Oh thanks, I’m waiting for our today’s workout. I was about to do Stephon’s workout but since it’s up now. I’ll do this born this way after my coffee (I’ve no green tea yet…. and besides, I love coffee can’t live without it or before my workout).

Happy valentines to you both, Freddy & Zuzie and all Bodyrockers all over the world. :)

Fabulous job on the new video format, guys. Having the subtitles for each move, and the beginner variations right in there will help out a lot of people who are just getting started, is my guess. Seriously -I loved it. Also lived your little artistic expression at the end. Congrats. I would have added exclamation marks into this post but I spilled tea on my laptop and some buttons don’t work…one of them is the exclamation mark button ;-X

I did the Grand Theft Booty/Counter Strike workout earlier today because I had the time, and did better! Woo-hoo! This is on the agenda for tomorrow. Have a good Valentine’s day everyone!

I am so excited about this week workouts! 20 min HIIT are my favorites!!

Hi Freddy and Zuzana!

I LOVE the new video layout! Its so colourful and exciting! Just going to start my workout! I love these shorter more intense ones! Happy Valentines Day!

Freddy’s getting jiggy with the graphics, yo! Looks good, very organized. :)

again awesome video format!
I’ll do it tomorrow! And that’s perfect because I want to focus my workout on legs as I did the new 400 workout today, and can’t feel my arms anymore ;)

I love the new video format. Thanks for doing that Freddy. Very artistic!!! :)

Here’s my scores:

Sumo Squats with Sandbag – 16, 10, 11, 10, 14, 9, 11, 8
Plank Knee Touch – 16, 15, 14, 13
Sandbag Swing – 19, 18, 19, 19, 20, 17, 19, 18
Side to Side Plank Jumps – 25, 22, 25, 23
One Leg (Half)Squat & Side Kick – 7, 7, 7, 7, 7, 7

Extra:
Push Up = 10
Seated Torso Twist = 60
Pull Up, assisted = 10

I’m getting ready to prepare my cauliflower cream soup now.

Thanks for this workout. I was dripping on this one. :)

hey bodyrockers, zuz, and freddy!
my scores for today:
sumo squats (15 lb dumbell) :13,12,12,12,13,13,12, and 4 triple sumo jump squats w/o weight
plank knee touches 15,17,18,17
sandbag swings:17,16,18,18,18,18,17,18
plank side jumps: 30,40,36,44
one leg squat w/ kick: 5,5,5,5,5,5

plus 12 minutes jump rope- 1 chinup during 10 secs rest, and 20 secs jump rope for 24 rounds
plus some ab work and stretching
awesome workout

o yea happy valentines day guys!!!
my boyfriend got me amazing gifts, but also CHOCOLATE lol. idk what to do with it. i ate 4 pieces today!! what should i do with this?

I love the new video format, with the subtitles!! You guys are great :-)

LOVE LOVE LOOOOVE the new video graphics, you nailed this one Freddy! It is really helpful when it is done this way :) Will do this workout today after work, yay! :)

Share it with him:)

First off… I love the new format! It’s really smart the way you included modifications for beginners as well.

I am really excited to give this workout a go this afternoon, it looks really fun… yes, there I said it, fun! Who would have thought that I could ever say something like this ;P

I love your superfoods challenge, mostly because they are all tasty foods! The food industry had us trained to believe that only junk food can be really tasty and that if you are on a diet, or if you want to eat healthy, you are destined to eat disgusting foods. That is so far from the truth! If we only put a little thought into preparing our meals we can see how delicious healthy eating can be and the healthier we eat, the more we are going to dislike junk foods.

I used to eat sweets on a regular basis but then I had to stop since I discover they were on of the reasons for my migraines (imagine that!). Now I might eat them every once in a while but I don’t even enjoy them anymore, my taste has adapted. I now enjoy baking my own treats, with healthy ingredients and I wouldn’t go back for anything in the whole world!

Everyday there is a surprise on the site! The intro and graphics are awesome! Can’t workout yet but I enjoy watch and getting my daily boost of motivation to not fall of the wagon with my diet. As far as the challenge, I have switched my coffee to tea (HARD TO DO!!! ) In morning I have an Earl Grey with a splash of unsweetened Almond milk and 1tsp honey-YummO! I also started adding grapefruit to my salads and instead of oats I’ve switched to Quinoa. Use to have peanut butter on toast, switched to mashed avocado, lets see what else…? Oh also, I got can of pumpkin puree and add some to yogurt. Ok everyone have a beautiful day! Thank you Freddy&Zuzana, Muah!

I just did this workout and I must say. I was dog dead tired at the end. These are the workouts I LOVE. I love to have to peel myself off the floor because I’m so tired I can barely stand. Thanks for a great workout and look forward to more.

I’m new and just getting started so please excuse my ignorance but I can’t understand the interval timer set up. 3 set of 4 minutes is only 12 minutes. What am I missing? Oh, wait, I see; it’s actually five four minute parts to get to 20 minutes. What is the break between each of these parts?

I like the new video and graphics. I did this workout yesterday and am just starting to get back into working out again. I love your workouts in that they are challenging and motivate you to train hard. :)

I really like the exercise titles etc on the video too. Good idea with back to back beginners to shorten the video time

Lovin the new graphics and video elements :)

just did this workout, so fun! love these short intense workouts!

i just have one question, ive been bodyrocking for about a month and my one leg squats are really not deep at all! i just cant seem to get any lower, i try using a chair but still it seems im not strong enough to do them properly. does anyone have any tips??

off to do 20 mins off skipping!

The break is a gulp of water :)

I must say I’ve been missing this kind of workout for a while:) I enjoyed it and here’s my score:

Part 1 & 4:
1. Sandbag Sumo Squat L: 15 – 14 & 14 – 12
2. Plank Knee Touch: 17 – 17 & 18 – 21
3. Sandbag Sumo Squat R: 15 – 13 & 13 – 13

Part 2 & 5:
1. Sandbag Swing L: 16 – 16 & 16 – 16
2. Side to Side Plank Jump: 43 – 47 & 47 – 48
3. Sandbag Swing R: 16 – 16 & 16 – 16

Part 3:
5 Onleg Squats & Side Kicks each round.

Instead of skipping I was running for 60 minutes – my long run of the week. I had to have a little energizing snack in between because my legs were a bit jelly after the workout.

The new diet challenge series really got me so much focused, actually properly focused for the first time since the pre-Christmas time, I’m so glad I managed to build up the momentum again. It might seem like quite a long time (nearly 2 months) but in the past the gap between two diets used to be much longer. This must mean only one thing: I really am on the lifelong journey and even when slipping with the diet, I don’t slip with the workouts which makes me really proud of myself. Now, thanks to the diet challenge I’m totally perfect:) Thank to you guys for all of that.

Yay! I just finished my first entire BodyRock workout! My legs are a little wobbly, and I had to do the chair assisted variation for one leg squats, but I did them all. One day, I’ll be able to do them AND look as graceful as you!

The video, the graphics, the light, the clothe……EVERYTHING keeps getting better, im up to all workouts again, finally my motivation came back! THANK YOU GUYS! great workout, finally got my muscles burning

I really want to see that whole series!

Booohohohohoooo, my throat pain is back again :( stronger than it was on friday, booooo :(
Going to bed immediatelly, got some medication, I will not workout again today, boooo :( I was so looking forward to it when I saw it this morning :( So I am taking some hot honey tea and heading to bed to be fit soon, I think half-cured never ends up being ok :(

If my husband made me chocolate caramel brownies, I would HAVE to eat them too :)

Get well sooner Nina and stay in bed, I will do my workout today for You to speed up your recovery :).

Thank you Zuzana!!! I loooove short intense workout because I don’t feel left behind and I feel so great after the workout not frustrated!! Thank you again!

I have the same issue and the reason for mine are my knees. They are a little damaged and I cannot bend them over 90° (knee over toe) without pain so they lock automatically. Of course, the one leg squat isn’t very low then but I found for myself that I get a good burn too when I just get as deep as I can, and instead of getting the whole way up for one rep I stay at the lowest possible point and just “bounce” in mini mini mini and superslow moves up and down. Ouch! :)

We use Henkin – see the links in the workout breakdown :)

Nice!
The shorter workouts are definitely really hard too if you push a lot and don’t take much of a rest between the parts. Here are my scores:

sandbag sumo squats (left): 18/15/17/14
plank knee touches: 18/22/25/27
sandbag sumo squats (right): 17/16/17/16

sandbag swing (left): 16/15/16/15
plank side to side jumps: 38/42/49/48
sandbag swing (right): 16/14/14/15

one leg squat + side kick (left): 7/7/6
one leg squat + side kick (right): 6/7/7

Doudelidouuu I’m feeling good :)
Trying to get my 2 best friends to start doing these workouts, this is gonna be a hardcore fight lol

Ah, that’s really intense. Like the feeling after this challenge ))) And my scores are:

Sumo Squats with Sandbag – 17, 17, 16, 18, 19, 17, 18, 20
Plank Knee Touch – 16, 18, 18, 20,
Sandbag Swing – 20, 18, 19, 19, 19, 18, 18, 18
Side to Side Plank Jumps – 32, 32, 36, 38
One Leg Squat & Side Kick – 5, 5, 6, 6, 5, 5

One more, Zuzana, when will be the REALTIME workout? I like it so much)))

Ah, that’s really intense. Like the feeling after this challenge ))) And my scores are:

Sumo Squats with Sandbag – 17, 17, 16, 18, 19, 17, 18, 20
Plank Knee Touch – 16, 18, 18, 20,
Sandbag Swing – 20, 18, 19, 19, 19, 18, 18, 18
Side to Side Plank Jumps – 32, 32, 36, 38
One Leg Squat & Side Kick – 5, 5, 6, 6, 5, 5

One more, Zuzana, when will be the REALTIME workout? I like it so much)))

I like the new video format! Great job, Freddy! Just a little note, the intro could cut down a bit – the part where it showed Round #1 etc etc :)

Anyway, I did this this morning and here are my scores:
- Sandbag Sumo Squat (SB on Right shoulder) – I used 20lbs backpack
R1: 13-12 // R2: 13-10
- Plank Knee Touch
R1: 20-20 // R2: 21-20
- Sandbag Sumo Squat (SB on Left shoulder)
R1: 14-12 // R2: 11-10

- Sandbag Left Arm Swing
R1: 15-14 // R2: 14-14
- Plank Side to Side Jump
R1: 30-29 // R2: 30-30
- Sandbag Right Arm Swing
R1: 15-13 // R2: 13-14

- One Leg Squat & Side Kick (Left) -modified and more like half squat
5-4-4
- One Leg Squat & Side Kick (Right)-modified full one leg squat
5-4-4

I could almost do one leg squat on my right leg – although I still had to hold on to the chair. Still need to work more on my left leg one – even with modified, only managed to go half squat! Practice, practice!

Squats are my weakness up to this point. Even my sumo sandbag squat scores are pretty low compare to most ppl. But I won’t give up!

Hi Zuzu & Freddie!
Freddie, I must say I am loving what you are doing with the clips! The videography and editing is always brilliant but the new vibe with graphics and subtitles are really great!! You never cease to amaze! :) This workout was awesome!! Really tiring!! My legs really wanted to give out by the second round… Brutus was pulling at them… but I prevailed. I always do. These were my scores for today:
Sandbag Sumo Squats: 16, 16, 14, 14, 15, 14, 12, 13
Plank Knee Touches: 18, 19, 19, 21
Sandbag Swing: 18, 18, 16, 17, 18, 17, 17, 18
Plank Side-to-Side Jumps: 39, 36, 39, 32
One Leg Squat & Side Kick: 6, 6, 5, 5, 5, 5

The sun is shining and the snow is melting. I have to admit… Im thrilled!! I can’t wait for warm weather again!!

Yes, it’s all colorful, explosive (like the workouts) and exciting! I like the round/time information too, you don’t have to page down to Zuzana’s comments to make sure you got it right. These one leg squats are killer, I can’t seem to keep my lower leg straight, my ankle bends and my knee goes way out over my toes to keep my balance. Any body else in this boat? Here are my numbers anyway:
Sandbag Sumo Squat 11, 11, 10, 11, 12, 12 11, 11
Plank Knee touch 17, 16, 19, 18
Sandbag Swing 15, 15, 15, 16, 15, 15, 15, 16
Plank side to side 32, 40, 40, 43
One leg squats 7, 8, 7, 8, 6, 7

Thank you katic! Please let me know after what my score was, lol :D Thanks a lot :)

Hi Zuzana, Freddy & BodyRockers!! :)
I got back from the wood yesterday night!! We went to a cottage again me and my husband and it was awesome…. we did all kind of activities!! I took a rest yesterday and did the 30 min moderate skipping on Sunday! I just finished this workout for today!! My scores are similar to Zuz`s one :) I`m very happy… I`m getting stronger everyday!! And my definition look also better!! For the challenge, it`s doing weeellll!! :) I can`t imagine a meal without Superfoods! Thanks again for all those amazing free workouts and tips!

Judith

I’m sorry you’ve got a sore throat Nina – some herbs that might help are: goldenseal, slippery elm and licorique. Garlic supplements may also help boost the immunde system.
Rest up and feel better soon! :-)

This workout was so much fun – I sweated bucket-loads! …And yeah, the editing and graphics are a lot of fun. Great idea to put the beginner mods right in the sequencing of things.

You two just ‘Keep Getting Better’, so here’s a song for you! :-) Love ya!

http://www.youtube.com/watch?v=gkPxgUshpec

Thanks for the tips Dheana! :) So far only honey helps me kinda “soften” the pain. It is like I have sand in my throat, sharp little rocks or something… :(

I second Dheana. Slippery elm is top notch for throat pain!

Never heard of that, gonna search the net :) Do you guys think I can get it in a pharmacy? Maybe some Czech bodyrockers will help me in what name can it have here? :)

I like a juice I make with lemon, ginger, and apple in my juicer. It is really refreshing and is probably even better hot with honey. Hope you feel better soon!!

Awww, you guys are so sweet, I am so happy to have you all virtually around me :)
Thank you so much Janet :)

I really like your new format. Your creativity is boundless! I must say I find these 20 minute workouts easier to maintain full intensity. Not to mention the ease with which it fits in my schedule. Thank you!

I was happy to see a workout that wouldn’t tweak my currently gimpy shoulder (meaning no million burpee workout). I took the dogs out for a little easy jog up the hill (instead of jump rope) and finished off with this.
sumo squats: 16-15-16 -0 17-16-12-14 I realized too late I got my sequence wrong on the first group
plank knee touch: 15-20-24 25-26 So I had an extra round of this instead. Oops
Sandbag swing: 16-16-16-16 17-17-16-16
plank jumps: 33-34 38-39 I started finding a rhythm on this
one leg squat and kick: 6R-5L-5R-5L-5R-5L My left leg tends to be weaker and needed a little help on half of them.

This was a fun one!!

You will need the upper body strength you develop here to carry the twins around :)

Hey Guys…

Great job on the new look of the site…very attractive! Especially luv the paint splatter at the end :) I had a great time with this workout…it was a lot of fun. Although I still need to work on my one leg squat. I find this exercise and the dive bomber push up really hard to master. Practice makes perfect as they say, so I will continue to work on this.
Here are my scores:
Sandbag Sumo Squat: 15,17,13,15,15,14,15,15
Plank Knee Touch: 17,15,17,16,22 (think I did an xtra one here)
Sandbag Swing left: 15,15,11,15,15,11,12,15
Side to Side Plank Jumps:42,40,35,45,33 (this one was fun!)
One Leg Squat & Side Kick: 3,2.5,3,2,3.5,2 (this was soooo tough! definately modified with a chair)

Thanks Zuz and Freddy
And Happy Valentine’s Day…how did you guys spend it?

well Nina, your scores shows that you are a bit ill :))

Sumo Squats with Sandbag – 15,14,10,12,12,14,12,12 (with 8 kg weight)
Plank Knee Touch – 18,16,19,20
Sandbag Swing – 15,15,15,15,12,7,12,12 (with 8 kg weight)
Side to Side Plank Jumps – 33,40,40,37
One Leg Squat & Side Kick – 8,5,7,6,6,8 (with chair support )

I dont know after these sumo squats how I will be able to do my running training tomorrow LOL :D

Im new to the site but I love it!! Always been really active but I am really getting results with your workouts! Love ya guys!

I must say I am proud to live in St. Catharines ON with a Body Rocker like you…..your scores are always incredible! Very inspiring!!!!

Take care of you Nina. I hope you’re feeling 100% soon! :)

Great workout! Here are my scores:
SSq- 19,20,19,20,19,18,18,16
PKT-14,19,19,21,19,20 (I did two extra I have no idea how I did the sequence wrong but oh well)
SSw- 14,15,15,15,15,14,15,15
PJ-25,24,21,25,23,23 (same as above lol)

One question though do you bend your knees when you do the Sand bag swings?

Thanks
Zuzana & Freddy
1LSq-7,8,8,8,7,7

I just finished this one. I think I messed up on the first (and 4th) round. I alternated squats with plank knees (squat right, plank knees, squat left, plank knees) so my scores are a little different. This was a good and energizing exercise! When it was over I wanted to keep going! So I did a little skipping rope.

Kettlebell squat (rt): 12, 11, 12
Plank Knees: 16, 16, 17
Kettlebell squat (lt): 13, 15, 20
Plank Knees: 17, 16, 15
Kettlebell swing (rt): 19, 19, 18, 19
Kettlebell swing (lt): 18, 17, 17, 18
Plank side to side jumps: 22, 20, 24, 23
One Leg squat (rt): 7, 7, 7 (assisted with a door jamb)
One Leg squat (lt): 6, 7, 7 (assisted with a door jamb)

Hey Zuzana, I LOVE your honesty at the end of today’s workout video when you candidly tell us you changed your mind on skipping after the workout. It’s refreshing to see someone of your fitness level and intensity humbly admit it’s okay to stop when you feel you’ve had enough. Very excited to do this workout today although I do dread those ever so challenging one legged squats. I am not able to go all the way down without falling over or once I get down I can’t get back up with proper form. I guess that’s more reason to do them more often!

I just finished this workout; it was wonderful!!!
For the sumo squats I used a 25lbs sandbag and got a score of 16, 16, 16, 15, 14, 12, 10, 13.
I am wondering what the weight of sandbag is that you used Zuzana? I love it when you post your scores because it helps me to push myself even harder to try to beat you (which is an extraordinarily difficult task..ha), but the competition really helps. Thank you!!

Hey, I’m a New BodyRocker. I’m Kristy, I’m 25 from the US. I found the site three weeks ago and have been doing the workouts now for two weeks. I’m already feeling happier and more energetic. I loved this workout, it was the first one I was able to complete in full! I’m so pumped! Instead of doing the 12min of interval skipping I did another round of the one leg squats. Down with Brutus!

I’m soo sore and still feel really uncoordinated, but in a good way, that I haven’t felt since I was a college athlete. I’m so happy I found my way here! Thank You Freddy and Zuzana for creating and sharing your workouts!

Hi :)
First of all…great job with the video ;)
And second…I just finish the exercises :D so happy with me hehe
Here are my scores:
Sumo Squats with Sandbag – 12, 11, 13, 12, 11, 11, 12, 13
Plank Knee Touch – 15, 15, 17, 16
Sandbag Swing – 16, 14, 16, 16, 14, 15, 15, 15
Side to Side Plank Jumps – 30, 32, 35, 37
One Leg Squat & Side Kick – 7, 6, 6, 6, 6, 7 (for me, this was the hardest exercise..I have to do it with the beginners modification…I don’t know how you guys do this exercise :S )
After that, I jump 12 min with the jump rope :)
Thaks again for a great exercise

I am planning to get certified as a personal trainer. I was researching the different certifications and I noticed that you chose the ISSA. I looked at several different gyms such as the 24 hour fitness and none of them have the ISSA listed as one of the certifications that they are looking for. Any information on how to go about this journey to become a certified personal trainer would be very highly appreciated, thanks

Ahhh I feel your pain! I am going through the exact same thing and havn’t been able to work out for 3 or 4 days now! I am so bumed out because I feel lazy!! grrrrr hopefully we will both be able to be back at it tomorrow! Feel better!

A guy who’s baking – HOW could anyone resist that? More sweet and loving than bying flowers, chocolates or even diamonds :) Hope you all had a lovely V-day!

Hi Amanda,
Zuzana is here with me :) This is really tough because you have to follow your doctors orders to the letter. The last thing that we would want to see happen is for you to cause further damage to yourself – giving yourself time to heal in a safe way has to be the number one priority! We will still all be here for you when you are ready to come back, and in the meantime you can focus on the diet challenges that we will be doing together each week. Focus on getting better!

I agree, your videos are just amazing. Gave this one all I had. Did part 3 a 2nd time because it’s my weak link:)
Sumo Squats with Sandbag L– 13, 13, 12, 12
Sumo Squats with Sandbag R– 13, 13, 12, 12
Plank Knee Touch – 21, 22, 22, 23, 22
Sandbag Swing L– 16, 16, 16, 16
Sandbag Swing R– 16, 16, 16, 17
Side to Side Plank Jumps – 32, 30, 40, 39
One Leg Squat & Side Kick L– 6, 6, 6, 6, 7, 8
One Leg Squat & Side Kick R– 6, 6, 6, 7, 7, 8

I’m planning on using ISSA because I train runners on my own, but my wife went with ACE because they are so well respected among gyms etc.

Can’t say it enough… The new additions to the video are awesome. Streamlined.

Z, Can you post sandbag weight when sandbag exercise come up in the future? I don’t have a bag yet and would like to get an idea of what type of weight to throw around. Thanks!

Hey guys..so I was having a pretty rough day, took an absolutely brutal accounting exam, and it had me really down. Doing this workout was really a great stress relief for the last few days I’ve had. I was able to forget about everything else and just concentrate on giving this workout my all.

Here’s how I did:

Sumo Squats: 16, 16, 16, 16,15, 16, 15, 15 (using ~25 lb duffel bag)
Plank Knee Touch: 22, 21, 20, 24
Sandbag Swing: 14, 14, 14, 15, 15, 14, 14, 14 (same bag)
Side to Side Jumps: 40, 39, 38, 40
One Leg Squat Kick: 6, 6, 5, 6, 6, 5
I even added in some skipping, push ups, reverse push ups, and knee tucks afterword

After Death by Burpee (a.k.a. the 400 rep)which I did yesterday, this felt great. Really challenging but really doable. But I was pretty stiff from yesterday. I’m just having a post workout mini meal of chopped tempeh, a few olives, a small handful of whole wheat spiral shaped pasta on rocket and baby spinach leaves…a little fresh lemon juice a touch of olive oil and some black pepper. I got super foods and fresh veggies into every meal today so I’m feeling pretty happy with myself :-)
Scores:
Sumo Squats with Sandbag – 14,11,12,12,11,11,10,12
Plank Knee Touch – 17, 17, 19, 18
Sandbag Swing – 16, 15, 14, 16, 17,16, 14, 16
Side to Side Plank Jumps – 19, 17 (Brutus was talking trash at this point) 32, 36
One Leg !HALF! Squat & Side Kick – 5, 6, 5, 5, 5, 4 – I really need to work on these!
Skipping 12 min.

I really like the challenge to include super foods into our diets. I love the idea of putting good things into your body. I started mine since this summer, I just started going to the local Farmer’s market and get lots of fresh produce, I tried many things I haven’t tried before and loved it, like different types of squashes, etc. So, the way I was incorporating that into my diet was by making salad for lunch every day, doesn’t take a whole lot of time, I would precut a lot of it from the night before, and adding either grilled chicken, tuna or canned salmon.
In the winter time I really love soups, especially being Russian we ate a lot of soups growing up. It’s so comforting to me in the winter time.
I just bought a crock pot and made this really delicious chicken stew.

I took 2 chicken breasts with bone, covered them with water, added seasonings, can of fireroasted tomatoes, can of tomato paste, cut up a couple of potatoes, carrots, and then just added whatever veggies I had around, kale, sparagus, brocoli, little lima beans, sauted onions and a few cloves of garlic, I also like to add a couple of dry bay leaves and a few whole peppercorns, plus a little cayen pepper for a little spiciness. Once the chicken was ready, I just pulled it off the bone, cut it up a bit and put it back into the stew. I cooked it for a few hours and it thikened as it cooked from the soup consistency to more like a stew. It turned out really delicious. It’s so comforting on those cold days.
So, that will be enough to provide lunches for me for the whole week. I also think it saves time and money.

I am wondering about something though, I know with salads and lightly sauted veggies you retain most of the nutrients. I am not sure if it’s the same for the stews or not. Is this a good idea or should I just cook a little at a time.

Oh, almost forgot. I discovered another super easy and healthy way to cook things – Parchment paper.
In the States it’s sold in a roll with like the plastic wraps and foil.

I made salmon with grilled sparagus, zuchini, carrots and onions.
So, I cut up sparagus spears in half lengthwise, I also cut up zuchini and carrots into long thin strips, chooped the onions. Seasoned veggies with garlic powder with herbs (or whatever seasoning on hand), sprinkled a little olive oil. I folded a large piece of parchment paper in half, put down the veggies and then a nice piece of salmon (also seasoned in the same way as veggies) on top, sprinkled little onions and the remaining veggies on top, folded up the paper, like a package, envelope or something similar annd roasted it in the oven at 400 degrees (F) for about 13-14 minutes (depends on the size of your salmon or meat).
It turned out very moist and tender, no mess to clean up, just throw away the paper. I will be experimenting with this parchment paper trick some more for sure. And it also was very light and healthy. I tend to overcook things a bit, so this will definately help me to avoid that problem.

I agree with everyone, new video format looks awesome!

Thanks Freddy :)

Ehe, I’ll take advantage of my first comment here to say that I really like the new presentation of the videos ! Good work Fred, it looks really cool !!! :-))

Also and like some many before me, I’d like to thank you very very much for inspiring me and taking me into doing your BodyRock workouts. Unfortunately because of my hours of work I cannot do better than 2 (rarely 3) workouts per week when I’m not too tired, and I can’t do all exercises. But when I finally do one, I give everything I’ve got and it feels SOOOOO good ! :-P

And last thing, I really enjoy knowing you guys are into vegetarian diet without being too extreme and yoga. I’ve discovered these 2 wonderful ways of Life 4 years ago and it’s great to see you are like ambassadors through your website and community. Not forcing anyone, just showing, explaining and bringing awareness. :-)

Hi, I’ve been doing the bodyrock workouts for 3 weeks now and I love them, but my knees hurt! Im fine walking but they hurt whenever I bend or kneel! lol Is this something you just have to work through or should I take a few days of rest? Any recommendations on workouts I can do that aren’t high impact on the knees? I feel pretty stupid asking this but I really don’t want to stop working out with Zuzana and Freddy!

With the new site I am having a hard time being able to find the workout tutorials where Zuzana breaks down each exercise and gives you beginner variations. Can anyone help me?

Hi Guys,

My name is Rachel… 23 years old from SC, USA.
I found this site 5 months ago but only to look at recipes and different exercises. Today was officially my first workout following Zuzana’s lead… I have been doing Insanity for the past 4 weeks but I feel like it’s kind of a waste of time (workouts last anywhere from 20 mins to over an hour)…

I have always been the type of person to jump from one thing to another when I don’t see results… How long would you guys recommend doing these workouts before I start to see results…2 months?

When I can’t do an exercise correctly (one legged squats) I get so frustrated with myself… it’s so awesome to know that there are other people on here who struggle with the same things I do. I love the close knit community here at bodyrock.tv. Keep up the great work.

Oh, btw bodyrockers, if you don’t have a gymboss go to google and type in interval timer and you can download a free timer, i used it “Born this way workout”. Super helpful.

Hello Zuzi, Freddy and Bodyrockers!!
I just finished this workout. I wanted to take it easy after the 400 reps and to work my legs. Don’t get me wrong, this workout was still an intense one. I would say medium intensity – I didn’t take a break in between the parts to make it more intense (30 rounds in a row) and I used my 33lg homemade sandbag.
Here is my score:
Round 1//Round 2
Sandbag sumo squats (33lb sandbag): 13-12/11-12//10-10/11-11
Plank reptile knee touch: 18/20//20/20
One arm sandbag swing (33lb sandbag): 15-16/15-15//16-16/16-16 (my abs were working so hard for these ones!)
Side to side plank jumps: 40/42//44/48
One leg squat & side kick: 5-6/5-6/6-7 ( I made huge progress on these ones thanks to you. Not assisted and all the way down. Bye bye the previous me struggling to do them!!)

Great workout!
Take care!

Take some time and rest :)

Hi guys, I just did this one today…it was intense..my abs were screaming on the 2nd set of plank jumps. And I really like the plank knee touches!

My scores
Sumo Squats with Sandbag – 15, 14, 13, 13, 14, 10, 12, 12
Plank Knee Touch – 18, 19, 18, 18
Sandbag Swing – 16, 16, 16, 16, 15, 14, 13, 12
Side to Side Plank Jumps – 39, 40, 40, 41
One Leg Squat & Side Kick – 7, 6, 7, 7, 5, 6 (I couldnt do the squat all the way down, but I didnt use a chair)

Thanks for another great workout!!

Hey,

I have pretty weak knees to start with, and I’ve been doing the workouts for 3 weeks as well and my knees and ankles really started to hurt. I took two days off, and my knees are fine again! Good luck and don’t give up!

OK here are my scores I just finished this workout! I am still sweating!
Sumo squat (left) 12, 12, 10, 8
plank knee touch 20, 22, 20, 22
sumo squat (right) 10, 10, 9, 9
sandbag swing (left) 16, 15, 10, 8
sandbag swing (right) 14, 12, 9, 9
side to side plank jumps 24, 23, 20, 22
one leg squat and kick(left) 8, 7, 6
one leg squat (right) 7, 6, 7
Then I did the whole 24 rounds of interval skipping! I didnt think I would be able to make it through and I planned on stopping at 12 rounds but then I just got motivated and went for it! Listening to music reallly helps with this! :)

O! I forgot to add that I used my kitchen counter as support for balance during my one leg squats!

I have to agree with the others, the changes are great!! I love the new graphics on the videos and the still shots for each exercise!! Awesome!
This workout was really tough, and I loved it. The harder the workout, the more I seem to love it.
I skipped for a few minutes to warm up and then got to it! I used a 25 lb dumbbell instead of the sandbag. I was going to use 30 lbs, but it turns out that was a little ambitious!

Dumbbell Sumo Squat 16, 14, 14, 12, 10, 11, 15, 9
Plank knee touch 13, 16, 15, 14
Dumbbell Swing 17, 15, 11, 14, 13, 13, 12, 12
Side to Side Plank Jumps 25, 35, 35, 32, 26
One leg squat with kick 6, 6, 6, 6, 6, 6 (the last two I also managed one more squat before the bell dinged)

Those side to side plank jumps were awesome! I got really winded, but I wanted to push as hard as possible. Brutus was not getting me today, but I was a little afraid of Captain Vomitor! Eeeks!

Another fantastic workout!!

How much weight are you guys putting in your sandbags? I made one and total weight it’s about 26 lbs/ almost 12 kg. Is that about what other people are using?

I started to practice the one leg squats to tone my legs and butt and I couldn’t do a single rep either when I started. No other exercise will prepare you for the one leg squat. It’s only about regular practice. Today you can bend your knee only a little and tomorrow you might get your thigh parallel to the ground. I practiced 3 days in a row multiple times a day before I managed to go all the way down with my butt. Keep practicing because this exercise is really worth the effort.

Thank you Francisco. Best regards to your wife.

Thanks Leslie-Anne! I’m going to go try it now!

I think mine is about 20. I filled one sandbag holder to the limit. I haven’t added the second one because it is a new thing for me and don’t want to go overboard and blow a piston! :)

What I was always told as a runner was… not to worry too much if the pain is on the outer side of the knee or the back side because it is ligaments. If it is in the kneecap area it is probably a lack of arch support in the shoes. And if the inner side of the knee hurts it is cartilage complaining and that is something more serious that you need to pay attention to. If it were me I would make sure you are tracking your knee directly over your toes when you bend the knees as this reduces the torque on the knee joint. Maybe if the sumo position bothers you try putting your feet only hip distance apart. This is less challenging to knees and hips.

Impressive!

Yeah, loving the new formatting. Because I am in Australia I am ahead time-wise (not to mention I am coming to the end of my summer, so I am training to get into shape for winter!), so sometimes I have to wait to do yesterday’s workout. But that’s ok, that’s what comes with being so far ahead! ;) I forgot to count reps a couple of times and then also alternated the exercises incorrectly the first time, but anyway, here’s my scores:

First round forgot to score.
Second round: sandbag swing: 10, 11, 10
plank jumps: 21, 20
Third round: squat kick r: 8, 8, 7. Left: 7, 10, 7.
Repeat first round. Sumo squat: 13, 14, 14.
Plank knee touch: 15, 17, 20
Repeat second round: s. sq: 11, 12, 12.
Plank jump: 33, 10, 15

Thanks people.

You rocked girl!! :)

I loved the new format too! It´s very dinamic and easier to visualize the exercises…

WOW!!

You really did a wonderfull job girl!! :):)
I did some extra exercises too, and my quads are shacking sooooo much here!! LOL

you are very strong!! Soooo nice scores and extras!! ^^

Never feel behind we are all running togheter… <=)

congratulations!! =D

the same happened to me, it´s still challenging!! <=)

Well just did it:
Here my scores:
Sumo squats with sandbag: 18/18/18/17/17/16/18/15
Plank Knee Touch: 16/18/18/18
Swings (with 10kg ring): 16/16/16/16/15/14/13/16
Side to side plank jumps: 45/43/40/42
One leg Squat & side Kick: 6/6/5/4 (this is killer!!)

Then I added 20 minute (25 seconds work/15 seconds rest) of abdominal work and skipping (low jacks)
it was:
Skipping:32/28/30/32/30/32
Side Plank Knee tuck:(righ side)5/ (left side)5, (right side)6/ (left side)6, (right side)4/ (left side)4
Skipping: 28/30/30/28/32/28
Side Plank Side Kick:(right side)6/ (left side)6, (right side)4/ (left side)4
Skipping:28/26/20/29
Side Plank Cross Knee Tuck:(right side) 5/ (left side)5, (right side)4/ (left side)4

I was doing like this: skipp, abs (right side), then skip again, then abs (left side), then skip….
Then I stretch for more 15 minutes and then shower because I was sweating like hell… hehehe

This new format is wonderfull and so beautiful, dinamic! I loved!!
Thanks a lot for sharing again a wonderfull wrokout!! =)

Just popping into say I did the workout and LOVED it! I am not going to post my scores, because I didn’t write them down like a goober. But that’s okay. I got myself a workout journal to keep track in from now on. Lovely workout wishes to all of the bodyrocking crew! :)

I would not disregard any pain even if it “just the ligaments” -I tore a ligament and was out of commission for two years in intensive sport rehab before and after surgery. I have similar problems with my knees -especially after skipping so much lately. Strechting and warming up is very important. Also propriosception exrecises, such as standing on a bosu ball and ‘wabbling’ around, doing one leg dead lifts, etc. in order to gain greater flexibility in your ligaments, etc. As Janet said, it’s VERY important not to hyperextend your knee when doing squats -ex. jump lunge -make sure your knee doesn’t go farther forward than your feet, and that your hip knee and toe are always in line, etc. TAKE A BREAK from ALL impact if you are compromising your knees -go swimming or something else. You only get one pair of knees…

I also think it helps non-english speaking bodyrockers, cause you can see numbers :))) My mom will appreciate it, once she finds her courage to start :D

Wow, I had such a great score :D I pushed really hard I think :) Especially with the Side to Side plank jumps, I remember these from the older workout, when Zuzi still had blonde hair, I hated this exercise :D I feel much better today, maybe I will try this myself today :)
Good job katic! :)

Hi Amandak,

I have no Anterior Collateral Ligament in my right knee and do most of the workouts here and one day hope to be able to do pistols on that leg (getting closer everyday). I would suggest you ask another doctor for a second opinion. It won’t hurt, but modern arthroscopic surgery is reasonable save and simple and doesn’t leave you with a huge scar. Usually just two little scars next to your knee cap.

If you have the surgery there will be physical therapy shortly afterward and they will work the leg. Still if I were you I would be upfront with the doctors and ask about working other parts of your body (to keep the Abs). But, don’t worry about not being able to do some level of exercise as they will want you to and you already have a level of fitness most patients don’t have. A big plus for your complete recovery!!! People who don’t do the physical therapy by the way usually have a tell tail limp!

Good luck and don’t do that ever again!
–Chris

I love the action shots of you, Zuzana, and great job Freddy! So, I just finished this workout and here are my numbers:
Sumo Squats (25LB): 18/15/14/15/14/13
Plank Knee Tuck: 18/19/18/17/16/16
Sandbag Swing (25LB): 16/17/15/16/15/15
SidetoSide Plank Jumps: 40/42/42/45/34/37
Pistol Side Kick: 5/5/4/4/4/3 (always a work in progress)

I did use a barbell for the squats and a dumbbell for the swings. I’m gonna do the divebomber challenge with skipping later on today cuz my lats are still sore from the 400 rep workout :)

just finished skipping, now im dripping!

sumo squat: 12 11 11 11 13 12 13 12
plank knee touch: 13 14 14 14
sandbag swing: 13 12 13 13 13 12 14 13
plank jumps: 18 17 22 18
squat kick: 5, 5, 6, 6, 6, 5

Found you on you tube,did the 30 min easy dose it skipping challenge yesterday[first time I've managed that long] & now this interval today & though I’ve not done interval training before I’m loving it & you for bringing this to us.I’m hooked. Andrea

usually sleeping :)

Does anyone else get hungry in the night like this? Any advice for Audreyn?

People have made their own – check in the BodyRockers section – does anyone have the link handy?

You repeat the first two rounds again :)

Agree on that, practice makes perfect, I do one leg squats daily everytime I go to bathroom at work (nobody can see me and everyone is always wondering why am I in there for so long after flushing, lol) and I can definitelly see the progress! But still the proper form is not what I can do and still looks scary to me :D I can go somewhere between half squat and 3/4 squat now :D

Agree on that, practice makes perfect, I do one leg squats daily everytime I go to bathroom at work (nobody can see me and everyone is always wondering why am I in there for so long after flushing, lol) and I can definitelly see the progress! But still the proper form is not what I can do and still looks scary to me :D I can go somewhere between half squat and 3/4 squat now :D

Hi Zuzana and Jennifer,

Here are Katie’s creative use of a Victoria’s Secret Bag: http://www.bodyrock.tv/2011/02/04/home-made-sandbag-by-bodyrocker-katie-team-colorado/

And my Military Laundry Bags Sandbag : http://www.bodyrock.tv/2010/11/26/how-to-make-your-own-sandbag-by-chris/

–Chris

I pushed super hard today and I’m pretty proud of my scores! I have a ton of work to get done this afternoon, so I’m going to omit the skipping, although there’s a slight chance I might get to it later. I stayed so nice and low on my sumos today – I’m getting so much stronger, PLUS, my back isn’t bulging out over the top of my pants anymore. I used a 15lb. dumbbell for the sandbag and I helped a little on the pistols with the dining room table.

Sumo: 16, 17, 17, 17, 16, 15, 16, 16
knee touch: 24, 29, 27, 28
swing: 17, 17, 17, 17, 19, 18, 18, 17
jumps: 41, 44, 46, 43
pistols: 5, 5, 4, 5, 5, 5

Ok, whoa – so I actually just watched the video and I lifted my knees on all the sumos but on the plank knee touches, I just kept my elbows bent and touched my knees to them but didn’t lift my hands. So I was a little harder on one, a little easier on the other. Oops. Next time, Gadget.

No :)

Hi guys :) Did this workout yesterday and it was totally BURN!! I finally managed to do a full pistol squats now yea!! I pushed hardest as I could and I’m happy with the score :)
I used 25 LBS. Sandbag today.
Part 1.
Sandbag sumo squats(L) – 17,15, / 15,15
Plank knee touch – 19,20 / 21,20
Sandbag sumo squats (R) – 16,14 / 14,13
Part 2
Sandbag swing (L) – 17,17 / 17,16
Plank side to side jump – 46,42 / 42,38….Great cardio,great burn LOVE IT!
Sandbag swing (R) – 16,16 / 17,16
Part 3.
One leg squat & side kick(R) – 5,4,4 (L) – 5,4,4

Ohhh I am so glad I did this and SO glad it is over!!!
I was looking forward to this one, because I was so sad I couldnt do it because I was ill… But now I can! :D I did I am crazy but you like it challenge before this, so I was nicely warmed up and ready to go. I am so glad I was home alone, because in the last round I sounded like I was giving a birth. So crazy, what 2 weeks with no physical activity can do to you! I felt so wear near the end and now I am totally wiped :D Plank Side2Side Jumps are something I hate from the beginning and I only remember doing them once in the past in one old workout. I suck at these :D
I didnt adjust my sandbag for a post-illness form, so I was using it loaded with 8kg of sand, damn it was SO HEAVY!!!
My post-illness score:
Part 1 + 4
Squats (alternating shoulder with sandbag on) – 15-14-14 + 14-12-11 (almost crying doing the last set)
Plank Knee Touches – 14-13-16 + 13-14-12 (getting really better with my ballance)

Part 2 + 5
Sandbag Swing Left – 16-13 + 16-12
Plank Side2Side Jumps – 19-18 + 20-20 (almost fainted near the end, BURNING!!!!)
Sandbag Swing Right – 15-15 + 11-13 (dropped dead on the floor after the last one, feeling like my arms are 150cm long now)

Part 3
One Leg (Half)Squat + Kick L – 4-5-4
One Leg (Half)Squat + Kick R – 5-4-5 (here I found out how much I really missed practising these)

I am really happy with my score, I was seriously thinking I am gonna die at the end. I can’t wait to start practising One Leg Squats again daily as I did before I got sick, missed that and my legs feel so weak! I am done for today, no skipping rope for me, I have to start slowly :) Tomorrow I plan to do Attacking Hot Warrior workout and probably skipping afterwards. Now all I want is streching and nice long shower! :)

The March 7 routine is not up yet, so I did this routine since I missed it the first time around.

My scores:

Sumo Squats with Sandbag – 16, 16, 14, 11, 13, 11, 8, 8 (27lb Bag)

Plank Knee Touch – 14, 15, 14, 13

Sandbag Swing – 15, 15, 10, 14, 15, 13, 15, 15 (27lb Bag)

Side to Side Plank Jumps – 37, 43, 44, 46

One Leg Squat & Side Kick – 6, 6, 7, 6, 7, 7 ( Still doing the assisted one leg half squat)

Skipping: Replaced with high knees & low jacks (24 rounds 10/20 sec)

58-24-57-22-35-22-57-23-56-21-53-21
56-21-54-22-56-21-51-21-53-21-56-21

Wow how the heck do you get sooooo low on the one leg squats Zuzanna!!!!???? I didn’t go as far or near as yu but I felt it on my butt!!! I hope to revisit all these wkouts and see how I improved in numbers and form. Again sweat all over me-I feel great! Had a rough night. I watched “Fast Food Nation” and it really disturbed me…Anyway, have a glorious weekend! Muakkkk

I did this one today with no break (30 rounds in a row) and it killed me… drops of sweat are dripping my keyboard
It was really intense and I love this feeling when you know you have given everything and can`t do one more rep
Here is my score
sumo squat (40lb kettlebell): 13-11, 11-11 — 11-11, 11-11
reptile knee touch: 16-16 — 16-16
sandbag swing (20lb kettlebell): 18-18, 18-18 — 19-19, 18-19
Pike jumps: 42,42 — 42,42
One leg squat and kick: 5-5, 5-6, 5-6

I love workout for the core and abs. They are my favorite.
It is too bad because I want to have bigger legs and buns but the butt exercises are the one I enjoy the less…

Tonight I did this workout for the second time. I really liked it, but should have reviewed the video rather than my workout log…I did it the rounds all wrong both times! Regardless of that, this was a great workout! We followed it with 8 minuted of jump rope.

This was my very FIRST BodyRock workout ever about 1.5 months ago, and I did it again yesterday!  I have to say, my scores weren’t better in number, but I believe last time I used a 20-lb weight and yesterday I used a 30+lb sanbag and a 32 lb weight for the swings.  The first time, though, I got like 28 on the plank touches…and this time I got 18-20…hmmm…I think I concentrated on my form more?

sb squat R: 17-18-14-13
plank touch: 20-19-18-18
sb squat L: 16-18-13-14
sb swing R: 18-18-18-17
plank jump (I did elbow plank and jumped feet side to side b/c of downstairs neighbors): 34-43-39-33
sb swing L: 17-17-18-18
one leg squat and kick R: 7-7-7
one leg squat and kick L: 5-6-7 (minimally assisted)

My left ankle is stiff from a broken leg about 10 years ago, so I have to put my left heel up on something (book, curb) to be able to get down that low, and without full joint ability the left side isn’t as strong or as good at balance, so it’s not surprising the left leg squats were harder.  But I chose this workout because the one leg squats are KILLER and feel sooooo good, and I wanted a leg workout.  Im’ sore today!!

Happy Saturday!

Kendra

Fabulous workout!!! Liked it very very much! Will definitely return to it later and compare results!

My scores for 08.08.2011

1 part:
Sumo Squat w/Sandbag – (16|16) (14|14) (16|16) (15|15)
Plank Knee Touch – (18)(19)(20)(18)

2 part
Sandbag Swing – (18|18) (18|18) (18|18) (18|18)
Side to Side Plank Jumps – (33)(35)(38)(32)

3 part:
1 Leg Squat + Side Kick – (5)(5)(5)(5)(4)(4)

(I had a sandbag with 16kgs of sand)

This was a killer lower body/butt workout!!! reaaally intense, i did a few mods because i dont have a sandbag this is what i did

P#1: 6 rounds 30/10 (in this order: sumo squat jump up- planks – sumo leg lifts – planks- sumo squat jump up – planks) so i did the sumo leg lifts only once in both rounds. 

Sumo squat jump up knee tuck 12 (no kg)-11 (3kg) / (3kg both) 11-10
Plank knee touches: 19-19-20 / 20-18-18 (butt hurted so much in the second round of these! )
Sumo side leg lifts: 19 / 18

P#2: definitely the most intense part of all! 7 rounds 30/10 Brutus tried to tempt me continuously here!
Step up Right 23-23 / 22-20
pike jump 37-38 / 38-37
step up left 24-23 / 23-21
pike jump 38 / 36

P#3: 6 rounds 30/10.  full one leg squat with support.
One leg squat & side kick right: 6-5-5 / 5-5-4 n half
One leg squat & side kick left: 5-5-5 / 5-4 n half – 4 n half

:::::::))))))) 

This one for me on Sunday 9.10.11

+ 12 min Skipping (10/20)

This is my second time to complete this workout but I had a 5 month break of no Body Rock in between (this is my 8th workout since starting again.). I was running a little bit and doing yoga, but nothing really intense. It was really hard, but I pushed myself and beat all my scores but the sandbag swing. i think it was harder because I used my 15lb sandbag this time instead of my 15 pound weight like last time. It did make me feel good that I could push my self to beat my record and not talk myself out of it because I am not is a good of shape as I was 5 months ago! This workout was good for me! Thanks Zuzana and Freddie!!

Beat my pb’s again today!  Yahhheeyyyyy! 

1. SB Sumo Squat: 17, 17, 17, 18, 17, 17, 17, 17
2. Plank Knee Touch: 18, 20, 22, 23
3. SB Swing: 16, 16, 17, 17, 17, 17, 17, 16
4. Plank Side Jump: 44, 40, 49, 50 – Massive improvement for me on this one
5. 1 Leg Squat & Side Kick: 8, 7, 7, 7, 7, 6

Now, s’cuse me while I go and collapse in a sweaty heap.  Luv you all Bodyrockers!!!!  Sx

Oh and not forgetting a Burpee for Erin. Sx

Zuzana I shortened this workout to a half so I didn’t repeat Part 1 and 2 because my legs have had enough today lol.  This is the first time I have done that since I started Bodyrock two years ago.  It didn’t help that I did 1 hour of my heavy weight training on my legs and back first.  Here are my numbers: 

35lb SumoSquat:  17/17/16
PlankKneeTouch:  25/25/24
35LBSwing:  19/17/13
Side2SidePlankJumps:  46/41/35
PistolSideKick:  6/6/6/6/6/6 These are getting better!
+Healing burpee for Erin!   

AWESOME scores, dear Sam! So long time,no see, how are you doing? Besides rockin’ it good :)
Love, Maria

After yesterday’s workout that had the one leg squats in it too (and I really tried to keep form), my legs didn’t want to do today’s workout. BUT, Bodyrockers don’t listen to or agree with sore muscles. Oh those one leg squats hurt. I can’t walk down my stairs now without pain. Pain is good. It means I pushed myself to the max and am getting maximum results.

A really fun workout with lots of variety :) I found my old scores from February – listed in ( ). Back then I only used 8 kilos in my sandbag, now I use 15! That can truly be felt in the one arm sandbag swings. Pretty rough :)

My scores today 7th of October:

Sumo SB Squat R: 24-24-27-24  (20-20-23-21).Plank Knee Touch: 26-31-32-32  (22-28-29-31).Sumo SB Squat L: 25-23-26-26  (20-18-21-21).SB Swing R: 22-22-23-20  (22-23-23-23).Plank Jumps: 57-61-61-62  (53-57-60-60).SB Swing L:  21-21-19-20 (20-22-22-22).One Leg Squat & Side Kick R: 7-9-10  (7-6-7).One Leg Squat & Side Kick L: 7,5-6-7  (8-7-7).

Have a GREAT weekend, friends :)
Love, Maria

P.s. 1 YEAR of Bodyrocking now!!!!! I only love it more and more :) THANK YOU, Zuzana & Freddy!!!

It’s friday! I did this workout and I really like it. I used to not see the point in doing sandbag swings, but now that I have put more weight into it, I do feel it. Thank you for the wondeful site.

Hi Maria how the devil are you?!  I’ve been mad busy lately but still doing all my workouts like a good Bodyrocker though;)  Trying my hardest to sort out trying to get my daughter out to Australia with us when we move (her father won’t sign the paperwork for her visa) so I’m in court on 26th of this month. It should be an exciting time but its all a bit stressy. Hope you are well.  Sx

Wow. I was definitely a sweaty mess after this one. This was my first time doing this workout, I was using a 20lb sandbag.

Part 1…and 4: Sandbag Sumo Squat (R) 17, 14…14, 10
Plank Knee Touch: 17, 17…18, 19
Sandbag Sumo Squat (L): 16, 13…11, 12

Part 2…and 5: Sandbag Swing (L): 17, 16…17, 17
Plank Side to Side Jumps: 44, 45…45, 47 (wow, hard!)
Sandbag Swing (R): 16, 17…16, 17

Part 3: One Leg Squat/Side Kick (L): 5 (3 regular), 5 (2 regular), 5 (1 regular)
One Leg Squat/Side Kick (R): 5 (2 regular), 5, 5
+ 1 burpee for Erin!

Didn’t you have an avatar before ?

I can’t believe you are sill improving those crazy scores ;-)

My scores for today…

Sandbag Sumo Squats L: 18 / 17 — 19 / 18
Plank Knee Touch: 24 / 23 — 24 / 25
Sandbag Sumo Squats R: 17 / 18 — 18 / 18

Sandbag Swing L: 17 / 17 — 18 / 18
Side to Side Plank Jump: 45 / 48 — 49 / 52
Sandbag Swing R: 17 / 17 — 17 / 17

One Leg Squat & Side Kick L: 6 / 6 / 6
One Leg Squat & Side Kick R: 6 / 6 / 6

10/8/2011
 I went for a long walk before this workout & almost didn’t do it.  I had a little too much fun last night so felt a little slow today.  I’m glad that I did it anyway….I almost stopped after part 3, but didn’t feel like that was acceptable. 

I used a 20# dumbbell instead of a sandbag (last time I think I only used 8)
Part 1/4
Sumo Squat LT 29 (oops, 50sec)-16-16-14
Plank Knee Touch 35(oops, 50sec) – 20-20-19
Sumo Squat RT 19-15-14-13

Part2/5
DB Swing LT 16-11-16-13
Plank Jumps 37-42-36-41
DB Swing RT 13-13-15-12

Part 3
1-leg squat kick LT 8-8-7
1-leg squat kick RT 7-8-7
I am not able to get all the way to the ground…I do a 1/2 squat

Thanks!

Sunday doesn’t mean a rest day  !!
My score is
Part 1
Sumo squat L : 21.20 / 21.20
Plank knee tuck : 32.34 / 36.38
Sumo squat R : 21.20 / 18.19

Part 2
Swing L : 21.21 / 21.22
Plank side to side jump : 58.60./ 62.60
Swing R : 19.21 / 21.22

Part 3
One leg squat side kick L : 7.7.8
One leg squat & side kick : 8.8.9
difficult these one because I did the same exercise yesterday and I have aches !

I’m sweating so much, and I love that !! haha

I used 10kg ;)

Awesome score for squat again !!! I push hard with only 10kg and you you “fly” with your 15kg !!  I would love to see you on video !! haha
I really have to find a solution to make my workout every day to can follow you !!!

1 year !! Congratulation ;) Me I began in february :p.

Hi,guys I did great this workout 1 hour ago .Here are my scores:

Part 1
sumo squat-12 12/13 13
plank knee touch-16 18/20 19

Part 2
sandbag swing -16 15/15 15
side to side plank jumps-25 27/27 26

Part 3
one leg squat
left-6 7 7
right-6 7 7
+ a burpee for Erin
Thanks a lot guys.Good night to everyone.:)

Hi guys, did this workout today. And i can do the one leg squat whitout support. I can not keep my other leg totaly from the ground, my heel is stil touching.. But I am making a nice progress.. Soooo proud!

My scores:
Sandbag sumo squat (did do one round less) : 12, 11, 10, 10, 10, 9
Plank knee touch (did one round extra): 15, 14, 13, 14, 14
Sandbag swing (did one round less): 14, 16, 14, 15, 15, 14, 15
Side plank jumps (did one round extra): 30, 25, 20, 30, 33  Really had to push myself where :D !!
One leg squat & side kick: 5, 6, 5, 4, 4, 4

Thanx…

Ha ha, you are funny :) THANK YOU so much for your support, Gousti. How are you doing? it has really been a while, I miss chatting around with my fellow Bodyrockers in here!
Love, Maria

Hey Vivi, my darling :) So nice to finally here from you!!! How is it going with your job?
Thank you so much for your sweet words! Your scores are also amazing :) I hope we can keep in contact in here, like we used to do before summer started for good. I miss that!
Love, Maria

Awesome scores!!! ;)

Beautiful scores, princess of Bodyrock :)

Yes I hope! Certainly I couldn’t come everydays but perhaps 2-3 times a week.
I began to organise my day. Yesterday was a rest day for me because I was so in pain !! OUCH! I “pay” my 4 rest days” of last week ! My legs are “broken” !
But this evening I should can do my workout. Perhaps a new one if the schedule is there.

My job it’s cool, good girls work with me so it’s fine.

And you how are you sweety ??

…she says with a wink :-D

But I’m quite satisfied, I keep doing slight progresses…

hi guys! did this one today!  I didn’t improve any of my scores except for the side plank jumps but this time I used 16 lb sandbag, and my scores are almost identical!

sandbag sumo squat – 12, 10  12, 9 (feb 12, 11  12,9)
plank knee touches – 13, 13  11, 11 (feb 12, 12  12, 12)
sandbag sumo squat – 12, 11  10, 9 (feb 12, 11  10, 11)

sandbag swing – 15, 12  15, 12  ( feb 16, 16  16, 16)
side plank jumps – 30, 40,  40 41 (feb32, 35  36, 36)
sandbag swing – 14, 11,  11 ?12 ( feb 15, 15  16, 15)
2nd round of swings I used only 10 lb because it was kind of tweeking my shoulder!.

one leg squat & kick – 5, 7, 6 (feb 9, 7, 8)  I think I was lower this time
one leg squat & kick – 7, 7, 6 ( feb 7, 8, 7)

my sandbag today was a duffel bag with 2 medicine balls in it!

1/ SB squat 30 lb 17-16-18-16-16-14 left
2/ plank knee touch 17-18-20-16-18-16
3/ SB squat 30 lb 16-16-17-16-15-15 right
4/ SB swing 20 lb 17-17-17-17-17-17 left
5/ plank side jumps 48-51-51-51-48-48
6/ SB swing 20 lb 16-17-17-17-16-16
7/ half pistil/kick left 10-8-9
8/ half pistil/kick right 9-10-9
plus 12 minutes 10/20 skip and 3 pull ups

beat the crap out of my previous scores!!!!!!!!!!!!!!!!!  ;-D

I somehow managed to do an extra set in there too!!!!!!!!!!!!!!

I did ´Born this way´ 12min.
and 10 min Skipping (10/50)

in the evening 20 min running. I had to stop again because of ankle pain.

-> no skipping for the next 2 weeks.

Wow this is the first time I’ve ever come close to and even matched Zuzana’s reps! Mind you she totally smoked me on the side jumps. I do need to work on my stamina for those. I’ve come a long way though since I started a year ago.

Wow this is the first time I’ve ever come close to and even matched Zuzana’s reps! Mind you she totally smoked me on the side jumps. I do need to work on my stamina for those. I’ve come a long way though since I started a year ago.