothes.. but I thought someone else would take it from where I left it and you did! :) hilarious wouldn’t it?

Congrats on your improvements Bodyrocker’s! So proud of you guys! =D It must be an even more amazing feeling for Zuzana and Freddy to see this on such a global scale :)

Welcome Distancerunnergirl & don’t worry about your scores ;) Everybody starts somewhere and before you know it you will be in super shape for those races!

There is a link to it in the post :)

Try one of the beginner modifications :)

i just finish this workout,5min,3min,3min,5min,5min……………………………..and i feel good and all so tired,also i see u tmr with other workout guys london

I did this Feb 15.

1. 10-10-10-10
2. 12-12-12-12
3. 10-10-11-10
4. 12-10-10-9
5. 8-8-9-8

I did this Dec 15/10 the first time.

This was my first time :)

Surfer: 12-8.5-8-9
Kick/Crunch R: 8-8-10-10 (hanging, no dip station…probably why I didn’t get very much as I had to add a jump)
Kick/Crunch L: 9-9-9-9 (my endurance strength is getting very consistent!!)
1-2-3 PU: 14-16-13-14
Ninja: 7-7-6-6 with 20lbs
Plus 25 mins of spin bike.

More push ups!! WAAAAAAAAAAAAHHHHHHHHHHH!! LOL

Hey, next week I´m gonna start with krav maga classes, my brother is instructor and he invited me to learn.. I´m very excited!! Let´s see how I´ll adapt to this new marcial art. In fact he said that krav maga is not a marcial art because it´s focused only in self defense, with no rules, and there´s no championship because the technics are very violent… O.o and efficient, I´m very curious!! ^^

http://www.youtube.com/watch?v=VNkU9zyHuWw
(this is a video of my brother´s teacher, in this video, he´s practicing tai chi in a beach… ^^)
*** I wish I could have time to do tai chi too, there are so many wonderfull things to learn in life!!***

I´m learning how to dance tribal fusion too, It´s a very sensual and exotic dance, I´m loving it, is derived from belly dance, here´s a video!! Hope you guys like it!! ^^
(And doing yoga for belly dance because it helps us to perform the moves better!!)
( BUT!!!!! >>>> I gotta give all the credits to Zuzana´s workouts, I´m learning it very quickly because my hole body is toned, and flexible, including my spine, that is so important to perform this kind of dance right!! )

http://www.youtube.com/watch?v=yp1zqqLB57M&feature=related
http://www.youtube.com/watch?v=_E2C242gl1w

THANKS Z!! A LOT!! FOREVER AND EVER! AND ALWAYS! ^^

I wrote so many cool things but my post did´t appear…

Ok, I´m gonna try again.. I was saying that I´ll star to learn krav maga with my brother that is instructor and that I´m really excited!! He said to me that krav maga cannot be consider a marcial art because it´s more focused in self defense only, and because it´s very violent, but he told me not to be afraid of the classes… lol

I´ll post links of krav maga:
http://www.youtube.com/watch?v=VNkU9zyHuWw
(this is a video of my brother´s teacher:) http://www.youtube.com/watch?v=B0XSgjTorzY
in this vid he´s performing tai chi in a beach! Very cool, I said in the post that went wrong that I wanted to have enought time to learn all those beautiful things!! <=)

I have another news too… I´m learning tribal fusion, it´s a dance that is derived from belly dance, and I have to give all the credits to zuzana´s workouts because I´m doing so good in this dance cause my body is full toned, worked and flexible. It´s more difficoult than it seems… =O
Because of the dance I´m doing some yoga too, it helps the spine!

here´s some videos too:
http://www.youtube.com/watch?v=_E2C242gl1w
http://www.youtube.com/watch?v=yp1zqqLB57M&feature=related

I hope this time my post doens´t disappear… :)

Thanks always and again Z and Freddy!! ^^ You guys really rock!!

Ohhh.. it hasnt´disapeared.. =P

Maybe some are interested! Just found!
http://books.google.com.br/books?id=p1PzvUOo7uEC&q=MARCIA+ZIMMERMAN,VINCENT+GIAMPAPA&dq=MARCIA+ZIMMERMAN,VINCENT+GIAMPAPA&hl=pt-BR&ei=Iy-ITe2MA4PegQefgvm3DQ&sa=X&oi=book_result&ct=result&resnum=2&ved=0CDQQ6AEwAQ

Cool! Thanks for sharing Flavia!

YESSS! Just finished this workout and it was amazing! I beat all my scores since we last did this in Feb! I modified the Round Kick and Knee Crunches because I don’t have a dip station. Instead I did one interval of Crunch Tucks and one interval of Sunflower Squats with two 4kg dumbbells (I upped this since last time when I did them with two 3 kg dumbbells. My scores were lower this time but I made it harder so I figure I am still improving).

Here are my scores with the old ones in brackets afterwards:
Surfer: 11, 9, 8 1/2, 8 (10, 8, 8, 7)
Crunch Tuck: 20,19,18,18 (20, 18, 17, 16)
Sunflower Squat with 2x4kg dbs: 17, 14, 15, 13 1/2 (w/ 2x3kg dbs: 19, 19, 19, 18)
1-2-3 Push Up 12, 12, 10, 9 1/2 (10, 11 1/2, 10, 10)
Ninja Jump & Sandbag Pick Up (10 kgs): 5, 5, 5, 5 (4 1/2, 4 1/2, 4, 4)

I am so happy with my improvements, especially because I did so badly on the Red Hot workout yesterday (took me more than 6 mins longer than my PB :( I did do it without modifications this time but it was still discouraging to have such a high increase in time…). This has really picked me up today :D One of my favourite workouts!!!

surfer:23,18, 16,15
round kick+knee crunch-left-11, 13, 14,12
right:11,13,13, ?forgot to count
1-2-3 push up-11,13, 11, 12
ninja jump+sandbag:5,5,6,5
23 11 11 22 5 18 13 13 13 5 16 14 13 11 6 15 12 5

Wow!

Old scores: Today’s scores:
Surfers: 9, 8 1/2, 9, 8 1/2 13, 12, 11 1/2, 11 1/2
Round kick R:20, 12, 18, 16 20, 19, 22, 21
Round kick L:16, 16, 16, 14 17 1/2, 18, 20, 19
1-2-3 push ups:10, 12, 11, 71/2 17, 17, 17, 17
ninja and sandbag (30 lbs) 6, 6, 7, 6 6 1/2, 7, 6, 7

Hi there,

I just finished,this is my 3rd time doing this workout,last time it was on 18.feb. and my scores are almost the same, which is ok…
So that means it was my 4th day in the row doing workouts…tomorrow I will take a day off, not exactly a rest day, because I have one big fair to attend with lots of clients and so on, and in the afternoon I am taking my 87 years old granny to an eye surgery…nothing serious, but I have to be there for her…speaking of her…she is amazing, she is 87 an she still go out every day, she is lives alone, she cooks every day,and she looks 10-15 years younger, and she really cares about what she eats ( I saw her blood test last week, everything is in order!!!!???)…
So big day tomorrow, will be back the day after…

kisses to you all

p.s. I LOVE SPRING!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Holy crap!!! That tribal fusion looks awesome! Her body is fluid like water!! So cool!

Holy crap!!! That tribal fusion looks awesome! Her body is fluid like water!! So cool!

Hey everyone!

Sooooooo, once again for some reason I found this workout written in my journal but with no scores! Guess I ‘meant” to do this one and didn’t get around to it..oooops! However, I did manage to complete this one just before noon today, scores in hand!

I have to say after yesterdays workout I thought I wouldn’t be able to A) to another “burpee” simulated exercise for like a friggin week and B) perform another pushup…but guess what? I did!!! I think I feel yesterdays efforts in my core more than anywhere else, you’d think my chest, biceps, triceps,delts and quads would hurt after what? like 150 pushups/burpees/sandbag swings?

Anyhoo…here are my scores for today:

Surfer: 12,11,9,10
Round Kick & Knee Crunch (left): 14,14,14.5,17
Round Kick & Knee Crunch (right): 14,14.5,15,16.5
1-2-3 PushUp: 10,10,11,11
Ninja Jump & Sandbag PickUp: 4,5.5,5,6

One more thing: today was the first time I was able complete the ninja jump (with proper form might I add:)
by the 3rd round without any hesitations….I think thats what was holding me back in
past workout routines. But not today!

Ciao!

Hi Zuzana,

What? A second day without a new video?

Who else thinks Zuzana could be running around with messed up hair, in bunny slippers and eating bon bons while watching old movies like “Love Affair” or it’s more famous remake “An Affair to Remember” or even later sort of remake “Sleepless in Seattle”?

Was that s shoe flying past my head?
–Chris

Hahaha, that is exactly what she is doing!!!…
hahahahahaha

Hi Ivana,

Probably something more like her Mom would do…

But, it’s easy to see her in old pajamas with Cali in her arms on the couch right now popping candies or with a bucket of ice cream and a big spoon! :-)

More than likely she is busy after LA with phone calls and with Capoeira classes. Both good things! And I seriously hope she has a sense of humor…

–Chris
PS Still feeling sorrier for the big dude without his girl to keep him warm!

Well, to be honest my darling is also away so I get her and him…
and for the humor part…she knows that we love her..

good night everyone

It´s really cool and very fun to dance… I´m loving it!! I always though that my body was too hard to dance because I always lift weight and fight but I was wrong… I´m very happy with the skills I´m developing!!
today I tell every woman that is interessed to try!! ^^

=)

I’m in heaven! I haven’t only overcome my fear of the ninjas (I realise now that it was more of a psychological than a physical barrier I had to break down) and beat my PB but I also beat Z&F. I’m so excited (also dead though).
Surfers: 12,10, 9, 9
Knee L: 15,15,15,15
Knee R: 15,15,15,15
1-2-3 PU: 15,14,14,14
Ninjas: 8, 8, 8, 8
Now off skipping.

scores:
surf get ups, 6,8,4,6
Lf swing leg ( with stool) 28,34,32,31
Rt ” ” 29,37,33,31
123 push up: 12,11,12,13
Nina Jump: 2,4,5,5
Hve beautiful day guys!!!

YAY!! I improved so much with this workout!
Surfer: 12 10.5 10.5 10
Round Kick knee crunch
        L: 13 13 13 14
        R: 13 13 14 13
1 2 3 pushups: 14 15 13 15
ninja jump sandbag (20lbs) pickup: 8 7 8 9
also did
5 Healing Burpees
100 crunches
50 leg raises
300 high knees with rope
Thanks for a Great Workout Zuz,Freddy and Gang!