Feb 11 2011

New 400 Rep Workout – Great for Six Pack ;)

Hi BodyRockers,

So keeping up with our tradition of saving the hardest workout of the week for Friday, we are kicking it up a notch on the intensity level and doing our new 400 rep workout today. What makes this workout particularly devastating for fat everywhere is that it is hitting all of the major muscle groups, and the intensity that you put into this workout will have a direct impact on how high you rev up your metabolism and continue to burn calories at an accelerated level for hours after you have completed your training. This workout is loaded with Burpees – which I have decided are not only the official BodyRockers exercise (and my personal favorite) but also a means by which BodyRockers from all over the world can communicate beyond any language or cultural barriers our unity in fitness. In short the Burpee is an expression beyond words of our joy and thankfulness at being alive and striving to be the best versions of ourselves as possible. So when you see BodyRockers posting their Burpees everywhere videos that’s what it is all about in a nut shell. It’s like the BodyRockers secret handshake or something :) Call me crazy, but I love Burpees!

Best,

Zuzana & Freddy

What do you guys think of my new tattoo?

Workout Breakdown

Time: ?min.Workout Type: Strength TrainingExercises: 10
  • 1) One Leg Burpee5 reps on each leg
  • 2) Burpee Knee Raises10 reps
  • 3) Side Burpee Knee Tuck5 reps on each side
  • 4) Burpee Step Up5 reps on each leg
  • 5) Burpee Roll Over10 reps
  • 6) Sumo Burpees10 reps
  • 7) Burpee Pull Up10 reps
  • 8) Half Burpee & Jump Over10 reps
  • 9) 2x Jump Lunge & 2 Taping Push Ups10 reps
  • 10) Frog Burpee10 reps

Get your gear for this workout here:

Instructions:

Check out all of the exercises listed in the workout breakdown. You can see each one of them in my workout video and Freddy even named them for you so that you can easily follow the flow of the workout. The entire workout is made up of varieties of Burpees which is my favourite exercise ;)  there are 10 different burpee exercises and you will do 10 reps for each on of them. Your goal is to go through the circuit of the 10 exercises 4 times in order to complete 400 reps. Try to do this workout as fast as you can without sacrificing proper form. I did all 4 rounds in 1 hour 10 minutes and 22 seconds. I had to start doing push ups off of my knees in the third round, however I didn’t give up and I completed the entire workout using the easier modifications for beginners.

There are just a few basic rules to remember:

1. Whenever you are in plank, keep your body in one straight line and don’t drop your hips.

2. Always keep your shoulders away from your ears.

3. Keeping your abs tight for each move and exercise is what you should be focused on.

4. If you can’t jump in or out of plank, then step in or step out of it.

5. If you can’t do pull ups, use a chair for support and try at least negatives – which means you will control the movement on the way down without using the chair for support.

6. If you don’t have the exercise equipment (pull up bar, dip station) then repeat 2 Burpee exercises of your choice that don’t require equipment.

7. Beginners will complete at least 1 round and push for 2.

This workout is very advanced and intense, however I would like to encourage all beginners to give it a try. If you can’t do regular push ups, do them from your knees and try to bend your elbows at least a little bit.

comments


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  • AbsNOW

    What I love about these workouts is how intense they are! It’s all about the intensity, and burning a lot of calories in a short amount of time… Keep them coming!

  • Bodyrocker Nano

    This workout is A-MA-ZING! :-D
    I like it!
    It took me 1hour 25min 35sec without any modification!

    <3 Bodyrock.tv

  • Anonymous

    great job adela!

  • Lila Alejandra ♥

    Sweet Lord!!!!! I survived. First and last time I´m doing this workout, On the first round I was, “I can´t do this, I´m already dyng in the first round and there is 3 more round`s to go??? how the f** am I going to do the 4 rounds??” All I kept thinking in my mind was, “I´m going to beat Zuzana I have to beat her and I´m going to brag about finishing this workout to my bf all day long” lol.  That´s all I had in my mind going through the 4 rounds. 

    So I didn´t beat Zuzana. My time was 1 hour 17 minutes and 22 seconds but I did do regular pushups all through the workout, didn´t have to switch to beginners, so I maybe call it even =) Ouch I can´t feel my left arm!!Go Team Mexico!!!!

  • Lila Alejandra ♥

    Sweet Lord!!!!! I survived. First and last time I´m doing this workout, On the first round I was, “I can´t do this, I´m already dyng in the first round and there is 3 more round`s to go??? how the f** am I going to do the 4 rounds??” All I kept thinking in my mind was, “I´m going to beat Zuzana I have to beat her and I´m going to brag about finishing this workout to my bf all day long” lol.  That´s all I had in my mind going through the 4 rounds. 

    So I didn´t beat Zuzana. My time was 1 hour 17 minutes and 22 seconds but I did do regular pushups all through the workout, didn´t have to switch to beginners, so I maybe call it even =) Ouch I can´t feel my left arm!!Go Team Mexico!!!!

  • http://focusandfeelfreetofly.blogspot.com/ masage

    I DID IIIIIIT!!!!!!! My fear conquered, workout done and determined it was the first and the last time I was doing it. My time: 1:12:17 I described my struggles on my blog:  http://focusandfeelfreetofly.blogspot.com/2012/02/new-400-rep-workout-great-for-six-pack.html
    feel free to visit! :)

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

    I love this workout, I think it is the best I’ve ever done in my entire life, so I return to it as often as I can, but it (still) takes too long to get through the entire routine, so – inspired by this – I recently made up my own “six pack” workout, which I think some of you might want to try out. It’s not going to race your heart out of your chest but will keep you burning for the whole time. When I did it, I did not take breaks between the rounds, but didn’t race either – proper form was most important. That way the whole routine took me 44 minutes and 33 seconds.
    So here is the breakdown of my “Thousand And One Abs Workout”:

    10 burpee pull ups
    10 prisoner get us (http://www.bodyrock.tv/2010/12/28/prisoner-get-up-exercise/)
    20 toe touches (alternating leg raises) (http://www.bodyrock.tv/2010/11/29/one-leg-lift-toe-touch/)
    10 knee raises on dip station (http://www.bodyrock.tv/2011/06/14/see-your-abs-workout/)
    10 sandbag sit ups (http://www.bodyrock.tv/2011/11/09/hot-beastie-workout/)
    20 bicycles (http://www.bodyrock.tv/2011/10/19/sexy-supremacy-workout-2/)
    10 side plank lifts left side (http://www.bodyrock.tv/2010/11/20/side-plank-lift/)
    10 side plank lifts right side
    50 ab burn outs (http://www.bodyrock.tv/2011/03/02/halo-of-sweat-workout-beating-our-personal-bests/)
    25 side crunches left side (http://www.bodyrock.tv/2010/05/24/keep-it-hard-for-12-minutes/)
    25 side crunches right side

    This was one round – repeat 4 more times (5 in total).
    Finish with 1 Healing Burpee for Erin.
    Enjoy!

  • Jessica LeBoeuf

    The first time it took 1 hr. 20 min, 2nd time was 52 minutes, 3rd time was 45 minutes last week and 4th time was today at 45 minutes. I love this workout being it’s one of the long burns and it kills me every time!!!!

  • Jill Hobbs

    I’ve been a Body Rocker for about 7 months and I thought “Swimming In My Own Sweat” and “Burpee Fusion” were the most brutal BR workouts….until I did this workout. I only did 2 rounds and it about killed me. 190 burpees in 38:42. I don’t know if I’m ever going to do this workout again. It. Was. Brutal.

  • Lenka Slovakia

    Just finished…..First time i did this 16.2.2011 just did 1 round 21:59
    Today did 2 rounds 21:39 and 29:03 so its 50:42 together.. Could be better but next time will do 3 rounds But i am kind of happy couse everything was in proper form, no modification, Insted od pull up did reverse push up, Have a nice day everybody :}

  • http://www.pure2raw.com Pure2raw twins

    drinking my pre-workout coffee while I mentally prepare for this workout :) got to love burpees. trying to do 2 rounds, maybe 3

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

    I couldn’t believe my eyes after completing my 4 rounds of 100 reps: 15:19 | 16:27 | 17:38 | 17:15
    Last time I tackled this in May, my BEST round was 19:54, now even my slowest was 2 min faster than this. I suffered incredibly, of course, but I guess by now I know what awaits me and I can better budget my energy. I’m very-very happy anyway :-) .

  • Vivi

    What a brutal workout ! The harder workout !!
    I’m so happy to have beat my PB !! 41.47 min today, but I had to make a real break in the third round, I was without breath !!

    Only this one for me today. I’m sweating yet, while I finished since 15min !!

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

    oh my! great workout, im all sweated! the last time i did this i did a 30 min time challenge of doing as much rounds as i could, i did like 1 and half and i remember i could barely breath! .. today thankfully my breathing system was better and i didnt have to stop as much as i did the last time.

    I did everything without modifications, the only exercise i completely removed was the one with the pull up bar, so i did 9 burpee exercises instead of 10.

    first round: 14:19
    second round: 17:57
    third round: 18:45
    Sorry no four round! :)  

    so in total it took me around 52 min, all 3 rounds. Awesome workout! oh and now im gonna do a burpee for Erin! 

  • Anonymous

    my deepest respect for finishing all 400!!
    I also had this workout bookmarked for a long time and today I gave it a try – 2 rounds in 42 minutes.
    still quite happy about working this hard today, and I promise myself until the end of the year whole 400…
    congatulations to all who finished!

  • Pingback: Super Abs 400 Rep Burpee Workout | Best Health

  • Monicalp

    Didn’t quite finish the 3 rd round which disappoints me because I’ve never not completed a workout on your site.  I find burpees hard on my lower back but I know this is because I need to concentrate on my form more.  thanks though. I still feel proud of what I did.  And I mowed 2 lawns right after!!!

  • http://www.facebook.com/marilyn.rietveld Marilyn Rietveld

    the problem is sometimes that people admit or realise how proud they are afterwards…and then you are thinking…why didn’t you support me while I was putting in the effort!! 
    Really frustrating..tell him not to comment at all on your workouts. Perhaps that is the best thing??

  • Pingback: Super Abs 400 Rep Burpee Workout | Health is a Gift! | Health, Medicine, Disaseas, Cures, Fitness, Women Health, Men Health

  • Pingback: Super Abs 400 Rep Burpee Workout | by the pines

  • Kungfooflea(Annalisa)

    I…can’t believe I finished this…and I did full push ups all the way through. I won’t lie. I flat out refused to do this workout when I first saw it. I thought about doing it but I told myself there was no way I could handle that many push ups…but it was always weighing on my mind that I never did it!!! Hahahah!
    So today I had packed my gym bag and was about to go to the gym and then all of I sudden I dropped it and said, ‘You know what? Today I am going to stay home and do that ridiculous 400 rep workout.” Hahahaha! AT first I didn’t think I could do more than 2 rounds…then whilst doing it I thought I could not get past 3…and then I finished all 4 rounds doing full push ups in 1:07!! I am in shock (and starving)!!!!
    Now I truly feel like a bodyrocker and I can honestly say that the mind DOES give up before the body!

    For those of you like me who were afraid to even TRY it…don’t be foolish like me and tell yourself that you can’t do this. You WILL surprise yourself. :D All you have to do is listen to your body and NOT your mind! Just GO FOR IT!!!!

    • Anonymous

      congatulations!
      did you take breaks between rounds? your time is just great, I’m inspired to tra it again :)

  • Marta

    I tried this one yesterday, and only did one round in 19:01 min… I’m so disapointed with myself! But I will work hard and do all 4 rounds!!!!

  • Marta

    Hello Liliana! I just decided to do this one today and saw your coment! Do only one video per day, but of course you can do more if you whant, and each week do 5 days of workout. In the Home Workouts is allways a schedule of the week with the workouts you have to do in each day!
    Hope you have started bodyrocking!! Give some news!!

  • Kendra

    Wow.  Ok, so I started this workout before going to work, so of course, after 2 rounds I had to pack it up and go.  But it was tough.  Next time I do this, I’ll go for 4 rounds.  This time, it took me 45:13.  I did take breaks here and there to catch my breath and drink some water, or to check out what the next exercise was.

    I gotta say, I think I’m in pretty good shape and this ROCKED me.  Maybe doing it outside would keep the sweat down and cool me off more?  I don’t know.  But I’m pooped.  

  • http://www.facebook.com/people/Lenett-Kendall/100001864842079 Lenett Kendall

    I did this workout yesterday with a score of 40:07 in two rounds. It was unbelievably difficult to accomplish this whole workout in four rounds under an hour. But this will be my goal for the next few months and once i accomplish this goal i will know that my fitness level has increased. Before yesterday my last score was 47:21 in two rounds, so at least i increased somewhat my fitness level. :)

    Great workout ! Thank you Zuzana & Freddy for your dedication and passion, bodyrock.tv has been such an important part of my life, thank you <3

  • Wfh_roxana

    did it today and it took me 1 hour 45 minutes 18 seconds
    I decided from the beginning that no matter how long will take I will finished it. And did it, Brutus didn’t even think about to come around :) ) I did the push up regularly except in the 4th round when I did 5 regularly and 5 from my knees; pull ups I do on the door but with chair assistance when I go up and without when I go down.

    Today I have 170 days since I’ve started Zuzana’s workouts, I can see amazing transformations of my body which really make me happy. I thank you, Zuzana and Freddy, every day, for what you are doing, I wish you all the best.

  • http://www.facebook.com/profile.php?id=100001076654777 Stephani Livingston

    I was super bummed that I could only do one round of this workout, but after reading everyone’s wonderful comments, I feel a little better. I did only one round in 24 mins and 36 secs. I started the second round but I just couldn’t go anymore. So I started stretching and did my cool down, totally bummed :( but I will finish this workout! I have a long way to go with this workout, but I am glad I finally attempted it. I kept putting it off because I didn’t have a hour+ to workout, but today I did and I didn’t make it through it. Oh well I WILL finish later!!! 

    • Anonymous

      I stopped my timer after the first round and hat 2-3 minutes break before starting again. I even changed my Tshirt cause there was no dry spot on it any more :) )
      I think a small break is usefull…

  • Lambiii

    I was mentally preparing for this for couple of days..but finally! first time it took me 54mins and some seconds i dont remember, but i had to do easier modifications in some of exercises in 4th round, not took me 51:45, and no modifications!:D 

  • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

    I did this one today and wow. I started trying to beat Zuzana’s time like I usually do with a workout. I’m not really sure when it happened, I wanna say somewhere between starting the second and third round, but suddenly my thoughts shifted to: Just finish it. Do all four rounds. I did all the push-ups regular. I just got a pull-up bar a few days ago so I can not yet do a real pull-up but I jumped up and slowly lowered myself down and for the knee raises I used my pull-up bar instead of a dip station because the dip station hurts my wrists. I will be sore tomorrow. My Total time was 1:05. I’m just glad I finished it :)

  • http://delightfultastebuds.wordpress.com Jos

    Finally, I completed the second half of this brutal workout in 38:54 after one day rest (I did the first half of this workout on 5/26/11 in 39:56 and proceeded to 550 rep fat massacre, which I completed in 22:55).

    My upper body was so sore yesterday so I took a complete day rest and today, though still sore, I pushed myself to finish the last 2 rounds. Almost gave up after round 1 but I kept pushing and finished everything all in proper form (at least what I thought).

    I’ll try to complete all 4 rounds again next time.

  • Donna

    I am dying someone please call 911….
    OMG this was so tough for me!!!!! I actually done two rounds of this back in Feb that I discovered in my exercise log book thanks to Zuzi for finding me another incomplete one:) I done this one on the 14th of Feb and my time for round one was 35 min and round two was 30 min:)

    I couldn’t do four rounds of this today and I am telling you the honest truth:) However done four rounds of this then I salute YOU. I did “wow booty” workout had lunch waited an hour then started this:) My body is in so much pain:( My arms are burning and throbbing, I wanted to give up after round one but I pushed myself for a second round and I done it:) Round one was 17:01 min and round two was 16:43 min:) I cried in round two because I knew I wouldn’t be able to finish all the rounds:( As I type this my whole body is shaking especially my hands and arms:( My breathing rate is so rapid that I scared the kids into coming out of there room and see if I am o.k:( Mum rang during my last round and I could of used that as an excuse to stop but I didn’t:) She is cooking dinner for us tonight Greek chicken soup:) I had time to do this because she was wonderful enough to help me out:) Mums are so special day in day out all year round:) Sorry for the rant waiting for my heart rate to come down:) Shower and off to my mums for dinner sure hope all my siblings will be there:)

  • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

    My time is 1 hour 3 minutes 38 seconds with regular push ups all the time. Last time I finished it  in 1 hour 9 minutes 20 seconds but doing from my knees starting from the 3rd set.

    • http://www.youtube.com/user/FitMindy?feature=mhum Mindy McT

      Great time! It’s always nice to compare old scores with new ones. Can’t wait till I start doing that. I just started tracking my workouts in Feb so maybe soon I will start repeating workouts.

    • rox

      super time, Maria, congratulations!!

  • Avenutra 90

    Where can I get that shirt?

  • Lena

    OK, I did it. Only three rounds, like the first time I did this but I nearly cracked after two so I am proud that I pushed through and did three. If I hadn’t already done this before and managed three rounds then I really don’t think I would have gone beyond two today! I improved my scores slightly:

    Round 1: OLD: 19:00 NEW: 18:57
    Round 2: OLD: 21:56 NEW: 19:50
    Round 3: OLD: 22:13 NEW: 21:42

    I seriously don’t know how anyone could do all four rounds of this… Hats off to all of you brave guys and girls!

    Have a great weekend everyone xxx

    P.S. In my workout log I wrote this one down as “Crazy long burpee workout” when I did it the first time. I think that’s what it should be called ;)

    • Donna

      I’m with you Lena don’t know if four rounds will be ever be possible for me:) Have yourself a great weekend and great work doing three rounds:)

  • MariaBjørgJepsen

    Ohhh, sweet lorrrrd!
    I didn’t even dare doing this killer w.o. when it was posted the first time!
    This morning I pushed myself and finished 2 rounds, all proper form in: 25:25 minutes.
    I was SO beat and couldn’t stop sweating at all. My body kept on producing more sweat for around an hour and left me tomato-faced for half of the day. But I felt amazing! I will do the last 2 rounds tomorrow morning.
    Much love, Maria.

    • Donna

      Good luck with the next two rounds Maria:) Don’t know if I will go back there considering we still have 550 fat massacre and a 600 rep one around the corner:(

  • MariaBjørgJepsen

    Coolest compliment to all us STRONG women here. THANKS :)
    Love, Maria

  • http://twitter.com/GoustiFruit GoustiFruit

    Second time trying, second time failing… I think I will be an accomplished BodyRocker the day I will be able to complete this one (I call it “Da Sh*t”) !
    Totally exhausted after two rounds; maybe I could have switched to the simpler modifications but I preferred to give my max on two. I hope I won’t be too sore tomorrow for the 550 reps, I like that one and I have a good record on it, I’d like to beat it again :-)

    Times for today:
    Round 1: 13’45
    Round 2: 16’49
    Round 3 :N/A :’-(
    Round 4: N/A :’-(

    • Donna

      HI GoustiFruit, I look at it as second time trying and second time doing all I could:) I improved heaps in time so that means something, I am sure you have too:) Plus you did it with no modifications like me:) I am proud of you and me:)

  • http://www.facebook.com/profile.php?id=706388249 Tori Larson Bradford

    O.k so all those that did four rounds are my heroes.  I managed to make it through one round when time constraints and sore legs (yes they are still sore from two days ago) caused me to stop.  I might try to get another round in tonight.  I did one round in 22:36.

    • http://twitter.com/GoustiFruit GoustiFruit

      I fully concur, there are a few heroes here ! Special mention to@facebook-1746562272:disqus :-o

    • Donna

      At least you tried Tori:) Just one round of this was BRUTAL:( I didn’t want to do the second round and I don’t know how so many HEROES completed all four rounds:) I salute them all!!!!

  • http://www.facebook.com/profile.php?id=1746562272 Cynthia Hannah

    It’s late ,so I will keep this short. I love this workout
    my score- 49:14 :-)

    • Donna

      WTFlip Cynthia,

      YOU LOVE IT!!!

      Did you do all four rounds in that time? If you did you are a BR MACHINE and I am lost for words:)

      Please tell me what’s your secret:) What did you eat before this to help you get through this so quick?

  • http://www.facebook.com/people/Alana-Stacy/698175600 Alana Stacy

    I pushed through half of this workout before my headache became too great. :( Sorry self, looks like Brutus beat you this time. I’m gonna try and squeeze out the 300 squats for my cool down, but man.. does my head hurt. :(

  • Sarah G

    Did the whole thing this time! :) Last time, I only did 2 rounds (proper form- 59:18), this time I did 2 proper rounds, than the last 2 with push ups from the knees and it took me… 1:40! Kinda slow, but I was determined to finish. I tried to not rush through and be sloppy. I’m just glad to be alive now :)

  • Anonymous

    This workout sounds great but I don’t have the time for it… If it takes an hour for you, Zuzana… Maybe  1 or 2 rounds, that’s more like it.

  • http://delightfultastebuds.wordpress.com Jos

    Ok I only completed 2 rounds of this killer 400 rep workout in 39:56. I know the first time I did this, I completed the whole 4 rounds (knee push ups in the middle of 3rd round) in about 1:24. However, today I determined to keep my proper form. So after 2 rounds, I realized my forms started going south, I rather stop and will complete the other 2 rounds tomorrow.

    HOWEVER, the fun didn’t stop here though :)
    I was crazy enough to punish myself even further by continuing with 550 reps Fat Massacre workout right after that one :)
    I finished 550 reps in 22:55
    Imagine doing 50 side step push ups after about 200 something push ups prior (thanks to that push up burpees). I know I didn’t beat my latest time (21:16 – in March), but at least I wasn’t too far behind, especially after those killer burpee push ups prior.

    • Anonymous

      oh wow…. you’re one push up lady ! 

      • http://delightfultastebuds.wordpress.com Jos

        Thanks!

  • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

    I´m already in the workout challenges and have to built strength again. I managed to do the half workout in 41:12 min :( …I will do the other half tomorrow and the 550rep workout on the weekend.
    I´m not quite sure when I have to stop the training because I got ill of doing to much the last weeks (bodyrocking+climbing+capoeira+dance,outdoorsports).

    Brutus are you there!!?? I forget your voicesound by ignoring you :P

  • Craig

    I would imagine that wrestling an oncoming tank would resemble the 400 rep experience. It may have crushed me, but I certainly feel a bit thinner.

  • Anonymous

    Pregnant lady here! :)
    finished all four rounds in 60min. 98sec. (all in the same day, no water breaks)
    I substited the pull ups with reverse pushups and the knee raises with star crunches.

    Baby is due in 5 weeks! 

    • http://www.facebook.com/profile.php?id=100001544872752 Anna Carolina F

      Wow…unbelievable…that´s a fantastic time, welliebellie! Watch out for your baby so it won´t come out earlier and want to do some burpees with you :D !!

      Regards, Carol

    • http://delightfultastebuds.wordpress.com Jos

      Wow you’re amazing!

    • Anonymous

      oh my…you’re one tough mama already ! You are so lucky to be able to do such intense workouts while pregnant :) . Good luck with the little one !

    • Donna

      Keep this up welliebellie and baby will be here sooner than your due date:) I can’t believe you done this pregnant and all four rounds…

    • Pavlina

      You’re amazing, well done!!

    • http://www.facebook.com/people/Maria-Davleeva/100001702041662 Мария Давлеева

      I wish I will be so freaking fit waiting for a third kid)))) you are georgeous!!!

    • Anonymous

      whaaat???
      today you have one real active baby, I bet :)
      all the best to you!

    • Lila Alejandra ♥

      Now that is unbelievable!!

  • Anonymous

    OMG – this is so brutal, but I am so proud of myself – I DID IT – all 4 rounds with proper form – AND I BEAT my old score *yeeeeeah*  the old score was 1 h 23 min 44 sec, and todays score is: 1 h 7 min 24 sec! that so amazing – I am so thankful, guys :)

    So, now, I have to clean my room – because there is sweat …. sweat everywhere *haha*

    Please, don´t give up during this workout, yeah, it´s brutal, but you´ll feel so proud of yourself and fresh after this workout! :)

    Nice day everyone!

  • Kat:)

    ok here is my time 
    1st round 18:55
    day in between (actually, after I realized I needed 3 more rounds I felt very sick LOL)
    Next day:
    2nd round 16:22
    3rd round 16:53 (push ups doing some on knees here)
    4th round 18:11 (all push ups on my knees) and I still feel sick.. Does this workout make anyone else very nauseous afterwards?  

    • Anonymous

      Great times, Kat :)
      Yeah, after this, I really felt nauseous …. but after the shower it´s gone!
      hope you feel better :)

      • kat

        thanks Kathy.  I am still debating if I should also do the 550 workout too.  :)  

  • Isabelle G.

    You know what?  I quit after 1 round.  17:24. 
    (It took me longer than the first time I did it, and that fact made me “crash”…Last time: 16:08.)
    I’m tired, today, and that’s it. 
    BUT I’m gonna try it again this week-end!!!  SURE!  Brutus, you have my word!!

  • Isabelle G.

    NO!  No, no, no!!!  Not this one!  If there’s one workout I fear, it’s this one…….
    Oh, well.  Am I a Bodyrocker, or not?  We’ll see…..

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

    If I knew yesterday what awaited us this morning, I wouldn’t have exhausted myself with the 300 squat challenge, Run The World workout AND 20 minutes of skipping. It was soooo hard to press all the way through this workout, which – as @Claire_Squirrel:disqus correctly pointed out – is the hardest workout EVER. But you know what? I promised myself to not switch to beginner version of any of the exercises until I dropped on my face and it never happened. :-)

    So, although my times are much worse…, excuse me: less good than a month ago, I have nothing to feel ashamed of, I did everything in a proper form and I did it unrested (VS last time when I took a day break before the execution).

    Round 1: 19:54 (was 16:42)
    Round 2: 19:33 (was 19:39)
    Round 3: 24:41 (was 18:46)
    Round 4: 25:43 (was 20:34)

  • Ronica

    400 rep and 550 rep workouts so close together?? Me thinks Freddy and Zuzana have too much time on their hands! :-) How about a long walk on the beach one day instead? ;)

  • Ese Buci

    OMG, this workout kicked my butt!!!Amazing!!!!!! 

  • Anonymous

    ahahah, this one is the most brutal ever. I did it twice already but will definitely do it this week. It is a long one but I enjoyed it a lot both time (a bit less the second time though… ;) )
    I did the round booty workout today: http://www.bodyrock.tv/2010/02/22/round-booty-workout/

    ahahah (another nervous laugh), you are not sparing us… the 550 reps massacre is waiting for us the following day!!

    BRUTAL WEEK!

  • Kat:)

    Thanks Zuzana for this workout.  I will post my time when I am done.  :)

    • Kat:)

      OK I am dying!!  WOW 18:55 was my time.  this is a GREAT workout… thank you Zuzana and Bodyrockers for picking this one!!

      • Kat:)

        LOL ok I did this wrong I only did this one time LOL… I still have 3 more rounds to go… WOW!!!!

  • Dheana

    Oh heavens! This one again?! Alright, dust off your Brutus bustin’ boots troupe! It’s time to kick some a$$!

    The last time I did this, it took me 1 hour, 23 minutes and 4 seconds — over two days! LOL Looking forward to see if I can beat it this time.

    Good luck everyone – and remember, don’t give up…even if it takes you two days! :-P

  • http://profiles.google.com/punknfit Andy haros

    this is by far the hardest and longest bodyrock.tv workout EVER!! full of AWESOMENESS!

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  • Zoe Quixote

    ooooohhhhhhhh
    i did this one this morning, and almost died…
    but who knew i could do that many push-ups??? thank you so much!!
    ps but i was late to work.
    oh well :D

  • http://twitter.com/cschuurr Chelsea Schuur

    2 rounds of regular push ups (not beginner) completed in 26min and 42sec. I was really pushing too! this should just be an intense 200rep workout hahah. I still loved it though. My goal is to one day complete all four rounds!
    Won’t that be a great accomplishment?!

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

    Last week (ending with the new-300-rep workout) killed me so much that I had no reserves left for even the 30 minutes skipping yesterday. So I decided to take yesterday off instead of today and as a punishment for cheating start this week with the 400-rep monster. I couldn’t complete all the 4 sets last time, so I was at the same time under pressure and excited about how I would do today.

    I’m happy to report that I completed the entire workout with no easy variations at all (although during my very last 2x Jump Lunge & 2 Taping Push Up my elbows gave in and I dropped on my face – it’s becoming my signature, guys: “Sünci works out until she drops on her face”). The entire routine with breaks took me 1h: 37m: 00s and the individual set times are: 16:42 | 19:39 | 18:46 | 20:34. Oh, heavens, I’m happy.

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    was only able to complete 2 rounds w/out pull-up version. I am shaking as i type. sweat dropping on my keyboard!!! my goal this year is to come back to this and complete the whole workout w/the pull-up round! I feel awesome and numb at the same time! jajajaja

  • Annie_B

    Took me 67:43 mins to complete all 4 rounds.I had to keep wiping the floor every 2 exercises after the 1st round lol. Felt like a superwoman after completed the last burpee!! I can say this is the most brutal workout that I’ve ever done from Bodyrock.tv but LOVED IT :) Thank you guys!! Off to shower now :)

  • Annie_B

    That’s a spirit Jenny! Bodyrocker never gives up :)

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

    1:14:01

    This was seriously tough! Leslie-Anne said it perfectly… and I had to say that over and over to git ‘er done!

  • Anonymous

    Start following with us each day – just dive right in :)

  • Shaun

    HOW DO YOU FINISH THIS!?!?! AWWW

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  • Anonymous

    Finished in 68 minutes 27 seconds. I feel like I compromised form for speed near the end. Don’t feel so good about that. Will try and be more diligent next time. :-(

  • Anonymous

    So, it’s taken me literally ALL frigg’in week to build up the courage to try this workout. I know, I know, I’m like a week late with this one, but from reading all of the posts it really discouraged me from wanting to just try. I find it so easy to give other people great positive advice/encouragement, but when it comes time to take my own advice, I find that very difficult. However, today was the day…unfortunately I didn’t gage properly for time cause having been trough 1 complete round and half way through the second I sadly have to go pick up my children from school. Is it alright to pick up right where I left off or is like just like cheating? Do I have to start the entire workout over again???

  • Anonymous

    You’ve seriously scared me…lol, but luved reading your post…very cute! I’ll let you knwo how I survived. Wish me luck!

  • http://aimaa.wordpress.com/ Dorota T.

    Haha, it sounds to funny! Thanks, I’ll tell my boyfriend to calls me Dorotita ;D He would be laugh :D

  • Anonymous

    I just take a sip of water and a deep breath and start again – but it’s individual – start again as soon as you feel ready!

  • Anonymous

    My advice to you was going to be along the same line’s as Josh’s advice.
    Get inside your mind and almost meditate slow and controlled breathing. If you alow yourself to reach that place, it’s a beautiful, accomplishing feeling….especially when you’ve completed the workout Wishing you great luck Olga,
    Tammy – team Canada

  • http://delightfultastebuds.wordpress.com Jos

    You could do another 2 burpee exercises that don’t require any equipment

  • Ibf2

    wow this work out is amazing!!!!! i love all the workouts but this one had me working out in a pool of sweat!! lol awesome job!!…. i didnt finish it but i will keep doing it until i can do all 400 reps!! wish me good luck.

  • Gre1217

    OMG…i ´m just doing it..i´m dead now…so keep going…doing lap 2…

  • Gre1217

    OMG…i´m just in lap 1 and i am dead now…and it´s been like a 30 min…so i expect to finish it maybe in two hours…but tx this workout IS JUST AWESOMEEEEEEEEEEEEEE!!

  • Wendy

    After the first round, I didn’t think I’d make it through the whole 400 reps, but I just told myself, “You can make it through one more round” and then I would do one more, & eventually made it through all 4 rounds! It took me about 85 minutes. I was breathing really hard, & dripping with sweat, but was so excited I made it all the way through the workout!

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  • Squirrel

    Yayyyyy!!! I did it! I feel so good and so proud of myself! I did it in 66min and 28 sec (1 hour, 6 min and 28 sec). After reading all the comments, I expected the worst of this workout but I enjoyed it a lot. Right, there is a lot of burpees but you move from one exercise to the other so fast that it goes pretty fast. I did not do any push up on the knees or any assisted pull ups! To the bodyrockers who have not done this workout yet, don’t be discouraged. It goes really fast and as I was saying you move from one exercise to the other very fast… It is only 10 reps per exercise x4. And I felt like I was working on different muscles every time.
    I love this exercise and I am not saying that because it is over, I really enjoyed it even when I was in a middle of a burpee!
    Thank you so much! Now 60 burpees would seem like nothing!

    • AudraFit

      Way proud! I can’t believe you enjoyed it tho LOL! I was like, “When is this gonna end!?”

      • Squirrel

        Your time was awesome by the way.
        I think I was so prepared mentally for the worst (after reading all the comments) that I ended up liking it! Lol!

  • Anonymous

    You are right, drug addict should watch it :D they will see that you can get high by a workout without ruining your health and spending money, lol :D Healthy addiction! :)

  • Anonymous

    MEEEERCYYYYYYY PLEEEEEEEASE!!! Please let it stop forever, pleeeeeeeeeeeease!!!

    I did 2 rounds in proper form, no knees, the only way I modified were Pullup Burpees, I did Reverse Pushup Burpees, it did not have that kind of flow, but I did that anyway :D and with Side Burpee Knee tuck I only did 6 with the knee tuck and the rest only as Side Burpees.
    I did:
    1. round: 24:43
    2. round: 53:17.
    Then I decided to stop, cause I was DEAD! I went downstairs to get some water, and when I came back (about 3 minutes later) I felt incredible wave of energy, so I started to do 3rd round :D :D But after Side Burpees my wrists started to really hurt, so I rather stopped (I had a wrist issue for about 3 years and I REAAAAALLY don’t wanna go back to that).
    I am sweating like crazy, my arms are SHAKING, my legs BURN really bad, my heart is beating like crazy, but my breath is fine, seems like I also learned to breath properly :)
    I really felt still sick this morning, and though I will be only able to do one round, and maaaaaybe will have to modify, I have no idea where I found this energy :) I will definitelly come back to this workout later and try to finish it :)
    I am so happy with my 2 complete rounds!!! Suprisingly my legs hurted more than my arms. I think the Sumo ones and the Lunge+Taping ones were the most challenging. Once I got to the Roll Over exercise, it flew so fast! I just realized that I did not do 200 pushups, but more!!! Cause in Sumo ones and Lunge+Taping combo, you actually do 2 pushups at a time! YAY!!!!
    This was my BLOODY VALENTINE workout :D :D Gonna stretch and take a baaaath now!

    Thanks for this one and hand down to everyone who finished it, you rock guys!!!

  • Anonymous

    MEEEERCYYYYYYY PLEEEEEEEASE!!! Please let it stop forever, pleeeeeeeeeeeease!!!

    I did 2 rounds in proper form, no knees, the only way I modified were Pullup Burpees, I did Reverse Pushup Burpees, it did not have that kind of flow, but I did that anyway :D and with Side Burpee Knee tuck I only did 6 with the knee tuck and the rest only as Side Burpees.
    I did:
    1. round: 24:43
    2. round: 53:17.
    Then I decided to stop, cause I was DEAD! I went downstairs to get some water, and when I came back (about 3 minutes later) I felt incredible wave of energy, so I started to do 3rd round :D :D But after Side Burpees my wrists started to really hurt, so I rather stopped (I had a wrist issue for about 3 years and I REAAAAALLY don’t wanna go back to that).
    I am sweating like crazy, my arms are SHAKING, my legs BURN really bad, my heart is beating like crazy, but my breath is fine, seems like I also learned to breath properly :)
    I really felt still sick this morning, and though I will be only able to do one round, and maaaaaybe will have to modify, I have no idea where I found this energy :) I will definitelly come back to this workout later and try to finish it :)
    I am so happy with my 2 complete rounds!!! Suprisingly my legs hurted more than my arms. I think the Sumo ones and the Lunge+Taping ones were the most challenging. Once I got to the Roll Over exercise, it flew so fast! I just realized that I did not do 200 pushups, but more!!! Cause in Sumo ones and Lunge+Taping combo, you actually do 2 pushups at a time! YAY!!!!
    This was my BLOODY VALENTINE workout :D :D Gonna stretch and take a baaaath now!

    Thanks for this one and hand down to everyone who finished it, you rock guys!!!

  • AudraFit

    Todays motivation is brought to you by all the incredible Bodyrocker’s who attempted this workout whether you modified it, only did one, two or three rounds. My hats off to everybody! I finished this evil workout in 61 minutes and let me tell you, I was like a wet rag in the last round with my arms and legs all over the place LOL! My arms did go numb in the last round and yes, the palms of my hands are going to get little blisters on them. No wonder the following post was skipping only… Happy Valentine’s Day Bodyrocker’s! Rock that body!

    • Anonymous

      Audra girl, I knew you will make it, GREAT SCORE!!! I am so proud of you!! :D I finished (2 rounds) a while ago and my hands are still shaking :D

      • AudraFit

        Mine too Nina… I made sure to finish it. I didn’t want to have to do redo it again later because Brutus wasn’t to nice to me. The palms of my hands were burning bad in the last round cuz I didn’t wear my gloves :( I see blisters in my future… LOL

        • Anonymous

          Awww, I am sorry for thaaaat :(
          I didn’t wear my gloves, I found out that I do better without them when I am in my room, I have carpet here, on a wooden floor or PVC floor I prefer to wear them. Sending some healing energy to your hands, lol :D Going to bed now (10:30 pm), I am so nicely relaxed after a looooong bath….

    • Dheana

      You blow my mind Audra! WOW! One day….one day…

      It took me two days to finish! LOL …I tweaked something during the 2nd round yesterday and thought I was down for the count…but after stretching, pouting and having my hubby rub it I decided to finish this beast today and I did! Total time 1:23:04 (with a 24 hour break in the 2nd round!) LOL

      • AudraFit

        Since October of 2009 was when I started. I was doing weights at home and at the gym the usual split routine. I was incorporating Bodyrock in between and working out everyday of the week. Then about the end of summer 2010 maybe say July, August I tried just Bodyrock exclusively and nothing else no weights. Thats when I started to notice better endurance. I do feel the pain like everyone else and want to quit when Brutus comes a knocking during all the workouts. I really wanted to quit after round 2 actually. I just go into a “Gotta get it done no matter what” mode. I just think if Zuzana can do it, so can I. I also think that the days that I go to work (Thurs, Sat, & Sun) which, I don’t workout at all on those days, I get a break and my body can recharge. So, in essence, I only do Bodyrock 4 days a week. These workouts are just too much for my body if I do them everyday. So that helps. Otherwise I’d prob get injuries and that ain’t fun. So far no aches or pains yet, knock on wood. Besides, your muscles grow when you rest. Aha moment, My body has been more efficient and stronger from these workouts because of the rest days in between. Thanks for asking, and you have a great history as well with the competing and all. I’ve always been interested in something like that. I enjoy these workouts way more than weight training now tho. Ok, I’m talking way too much now. Sorry for the long reply :)

        • Dheana

          No. no – don’t apologize! I appreciate hearing about your experience and progress. You’re right that it’s a totally different experience than straight weight training. Remember Freddy’s brother? A totally buff and strong guy, but almost puked more than once when he was visiting and doing their workouts!
          I really appreciate your comments on rest. I think I can get a little Type A about things and think I need to push hard every day. But you’re right on the money about muscles growing during rest. What’s the opposite of Brutus? That voice that says “Go go go!”? Yeah, he can be a pain in the ass too! Maybe time to listen a little closer to the body and inner knowing.
          Thanks again Audra – and keep being awesome! :-)

          • Mary Lou

            Hi Dheana,
            I’ve been listening to that “Go! Go! Go!” voice too, so I think I may need to scale back a bit like Audra says. All in all, I want to put on muscle mass, so I guess rest it is.

    • http://delightfultastebuds.wordpress.com Jos

      Gosh you’re a super woman. Seriously how long did it take you to be in this shape??

  • http://www.facebook.com/amstrassner Amanda May Strassner

    I did this yesterday… only two rounds and it still took me over an hour. =] Being overweight means I’m pushing and pulling a lot of weight around and it gets really difficult. But I didn’t modify much (pull-ups were negatives only) and I got a fantastic workout! I’m gonna do the remaining two rounds later this week, and see if I can improve on my time a little.

    • Anonymous

      You have a great drive and the fact that you actually enjoy the workouts gives you a huge advantage. This is the ideal attitude for everyone who wants to see results.

  • Samantha R

    Cheese and rice this was the hardest yet for me. Finished in 1:05:25 and I only modified the sumo burpees and tapping push ups in the fourth round so I’m happy with myself. I’m off to enjoy my Valentines day now – thats after I stop feeling like I’m going to throw up. Sx

  • Dheana

    Whawwww! I just want to cry – I hurt myself in the 2nd round of this workout…pulled or tweaked something b/w my shoulder blades, maybe inner lat or rhomboid. I think it happened during the second set of pull up burpees. Booo…

    I spent the whole day stretching and my hubby rubbed it a little, so I think I’ll see how I feel after work today and may try to pick up where I left off. I really want to finish this challenge – I was having so much fun!

    Has anyone else been through this? I know all injuries are different but any advice on how not to lose momentum and minimize time on the sidelines? I’ve just got the ball rolling and don’t want to stop! :-(

  • poacheR

    “Call me crazy, but I love Burpees!”
    You *are* crazy!

    … that’s why we love you :)

  • Anonymous

    LOL exactly what I was asking myself before I started bodyrocking :D :D :D

  • Anonymous

    EXCELENT score brettm!
    I am reading through the posts now, cause I am gonna do this one today after work too, and I am really scared :D I wonder when will I put my knees on the ground in defeat :D

  • Anonymous

    I love Ninita! :D

  • Anonymous

    Yay, Dorotka! :) my hubby has 2 polish friends (both are military priests, one of them in Afganistan at the moment), and when they talk to me, I do not undestand a word, even though our languages are so similar! :D I find it really funny :D I started to learn english when I was 6 yrs old and today I am able to “think in english” (meaning that I do not have to first translate it in my head and then say it), but I have serious problems understanding so similar language :(
    Lol even during the workout I am counting my reps in english and my hubby thinks I am crazy :D

  • Yashizzle

    im sure you can do it. i 100% mentally gave up after 1.5. But somehow something just kicked in towards the end and said, if other people can do it i can do it. So just think that when you get super wiped out. It’s mind over matter.

  • Ali

    Did anybody else get massive blisters on their palms?

  • livsol

    2 Full rounds 44 min’s 25 seconds…will try to make all 4 rounds in 2 weeks (when i am not on my period or nursing a cold!)…can’t imagine it will be any better. THIS WAS BRUTAL!

  • http://www.facebook.com/profile.php?id=1657569932 Chinna Campbell

    Dear Zuzana,
    Where did you get your workout top for this video? It looks really cool. One of those tops thats says “I’m kicking butt and taking names!”.

  • Anonymous

    hey bodyrockers!!!
    i just wanted to say that all of you guys who completed this workout are champs, youre all my heroes!!!!
    it takes a lot to complete 440 pushups!!!!!!!

    i didnt have enough time to complete the whole workout, but i planned ahead of time that i would only complete 2 rounds. brutus was telling me to skip it all together but i didnt, i pushed really hard and these 200 reps were a killer workout. i was totally burnt out at the end, but did all 200 reps with proper form in the advanced positions. i <3 burpees, i cant believe im saying this, but i effing love them now. ever since the drowning in my own sweat workout where we completed i think 155 burpees.

  • Anonymous

    It was just part of FCP :)

  • Anonymous

    You are a BodyRocker as soon as you start following the workouts :)

  • Anonymous

    Trial by fire! You earned your wings!

  • Anonymous

    How many rounds?

  • Anonymous

    blushing :)

    • Anonymous

      /poking Freddy

      What was your score, buddy? :D I was wondering, do you do EVERY workout with Zuzi, or just some of them?

  • Kirry

    I was thinking the exact same thing: ‘Just take it one burpee at the time, focus on that one and you’ll get to the end.’ Dont look 150 burpees ahead, then you get flushed by Brutus and feel very tired.

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

    Yeah, me too. Where’s Leslie-Anne now? Is she survived? Hahaha *LOL*

    • Leslie-Anne

      Lol! Yeah, I lived!! And it was the greatest feeling in the world to finish let me tell you!

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

    Try to challenge yourself for 30-days no sugar… If you’re really craving for sweets, take fruits instead and keep reminding yourself that you’re a bodyrocker.. Once you reach that 30 days without having sugars, you’ll get amaze. Try that and fight your craving, you’ll get use to it. :) Good luck.

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

    That’s right. There you go… Let’s do bodyrocking everyday, Renelle… We are more fun here. We all feel like we’re all friends and family here… :)

  • Anonymous

    Hi Martin – thanks for this – I have had this explained to me casually a few times – but this is the best explanation so far!

  • Anonymous
  • Anonymous

    Try doing 1 round with beginner modifications :)

    • mag

      i did 1 round in 18:10 minutes! and I am dead :( , sorry guys I can’t more :( !!

  • Pia Maria

    OMG that was a complete burnout…..and I thought that the marine workout was the most intense one I had done….WRONG!
    Before I started with the workout I had promised myself to push as hard as I can for about 1 hour. So I’m proud to say that I managed 2 rounds with all the effort I could give in 58:56 minutes :D
    For me the hardest part of this workout was to carry out the Sumo Burpees….they were killing me softly xD
    I’m looking forward to tomorrow’s active rest day :) I’m gonna have some fun outside ^^

  • Tereza_CZ

    I don’t know what to say, everything has been already said:) I FINISHED this workout in 1:14:49. I didn’t modify any of the Push Ups, I only did assisted Pull Ups. The good thing was that the pain was so intense sometimes that I didn’t have any more capacity to be desperate about the time left. Somewhere by the end of second round I started to know I would finish it, I only needed to keep going, which I did.

    I also started rewarding myself – once a week I’m going to have something really forbidden – if being nice to myself and succesful in the diet challenges for the rest of the week. Since I’ve been nice & in this challenge for only 3-4 days, I had after this brutal workout bitter chocolate puding, 2 rice-amaranth pieces of bread with peanut butter and diet jelly and as a post & pre-workout snack (by my own home-made) sushi, I did it for celebrating the Valentine’s day with my boyfriend. Me & my tastebuds are totally satisfied!:)

    Note to Zuzana: I guess that by this workout you’re not going to recruit any new Bodyrockers today, it looks too scary even for intermediates:) At least I was freaking scared when found out what I’m going to be doing at least next hour… You’re not going to make us loving Burpees this way, I hate them for next few days, Burpee Fusion was nothing against this, but still thank you:) I would have never believed I could do such a crazy amount of Push Ups.

    • Anonymous

      you’re totally right, there are no new bodyrockers for today ;) but I kinda still love burpees ;)

    • Anonymous

      Skvělá práce Terez!!!

      Actually my mom did a few Bodyrock workouts in the past and then she stopped (no time, but IMHO it was no motivation and a little lazy butt, lol), I bought her Gymboss for christmas and she promised to start working out again, not for me, but for herself. All her life she does things to make other people happy, I told her this time it must be for HER. So I told her to do a workout today :D I told her: Pick any of the workouts, if you won’t understand it, I will explain and show it to you. She saw this one and immedietly froze :D “I am NOT gonna do this one, this is so hard, no way, nooooo way I am not doing this!” :D
      So I can imagine how newcomers feel when they see this :D
      I love burpees after today, but I really don’t wanna see them for some time :D (You know, like, we love our men, but it is nice not to see them for some time…) :D

  • Kirry

    Im very proud and happy, because I have finished this workout in 85 min and 15 seconds.

  • http://www.facebook.com/people/Gabby-Rodriguez/790883617 Gabby Rodriguez

    Shut the front door! I love your tat!

  • Natalia

    I want to share something that helps me to push through these “tough workout challenges” – it really inspired me to see that Zuzanna is challenging herself every single time and pushing hard every time. Even though Z is in great shape, this is not easy for her – it is obviously a tough mental and physical challenge that she has to face every time. I love seeing that Zuza sometimes has to stop to take a breather and it motivates me to know that I CAN try to beat her even though she is a pro. Some of us assume that this is easier for Z&F because they are so tough but that is not true! They are pushing themselves just as hard as anyone one of us. The great thing about these workouts, is that they do NOT become easier even though we get stronger – we simply do them better. Thank you for the inspiration, Zuza, you speak to all of us!

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

    I´m doing it, taking a bunch of medicines!! <=)

  • http://delightfultastebuds.wordpress.com Jos

    Heeey Bodyrockers!!! I SURVIVED this brutality in 1:24:28! I don’t have a dip station nor pull up bar so taking Zuzana’s advice, I had to do 2 sets of 2 burpees to make it up!

    Round 1: I did 2x One Leg Burpee and 2x Side Burpee Knee Tuck
    Round 2: 2x Burpee Step Up and 2x Sumo Burpee
    Round 3: 2x Burpee Step Up and 2x Sumo Burpee (knee push up towards the end)
    Round 4: 2x One Leg Burpee and 2x Burpee Step Up

    Gosh I think I’ll feel the soreness on my shoulders, arms and legs tomorrow. My elbows start to feel hurt already, prolly form the push ups. Don’t get me wrong, just because I started doing the push ups on my knees from Round 3 Sumo Burpee, I pushed as low as possible and could feel the burn on my shoulders. It’s much better to switch to beginner’s mode and do proper form instead of struggling doing the actual version thus sacrificing the form. I even had to modify the Jump lunges to step back lunge at Round 4, but I pushed myself to keep moving!

    Seriously while I was reading everyone’s comments, I thought I might only survived 2 rounds. But in the middle of workout, I decided to PUSH all the way to the end! Glad I did it. Otherwise, I might regret it!

  • AudraFit

    I’m at work today looking at this and reading everyone’s comments thinking, “What the?” Sorry, as I’ll be at work tomorrow for another 12 hours and won’t get to this one til Monday. Hopefully, I will be able to finish… See ya on Monday Brutus!

  • Anonymous

    Zuzanka = little Zuzana. In czech language we kinda change the words to express that the thing or person is small, cute or our loved one :D Like Elisabeth can be called Betty, Zuzana can be called Zuzanka. For example, HOUSE in czech is DŮM (pronounced as doom), smaller house is DOMEK and the tiny little house can be called DOMEČEK (pronounced dometshek). My name is Nina and my family calls me Ninuška (pronounced Ninushka. I hate that, lol)
    Czech language is unbeliveably rich and you can practicaly make up your own words and everyone speaking the same language will understand you :)
    I heard people saying that this is the reason why czech is so difficult to learn – the neverending vocabulary.

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

    Hi all… I gotta eat my word – everybody’s right, I can’t finish it. It’s darn hard. I only did 2 rounds and for 56 minutes and 39 seconds. :( I’m trying to reach until 4 rounds but i’m already shaking…. it saddened me but I’m happy at the same time because I tried to push up on knees but I felt I’m cheating so i did it all in proper form – that’s I’m proud of. :) Thanks for killing me, Z&F. :)

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

    Hello Renelle, sometimes I encountered those kind of people but don’t mind them. For me, I don’t care who they are, whether they’re a trainer, a teacher or a so-called ‘supposed to know better’ but in my own experiences, I’ve been to lot of workouts (aerobics, tae-bo, yoga, dancing, anything) or even gyms using expensive equipment, when I started bodyrock, it different. I saw result in no time especially, push up that I NEVER ever did before, only Bodyrock helped and taught me how to do it in a right way. I got stronger. So, never listen to anyone.. Listen to your own body. Keep coming back and forth in this site, our little community, who are helping and encouraging each other, it does help, alot! We’ll see you around, Renelle. :)

  • Yashizzle

    i finished! i <3 endorphins. :)

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

      You finished it, Yashizzle? How was it? I’m still sipping my green tea here and after this, I’m ready to rock. :P

      • Yashizzle

        it was amazing!! after you get through the first 2 and a half rounds it gets easier for some reason. so dont stop after 2 rounds no matter what your body tells you. (unless you seriously injured something, obviously). The feeling after is just magical. i feel like im on a cloud right now.

        Good Luck! :)

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

          WaaaAAHHH!!! I only managed to do 2 rounds for over an hour yesterday… Definitely, I will do it again and make sure I’ll finish it… Hmp! :P :)

          • Yashizzle

            good for you! Always try again, im sure you’ll be able to finish it! :)

  • Yashizzle

    after 1.5 rounds:
    ok i’m stopping after 2 rounds. im gonna die if i do 4 rounds.

    end of 2nd round:
    uh im gonna feel like such a failure. just one more round

    after 2.5 rounds
    i am going to finish this workout or die trying! lol (minus the “lol” cuz i didnt have the strength to laugh)

    so yea that was my thought process during this workout :)
    i finished in 1:23:21 and did the full pushups all the way through!

    workout rating : 11 out of 10 burpees :)

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

      Wow, you survived!!!! Yes! :)

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

    Me too, I love hearing Freddy’s voice in the video but Freddy it’s more better if you also focus the cam on you when you talk or tease/push Zuzie… looking forward on that. :)

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

    Oh gosh, stop scaring me… I’ll be doing this after I read all the comments. :P

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

    Am I getting scare to do this brutal workout as you said you stopped in 35 mins? Hmmm… no, I will try to finish it, ‘no matter what’ like my favorite Naruto character said. If I have to finish it until 2 hrs, hmmm, i’m not gonna stop… Oh well, enough said… Let me do it. hehehehehe :)

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

    Hahahaha!! Me too… I’ll be doing this workout after I read all the comments and come back for my score. :P

  • Mary Lou

    Wonderful time Julia! Someday I want to be like you and Z!

  • Mary Lou

    I agree with EVERYBODY! I wasn’t listening to Brutus but I knew from the get go that anything that takes Zuzana more than an hour will take me AT LEAST 2 hours. I just don’t have enough time in the day, even Saturday, to spend that much on my workout, so I decided to push myself for an hour to see what I could get done. 2 rounds in 57:29 was it. Counting was even hard…

  • Anonymous

    I think that you took it to the wall and you should be really proud of yourself!

  • Rebecca

    Hi Fabienne, I was struggling with the same thing! It was sooo frustrating I just wanted to give up. But I could tell I was stronger so I just kept at it. All of a sudden one day I stepped on the scale and it had all caught up. I was finally down a few pounds. I wish I knew why this happens! But I stopped weighing myself and started taking my measurements. Much more rewarding! I haven’t lost more than 2 pounds this month BUT I DID lose 3 inches around my stomach in one month!! Keep at it…you’ll see changes soon. :)

  • Kristen D.

    k…i did end up trying this and made it through one round in under 19 minutes. Z- you are exactly right about how fast your body changes when you push it to adapt. I think my second workout with you guys was the Burpee mountain challenge in December, something like 155 burpees, and I had to do beginner push ups for all of them and was sore for a week. Now I made it through this doing 100 regular push ups.Going to try a second set after a little rest. Thank you again for this wonderful site.

  • velina

    PURE TORTURE ,BUT AWSOME WORKOUT !!! THANX

  • Anonymous

    Hi Lee – thanks for sharing your story with us – you have a great start – keep rocking it!

  • Anonymous

    “results”

  • Anonymous

    We run into this now and then – people tend to start believing what is possible when they try these workouts and see the for themselves.

  • Anonymous

    Don’t feel sad it was a victory! You went hard and kicked butt and completed a round with your heart in it!

  • Anonymous

    This is my favorite comment so far this month!

  • Anonymous

    We post a lot of workouts and exercises that don’t require tools, and you can sub other tools or homemade tools or other exercise equipment that is cheaper or more accessible to you. You can also sub other exercises. Any combination of these approaches will work. We use this equipment because it add value, challenge, enjoyment and variety to our daily routines.

  • Anonymous

    Eat a superfood!

  • Gabi

    YIKES! Ok.. 1:21:26. I don’t have pull up yet.. so I used a 15lb barbell. I laid on my back, did skull crusher with a chest press, then did the burpee after that. Great exercise…I feel awesome!

  • http://www.janetspreiter.com Janet

    I am inclined to agree. If Z only made it half way before dropping to her knees I think it is perhaps overkill on the same muscle group.

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

    I´m so sad I can´t do the workouts nowadays. I´m sick, I´m with gastritis. A bad one… I´m taking a lot of medicine, and I can´t do much strength. I´m in real pain.. =(
    I hope I get better soon to back to workout with you guys… I miss a lot!!
    This is for me to learn to eat right, I´ve been so lazy with my diet!!
    Great workout!! Congratz! =)

    • Yashizzle

      Get well soon! :)

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

        thank you!! I will!!

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

      Yes, take care of yourself, friend Flavia… Please don’t be lazy to eat right or you’ll miss to compare our score here. hehehehehe!!! :) ….. Seriously, get well soon.

    • Anonymous

      Get well soon honey, I already feel a little stronger, so I am gonna try this one today, one round at least :D I will try to do my best and think about you the whole time :D maybe it will push me more :D

  • http://www.janetspreiter.com Janet

    There is no way my sore shoulder would stand up to this, so I had to choose one I had passed up that focused on just the legs: Legs on Fire. So to boost the challenge I did a good long hill run beforehand. Can’t wait to try this one soon I hope. Tried 20 side plank lifts, but that didn’t feel so hot…patience, patience…

  • Anonymous

    Hi Nancy, That would be incredibly funny! Have ten people just show up do ten burpees and move on. B-)

    –Chris

  • Judith

    I just completed this exercise in 1:10:23. I am so hungry and exhausted. I had to give myself a 10 second rest towards the end every 3 exercises, it was a challenge but I noticed that I am much stronger. Thanks :) now it would be helpful to post your really good recipes after this :P

  • Yashizzle

    haha im on it. i just have to get the 6 pack first. :)

  • http://www.facebook.com/dana.vanbeneden Dana Grace Van Beneden

    I felt like a complete psycho doing this workout. I think I was crying at the end or maybe that was just sweat coming from my eyeballs. I took short breaks in between each set. My scores are: Round 1-19:34 Round 2-17:28, Round 3-15:35, Round 4 17:50.

  • http://www.tzsports.com BodyRocker David

    OMG now I know how Zuzana felt at the end of the video. The first round was hard. Really pushed hard to get through the 2nd one. The 3rd was a suffer fest. And the 4th was on auto pilot. I wasn’t sure if some of the muscles would make it. This was the toughest WO for me so far. Here are my times after each round, 18:06, 38:44, 59:18, 1:19:49. I MADE IT:)

  • http://twitter.com/JudyINS Judith Huberdeau

    I completed this craaazy 400 reps workout in 1h27min08sec.!!! I took my time and did push ups from my knee on the 4th round!! I don`t know why, but the Sumo Burpees was the hardest for me! I started to get nervous and a little stress a couple of min. before this workout!! I Knew what kind of brutality was waiting for me and I was right ;)
    Thanks Zuz for this amazing workout!!! I think the end of your video is also amazing :)

    BodyRocker Judith from MTL

  • Anonymous

    wait 1 hour and 10 minutes????? o my goodness, now im afraid to do this

  • Anonymous

    love this video!!!!! the graphics at the end is our sweat lol

  • Olivertay

    the title for this workout should be – DIED FOR BURPEES!!!

  • Olivertay

    u really a Crazy Zuzana!!! anyway, I will try it tomorrow morning and turn myself to be crazy also!!! Zuzana! please don’t included any burpees for next week anymore, I am sure I will vomited if u includes some burpees inside your workout next week!!!

  • http://www.facebook.com/profile.php?id=1490546298 Elena Doncheva

    THIS IS BRUTAL!!!!!!!!! I’m so proud of myself, cuz i managed to do it ! :) )))) 1h 15 min I’ve never felt this hot, i thought that i was burning, really! Think that tomorrow i’m gonna have a huge muscle strain on my back ! yeahhh . During the 3th round and the 4th one sometimes i needed to switch on beginners mode, but at least i did all of it and i’m so happy! COME ON, BODYROCKERS u cant do it !!! Wish u good luck :P

    Zuzana and Freddy, thanks for almost killing me with this workout ! :D U ROCK!

    • Yashizzle

      reading this made me scared and excited at the same time lol

  • Anonymous

    Noooooo Burpeeees :D I hate burpees, but kinda in a good way, I hate them but I never wanna let them beat me, so I always have to beat them :D I feel much better today, I think I will be ready to workout again tomorrow :) ))
    Zuzi, your skin is GLOWING on today photos, do you have some kind of glowing lotion on you skin, or is it just a lightning? (or you just glow from inside out???) :D

  • Ioana

    This is not Brutus talkin’, but this IS too much. I did 300 reps in one hour and 10 minutes, and i can’t even see anymore. i’ll do the rest of 100 reps later, i can’t actually move right now, every single inch of my body begs for mercy…

  • Anonymous

    Thanks for the support Caroline!

  • Anonymous

    I just love how positive you guys are in every single one of your videos!!! :)
    I really like the way you incorporated the names of the exercises into the video, it’s great! And what you did with the signature at the end as well, it’s awesome!! Great job you two!! :)

  • Anonymous

    Hi Zuzana,

    Actually I like it…the “tattoo” that is.

    Maybe we need a secret handshake as two people meeting and squatting down to do burpees might be a bit awkward . 8-) Maybe it could look like a burpee somehow.

    –Chris

  • Kirry

    Maybe you´re comming down with something and your body needs more time to recover. I have been having the sniffles and feeling very tired for a week now and I notice my body really needs its recovery time, as yours did in the last two days. Id suggest a nice bean (full protein) salad and green tea to make you feel better soon. :)

  • Jessy

    Shane, considering it’s not a real tattoo, I don’t think you have to worry about that. ;)

  • Jessy

    Freddy, excellent work on the video! I love that there are the names attached to each exercise.

    PS: Zuzana, that’s a FABULOUS outfit!

  • http://www.janetspreiter.com Janet

    I going to have nightmares about doing this tomorrow morning!

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  • Pao

    jajajaja Zu you gave up the taurine idea????

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  • Squirrel

    I love the new concept for the video with the name of the exercise!

    • Squirrel

      wow and the signature at the end is AWESOME!!!

  • Yashizzle

    I’m totally getting a tattoo like that on my future 6 pack ;)

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  • Anonymous

    Try it and see…

    • Sarihndipity83

      If there’s no heavy breathing then something’s definitely wrong. Lol.

  • http://delightfultastebuds.wordpress.com Jos

    Brutal!! But that won’t stop me to do it! :D